Fish

FATHER GORDIAN'S AHI TUNA

1/2 pound sashimi grade yellowfin tuna

(must be bright red or dark pink)- do NOT use albacore!

Salt & pepper to taste

1/4 cup Italian seasoned bread crumbs or crushed jalapeno potato chips

1 1/2 Tbsp. olive oil.

Cut tuna into small cubes about 1 inch square.

Season with salt & pepper to taste and roll in the bread or chip crumbs.

Heat frying pan up VERY hot with with oil and put in tuna.

Sear each side about 45 seconds. Eat 'em up yum!

Serves 2

MAGNUS' BBQ SALMON

Half a filleted SOCKEYE salmon

3 Tbsp. brown sugar

2 minced garlic cloves

2 Tbsp. fresh lemon juice

1 Tbsp. olive oil.

Rinse salmon fillets & pat dry. Grease the grill-plate which salmon will BBQ on.

Sprinkle brown sugar first all over salmon, then minced garlic.

BBQ over charcoal coals, basting every few minutes with the lemon

juice & butter/oil. When salmon becomes "milky" it is done!

This also works well in preheated 400* oven.

Just baste well once halfway (approximately 10 minutes)

into the cooking time.

May take 20 minutes or so completely, until fish is done.

Depends on your oven. Watch carefully!

Serves 4-5

ANCHOVIED LINGUINE

1 pound uncooked linguine pasta

4 -5 cloves garlic, sliced

6 Tbsp. olive oil

1 cup chopped fresh parsley

1/2 cup chopped red pepper

2 tsp. chopped capers

6 ounces of canned anchovy fillets

water

While cooking pasta to “al dente” in salted water, gently sauté the garlic in olive oil. 

Do not brown the garlic.

Stir in parsley, red pepper, capers, and chopped anchovies.

Add just enough water to cover the anchovy mixture, and simmer for a few minutes.

 Drain pasta.

Toss with anchovy sauce.

Serves 8.

Per Serving: 352 Calories; 13g Fat (33.8% calories from fat); 14g Protein; 44g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 795mg Sodium.

SHRIMP SURPRISE

2 Tbsp. vegetable oil

3 Tbsp. flour

1 cup celery chopped

1 cup red pepper chopped

1 cup green pepper chopped

1 cup green onions sliced

1 Tbsp. minced garlic

2 cups vegetable stock, or instant “chicken flavour” broth

1/4 cup minced fresh parsley

1 tsp. sea salt

juice of half a lemon

juice of half a lime

1/4 tsp. pepper

1/8 tsp. cayenne pepper

15 oz. shelled and deveined shrimp

about 3 1/2 cups cooked long-grain rice

In heavy saucepan heat 1 Tbsp. + 1 tsp. oil. Add flour stirring constantly.

Cook over low heat, about 5 minutes or until medium brown.

In large saucepan heat remaining oil.

Sauté celery, onions, bell pepper, green onions and garlic for 15 minutes stirring frequently, until tender. Do not brown the garlic.

Whisk broth into flour mixture until smooth.

Add broth to vegetable mixture.

Add parsley, salt, juices, and black and cayenne pepper.

Simmer 5 minutes.

 Add shrimp and simmer 5-6 minutes. Do not overcook the shrimp!

Serve over cooked rice.

Serves 4.

Per Serving: 904 Calories; 12g Fat (12.1% calories from fat); 38g Protein; 157g Carbohydrate; 7g Dietary Fiber; 163mg Cholesterol; 1483mg Sodium.

MARLIN  STEAKS

Drizzle with olive oil, and juice of lemon. Sprinkle with seasoning salt. Broil for 3 ½ minutes each side. Check to make they’re done. They do not take very long! Remove from oven and drizzle with juice of one lime.

 

TAIWANESE STIR FRY

1 Tbsp. sesame seed oil

1 Tbsp. peanut oil

1 Tbsp. sliced fresh ginger chopped (or 1 tsp. ginger powder)

1/2 tsp. minced garlic

1 bunch sliced green onions

1 red and 1 yellow pepper sliced

1/4 lb. mushrooms (white or brown or mixture with shitake)

snow peas

 2 cups bean sprouts

1 cup cooked crab or shrimp

soy sauce

pinch of curry

Heat the first 7 items over medium heat until the mushrooms are almost done.

