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Halibut with Teriyaki Sauce (any whitefish is fine here)
1/2 cup pineapple juice
3 tbs low-sodium teriyaki sauce
1 tbs honey
3/4 tsp cornstarch
1/4 tsp garlic powder
dash ground red pepper
2 tbs seasoned breadcrumbs
4 (6oz) fillets (1" thick)
pam (olive oil flavor)
Combine first 6 ingredients in bowl and whisk well. Combine breadcrumbs and fish in ziploc and shake to coat.
Heat non-stick pan coated with pam over med heat and sear fish, 4 min. per side or until fish can be flaked with fork. Remove from skillet and keep warm.
Add teriyaki mix to skillet and bring to a boil, stirring constantly.
Pour over fish
1 fillet and 2tbs sauce =
280 cal (depending on fish used, i am calculating halibut), 7.5g fat, 14g carb, 37g prot.
Grilled Tuna with Herbed Mayo
1/4 cup fat free mayo
1/4 cup plain yogurt
1 tsp chopped fresh oregano
1 tsp chopped fresh tarragon
(if you used dried spices, which is not the same, but if you do...use less..about 1/4 tsp each and after you measure, rub spices between your fingers as you add to the mayo to activate the flavors).
1 tsp fresh lemon juice
salt and pepper
4 (6oz) tuna staeaks (1" thick) You can get the frozen ones, just defrost first. If you buy fresh tuna steaks..make sure they are fresh! This means a nice dark red in color, no pale spots!
Pam
Combine first 5 ingredients together and set aside.
Prepare grill or Foreman or non-stick skillet and coat with pam. Sprinkle fish with salt and pepper. Grill should be nice and hot. Grill 3 min. each side or until fish is med-rare or desired degree of doneness. Tuna steaks should be pink in the middle. You should only sear the sides, but if you prefer well done..go right ahead...just be careful not to overcook it..this is a special fish!
Serve with mayo mix. You can even get crazy here and buy the already prepared wasabi mayo in the specialty/asian section at the grocery.
4 servings
abut 270 cal, 8.5g fat, 5g carb, 40g protein
Cr4zYH3aD
03-05-07, 4:49 pm
Thanks for the recipe Toni :)
In commemoration of Cinco De Mayo! I know, I am a bit late...sorry. I was actually online with one of my favorite nutrition sites..secret, secret..cause then you will never look here for my recipes if I tell you one of my favorite sources!
Here you go!
1 tablespoon olive oil (or olive oil pam)
1 1/2 cups thinly sliced onion (white or yellow onion)
4 garlic cloves, minced
3lbs ripe tomatoes (I like red vine types), chopped (can use canned, but drain them)
1 cup sliced pitted manzanilla (or green) olives, divided
1/2 cup water
1/4 cup capers, divided (optional, but a nice twist on flavor, dont get the salty ones either. If you do, wash them and drain them first).
1/4 cup sliced pickled jalapeño peppers, divided
3 tbs chopped fresh flat-leaf parsley
1 1/2 tsp dried Mexican oregano or you can use the other oregano too.
3 bay leaves
1 tsp salt, divided
6 (6-ounce) red snapper or other firm white fish fillets
1/4 cup fresh lime juice
Heat the olive oil in a large pan over medium-high heat (or generously coat with pam). Add onion and garlic, and sauté for 5 minutes or until lightly browned. If they get dry because you used pam, add a couple tbs of water. Add tomatoes, 1/2 cup olives, water, 2 tbs capers, 2 tbs jalapeños, parsley, oregano, and bay leaves. Bring to a boil; reduce heat, and simmer 30 minutes or until reduced to 6 cups.
Stir in 1/2 teaspoon salt. Discard bay leaves.
Arrange fish in a single layer in a 13 x 9-inch baking dish; drizzle with lime juice, and sprinkle with 1/2 teaspoon salt. Cover and marinate in refrigerator 30 minutes; discard marinade.
