Jump for Choy! Fish Pack

Have you ever tried making a foil pack meal? It's a really neat way to cook your whole meal at once while getting a lot of flavor without adding calories. Here is Hungry Girl's fish pack recipe!


Jump for Choy! Fish Pack

PER SERVING (1/2 of recipe): 232 calories, 2g fat, 908mg sodium, 19g carbs, 3g fiber, 13g sugars, 35g protein -- PointsPlus® value 6*

Words cannot express how amazing this citrus-teriyaki, Asian-style meal is. Try it and see...

Ingredients:
16 oz. (about 4 heads) baby bok choy, ends removed, separated into leaves
1 medium zucchini, cut into 1/2-inch chunks
12 oz. raw cod (two 6-oz. fillets or four 3-oz. fillets)
1/8 tsp. salt, or more to taste
1/8 tsp. black pepper, or more to taste
2 tbsp. thick teriyaki marinade or sauce
2 tbsp. low-sugar or sugar-free orange marmalade

Directions:
Preheat oven to 375 degrees. Lay an extra-large piece of heavy-duty foil on an extra-large baking sheet, and spray with nonstick spray.

Lay bok choy leaves in the center of the foil, and evenly top with zucchini. Lay cod fillets in a single layer over the veggies and sprinkle with salt and pepper. Set aside.

In a small bowl, combine teriyaki marinade or sauce with orange marmalade. Mix thoroughly. Evenly spoon mixture over the cod and veggies.

Place another extra-large piece of foil evenly over the baking sheet. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Bake in the oven for 20 minutes, or until cod is fully cooked and veggies are tender.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.)

Serve cod and veggies with extra sauce from the foil pack. If you like, season to taste with additional salt and pepper. Eat up!

MAKES 2 SERVINGS

Teriyaki Salmon-Mango Wrap

Hungry Girl is my favorite...here's a recipe for a yummy Teriyaki Salmon Wrap...this is great for a quick dinner, or even a lunch on the go from last night's leftovers


Teriyaki Salmon-Mango Wrap

PER SERVING (entire recipe): 256 calories, 6g fat, 819mg sodium, 40g carbs, 16g fiber, 16g sugars, 24.5g protein -- PointsPlus® value 7*

Fruit, veggies, and fish rolled up into a handheld meal? What more could you want?!


Ingredients:
One 2.6-oz. pouch boneless skinless pink salmon, roughly flaked (about 1/3 cup)
1 tsp. thick teriyaki sauce/marinade
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1/2 cup chopped romaine lettuce
1/2 cup mango cut into thin strips
1/4 cup thinly sliced red onion
1/4 cup jicama cut into thin strips

Directions:
In a small bowl, combine salmon with teriyaki sauce and mix well. Set aside.

Place tortilla on a microwave-safe plate and microwave for 10 seconds, or until just warm.

Evenly place lettuce over the bottom half of the tortilla. Evenly top lettuce with salmon mixture, mango, onion, and jicama.

Carefully and tightly roll up tortilla over the filling from bottom to top. Secure with toothpicks, if needed.

Slice in half and enjoy! (Don't eat the toothpicks.)

MAKES 1 SERVING

HG Alternative! If you can't get your hands on the 80-calorie La Tortilla Factory tortilla called for in the recipe, just seek out the lowest-calorie medium-large flour tortilla you can find and adjust the calorie count accordingly. No problem!

Eating fish is a great way to get a healthy, filling protein fix with healthy fats and is a great alternative to eating meat. From Health.com, here is a recipe for Pan Grilled Salmon with Pineapple Salsa.

Pan-Grilled Salmon with Pineapple Salsa

Perfect for a summer night, this tropical salmon provides omega-3 fatty acids. Add fiber, which aids in digestion, with half a cup of whole-grain rice.

Yield & Time
serves 4 (serving size: 1 fillet and 1/3 cup salsa)

Ingredients
1 cup chopped fresh pineapple
2 tablespoons finely chopped red onion
2 tablespoons chopped cilantro
1 tablespoon rice vinegar
1/8 teaspoon ground red pepper
Cooking spray
4 (6-ounce) salmon fillets (about 1/2-inch thick)
1/2 teaspoon salt

Preparation

Combine first 5 ingredients (through pepper) in a bowl; set aside.

Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.

Nutritional Info
CALORIES 294 (41% from fat)
FAT 13.2g (sat 3.1g, mono 5.7g, poly 3.2g)
PROTEIN 36.4g
CARBOHYDRATE 5.6g
FIBER 0.6g
CHOLESTEROL 87mg
IRON 0.8mg
SODIUM 375mg
CALCIUM 26mg



Health, APRIL 2002

Chili-Lime Tilapia with Black Bean Corn Salsa

Here is another great fish recipe find. I found this one from Hippie Mom at Great Contradictions. It uses tilapia and fresh homemade salsa to create a zesty and flavorful, healthy meal.