 Add the remaining items, turn up the heat, and sauté for 1 minute.

Cover for 3 minutes, and then serve immediately over noodles or rice.

Serves 6.

Per Serving: 83 Calories; 5g Fat (51.5% calories from fat); 6g Protein; 5g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 69mg Sodium.

QUICK CURRIED SHRIMP

1 Tbsp. peanut oil

2 celery sticks diced

1 jalapeno pepper minced finely (optional)

1/2 of a 14-ounce can baby corn

1/2 pound cooked, peeled shrimp

1 tsp. curry powder

juice of 1 lime

Over low heat, combine the celery and jalapeno pepper.  Sauté until limp.

Add the corn and shrimp, the limejuice and the curry powder.

When heated through, pour over cooked rice or couscous.

This is a quick and delicious. Garnish with chopped green onions and fresh chopped cilantro.

Serves 4

Per Serving: 108 Calories; 4g Fat (37.7% calories from fat); 13g Protein; 3g Carbohydrate; trace Dietary Fiber; 86mg Cholesterol; 90mg Sodium.

 

OYSTER ARTICHOKE “GRATIN”

About 2 cups shucked oysters, including their liquor (discard any pearls, they’re hard on the teeth)

one 14-ounce can artichoke hearts, including liquid (cut them in half)

1 cup sliced  green onions

1/4 cup margarine

1/4 cup minced red pepper

1/4 cup olive oil or vegetable oil

1/3 cup all-purpose flour

1/4 cup minced fresh parsley

1 large garlic clove, minced

1 tsp. chopped capers

1 Tbsp. fresh lemon juice

1 1/2 Tbsp. Worcestershire sauce

1/4  tsp. Tabasco

1/3  cup fresh bread crumbs

1 Tbsp. non-dairy parmesan cheese substitute (optional)

dash of paprika

Preheat oven to 375 degrees F. 

In a small saucepan bring the oysters and their liquor to a bare simmer, and cook the oysters for 1 minute, or until their edges begin to curl.

Drain the oysters, reserving the liquor.

Drain the artichokes, reserving the liquid. In a saucepan cook the green onions in the margarine and oil over moderate heat, stirring, for 2 minutes.

Stir in the flour and cook over moderately low heat, stirring, for 3 minutes.

Add the parsley. red pepper, garlic, capers, and cook the mixture, stirring, for 2 minutes.

Add reserved oyster liquor and reserved artichoke liquid, bring the mixture to a boil.

Cook, stirring, for 4 minutes. Stir in the oysters, artichoke hearts, lemon juice, Worcestershire sauce, Tabasco, and salt and pepper to taste.

 Cook the mixture over low heat for 10 minutes, then transfer it to a 1 1/2-quart greased casserole dish. Sprinkle the bread crumbs, mixed together with extra dots of margarine, and with the non-dairy parmesan cheese if you wish, over the top of the casserole. 

Sprinkle top with paprika, and bake in a preheated oven for 20 minutes, or until it is hot and bubbly.

Serves  5

Per Serving: 342 Calories; 23g Fat (58.2% calories from fat); 12g Protein; 25g Carbohydrate; 5g Dietary Fiber; 52mg Cholesterol; 459mg Sodium.

 

CRIMINI  SCALLOP AND PRAWN KABOBS

12 fresh large brown mushrooms (criminis)

1/2 cup olive oil

2 garlic cloves, minced

2 Tbsp. fresh lemon juice

2 Tbsp. fresh lime juice

2 Tbsp. minced fresh parsley and or cilantro

pinch of black pepper

12 prawns (shelled and deveined), or large shrimp, 12 sea scallops

1 medium sweet red pepper, cut into 1 inch square pieces

1 medium orange or green pepper, cut into 1 inch square pieces

Soak eight 12 inch wooden skewers in water to cover while preparing ingredients.

Trim mushroom stems and discard.

Cut any large mushrooms in half.

 In a medium bowl, combine oil, garlic, lemon and lime juice, parsley and or cilantro, and black pepper. Add mushrooms, prawns, scallops, and red  and green pepper, and toss to coat well.

Let sit in fridge to marinate for half an hour if you can.

