Category Archives: Fish

Swiss Tomato Tilapia and Maple Carrots

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It has definitely been the busiest week I have had in a long time! Between school work, workouts, grocery shopping, and housework I have been nonstop on the go! I have managed to get out and walk a mile everyday this week, except yesterday. Yesterday we had to go to town to do some shopping and by the time we were done it was way too hot to walk.

This dish is a blend of light spring fish flavor and sweet glazed carrots and sweet potatoes. The sweet potatoes are kind of a heavier fall type meal, but they just sounded so good, I made them anyway. It was, like so many meals, just a process of starting with a taste for carrots and then next thing you know I decided I needed to sweeten them. So the addition of sweet potato, maple syrup, honey and cumin to the saute and this was the result. They turned out so yummy I wish I had made a larger skillet!!

For the Tilapia, I seasoned it with Mrs. Dash Tomato Basil and Garlic Blend, splashed it with a touch of malt vinegar and topped each filet with halves of grape tomatoes. Place the Tilapia fillets in a  pre-heated 375 degree oven and bake for 15 -20 min depending on the size of the fillets. Top the fillets with swiss cheese and continue to cook for 3-5 min to melt cheese.

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Ginger Stir Fry Veggies and Seasoned Cod Filet

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Tonight was a night for veggies and some Cod. After 2 nights of beef and bean stew I was in a fish mood. I really enjoy the sauces I got from Healthy HeartMarket.

 Tonight I decided to showcase the Ginger stir fry for you! 

No salt, no fat, no refined sugar, no cholesterol, gluten free, and wheat free.  This stuff is good for you,  tastes great and is fun to cook with!!
 
Nutrition Facts:
Serving size: 1 tbsp

servings per container: 20
calories: 15
total fat: 0
cholesterol: 0
sodium: 0
potassium: 25mg
total carbohydrate: 4g
protein: 0

 

What better way to love some ginger stir fry sauce, then to do a veggie stir fry. I combined some of my favorites, green beans, summer squash, onion, garlic, baby bella mushrooms and sugar snap peas. All of the vegetables are fresh and not canned or processed.

Ingredients

3oz Cod Filet

1/2 cup Green beans

1/2 cup Summer squash slices

1/4 cup Sugar snap peas

1/4 cup Baby bella mushrooms

1/4 cup White onion sliced

3 clove Garlic

3 tbsp Mr.Spice No Sodium Ginger stir fry

1 tsp Cumin

1/2 tbsp Onion Garlic Mrs. Dash

Butter cooking spray

 

Directions

Heat skillet on medium heat and spray with butter flavor cooking spray. Add chopped cloves of garlic and slices of onion to skillet and cook till the onion starts to become translucent. Add the remainder of the vegetables and begin to cook for about 3 min to start softening process. 

Add Ginger stir fry sauce and cumin and continue to saute covered for about 5 min. 

Season Cod filet with Onion Herb Mrs. Dash and and place on top of vegetables and sauce in skillet. Cover the skillet and continue to cook for about 5 more min to steam the cod.

When the cod is almost done cooking remove lid and let the sauce boil and reduce down for another couple minutes. Serve hot with cod on the top of the vegetables and definitely ENJOY!

My hubby had a fast food hamburger for dinner tonight, so I cooked for myself. If you are cooking for more than one person, of course you can easily just double or triple the ingredients accordingly. More vegetables and more fish portions will take longer to cook, so adjust and keep an eye on your dish to get to desired temperature and consistency. 

Nutrition = calories- 279, sodium – 101mg,  fat- 1g, carbs – 38g, sug – 11g

 

Getting a Little Nutty

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i wanted to do something a little crunchy but a little sweet with my fish. So i started the search for ideas, and thanks to http://www.hearthealthyonline.com/ I found the perfect direction. I always have a variety of nuts on hand. I love to cook and snack with unsalted almonds, cashews, pistachios, hazelnuts, pecans….the list is endless. I also love a good mixture of nuts and dried fruits, such as the new Planters Nut-rition mixes. 

NUT-rition Heart Healthy Mix (Planters)

 

So what is not to love about a Hazelnut crusted Halibut with a warm berry sauce? I adjusted the recipe a little bit, and instead of using melted butter to dip the fish for crusting, I used a coat of butter cooking spray. I used a mix of organic frozen and fresh blueberries to make the sauce and replace the sugar with Splenda. This lowers the empty calories a little more. 

Ingredients

  • 4 4 – 6 ounces halibut fillets
  • Nonstick cooking spray
  • 2 tablespoons margarine, melted, but not hot
  • 3/4 cup finely chopped hazelnuts
  • 1 cup frozen mixed berries (blackberries, raspberries, blueberries, and/or strawberries) thawed
  • 1/2 teaspoon sugar

Directions

Preheat oven to 400 F. Thaw fish if frozen. Rinse fish; pat dry with paper towels. Spray a 15x10x1-inch baking pan with nonstick spray; set aside. In a shallow dish place margarine. In a second shallow dish place chopped hazelnuts. Dip fish in melted margarine. Coat both sides of fillets with nuts. Place coated fillets on prepared pan.

Bake for 8 to 10 minutes or until fish begins to flake when tested with a fork.

While the fish is roasting, puree the berries in a blender or a food processor. Pass the puree through a strainer to remove the seeds. Stir sugar into strained sauce. If desired, place the strained sauce in a small saucepan. Cook and stir over low heat until sauce is warm. Serve the sauce chilled or warmed with the fish

Source: http://my.hearthealthyonline.com/recipe/seafood/northwest-roasted-halibut/