Menu: Lunch/Dinner - fish ediets

Caribbean Style Baked Fillet of Fish, rice, fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice 1 graham cracker (2.5 inch square)

Caribbean Style Baked Fillet of Fish*

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Ingredients: 3 oz. fillet of fish of choice 1 tsp. fresh lime juice 1/2 tsp. oregano 1/4 tsp. onion powder 1/4 tsp. garlic powder 3 tbsp. low sodium tomato paste 1/4 tsp. coconut extract 1/3 cup water 1/4 tsp. black pepper 1/4 tbsp. olive oil Directions: Prepare rice according to recipe, omit salt. Preheat oven to 350 degrees. Rinse and pat dry fish. Spray a shallow baking dish with cooking spray and place fish in baking dish. Combine remaining ingredients in a small bowl, mixing well so that tomato paste dissolves completely. Pour mixture over fish and bake for about 20 to 25 minutes until fish flakes, uncovered (do not overcook.) Serve.

Rice, cooked*

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Ingredients: 3 tbsp. uncooked rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky.

Chili Salmon with Salsa Cruda, Confetti Rice and fruit Nutrition Information

1 serving fruit of choice

Confetti Rice*	Nutrition Information | Scale This Recipe
Ingredients: 2 tbsp. uncooked rice 1/4 cup vegetable broth 1/4 cup frozen corn 1/4 cup frozen peas and carrots Directions: Place rice, vegetables and broth in a small pot with tight-fitting lid. Bring to a boil over high heat, cover tightly and reduce heat to medium low heat; cook for about 18-20 minutes, or until water has been absorbed and rice is soft, but not sticky.

Chili Salmon with Salsa Cruda*

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Ingredients: 2 1/2 oz. salmon filet 1/4 tsp. cumin 1/2 tsp. chili powder 1 Italian plum tomato 1/4 cup chopped or sliced cucumber 1/4 small red onion 2 tbsp. fresh cilantro 1/4 bell pepper 2/3 tbsp. fresh lemon juice Directions: Preheat oven to 400 degrees F. Coat a baking sheet with cooking spray. Rinse and pat dry the salmon. In a small bowl whisk together half of the lemon juice with the cumin and chili powder until well blended. Coat both sides of the salmon with the lemon juice mixture. Place salmon on baking sheet and bake for about 10-12 minutes until cooked through and it is opaque. Rinse and chop the tomato, cucumber, red onion, pepper and cilantro. Combine all vegetables in a bowl with the remaining lemon juice. Cover and let stand 5-10 minutes for flavors to blend. Serve salmon topped with salsa.

Citrus Broiled Salmon with brown rice, salad and fruit Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Citrus Broiled Salmon*

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Ingredients: 4 oz. salmon filet 1 tbsp. unsweetened orange juice 1 tsp. fresh lime juice 1 clove garlic 1/4 tsp. cumin 1/4 tsp. ground ginger Directions: Preheat broiler. Rinse and pat dry the salmon. Mince the garlic. In a small bowl whisk together the orange and lime juices with the minced garlic, cumin and ginger until well blended. Pour the citrus juices over the salmon and marinade in the refrigerator for about 15-20 minutes. Coat the broiler pan with cooking spray and cook the salmon for about 4-5 minutes on each side until cooked and no longer opaque. Serve hot.

Brown Rice*

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Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Crispy Baked Fish with Baked Potato/Sweet Potato/Oven Fries and fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Crispy Baked Fish* (Egg-Free)

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Ingredients: 3 oz. fillet of fish of choice 1/4 cup low fat or nonfat milk 1 tsp. low sodium parmesan cheese 2 tbsp. low sodium breadcrumbs 1/4 tsp. paprika Directions: Preheat oven to 450 degrees F. Rinse and pat dry fish. Set aside. In a medium bowl add milk. In a another bowl, combine Parmesan cheese, breadcrumbs and paprika. Dip fish into milk, then dredge fish into breadcrumb mixture, coat fish evenly. Arrange fish on a baking sheet or shallow pan. Discard any extra milk and breadcrumb mixture. Bake about 5 minutes or until fish flakes easily with a fork. Serve.

