><> FISH <><

[bmf2]

Tuna Fish Curry

Prep: 10 min, Cook: 5 min.

1 cup water
1 cup instant rice
2 tsp. olive oil
1 apple, peeled and chopped
2 tsp. curry powder
1 cup tomato sauce
2 Tbs. apple juice
1/2 lb. white tuna in water, drained

Bring water to a boil in a saucepan over high heat. Stir in rice, cover pan and remove from heat. Let stand 5 minutes. Fluff with a fork. Cover and keep warm. Heat oil in a wok over medium high heat. Reduce heat to medium and stir fry apple 1-2 minutes. Stir in curry powder. Pour in tomato sauce and bring to a boil. Add juice and tuna. Stir until heated throughout. Serve over rice.Enjoy!

[bmf2]

Tuna Patties (Quick and Easy!)

In a bowl, mix:
1 can drained tuna
1 egg (whole or white)
add:
1-2 Tablespoons mustard (or any other condiment you like)
salt and pepper
mix well -
Spoon out in tablespoon size portions into a skillet (sprayed with Pam) fry on warm/med turning when bottom is solid turn a couple times until inside is dry. Makes 6 patties. Enjoy!!

A few little twists you can also try!
add an ounce or two of shredded fat free cheese and a dash of hot sauce to the mixture...YUM!

add minced onions and/or green peppers

or try adding 1-2 tablespoons BBQ sauce

Nutritional value - Protein= 38 - Cal= 225 - Fat= 6 - Carbs= 1

This recipe is DELICIOUS!! Hope you’ll give it a try….

	protein

[bmf2]

Just Quick Tuna ><> ><> ><>


Place one can of tuna (drained) on a sheet of tin foil.
Cover it in parmesan cheese (its low in fat).
Wrap the tuna up in the foil and bake it in the oven for about 10 minutes at 400 or till cheese melts into tuna.
You can also put this in a bowl and microwave it until cheese has melted.

[bmf2]

Blackened Salmon Fillets (Cajun-style)

4 salmon fillets
2 tablespoons ground paprika
1 tablespoon ground cayenne pepper
1 tablespoon onion powder
2 teaspoons salt
1/2 teaspoon ground white pepper
1/2 teaspoon ground black pepper
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 cup unsalted butter, melted

Directions
1. In a small bowl, mix paprika, cayenne pepper, onion powder, salt, white pepper, black pepper, thyme, basil and oregano.
2. Brush salmon fillets on both sides with 1/4 cup butter, and sprinkle evenly with the cayenne pepper mixture. Drizzle one side of each fillet with 1/2 remaining butter.
3. In a large, heavy skillet over high heat, cook salmon, butter side down, until blackened, 2 to 5 minutes. Turn fillets, drizzle with remaining butter, and continue cooking until blackened and fish is easily flaked with a fork.

[bmf2]

>:< Charbroiled Salmon >:<


1 cup soy sauce (low Sodium)
2 tablespoons red wine
1/2 teaspoon ground ginger
1/2 teaspoon ground black pepper
2 pounds salmon steaks
4 slices lemon, for garnish


Directions:
1. Combine soy sauce, red wine, ginger, and black pepper in a large, resealable plastic bag. Seal, and shake vigorously to mix ingredients. Add salmon steaks, squeeze out excess air, and seal.
2. Refrigerate, turning frequently to keep all sides in contact with the liquid, for no less than 2 hours.
3. Preheat an outdoor grill for medium high heat.
4. Cook on a hot grill for about 5 minutes per side, basting freely with extra marinade. Serve with lemon slices

[Budlite74]

where is the cod?? great post btw!