On each of the 6 skewers, alternately thread mushrooms, prawns, scallops, and pepper pieces.

 Place skewers 6” above glowing coals, or place on a rack below a broiler.

Grill or broil 8 minutes, or until prawns or shrimp are pink and opaque, the scallops are opaque, and mushrooms are tender, turning skewers once halfway through cooking time.

Serve over rice.

Serves 6.

Per Serving: 230 Calories; 19g Fat (71.4% calories from fat); 11g Protein; 6g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 102mg Sodium.

 

SHRIMP AND ARTICHOKE PASTA

8 ounces pasta (linguine etc.)

2 Tbsp. olive oil

3 shallots chopped

1 clove garlic, crushed

1 pound large shrimp or prawns, peeled and deveined

2 small jars of artichoke hearts, drained and chopped

1/2 cup white wine

2 Tbsp. lemon juice

2 tsp. grated lemon peel

1 Tbsp. chopped capers

1/4 tsp. sea salt

ground black pepper

4 Tbsp. chopped fresh parsley

Cook pasta in large pot of boiling salted and oiled water.

Be very careful not to clump. Stir frequently.

 When cooked, drain, stir in some more olive oil, and set aside, keeping it warm.

Sauté shallots and garlic gently in oil for about 5 minutes.  Do not brown the garlic !

 Remove to bowl. 

Add shrimp to hot skillet, and cook for about 1 minute. 

Stir in artichoke hearts, wine, lemon juice, capers, parsley, lemon peel, salt, pepper, shallot, garlic and mushrooms.

Heat to boiling .

Reduce heat to low; simmer, covered, for 4 to 5 minutes.

 Cook only until the shrimp has just cooked and curled, changing colour.

Do not overcook the shrimp!

 Remove it from the pan if you have to.

Toss everything together with pasta and parsley. Serve immediately.

Serves 3

Per Serving: 634 Calories; 13g Fat (19.1% calories from fat); 46g Protein; 78g Carbohydrate; 10g Dietary Fiber; 230mg Cholesterol; 559mg Sodium.

 

PRAWN AND PORTABELLO MUSHROOM RAVIOLI

20 large prawns (fresh or defrosted)

2 (6 ounce) packages prepared ravioli (stuffed with tofu)

6 medium Portabello mushrooms, chopped into small pieces

3 cloves garlic, minced

3 Tbsp. capers, drained

1/4 cup + 2 Tbsp. margarine

6 ounces white wine

2 Tbsp. olive oil

freshly ground black pepper to taste

the juice of 1 lemon

1/4 cup fresh chopped parsley or cilantro.

Cook the tofu ravioli and drain.

Toss with a bit of oil and keep it warm.

 In a large saucepan, melt 1/4 cup of margarine over a medium heat.

Sauté mushrooms for 5 minutes.

 To the mushrooms, add the garlic. DO NOT BROWN the garlic.  (it will taste bitter)

Sauté until the garlic is limp. remove from heat. In a separate sauce pan, stir in olive oil and capers.

Add white wine and prawns and bring to a boil. 

Reduce heat and simmer for 2 to 3 minutes, letting wine reduce.

When prawns curl and turn colour, they are cooked.

Remove them from heat  immediately, and set aside.

Stir in mushrooms, and additional margarine so that the sauce is thick, but still liquid after 2 to 3 minutes. Stir everything now combined over medium heat.

Add  lemon juice, fresh pepper to taste, and add the parsley or cilantro. 

To serve, place cooked tofu-stuffed-raviolis on 4 plates, then place 5 to 6 prawns on each plate.

 Evenly distribute the remaining sauce between the four plates, and garnish.

Serves 4.

Per Serving (excluding tofu ravioli): 245 Calories; 19g Fat (78.3% calories from fat); 10g Protein; 2g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 261mg Sodium.

