Fish

Fish Fish Fish

Fish

Alaskan Salmon Loaf	Basic Fish Recipe	Crab Sauce Potato Topping	Dill Salmon	Dilly Red Snapper
Flounder in Lemon Dill Sauce	Herbed Shrimp Fettuccine	Herb crusted baked cod	Salmon Broccoli Bake	Salmon Patties
	Spicy Baked Fish	Spinach-Stuffed Sole

Flounder in Lemon Dill Sauce 30 minutes to table 3 Tbsp. butter 1 Tbsp. chopped fresh dill or 3/4 tsp. dill weed (I use Deliciously Dill, also) 1 Tbsp. lemon juice 1/4 tsp. salt 1 medium green onion, thinly sliced 1 # flounder fillets Lemon Slices for garnish Fresh or frozen fillets Over medium heat, heat first five ingredients. Stir occasionally, until butter is melted and hot. If flounders are large cut into serving size pieces. Add to butter mixture; cover and cook 5-8 minutes, until flounder flakes easily when tested with fork. Baste occasionally with mixture in skillet. Arrange flounder with its sauce in warm deep platter. Garnish with lemon slices. 170 calories per serving.	Crab Sauce Potato Topping "This mild sauce allows the delicious flavor of Crab to come through." Serves 4 1 Cup chicken broth, 2 Tbsp. butter ¼ Cup flour, pinch onion powder 1 pkg. 3oz. cream cheese cut into 1" cubes ½ # process Am. cheese, cut into 1" cubes3-4 drops hot pepper sauce 6 oz imitation crabmeat, flaked 4 hot baked potatoes Combine first seven ingredients in blender. Process until smooth. Pour into saucepan; cook and stir over medium heat until thickened. Reduce Heat to low; add crab. Cut an X into top of each potato and fluff pulp with fork. Top with crab sauce.
Dilly Red Snapper For 2 2 red snapper fillets (6 oz. each) 1 medium onion 2 green onions, sliced 2 dill sprigs 1 medium lemon, thinly sliced 1/8 tsp. salt Dash pepper Dill sauce: 1/3 cup mayonnaise 1 garlic clove, minced ½ tsp. snipped fresh dill or dill weed ½ tsp. lemon juice ½ tsp. minced green onion Put lemon slices, onions and dill sprigs in a foil lined baking pan. Top with fish fillets. Sprinkle with Salt and pepper. Fold foil around fish and seal tightly. Bake 400º for 20-25 minutes. Or until fish flakes easily with fork. Combine sauce ingredients in small bowl and serve with fish. One fillet with 2½ Tbsp. sauce using fat free mayonnaise +216 calories, 3 g fat (1 saturated), 580 mg sodium, 2 g fiber, 67 mg. cholesterol, 35 gr. protein. Diabetic: 5 very lean meat, 1/2 starch	Alaskan Salmon Loaf prepare ahead 1 large can salmon 2 eggs, beaten 1 stalk celery, minced 4 Tbsp. mayonnaise 1 can cream mushroom soup (I substitute Healthy soups without MSG or make basic white sauce and add mushrooms) ½ Cup cracker crumbs 1 onion, minced 1 cup cooked rice Salt, to taste (I don't use any when using canned foods as they are already highly salted.) Plus ¼ tsp. pepper Drain Salmon, reserve juice, remove skin and bones. Combine salmon, juice and cracker crumbs in bowl. Add eggs, onion, celery, pepper, mayonnaise, rice, salt and ½ can of soup. Mix well. Place in greased loaf pan. Bake 350º for 45 minutes. After baking spread remainder of soup on top. Slice and serve.
Salmon Broccoli Bake Serves 4 cooking time 35 min. · "Here is a quick-and-easy recipe that uses canned salmon, wild rice and frozen broccoli. You can serve this casserole with a wilted spinach salad for a complete meal." · 1 tablespoon butter · 1½ cups cooked wild rice, 1 cup onion chopped · 1 can (7½ ounces) salmon, drained · 1 egg *· 1/2 cup mayonnaise I use Vegenaise™ · 1/2 cup grated Parmesan cheese** · 1 package (10 ounces) frozen broccoli,chop thawed and drained · 1½ cups (6 ounces) shredded cheddar cheese, divided In a skillet, sauté onion in butter until tender. Remove from the heat; stir in rice and salmon. Combine egg and mayonnaise; add to the salmon mixture. Spoon half into a greased 2-qt. baking dish; top with half of the Parmesan cheese and broccoli. Sprinkle with 1 cup cheddar cheese. Top with the remaining salmon mixture, Parmesan and broccoli. Bake, uncovered, at 350° for 30 minutes. Sprinkle with remaining cheddar. Bake 5 minutes longer or until cheese is melted. Yield: 4 servings. *Note: Reduced-fat or fat-free mayonnaise is not recommended.	Dill Salmon Creamy Dill Sauce over Salmon Prep time: 5 min Serves 1 cup 1/2 Cup Sour cream 1/2 Cup mayonnaise 2 tsp. seasoned salt or Real Salt™ 1 tsp. dill weed, 1 tsp. ground pepper Mix all ingredients in small bowl. Can be used over salmon or any other fish desired. Also, may use over veggies. Or as a dip.

