INGREDIENTS

   *1 can (12 ounces) white tuna packed in water, drained and finely flaked
   *3/4 cup seasoned bread crumbs
   *1/4 cup minced green onion
   *2 tbsp. chopped drained pimentos
   *1 egg
   *1/2 cup skim milk
   *1/2 tsp. grated lemon peel
   *2 tbsp. margarine

   Lemon Dill Sauce:
   *1/4 cup nonfat chicken broth
   *1 tbsp. lemon juice
   *1/4 tsp. dried dill weed

DIRECTIONS

• Use a large bowl to blend tuna with bread crumbs, green onion, pimentos, egg, milk and lemon peel. Flour the hands lightly and shape the mixture into 8 pieces of patties.
• Melt margarine in a large non-stick skillet. Cook the patties for about 3 minutes for each side or until evenly golden brown in color.
• To prepare the sauce, start heating broth, lemon juice and dill in a small saucepan. Once warm, spoon the sauce over the tuna cakes and serve.

INGREDIENTS

   *6 Alaska pollock, cod, or sole fillets (4 to 6 oz. each), fresh, thawed or frozen
   *4 teaspoons olive, canola, peanut or grapeseed oil, divided
   *1 white onion, chopped
   *3 cloves garlic, minced
   *1 teaspoon ground cumin
   *1 can (15 oz.) black beans, rinsed and drained
   *1 can (14 oz.) diced tomatoes
   *1 can (4 oz.) mild diced green chiles
   *2 Tablespoons fresh lime juice
   *Salt and pepper, to taste

DIRECTIONS

• Run the frozen Alaska Pollock fillets under cold water to rinse off the ice glaze, if any. Use paper towel to pat them dry. Over moderate-high heat, place a heavy non-stick skillet. Baste the fillets evenly with 2 teaspoon of oil. Cook the fillets in heated skillet for about 3 minutes until brown. Shake the pan from time to time to prevent it from burning.
• Turn the fillets and cover pan well. Lower heat to moderate heat and cook for another 5 minutes. Cook until the fish becomes opaque. Take it off the skillet and let it stay warm.
• Cook onion and garlic in the same skillet and set heat over moderate settings. Cook for about 5 minutes or until soft. Mix in the cumin for about a minute. Add the beans, tomatoes and chiles. Cover the skillet and let it cook for about 10 minutes at low heat. Mix in the lime juice and add salt and pepper to taste.
• Top the black bean compote over the seafood fillets.

INGREDIENTS

   *1 cup clam juice
   *1/4 cup dry white wine
   *2/3 cup slivered fresh basil
   *2/3 cup sun-dried tomatoes in oil, sliced
   *Salt and pepper, to taste
   *4 Alaska Sole fillets (4 to 6 oz. each), fresh, thawed, or frozen
   *1 Tablespoon butter
   *1 Tablespoon olive, canola, peanut or grapeseed oil
   *Lemon wedges, if desired

DIRECTIONS

• In a large non-stick pan, bring the clam juice and wine to a boil. Mix in the basil and tomatoes, letting it cook slightly. Add salt and pepper for seasoning. Remove from heat and keep warm.
• Use cold water to rinse off any ice glaze from the frozen Alaska Sole fillets. Use paper towel to pat them dry. In a heavy non-stick skillet, heat butter and oil over moderate-high heat. Add in the sole fillets, cooking for about 3 minutes or until browned.
• Turn the fillets and add salt and pepper for seasoning. Put the cover on and lower heat to moderate heat. Cook for about 3 minutes or just until the fish becomes opaque.

INGREDIENTS

   *6 Alaska pollock, cod, or sole fillets (4 to 6 oz. each), fresh, thawed or frozen
   *4 teaspoons olive, canola, peanut or grapeseed oil, divided
   *1 white onion, chopped
   *3 cloves garlic, minced
   *1 teaspoon ground cumin
   *1 can (15 oz.) black beans, rinsed and drained
   *1 can (14 oz.) diced tomatoes
   *1 can (4 oz.) mild diced green chiles
   *2 Tablespoons fresh lime juice
   *Salt and pepper, to taste

DIRECTIONS

• Use cold water to rinse off all ice glaze from the frozen Alaska Pollock fillets. Pat it dry using paper towel.
• Over moderate-high heat, place a heavy non-stick skillet. Brush the fillets evenly with 2 teaspoons of oil. Set the fillets over the skillet and cook for about 3 minutes uncovered until browned. Shake the pan from time to time to prevent the fish from burning.
• Flip the fillets and cook covered to a reduced moderate heat. Cook for about 5 more minutes or until the fish is evenly opaque. Take it out of the skillet and maintain warm.
• Use the same skillet to saute the onion and garlic, adding in the rest of the oil at moderate heat for about 5 minutes or until soft. Mix in the cumin and cook for a minute. 
• Add the beans, tomatoes and chiles. Cook covered over low heat for about 10 minutes. Mix in the lime juice and add salt and pepper to taste.
• Top the black bean compote with seafood fillets and serve.

“Just in minutes you’ll have a salmon flavor barbecued.  It’s a complete meal when served with red potatoes and broccoli!”

