Claire's Fish Tacos

A mild version of this delicious taco! The nutrition facts are at Calorie Count.

shown with optional corn tortillas

Fish Tacos

Ingredients:

4 fish fillets

½ cup avocado, mashed

1 cup iceberg lettuce, shredded

½ cup sweet red pepper, slivered

4 salsa flavor 10" tortilla wrap

Optional:
corn tortillas instead of flour
Serve with cilantro, red cabbage, tomatoes, hot peppers, lime slices, sour cream

Directions:

Bake the fish fillets according to the package directions.

Divide the avocado among the 4 tortillas, spreading it on 1/3 of the tortilla.

Cut the fillets into 3 lengthwise strips and place on the avocado.

Divide the shredded iceberg and slivered peppers among the four tortillas.

Fold up from the bottom, fold in the sides, and roll up.

Cut in half diagonally to serve.

Serve with salsa and sour cream on the side.

Aline's Pan Fried Tilapia

The nutrition facts for this very light and healthy fish can be found at Calorie Count!

Pan Fried Tilapia

Ingredients:

Tilapia

Tony Chachere's or red or black pepper and garlic powder or garlic salt

a light handed dusting of flour (white or corn)

Grapeseed oil

Directions:

Season Tilapia with Tony Chachere’s or Red or Black Pepper &Garlic Powder or Garlic Salt.

Dust lightly with flour.

Lightly coat bottom of pan with Oil of your choice.  I usually use Grapeseed Oil, Canola.

Heat oil in the pan. Place Tilapia in pan and fry 7 minutes on each side or fry to you feel that it is done.

I sprinkle with fresh lemon juice when it is served.

Aline's Baked Tilapia

Easy, quick, and healthy! The nutrition facts are set for one 3 oz serving at Calorie Count!

Tilapia In the Oven

Ingredients:

Tilapia filets

Tony Chachere’s Seasoning or Red or Black Pepper & Salt (the seasoning is up to you, make it spicy or not so your taste buds are happy!)

Garlic cloves

Directions:

Spray both sides of Tilapia with Pam (Olive Oil or Canola Oil) or brush with Grapeseed Oil

Sprinkle with seasonings and crushed Garlic.

Bake at 400 for about 5 to 8 minutes, turn over the filet and cook another 5 minutes or til done. Watch closely as the filets cook fast.

I sprinkle with fresh lemon juice when it is served.

Then enjoy.

Aline's Crawfish Etouffee

My wonderful Cajun friend Aline is a terrific source for a lot of Louisiana style cookery! This recipe was her submission for the Football Futbol Chefery Challenge.  The nutrition facts can be found at Calorie Count!

Her team: The New Orleans Saints

Her recipe: Crawfish Etouffee

Ingredients:

1 Lb. Crayfish (bag of peeled tails*)

1 Medium Onion (Chopped Fine)

2 Stalks Celery

1/2 large Green Bell Pepper (or one small)

1 Stick Butter

3 Tablespoons Tony Chachere Instant Roux**

1 Cup Water Cold Water

1 clove garlic

1/2  Tsp. of Salt or Salt or to your Taste

1/2 Tsp. Red Hot Pepper Sauce
1/4 t ground black pepper or to your Taste

1/3 can Cream of Mushroom soup

3 Stalks Green Onions (Chopped)

1 to 1-1/2 cups of white rice, cooked per package directions

Directions:

Saute onion, celery, bell pepper , and garlic for 10 to 12 minutes.  Add crayfish, salt, red pepper, cream of mushroom soup and Roux simmer for about 20 minutes.  Add 1 cup of water and simmer for another 15 minutes (if too thick add more water).  Turn off and mix in green onions and let cool for about 10 minutes.

Serve over white rice.

Options:

yup, that's a crawfish/crayfish/crawdad

* Peeling a crawfish is very similar to prepping a shrimp, except that the shell is harder and more red in color. They are common in South Louisiana.. Break off the head and peel the tail and pop them in the Etouffee! There are many ways to cook a crawfish - many love to boil them in the same way you do a shrimp boil.