Preheat oven to 350
Spoon sauce over fish. Bake at 350 for 15 minutes or until fish flakes easily when tested with a fork. Sprinkle with 1/2 cup olives, 2 tbs capers, and 2 tbs jalapeños. Garnish with parsley sprigs, if desired.
Yield: 6 servings (serving size: 5 ounces fish and about 1 cup sauce)
CALORIES: approx 230; FAT 7g ; PROTEIN 26.4g; CARBOHYDRATE 17g
fat and protein will vary on whether you used the olive oil and the type of white fish used as well.
6 (6oz) salmon fillets (you can halve this recipe..Im making this for dinner tonightso I am using 6 fillets).
pam
1/4 cup packed brown sugar
1/4 cup sugar free maple syrup (now..if you use real maple syrup, this will obviously be sweeter and richer in flavor..its up to you. You can also use honey).
3 tbs low-sodium soy sauce
1 tbs Dijon mustard
salt and pepper to taste
4 tsp sliced plain almonds, toasted
Preheat oven to 425.
Place fillets in a 13 x 9-inch baking dish coated with pam. Combine sugar, syrup, soy sauce, mustard, salt and black pepper; pour sugar mixture over fillets. Cover with foil; bake at 425 for 10 minutes. Remove foil; sprinkle the fillets with almonds. Bake an additional 10 minutes or until fish flakes easily when tested with a fork. Drizzle some of the sugar juices over fish.
6 servings (serving size: 1 fillet and about 2 tbs sugar mixture)
This is approximate. It really depends on the type of salmon you have, if you used sugar free syrup, the real stuff or honey and if you actually use the almonds:
CALORIES 396; FAT 17g (sat 3-4g); PROTEIN 34g; Carb ??
Preston
07-25-07, 10:42 am
Toni, I'm going to steal you from the UK and pay you to be my personal chef.
Preston
07-25-07, 10:43 am
Halibut with Teriyaki Sauce (any whitefish is fine here)
1/2 cup pineapple juice
3 tbs low-sodium teriyaki sauce
1 tbs honey
3/4 tsp cornstarch
1/4 tsp garlic powder
dash ground red pepper
2 tbs seasoned breadcrumbs
4 (6oz) fillets (1" thick)
pam (olive oil flavor)
Combine first 6 ingredients in bowl and whisk well. Combine breadcrumbs and fish in ziploc and shake to coat.
Heat non-stick pan coated with pam over med heat and sear fish, 4 min. per side or until fish can be flaked with fork. Remove from skillet and keep warm.
Add teriyaki mix to skillet and bring to a boil, stirring constantly.
Pour over fish
1 fillet and 2tbs sauce =
280 cal (depending on fish used, i am calculating halibut), 7.5g fat, 14g carb, 37g prot.
Grilled Tuna with Herbed Mayo
1/4 cup fat free mayo
1/4 cup plain yogurt
1 tsp chopped fresh oregano
1 tsp chopped fresh tarragon
(if you used dried spices, which is not the same, but if you do...use less..about 1/4 tsp each and after you measure, rub spices between your fingers as you add to the mayo to activate the flavors).
1 tsp fresh lemon juice
salt and pepper
4 (6oz) tuna staeaks (1" thick) You can get the frozen ones, just defrost first. If you buy fresh tuna steaks..make sure they are fresh! This means a nice dark red in color, no pale spots!
Pam
Combine first 5 ingredients together and set aside.
Prepare grill or Foreman or non-stick skillet and coat with pam. Sprinkle fish with salt and pepper. Grill should be nice and hot. Grill 3 min. each side or until fish is med-rare or desired degree of doneness. Tuna steaks should be pink in the middle. You should only sear the sides, but if you prefer well done..go right ahead...just be careful not to overcook it..this is a special fish!
Serve with mayo mix. You can even get crazy here and buy the already prepared wasabi mayo in the specialty/asian section at the grocery.
