Amazing Tuna Fish Casserole

Ingredients:

1 pkg. rotini or egg noodles pasta

4 cans tuna in water; drained

1 can sweet peas; drained

1 small can black olives; drained and sliced

1/2 white onion; chopped

2 cans cream of chicken soup

2 cups shredded cheese (any cheese)

Parmesan cheese to taste

salt & pepper to taste

Directions:

1. Cook pasta as directed on label and drain, pour it into a large bow. Butter a 9x13 baking dish. Preheat oven to 350 degrees.

2. Saute in some butter the onions, olives, and peas until soft. Add tuna and cream of chicken soup. Pour the mixture into the pasta bowl and mix well.

3. In the prepared baking dish spread pasta and tuna mix. Sprinkle shredded cheese on top. Take it to the oven until the cheese melts completely.

4. Sprinkle Parmesan cheese on top and broil until it is golden brown with a slight crust. Do not let it get too dark!

5. Enjoy :)

Tomato & Olive Baked Tilapia

Serves 4

Ingredients:

4 tilapia fillets

1/8 cup extra-virgin olive oil

2 1/2 sprigs fresh thyme

2 tomatoes; peeled, seeded, and chopped

1/3 cup green olives; coarsely chopped

1/8 tsp. dried hot red pepper flakes

1 1/3 clove garlic; minced

1/3 cup chopped red onion

1/2 tbs fresh lime juice

Directions:

1. Preheat oven to 400 degrees.

2. Oil lightly a shallow baking dish large enough to hold the fillets in one layer, (foil if desired).

3. In a medium bowl stir in olive oil, thyme, tomatoes, olives, pepper flakes, garlic, onion, and lime juice.

4. In the prepared baking dish arrange the fillets (skin side down), season them with salt and pepper to taste, and spoon tomato and olive mixture over them.

5. Bake the fish uncovered, in the middle of the oven 15-20 minutes, or until it flakes.

Fish Tacos

4 servings

INGREDIENTS:
8 white corn or taco-size flour tortillas
Salt and ground black pepper
Buttermilk Ranch Dressing or bottled ranch dressing
1 pound tilapia
3 tablespoons olive oil

CONDIMENTS:
Diced tomatoes
Sprigs of fresh cilantro
Sliced avocado
Shredded cabbage
Tabasco sauce

DIRECTIONS:
- Preheat the oven to 325 degrees. Wrap the tortillas in aluminum foil and heat in the oven 20 to 30 minutes.
- Meanwhile, make the dressing and set aside.
- Prepare the condiments and put them in individual serving bowls and place them on the dinner table.
- Heat the oil in a large skillet over medium heat and fry the fish. Cooking time will depend on the thickness of the fish. A thin fillet may need only 2 to 3 minutes on each side; a thicker fillet may need 4 to 5 minutes on each side. The fish is done when it flakes easily with a fork. The outside should be crunchy, the inside soft. Remove the fish to a plate and season with the
salt and pepper. 5. To serve, pass the tortillas, fish, condiments, and dressing.
Serve with Santa Fe Lime Rice (p. 123), black beans, and a bowl of crunchy red, orange, and yellow bell pepper strips.

VARIATIONS:
- Use sour cream instead of the dressing: spread it on the warm tortillas, then add the fish and toppings.
- For crisp corn tortillas, fry them in hot canola oil following the instructions on page 110, step 2, using about 1/2 cup of oil.
- Omit the tomatoes, cilantro, avocado, and cab- bage, and replace with Mango Salsa.

Shrimp-Stuffed Tomato Bake

Prep time: 40 minutes
Cook time: 30 minutes
Serves 6

INGREDIENTS:
6 large, firm, ripe tomatoes
1 tsp kosher salt
1/2 cup fresh chopped broccoli
1/2 cup finely chopped onion
1 medium clove garlic, minced
2 tbs olive oil, divided
1/4 lb shrimp, cooked, shelled, deveined and cut into pieces
1 cup cooked orzo pasta
1/4 cup toasted pine nuts
1/4 cup grated Parmesan cheese, divided
1/4 tsp dried basil

DIRECTIONS:
- Cut a circle out of each tomato (stem side) big enough to stuff them; core and seed tomatoes. Sprinkle salt inside tomatoes and place them upside down on several layers of paper towels. Let stand about 30 minutes to remove any remaining moisture.
- Preheat oven to 375 degrees. Meanwhile, in 12-inch skillet over medium heat, saute broccoli, onion and garlic in 1 tablespoon of the olive oil until onion is tender; stir often. Add shrimp, orzo, pine nuts, 2 tablespoons of Parmesan cheese, and basil; blend well.
- Spoon mixture into prepared tomatoes. Arrange in shallow baking dish. Sprinkle with remaining 1 tablespoon olive oil and remaining 2 tablespoons of the Parmesan cheese. Bake 20 minutes until tops are golden.

*180 calories per serving

Spinach-Stuffed Salmon Fillets

*under 500 calories!

2 5-oz. salmon fillets, fresh and preferably wild
1 pinch salt
1 pinch black pepper
5 oz. packaged baby spinach, coarsely chopped
1 Tbsp. dry-packed sun-dried tomatoes, chopped
1/2 cup almonds, chopped
Cooking spray

Heat oven to 400 degrees. Make a slit 2/3 of the way through the center of each salmon fillet, making sure not to cut all the way through. Season each fillet with salt and pepper. In a bowl, combine the spinach, tomatoes, and almonds. Spoon 1/3 cup of the mixture into each slit. Arrange fillets on broiler pan coated with cooking spray. Roast for 8 to 10 minutes or until fish flakes and spinach mixture is heated through. Serves 2.

Calories - 499
Protein - 48g
Fiber - 8g
Carbs - 26g
Fat Total - 24g
Saturated Fat - 1g

Smoked Salmon Pasta Salad

Salad:

8 oz fusilli pasta

6 oz marinated artichoke hearts

6 oz black olives, sliced

2 large tomatoes, diced

1 small zucchini, diced or

1 c broccoli flowerets

1/2 lb smoked salmon

4 oz sharp cheddar cheese, diced

Dressing:

1 c extra-virgin olive oil

1/4 c red wine vinegar

2 tsp salad seasoning for oil and vinegar dressing

- Cook pasta according to package directions; rinse in cool water and drain. toss together all salad ingredients. Prepare dressing by combining all ingredients and pouring over salad immediately. Toss lightly and serve. Serve with crusty french bread for a complete meal!

Moqueca de Peixe

Fish Stew

3 lbs of fish fillets
½ c lemon juice
2 tbs cooking oil
1 sliced onion
salt and pepper
3 chopped green pepper
3 tbs cilantro
1 clove garlic crushed
2 sliced tomatoes

- Clean and wash fish fillets.
- Marinate with a little lemon juice, salt and pepper.
- Heat heavy frying pan and add cooking oil, sliced onion, salt & pepper, tomatoes, green peppers, cilantro, and garlic. Add the fish fillets.
- Cover the pan and simmer. Do not overcook the fish.
- When nearly ready to serve remove the fish and thick the sauce with a little cornstarch.