Southeast Asian Fish Rolls

(makes 4 servings)

Ingredients:

• 8 (2-4 oz.) thin fish fillets, such as flounder or sole
  
  


• 2 tbsp soy sauce
  
  


• ¼ cup fresh lime juice (about 3 limes)
  
  


• 4 garlic cloves, minced
  
  


• ¼ cup fresh basil, chopped
  
  


• 1 tsp grated fresh ginger root
  
  


• 3 tbsp fresh cilantro, chopped
  
  


• ½ tsp freshly grated lime peel
  
  

Preparation:

• Preheat the oven to 375 degrees F.
  
  


• Rinse the fish fillets, pat dry, and set them aside.
  
  


• In a medium bowl, Mix together all ingredients except for fish.
  
  


• Lay the fillets, skin side up, on a cutting board or counter and spoon ⅛ of the filling onto each fillet.
  
  


• Roll up each fillet and place the rolls close together in a non-reactive baking dish.
  
  


• Cover tightly with foil and bake at 375 degrees F until the fish flakes easily with a fork (about 20-25 minutes).
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (204 g)): 170 Calories, 33 g Protein, 4 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 0 g saturated fat, 82 mg cholesterol, 655 mg sodium

Ragin Ramen

(makes 4 servings)

Ingredients:

• 4 cups of water
  
  


• 2 packages ramen noodles with seasoning packets
  
  


• 2 cups fresh vegetables (carrots, cabbage, spinach green onion), chopped or 10 oz. package frozen vegetables, drained
  
  


• 2 eggs, beaten or ½ cup cooked fish, chicken, turkey or beef
  
  

Preparation:

• Bring water to boil in a large saucepan.
  
  


• Chop fresh, thick vegetables like carrots and broccoli into small pieces. Slice leafy vegetables like cabbage and spinach. Chop green onions
  
  


• When water boils, add vegetables (except green onions) and cook for about 1 minute. Add noodles, breaking if desired. Cook on medium-high for about 2 minutes. Add eggs (beat them together in a separate bowl and add to hot soup, stir for about 1-2 minutes or until cooked.) or meat.
  
  


• Remove from heat and stir in one seasoning packet. Taste broth and add the other seasoning packet if needed.


• Top with green onions. Serve warm
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (125 g)): 226 Calories, 8 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 10 g fat, 4 g saturated fat, 94 mg cholesterol, 778 mg sodium

Grilled Tuna Steaks

(makes 4 servings)

Ingredients:

• 4 tuna steaks (4 oz. each)
  
  


• 2 tbsp reduced sodium soy sauce
  
  


• 1 tbsp Worcestershire sauce
  
  


• 1 tsp sugar
  
  


• 1 tsp whole-grain mustard
  
  


• 1 tbsp vegetable oil
  
  


• parsley for garnish, chopped (optional)
  
  


• lemon wedges (optional)
  
  

Preparation:

• Place tuna in a shallow dish in a single layer.
  
  


• Whisk together the soy sauce, Worcestershire sauce, sugar, mustard, and vegetable oil in a small-sized bowl until combined.
  
  


• Pour marinde over tuna and gently turn steaks until well-coated on each side. Cover with plastic wrap and refrigerate for at least 30 minutes up to 2 hours.
  
  


• Prepare grill.
  
  


• Remove tuna and reserve marinade for basting. Grill tuna for about 10 to 15 minutes, turning once and basting often with reserved marinade.
  
  


• Serve steaks with lemon wedges and garnished with parsley.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (131 g)): 162 Calories, 27 g Protein, 2 g carbohydrates, 0 g Dietary Fiber, 5 g fat, 1 g saturated fat, 51 mg cholesterol, 417 mg sodium

Barbecued Salmon

(makes 4-6 servings)

Ingredients:

• 1½ pounds salmon
  
  


• 2 tbsp olive oil or vegetable oil
  
  


• ½ tsp dried dill or basil (fresh herbs may be used)
  
  


• 1 garlic clove, minced
  
  


• 1 tbsp lemon juice
  
  


• pepper to taste
  
  


• Salt to taste (Nutrition Facts are calculated without added salt)
  
  

Preparation:

• Prepare grill.
  
  


• Combine oil, herbs, garlic, lemon juice, salt and pepper in a small-sized bowl.
  
  


• Brush salmon with herbed mixture.
  
  


• Cook salmon for 6 to 8 minutes per side, or until done. (the fish flakes easily with a fork.)
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (121 g)): 232 Calories, 24 g Protein, 0 g carbohydrates, 0 g Dietary Fiber, 14 g fat, 2 g saturated fat, 70 mg cholesterol, 53 mg sodium

Apricot Glazed Salmon

(makes 4 servings)

Ingredients:

• 1 (12 oz.) fresh skinless salmon fillet (about 1" thick)
  
  


• ⅓ cup dried apricots, chopped
  
  


• 1½ cups apricot nectar (juice)
  
  


• ¼ tsp cinnamon
  
  


• ⅛ tsp cayenne pepper
  
  


• 2 tbsp honey
  
  


• 2 tbsp reduced sodium soy sauce
  
  


• 1 tbsp grated fresh ginger
  
  


• 2 cloves garlic, minced
  
  


• Low-fat cooking spray
  
  

Preparation:

• Stir in all ingredients for the glaze in a small-sized saucepan, and bring to boiling at medium-high then reduce heat to medium-low and simmer, uncovered for about 20 minutes, stirring occasionally.
  
  


• Move oven rack to about 4” below broiler then turn on broiler.
  
  


• Spray a broiler pan with low-fat cooking spray then center salmon on pan then broil until fish flakes easily when tested with a fork (about 10-12 minutes). Brush fish with some of the apricot glaze every 3-4 minutes.
  
