Fish
Macaroni and Salmon
2 slices stale wheat Bread
1 Garlic clove
1 tsp. fish Seasoning
Pepper
2 tbsp. Butter
2 cups cooked Pasta elbows (1 heaping cup dry)
1 can salmon, drained and cleaned (discard any skin or vertebrae)
1.5 cups Milk
2 tbsp. Parmesan cheese
1) Process or blend bread, garlic, fish seasoning and pepper until bread-crumb consistency is reached.
2) Toss in melted butter until thoroughly coated.
3) Layer pasta elbows and salmon in a casserole dish.
4) Pour milk over evenly.
5) Sprinkle seasoned bread crumbs over.
6) Sprinkle with Parmesan.
7) Bake at 350 degrees for 50 minutes.
4 servings, each with about:
Calories - 434
Protein - 30
Carbs - 38
Fat - 17
Cheesy Baked Fish
2 oz. sharp Cheddar
3 slices stale wheat Bread
1 Garlic clove
1/2 tsp. fish Seasoning
3 tbsp. vegetable Oil
1.5 lbs. firm white Fish (Icelandic Cod or Halibut, for example)
1) Wash fish and pat dry, cut in wedges a bit larger than fish sticks.
2) Process or blend first four ingredients until a bread-crumb consistency is reached.
3) Dip fish pieces first in oil, then in crumb mixture.
4) Place on cookie sheet, sprinkle any leftover crumbs over the fish.
5) Bake at 350 degrees for 10-12 minutes.
4 servings, each with about:
Calories - 379
Protein - 45
Carbs - 10
Fat - 17
Un-Fish
3 tbsp. Butter
3 green Onions, chopped
1/2 Onion, sliced
1/2 lb. Mushrooms, sliced (about 2.5 cups)
1 Garlic clove
1 tbsp. Parsley, chopped
1/4 cup dry white Wine
Juice from 1/2 Lemon
Fish Seasoning
3 red Snapper filets (about a pound)
2 Yams, peeled
1) Put yams in water to boil, they take about 45 minutes, until a fork penetrates easily.
2) Saute onions, mushrooms, garlic and parsley in butter a few minutes.
3) Add wine, lemon juice and seasoning, simmer another minute or so.
4) Push veggies aside and add Snapper, cook until the edges turn white, then flip and cook until fish turns white and flakes apart easily.
5) Serve fish and sliced yams topped with mushrooms and broth.
2 large servings, each with about:
Calories - 647
Protein -63
Carbs - 44
Fat - 23
Tuna Casserole
16 oz. egg Noodles
1 12.5 oz. can Tuna, drained
1 can cream of mushroom Soup
1 cup Milk
2-3 Celery stalks, sliced
10 oz. frozen Peas
1/4 tsp. Thyme
Pepper to taste
2 tbsp. Wheat Germ
2 tbsp. Parmesan Cheese
1) Put on a large pot of water to boil.
2) Warm soup in saucepan, stir in milk.
3) Add celery, peas, thyme and pepper to soup.
4) Cook, and drain noodles well.
5) Spread noodles into a buttered glass oblong pan (9x13)
6) Flake tuna evenly over noodles.
7) Pour soup mixture over noodles and stir to coat.
8) Sprinkle wheat germ over the Parmesan.
9) Bake at 350 degrees for 20-30 minutes.
7 servings, each with about:
Calories - 396
Protein - 24
Carbs - 52
Fat - 10
Tuna Tortillas
1 can Tuna, drained
2 tbsp. sour Cream
1/2 Avocado
1/4 cup Salsa
34 cup shredded Cheddar Cheese
3 whole wheat Chapatis (like tortillas only thicker)
1) Mash tuna and sour cream together well.
2) Mash avocado and salsa together in separate bowl.
3) Heat chapatis in warm oven.
4) Divide tuna, avocado and cheese evenly into chipatis.
5) Roll into burritos, heat and warm.
3 large servings, each with about:
Calories - 443
Protein - 40
Carbs - 27
Fat -21
Tuna Melts
1 can Tuna, drained
1 sweet Pickle, chopped
1/4 cup Mayo
1 Tomato, sliced
1/2 Avocado, sliced
9 thin slices Monterey Jack Cheese
3 slices wheat Bread, toasted
1) Mix tuna, pickle and mayo well.
2) Layer toast with tomato and avocado.
3) Mound tuna mixture evenly over tomato and avocado.
4) Top with cheese and broil until golded.
Per Slice:
Calories - 627
Protein - 48
Carbs - 18
Fat - 42
Vince Gironda's Tuna Salad
1 can Tuna, drained
1/2 Cucumber, peeled and minced
1/2 Onion, minced
2 stalks Celery, minced
1/4 tsp. Garlic powder
1/4 cup mayo
1) Mix well.
2) Try serving this with sliced tomato, avocado or on a salad.
3 servings, each with about:
Calories - 300
Protein - 31
Carbs - 5
Fat - 19
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