Read more...

From Self's November 2008 feature of Eat Healthy All Week, here's a spin on fish and chips.

Oven-Baked Fish and Sweet Potato Fries

Serves 1

INGREDIENTS

• 4 slices cucumber
• 6 cherry or grape tomatoes, halved
• 2 medium romaine leaves, thinly sliced
• 2 slices zucchini
• Vegetable oil cooking spray
• 2 small sweet potatoes (about 1/2 lb)
• 1/4 teaspoon salt, divided
• 1/4 teaspoon paprika, divided
• 1 teaspoon reduced-fat Parmesan
• 1 egg white
• 1/2 cup whole-grain seasoned breadcrumbs
• 1 cod filet (6 oz), cut into 6 strips
• 1/2 teaspoon balsamic vinegar
• 2 tablespoons Carrot-Ginger Dressing or Roasted Garlic–Balsamic Vinaigrette

PREPARATION

1. Combine cucumber, tomatoes, romaine and zucchini in a bowl; set aside. Heat oven to 400°. Cover 2 large baking sheets with foil and coat both with cooking spray. Poke holes in sweet potatoes with a fork; microwave in a small microwave-safe dish until fragrant but still firm, 2 to 3 minutes. Trim ends of 1 potato and slice into 1/4-inch-thick fries. Transfer fries to 1 baking sheet; coat with cooking spray. Sprinkle with 1/8 tsp salt, 1/8 tsp paprika and cheese. Bake until golden and tender, 30 to 35 minutes. (Microwave remaining potato until very soft, 4 to 5 minutes. Set aside to cool completely. Wrap in plastic wrap and refrigerate for Saturday's Sweet Potato Soup.) Place egg white and breadcrumbs in 2 separate shallow bowls. Sprinkle fish with vinegar, remaining 1/8 tsp salt and remaining 1/8 tsp paprika. Dip fish into egg, then breadcrumbs, to coat. Place on second cookie sheet and coat top of fish with cooking spray. Bake until breadcrumbs are brown and fish flakes, 12 to 15 minutes. Top salad with dressing and serve with fish and fries.

THE SKINNY

503 calories per serving, 8.8 g fat (1.4 g saturated), 62.1 g carbs, 9.6 g fiber, 44 g protein

Ginger-Steamed Cod Fillets

Got this recipe from WeightWatchers. I love a good fish recipe!

Ginger Steamed Cod Fillets

3 pts/serving, makes 4 servings

Ingredients

• 2 medium scallions (minced)
• 1 Tbsp ginger root, fresh, minced, or to taste
• 2 tsp minced garlic
• 1 Tbsp soy sauce
• 1 Tbsp dry sherry, or nonalcoholic cooking wine
• 1 1/2 pounds uncooked cod

Directions

1. Place fish in a single layer in a glass baking dish
2. In a small bowl, combine scallions, ginger, garlic, soy sauce, and sherry
3. Pour over fish and marinate in refrigerator up to 2 hours
4. Fill a sauce pan with an inch of water
5. Set over high heat and bring to a boil
6. Place fish in a steamer basket; discard marinade
7. Set steamer basket in saucepan, making sure basket sits above water
8. Cover saucepan and steam until fish is completely cooked (it should easily flake when tested with a fork)-about 10 minutes
9. Divide into 4 pieces and serve

From Delish and Eating Well, here is a recipe for poached salmon with piccata sauce.

Poached Salmon with Creamy Piccata Sauce

From EatingWell.com

Easy poached salmon is sophisticated with a creamy caper-and-lemon sauce. Make it a meal: Serve with snow peas or roasted asparagus and a whole grain like quinoa or brown rice.

Ingredients

• 1 pound(s) center-cut salmon fillet, skinned (see Tips & Techniques) and cut into 4 portions
• 1 cup(s) dry white wine, divided
• 2 teaspoon(s) extra-virgin olive oil
• 1 large shallot, minced
• 2 tablespoon(s) Lemon juice
• 4 teaspoon(s) capers
• 1/4 cup(s) reduced-fat sour cream
• 1/4 teaspoon(s) salt
• 1 tablespoon(s) chopped fresh dill

Directions

1. Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover, and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.

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Tips & Techniques

To skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Fish and Chips

This recipe comes from Weight Watchers Beyond Chicken book.

