Lemon Pepper Orange Roughy

from Bettycrocker.com

2	tablespoons butter or margarine
2/3	cup Original Bisquick® mix or Reduced Fat Bisquick® mix
1/4	cup yellow cornmeal
1/2	teaspoon lemon pepper seasoning salt
1/2	teaspoon salt
1	egg
2	tablespoons water
1	pound orange roughy fillet

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1. Heat oven to 425ºF. Melt butter in rectangular pan, 13x9x2 inches, in oven.
2. Stir Bisquick mix, cornmeal, lemon pepper seasoning salt and salt. Mix egg and water. Dip fish into egg mixture, then coat with Bisquick mixture. Place in pan.
3. Bake uncovered 10 minutes. Turn fish with spatula; bake 15 minutes longer or until fish flakes easily with fork.

Tuna Fish Cakes

from Kraft.com

What You Need

2 cans (170 g each) white tuna in water, drained, flaked

1 pkg. (120 g) Stove Top Stuffing Mix for Chicken

3/4 cup water

1 cup Kraft Mozza-Cheddar Shredded Cheese

1 carrot, shredded

1/4 cup Miracle Whip Dressing

2 Tbsp. sweet pickle relish

Make It

1 MIX all ingredients. Refrigerate 10 min.

2 HEAT large nonstick skillet sprayed with cooking spray on medium heat. Use small ice cream scoop to add 1/4-cup portions of tuna mixture, in batches, to skillet.

3 FLATTEN into patties with back of spatula. Cook 6 min. or until golden brown on both sides, carefully turning patties over after 3 min.

kraft kitchens tips

Substitute

Substitute 1 cup Kraft Part Skim Mozzarella Shredded Cheese, 1/2 cup chopped green onions and 1 Tbsp. lemon juice for the Kraft Mozza-Cheddar Shredded Cheese, carrots and pickle relish.

For Easier Handling in the Skillet

Mix all ingredients. Shape into patties as directed. Place in single layer on baking sheet. Refrigerate 1 hour before cooking as directed.

Special Extra

Serve with Kraft Cocktail Sauce or Kraft Tartar Sauce.

Sole with Lemon-Ginger Sauce (Heart and Sole)

from Crazy Plates

1 Lb Sole Fillets

1/2 tsp Salt

1/4 tsp Black Pepper

1/3 up Lemon Juice

1/4 Cup Low-fat Chicken or Vegetable Broth

3 Tbsp Sugar

2 tsp each grated Gingerroot and Corn Starch

1 tsp Lemon Zest

1 Clove Garlic

1 Tbsp chopped Fresh Parsley

~ Spray a medium baking pan with non-stick spray. Set aside.

~ Rinse fish with cold water and pat dry with paper towels. Sprinkle with salt and pepper. Roll up fish and place seam-side down in baking pan. Bake at 425*F for 15 - 20 minutes, until fish is cooked through and flakes easily with a fork.

~ While fish is cooking, prepare sauce. Combine lemon juice, broth, sugar, gingerroot, cornstarch, lemon zest, and garlic in small saucepan. Cook over medium-high heat until mixture is bubbly and has thickened. 

~ Arrange fish on serving plates and drizzle with sauce. Sprinkle with parsley and serve immediately. 

Tuna Noodle Bake

From the Dairy Goodness Website

2-1/2 cups (625 mL) medium or broad egg noodles
1 pkg 10 oz (300 g) frozen, chopped spinach, thawed and squeezed dry
1 can 6 1/2 oz (184 g) chunk light tuna, drained (reserve broth) or 1 can 7 1/2 oz (212 g) salmon, drained and flaked
2 green onions, chopped
1-1/2 cups (375 mL) shredded Canadian Gouda or Swiss cheese
4 eggs
1 cup (250 mL) liquid (tuna or salmon broth and milk)
Salt and cayenne pepper, to taste

Instructions

Cook noodles in boiling salted water. Drain. In large bowl, combine noodles, spinach, tuna, green onions and 1 cup (250 mL) Canadian Gouda cheese. Spoon mixture into well greased deep 9-inch (23 cm) pie plate.

In microwaveable medium bowl, beat together eggs, liquid, salt and cayenne pepper until eggs are just blended. Microwave on HIGH, stirring often, until mixture thickens slightly. Pour over noodle and tuna mixture, in pie plate. Sprinkle remaining cheese on top.

Bake in a 350 °F (180 °C) oven for 35 to 40 minutes or until firm.

Cod with Lemon and Parsley

adapted from 101 Low-Fat Feasts

2 Cod Fillets, about 6oz each

Seasoned Flour (Salt and pepper, garlic, paprika)

1 Lemon

1 oz Butter

1 heaped Tbsp chopped fresh Parsley

~ Coat the fillets with the flour, dusting off any excess. Squeeze the juice from the lemon into a small bowl.

~ Heat half the butter in a pan, when it is bubbling add the fish and cook over fairly high heat until the underside is brown (about 4-5 minutes) , Flip carefully over. 

~ When the fish is just cooked, add the remaining butter, when it is bubbling add the lemon juice and season with more salt and pepper. When the sauce is slightly thickened, stir in the parsley.