SEAFOOD VOL-AU-VENT

6 frozen vol-au-vent (patty) shells, regular size (in the freezer section of your supermarket)

3 Tbsp. shallots minced

1 garlic clove, crushed and minced

2 Tbsp. margarine

2 Tbsp. olive oil or 2 Tbsp.  more margarine

1/4  pound fresh sliced mushrooms

1/4  cup white flour

1 tsp. dried tarragon

Salt and pepper to taste

10 oz. boiling water

1/2 tsp. sea salt

1 Tbsp. lemon juice (keep extra on hand in case more is needed to season to taste)

1/2 pound raw scallops, quartered if large

1/2 pound cooked, shelled shrimp

1 Tbsp. capers

1/4  cup minced fresh parsley

Preheat oven to 450 degrees F. Take package of frozen patty shells from freezer.

 Remove all wrappings. Place frozen patty shells on ungreased baking sheet in centre of oven.

Close oven door. Immediately reduce temperature to 400 degrees F. Check at 20 to 25 minutes.

 Continue baking until dark golden brown.

Remove from oven, let cool for a few minutes, then use a fork to remove centre of top and soft pastry underneath. (The part removed should look like a “lid” or a “hat”)

Cool on a wire rack for 10 to 15 minutes.

Heat margarine and olive oil in a heavy-bottom saucepan over moderately low heat.

Add shallots and garlic and sauté until soft, stirring occasionally.

Raise heat to moderate and add sliced mushrooms, stirring often, until mushrooms are just limp.

Reduce heat to moderately low, sprinkle flour over mushroom mixture, and cook, stirring continuously, for 4 minutes. Add the boiling water.

Add parsley, tarragon and lemon juice, and salt and pepper to taste.

 Bring barely to a boil, then simmer, stirring constantly, for 5 to 8 minutes, or until the sauce is thickened. Add more lemon juice to taste if needed, and stir to combine. Add the scallops and simmer for 2 minutes, or until scallops are almost cooked through. Add shrimp and capers, and simmer only just until shrimp are heated through.

Place two vol-au-vent shells on each of three warmed plates, and spoon scallop and shrimp mixture into shells generously, allowing sauce to spill over onto plates. Sprinkle with chopped parsley and top with “lids” from pastry shells before serving. Garnish with more fresh chopped parsley.

Serves 3

Per Serving: 868 Calories; 54g Fat (56.7% calories from fat); 37g Protein; 56g Carbohydrate; 2g Dietary Fiber; 140mg Cholesterol; 899mg Sodium. 

WHITE CLAM SAUCE FOR SPAGHETTI

1 Tbsp. olive oil or vegetable oil

2 sticks of celery, chopped very fine

1/2 cup minced red pepper

1/2 a  jalapeno minced finely

1/2 onion, chopped fine

minced garlic, to taste

1 tsp. chopped capers

2 tsp. oregano

1 tsp. basil

fresh parsley, 1/4 cup, chopped

juice of a whole lemon

one 10-ounce can of whole baby clams

Heat oil in skillet.

 Add garlic, jalapeno, oregano, basil and parsley.

Sauté gently for a minute.

 Add celery, onion, red peppers, and capers.

 Sauté until tender.

Drain clams, saving the liquid.

Add the liquid to the vegetables and simmer gently for 10 minutes.

Add clams and juice of a whole lemon.

Heat thoroughly.

Do not boil. It will make the clams  tough.

Serve over prepared spaghetti.

Serves 4.

Per Serving (excluding spaghetti): 96 Calories; 4g Fat (39.3% calories from fat); 9g Protein; 5g Carbohydrate; 1g Dietary Fiber; 24mg Cholesterol; 47mg Sodium. 

RED CLAM SAUCE FOR SPAGHETTI

1 Tbsp. olive oil

2 stalks celery, chopped fine

1/2 onion, chopped fine

minced garlic, to taste

2 tsp. oregano

1 tsp. basil

1/2 cup fresh parsley, chopped

dash of pepper

1 tsp. sugar

dash of crushed chilies (optional)

half of a 5 1/2 ounce can of tomato paste

half of a 28-ounce can of crushed tomatoes

3 1/2 cups water

one 10-ounce can whole baby clams

Heat oil in skillet.

Add oregano, parsley, basil and garlic.

Sauté for one minute.

Add vegetables.

Simmer until tender.

Add tomato paste.

Simmer until bubbly.

Add crushed tomatoes, sugar and water.

Simmer for a few minutes.

Drain the clams, saving the liquid.

Add the liquid to the tomato mixture.

Simmer until thickened, approximately 1 hour.