Baked Potato*	Nutrition Information | Scale This Recipe
Ingredients: 1 small potato (3 oz.) Directions: Scrub potato and prick with fork. If microwaving, place on a paper towel. Microwave on high for approximately 2-4 minutes, depending upon the size. Turn over once and microwave another 2-3 minutes. If baking, bake in 375-degree oven for 40-50 minutes, depending upon the size. Let potato stand approximately 2-4 minutes. Serve.

Baked Sweet Potato*

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Ingredients: 1 small sweet potato (3-4 oz.) 1/2 tsp. cinnamon Directions: Scrub potato and prick with fork in 4 or 5 places. For microwave, place on a paper towel and microwave on high for approximately 2-3 minutes, depending upon size: turn once and microwave for another 2-3 minutes. If necessary, microwave 1-2 minutes more until tender to the touch. (Note: all microwaves have different power, so check your setting, and cook according to doneness. If baking in oven, bake at 375 degrees F for about 45 minutes depending upon size. For both cooking methods: when finished cooking, let potato stand approximately 1-2 minutes. Split, sprinkle with cinnamon and serve.

Healthy Fries*

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Ingredients: 1 serving cooking spray 1 small potato (3 oz.) 2 tbsp. herbal seasoning Directions: Preheat oven to 450 degrees. Spray a baking sheet with cooking spray, set aside. Scrub but do not peel potato. Slice in half, lengthwise, then slice each half into strips and place on baking sheet. Spray potatoes lightly with cooking spray and sprinkle with any herbal seasoning that you like. Bake for 20 minutes or until golden. Serve.

Fish Kabobs with Couscous, salad and fruit Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Couscous*	Nutrition Information | Scale This Recipe
Ingredients: 2 tbsp. dry couscous 1/2 cup water Directions: Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with with fork.

Fish Kabobs*

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Ingredients: 3 oz. fillet of fish of choice 1/2 small onion 1/4 tsp. garlic powder 1 tsp. Worcestershire sauce 3 tbsp. white wine 1 cup zucchini or yellow squash 2/3 tbsp. fresh lemon juice 1/3 tbsp. olive oil Directions: Choose any fish fillet such as scrod or snapper, cod or other "meaty" white fillet. Rinse, pat dry and cut fish into 1-inch pieces. Cut onion into wedges and zucchini into thick slices; mince garlic, set aside. Combine oil, wine, Worcestershire sauce, lemon juice and garlic powder; add fish, zucchini and onion, toss to coat, cover with plastic wrap and refrigerate for at least 30 minutes. Beginning and ending with the zucchini, thread fish, zucchini and onion onto skewer(s). Discard marinade. Place directly on the grill or broil; turn every 5 minutes until done, about 10 to 12 minutes. Serve.

Fish Stew with Baked Potato and fruit and salad Nutrition Information

1 serving fruit of choice 2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 2 tbsp. low fat or nonfat sour cream

Savory Fish Stew*

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Ingredients: 2 oz. fillet of fish of choice 1 large celery stalk 1/4 small onion 1 clove garlic 1/4 tsp. oregano 4 oz. fresh mushrooms 1/4 cup canned, crushed tomatoes, low sodium 1/4 tsp. crushed red pepper flakes 1/2 tbsp. fresh parsley 1 cup vegetable broth 1/3 tbsp. olive oil Directions: Rinse vegetables and parsley; chop mushrooms, celery, onions, parsley and mince garlic, set aside. Rinse, pat dry and cube fish into bite size pieces. In a nonstick saucepan, heat oil on medium and sauté vegetables until tender, about 4-5 minutes. Increase heat to medium-high, add tomatoes, broth, oregano and red pepper; bring to a boil and cook, uncovered, for about 10-15 minutes. Add fish and fresh parsley, reduce heat to medium and simmer uncovered another 10 minutes, or until fish is done. Serve.

Baked Potato*	Nutrition Information | Scale This Recipe
Ingredients: 1 small potato (3 oz.) Directions: Scrub potato and prick with fork. If microwaving, place on a paper towel. Microwave on high for approximately 2-4 minutes, depending upon the size. Turn over once and microwave another 2-3 minutes. If baking, bake in 375-degree oven for 40-50 minutes, depending upon the size. Let potato stand approximately 2-4 minutes. Serve.

