Fish Tacos with Guacamole

Prep & cook time: 35 minutes

per serving: 547 calories; 35 grams protein; 32 grams total fat; 14 grams fiber; 7 grams saturated fat; 35 grams carbohydrates; 55 mgs cholesterol; 340 mgs sodium

2 halibut fillets (6 ounces each, can sub tilapia)
1/2 teaspoon olive oil
coarse salt and freshly ground pepper, to taste
2 tablespoons lime juice
1 avocado , pitted and flseh removed
1/4 jalapeño pepper , seeded and minced
1 tablespoon lemon juice
1/2 cup plain yogurt
1/2 teaspoon coarse salt
1 plum tomato , seeded and chopped
1 green onion , thinly sliced on an angle
1/4 head Romaine lettuce, shredded
1/4 cup pepper jack cheese, shredded
2 8-inch flour tortillas
Preheat oven to 300 degrees. Preheat a grill pan or large skillet
over medium-high heat.
[1] Drizzle fish with olive oil and season with salt and pepper. Wrap tortillas in foil and warm in oven.
[2] Grill fish until opaque, 4-5 minutes per side. Squeeze lime juice over fish and remove from grill pan. Flake with fork into large chunks.
[3] While fish is cooking, in a blender or food processor combine avocado, jalapeno, lemon juice, yogurt and salt and process until smooth. Transfer to a bowl and stir in chopped tomatoes and green onions.
[4] Fill tortillas with flaked fish and top with guacamole, shredded lettuce and cheese.

Mediterranean Tilapia

* 4 tilapia fillets (about 1 to 1 ½ lbs.)
* ½ teaspoon salt, divided
* ¼ teaspoon pepper, divided
* 1 teaspoon dried oregano, divided
* 1 tablespoon olive oil
* 1 tablespoon bottled minced garlic
* ¼ cup frozen chopped onions
* 1 (14-ounce) can quartered artichoke hearts, drained
* 1 (14 ½ -ounce) can diced tomatoes, drained
* ¼ cup white wine


Sprinkle both sides of the tilapia fillets with salt, pepper, and half of the oregano. In a large nonstick skillet with a lid over medium-high heat, heat the oil.

Add the garlic and onions and cook for about 3 minutes, until the onions begin to soften.

Add fish fillets and top each fillet with the artichoke hearts, tomatoes, wine and remaining oregano.

Cover and cook 8 to 10 minutes, until the fish flakes easily with a fork.

Fish Chowder (serves 4)

INGREDIENTS
1 tablespoon butter
1 cup chopped onion
2 fresh mushrooms, sliced
1/2 stalk celery, chopped
2 cups chicken stock
2 cups diced potatoes
1 pound cod, diced into 1/2 inch cubes
salt to taste
ground black pepper to taste
1/2 cup clam juice
1/4 cup all-purpose flour
1 (12 fluid ounce) can evaporated milk

DIRECTIONS
1. In a large stockpot, melt 2 tablespoons butter over medium heat. Saute onions, mushrooms and celery in butter until tender.
2. Add chicken stock and potatoes; simmer for 10 minutes.
3. Add fish, and simmer another 10 minutes.
4. Season to taste with Old Bay seasoning, salt and pepper. Mix together clam juice and flour until smooth; stir into soup. Remove from heat, and stir in evaporated milk.
Serve with crusty bread.

Cheesy Fish Fillets with Spinach

From allrecipes.com

PREP TIME 20 Min; COOK TIME 25 Min; READY IN 45 Min; SERVINGS 4

* 2 tablespoons butter
* 2 tablespoons flour
* 1 teaspoon instant chicken bouillon
* 1 dash nutmeg (I used cinnamon; still good)
* dash cayenne pepper
* 1 dash white pepper
* 1 cup milk
* 2/3 cup shredded Swiss or Cheddar cheese
* 1 (10 ounce) package frozen chopped spinach, thawed, well drained (I used fresh, and just sauteed it with some onions first to wilt)
* 1 tablespoon lemon juice
* 1 pound fish fillets (I used red tilapia), cut into serving pieces
* 1/2 teaspoon salt
* 2 tablespoons grated Parmesan cheese
* Paprika

DIRECTIONS

1. Heat butter over low heat until melted. Stir in flour, bouillon, nutmeg, red pepper and white pepper; cook over low heat, stirring constantly, until mixture is smooth and bubbly. Stir in milk; heat to boiling and cook, stirring constantly, for 1 minute. Add cheese and cook, stirring constantly, just until cheese melts. Set aside. Place spinach in ungreased 12-in. x 7-1/2-in. baking dish or 8-in. square baking dish. Sprinkle with the lemon juice. Arrange fish on spinach; sprinkle with salt. Spread sauce over fish and spinach. Bake, uncovered, at 350 degrees F until fish flakes easily with a fork, about 20 minutes. Sprinkle with the Parmesan cheese and paprika; return to oven for 5 minutes.

Diabetic Exchanges: One serving equals 4 protein, 2 vegetable, 1 fat; also; 307 calories, 860 mg sodium, 108 mg cholesterol, 10 gm carbohydrate, 31 gm protein, 16 gm fat.

I was kind of leery about this. I thought that the cheese sauce would be way to heavy and cloying, but its not. It's quite good. And the nutmeg (or in my case cinnamon) gives it a really nice flavour. But just use a dash...
I had a lot of liquid that was released in the cooking, so I probably could have thrown some raw rice in there with the spinach as the base, and that would have cooked up beautifully. Maybe next time, that's what I'll do.

Chunky Cod Stir-Fry

INGREDIENTS

• 2 teaspoons cornstarch
• 1/3 cup chicken broth
• 2 tablespoons sherry or additional chicken broth
• 2 tablespoons reduced-sodium soy sauce
• 1/8 teaspoon crushed red pepper flakes
• 1 garlic clove, minced
• 1 tablespoon canola oil
• 1 (16 ounce) package frozen Oriental mixed vegetables, thawed
• 1 small sweet red pepper, julienned
• 1 pound cod fillets, cut into 1 inch cubes
• 1/4 cup chopped peanuts
• 4 cups hot cooked rice

DIRECTIONS

1. In a bowl, combine the first five ingredients until blended; set aside. In a nonstick skillet or wok, stir-fry garlic in oil for 30 seconds. Add mixed vegetables; stir-fry for 2 minutes. Add red pepper; stir-fry for 2 minutes or until crisp-tender. Remove and keep warm. Add half of the cod to skillet; gently stir-fry for 3-5 minutes or until fish flakes easily with a fork. Remove and keep warm. Repeat with remaining cod.
2. Stir reserved broth mixture and add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Return vegetables and fish to the pan. Add peanuts. Gently stir to coat. Cover and cook for 1 minute or until heated through. Serve over rice.

Nutritional Analysis: One serving (1-1/2 cups fish mixture with 1 cup rice) equals 484 calories, 12 g fat (2 g saturated fat), 49 mg cholesterol, 1,117 mg sodium, 62 g carbohydrate, 3 g fiber, 29 g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1 vegetable, 1 fat.