2 Heart Disease

 

 

Healthy Recipes

 Fish Main Dish Recipes

 

 

BAKED COD WITH CHEESE
4 Servings, about 3 ounces each
Cod fillets, fresh or frozen 1 pound
Cheddar cheese, shredded 4 tablespoons

PREPARATION TIME: 7 MINUTES
 

COOKING TIME: 15 MINUTES

  1. Thaw cod according to package directions.

2. Prepare cod according to package directions.

3. After cod is fully cooked, sprinkle cheese on cod. Return cod to oven to melt cheese, about 3 to 5 minutes.

PER SERVING:
Calories 155
Total fat 5 grams
Saturated fat 3 grams
Cholesterol 65 milligrams
Sodium 160 milligrams
BAKED SPICY FISH
4 Servings, about 3 ounces each
Cod fillets, fresh or frozen 1 pound
Paprika 1/4 tablespoon
Garlic powder 1/4 teaspoon
Onion powder 1/4 teaspoon
Pepper 1/8 teaspoon
Ground oregano 1/8 teaspoon
Ground thyme 1/8 teaspoon
Lemon juice 1 tablespoon
Margarine, melted 1-1/2 tablespoons


PREPARATION TIME: 15 MINUTES


COOKING TIME: 25 MINUTES

  1. Thaw frozen fish according to package directions.

2. Preheat oven to 350 F.

3. Separate fish into four fillets or pieces. Place fish in ungreased 13 by 9 by 2 inch baking pan.

4. Combine paprika, garlic and onion powder, pepper, oregano, and thyme in small bowl. Sprinkle seasoning mixture and lemon juice evenly over fish. Drizzle margarine evenly over fish.

5. Bake until fish flakes easily with a fork, about 20 to 25 minutes.

PER SERVING:
Calories 140
Total fat 5 grams
Saturated fat 1 grams
Cholesterol 51 milligrams
Sodium 123milligrams
SPANISH BAKED FISH
4 Servings, about 3 ounces each
Perch fillets, fresh or frozen 1 pound
Tomato sauce 1 cup
Onions, sliced 1/2 cup
Garlic powder 1/2 teaspoon
Chili powder 2 teaspoons
Dried oregano flakes 1 teaspoon
Ground cumin 1/8 teaspoon
 

PREPARATION TIME: 15 MINUTES
 

COOKING TIME: 10 TO 20 MINUTES

  1. Thaw frozen fish according to package directions.

2. Preheat oven to 350 F.

3. Separate fish into four fillets or pieces. Place fish in ungreased 13 by 9 by 2 inch baking pan.

4. Combine paprika, garlic and onion powder, pepper, oregano, and thyme in small bowl. Sprinkle seasoning mixture and lemon juice evenly over fish. Drizzle margarine evenly over fish.

5. Bake until fish flakes easily with a fork, about 20 to 25 minutes.

PER SERVING:
Calories 135
Total fat 1 gram
Saturated fat Trace
Cholesterol 104 milligrams
Sodium 448 milligrams
TUNA MACARONI SALAD
4 Servings, about 1-1/2 cups each
Elbow macaroni, uncooked 1 cup
Canned tuna, water-pack, drained 2 6-ounce cans
Eggs, hard cooked, finely diced 4
Celery, chopped 1/4 cup
Carrots grated 3/4 cup
Salad dressing, mayonnaise-type 1/2 cup
Onion, minced 2 tablespoons
Pepper 1/4 teaspoon

PREPARATION TIME: 15 MINUTES
 

COOKING TIME: 8 TO 10 MINUTES

  1. Place water in large saucepan and bring to boil. Add macaroni and cook until tender, about 6 to 8 minutes. Drain.

2. Combine macaroni, tuna, eggs, celery, and carrots in a large bowl.

3. Stir together salad dressing, onion, and pepper. Spoon dressing over salad; toss until evenly combined.

4. Chill until ready to serve.

PER SERVING:
Calories 520
Total fat 30 grams
Saturated fat 5 grams
Cholesterol 237 milligrams
Sodium 509 milligrams
TUNA PASTA SALAD
4 Servings, about 1-1/2 cups each
Macaroni, uncooked 2 cups
Tuna, canned, water-pack, 2 6-1/2 ounce cans
Zucchini, chopped 1/2 cup
Carrots sliced 1/4 cup
Onion, diced 1/3 cups
Salad dressing, mayonnaise-type 1/4 cup

PREPARATION TIME: 25 MINUTES
 

COOKING TIME: 8 MINUTES

  1. Cook macaroni according to package directions. Drain.

2. Drain tuna.

3. Wash vegetables. Chop zucchini ; slice carrots into thin slices; dice onions.

4. Mix macaroni, tuna, and vegetables together in mixing bowl. Stir in salad dressing.

5. Chill until ready to serve.

PER SERVING:
Calories 405
Total fat 13 grams
Saturated fat 2 grams
Cholesterol 25 milligrams
Sodium 360 milligrams
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