Fish Taco with fruit Nutrition Information

1 serving fruit of choice

Fish Tacos*

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Ingredients: 4 oz. fillet of fish of choice 1 whole wheat (approximately 6 inch diameter) tortilla 1/2 bell pepper 1 Italian plum tomato 1/2 small onion 1/4 tsp. garlic powder 1/4 tsp. cumin 1/4 tsp. hot sauce 1 tbsp. low fat or nonfat sour cream 1/4 tbsp. olive oil Directions: Preheat broiler. Rinse and pat dry the fish. Broil fish 3-4 minutes on each side until no longer translucent. Rinse and slice the pepper, tomato and onion. Heat a nonstick skillet to medium high heat; add olive oil and sauté the vegetables for 3-4 minutes until cooked, but still crispy. Add the garlic powder, cumin and hot sauce and mix well with the vegetables. Warm the tortilla(s) in a microwave oven for about 10-15 seconds. Flake the fish into chunks and place in the center of tortilla(s); top with vegetables and sour cream. Serve immediately. Note: microwaves ovens vary in power: check after 20 seconds

Grilled Fish with brown rice and fruit, salad and tomato Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 4 cherry tomatoes 1 serving fruit of choice

Grilled Fish*

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Ingredients: 3 oz. fillet of fish of choice 3 tsp. Worcestershire sauce 4 tbsp. white wine 1 tbsp. fresh lemon juice 1/2 tsp. garlic powder 1/3 tbsp. olive oil Directions: Preheat grill. Rinse and pat dry the fish. In a deep dish, combine oil, Worcestershire sauce, lemon juice, wine and garlic powder; add fish, cover dish with plastic wrap and refrigerate for at least 30 minutes, turning once. Discard marinade; grill fish for about 10-12 minutes until done. Serve over rice.

Brown Rice*

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Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Healthy Fish Casserole with pasta and fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Healthy Fish Casserole*

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Ingredients: 3 oz. fillet of fish of choice 1/4 cup tomato sauce, low sodium 1/2 cup zucchini or yellow squash 1/2 tsp. dried basil 1 tsp. low sodium parmesan cheese 1/2 small onion Directions: Cook your pasta of choice such as linguine according to recipe directions, omit salt. Preheat oven to 400 degrees F. Spray a small-medium ovenproof casserole dish with cooking spray. Slice squash and onion; set aside. Rinse fish and pat dry. Spread tomato sauce in the bottom of the casserole dish; add fish and top with squash, onions and basil. Cover dish tightly with foil, and bake 15 to 20 minutes or until fish flakes easily. Serve fish over cooked pasta and sprinkle with Parmesan cheese.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Healthy Salmon Casserole with pasta, fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Healthy Salmon Casserole*

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Ingredients: 1/4 cup tomato sauce, low sodium 1/2 cup zucchini or yellow squash 1/2 tsp. dried basil 1 tsp. low sodium parmesan cheese 1/2 small onion 3 oz. salmon filet Directions: Cook your pasta of choice such as linguine according to recipe directions. Preheat oven to 400 degrees F. Spray a small-medium ovenproof casserole dish with cooking spray. Slice squash and onion; set aside. Rinse fish and pat dry. Spread tomato sauce in the bottom of the casserole dish; add fish and top with squash, onions and basil. Cover dish tightly with foil, and bake 15 to 20 minutes or until fish flakes easily. Serve fish over cooked pasta and sprinkle with Parmesan cheese.

Pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Mediterranean Salmon Salad, bread, fruit and yogurt Nutrition Information

1 cup low fat or nonfat, plain or sugar-free yogurt 1 serving fruit of choice 1 serving bread of choice

Mediterranean Salmon Salad*	Nutrition Information | Scale This Recipe
Ingredients: 2 oz. canned salmon, low sodium 1/2 cup chopped or sliced cucumber 1/2 tsp. oregano 1 tsp. balsamic vinegar 1/2 medium size fresh tomato 1/4 tbsp. olive oil Directions: Rinse and chop cucumber and tomato, set aside. Rinse and drain salmon; combine in a bowl with chopped vegetables. Toss with olive oil and balsamic vinegar. Sprinkle with oregano. Serve with bread of choice.

