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Fish recipes

There was a wonderful thread a few months back about different ways to prepare chicken. I'd like to add more fish to my diet besides salmon and tuna, but I find most white fish types like cod, flounder, and tilapia to be boringly bland. Do any of you have low-cal ways to gussy up white fish?

Mon. Dec 31, 7:23pm

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cajun spice, mango chutney, nut crusted, pretzel crusted.....there are so many ways.....I prefer mine just grilled w/ a little mrs. dash and some garlic.

Monday, December 31, 2007, 8:08 PM

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Tilapia is one of my favorites. I use Durkee brand Grill Creations Citrus grill seasoning. I drilled olive oil and the seasoning on top them broil for 7-9 min.

Monday, December 31, 2007, 8:09 PM

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I love fish but find myself stumped as to how to prepare it healthy. Thanks for the ideas so far and looking forward to more to come.

By the way I either "fry" my tilapia in pam and season lightly with lemon herb seasoning since tilapia is so light tasting I don't want to overwhelm it.

For salmon I just bake it with some onions and salt and pepper in foil. I have grilled it but that is for summer time.
My friend was really good at grilling it with alder leaves to get a good smoke going. I don't think there was any seasoning other than sliced onions and lemons inside. It was amazing with the smoke of the alder leaves.

Sometimes I will make a white fish, just broiled and then drizzle a tempura dipping sauce over it.
Made of: soy sauce, rice vinegar, and sugar.
I think it is about equal parts of the wet ingredients and just a couple tbs of sugar. Check for taste. It may add a bit of calories but if you only use a tiny bit it is really good.

Monday, December 31, 2007, 11:59 PM

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Tilapia - good environmental choice too

We make tilapia with chopped onions and celery in olive oil, flavored with a little curry. Yummy.

Btw, I've recently learned that farmed tilapia is a much better choice than farmed or wild salmon environmentally.

Tuesday, January 01, 2008, 10:03 AM

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fish recipe

Hi, go to and plug in tilapia parmasan (sp), it is fantastic. I use the light mayo and light parm. Even my hubby loves it. Also, greek shrimp with diced tomato, low fat feta, basil. Cook it up with a hunk of tilapia/cod and it is great.

Tuesday, January 01, 2008, 12:56 PM

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For white fish like tilapia, cod, flounder, I saute some onions in a tiny amount of evoo and when they are starting to caramelize I put fish fillets on top and cover the pan and cook for a few minutes until done but still really moist. I season with favorite dill or basil. The key is not to overcook.

Tuesday, January 01, 2008, 2:18 PM

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I love to poach fish in seasoned veggie broth. I start off with broth and add parsley, dried shallot, garlic, basil and some onion salt. Place the fish in a skillet, add broth till it comes about halfway up the side of the piece of fish (don't cover the fish with liquid) and then boil - it generally only take ~5 minutes for a 1" thick piece of fish to cook. Turn the fish halfway through and to detmermine doneness insert a fork and twist it slightly - if the fish flakes, it's done. If it feels like pudding - it's not. Remove the fish (I set aside and cover with the skilet lid) but leave the liquid in the pan - boil it like crazy til you have about 1/4 of the liquid you started with - then add some lemon juice and capers and pour that over your fish.

This above is a version of a receipe called picatta, but it usually calls for white wine in the broth and butter at the end with the lemon juice and capers - I think it's excellent either way, but I don't miss the butter and I'd rather get my fat from the salad dressing. Either way - it's fast, delicious and I love it for weeknights with a salad. You can do this with almost any fish (salmon and halibut are particularly good) and It's great for when you don't feel like cooking.

In the summer I love to make plank grilled salmon with skewers of mixed, grilled veggies. I recently discovered grill wrappers which are uber-thin pieces of cedar (almost like paper) that you soak and wrap around food then place it on the grill - love to do salmon and asparagus this way - such excellent flavor! (I found these at my grocery store)

Tuesday, January 01, 2008, 3:37 PM

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Thank you for these! One of my goals for 2008 is to eat fish at least three times a week so thank you for the inspiration!!

