Js tilapia taco
serves 2 . Takes 12 mins. 5 pts/ea taco
12 oz tilapia : cut into strips
1/2 TBL taco powder
Mix all in skillet. Cook until done, set aside.
Makes 4 tacos, 2 ea.
SERVE ON EACH:
1.5 TBL guacamole
2 TBL SW pico de gallo
1low carb tortilla (I like LaTortilla Factory)
Js kale & salmon salad
serves 2. Takes 25 mins. About 9 pts/ea.
7 oz salmon- skin off (start with 8 oz); crumble while cooking
1 TBL EVOO
garlic powder/Old bay seasoning to taste
Cook, When done, set aside.
2 TBL minced garlic
2 TBL oj
3 TBL red wine vinegar
1 TBL dijon mustard
salt/pepper to taste
1 TBL shallot - chopped
Mix all pour on top of kale and mix thoroughly. Let sit a couple mins.
5 oz org. Kale - pre chopped
1/4c sunflower seeds - roasted/salted
1/4C dried cranberries
Add the above, then the salmon, serve.
FACTS: Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It's also filled with so many nutrients, vitamins, folate and magnesium....
Js SF pad thai shrimp
Makes 2 servings. Takes ~15 mins . Cost $3.75/ea. 5 points.
3 oz stir fry rice noodles
cook until el dente.
4C Dole sesame asian mix in lettuce bag section (already cut) See: www.dole.com/en/products/chopped-sesame-asian
1 TBLminced garlic
1/2 C Annie Chun's Pad Thai sauce (found Whole Foods)
3/4 TBL Huy Fong chili paste see: bit.ly/2kCa6bz
Mix well, stir fry a couple mins ..add rest.
8 oz uncooked shrimp- tail and shell off
Stir fry and mix well. When the shrimp turn pink, serve.
Top with dried or fresh chives
Js SuperFast (SF) whitefish taco
serves 1. Takes 12 mins. About 6.5 points/taco
1 TBL EVOO
5 oz Whitefish- cut up bite size
1 TBL fish taco seasoning
Cook about 1 min. Add seasoning, cook until done. Then add
about 2 TBL water to make sure to get all seasoning in pan. Put on
low temp. Begin to plate 1/2 mixture per shell.
step 3, for each shell use:
2 TBL 2% Mexican shredded chs
1 mission low carb tortilla
Js salmon lettuce wrap
serves 2. Takes about 15 mins. 9 pts/wrap
( a little less than 4 oz may be shown)
8 oz salmon (norwegian tastes best)
1 TBL EVOO
1/4 tea old bay seasoning (OBS)
Let oil heat, season salmon, cook until done. Add to bowl.
3 TBL Cardinis light Caesar dressing (one of the best)
9 grinds pepper
3 TBL shredded italian cheese
Flake salmon, mix with dressing/seasoning. Fold in cheese. Add half to 2 lettuce skins.
This Spanish dish, Paella, usually has a lot more rice, but most diets don't like carbs! I reduced the rice and put in some arugula instead!!
Js Paella w greens
serves 5 (1C/ea). Takes 40 mins. Cost: ~$3/serving
Dutch Oven (or skillet that has high sides)
1 TBL EVOO
2 italian chix sausage without casing (about .5 lbs)
Cook, crumble, set aside. In same dutch oven, start next steps.
2 TBL garlic- minced
1/2 TBL dried fennel
2/3 C small onion
3/4 C green pepper - chopped
Cook a couple mins, add next.
8 oz clam juice
one 10 oz can diced tomatoes with jalapenos
1/2 pint grape tomatoes -diced
1/4 tea paprika
1/4 tea cayenne pepper
1.5C Seeds of Change organic quinoa & brown rice
Let simmer a few mins. Put on low/med heat. Add next.
7 oz Cod fillet- cut into small pieces
16 large shrimp
1/3C fresh parsley- chopped
1 handful arugula
to taste pepper/seasoned salt
Cook a few mins, serve. (fish/shrimp cooks quickly)
Js SF Szechuan spicy salmon stir fry (v3)
serves 2. Takes 10 mins. 5 points cost ~$4.5/ea
This is one of my favorite dishes. I also make with homemade teriyaki sauce. Norwegian salmon
seems less "fishy" and besides King Salmon, one of the tastiest.
1 TBL toasted sesame oil
5 oz water chestnuts - halved, drained
8 asparagus tips, cut into pcs
2 tea minced garlic
salt/pepper/old bay seasoning to taste (I use lightly)
Toss around at fair high heat. Add rest.
7 oz Norwegian salmon- skin off/cut into chunks (youll have to buy 1/2 lb w skin on)
2 TBL Spicy Szechuan sauce (I use Tsang brand)
Stir fry until cooked.
Js basic Tuna sandwich SF
Makes 2 servings. Takes 15 mins. 5points/ea
one 5 oz can abacore tuna packed in water- drained and flaked
2 TBL reduced fat veganaise
2/3C celery- chopped
3/4 TBL lemon juice
1.5 tea dried dill
3/4 tea Hungarian paprika
dash tabasco sauce
1/4 tea seasoned salt
Mix together. Use half on ea sandwich.
1.5 oz 7- grain bread
cucumbers - sliced
bed of broccoli sprouts
Walleye is like whitefish meets perch. It has more flavor than whitefish and is low in weight watcher points.
Because this is 8 points (a usual meal size), I eat with a salad or some fruit to keep it low. Life is a tradeoff ....and so is food! Id rather have one great dish in points than make 2 other side dishes and have to eat less fish or make it crummy.
Steelhead has a mild trout taste with tender, flaky and soft flesh and delicate flakes. Its taste is similar to Salmon.
Js steelhead trout with lemon sauce
serves 1. Takes ~18 mins ; Cost ~$7; 13 points for total plate but mostly good fats.
1 TBL EVOO
7 oz steelhead trout
old bay seasoning + italian seasoning
Heat oil in skillet fairly high (not smoking though), put fish in first meat side down, then skin side down. Season as desired.
1 TBL capers
1 TBL light butter
1 TBL minced garlic
1 TBL lemon juice
Turn heat to low, add ingredients to pan, let heat, spoon over top, serve.
Shown with 1C fattoush salad (a Lebanese salad)