After 30 minutes, add crushed chilies and pepper to taste.

When sauce is thickened, add clams.

Simmer gently for 10 minutes to blend flavours.

Do not boil. It will make the clams tough.

Serve over prepared spaghetti.

Serves 6.

Per Serving (excluding spaghetti): 166 Calories; 5g Fat (25.1% calories from fat); 12g Protein; 21g Carbohydrate; 4g Dietary Fiber; 24mg Cholesterol; 371mg Sodium.

TARAMASALATA

The traditional Greek recipe uses carp roe (tarama), which can be found at European specialty food stores. You can use red lumpfish caviar when the carp was unavailable. The taste is the same, and usually the lumpfish comes in a smaller container, which is enough for one batch of taramasalata.

6 slices stale french bread, crusts removed

1 cup cold water

1/2 small onion

1 garlic clove

2 inch celery stick

1/2 cup tarama (carp roe) or lumpfish caviar

juice of 1 lemon

black pepper

3/4  cup olive oil

lemon slices

black or kalamata olives, pitted and halved or sliced

Soak bread in water for 5 minutes.

Squeeze dry.

Combine onion, garlic, and celery, cut into small pieces, in food processor.

Process on/off, on/off, until finely chopped.

Add tarama and bread.

Process until combined.

Blend in lemon juice and pepper.

With food processor running, drizzle oil through feed tube, as for a mayonnaise.

The more oil you add, the thicker the mixture will become.

Line serving bowl with lettuce.

Spoon in dip.

Surround it with lemon slices and scatter black olives on top.

Serve as a dip with pita bread or crackers.

Serves 6

Per Serving (excluding olive garnish): 1539 Calories; 44g Fat (26.1% calories from fat); 45g Protein; 237g Carbohydrate; 14g Dietary Fiber; 125mg Cholesterol; 3083mg Sodium.

FRIED SOLE FISH

2 fillets of sole per person

1 cup flour

2 tsp. garlic powder per 4 pieces of sole

3 Tbsp. margarine or oil    

Black pepper

Salt   

           

In a frying pan, melt margarine.  Sprinkle, generously, garlic powder on fish fillets, on both side of fillets, and place on a plate with flour.  After coating fillets with flour, add to frying pan.  Turn fillets to ensure both sides are brought to a golden brown and remove from frying pan.  Drain fried fillets on paper towels .  Serve with rice and mixed vegetables.

Serves 4.

Per Serving: 269 Calories; 10g Fat (33.5% calories from fat); 19g Protein; 25g Carbohydrate; 1g Dietary Fiber; 39mg Cholesterol; 167mg Sodium. 

BAKED SALMON FILLET

2 pounds salmon fillet, skin left on

Marinade:

2 Tbsp. drained bottled horseradish

2 Tbsp. Dijon-style mustard

2 Tbsp. soy sauce

1 tsp. minced garlic

2 Tbsp. brown sugar

juice of one lemon

3 Tbsp. dry white wine (or 1 1/2 tsp. white-wine vinegar and 1 1/2 teaspoons water)

1/8  teaspoon pepper, preferably white

Remove any obvious or coarse bones from the salmon, rinse the salmon, and pat it dry with paper towels. In a small bowl whisk together all the ingredients until the marinade is combined well. Put the salmon in a shallow dish just large enough to hold it, pour the marinade over it, and let the salmon marinate, covered and chilled, for 12-24  hours, turning 2 or 3 times. When ready to bake, scrape off most of the marinade, and cut the salmon into 4 pieces. Bake the salmon, skin side down, in a shallow greased baking dish in a preheated 350 degrees F. oven for 10 to 11 minutes, or until it is just cooked through and exudes a milky white liquid from its centre.

Serves 4 as a main course.

Per Serving: 310 Calories; 8g Fat (25.1% calories from fat); 46g Protein; 9g Carbohydrate; trace Dietary Fiber; 118mg Cholesterol; 776mg Sodium.

QUICK FISH TERIYAKI

1 pound fillet of cod, snapper, salmon, or other fish

2 Tbsp. vegetable oil

2 Tbsp. soy sauce

1 Tbsp. brown sugar

dash of garlic powder

1 Tbsp. white wine (optional)

Cut fish into serving portions. Put oil, soya sauce and sugar and wine into a cold frying pan. (not cast iron) Heat over medium heat until it bubbles, stirring occasionally, then put in the fish. Cook fillets 10 minutes per inch of thickness, turning once. Top with a squeeze of lemon juice and serve immediately.

