|
BAKED COD WITH CHEESE
|
|
4 Servings, about 3 ounces each
|
| Cod fillets, fresh
or frozen |
1 pound |
| Cheddar cheese,
shredded |
4 tablespoons |
PREPARATION TIME: 7 MINUTES
COOKING
TIME: 15 MINUTES |
|
|
1. Thaw cod according to package
directions.
2. Prepare cod according to package
directions.
3. After cod is fully cooked,
sprinkle cheese on cod. Return cod to oven to melt cheese, about 3
to 5 minutes.
|
PER SERVING: |
| Calories |
155 |
| Total fat
|
5 grams |
| Saturated fat
|
3 grams |
| Cholesterol
|
65 milligrams |
| Sodium |
160 milligrams |
|
|
BAKED SPICY FISH
|
|
4 Servings, about 3 ounces each
|
| Cod fillets, fresh
or frozen |
1 pound |
| Paprika |
1/4 tablespoon |
| Garlic powder |
1/4 teaspoon
|
| Onion powder
|
1/4 teaspoon |
| Pepper |
1/8 teaspoon |
| Ground oregano |
1/8 teaspoon |
| Ground thyme |
1/8 teaspoon |
| Lemon juice |
1 tablespoon |
| Margarine, melted |
1-1/2 tablespoons |
PREPARATION TIME: 15 MINUTES
COOKING TIME: 25 MINUTES
|
|
|
1. Thaw frozen fish according to
package directions.
2. Preheat oven to 350° F.
3. Separate fish into four fillets
or pieces. Place fish in ungreased 13 by 9 by 2 inch baking pan.
4. Combine paprika, garlic and
onion powder, pepper, oregano, and thyme in small bowl. Sprinkle
seasoning mixture and lemon juice evenly over fish. Drizzle
margarine evenly over fish.
5. Bake until fish flakes easily
with a fork, about 20 to 25 minutes.
| PER SERVING: |
| Calories |
140 |
| Total fat |
5 grams |
| Saturated fat |
1 grams |
| Cholesterol |
51 milligrams |
| Sodium |
123milligrams |
|
|
SPANISH BAKED FISH
|
|
4 Servings, about 3 ounces each
|
| Perch fillets,
fresh or frozen |
1 pound |
| Tomato sauce |
1 cup |
| Onions, sliced |
1/2 cup
|
| Garlic powder
|
1/2 teaspoon |
| Chili powder |
2 teaspoons |
| Dried oregano
flakes |
1 teaspoon |
| Ground cumin |
1/8 teaspoon |
|
PREPARATION TIME:
15 MINUTES
COOKING
TIME: 10 TO 20 MINUTES |
|
|
1. Thaw frozen fish according to
package directions.
2. Preheat oven to 350° F.
3. Separate fish into four fillets
or pieces. Place fish in ungreased 13 by 9 by 2 inch baking pan.
4. Combine paprika, garlic and
onion powder, pepper, oregano, and thyme in small bowl. Sprinkle
seasoning mixture and lemon juice evenly over fish. Drizzle
margarine evenly over fish.
5. Bake until fish flakes easily
with a fork, about 20 to 25 minutes.
|
PER SERVING: |
| Calories |
135 |
| Total fat
|
1 gram |
| Saturated fat
|
Trace |
| Cholesterol
|
104 milligrams |
| Sodium |
448 milligrams |
|
|
TUNA MACARONI SALAD
|
|
4 Servings, about 1-1/2 cups each
|
| Elbow macaroni,
uncooked |
1 cup |
| Canned tuna,
water-pack, drained |
2 6-ounce cans |
| Eggs, hard cooked,
finely diced |
4 |
| Celery, chopped
|
1/4 cup |
| Carrots grated |
3/4 cup |
| Salad dressing,
mayonnaise-type |
1/2 cup |
| Onion, minced |
2 tablespoons |
| Pepper |
1/4 teaspoon |
PREPARATION TIME: 15 MINUTES
COOKING
TIME: 8 TO 10 MINUTES |
|
|
1. Place water in large saucepan and
bring to boil. Add macaroni and cook until tender, about 6 to 8
minutes. Drain.
2. Combine macaroni, tuna, eggs,
celery, and carrots in a large bowl.
3. Stir together salad dressing,
onion, and pepper. Spoon dressing over salad; toss until evenly
combined.
4. Chill until ready to serve.
|
PER SERVING: |
| Calories |
520 |
| Total fat
|
30 grams |
| Saturated fat
|
5 grams |
| Cholesterol
|
237 milligrams |
| Sodium |
509 milligrams |
|
|
TUNA PASTA SALAD
|
|
4 Servings, about 1-1/2 cups each
|
| Macaroni, uncooked |
2 cups |
| Tuna, canned,
water-pack, |
2 6-1/2 ounce cans |
| Zucchini, chopped |
1/2 cup |
| Carrots sliced |
1/4 cup |
| Onion, diced |
1/3 cups |
| Salad dressing,
mayonnaise-type |
1/4 cup |
PREPARATION TIME: 25 MINUTES
COOKING
TIME: 8 MINUTES |
|
|
1. Cook macaroni according to package
directions. Drain.
2. Drain tuna.
3. Wash vegetables. Chop zucchini ;
slice carrots into thin slices; dice onions.
4. Mix macaroni, tuna, and
vegetables together in mixing bowl. Stir in salad dressing.
5. Chill until ready to serve.
|
PER SERVING: |
| Calories |
405 |
| Total fat
|
13 grams |
| Saturated fat
|
2 grams |
| Cholesterol
|
25 milligrams |
| Sodium |
360 milligrams |
|
|
