Shake and Bake Fish Stix

These aren't quite as convenient as dumping a bag of frozen sticks out onto a baking sheet, but they are way better for you, tasty, and kid friendly. You can also do this exact same recipe but using bite sized pieces of chicken (and now you have chicken nuggets!)


Serving - 8 oz (1/3 recipe)
Calories: 243..........Carbs: 14..........Fiber: 1..........Fat: 7 ..........Protein: 35..........Sugar: 3..........Sodium: 835

Ingredients
24 oz Swai fillets
1 Cup Italian bread crumbs (you will only use about half)
1 egg

**You can also make homemade bread crumbs by toasting some low calorie bread and putting it through the food processor and adding spices. I also like to use Kashi Original cereal as bread crumbs (Kashi has a sweet taste just fyi)

Directions: Preheat oven to 450 degrees
1) Defrost fish in the sink in cool water, remove from packages and pat dry.

2) Slice fish into fish stick sized pieces



3) Beat 1 egg into a bowl, and add fish slices (traditionally you would only do a few pieces at a time...but I'm lazy, so I threw all the fish in the bowl and mixed until coated with egg...looks gross but fast.)



4) Pour 1 Cup of bread crumbs into quart size zip lock bag.

5) Put 3-4 pieces of fish into bag, and shake until coated.



6) Line baking sheet with parchment paper (will help prevent sticking), and put breaded pieces on the sheet.



7) Back for 10-15 minutes (I cooked mine about 5 minutes longer, plus a few minutes under the broiler to be very crispy)

Serve and Enjoy!

Tuna Melt

Found this recipe on Eating Well. Its tasty, and a nice change from a standard tuna sandwich. I used a different cheese, and added some onion.


Serving 1 Melt
Calories: 217.........Carbs: 14.........Fiber: 4.........Fat: 8
.........Protein: 28.........Sugar: 3.........Sodium: 469

Weight Watchers Points - 6

Ingredients - Makes 6 Melts
5 - 5oz Cans drained Starkist Chunk Light Tuna (In Water)(20oz of Tuna)
6 Slices of Natures Own 100% Wheat Bread (50 cal each)
2 Tomatoes Sliced
6 Slices Sargento Swiss Cheese
1/2 cup diced Onion
1 Tbsp Lemon Juice
Hot Sauce (I used El Yucateco - Chile Habanero Salsa Picante De Hot Sauce)
Pepper to taste

1) Toast Bread in Toaster & Turn on oven broiler

2) Combine Tuna, Onion, Lemon Juice, dash of hot sauce and pepper. Mix well.

3) Evenly spread Tuna mix onto bread, top with Tomatoes and Cheese.



4) Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes

Garlic-Lemon Fried Tilapia

Nothing too special here. Tilapia is one of my favorite fishes to cook because it doesn't have a heavy fish flavor, and the fillets are thinner so I don't have issues with it being undercooked (fish is my "problem" food). Its also usually on sale. Walmart has a 4lb bag for $10 on most weeks.



Nutritional Facts off the Walmart bag. **Not all fillets in the bag are 4 oz. I've weighed some only 3oz and others as high as 8oz. A food scale does come in handy**



-How to defrost fish- Put fillet packages in a bowl (or sink) of cool water. Usually only takes 30 minutes. Then remove fillet from packaging and pat dry.

Lightly Spray a non-stick pan with PAM (or other similar spray). Let the pan get warm on medium heat before adding fillets. (In a hurry I've thrown frozen fillets into the pan and they've cooked alright, just takes a little longer).

Season with some Mrs.Dash Garlic and Herb seasoning (or just some garlic/onion powder) and a squirt of lemon juice.



Cook on one side for 3-5 minutes (the fish will start to look white), flip (re-spray pan if needed), and cook another 3-5 minutes. You should be able to poke fish with a fork and twist, the fish will easily flake apart when finished.

All finished. Pair with a steamable bag of veggies, and you have a healthy 20 minute dinner.

Tuna Muffins

I followed the recipe from Linda's Low Carb Recipes



Serving - 1 Muffin
Calories: 97..........Carbs: 1..........Fiber: 0..........Fat: 5
..........Protein: 11..........Sugar: 0..........Sodium: 173

Weight Watcher Points: 2

2 Cans Drained - Starkist Tuna (in water) - 5 oz can
2 Eggs
1/4 cup celery, chopped fine, 1 ounce
2 tablespoons onion, chopped fine, 1/2 ounce
1/4 cup green pepper, minced, 1 ounce
2 ounces cheddar cheese, shredded (I used Fiesta Blend Cheese from Walmart)



Mix all of the ingredients and spoon into 6 well-greased muffin cups. (I just did a light spray with non-stick) Bake at 350º for 30 minutes until puffed, set and lightly browned around the edges.

*Can keep in freezer, tastes fine reheated*

Makes 6 servings

*I also made a quick chipotle mayo by mixing miracle whip light & Mrs. Dash chipotle seasoning. It was good, but I found I liked these better all by themselves