4 servings
abut 270 cal, 8.5g fat, 5g carb, 40g protein
First time I tried this, I 'bout died, seriously, fucking amazing food. I used 6 pieces though...haha couldn't get enough ;)
Please do...I need to cook for a man that appreciates it! LOL
Whenever your ready...but just to let you know..Im very protective over my kitchen! LOL
Preston
07-25-07, 10:55 am
Please do...I need to cook for a man that appreciates it! LOL
Whenever your ready...but just to let you know..Im very protective over my kitchen! LOL
Trust me Toni, my options for food are endless lol Oh hey....I have a recipe I'll drop by you a PM for swedish meatballs....just....tweaked it a bit ;) I think you'll like it. :) Anywho, off to class to get some knowledge....or something like that. :-P
post it! I dont mind..post it in one of my threads here if you want. Maybe the steaks and salads threads cause its beef...or no..the meatloaf thread.
post it! I dont mind..post it in one of my threads here if you want. Maybe the steaks and salads threads cause its beef...or no..the meatloaf thread.
Haha I don't have exact measurements though....just like...pinch of this, dash of that....finger n test it kinda deal.
I'm from the North, do you have any good recipies for walleye?
Walleye is a nice smoking fish, isnt it?
You can prepare most fish in the same way, unless it has a distinctive flavor to it.
try these:
BROILED WALLEYE
2lbs Walleye fillets
Cut fillets into about 1/2" strips or leave whole
4-5 tbs fresh lemon Juice
3-4 Garlic cloves, minced
2tbs nice olive oil
3 1/2 tbs dry white Wine
2tbs fresh chopped sweet Basil
Salt & Pepper to Taste
Blend all ingredients together. It should be a paste-like texture.
Place walleye fillet on broiler, skin down. Brush fillet with paste, than sprinkle paprika. Broil one side, 10 minutes per each inch of thickness. If you prefer a sauce, use marinade of fresh garlic, Dijon mustard, lemon juice, mayonnaise and olive oil. Garnish with fresh parsley, and some lemon wedges.
GRILLED WALLEYE
2lb walleye fillets
1 tsp. butter per fillet
Lemon pepper
SALT TO TASTE
Slice of onion per fillet
Slice of tomato per fillet
Lightly grease foil to wrap individual fillets. Place washed and dried fillet on greased foil. Add pat of butter, onion, tomato and season to taste. Lemon pepper is a must. Seal foil and grill or broil 7-8 minutes on each side for average size fillets. Great served with baked or sweet potatoes and a fresh cooked vegetable.
ITALIAN STYLE WALLEYE (I dont think italians eat walleye...but this could work!)
1 (3 to 4 lb) walleye
salt and pepper to taste
5 strips bacon
2 tbs water
1 (16 oz.) can plum tomatoes, chopped or buy diced
1 clove garlic, minced
1 med. onion, sliced and separated into rings
1 tbsp butter
Dash ground red pepper
1 lemon, thinly sliced
Rub fish with salt and pepper. In a roasting pan, lay the fish on top of the bacon strips. Add water. Bake in a 400 degree oven for 10 minutes.
Drain tomatoes, reserving juice. In a skillet over med high heat, add butter and onions and cook until tender. Add chunk tomatoes and garlic and let simmer a minute or two. Add red pepper and reserved tomato juice. Bring to boil, pour over fish in pan.
Reduce oven to 325 degrees. Lay the lemon slices over the fish to cover. Bake uncovered, for 40 minutes to 45 minutes or until the fish flakes. Makes 6 servings.
This should keep you busy for now!
Enjoy
Walleye is a nice smoking fish, isnt it?
You can prepare most fish in the same way, unless it has a distinctive flavor to it.
try these:
BROILED WALLEYE
2lbs Walleye fillets
Cut fillets into about 1/2" strips or leave whole
4-5 tbs fresh lemon Juice
3-4 Garlic cloves, minced
2tbs nice olive oil
3 1/2 tbs dry white Wine
2tbs fresh chopped sweet Basil
Salt & Pepper to Taste
Blend all ingredients together. It should be a paste-like texture.
