Posts filed under ‘Fish’

Broiled Salmon with Steamed Broccoli

Spray your broiling pan with non-stick cooking spray and place the salmon fillets on it.  Sprinkle fillets with lemon pepper or coarse sea salt, or seasoning of your choice.  Broil 4-6 inches from heat until fish flakes and is opaque.  Meanwhile, steam broccoli florets 5-8 minutes or until tender.  Serve with a green salad.

It’s a simple dinner, but the kids love it!


February 20, 2008 at 3:26 pm Leave a comment

Creole Flounder and Lemon Couscous

Creole Flounder

  • 2 lbs flounder fillets
  • 1 large tomato, seeded and chopped
  • 1 green pepper, chopped
  • 1 Tbsp basil
  • 1 tsp Creole/Cajun seasoning
  • 1/3 cup lemon juice
  • 1 Tbsp olive oil
  • 1/4 tsp hot sauce

Cut fish into six pieces. Place in a lightly greased 13×9 pan. Stir the rest of the ingredients together and spoon over fish. Bake at 500 for 7-10 minutes.

Lemon Couscous

  • 10 oz. couscous, prepared according to package directions
  • 2 Tbsp lemon juice

Stir to combine.

February 6, 2008 at 3:08 pm Leave a comment

Cod With Herb Sauce

Cod with Herb Sauce

  • 4-6 cod fillets
  • 2 Tbsp Smart Balance spread
  • 2 Tbsp whole wheat flour
  • 1/2 tsp each: oregano, tarragon, rosemary
  • 1 cup skim milk
  • 1/4 cup toasted pine nuts

Place fillets on a broiler pan and sprinkle lightly with salt and pepper.  Broil three or four inches from the heat for 8-12 minutes, or until fish flakes easily.  Meanwhile, melt Smart Balance spread in a saucepan.  Stir in the flour and herbs.  Gradually stir in milk and bring to a boil.  Cook and stir two minutes or until thickened.  Spoon over cod and sprinkle with pine nuts.

Serve with a green salad or your favorite steamed veggies.

February 1, 2008 at 2:35 pm Leave a comment

Crab Salad

This is a nice, simple lunch, but really yummy.

Crab Salad

  • 1/3 cup crab meat or imitation crab meat
  • lettuce or salad greens
  • raw almonds

Spread salad greens on a plate and sprinkle with crab meat.  Spread the almonds over the salad and enjoy!  You may use a salad dressing if you like, but I think it’s better plain.

January 30, 2008 at 10:25 am Leave a comment

Weekend Dinner Options

Here are some ideas for dinners this weekend.  If you need any of the ingredients, you can always add them to your shopping list, but hopefully at least one of these will be something you can make from items on hand.

Baked Tilapia with Tapenade

  • 1 tilapia fillet per person
  • 1 small can of black olives
  • 1 small jar of capers
  • 2 Tbsp olive oil
  • 1 Tbsp lemon juice

Finely chop the olives and 2 Tbsp of the capers.  Combine with the olive oil and lemon juice.  Spray a glass baking dish with cooking spray or lightly drizzle olive oil on the bottom to prevent sticking.  Arrange the fillets in the dish, then spoon some of the tapenade on each fillet.  Bake at 350 for 20 minutes (or 30 for frozen fish).  Serve with steamed veggies.

Chicken Caesar Pasta

  • 2 1/2 cups whole wheat spiral pasta
  • 1 1/2 cups cut fresh asparagus
  • 1 1/2 pounds boneless skinless chicken, cut into 1 inch pieces
  • 2 tsp olive oil
  • 1 can chopped tomatoes
  • 2/3 cup reduced-fat or fat free Caesar dressing
  • 3 green onions, chopped
  • 3 Tbsp grated Parmesan

Cook pasta according to package directions.  6-8 minutes before it is done, add the asparagus.  Meanwhile, saute chicken in oil until no longer pink.  Remove from heat.  Drain pasta and asparagus.  Add the chicken, tomatoes and salad dressing.  Cook over low heat until heated through.  Sprinkle with onions and Parmesan and serve.

Simple Lemon Fish

  • 1 tilapia fillet per family member
  • Lemon-pepper seasoning
  • Olive oil

Oil the bottom of a glass baking dish and arrange fillets in it.  Sprinkle liberally with lemon pepper and bake until done, 20-30 minutes, at 350.  Serve with cooked brown rice or steamed veggies.

January 19, 2008 at 1:38 pm 2 comments

Grilled Salmon

Tonight’s dinner is grilled salmon with spinach salad and sauteed zucchini.  To prepare the salmon, you have several options.  This time of year, I prefer using the oven broiler rather than grilling it outside.  Spray your broiling pan with cooking spray and set your salmon fillets on it.  Season them with a little sea salt or some fresh-ground pepper.  Lemon pepper is also good if you have it.  Broil approximately ten minutes, or until fish is opaque and flaky.

Meanwhile, toss some fresh spinach with our favorite olive oil and red wine vinegar dressing (that’s two parts oil to one part vinegar).  Add some shredded low-fat cheese or a few chopped walnuts if you like.

Finally, slice your zucchini into thin slices.  Saute with 1 Tbsp olive oil.  Cover and cook on low heat until soft.  You may add some shredded onion before cooking, if you like onion.  Serve hot with the salmon.

January 16, 2008 at 2:01 pm Leave a comment

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