Mediterranean Tilapia

2 tilapia fillets
3 ounces green beans
onion powder
garlic powder
cumin
butter
salsa

Dirty Rice

1 teaspoon oil

1 tablespoon chopped onion

1 clove garlic

1/4 teaspoon cumin

1/2  cup water

1/2 tablespoon chicken bouillon

1/4 cup instant brown rice

Cook rice and let set. Microwave frozen green beans about 1 minute.
Preheat oven broiler. Heat greased broiling pan about 3 minutes. 
Arrange fillets in a single layer on prepared pan. Add green beans. Sprinkle with spices and top with butter.
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over cover with salsa and stir beans, broil for 2 or 3 minutes more. Broil until fish flakes. Serve over rice.

Broiled Tilapia Meal

2 tilapia fillets

Tilapia Fillets
$5.99 - Expires in 5 days

onion powder
garlic powder
old bay seasoning 
butter
baking potato
3 ozs Broccoli Florets - Birds Eye

1. Microwave potato until tender.
2. Preheat oven broiler. Heat greased broiling pan about 3 minutes.
3. Arrange fillets in a single layer on prepared pan. Add broccoli. Sprinkle with spices and top with butter.
4. Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and stir broccoli, broil for 2 or 3 minutes more. Broil until fish flakes.

Crisp Mashed Potato Fish Cakes

2½ cups leftover mashed potatoes ( I use twice baked-recipe follows)

1½ cup shredded leftover fish (easier to shred at room temp)

1 egg

2 cups panko

½ tsp cracked black pepper (cracked not regular)

½ tsp cajun seasoning

sprinkle of paprika

¼ cup grated parmesan cheese 
  

Twice Baked Potatoes:

4-5 pound bag of golden yukon potatoes or 4 large russet potatoes, I leave skin on- this is your choice

½ cup shredded Monterrey cheddar cheese

½ tsp salt and pepper each

¼ tsp garlic powder

¼ cup green onions, chopped

½ cup milk

½ cup sour cream

3 TBSP butter

1. Mash together your potatoes and fish. Add in the seasonings then the egg and panko. Mix well. Form into small patties, approximately 2-3 inches. Cover and refrigerate for 30 minutes or all day. I like to do this in the morning so I can can breathe as dinner approaches knowing I already have it all together.
2. In a large skillet over medium heat, add ¼ cup oil. Once the oil is hot ( you can drop a small crumb from your patties to see if the oil sizzles, if so then your ready) and pan-fry the patties 2-3 minutes on each side until they reach a golden brown. You may have to do this in batches of 3-4 patties as you don't want to overcrowd the pan.Serve hot and enjoy!
3. For the potatoes:
4. Boil potatoes in a large stockpot until you can insert a fork easily into the center of a potato. Drain, toss in the butter, cheese, seasoning, sour cream, green onions and milk. Mash until everything is combined.

Salmon Chowder

 2 pouches skinless, boneless salmon
 1 Tablespoon butter
 1 small onion, chopped
 1 Tablespoon flour
 3 cups skim milk
 2 cups (8 oz.) frozen hash brown potatoes with peppers and onions (O'Brien style)
 1 can (8 oz.) drained or 1 cup frozen corn kernels
 1 teaspoon dried thyme
 1/2 teaspoon salt
 1/2 teaspoon lemon pepper
 2 Tablespoons sherry, if desired
 1/4 cup bacon bits, divided

Drain salmon, reserving liquid; discard skin and bones (if any). Break salmon into chunks, set aside. Melt butter in 2-quart saucepan over medium heat. Add onions; cook and stir 5 minutes. Add flour; cook 1 minute, stirring occasionally. Add milk and salmon liquid, bring to a boil. Stir in potatoes, corn, seasonings, and 2 tablespoons bacon bits. Return to simmer, and cook 5 minutes. Stir in salmon and sherry, if desired; heat through. Ladle soup into bowls; sprinkle with remaining bacon bits.

Crab Cake

• 1 (6 oz) can Crabmeat, drained and squeezed
• 1 large egg, beaten
• 1 tablespoons mayonnaise
• 1/2 tablespoon fresh chopped parsley
• 1 teaspoon Worcestershire Sauce
• 1/2 teaspoon fresh lemon juice
• 1/8 teaspoon dry mustard
• 1/8 teaspoon ground red pepper
• 1/2 teaspoon Old Bay Seasoning 
• 1/4 cup diced onion
• 1/4 cup unseasoned bread crumbs

Mix all ingredients. Using a 1/3 measuring cup, divide mixture into 3 portions. Shape cakes into 2 1/2" x 1/2" cakes. Add enough oil to cover the bottom of a large skillet. Heat oil over medium-high heat until hot. Gently add the crab cakes; fry each side until deep golden brown (about 4 to 5 minutes per side). Drain on paper towels.

Salmon Spread

1/2 pkg (4 oz) cream cheese, at room temperature
1 tsp lemon juice
1 tsp milk
1/4 tsp salt
1 pouch (2 oz) salmon

Mix together and serve over bagels or crackers.