Salmon Cakes with brown rice, fruit & salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Salmon Cakes*

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Ingredients: 2 1/2 oz. canned salmon, low sodium 1 Italian plum tomato 1/4 tsp. garlic powder 1/4 tsp. oregano 2 tbsp. low sodium breadcrumbs 1 tbsp. fresh parsley 1 egg white 1/4 tsp. crushed red pepper flakes 1/2 small onion 1/3 tbsp. fresh lemon juice 1/4 tbsp. olive oil Directions: Rinse, drain and flake the salmon into a mixing bowl. Chop the onion, tomato and parsley, set aside. Mix all ingredients except tomato and shape the mixture into one or two patties, depending on desired size. Heat oil in a nonstick skillet over medium high heat and cook patties for about 3 to 4 minutes on each side until golden brown. Serve topped with chopped tomato on the side.

Brown Rice*

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Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Savory Salmon & Pasta Salad with salad and fruit Nutrition Information

1 serving fruit of choice 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 cup mixed salad greens

Savory Salmon and Pasta Salad*

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Ingredients: 2 1/2 oz. canned salmon, low sodium 2 tbsp. low fat or nonfat sour cream 1/2 tsp. mustard 1/2 tsp. dried parsley 1/2 tsp. dried dill 1 tsp. fresh lime juice 1/2 green onion 1/4 cup low fat or nonfat, plain or sugar-free yogurt Directions: Prepare pasta according to recipe, omit salt. Dice green onions. In a small bowl, combine yogurt, sour cream, mustard, lime juice, parsley and dill. For salad: drain and flake salmon; combine with cooked pasta and dressing, and toss gently. For best flavor, chill for 30 minutes before serving.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Scallops Kabobs with Baked Potato, salad and fruit Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Baked Potato*	Nutrition Information | Scale This Recipe
Ingredients: 1/2 medium potato (5-6 oz.) Directions: Scrub potato and prick with fork. If microwaving, place on a paper towel. Microwave on high for approximately 2-4 minutes, depending upon the size. Turn over once and microwave another 2-3 minutes. If baking, bake in 375-degree oven for 40-50 minutes, depending upon the size. Let potato stand approximately 2-4 minutes. Serve.

Scallops Kabobs*

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Ingredients: 4 1/2 oz. scallops 1/2 fresh medium zucchini 3 cherry tomatoes 1 small onion 1/2 tsp. oregano 1 clove garlic 2/3 tbsp. fresh lemon juice 1/3 tbsp. olive oil Directions: Use large sea scallops for this recipe. Rinse and pat dry the scallops and set aside. Rinse vegetables. Cut the zucchini into rounds, peel and slice onion into wedges, and mince garlic; set aside. Combine oil, lemon juice, garlic and oregano in a shallow dish. Marinate scallops and vegetables, coating well. Cover and refrigerate for about 30 minutes, turning once. Discard marinade and alternately thread everything onto skewer(s). If using wooden skewers be sure to soak them in water for about an hour to avoid the wood from burning. Grill, or broil on highest oven rack about 3-4 minutes on each side until scallops turns opaque and vegetables are cooked. Remove from skewers and serve.

Southwestern Fish Salad with tortilla chips and fruit Nutrition Information

1/2 oz. low sodium, baked tortilla chips 1 serving fruit of choice

Southwestern Fish Salad*

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Ingredients: 3 oz. fillet of fish of choice 1/4 cup canned black beans, rinsed and drained 1/4 cup frozen corn 2 tbsp. fresh cilantro 1/4 tsp. crushed red pepper flakes 1/2 tsp. garlic powder 3 tsp. fresh lime juice 1/3 tbsp. olive oil Directions: Preheat broiler. Rinse and pat dry the fish; set aside. Rinse the black beans and thaw corn. Rinse and chop the cilantro. In a small bowl whisk together lime juice, red pepper flakes, garlic powder and olive oil. Use one teaspoon of this mixture to brush both sides of the fish. Broil the fish about 3 minutes per side until no longer translucent. Let the fish cool for about 5 minutes. Combine the black beans, corn, cilantro and the rest of the dressing. Gently flake and fold in the fish. Let stand for 5-10 minutes for flavors to blend and serve.