Fish and Chips

Servings: 4
Preparation Time: 20 min
Cooking Time: 45 min
Level of Difficulty: Moderate

Ingredients

4 Sprays Olive Oil cooking spray
2 medium potatoes, peeled and cut into 8 wedges each
1/4 tsp table salt or more to taste (enough for potatoes and fish)
1/4 tsp ground black pepper or more to taste (enough for potatoes and fish)
1/4 cup fat free milk
1 Tbsp Dijon mustar
1/2 cup seasoned dried bread crumbs
1/4 cup all purpose flour
20 oz uncooked cod (four 5 oz fillets)
4 Tbsp red wine vinegar

Directions

Preheat oven to 400 F. Coat 2 large baking sheets with cooking spray. Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes. Whisk milk and mustard together in a shallow dish. Place bread crumbs in another shallow dish and put flour in a third shallow dish. Season both sides of fish with salt and pepper. Place fish in flour and turn to coat Place fish in milk mixture and turn to coat. Place fish in bread crumbs and turn to coat. Transfer fish to second prepared baking sheet and lightly coat with cooking spray. Bake until fish flakes easily with a fork; about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side.

Buttermilk Pecan Fish Fillets

Looking for some different fish recipes? check out this one for Buttermilk Pecan Fish Fillets from Dr. Oz in his collection of recipes

The Kitchen Diva's Buttermilk Pecan Fish Fillets

Ingredients

Serves 6 to 8

6 to 8 (6-oz) tilapia fish filets (cod or catfish fillets also work well)

1 cup buttermilk (you can make a substitute by combining 1 tbsp of lemon juice or vinegar with 1 cup of milk. Stir and set aside for 5 minutes before proceeding with the rest of the recipe.)

1 large egg, slightly beaten

1 tbsp poultry seasoning, divided

1 tsp salt, divided

1 tsp ground black pepper, divided

1/2 tbsp hot sauce

1 1/2 cups breadcrumbs or finely crushed cornflakes

1 cup ground pecans

1 tbsp paprika

1/4 tsp cayenne pepper

3 tbsp vegetable oil

Directions

Using a medium-sized bowl, combine the buttermilk with the egg, 1/2 tbsp of the poultry seasoning, and 1/2 tsp of the salt and the pepper and the hot sauce and mix well. Set the bowl aside.

In another bowl combine the breadcrumbs or cornflakes, the ground pecans, the paprika, the remaining poultry seasoning, salt, and pepper and the cayenne pepper. Mix well. Dip the fish fillets in the buttermilk mixture, then into the seasoned crumb mixture.

Place the 2 tbsp of the oil in a large, non-stick pan and place it over medium-high heat. Brown the fillets in batches, 2 to 3 at a time, do not crowd the pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat the procedure with the remaining oil and fillets. Serve immediately.

COPYRIGHT 2010 (c) ANGELA SHELF MEDEARIS, THE KITCHEN DIVA!

Sweet Soy Salmon

I found this recipe on Delish who credits Eating Well. Mixing your meals up and having fish instead of chicken can be fun and keep your body guessing. Salmon also is full of omega 3's and protein...definitely does the body good.

Honey-Soy Broiled Salmon

One sweet, tangy and salty mixture does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a Meal: Serve with brown rice and sauteed red peppers and zucchini slices.

Serves: 4

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Total Time: 40 min

Prep Time: 30 min

Cook Time: 10 min

Ingredients

• 1 scallion, minced
• 2 tablespoon(s) reduced-sodium soy sauce
• 1 tablespoon(s) rice vinegar
• 1 tablespoon(s) honey
• 1 teaspoon(s) minced fresh ginger
• 1 pound(s) center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
• 1 teaspoon(s) toasted sesame seeds, (see Tip)

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Directions

1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Nutritional Information
(per serving)

Calories	234
Total Fat	13g
Saturated Fat	3g
Cholesterol	67mg
Sodium	335mg
Total Carbohydrate	6g
Dietary Fiber	--
Sugars	--
Protein	23g
Calcium	0

Tilapia with a real kick

Eating the same old chicken for dinner gets really boring really quickly. Mixing in fish as the main protein of a meal might be just what you need to get out of a food rut. If you're a fan of fish and spice, you will probably like this recipe. I found it on Dr. Oz's site and it looked too good to pass up.

Nathan’s Spicy Tilapia Recipe

Ingredients

Extra Virgin Olive Oil

One or Two Frozen Tilapia Filets
Garlic Powder
Paprika
Ground Cayenne Pepper
Ground Black Pepper
Hot Sauce
Sliced Almonds
Apple Juice
Spinach
Lemon Slice

Directions
Thaw the filets in warm water and strain. Wash spinach and drain (or spin it out.) Warm a nonstick skillet over medium heat. Add olive oil and fish. Lightly dust the fish with garlic powder, paprika, cayenne pepper, and black pepper. Add a few dashes of the hot sauce to both fish and pan.

When the fish is cooked on one side (half way through the filet), flip it, add sliced almonds, and dust very lightly with powdered/ground spices again. Add enough apple juice to the pan (not fish) to get it simmering and reduce.

When fish is cooked though (flakey with fork), add it to a bed of fresh spinach and pour sauce over fish.