2 pounds fish fillets
1 tablespoon lemon juice, fresh
1/4 cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 teaspoon garlic, fresh, minced
1/4 teaspoon white pepper, ground
1/4 teaspoon salt
1/4 teaspoon onion powder
1/2 cup cornflakes, crumbled or regular bread crumbs
1 tablespoon vegetable oil (for greasing baking dish)
1 lemon, fresh, cut in wedges

Preheat oven to 475° F. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish. Arrange on lightly oiled shallow baking dish. Bake 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Make 6 servings.

Joll of Rice with Chicken

1 tablespoon seasoning salt
2 teaspoons thyme
1 1/4 teaspoons black pepper, divided
1 (3-pound) chicken, cut up
2 pounds stewing or stir-fry beef
1 cup canola or peanut oil, plus 2 tablespoons, divided
6 cups water, divided
2 cups uncooked long-grain rice
3 cups shredded green cabbage
1 bag (16 ounces) frozen mixed vegetables
1 can (28 ounces) stewed tomatoes
1 can (8 ounces) tomato paste
2 teaspoons salt
3/4 cup (about 1/2 pound) smoked turkey, cubed
1 large onion, chopped
1/2 teaspoon cayenne pepper
Directions:

Sprinkle the seasoning salt, thyme and 1 teaspoon of the black pepper on the chicken and beef. Heat 1 cup of the oil in a large skillet or wok. Brown the chicken and beef in the oil. Set aside.
Meanwhile, in a large saucepan, bring 4 cups of water to a boil. Add the rice and cook until about half done, approximately 30 minutes.
In a large skillet, saute the cabbage in the remaining two tablespoons of oil. Add the frozen vegetables. Set aside.

Add the stewed tomatoes, tomato paste, salt, the remaining 1/4 teaspoon of pepper, the smoked turkey, onion, cayenne pepper and the cabbage mixture to the half-cooked rice.
Add the remaining 2 cups of water. Bring to a boil.
Add  the reserved chicken and beef. Reduce the heat. Cover and simmer on low until the rice and chicken are cooked, about 45 minutes.
Makes about 8 servings. The analysis is based on a 1-cup serving.

Stew Meat Casserole 

2 lb. beef stew 
4 carrots, chopped 
4 potatoes, chopped 
1 lg. onion, chopped 
Salt and pepper, to taste 
16 fl. oz. tomato juice 
1 tbsp. tapioca pudding 

Place uncooked beef pieces in casserole. Add veggies. 
Pour tomato juice over to cover veggies. 
Sprinkle with tapioca, salt and pepper. 
Cover and bake at 325°F degrees for 2-1/2 to 3 hours.