Spicy Tuna Cakes with bread, fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 1/2 slices low sodium whole wheat bread 1 serving fruit of choice

Spicy Tuna Cakes*

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Ingredients: 2 1/2 oz. tuna fish water-packed, low sodium 1/2 bell pepper 1/2 small onion 2 tbsp. low sodium breadcrumbs 1 tbsp. fresh cilantro 1 egg white 1/4 tsp. cayenne pepper 1 Italian plum tomato 1/3 tbsp. fresh lemon juice 1/3 tbsp. olive oil Directions: Drain and flake the tuna into a mixing bowl. Rinse and chop the pepper, onion and tomato. Mix all ingredients except tomato and oil and shape the mixture into one or two patties, depending on desired size. Refrigerate for about 20-30 minutes. Heat oil in a nonstick skillet over medium high heat and cook patty (patties) for about 3 to 4 minutes on each side until golden brown. Serve topped with chopped tomato.

Spicy Tuna Cakes with Couscous, fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Ingredients: 2 tbsp. dry couscous 1/2 cup water

Directions: Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with with fork.

Stir-Fry Scallops with brown rice and fruit Nutrition Information

1 serving fruit of choice

Stir-Fry Scallops*

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Ingredients: 4 oz. scallops 1 tsp. canola oil 1 clove garlic 2 oz. fresh mushrooms 1 cup fresh broccoli 1/4 red bell pepper 1 tbsp. teriyaki sauce Directions: Rinse and pat dry scallops. If using sea scallops, cut into quarters; set aside. Wipe mushrooms with damp towel and slice. Rinse and chop broccoli and pepper into bite size pieces; Mince garlic and set aside with vegetables. Heat half of the oil in a non-stick skillet over medium-low heat: sauté garlic for 1-2 minutes. Raise temperature to medium high, add vegetables and stir-fry until tender for about 4-5 minutes. Add remaining oil and scallops to the pan and stir-fry until scallops are opaque, about 4-5 minutes. Add teriyaki sauce, stir and heat through out, about 1 minute. Serve.

Brown Rice*

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Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Teriyaki Salmon, Baked Sweet Potato, Green Beans & fruit Nutrition Information

1 serving fruit of choice

Baked Sweet Potato*

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Ingredients: 1 small sweet potato (3-4 oz.) 1/2 tsp. cinnamon Directions: Scrub potato and prick with fork in 4 or 5 places. For microwave, place on a paper towel and microwave on high for approximately 2-3 minutes, depending upon size: turn once and microwave for another 2-3 minutes. If necessary, microwave 1-2 minutes more until tender to the touch. (Note: all microwaves have different power, so check your setting, and cook according to doneness. If baking in oven, bake at 375 degrees F for about 45 minutes depending upon size. For both cooking methods: when finished cooking, let potato stand approximately 1-2 minutes. Split, sprinkle with cinnamon and serve.

Balsamic Green Beans*	Nutrition Information | Scale This Recipe
Ingredients: 1 cup fresh green beans 1 clove garlic 2 tsp. balsamic vinegar 1/4 tbsp. olive oil Directions: Rinse beans and snap into bite-size pieces, set aside. Mince garlic, set aside. Steam beans until tender, but firm, about 10-15 minutes and drain. Toss with garlic, balsamic vinegar and oil. Serve. You can prepare these beans in advance, refrigerate and serve cold if desired.

Teriyaki Salmon*

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Ingredients: 2 1/2 oz. salmon filet 2 tbsp. teriyaki sauce 1/4 cup vegetable broth 1 serving cooking spray Directions: Rinse salmon and pat dry with paper towel. Heat non-stick skillet on medium heat and spray with cooking spray. Place salmon in skillet; mix teriyaki sauce with broth and add to skillet. Cover and cook until golden, about 5-7 minutes on each side, or until fish flakes easily and the inside is opaque. Serve

Tuna fish over salad with toast and fruit Nutrition Information

3 oz. tuna fish water-packed, low sodium 2 cups mixed salad greens 2 cherry tomatoes 1 tbsp. salad dressing, low sodium 2 slices low sodium whole wheat bread 1 serving fruit of choice

Tuna Tuscan Style, pasta, and fruit and salad Nutrition Information

2 cups mixed salad greens 1 serving fruit of choice 2 tbsp. of salad dressing, low fat or nonfat; low sodium

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Tuna Tuscan Style*

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Ingredients: 1/2 small onion 3 black olives 2 1/2 oz. tuna fish water-packed, low sodium 1/4 tsp. crushed red pepper flakes 2/3 cup canned, crushed tomatoes, low sodium 1/4 tbsp. olive oil Directions: Prepare pasta according to recipe (see meal.) Chop onion and olives; drain tuna (or rinse and drain to decrease the sodium if you cannot get low sodium tuna.) In a nonstick saucepan, heat oil over medium heat and sauté onion until translucent, about 2-3 minutes. With a fork, flake tuna into saucepan and add olives, canned tomatoes with liquid, and pepper flakes. Partially cover saucepan, reduce heat to low and simmer for about 15-20 minutes, stirring occasionally, until most of the liquid has evaporated. Add cooked pasta to the sauce, heat through, 1-2 minutes, and serve.