  


• Serve salmon with glaze.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (212 g)): 247 Calories, 20 g Protein, 30 g carbohydrates, 1 g Dietary Fiber, 5 g fat, 1 g saturated fat, 38 mg cholesterol, 344 mg sodium

Corn, Potato and Tuna Chowder

(makes 6 servings)

Ingredients:

• 2 tbsp vegetable oil (or olive oil, canola oil)
  
  


• ¾ cup chopped onion
  
  


• ¾ cup sliced celery
  
  


• 3 large scrubbed potatoes, cut into small cube
  
  


• 2½ cups water
  
  


• ¼ tsp black pepper
  
  


• 2 tbsp flour
  
  


• 3 cups low-fat milk
  
  


• 2 cups fresh or frozen corn kernels
  
  


• 1 (6 oz.) can of (water-packed) tuna fish, drained
  
  

Preparation:

• In a large-size saucepan, heat vegetable oil in over medium-high heat. Add onion and celery and cook until onion is tender.
  
  


• Add potatoes, water and black pepper. Bring to a boils then reduce to medium heat. Simmer for about 15-20 minutes) or until potatoes to soften.
  
  


• In a medium-size bowl, mix flour and 2 tbsp low-fat milk to make a smooth paste. Stir in the rest of the milk until combined then pour into potato mixture. Stir in corn. Heat over medium heat, cover and simmer for about 10 minutes then stir in tuna and serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (432 g)): 345 Calories, 17 g Protein, 54 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 2 g saturated fat, 18 mg cholesterol, 183 mg sodium

Salmon Chowder

(makes 6 servings)

Ingredients:

• 1 cup chopped onion
  
  


• 1 cup diced potato
  
  


• ¼ cup celery, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 2 tbsp water
  
  


• 2 tbsp flour
  
  


• ¼ tsp pepper
  
  


• ¼ tsp dried dill
  
  


• 2 (13 oz.) cans of evaporated skim milk
  
  


• 1 lb. salmon fillet, skinned, boned and cut into 1” cubes
  
  


• ½ cup part-skim mozzarella cheese, grated
  
  


• 2 tbsp chopped fresh parsley
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Heat vegetable oil into a medium saucepan, sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
  
  


• Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
  
  


• Stir in cheese and parsley. Season with salt and pepper before serve
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (323 g)): 294 Calories, 29 g Protein, 27 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 331 mg sodium

Fish Soup Provencale

(makes 4 servings)

Ingredients:

• 8 oz fresh or frozen skinless and boneless haddock or halibut fillets (thaw fish if frozen)
  
  


• 1 small fennel bulb, stalks discarded and bulb chopped
  
  


• 3 cups low-sodium vegetable broth
  
  


• 1 cup chopped onion
  
  


• 1 medium zucchini, chopped
  
  


• 1 cup dry white wine
  
  


• 1 tbsp grated orange peel
  
  


• 2 chopped garlic cloves
  
  


• 2 cups chopped tomatoes or 1 (14 oz.) can of chopped tomatoes, undrained
  
  


• 2 tbsp fresh thyme for garnish
  
  

Preparation:

• Rinse the fish well then pat dry with a paper towel. Cut into 1” pieces, set aside.
  
  


• Rinse the fennel thoroughly then cut in half. Thinly slice the fennel halves lengthwise.
  
  


• In a large-size saucepan, stir in the fennel, vegetable broth, onion, zucchini, white wine, orange peel and garlic. Bring to boiling then reduce to medium-heat, cover and simmer approximate 10 minutes.
  
  


• Stir in the fish, tomatoes and thyme to the broth and cook until fish becomes flaky when tested with a fork (about 4-5 minutes), then serve garnished with extra chopped thyme.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (536 g)): 194 Calories, 18 g Protein, 15 g carbohydrates, 4 g Dietary Fiber, 3 g fat, 1 g saturated fat, 18 mg cholesterol, 129 mg sodium

Fish Tacos

Ingredients:



Fish:

• 1 lb orange roughy or other boneless, skinless fish fillet, such as red snapper
  
  


• 3 tbsp lime juice
  
  


• ½ tsp paprika
  
  


• ½ tsp salt
  
  


• ½ tsp ground black pepper
  
  


• ½ tsp chili powder (optional)
  
  

Tacos:

• 8 whole grain high-fiber tortillas or stone-ground corn tortillas
  
  


• ½ avocado, chopped and lightly mashed
  
  


• ⅓ cup shredded low-fat Mexican blend or pepper Jack cheese
  
  


• ½ cup tomato salsa
  
  


• 4 tbsp chopped fresh cilantro
  
  


• 1½ cups finely shredded cabbage
  
  


• Hot sauce (optional)
  
  

Preparation:

• Place fish in shallow baking dish and sprinkle with lime juice, paprika, salt, black pepper, and chili powder, if using. Cover, refrigerate, and marinate about 30 minutes.
  
  


• Preheat grill to medium-high heat (or preheat oven to 375 F).
  
  


• Coat 24”*12” piece of foil lightly with olive oil cooking spray. Place fish in single layer in center of foil. Fold foil over and fold ends upward to seal in fish. Place foil packet on grill. Cook 7 to 10 minutes. Or until fish is opaque. Remove from grill.
  
  


• Wrap tortillas in foil place on grill to warm 2 minutes. Spread about one-eighth of mashed avocado on each tortilla and top with one-eighth of the fish. Sprinkle each with cheese, salsa, cilantro, cabbage, and hot sauce, if using.
  
  

Make 8 (1 taco) Servings:



Weight Loss Recipes Amount per Serving: 140 Calories, 18 g Protein, 13 g carbohydrates, 8 g Fiber, 5 g fat, < 1 g saturated fat, 30 mg cholesterol, 480 mg sodium