Fish Tacos

Real prep time: 15 minutes
Cook time: 10 minutes
Serves: 2

Supplies:

• Large skillet

From the freezer:

• 1# firm white fish (tilapia, sturgeon)

From the pantry:

• 4 whole wheat tortillas
• salt and pepper
• cooking oil

Fresh:

• 1/4 red cabbage, shredded or sliced thinly
• 1/2 c sour cream
• 1 tbl lime juice
• 1/4 c green onions, sliced thinly

Preparation:

1. Cut fish into 1-inch strips. Season with salt and pepper.
2. Heat skillet to medium heat. Add oil. Lay strips of fish in skillet; cook for 4 minutes. Turn strips and cook until slightly browned on all sides, about another 4 minutes.
3. Meanwhile, whisk together sour cream and lime juice. Pour half of the sour cream mixture over cabbage and green onions in a small bowl. Toss to combine and season with salt and pepper.
4. Warm tortillas. Add 3-4 strips of fish. Top with cabbage slaw and drizzle with additional sour cream mixture.

Approx calories: 300 per taco

Breaded Fish Sandwiches

Real prep time: 5 minutes
Cook time: 10 minutes
Serves: 2
Side dish suggestions: coleslaw, pickles

Supplies:

• 2 small plates or shallow bowls
• 1 large skillet
• Food processor or chopper

From the freezer:

• 2 white fish fillets (cod, halibut, sturgeon), trimmed

From the pantry:

• 1 slice whole wheat bread
• 2 whole wheat bread buns
• 1 tbl olive oil

Fresh:

• 1 egg white
• 1 tbl butter, melted
• Condiments (mayonnaise, tartar)
• Toppings (lettuce, tomato)

Preparation:

1. Pulse 1 slice bread and melted butter together. Spread onto plate or in shallow bowl. Whisk egg white in another plate or bowl. Heat olive oil in large skillet to medium-high.
2. Dip fish fillets in egg white, then coat with breadcrumbs. Add to skillet.
3. Cover and cook for 4-5 minutes per side, until fish is cooked through and flaky in the middle.
4. Toast buns and add condiments and toppings. Serve hot.

Approx calories: 380 per serving as shown (6 oz sturgeon fillet with 1 tbl mayonnaise plus 1 leaf lettuce)

Balsamic Salmon Filets

Real prep time: 5 minutes
Cook time: 8 minutes
Serves: 4
Side dish suggestions: roasted red potato wedges, peas or corn on the cob

Supplies:

• 13x9 metal or glass pan
• aluminum foil
• small bowl

From the freezer:

• 4 - 6 oz skinless salmon filets

From the pantry:

• 1/4 c olive oil
• 1/4 c balsamic vinagrette
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried thyme, optional

Preparation:

1. Place aluminum foil in pan for easy clean-up. Heat oven broiler (set to low if your oven has two settings). Set oven rack about 8-10 inches from the top.
2. Whisk together all pantry ingredients.
3. Place salmon filets in pan. Pour half of the marinade over the top. You can either let this set all day in your refrigerator or cook immediately.
4. Broil filets for 3-4 minutes. Remove from oven, turn over, pour remaining marinade on top, and return to oven for 3-4 minutes longer.

Approx calories: 250 per serving (6 oz salmon filet)
Cooking tip: If you are preparing roasted red potatoes as well, zap them in the microwave for a few minutes first. Then make a divider with your aluminum foil in the pan. Spread the red potatoes on the other side of the foil divided. Cook alongside the salmon. Yum! :)

Greek Scampi

Real prep time: 30 minutes
Serves: 4
Side dish suggestions: spinach-strawberry salad, crusty garlic bread
Note: My husband hates shrimp, so I make his half with chicken. The recipe is yummy either way!

Supplies:

• Colander
• Medium pot
• Large skillet

From the freezer:

• 1# peeled deveined medium shrimp (or 1# boneless skinless chicken breast)

From the pantry:

• 8 ounces pasta - angel hair, linguine, or spaghetti all work fine
• 1 tsp olive oil
• 1 can diced tomatoes with basil, garlic, and oregano (Italian style)
• 1/8 tsp black pepper
• 1/4 tsp salt

Fresh:

• 1/2 c chopped green bell pepper
• 2 cloves garlic, minced
• 1/4 c crumbled feta cheese

Preparation:

1. Cook pasta according to package directions. Drain and set aside.
2. Heat oil in large skillet over medium-high heat. Add shrimp and green bell pepper and cook for until shrimp are done (bright pink all over). Add garlic and tomatoes, salt, and pepper; heat through.
3. Spoon tomato-shrimp mixture over pasta. Sprinkle with feta cheese.

Approx calories: 375 per serving