INGREDIENTS

1 4-ounce salmon filet
2 tablespoons barbecue sauce
garlic powder and cayenne pepper to taste

Side vegetables:
   3 small red potatoes (6 ounces or the size of golf balls)
   1 cup brocolli

• Preheat oven to 400 degrees.
• Spray a baking dish or sheet with non-stick cooking spray.
• Brush bbq sauce over the salmon and season with garlic powder and cayenne pepper to taste.
• Bake for 12 minutes or until it flakes easily with a fork.
• To prepare the veggies:
• Wash the potatoes and prick with a knife.
• Microwave on high for 2-3 minutes or until soft.
• Steam or boil broccoli until tender.

“Steamed fish are easily diagnosed for its tender and tasty recipe!”

INGREDIENTS 

4 frozen white fish fillets such as cod or orange roughy (total of 16-20 oz.)
16 ounces frozen mixed vegetables of choice
1 small diced onion
3 garlic cloves, chopped
1 teaspoon lemon juice or fresh lemon sliced thin
1 Tablespoon parsley flakes dried or fresh chopped
1 teaspoon dill
4 10×12 -inch tin foil squares

• Preheat oven to 450 degrees.
• Separate and place fish fillets in center of each tin foil square.
• Combine frozen vegetables, diced onion and garlic in a bowl and mix.
• Spoon vegetables around fillets.
• Sprinkle with lemon juice (or top with lemon slice) and add parsley and dill on top.
• Fold ends of tin foil together to form leak-proof seal.
• Bake for 10 minutes or until fish flakes easily with a fork.
• Serve.

“It’s a mixture that is not natural just to have an extra delicious meal!”

INGREDIENTS 

For the Fish:
4 4-ounce Cod fillets (or any other white fish fillet)
Garlic powder to taste and paprika for color
juice of 1 lemon
2 tbsp water

For the Sauce:
1/2 C nonfat sour cream
1/2 C plain non-fat yogurt
2 tsp dried dill or 2 tbsp fresh dill
1/2 C diced cucumbers
1/2 C minced green onion
fresh ground black pepper to taste

• Preheat oven to 350 degrees.
• Rinse fish fillets under cold running water and place them in a large baking dish.
• Sprinkle fish with garlic powder, paprika, lemon juice and water and place in the center of the oven.
• Bake until done- when fish turns opaque.
• Mix ingredients for sauce in a small bowl.
• Serve fish with sauce on the side.

“This mixture is simply amazing for it has a twist of three flavors.”

INGREDIENTS 

2 tbsp maple syrup
1 tbsp freshly grated ginger
1/4 cup lite soy sauce
1/2 teaspoon garlic chili sauce
2 tbsp chopped scallions
1 tbsp lime juice
4 5-ounce salmon fillets

• Combine maple syrup, ginger, soy sauce, chili sauce, lime juice and scallions in a large reseal-able plastic bag.
• Add salmon fillets.
• Seal, pressing out excess air, and refrigerate for 20 minutes.
• Coat broiler pan with nonstick cooking spray. If grilling, spray grill before preheating.
• Remove salmon from plastic bag, reserving marinade, and place on broiler rack or grill.
• Cook for 10 minutes until fish flakes easily.
• Brush with marinade once or twice during cooking.

“It’s a flavorful mixture of delectable ingredients which makes this dish recipe in demand!”

INGREDIENTS

8 two to four ounce thin fish fillets, such as flounder or sole
2 tbsp. lite soy sauce
1/4 cup fresh lime juice (about 3 limes)
4 garlic cloves, pressed or minced
1/4 cup chopped fresh basil
1 tsp. grated fresh ginger root
3 tbsp. chopped fresh cilantro
1/2 tsp.  freshly grated lime peel

• Preheat the oven to 375º.
• Rinse the fish fillets, pat dry, and set them aside.
• Mix the lime juice together with soy sauce, garlic, basil, ginger, cilantro, and lime peel in a medium bowl.
• Lay the fillets, skin side up, on a cutting board or counter and spoon 1/8 of the filling onto on end of each fillet.
• Roll up each fillet and place the rolls close together in a non-reactive baking dish.
• Cover tightly with foil and bake for 20 to 25 minutes, until the fish flakes easily with a fork.

“This is a great way to gives a more scrumptious taste and flavor to a salmon!”

INGREDIENTS

Glaze:
1 1/2 cups apricot nectar (juice)
1/3 cup dried apricots, chopped
2 tbsp.  honey
2 tbsp. low-sodium soy sauce
1 tbsp.  grated fresh ginger
2 cloves garlic, minced
1/4 tsp. cinnamon
1/8 tsp. cayenne pepper
Lowfat cooking spray
1 12-ounce fresh skinless salmon fillet, about an inch thick*

• Stir in all ingredients for the glaze then bring to boiling at medium-high then reduce heat to medium-low in a small saucepan
• Simmer, uncovered for about 20 minutes, stirring occasionally.
• Move oven rack to about 4 inches below broiler then turn on broiler.
• Spray a broiler pan with low fat cooking spray then center salmon on pan then broil for about 10-12 minutes or until fish flakes easily when tested with a fork.
• Use a pastry brush to baste the fish with some of the apricot glaze for every 3-4 minutes. 
• Serve salmon with glaze.