CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


Fish recipes

There was a wonderful thread a few months back about different ways to prepare chicken. I'd like to add more fish to my diet besides salmon and tuna, but I find most white fish types like cod, flounder, and tilapia to be boringly bland. Do any of you have low-cal ways to gussy up white fish?

Mon. Dec 31, 7:23pm

Add comment  
cajun spice, mango chutney, nut crusted, pretzel crusted.....there are so many ways.....I prefer mine just grilled w/ a little mrs. dash and some garlic.

Monday, December 31, 2007, 8:08 PM

Add comment
Tilapia is one of my favorites. I use Durkee brand Grill Creations Citrus grill seasoning. I drilled olive oil and the seasoning on top them broil for 7-9 min.

Monday, December 31, 2007, 8:09 PM

Add comment
I love fish but find myself stumped as to how to prepare it healthy. Thanks for the ideas so far and looking forward to more to come.

By the way I either "fry" my tilapia in pam and season lightly with lemon herb seasoning since tilapia is so light tasting I don't want to overwhelm it.

For salmon I just bake it with some onions and salt and pepper in foil. I have grilled it but that is for summer time.
My friend was really good at grilling it with alder leaves to get a good smoke going. I don't think there was any seasoning other than sliced onions and lemons inside. It was amazing with the smoke of the alder leaves.

Sometimes I will make a white fish, just broiled and then drizzle a tempura dipping sauce over it.
Made of: soy sauce, rice vinegar, and sugar.
I think it is about equal parts of the wet ingredients and just a couple tbs of sugar. Check for taste. It may add a bit of calories but if you only use a tiny bit it is really good.

Monday, December 31, 2007, 11:59 PM

Add comment
Tilapia - good environmental choice too

We make tilapia with chopped onions and celery in olive oil, flavored with a little curry. Yummy.

Btw, I've recently learned that farmed tilapia is a much better choice than farmed or wild salmon environmentally.

Tuesday, January 01, 2008, 10:03 AM

Add comment
fish recipe

Hi, go to allrecipes.com and plug in tilapia parmasan (sp), it is fantastic. I use the light mayo and light parm. Even my hubby loves it. Also, greek shrimp with diced tomato, low fat feta, basil. Cook it up with a hunk of tilapia/cod and it is great.

Tuesday, January 01, 2008, 12:56 PM

Add comment
For white fish like tilapia, cod, flounder, I saute some onions in a tiny amount of evoo and when they are starting to caramelize I put fish fillets on top and cover the pan and cook for a few minutes until done but still really moist. I season with favorite herbs...like dill or basil. The key is not to overcook.

Tuesday, January 01, 2008, 2:18 PM

Add comment
I love to poach fish in seasoned veggie broth. I start off with broth and add parsley, dried shallot, garlic, basil and some onion salt. Place the fish in a skillet, add broth till it comes about halfway up the side of the piece of fish (don't cover the fish with liquid) and then boil - it generally only take ~5 minutes for a 1" thick piece of fish to cook. Turn the fish halfway through and to detmermine doneness insert a fork and twist it slightly - if the fish flakes, it's done. If it feels like pudding - it's not. Remove the fish (I set aside and cover with the skilet lid) but leave the liquid in the pan - boil it like crazy til you have about 1/4 of the liquid you started with - then add some lemon juice and capers and pour that over your fish.

This above is a version of a receipe called picatta, but it usually calls for white wine in the broth and butter at the end with the lemon juice and capers - I think it's excellent either way, but I don't miss the butter and I'd rather get my fat from the salad dressing. Either way - it's fast, delicious and I love it for weeknights with a salad. You can do this with almost any fish (salmon and halibut are particularly good) and It's great for when you don't feel like cooking.

In the summer I love to make plank grilled salmon with skewers of mixed, grilled veggies. I recently discovered grill wrappers which are uber-thin pieces of cedar (almost like paper) that you soak and wrap around food then place it on the grill - love to do salmon and asparagus this way - such excellent flavor! (I found these at my grocery store)

Tuesday, January 01, 2008, 3:37 PM

Add comment
Thank you for these! One of my goals for 2008 is to eat fish at least three times a week so thank you for the inspiration!!

Wednesday, January 02, 2008, 2:19 PM

Add comment
OP, here. Thanks for all your suggestions. I'm going to give them all a try. One of the great things about fish is that it doesn't take long to cook.

Friday, January 04, 2008, 10:56 AM

Add comment
not white fish- but I made a mexican dish with salmon and sweet potato last night. Marinaded the fish in salsa w/ some red pepper, poached it in its own juices plus 1 tbsp of coconut oil. I wraped by potato in tin foil after putting a light cover of spray butter, cinnamon, chilli powder and a little splenda. Putting the two on the same plate really made the flavors stand out. It was SO good!