Serves 3.

Per Serving: 106 Calories; 9g Fat (77.6% calories from fat); 1g Protein; 5g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 689mg Sodium

 

MATUSHKA BARBARA'S EGGLESS SALMON QUICHE  ©

Pie crust:

 2/3 cup plus 2 Tbsp. cold vegetable shortening

2 cups all-purpose flour

1 tsp. salt

4 to 5 Tbsp. cold water

For “Quiche.”

3 Tbsp. margarine

 1/2 cup finely chopped onion

4 Tbsp. chopped fresh parsley

1 Tbsp. chopped fresh cilantro (optional)

two 7.5-ounce tins salmon, drained, deboned, and deskinned

2 Tbsp. fresh lemon juice

pinch of salt

1/4  tsp. ground black pepper

1 cup liquid plain almond/rice milk

2 Tbsp. egg replacer powder

2/3  cup water

1 to 2 drops yellow food colouring  (Optional)

Make pastry:

Preheat oven to 425 degrees F.

Mix flour and salt and cut in shortening until it is the consistency of small peas. Sprinkle with water 1 tablespoon at a time, tossing with a fork until the flour mixture is moistened and pastry almost cleans side of bowl. Add an extra tablespoon or two of water if necessary to moisten dough.

Gather pastry into a ball, shape into a flattened round on a lightly floured surface. Using a floured rolling pin, roll pastry to generously fit a 10” pie shell. Fold pastry into quarters, unfold and ease into pie plate, pressing firmly against bottom and side. You will need to prebake this pie shell. Prick pastry all over with a fork and bake in the preheated 425 degree oven for 7 to 10 minutes only. Lower oven heat to 350 degrees F. and remove pie shell from oven. Cool. Make the “quiche”.

“Quiche”:

In a skillet over moderately low heat, sauté onions, parsley and optional cilantro in margarine until soft.

Flake salmon and place evenly over the bottom of pie shell. Sprinkle with some of the lemon juice. Spread onion mixture evenly over salmon. Combine liquid non dairy creamer, rest of the lemon juice, two drops of the yellow food colouring, egg replacer, water, salt, and pepper, and combine well, leaving no lumps. Pour evenly over the salmon. Bake in preheated 350 degrees F. oven for 50 minutes, or until firm. Serve hot with a salad on the side.

Serves 6

Per Serving: 519 Calories; 32g Fat (56.7% calories from fat); 21g Protein; 35g Carbohydrate; 2g Dietary Fiber; 50mg Cholesterol; 493mg Sodium.

BARBEQUED TERIYAKI SALMON

6 serving-sized pieces of salmon fillet with skin on

2 Tbsp. lemon juice

1 Tbsp. white wine

2 Tbsp. soy sauce,

1 tsp. Worcestershire sauce

2 Tbsp. melted margarine

6 Tbsp. brown sugar

2 large garlic cloves, minced

dash of black pepper

Wash and dry salmon pieces and arrange on a large platter, skin side down.

Mix together lemon juice, wine, teriyaki or soy sauce (adjust quantities to suit quantity of fish and personal taste), and melted margarine, and drizzle over salmon pieces, thoroughly covering each piece.

Mix together sugar, garlic and pepper, and sprinkle over fillets.

Allow salmon to marinate for at least 10 minutes.

 Leave the marinade on the salmon.

When the barbeque coals are hot, place salmon on grill, skin side down, laying thickest fillets over the hottest coals.

Baste with additional melted margarine if needed.

Do not turn the salmon.

Salmon is ready when it flakes easily with a fork and exudes a milky liquid.

This dish can be broiled in an oven, but watch the fish carefully, as it cooks in a very short time.

Serves 6

Per Serving: 288 Calories; 10g Fat (31.0% calories from fat); 34g Protein; 14g Carbohydrate; trace Dietary Fiber; 88mg Cholesterol; 511mg Sodium.