Herbed Shrimp Fettuccine 6 ounces fettuccine or medium egg noodles 1 envelope savory herb with garlic soup mix 1-3/4 cups milk 1 pound uncooked shrimp, peeled and deveined 2 cups broccoli florets 1/4 cup grated Parmesan cheese Cook fettuccine according to package directions. Meanwhile, combine soup mix and milk in a saucepan. Cook and stir over medium heat until smooth. Add shrimp and broccoli; simmer, uncovered, for 3-5 minutes or until shrimp are pink (do not boil). Drain pasta; toss with the shrimp mixture. Sprinkle with Parmesan cheese. Yield: 4 servings. Salmon Patties 1 can salmon 1 egg 1/4 C Kashi TLC wheat crackers crushed 1 green onion chopped Drain salmon. Mix all ingredients. Make into patties. Season. Sauté. For variety of serving use: Dill sauce changing to 4T butter, 1 green onion, 1/2 t. lemon zest, 2 T. lemon juice, 1/4 C fresh dill, 1/4 t. salt and pepper.	Spinach-Stuffed Sole Heart healthy doesn't have to mean plain cooking, as this special dish shows. Yield: 4 servings Serving size: 1 fillet roll 1 tsp olive oil 1/2 lb fresh mushrooms, sliced 1/2 lb fresh spinach, chopped 1/4 tsp oregano leaves, crushed 1 clove garlic, minced 1 1/2 lb sole fillets or other white fish 2 tbsp sherry 4 oz (1 cup) part-skim mozzarella cheese, grated nonstick cooking spray, as needed 1. Preheat oven to 400 degrees F. 2. Coat 10- by 6-inch baking dish with nonstick cooking spray. 3. Heat oil in skillet and sauté mushrooms for about 3 minutes or until tender. 4. Add spinach and continue cooking for about 1 minute or until spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish. 5. Add oregano and garlic to drained sautéed vegetables. Stir to mix ingredients. 6. Divide vegetable mixture evenly among fillets and place in center of each. 7. Roll each fillet around mixture and place seam-side down in prepared baking dish. 8. Sprinkle with sherry, then grated mozzarella cheese. Bake for 15 to 20 minutes or until fish flakes easily. Lift out with slotted spoon. Each serving provides: Calories: 273 Total fat: 9 g Saturated fat: 4 g Cholesterol: 95 mg Sodium: 163 mg Total fiber: 2 g Protein: 39 g Carbohydrates: 6 g Potassium: 880 mg
Spicy Baked Fish This spicy seafood dish will delight everyone. Yields: 4 servings Serving size: 1 piece (3 oz) 1 lb cod (or other fish) fillet 1 tbsp olive oil 1 tsp commercial spicy seasoning, low salt nonstick cooking spray, as needed 1. Preheat oven to 350 degrees F. Spray casserole dish with nonstick cooking oil spray. 2. Wash and dry fish. Place in dish. Drizzle with oil and seasoning mixture. 3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice. Each serving provides: Calories: 134 Total fat: 5 g Saturated fat: 1 g Cholesterol: 60 mg Sodium: 93 mg Total fiber: 0 g Protein: 21 g Carbohydrates: less than 1 g Potassium: 309 mg	Basic Fish Recipe 2 fish fillets fresh lemon juice salt and pepper paprika or lemon pepper coconut oil Whenever fish smells fishy soak first in milk for an hour. Drizzle with lemon juice. Season and salt. Sauté in coconut oil. Herb crusted baked cod By Mayo Clinic staff *Ingredients:* 8 ounces Cod fish 3 tablespoons Honey 1/2 cup Herb flavored bread stuffing *Directions* Preheat oven at 375 degrees. Wash cod. Spray baking dish with nonstick spray. Brush honey on the cod. Discard any extra honey. Place bread stuffing in a bag and crush it to crumb texture. Place cod in bag with stuffing and coat cod. Place in pan and bake until done, approximately 10 minutes. The cod could also be grilled. Prepare grill, wrap the cod in tin foil and grill.