Place walleye fillet on broiler, skin down. Brush fillet with paste, than sprinkle paprika. Broil one side, 10 minutes per each inch of thickness. If you prefer a sauce, use marinade of fresh garlic, Dijon mustard, lemon juice, mayonnaise and olive oil. Garnish with fresh parsley, and some lemon wedges.
GRILLED WALLEYE
2lb walleye fillets
1 tsp. butter per fillet
Lemon pepper
SALT TO TASTE
Slice of onion per fillet
Slice of tomato per fillet
Lightly grease foil to wrap individual fillets. Place washed and dried fillet on greased foil. Add pat of butter, onion, tomato and season to taste. Lemon pepper is a must. Seal foil and grill or broil 7-8 minutes on each side for average size fillets. Great served with baked or sweet potatoes and a fresh cooked vegetable.
ITALIAN STYLE WALLEYE (I dont think italians eat walleye...but this could work!)
1 (3 to 4 lb) walleye
salt and pepper to taste
5 strips bacon
2 tbs water
1 (16 oz.) can plum tomatoes, chopped or buy diced
1 clove garlic, minced
1 med. onion, sliced and separated into rings
1 tbsp butter
Dash ground red pepper
1 lemon, thinly sliced
Rub fish with salt and pepper. In a roasting pan, lay the fish on top of the bacon strips. Add water. Bake in a 400 degree oven for 10 minutes.
Drain tomatoes, reserving juice. In a skillet over med high heat, add butter and onions and cook until tender. Add chunk tomatoes and garlic and let simmer a minute or two. Add red pepper and reserved tomato juice. Bring to boil, pour over fish in pan.
Reduce oven to 325 degrees. Lay the lemon slices over the fish to cover. Bake uncovered, for 40 minutes to 45 minutes or until the fish flakes. Makes 6 servings.
This should keep you busy for now!
Enjoy
Thanks for the recipies. Around here everyone usaully pan fries fish with a lot of grease. These will be helpful in staying lean.
2 tbs light brown sugar
1 tbs chili powder
1/2 tsp ground cumin
1/2 tsp grated orange rind
1/2 tsp sweet paprika
salt and pepper to taste
4 salmon fillets (6oz each)
pam (olive oil)
Preheat broiler.
Combine ingredients and rub over both sides of fillets. Place fish on broiler pan coated with pam and broil 8 min or until salmon flakes easily with a fork.
4 servings:
approx:
300cal, 13g fat (depends on type of salmon too), 36g protein, 7.5g carb
I am gonna start sneaking in some recipes I grew up with as a kid ( In case you didnt know, I am Italian..my family is from Sicily and Calabria with a few stragglers in other parts of Italy and in New York).
2 cups basil leaves
2 tbs pine nuts, toasted (in just a hot skillet..dry)
2 tbs extravirgin olive oil
2 garlic cloves, minced
1/4 cup grated Parmigiano-Reggiano cheese (the good stuff here makes all the difference)
crushed red pepper to taste
1 1/2 cups chopped plum tomato (3 medium...look for a beautiful red color and firm, not hard)
salt and pepper to taste
4 (6oz) red snapper fillets or other firm whitefish fillets are fine
salt and pepper
olive oil pam
To prepare the pesto, combine first 4 ingredients in a food processor; process until smooth. Add cheese and red pepper; process until blended. Transfer mixture to a bowl. Add tomato, salt and pepper and stir gently to combine.
Preheat broiler.
To prepare fish, sprinkle fish with salt and pepper. Arrange fish on a broiler pan coated with pam and broil 8 minutes or until fish flakes easily when tested with a fork.
My mom served this with pasta..of course. You can serve this with anything you want or just as is for the low/zero carb dieters. Its all fresh veggies...so the carbs really do not matter in this recipe. Its not enough to worry about.
MassMonster
08-16-07, 4:41 pm
wow im def gunna cook sum of these for the week u rock toni...
ANY MILD WHITEFISH WILL GO WELL WITH THIS DISH..SNAPPER, HALIBUT, MAHI MAHI, COD, FLOUNDER, TILAPIA...ETC.