Vegetable-Bean Tuna Salad with fruit Nutrition Information

1 serving fruit of choice

Vegetable-Bean Tuna Salad*

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Ingredients: 2 cups fresh spinach 1 medium size fresh tomato 1 clove garlic 2 oz. tuna fish water-packed, low sodium 1/4 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained 1/4 cup canned kidney beans, rinsed and drained 1 tbsp. fresh lemon juice 1 tsp. Dijon mustard 1 tbsp. fresh basil 1/4 tsp. black pepper 2 small olives 2/3 tbsp. olive oil Directions: Rinse and spin or pat dry spinach. Chop spinach, tomato and basil; mince garlic, set aside. Rinse and drain tuna and flake with a fork into a large bowl. Rinse and drain canned beans to remove any excess sodium and add to vegetables. Add tuna and mix all ingredients well. Whisk together olive oil, lemon juice, mustard, garlic, basil and pepper. Add dressing to vegetable/tuna mixture and toss until thoroughly mixed.

Zesty Scallops, Spinach & Garlic Sauté, brown rice, fruit Nutrition Information

1 small orange

Zesty Scallops*

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Ingredients: 4 oz. scallops 1 tbsp. unsweetened orange juice 1 tsp. fresh lime juice 1/4 tsp. cumin 1/4 tsp. garlic powder 1/4 tsp. cayenne pepper 1/3 tbsp. olive oil Directions: Preheat broiler. Use sea scallops for this recipe. Rinse and pat dry the scallops. In a small bowl whisk together the orange and lime juices with the olive oil, garlic, cumin and cayenne pepper until well blended. Pour the citrus juices over the scallops and marinate in the refrigerator for about 15-20 minutes. Coat the broiler pan with cooking spray, place the scallops in one layer and cook the scallops for about 2-3 minutes on each side until cooked and no longer opaque. Serve hot.

Spinach and Garlic Sauté*	Nutrition Information | Scale This Recipe
Ingredients: 4 cups fresh spinach 1 clove garlic 1/3 tbsp. fresh lemon juice 1/3 tbsp. olive oil Directions: Rinse and pat dry spinach leaves; chop and set aside. Mince garlic. In a non-stick skillet, heat oil on medium, add garlic and sauté until lightly golden. Add spinach, toss well and cover. Allow to cook until spinach is wilted. Add lemon, mix well and serve.

Brown Rice*

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Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Zesty Scallops, Spinach, Garlic Sauté, brown rice, fruit Nutrition Information

1 small orange

Zesty Scallops*

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Ingredients: 4 oz. scallops 1 tbsp. unsweetened orange juice 1 tsp. fresh lime juice 1/4 tsp. cumin 1/4 tsp. garlic powder 1/4 tsp. cayenne pepper 1/3 tbsp. olive oil Directions: Preheat broiler. Use sea scallops for this recipe. Rinse and pat dry the scallops. In a small bowl whisk together the orange and lime juices with the olive oil, garlic, cumin and cayenne pepper until well blended. Pour the citrus juices over the scallops and marinate in the refrigerator for about 15-20 minutes. Coat the broiler pan with cooking spray, place the scallops in one layer and cook the scallops for about 2-3 minutes on each side until cooked and no longer opaque. Serve hot.

Spinach and Garlic Sauté*	Nutrition Information | Scale This Recipe
Ingredients: 4 cups fresh spinach 1 clove garlic 1/3 tbsp. fresh lemon juice 1/3 tbsp. olive oil Directions: Rinse and pat dry spinach leaves; chop and set aside. Mince garlic. In a non-stick skillet, heat oil on medium, add garlic and sauté until lightly golden. Add spinach, toss well and cover. Allow to cook until spinach is wilted. Add lemon, mix well and serve.