**make your own roux if you prefer, but Tony Chachere makes a great instant version!

Crazypotato98's Oven Fried Fish

These fillets were an instant hit in my house. My husband and my picky teenage stepson love eating them with ketchup or mayonnaise with or without bread. 

The nutrition facts for this wonderful fish can be found at Calorie Count!

Oven Fried Fish

Ingredients:

672 g  tilapia fillets

½ cup  dry bread crumbs

2 tbsp  Caribbean Jerk Seasoning

1  egg, beaten

1  parsley sprigs

Directions:

Coat a cookie sheet with cooking spray and set aside.

Rinse fish; pat dry with paper towels.

Place egg in shallow dish and beat.

Mix bread crumbs and jerk seasoning in another shallow dish.

Take each fillet and dip it in the beaten egg until coated. Then dip in bread crumb mixture and roll fillet until completely coated with crumbs.

Place on baking pan and bake at 450 oven for 4-6 minutes per 1/2 inch thickness of fillet or until fish flakes easily when tested with a fork. Garnish with parsley.

Bonnie's Breakfast Dover Sole

The nutrition facts for this high protein breakfast is at Calorie Count!

Breakfast Dover Sole

Ingredients:

1 4 oz Dover Sole Fillet
1 egg white
1/4 cup Corn Flakes, crushed
1/4 t Herbes de Provence

Directions:

Spray Pam on a small skillet and heat over medium.

Mix the crushed Corn Flakes (blend them fine in a blender or use a mortar and pestle) with the Herbes de Provence in a small bowl.

In another bowl, beat the egg white.

Dip the filet in the egg white and then in the corn flakes to coat both sides well.

When the pan is hot fry the filet for two minutes on each side. Serve immediately.

Susan's Spicy Dover Sole

Here’s a wonderful recipe from my friend Susan! She’s my official taster and maker of all things fish. She made up this recipe the other day and it turned out so well, she had to make it again the very next day. It sounds so very simple to make and is beautifully elegant in addition to being very healthy and low in calories - only 186 calories per serving! If you are a high protein person, the 31.5 g of protein makes this a dish you must try soon:

The nutrition facts can be found on Calorie Count.

Susan’s Spicy Dover Sole

Ingredients:

2 Dover Sole fillets, about 6 oz total

6 shrimps, shelled, detailed, deveined, split, rinsed, and patted dry

2 T low fat mozzarella, shredded

2 teaspoons Old Bay Seafood seasoning, amount of seasoning is to taste (Chef Paul Prudhomme's Seafood Magic or your favorite brand will be just fine)

2 sun dried tomatoes with oil, sliced thin

4 T chunky salsa

Directions:

Set the fillets in a oven safe pan lined with foil and sprayed with non-stick spray of your choice, lay three shrimps on top of each fillet, top that with one tablespoon of mozzarella, sprinkle with your favorite seafood seasoning (Susan uses Old Bay) drizzle a bit of the oil from the sun dried tomatoes on top of the seasoned cheese, lay the sun dried tomato strips on top, and bake 15 minutes at 400 degrees.

Fork lots of chunky salsa on top, then place under a broiler for another four minutes or so and enjoy immediately. Particularly good with either a spinach or mixed green salad.

Mediterranean Shrimp Packets

Mediterranean Shrimp Packets

Nutrition facts are available on Calorie Count. 

Ingredients: (Makes 4 servings)

8 oz shrimp, peeled and deveined

1 C couscous, quick-cooking

1 C water, boiling

2 zucchini, sliced

1 green pepper

9 oz artichoke hearts

¼ tsp black pepper, coarsely ground

1/8 tsp salt

4 oz Italian light dressing

2 bunches spinach

Directions:

1. Rinse shrimp and pat dry with paper towels. Lay out four pieces of foil or parchment. Combine couscous and boiling water; cover and let stand for 5 minutes. Divide couscous, shrimp, squash, sweet pepper, artichokes and shrimp evenly among the four pieces of foil. Sprinkle with black pepper and salt, and drizzle with salad dressing.
   

2. Wrap each packet carefully to enclose the food and place in a single layer on a baking pan.

3. Bake at 425 F about 25 minutes or until shrimp turn opaque.