1 tbs olive oil, divided
4 (6oz) fillets
1/4 tsp salt
1/4 tsp black pepper
1 1/2 cups diced plum tomato (about 6 tomatoes)
2 tsp bottled minced garlic
1/4 cup dry white wine
3 cups baby spinach leaves
Heat 1 1/2 tsp oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each side. Remove fish from pan.
Heat remaining 1 1/2 tsp olive oil in pan over medium-high heat. Add tomato and garlic; sauté 1 minute. Stir in wine; simmer 2 minutes. Add spinach to pan; cook for 1 minute or just until spinach wilts. Return fish to pan. Spoon tomato mixture over fish; cook 1 minute or until fish flakes easily when tested with a fork or until desired degree of doneness.
4 servings (serving size: 1 fillet and about 1/2 cup spinach mixture)
SALMON IS A VERY DENSE FISH AND CAN HANDLE DEEP, ROBUST FLAVORS NICELY.
2 cups chopped pineapple (if you use canned, drain, rinse and dry on paper towels)
1/4 cup finely chopped red onion
1/4 cup finely chopped red bell pepper
1 tbs fresh lemon juice
2 tbs sugar substitute
1 finely chopped seeded jalapeño pepper
salt to taste
pam
1 tsp chili powder
1/4 tsp back pepper
4 (6oz) salmon fillets
Combine first 6 ingredients in a medium bowl; stir in about 1/4 tsp salt.
Heat a large nonstick skillet over medium-high heat. Coat pan with pam. Combine a touch of salt, chili powder, and black pepper, stirring well; sprinkle evenly over fish. Add fish to pan, skin side up; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with pineapple mixture.
4 servings (serving size: 1 fillet and about 1/2 cup pineapple mixture)
CALORIES approx: 310; FAT 15g; PROTEIN 30g; CARBOHYDRATE 12g
Big Wides
12-20-07, 8:40 am
Toni, do you have any fish recipies for Christmas Eve......yes the 7 fish thinger
this will keep all the fish ideas together..here is one
Ingredients:
1 tsp olive oil
4 1/2 oz flounder
Onions, sliced
2 cups yellow squash, sliced
2 cups zucchini, sliced
Lemon juice
Thyme and dill, chopped
1 plum
Directions:
Preheat oven to 400 degrees. Coat bottom of baking dish with oil.
Spread half the vegetables in the dish. Top with fish fillets.
Put the rest of the vegetables on top. Sprinkle lemon juice and
herbs over the mixture plus a couple of grinds of pepper, it
desired. Cover with foil and bake about 45 minutes or until fish
is done and vegetables are tender. Serve with lemon wedges.
I posted this in another thread here and thought I would just add it here too cause its really a great dish and easy to prepare.
The Best Fish: I think so at least (next to my glazed salmon dish)
You can use cod, mahi mahi, halibut, swordfish...any whitefish pretty much with this easy recipe.
4 (6oz) fillets (frozen fish is fine, like coleman's..just defrost prior to cooking)
Pam (olive oil flavored is nice)
1 tbs lemon juice (fresh)
2 tsp fresh dill but dried is fine too..just use less if dried
1 cup chopped tomato (a small tomato)
1/2 cup sliced green onions
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
1/2 cup chopped yellow bell pepper
(of you want some spice, through in a small jalapeno or harbarnero pepper, chopped...dont touch the hot pepper than your eyes! I learned that the hard way)
salt and pepper to taste
1/2 cup shredded cheese (any white cheese..mild, like gouda, swiss, jarlsberg..reduced fat is best) (optional)
1/2 cup dry white wine
Ok...preheat oven to 425.
Place fish in a pam coated 13x9 inch baking dish (with high sides)...Drizzle fish with lemon juice..use more lemon if you want to. Not the whole lemon though. Sprinkle with dill. Top with tomato and rest of ingredients, except cheese. pour wine into bottom of dish. This is what will steam the fish during cooking. Cover with foil and bake at 425 for 20 or so minutes..depends on your oven. The fish should flake easily with a fork.
