Broiled FIsh Steaks

10 mins

• 2 8-oz. cuts swordfish, halibut, salmon, shark, yellowtail or any thick fish steak
• 2 Tbsp. butter, melted or olive oil
• Dash of Tabasco or cayenne pepper
• 1/4 tsp. sea salt, seasoned salt or salt-free seasoning
• Fresh ground black pepper
• 1 tsp. fresh lemon juice

Preheat broiler. Wash fish steaks and pat dry. Combine all other ingredients in a small bowl. Brush both sides of fish with sauce so fish will not stick and place in broiler, 4 inches from flame. Brush steaks frequently with sauce. Broil 3-4 minutes on each side. Be sure not to overcook fish steaks. They should be soft and moist.

Serves 2

Recipe via Fit For Life

Tuna Noodle Casserole

3 cans of tuna ( or chopped Salmon if you prefer)
1 bag of cheese ( I like to use the low fat with 2% milk since this is kinda bad for you)
1 box of Rotini noodles ( I also use whole wheat)
A hearty amount of mayo
Small amount of milk at your discretion
1 small bag of Lay's Potato Chips
Butter on top

Cook noodles.
Put in cassorole dish
Add about 2/3 of the bag of cheese and tuna or Salmon
Add hearty amount of Mayo. Mom said do NOT use light mayo.
Make Moist with mixture of mayo and Milk
MIX WELL.
Sprinkle Remainder of Cheese on top
Put parts of butter on top .
After crushing chips in their bag, sprinkle on top.
Cook at 350 till heated through....On my oven it took about 30 mins....I also like to turn it to broil at the end to kinda make it crispy

Recipe via Jenny Nickless

Fried Fish Fingers

• 1lb catfish fillets (or other white fish)
• Corn Meal (roughly 1 cup)
• Seasonings (salt, pepper, garlic salt)

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Heat oil in skillet or fryer. If using fryer heat oil to around 375°
Rinse fillets and pat dry. Cut into strips (fingers) as shown.
Place Cornmeal and seasonings in bowl. I use about 1 cup corn meal, 1 tbsp salt and a tsp garlic salt. Everybody has their favorite seasonings, make it your own.
Roll fish fingers in corn meal mix until covered well.
Drop into hot oil.
Cook about 2 minutes on each side or until golden brown.
Serve with lemon, tartar sauce, ketchup, whatever floats your boat!

Recipe via afewshortcuts.com

Poached Salmon Steaks with Yogurt-Dill Sauce

Prep: 5 mins
Cook: 12 mins
Serves: 4

• 2 cups low-sodium chicken broth
• 1 onion, sliced
• 1 celery rib, sliced
• 1 cup plain low-fat yogurt
• 1 Tbsp. lemon juice
• 1/4 cup chopped fresh dill
• Salt and pepper
• 4 salmon steaks, 1 inch thick (about 6 oz. each)

1.) In a saucepan, combine chicken broth, onion and celery. Bring to a boil and cook about 2 minutes.

2.) While broth is boiling blend yogurt, lemon juice and dill in a small bowl. Season with salt and pepper and set aside.

3.) Season salmon on both sides with salt and pepper. Add to skillet with broth mixture; cover and reduce heat to a simmer. Poach until fish just starts to flake when prodded with a fork, 8 to 10 minutes.

4.) Lift salmon out of broth with tongs or a slotted spoon and serve warm with a generous dollop of dill sauce.

Per serving: 258 Cal., 6g Fat (1g Sat.), 92mg Chol., 1g Fiber, 39g Pro., 10g Carb., 729mg Sod.

Recipe via All You Magazine

Lemon-Garlic Broiled Flounder with Spinach

Prep: 5 mins
Cook: 21 mins
Serves: 4

• 1/4 cup olive oil
• 2 Tbsp. lemon juice
• 2 cloves garlic, minced
• Salt and pepper
• 1 small onion, chopped
• 2 10-oz., packages frozen spinach
• 4 flounder fillets (about 6 oz. each. each)
• Zest of 1/2 lemon, optional

1.) Preheat broiler to high, line a broiling pan with foil and set rack to 2 inches from heat. In a small bowl, combine 3 Tbsp. olive oil, lemon juice and garlic; season with salt and pepper.

2.) Warm remaining oil ina skillet over medium-high heat. Saute onion until softened, 3 minutes. Add frozen spinach, cover and cook until thawed, about 8 minutes. Uncover, season with salt and pepper and drizzle with 1/2 of flavored olive oil. Cook for 4 minutes to simmer off excess liquid. Remove from heat, cover and keep warm.

3.) Lightly mist foil-lined broiling pan with cooking spray. Arrange flounder fillets on top and season with salt and pepper. Drizzle remaining flavored oil over fish and broil, undisturbed, undil opaque and lightly browned, about 6 minutes.

4.) Divide spinach among 4 plates. Place fish on spinach bed and serve hot, topped with lemon zest, if desired.

Per serving: 315 Cal., 17g Fat (2g Sat.), 96mg Chol., 6g Fiber, 35g Pro., 10g Carb., 927mg Sod.

Recipe via All You Magazine

Bacon-Wrapped Salmon

Prep: 10 mins
Cook: 15 mins
Serves: 4

• 4 salmon fillets (about 6 oz. each), skin removed
• salt and pepper
• 4 slices bacon (about 4 oz. total)
• 2 Tbsp. olive oil
• 4 cups loosely packed arugula
• 2 tsp. lemon juice

1.) Preheat oven to 400 degrees F. Season salmon with salt and pepper. Wrap each fillet with a slice of bacon; secure with a toothpick. Place a large skillet over high heat until very hot, add 1 Tbsp. oil and heat until just smoking. Add salmon; cook until bacon is crisp, about 3 minutes. Carefully turn salmon over and cook 2 minutes longer. Transfer skillet to oven and roast salmon, 2 minutes for medium or 4 for well done.

2.) Toss arugula with juice and 1 Tbsp. oil; season with salt and pepper. Divide among 4 plates. Remove toothpicks from salmon, leaving bacon in place. Place salmon on top of arugula. Serve immediately.

Per serving: 423 Cal., 29g Fat (5g Sat.), 134mg Chol., 0g Fiber, 39g Pro., 1g Carb, 694mg Sod.

Recipe via All You Magazine