BAKED STUFFED SALMON

2 to 3 lb piece of whole filleted salmon (can substitute with filleted red snapper too)

juice of one lemon

4 Tbsp. oil

1 chopped small zucchini

1/2 cup chopped celery

1 cup green onions, chopped

1 chopped tomato

4 Tbsp. chopped parsley or cilantro

1/2 cup sliced brown mushrooms

2 minced garlic cloves

1/4 tsp. marjoram or basil

salt and pepper to taste

1-14 oz. can of diced tomatoes

Preheat oven to 425 F.  Mix all ingredients, except the canned tomatoes, and stuff  INSIDE the fish, and close the fish. Place in well oiled pan. Pour tomatoes over the top of the fish and bake, COVERED,

at 400 F. about 12 minutes per 1-inch length of fish. Uncover near the end of baking.

Serves 6

Per Serving: 373 Calories; 17g Fat (42.1% calories from fat); 47g Protein; 7g Carbohydrate; 2g Dietary Fiber; 118mg Cholesterol; 168mg Sodium.

HERBED FILLETED HALIBUT PIECES

4 fresh filleted halibut pieces about equal size (should not have a fishy smell-if it does, it is not fresh)

1 Tbsp. olive oil

1 crumbled bay leaf

1 Tbsp. chopped shallots

1 tsp. dried thyme

1 tsp. sea salt

1 tsp cracked black pepper

1 minced garlic clove

Combine the herbal mix together in a small bowl. Over medium heat in a frying pan (not cast iron) add the olive and heat. Put the fish pieces  into heated pan and fry gently for  two minutes uncovered . Now, pat the herbal mixture onto the top piece of each piece of fish. Cover the pan, and cook fish over medium heat for only 8 minutes. Check to see if a milky liquid exudes from fish, and it flakes easily. If  it does, it is ready to eat! 

Serves 4

Per Serving: 217 Calories; 7g Fat (31.6% calories from fat); 35g Protein; 0g Carbohydrate; 0g Dietary Fiber; 54mg Cholesterol; 562mg Sodium

COUNTRY FRIED FISH

2 lb. fresh cod

flour for dredging

1/2 cup olive oil

total of 3 blanched green and red or yellow peppers, cored, and cut into

strips

2 sliced onions

1/2 lb Roma tomatoes, cut into strips

salt and pepper to taste

chopped parsley or cilantro for garnish

Cut fish into 2 inch squares. Dry and dredge in flour. Heat 1/4 cup olive

oil, and fry the fish quickly until browned, but not cooked through.  Drain and set aside.

Add ¼ cup oil in pan, and fry the onions until golden brown. add the rest of the

ingredients, except the parsley. Cook on medium heat for 10-12 minutes.

Now add the fish and simmer until the fish flakes. Transfer immediately to a serving

dish and sprinkle the chopped parsley or cilantro to garnish.

Serves 4.

Per Serving: 538 Calories; 29g Fat (48.8% calories from fat); 44g Protein; 25g Carbohydrate; 4g Dietary Fiber; 98mg Cholesterol; 131mg Sodium. 

 

WHITE FISH IN TOMATO SAUCE

 1/2 medium onion, sliced

 1/2 medium green pepper, sliced

1 Tbsp. vegetable oil

1 can tomato soup (OR small can of diced tomatoes)

 1/4  cup water

2 tsp. lemon juice

 1/2  teaspoon dried thyme

dash pepper

1/2 cup fresh chopped parsley

1 pound white fish fillets

Preheat oven to 400 degrees F.

In saucepan, sauté onion and green pepper in oil over moderate heat until soft. Add tomato soup, water, lemon juice, thyme, parsley, pepper, and  simmer very gently for 10 minutes. Place fish fillets in shallow greased baking dish and pour tomato-vegetable mixture over fillets. Bake in preheated oven 20 minutes or until done. Goes well with steamed rice.

Serves 4

Per Serving: 167 Calories; 5g Fat (29.0% calories from fat); 22g Protein; 7g Carbohydrate; 1g Dietary Fiber; 54mg Cholesterol; 271mg Sodium.