Sprinkle with cheese and serve over rice....
2 cups thinly sliced fennel bulb (anise..if you like this flavor) ...I love fennel and chop up the leafy part too..loads of flavor there. be sure to take out the dense part in the middle..the core of the fennel.
2 cups vegetable broth (such as Swanson Certified Organic)
1 (20-oz) package refrigerated red potato wedges or you can very well cut up your own
8 oz baby carrots
4 (6 oz) halibut fillets
1/2 tsp paprika
salt and pepper to taste..I always use coarse salt (kosher)
1/2 tsp chopped fresh thyme
lemon wedges
Combine first 4 ingredients in a large nonstick skillet; bring to a boil. Cover, reduce heat, and simmer 4 minutes.
Sprinkle one side of fish with paprika, salt, and pepper. Add fish, seasoning side up, and thyme to pan; bring to a boil. Cover, reduce heat, and simmer 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.
4 servings (serving size: 1 fillet, about 1 1/2 cups vegetable mixture, and 1 lemon wedge)
CALORIES 315; FAT 4g; PROTEIN 40g; Carb 27g (approx)
naturalguy
01-25-08, 10:48 am
Sounds delicious!
Sounds delicious!
It sure does. I just made a list of stuff to get at the store to make some.
I gotta stop reading Toni's recipes though, they make me so damn hungry.
That's the point! And their good for you growing boys too!
CarrieAnnSimmons
01-25-08, 11:30 am
These look great Toni. Thanks!
You can use any fish here..I chose snapper cause its one of my favorite types of fish.
1 1/2 cups uncooked orzo (rice-shaped pasta)
pam
4 (6-oz) red snapper fillets or other dense white-type of fish like swordfish or halibut
1/2 tsp salt, divided
1/4 tsp black pepper, divided
1 1/2 tbs minced shallots or red onion
1 tbs chopped fresh parsley
1 tbs fresh lemon juice
2 tsp fresh orange juice
1 tsp Dijon mustard
2 1/2 tbs extravirgin olive oil
Cook pasta according to the package directions. Drain and keep warm.
Heat a grill pan or even a foreman over medium-high heat. Coat pan with pam. Sprinkle fish evenly with 1/4 tsp salt and a pinch of ground black pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Combine remaining 1/4 tsp salt, remaining pepper, onion, parsley, lemon juice, orange juice, and mustard in a small bowl, stirring well. Slowly add olive oil, stirring constantly with a whisk. Drizzle the shallot mixture over pasta; toss well to coat.
4 servings (serving size: 1 fillet and 3/4 cup pasta mixture)
APPROX CALORIES 400; FAT 11g; PROTEIN 33g; CARBOHYDRATE 40g
2 tablespoons minced green onion
2 tbs minced fresh cilantro, plus a few sprigs for garnish..optional of course
2 tbs lime juice
3 tbs whipping cream ...you can attempt sour cream or light mayo here and the lime juice will thin it out
Lime wedges
pam
Add onion to a hot pan coated with pam and stir just to wilt, about 30 seconds. Add cilantro, lime juice, and cream, stirring until it boils vigorously, 1 to 2 minutes. Pour sauce equally over fish. Garnish each plate with a lime wedge and cilantro sprigs.
1 tbs olive oil
1 1/2 tsp bottled minced garlic
1 cup water
3/4 cup dry white wine
2 tbs capers (optional...if salted, rinse and rain before using)
3/4 tsp crushed red pepper
1 (14.5 oz) can diced tomatoes with basil, garlic, and oregano
4 (6 oz) cod fillets
10 kalamata olives, pitted and chopped
Heat olive oil in a large nonstick skillet over medium-high heat. Add garlic; saute 1 minute or until lightly browned. Add water and next 4 ingredients (water through tomatoes); bring to a boil. Reduce heat, and simmer 2 minutes. Add fish; cover and simmer 5 minutes or until fish flakes easily when tested with a fork. Top with olives.