Indian-Spiced Roast Salmon

Creamy Tuna Rotini Stovetop Casserole

Serves 6

3 Cups uncooked Rotini Pasta

2 Cups frozen Mixed Vegetables (California Mix is the best)

1 Tbsp Butter

1 Cup diced Onion

1 tsp minced Garlic

1 Can Condensed Broccoli Soup

3/4 cup packed Shredded (sharp) Cheddar Cheese

1/4 Cup Sour Cream

1/4 grated Parmesan Cheese

1 Tbsp minced fresh Dill or 1 tsp dried

1/2 tsp Mustard Powder

Black Pepper to taste

2 Cans (6 oz each) Chunk Light Tuna, drained. or Boneless, Skinless Salmon, drained

~ Cook Pasta according to package, adding frozen Vegetables to the boiling water for the last 5 minutes of cooking time. Drain and set aside - keep warm.

~ Meanwhile, prepare sauce. In a large, non-stick pot melt Butter. Add Onions and Garlic and cook until Onions are tender (about 5 minutes) Add Soup, Shredded Cheese, Sour Cream, Parmesan Cheese, Dill, Mustard Powder, and Pepper. Cook until sauce is bubbly and Cheese has melted. Remove from heat and stir in Pasta, Vegetables, and Tuna. Serve Hot. (I don't remove from heat for the last step as I find it cools down too fast) 

Vegetable Fish Chowder

Serves 4 to 6

1 Tbsp Butter

1 Onion, chopped

1 Carrot, chopped

2 Potatoes, peeled and cubed

2 Cloves Garlic, minced

Salt and Pepper to taste

3 Tbsp Flour

4 Cups Chicken Stock

1 Cup Milk

1 Cup Frozen Corn

1 Pkg (400 g) Frozen Fish Fillets, thawed and cubed

2 Tbsp Fresh Parsley

~ In large saucepan, melt Butter; fry Onion, Carrot, Potatoes, Garlic, Salt and Pepper stirring occasionally until Onion is softened (about 5 minutes) Sprinkle with Flour, cook, stirring for about 1 minute.

~ Add Chicken Stock and bring to a boil. reduce heat, cover and simmer until Potatoes are tender (about 10 minutes) Add Milk, Corn and Fish; heat until steaming and Fish flakes easily (about 5 minutes) Add Parsley

Oriental Tuna Bites

http://www.cloverleaf.ca/en/recipes/view/OrientalTunaBiteswithPlumSauce/

Crab Noodle Romanoff

3 Cups cooked Noodles

1 1/2 Cups Cottage Cheese

2 tsp dried Onion

1 Tbs Worcestershire Sauce

1/2 tsp Salt

3 oz grated Cheddar Cheese

1 clove minced Garlic

16 oz Crab Meat

Mix all ingredients except Cheddar Cheese. Place in 9 x 13 baking dish. Top with Cheese

Bake at 325º for 40 min

Crispy Fish Bake

from Kraft Canada

what you need

1-1/2 cups instant white rice, uncooked

1-1/2 cups boiling water

3 cups frozen broccoli florets

1 can (10 fl oz/284 mL) condensed cream of mushroom soup

1/2 cup water

1 cup Kraft Double Cheddar Shredded Cheese

4 frozen breaded fish fillets, such as sole, haddock or cod (about 12 oz.)

make it

PREHEAT oven to 400°F. Spread rice in 8-inch square baking dish. Pour boiling water over rice. Cover with plastic wrap. Let stand 5 min. Uncover.
ARRANGE broccoli over rice. Mix soup and water; pour over broccoli. Sprinkle with half of the cheese. Top with fish; sprinkle with remaining cheese.
BAKE 30 min. or until fish flakes easily with fork.

kraft kitchens tips

Substitute

Keep it simple. Use whatever frozen vegetables you have on hand.

Substitute

Substitute frozen breaded chicken cutlets (about 1 lb.) for the fish fillets, if you prefer.

Fish Tacos

Yield: 4 Servings (2 tacos per person)

1/4 Cup Sour Cream

2 Tbs Fresh Lime Juice

1/2 tsp Ground Cumin

1/4 tsp Chili Powder

1 tsp Southwest Chipotle Seasoning (such as Mrs. Dash)

1/4 tsp Salt

4 (6 oz) Grouper Fillets (I used Cod)

1/4 Cup Flour

1 Tbs Olive Oil

2 Lime Wedges

8 Flour Tortillas

1 Cup Shredded Lettuce

1 Cup Shredded Cheddar Cheese

1/2 Cup Salsa

1. Combine first 4 ingredients and set aside.

2. Sprinkle Chipotle Seasoning and Salt on Fish; dredge fish in Flour. heat Oil in large non-stick skillet over medium-high heat. Add Fish and cook 4 minutes on each side or until fish flakes easily with a fork. Remove from pan and squeeze lime wedges over fish. Separate Fish into chunks.

3. Heat Tortillas according to package directions. Top each tortilla with 1/2 Cup Fish. Divide Lettuce, Cheese and Salsa evenly with Sour Cream Mixture. 

Stovetop Tuna

2 1/2 Cups Elbow Pasta

1 Can Tuna, Drained

1/2 Cup Milk

1 Can Cream of Mushroom Soup (I used 98% Fat Free)

1/2 Cup (or so) Shredded Cheddar Cheese

1/4 tsp Pepper

1 tsp Dillweed

1 tsp Garlic Powder

1 tsp Mustard Powder

Cook Pasta according to package directions and drain. Add Milk, Soup, Tuna, Cheese, and Spices. Simmer on low 10-15 Minutes or until heated through. 

Makes 6 Servings

* I added about 3/4 Cup Frozen Peas to the pasta pot while they cooked as well.