Fish Recipes

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Red Snapper with Lemon and Parsley


1 Tbs. plus 1 tsp. olive oil
4 skinless red snapper fillets, about 6 ounces each
1/4 cup lemon juice
1/4 cup parsley, chopped

Heat oil in a heavy nonstick skillet over medium high heat. Season snapper with salt and pepper. Sauté snapper 3-4 minutes per side or until fish flakes easily. Carefully transfer fillets to a serving plate. Drain excess drippings from skillet. Stir in lemon juice. Remove from heat and stir in parsley. Serve lemon sauce over red snapper.
Per serving: calories 263, fat 7.5g, - protein 44.9g,

Quick and Easy Sea Bass with Garlic Sauce


2 tsp. vegetable oil
1-1/2 lbs. sea bass fillets
1/4 cup water
1/4 cup dry vermouth
4 cloves garlic, minced
2 Tbs. parsley, chopped
1/2 lemon, cut into wedges

Heat oil in a heavy nonstick skillet over medium high heat. Cook fish 1 minute per side. Gradually add water, next 2 ingredients and salt and pepper to skillet. Cover, reduce heat to medium, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove fish from skillet and keep warm. Cook the vermouth mixture over high heat 1 minute or until slightly thickened. Pour over fish. Sprinkle with parsley. Serve with lemon.
Per serving: calories 296, fat 10.4g, - protein 41.6g

Shrimp Barbie Style

1lb.Large Shrimp (deveined uncooked)
1/2 cup Captri (or tomatoe sauce)
1/4 cup Red wine Vinegar
1 teaspoon Dried basil
1/8 teaspoon Dried oregano
1/8 teaspoon NoSalt
2 cloves Garlic

Instructions:
In a large bowl combine all ingredients except the shrimp.Set aside half of the marinade. Place shrimp in a bowl and cover with the remaining marinade. Cover- then place in the refridgerator overnight is best.

Heat the grill on high for 5 minutes place shrimp on the grill and reduce heat to meduim. Turn shrimp after about 2 minutes and cook an additional 2 minutes then remove.(George Foreman Grill works great as well)
Use the remaining marinade as a dressing or dip.

This is excellent as an appetizer,on a salad or as a main entree....

Steamed Whitefish Fillets


1-1/2 lbs. whitefish fillets
1 cup tomato juice
1 tsp. oregano
1/4 tsp. seasoned salt
1/4 tsp. white pepper

Preheat oven to 400°F. Place fillets in a baking dish.
Combine tomato juice and seasonings in a bowl. Pour over fish.
Cover and bake 12-18 minutes, until fish flakes easily.
Per serving: calories 151, fat 1.6g,- protein 30.8g,

Tuna Quesadillas

19 fl. oz. Canned Kidney Beans, rinsed & drained
1/2 cup Hot Salsa
6 x 10" Flour Tortillas
3 Green Onions, chopped
1 Tomato, seeded & chopped
1/4 cup Green Olives, chopped
2 Tbsp. Fresh Coriander (cilantro), chopped (optional)
6.5 oz. can Flaked Light Tuna, drained
1/2 cup (Fat Free) Cheddar Cheese, grated
1/2 cup (Fat Free) Monterey Jack Cheese, grated
Jalapeno Pepper, seeded & finely chopped
Sour Cream (optional) Salsa (optional)

In bowl, mash beans with salsa. Arrange tortillas in single layer on work surface. Divide bean mixture among tortillas, spreading evenly over each, leaving 1/2" border on all edges. Sprinkle bean mixture with onions, tomato, olives, coriander, tuna, cheeses and jalapeno pepper. Fold each tortilla in half and press together to gently flatten. Arrange tortillas in single layer on baking sheets; broil for 6 to 8 minutes or until browned and crisped, turning over halfway through cooking period.
(Or place on BBQ and grill over medium-high heat until browned and crisp.) Serve with accompaniments such as sour cream and salsa if desired

Simple Tuna Shepherd's Pie

4 Tbsp. butter or margarine or (½ cup of Chicken broth)
1 stalk celery, chopped
1 small onion, chopped
10 mushrooms, sliced
4 Tbsp. flour
2-1/4 cups skim milk
1/2 Tsp. salt
1/2 Tsp. black pepper
1 Tsp. Lemon juice
1/2 Tsp. dried Italian seasoning
3/4 Tsp. garlic powder
1 Tbsp. Worcestershire sauce (low sodium)
6.5 oz. Flaked Light Tuna, drained
Mashed potato
Grated cheese (optional)

Melt butter (or chicken broth) in medium saucepan until bubbly; sauté celery, onion and mushrooms until just tender; stir in flour; cook one minute; gradually stir in milk. Continue cooking & stirring until a thickened smooth sauce forms.
Stir in next 7 ingredients-everything (Except mashed potato and grated cheese).
Pour into greased (spray with Pam) 1 qt. casserole. Top with mashed potato and sprinkle with cheese and chopped parsley if desired.
Bake at 350' for about 20 minutes until bubbly & browned on top. MAKES: 4 servings

Quick Tuna Roll-Ups (Great snack) a favorite of G4E

Drain Smoked Tuna Slices packed in water (or can flaked tuna) and lay a few slices on warmed spinach or flour tortillas.

Add shredded lettuce, some mild grated cheese, green onions or chives and some zesty salsa. Wrap and Roll!

Mesquite Grilled Tuna Steaks

Preparation: Grill/Direct (George Foreman is great)

1/2 to 1 inch Tuna Steaks marinate in:
1/3 - 1/2 cup each Teriyaki and Soy Sauces (low sodium)
1-3 cloves fresh minced garlic
the juice of 1/3 - 1/2 fresh lemon
1 tablespoon whiskey or sake (optional)

Grill over white charcoals using mesquite wood chips for smoke. Do not overcook. Tuna should be pink in the center.

Spicy Tuna Steaks

1/4 cup vegetable oil
6 cloves garlic, minced or pressed
3 tablespoons low sodium soy sauce
1/4 teaspoon dry mustard
3 tablespoons fresh lemon juice
1/2 teaspoon freshly ground pepper
2 pounds tuna steaks
1 lemon, cut in wedges


In a medium bowl, combine oil, garlic, soy sauce, mustard, lemon juice and pepper. Mix well. Rinse fish under cold running water and pat dry. Place fish in a shallow bowl and cover with marinade. Refrigerate for 1 hour.
Cook fish under a preheated broiler for 5 to 7 minutes on each side, or until opaque, or grill fish on an outdoor barbecue. (George Foreman works great)
Serve with lemon wedges. These are delicious served with roasted vegetables

Grilled Citrus Tuna

1-2 pounds tuna steaks
1 cup each orange and grapefruit juice
1/4 cup lime juice
1/2 cup dry sherry
1 teaspoon dried thyme
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1 tablespoon paprika

Mix juices, sherry, thyme, cayenne and salt in a shallow baking dish. Add fish and allow to marinate 3-4 hours in refrigerator. Preheat and oil grill. Remove fish from marinade. Place fish on grill and sprinkle with paprika. Turn after about 5-7 minutes and continue cooking for another 5-7 minutes.