Wednesday, January 02, 2008, 2:19 PM

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OP, here. Thanks for all your suggestions. I'm going to give them all a try. One of the great things about fish is that it doesn't take long to cook.

Friday, January 04, 2008, 10:56 AM

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not white fish- but I made a mexican dish with salmon and sweet potato last night. Marinaded the fish in salsa w/ some red pepper, poached it in its own juices plus 1 tbsp of coconut oil. I wraped by potato in tin foil after putting a light cover of spray butter, cinnamon, chilli powder and a little splenda. Putting the two on the same plate really made the flavors stand out. It was SO good!

Friday, January 04, 2008, 11:25 AM

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celery and curry

I tried this with cedar wrapped tilapia and it was excellent. Going to experiment now with the blend of curry, oil and onion.
Thanks for the tip

Saturday, March 22, 2008, 5:00 PM

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Fish Veracruze Style

This is one of our favorite quick meals.
For 2:

Put on the water for the rice or pasta or bulgur or whatever you want to serve this with. When it boils, put in the carb, and cook.

Pour zest and juice of 1 lime and grind some pepper over two fish fillets. Use a white fish (snapper, tiliapia, whitefish, haddock, etc.)

In a skillet saute 1/4 c sliced onion in cooking spray over low heat till soft.

Add garlic to taste

Pour in a small can of diced tomatoes (I like Fire Roasted, but plain works too) Simmer slowly, to cook off some of the liquid. Add some cayenne if you like it hot. Or a chopped chili pepper.

About 5-10 minutes before your carb is done(depending on how thick your fillets are,) stir in 1/4 c good olives, black or green or both, chopped coarsely and 1 t capers.

Add the fish and cover, turning the fillets after a couple of minutes if they are thick. Cook until they are flaky, it doesn't take long. Remove the fillets, and stir in some of the lime marinade, to taste. Serve fish and sauce over rice (or whatever.)

Per serving, with 4 oz talapia:
Calories: 220
Protein: 24.8
Fat : 6.5
Carbs: 16.8
Fiber: 3.0

I have been known to put frozen fillets into the tomatoes: in that case, I just put the lime directly into the sauce. If you are not a big fan of lime and/or sour, like I am, then substitute 1/2 orange and its zest for the lime. It's great that way, too.

Saturday, March 22, 2008, 6:13 PM

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Olive oil, fresh garlic and lemon and a few red pepper flakes. Make sure you put them all together with the peice of fish in a bag and let sit in the fridge for an hour. Then put in tin foil in oven for 20 minutes on 425.

Monday, March 24, 2008, 9:30 AM

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I "made up" this recipe for Tilapia the other night, and it came out great -

Preheat oven to 350*
Heat a little olive oil (1 -2 T) in a pan (don't use non-stick) over medium-ish
Put tilapia filets in pan and sprinkle lightly with ground pepper and brown on each side (maybe a minute or so on each side)
Pull pan from heat, sprinkle lightly with sea salt and juice from half a lime, and (from the other half of the lime) put a few slices of lime directly on top of each tilapia filet
Cover pan and put it directly into oven; cook for 7 minutes
Serve w/ lime garnish still on top b/c it's pretty

Total time - 10 - 15 minutes, including prep

Monday, March 24, 2008, 2:50 PM

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My recipe is simple, but it is very low cal. I take 3-5oz of flounder, cover both sides with lemon juice and salt & pepper and broil for 8 minutes. It's just as fast as those pre-processed frozen foods with only 100 calories, 20g of protein and 1.5 g of fat.

Monday, March 24, 2008, 5:07 PM

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12:56 I make that tilapia parm recipe in the light version as well!! LOVE IT! Tilapia is so boring, it needs a little kick, and the kids eat it too!!

Tuesday, March 25, 2008, 1:02 PM

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