Tuna Salad #2

Canned tuna (yellowfin), in oil (2 cans)
Green olives (about 8, I get Sicilian spiced at a local market), chopped
1 red or orange bell pepper, diced
Peas (fresh preferably), about 1/4 cup
Parsley, about 1-2 T minced
Sweet pickles, about 1-2 T diced
Matzo cracker, no salt – about a quarter of a sheet, crunched-up
Yogurt, plain, 0 fat Greek
Olive oil
Bread of choice, sliced

Mix the first seven ingredients together in a bowl. Add some olive oil to yogurt and mix; add to bowl. Put tuna salad on bread, add some lettuce and it’s done!

K&G’s Salmon Burger

1.5 pounds fresh salmon, skin removed, and chopped in big pieces
Fresh dill, chopped fine
2 T Capers
1 t Dijon mustard
½ C Panko breadcrumbs (more or less)
1 egg white
Olive oil
1 English cucumber, sliced
Cider vinegar
Tzatziki sauce (buy - or make your own)

In a food processer, add 2 T capers, 2 T dill, 1 t Dijon mustard, a little salt and pepper, panko and the egg white. Pulse until mixed together. Add salmon. Pulse in short bursts. Don’t over process the fish. Place into a bowl. May need to add a bit more breadcrumb until it can be formed into patties (use the least amount of breadcrumb you can). Try not to over handle the mixture. Place patties on a plate and place in ‘fridge.

Add some dill to the sliced cucumbers and a dash of cider vinegar. A little salt and pepper if you want. Mix and set aside. You may need to drain it a bit.

Fire up grill or a non-stick pan. Add some olive oil. Cook until fish is done – do not overcook.

Place some tzatziki on bottom of bun. Add salmon burger followed by some cucumber and lettuce (Bibb or baby lettuce is good). Top with bun. Serve the extra cucumbers on the side and kettle cooked potato chips.

By: K2

Almond, Dill and Lemon Crusted Fish with Spinach

Zest of one lemon
½ C almonds, coarsely chopped
3 T finely chopped fresh dill
Olive oil
About 1.25 to 1.5 pounds cod
4 t Dijon mustard
1 pound baby spinach (next time try chard)

Preheat oven to 375 degrees. Line a baking sheet with wax paper and spray it with olive oil. Combine lemon zest, almonds, dill, about 1 tablespoon oil, salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with mustard. Divide the almond mixture among the portions, pressing it onto the mustard.

Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness. In the meantime, heat the remaining olive oil in a sautee pan. Stir in spinach (in batches) and add a little salt and pepper. Cook until the spinach is just wilted. Cover to keep warm. Serve the fish on top of the spinach.

From: EatingWell with a few modifications

Fish, Cabbage and Rice Bowl

3-4 Tilapia fillets (used TJ's frozen – defrosted)
1-2 T olive oil
Chili powder (or spice mix of choice)
Green cabbage, thinly sliced (used TJ's pre-shredded)
Green onion (just a few), thinly sliced
2 avocados
About ¼ C light canola mayo
About ½ a carton non-fat Greek yogurt
1-2 T apple cider vinegar
Brown rice
Hatch green chili sauce

Soak brown rice in water for 30 minutes before cooking. Drain. Add to a pan with water to cover about 3-4 times above level of rice. Bring to a boil and cook until done (this method cooks rice faster than the 1 to 1 rice/water way); drain and set aside.

Put mayo, Greek yogurt and some apple cider vinegar in a bowl and mix together. Add shredded cabbage and green onions; mix together well.

Pat both sides of fish fillets with paper towels, add some olive oil and rub on chili powder.  Heat a non-stick grill pan with 1-2 teaspoons olive oil. Cook fish for about 4 minutes each side. Let cool and then slice into wide strips.

Peel the avocados and cut up into a bowl (I just use my hands and squish with one hand). Squeeze some lime on top.

Re-heat the rice in microwave for a minute or 2.  Place in a flat bowl: rice followed by cabbage, avocado, fish and some green chili sauce.

By: K2

Pasta Valenzana

1 red and 1 orange bell pepper, cut into long thin strips
2 cloves garlic, minced
pinch of crushed red pepper flakes or cayenne
2 tablespoons olive oil
1/2 cup dry sherry
2/3 cup chopped scallions
2 large ripe tomato, diced
1 lb whole wheat linguini
1/4 teaspoon crumbled saffron threads
1/2 cup boiling water
2/3 cup frozen green pea
1 lb shelled deveined shrimp
salt to taste
Grated parmesan cheese (optional)

Saute the bell pepper, garlic and crushed red pepper in olive oil for 5 minutes over medium to medium-high heat. Add the sherry and then stir in the scallions and tomatoes. Mix the saffron into the 1/2 cup boiling water and let sit a few minutes, then throw into sauce. Increase skillet to high heat and cook the sauce for a few minutes. Adjust heat to low and allow sauce to simmer. Cook the linguini in a large pot of boiling water. When almost done, add the peas and shrimp to the sauce. The sauce is finished when the shrimp are thoroughly cooked (turns pink). Take off heat and combine sauce with drained pasta.