 

Salmon Waldorf Salad

1 T cup low-fat mayonnaise or salad dressing
1/4 cup plain non-fat yogurt
1/2 t honey
1/2 T parsley
1/4 teaspoon salt
2 pouches (6 to 7.1 oz. each) skinless, boneless salmon, drained and chunked1
1 rib celery, diced
1 large apple, chopped
1/4 cup chopped walnuts

Dressing: In small bowl, blend mayonnaise, yogurt, honey, parsley and salt.

Salad: In separate bowl, combine salmon, celery, apple and walnuts. Stir dressing into salad.

Tuna Bake

• 1 (5 oz) can Tuna
• 1 tablespoon butter
• 1/4 cup chopped onion
• 1/2 teaspoon garlic powder
• 1 1/2 T cornstarch & 2 T cold water
• 1/4 cup chicken broth
• 1 cup whole milk
• 1/2 cup pasta, cooked according to package directions
• 1/2 cup frozen peas
• 1 tablespoons parsley
• 1/4 cup grated Parmesan cheese

Preheat oven 350° F. In baking dish melt butter and add onion. Add pasta to boiling water cook according to package directions. To baking dish add milk and broth. Drain pasta. To milk mixture stir in cornstarch. Add pasta, tuna, parsley, and peas. Bake, uncovered 25 minutes. Add parmesan cheese the last 5 minutes.

Tuna Patties

• 1 (5 oz) can Tuna in Water, drained
• 1/4 cup bread crumbs
• 1 large egg, lightly beaten
• 1/4 cup finely chopped onion
• 1/4 cup finely chopped celery
• 1/4 teaspoon spicy mustard
• 1/4 teaspoon garlic powder
• 1/8 teaspoon red pepper
• 1 tablespoon oil

1. Preheat the oven to 350° F. Add oil to skillet and place in oven.
2. In a large bowl, combine the tuna, bread crumbs, and egg and stir lightly.
3. Add the onion, celery, mustard, garlic and pepper, and mix again.
4. Form the mixture into 2 patties.
5. Add patties to skillet and bake 10 minutes.
6. Carefully flip the patties and cook the other side for 5 minutes.

 

 

Fish Taco

Corn tortilla
Fish Fillet, left over
1/2 cup shredded cabbage
1 t Greek Yogurt
1t Salsa
Garlic Powder
Cumin

Mix yogurt and salsa. Sprinkle fish with garlic and cumin. Cover with tortilla and microwave about 30 seconds. Spread yogurt mix on tortilla. Add fish and cabbage.

Baked Fish and Fries

2 fillets Frozen White Fish  

1 egg, beaten 

1/4 cup Gluten-Free bread crumbs

1 medium potato

1 T oil

1 cup Frozen Broccoli

1/4 t Garlic Powder

2 T Greek Yogurt

1/4 t Dill

parsley (to taste)

salt (to taste)

Peel and slice potato into fries. Drizzle with oil and salt. Bake at 350 F until brown and crispy, about 25 to 30 minutes, turning once. When chips are half way done, dip fish into egg, coating both sides and cover with bread crumbs. Place breaded fish pieces and broccoli in a greased oven-safe dish and sprinkle with salt and garlic powder. Bake at 350 F until tender and crispy, about 12 to 15 minutes. While the fish and fries are in the oven, prepare dipping sauce. Combine yogurt, dill, and parsley until smooth and creamy.

Save one fillet to use in a Fish Taco.

Shrimp Bowls

2 cups cooked rice
1 T oil
2 cups frozen stir-fry vegetables
1 pkg (12oz) cooked baby shrimp, thawed and drained
1/3 cup sweet sour sauce
1 T soy sauce

Heat oil in large skillet over medium-high heat. Add vegetables, stir 3 minutes or until crisp tender. Stir in shrimp. Combine sweet sour sauce and soy sauce in small bowl. Pour over shrimp mixture and heat through. Mound 1/2 cup rice onto 4 plates. Make well in center. Spoon shrimp mixture into "bowls."

Fish and Chips

3 cups rice cereal, crushed
1 egg
1 T water
1 lb firm white fish
1 1/2 t Italian seasoning
salt and pepper
2 T butter, melted
2 medium zucchini, cut into sticks
8 ozs carrots, cut into sticks
1 T olive oil

Preheat over to 350º, spray large baking sheet or line with foil. Place crushed cereal in shallow dish. Beat eggs and water in another shallow dish. Cut fish into 3x2" pieces. Sprinkle with Italian seasoning, salt, and pepper. Dip into egg, then dip in cereal. Place on baking sheet and drizzle with butter.

Place zucchini and carrot sticks on same baking sheet in single layer. Drizzle with oil and sprinkle with seasoning. Bake 20-25 minutes or until fish is opaque in center and vegetables are tender.

Salmon Patties

1/2 cup cornflake crumbs
1 egg
2 T milk
3/4 t dried dill weed
1/8 t black pepper
1 can (14oz) salmon; drained, skin and bones removed
cooking spray
1 t olive oil

 Combine cornflake crumbs, egg, milk, dill, pepper in a bowl. Add salmon, mix well. Shape mixture into 5 large balls. Flatten to 3/4 inch thick patties. Spry large nonstick skillet with cooking spray. Cook patties over medium-high heat 2-3 minutes per side or until firm and lightly browned. Turn fish over, add oil to skillet as necessary to increase browning.