4 servings (serving size: 1 fillet and about 2/3 cup sauce)
CALORIES 275; FAT 7g; PROTEIN 32g; CARBOHYDRATE 11g
My dinner last night...April 3, 2008
2 cups finely chopped peeled peach (about 2 medium)..fresh pineapple or mango will work too.
1/2 cup finely chopped red onion
2 tbs chopped cilantro
1 tbs fresh lime juice
1/2 tsp coarse salt
1/8 tsp ground red pepper
1 jalapeno pepper, seeded and finely chopped (optional)
1 garlic clove, minced
Remaining ingredients:
1/2 cup panko (Japanese breadcrumbs)
1/2 tsp coarse salt
1/4 tsp ground red pepper or red pepper flakes or hot sauce works too
1lb (fresh) tilapia, cut into 2-inch strips...if frozen, be sure its thawed.
pam
8 (6-inch) corn tortillas
To prepare salsa, combine first 8 ingredients in a medium bowl. Let stand 30 minutes at room temperature.
Preheat oven to 375.
Combine panko, 1/2 tsp salt, and 1/4 tsp pepper in a medium bowl. Add fish to bowl, tossing to coat. Place fish in a single layer on a baking sheet coated with pam. Bake at 375 for 10 minutes or until desired degree of doneness, turning once.
Heat tortillas according to package directions. Divide fish and salsa evenly among tortillas.
4 servings (serving size: 2 tacos and about 1/2 cup salsa)
CALORIES 250; FAT 4g; PROTEIN 26g; CARBOHYDRATE 31g
Lately Im on this fish kick and being in Hawaii for 8 days opened my eyes to some really fantastic ideas on preparing fish..this isnt one of them but I have been preparing this a lot and I just love it.
ANY MILD TASTING WHITE FISH....LIKE COD, FLOUNDER, POLLACK, COLEY (WHICH IS SIMILAR TO COD, WE GET IT HERE).
BASIC TOMATO SAUCE...PACKAGED OR BOTTLED IN THIS CASE...JUST A PLAIN TYPE.
A BIT OF DRY WHITE WINE
RAW BUTTON OR CHESTNUT MUSHROOMS
WHATEVER FRESH HERBS LIKE ROSEMARY, THYME, BASIL
GREEN OLIVES ARE OPTIONAL, CHOPPED
I USE A SHALLOW PAN COATED WITH FOIL AND THEN SOME PAM. ADD FISH TO PAN WITH ALL OTHER INGREDIENTS..JUST THROW IT ALL IN. YOU CAN EVEN THROW IN SOME ROUGH CHOPPED GARLIC AND BELL PEPPERS IF YOU WANT...YOU CAN GET REALLY CREATIVE WITH THIS BUT KEEP IT SIMPLE. FRESH BASIL WILL ADD NICE FLAVOR TO THIS.
COVER WITH FOIL AND COOK IN PREHEATED OVEN AT 400 DEGREES FOR 20-30MIN..DEPENDS ON THE FISH YOUR USING SO WATCH IT! FISH IS DONE WHEN IT FLAKES EASILY WITH A FORK.
SERVE WITH ANYTHING..RICE, WHOLE GRAIN PASTA, BAKED POT...IT ALWAYS COMES OUT PERFECT WITH A BIT OF SAUCE TO COAT WHATEVER CARB YOU SERVE WITH IT OR IT IS GREAT ON ITS OWN IF YOUR DOIN A LOW CARB DIET.
1/2 cup reduced-fat sour cream
1 jalapeno pepper, seeded and finely chopped
1 tbs fresh lime juice (1/2 lime)
1/4 cup chopped fresh cilantro
1/4 tsp salt
1 tbs chili powder
4 (60z) tuna steaks (about 1 inch thick)
olive oil pam
Combine first 5 ingredients; set aside.
Combine chili powder and some salt to taste. Rub ahi tuna with chili powder mixture; coat lightly with pam. Place a large nonstick skillet over medium-high heat until hot; add tuna. Cook 3 minutes on each side or until desired degree of doneness. I usually just sear the sides and leave the center pink. Serve with sour cream mixture.