Serves 4
By: Moosewood Restaurant Cooks at Home

Smoked Salmon, Fennel Seed and Goat Cheese Toasts

8 oz goat cheese
1.5 T chopped fresh tarragon
1 T fennel seeds, roasted in a dry pan; finely crushed in a coffee grinder
Zest from one lemon, preferably Myer (I use a lemon zester)
1/2 t black pepper
30 thin slices of baguette, toasted in the oven
16 oz hot smoked salmon (not lox); Whole Foods makes good in-house smoked salmon

Mix first 5 ingredients together. Spread on toasts. Top with salmon. Can add some extra lemon peel and tarragon if desired. Great with champagne.


Lighter Fish Po' Boy

Ciabatta rolls
Romaine lettuce, shredded
1 cup yellow cornmeal
1/4 teaspoon cayenne pepper
3 large egg whites
1 pd. catfish or tilapia filets
Vegetable oil cooking spray
1/2 cup 0-fat plain Greek yogurt
3 tablespoons coarsely chopped garlic-dill pickles
2 tablespoons stone-ground mustard
1 tablespoon brine-packed capers, drained, rinsed, and chopped
1 scallion, finely chopped

Make the remoulade: Stir together all ingredients; refrigerate for 20 minutes. Meanwhile, preheat oven to 400 degrees. Bake cornmeal on a rimmed baking sheet, stirring halfway through, until pale gold, 10 to 12 minutes. (It may begin to smoke!) Let cool. Transfer to a bowl; stir in cayenne. Heat baking sheet on lower rack of oven for 5 minutes. Meanwhile, whisk whites until frothy but still loose, 1 to 1 1/2 minutes. Add fish, and mix to coat completely. Dredge fish filets in cornmeal mixture, shaking off any excess; transfer to a plate. Generously coat fish with cooking spray. Line warmed baking sheet with parchment. Transfer fish to sheet. Coat generously with cooking spray. Bake until cooked through and just turning golden brown; transfer to a plate. Assemble sandwich with remoulade, fish and lettuce.

Variation on a Martha Stewart recipe: Oyster Po' Boys

Grilled Salmon Vera Cruz with Lemon-and-Thyme-Scented Salsa

1/4 cup extra-virgin olive oil (I used about 1T)
1 medium-sized onion, thinly sliced (cut in half and then slice)
4 cloves of garlic, finely chopped
7 cups diced (1/2 inch) ripe tomatoes
2 tablespoons chopped fresh thyme leaves (I only had dried and it was fine)
2 teaspoons finely grated lemon zest
1 cup pitted, roughly sliced green olives (used the kind without pimentos)
1/4 cup capers, drained and rinsed
3 pickled jalapeño peppers, stemmed, seeded and thinly sliced
Salt, to taste
6 salmon steaks (7 to 8 ounces each), about 1 inch thick

Prepare the sauce: Place oil in a saucepan over medium heat. Add the onion and cook, stirring, until just beginning to brown, about 5 minutes. Add the garlic and cook 1 minute more. Raise the heat to medium-high and add the tomatoes, chopped thyme, lemon zest, and half of the olives, capers, and peppers. Simmer briskly, stirring, for about 5 minutes to evaporate some of the liquid. Reduce the heat to medium-low, stir in 1 cup water and simmer for 15 minutes. Taste and season with salt. Cool.

Put some oil on salmon and sprinkle with salt. Cook salmon on grill or grill pan. Spoon the sauce over fish. I served with rice cooked with a bit of lemon juice and thyme.

From: Epicurious (recipe by Rick Bayless)

Makes 6 servings

Chili Fish Cakes

1 lb cod fillet
2 T fish sauce
2 red chilies, finely chopped (I used chili/garlic sauce, about 1 t)
2 cloves garlic
2 T cilantro, chopped
1 large egg (added 1 more egg white)
1/4 C flour (or more as needed)
3.5 oz fine green beans (I think I used more), very thinly sliced (small pieces)
Sweet chili sauce

Roughly cut up cod and place in food processor with chilies, garlic, cilantro, fish sauce, egg and flour. Process until fine (does not take much) and pour into mixing bowl. Add green beans. Make small balls and place on a cookie sheet sprayed with olive oil (original recipe uses oil in a skillet). Semi-flatten each ball with a fork. Spray a bit more olive oil on top. Cook until done (about 20 minutes on 350); turn a few times while cooking. Serve with the sweet chili sauce. A good side dish is an Asian style slaw.

Serves: 4
From: Practical Cooking: Fish and Seafood
Calories: 164; fat: 6g (or less due to baking)

Grilled Steak (or Shrimp) Salad

1/2 C rice wine vinegar
1/4 C lime juice
6 T soy sauce
5-6 garlic cloves, minced
2 T cumin
1 T grated ginger
Ground pepper
1 T canola oil (original is 3 T)
1 pound flank steak or shrimp (use wooden skewers for cooking shrimp)
Romaine lettuce, chopped
1 red or green chili pepper sliced (optional)
1 or 2 yellow pepper, sliced
Cilantro, chopped
Scallions, chopped
(Original has 1.5 C sliced mango)

Mix together first 8 ingredients. Pour 1/3 into ziplock bag, save rest for dressing. Add steak to bag and marinate 2-4 hours in 'fridge (I put it in over night). If using shrimp marinate about 20 minutes. Fire up grill. Cook steak until desired degree of doneness; let rest. In mean time assemble salad on platter. Cut steak into slices against the grain or take shrimp off skewers and place on salad. Sprinkle with cilantro and scallions.

Calories: 298 (steak version, shrimp will be less)
Fat: 12g
Fiber: 3 g
From: Not sure...