A Few Recipes

Things have gotten fishy around here lately! I never was much of a ‘fish’ person, but that has changed! Poultry has lost much its appeal for me and I am not a huge fan of a red meat. We do eat lean pork about once a week, but it is our weekly ‘treat’ and not a usual, several times a week sort of meal. While fish can be costly, there are lovely, mild catches such as tilapia and swai…. along with salmon that seems to always be on sale….. that are just as inexpensive and ground chuck only a whole lot healthier for the body. Though my body seems to be at stuck mode on the scale….  at least I am not gaining….. and I will do what I can to keep my diet healthy! I thought I would share a couple of my favorite fish recipes!

A healthier version of  “Fish and Chips”…. though I just do the fish part and usually bake some yukon gold baby spuds with a bit of olive oil and saute some onions to add in with the finished potatoes.

Oven-Fried Fish and Chips


From EatingWell.com


Fish and chips are traditionally sold wrapped in paper to soak up all the grease — not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with coleslaw and malt vinegar or lemon wedges.

Nutritional Information
(per serving)

Calories 325
Total Fat 5g
Saturated Fat
Cholesterol 43mg
Sodium 331mg
Total Carbohydrate 45g
Dietary Fiber 3g
Protein 24g



oven-fried fish and chipsKen Burris

Serves: 4 Edit

Yields: 4 servings

Total Time: 45 min

Prep Time: 25 min


  • Canola or olive oil cooking spray
  • 1 1/2 pound(s) russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
  • 4 teaspoon(s) canola oil
  • 1 1/2 teaspoon(s) Cajun or Creole seasoning, divided
  • 2 cup(s) cornflakes
  • 1/4 cup(s) all-purpose flour
  • 1/4 teaspoon(s) salt
  • 2 large egg whites, beaten
  • 1 pound(s) Pacific cod (see Tips & Techniques) or haddock, cut into 4 portions (I USE SWAI and it turns out just fine!)





  1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
  2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil, and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
  3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning, and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white, and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
  4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
    1. Carb Servings: 3 starch, 3 lean meat. Carbohydrate Servings: 3. Nutrition Bonus: Vitamin C (58% daily value), Potassium (27% dv).


Barbecue-Glazed Salmon


This recipe has been tested by Redbook


Salmon fillets make quick and easy summertime meals. Here, a barbecue rub creates a sweet and spicy glaze for the healthy fish.




Nutritional Information
(per serving)

Calories 251
Total Fat 9g
Saturated Fat
Total Carbohydrate 11g
Dietary Fiber
Protein 31g



Barbecue-Glazed SalmonJim Franco

Serves: 4 Edit

Prep Time: 8 min

Cook Time: 8 min



  • 4 (3/4-inch-thick, 5 ounces each) skinless salmon fillets
  • 4 teaspoon(s) purchased spice rub for fish
  • 1/4 cup(s) chili sauce
  • 1 1/2 tablespoon(s) brown sugar
  • 1 tablespoon(s) olive oil
  • 1 tablespoon(s) lemon juice
  • 1 teaspoon(s) grated, peeled fresh ginger
  • 1/4 teaspoon(s) ground cumin
  • 1/4 teaspoon(s) freshly ground black pepper






  1. Rub salmon fillets all over with spice rub. (I USE MILD SPICE … because of my sensitivity to spices!)
  2. Position oven rack 4 inches from broiler element and heat to high.
  3. In a small bowl, whisk chili sauce, brown sugar, olive oil, lemon juice, ginger, cumin, and pepper until blended; set aside.
  4. Coat a large broiler-proof nonstick skillet with olive-oil cooking spray and place over medium-high heat. When skillet is hot, add salmon; cook 3 minutes undisturbed. Turn fillets; cook 1 minute longer. Remove skillet from heat and brush fillets with chili mixture. Place skillet under broiler; broil 3 to 4 minutes, until salmon is glazed and shiny and just opaque in the thickest parts. Serve with corn on the cob and coleslaw, if desired.


I have not tried this recipe, but it looks awfully good!

Honey-Glazed Salmon with Grilled-Pineapple Salsa


This recipe has been tested by Redbook


Grill salmon fillets tropical-style — all in the time it takes to drink some wine and download your day.




Nutritional Information
(per serving)

Calories 342
Total Fat 10g
Saturated Fat
Total Carbohydrate 26g
Dietary Fiber
Protein 38g



honey glazed salmon with grilled pineapple salsa<br /><br /><br /><br />Tina Rupp

Serves: 4 Edit


  • 1/2 cup(s) diced red bell pepper
  • 2 tablespoon(s) fresh lime juice
  • 1 tablespoon(s) chopped fresh mint
  • 2 cup(s) pineapple, in large chunks or thick rings
  • 1 tablespoon(s) juice drained from pineapple pieces
  • 3 tablespoon(s) honey
  • 4 (6 ounces each) skinless salmon fillets, about 1 inch thick





  1. In a bowl, combine bell pepper, lime juice, and mint.
  2. In another bowl, combine pineapple and 1 tablespoon of the honey; in another small bowl, combine pineapple juice and the remaining 2 tablespoons honey.
  3. Prepare an outdoor grill or heat a grill pan over medium-high heat. Brush salmon with olive oil and sprinkle with kosher salt and freshly ground pepper. Grill salmon and pineapple 4 to 5 minutes, turning only pineapple, frequently, until browned. Remove pineapple from grill. Flip salmon, brush with honey mixture, and grill 4 to 5 minutes longer.
  4. Dice grilled pineapple into 1-inch cubes; add to bowl with bell pepper mixture, tossing to combine. Serve salmon with salsa.


If you have never been a fish fanatic, just try it! You may like it! Until next time, K.