Friday, January 04, 2008, 11:25 AM

Add comment
celery and curry

I tried this with cedar wrapped tilapia and it was excellent. Going to experiment now with the blend of curry, oil and onion.
Thanks for the tip


Saturday, March 22, 2008, 5:00 PM

Add comment
Fish Veracruze Style

This is one of our favorite quick meals.
For 2:

Put on the water for the rice or pasta or bulgur or whatever you want to serve this with. When it boils, put in the carb, and cook.

Pour zest and juice of 1 lime and grind some pepper over two fish fillets. Use a white fish (snapper, tiliapia, whitefish, haddock, etc.)

In a skillet saute 1/4 c sliced onion in cooking spray over low heat till soft.

Add garlic to taste

Pour in a small can of diced tomatoes (I like Fire Roasted, but plain works too) Simmer slowly, to cook off some of the liquid. Add some cayenne if you like it hot. Or a chopped chili pepper.

About 5-10 minutes before your carb is done(depending on how thick your fillets are,) stir in 1/4 c good olives, black or green or both, chopped coarsely and 1 t capers.

Add the fish and cover, turning the fillets after a couple of minutes if they are thick. Cook until they are flaky, it doesn't take long. Remove the fillets, and stir in some of the lime marinade, to taste. Serve fish and sauce over rice (or whatever.)

Per serving, with 4 oz talapia:
Calories: 220
Protein: 24.8
Fat : 6.5
Carbs: 16.8
Fiber: 3.0

I have been known to put frozen fillets into the tomatoes: in that case, I just put the lime directly into the sauce. If you are not a big fan of lime and/or sour, like I am, then substitute 1/2 orange and its zest for the lime. It's great that way, too.

Saturday, March 22, 2008, 6:13 PM

Add comment
Olive oil, fresh garlic and lemon and a few red pepper flakes. Make sure you put them all together with the peice of fish in a bag and let sit in the fridge for an hour. Then put in tin foil in oven for 20 minutes on 425.

Monday, March 24, 2008, 9:30 AM

Add comment
I "made up" this recipe for Tilapia the other night, and it came out great -

Preheat oven to 350*
Heat a little olive oil (1 -2 T) in a pan (don't use non-stick) over medium-ish
Put tilapia filets in pan and sprinkle lightly with ground pepper and brown on each side (maybe a minute or so on each side)
Pull pan from heat, sprinkle lightly with sea salt and juice from half a lime, and (from the other half of the lime) put a few slices of lime directly on top of each tilapia filet
Cover pan and put it directly into oven; cook for 7 minutes
Serve w/ lime garnish still on top b/c it's pretty

Total time - 10 - 15 minutes, including prep

Monday, March 24, 2008, 2:50 PM

Add comment
My recipe is simple, but it is very low cal. I take 3-5oz of flounder, cover both sides with lemon juice and salt & pepper and broil for 8 minutes. It's just as fast as those pre-processed frozen foods with only 100 calories, 20g of protein and 1.5 g of fat.

Monday, March 24, 2008, 5:07 PM

Add comment
12:56 I make that tilapia parm recipe in the light version as well!! LOVE IT! Tilapia is so boring, it needs a little kick, and the kids eat it too!!

Tuesday, March 25, 2008, 1:02 PM

Add comment

Next: Click Here For Recipes That Help You Lose Weight
New: The PEERtrainer Cheat System
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. It is free, easy to follow, and a little unusual and controversial. Most of all it is working. This link will take you to a blog post where you can download a FREE copy of the Cheat System Diet Cookbook! The Cheat System has also been turned into a major book to be published May 6th, 2014. According to Srini Pillay, MD, Harvard Medical School: "It works in a real way with how human psychology works...I love that it relates closely to how the brain likes to function... without crazy effort and with significant short-term gains."
Here is a preview of the cover:

Cheatcover

You can get started on the system for free by clicking on this banner:

peertrainer cheat system

"Gives you the template to lose weight without sending your hormones in a disastrous death spiral."

-Sara Gottfried, MD, NY Times Best Selling Author

"The Cheat System Diet is brilliant! Jackie Wicks understands how the brain works, and how habits are developed in the real world."

--Steven Masley, MD, Assistant Professor University South Florida

 






Explore Related Articles
Weight Loss Motivation   Sustainable Weight Loss
Weight Lifting    Hypnosis and Weight Loss
Emotional Eating   Help Losing Weight
Free Weight Loss Program   Weight Watchers Points  NutriSystem
How To Change Anything

weight loss coaching


New Services and Offerings From PEERtrainer:

1) How To Achieve Sustainable Weight Loss This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

2) Tip Of The Day Weight Loss Coaching Program-- This is a daily email program that helps to reinforce fundamentals as well as gives you practical tips each day. We are getting GREAT feedback from subscribers.

3) What Are Your Odds Of Losing Weight?-- Take the PEERtrainer Coaching Quiz Now!

4) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

5) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.









Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge






PEERtrainer Is A Free and Powerful Online System For
Weight Loss Support

Click Here To Learn More and Join!