 

MATUSHKA BARBARA’S ZESTY TUNA SPREAD  ©

A great sandwich filling! Substitute  the tuna with canned sockeye salmon, if you like a change!

one 6 1/2-ounce can water-packed tuna, chilled, drained, rinsed, and squeezed dry

2 heaping Tbsp. medium-hot and sweet spiced mustard

1 heaping tsp. dairy-free horseradish

juice of one lemon or lime

2 to 3 green onions, minced

1 Tbsp. minced fresh parsley

1 dill pickle minced, or 1 Tbsp. green relish.

Combine all ingredients and mix well.

Serve on crackers or in a sandwich.

Serves 4.

Per Servin: 75 Calories; 3g Fat (32.0% calories from fat); 11g Protein; 1g Carbohydrate; trace Dietary Fiber; 18mg Cholesterol; 322mg Sodium. 

Variation: To make a ‘paste’ to spread easily for lots of sandwiches, (if doubling the recipe) put all the ingredients into food processor and add one or two slices bread, 1 Tbsp. olive oil, and  1/8 tsp. seasoning salt.

 

TUNA CASSEROLE

3 1/2 cups cooked rice

1/4  cup margarine

1 onion, finely chopped

1/2 cup chopped parsley

3 Tbsp. flour

1 tsp. salt

dash of black pepper

1/2 tsp. mustard powder

1 tsp. Worcestershire sauce

one 14-ounce can cut asparagus or mushrooms, drained, reserving liquid

plain almond/rice milk

one 7 3/4 -ounce can tuna, drained and flaked

1/2 cup fine dry bread crumbs or crushed potato chips

2 Tbsp. margarine

Preheat oven to 400 degrees F.

In a 2- to 3-quart heavy-bottom saucepan over moderately low heat, sauté onion in  1/4  cup margarine until soft.

In small bowl blend flour, salt, pepper, mustard powder, parsley, and Worcestershire sauce, and add to onion mixture.

Cook, stirring constantly, for 3 to 4 minutes.

Measure reserved liquid from asparagus or mushrooms, to combine with enough non dairy liquid creamer to make 2 cups total of liquid.

Gradually stir liquid into flour mixture and cook over medium heat, stirring constantly, until thickened, about 5 minutes.

Add the drained salmon or tuna, stir well, and heat gently until fish is just heated through.

Grease a 1 1/2-quart casserole, put half the cooked rice in the bottom, patting into a layer, pour half of the fish mixture evenly over the rice, add the remaining rice in an even layer, and pour the remaining fish mixture evenly over the rice.

Sprinkle with bread crumbs or crushed potato chips, dot with margarine, and bake in preheated oven for 20 minutes.

Serves  6

Per Serving (excluding non-dairy creamer): 604 Calories; 14g Fat (21.4% calories from fat); 17g Protein; 100g Carbohydrate; 3g Dietary Fiber; 11mg Cholesterol; 595mg Sodium.

ABBESS AMVROSIA’S HALIBUT SOUP

½ cup grape seed or olive oil

1 cup onions, finely chopped

½ cup chopped celery

4 large yellow, red, or white potatoes, peeled and diced

4 large carrots, minced

1 clove garlic, minced

½  parsnip, minced

1/2 cup chopped red pepper

1/2 cup chopped green pepper

1 cup mushrooms, chopped

1 tsp. sea salt

2 Tbsp. ‘Herbs de Provence’  (or a combo of dried rosemary, marjoram, thyme, savory, basil, sage)

1/8 tsp. ground black pepper

7 cups boiling water

12 oz of boned fresh halibut, chopped into large cubes

Garnish: ½ cup fresh minced parsley/cilantro

Prepare all veggies.

In large pot, over medium heat, pour the oil, and the next 12 ingredients.

Stir, making sure nothing sticks to bottom of pot, sauté for 10 minutes.

Add the boiling water, and increase heat, continuing to stir, until soup is at a gentle boil.

Simmer covered, for 30 minutes.

Add the halibut cubes, and continue to simmer for a further 20 minutes, until done.

Remove soup from heat. Let stand 10 minutes, uncovered. Then stir in the fresh garnish, and enjoy.

Adjust water quantity and salt to taste.

Serves 10

Per Serving: 101 Calories; 1g Fat (8.5% calories from fat); 9g Protein; 14g Carbohydrate; 2g Dietary Fiber; 11mg Cholesterol; 220mg Sodium.