|Fish and Seafood Recipes|
|Tuna Melt Patties - (Makes 2 patties)
1 6oz. can tuna, drained
1 egg white, beaten
2 tbsp. oatmeal (quick or regular)
2 tbsp. onion, diced (or ¼ tsp onion powder)
¼ tsp garlic powder
salt or salt substitute & pepper to taste
2 tbsp. reduced-fat mozzarella cheese (optional)
Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make two small patties by spooning ½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese and serve alone, on top of light bread, or with sides of choice.
Springtime Stir-Fry with Scallops and Asparagus
Makes 4 servings.
3/4 lb. fresh asparagus
3/4 Cup reduced sodium-chicken broth
1 tbs. Cornstarch
1 tsp. Light soy sauce
1 tsp. Sesame oil
3/4 lb. sea scallops
1 cup sliced button mushrooms or 3 to 4 oyster mushrooms
1 med. clove garlic
1 cup cherry tomato halves
2- 3 thin green onions;
2 cups hot cooked rice (no salt added).
Trim or break off Asparagus spears at tender point; rinse and cut into 2-inch diagonal pieces. Cook Asparagus until crisp-tender, about 3 to 5 minutes. Do not overcook. Drain and rinse under cold water.
Combine chicken broth, cornstarch and soy sauce and set aside.
Stir-fry halved scallops and mushrooms in oil with garlic until scallops are just cooked through, about 4 minutes.
Stir in cornstarch mixture. Cook, stirring, until sauce thickens. Add drained Asparagus, tomatoes and green onions; heat.
Pepper to taste. Serve over rice.
Nutrients per serving: Calories 272; Protein 21.9 grams; Fat 2.4 grams; Calories from Fat 8%; Carbohydrate 38.7 grams; Cholesterol 29 mg; Fiber 3.3 grams; Sodium 255 mg.
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