'Fried' Fish with Potato Sticks

 Ingredients:

• 1 1/4 lbs. red potatoes, scrubbed
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 large egg
• 1/4 cup yellow cornmeal
• 2 tbsp. finely chopped fresh parsley
• 4 (5 oz.) fish fillets
• 4 lemon wedges

Makes 4 Servings (1 fish fillet & 1/4 of potatoes per serving)

1. Preheat oven to 400 F. Spray 2 baking sheets with nonstick spray. 
2. Cut potatoes into 1/2 x 2-inch stick; rinse under cold water and pat dry with paper towels. Spread in single layer on one of prepared baking sheets; spray with nonstick spray. Bake until potatoes until golden brown and crispy, about 30 minutes. Immediately sprinkles with 1/4 teaspoon of salt and 1/4 teaspoon of pepper. 
3. Meanwhile, lightly beat egg in pie plate. Mix together cornmeal, parsley, remaining 1/4 teaspoon salt and remaining 1/4 teaspoon of pepper on a sheet of wax paper. Dip fish, one fillet at a time, in egg, then coat with cornmeal mixture, pressing so it adheres.
4. Place fish on remaining prepared baking sheet; lightly spray with nonstick spray. Bake until golden brown and just opaque in the center, about 12 minutes. Serve with potato sticks and lemon wedges. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Fish and chips is a wonderful comfort meal when it's done right. The yellow cornmeal actually goes well on the fish with the parsley and the lemon wedges. The potatoes are also quite delicious with the fish as well. You can use any white fish fillet in this dish and the dish will be elegantly tasty. Don't forget to add your choice of vegetables to completely fill out your meal. 

Crispy Catfish with Tartar Sauce

Ingredients:

• 3/4 cup plain fat-free yogurt
• 1 shallot, finely chopped
• 2 tbsp. finely chopped fresh parsley
• 1 tbsp. fresh lemon juice
• 1 tbsp. fat-free mayonnaise
• 1 tbsp. pickle relish
• 2 tsp. capers
• 1 tsp. Worcestershire sauce
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 3/4 cup plain dried bread crumbs
• 1/4 cup almonds, toasted and finely chopped
• 2 tsp. dried thyme
• grated zest of 1 lemon
• 1/2 cup fat-free buttermilk
• 4 (5 oz.) catfish fillets
• lemon wedges

Makes 4 Servings (1 fish fillet and about 1/3 cup sauce per serving)

1. To make the tartar sauce, stir together yogurt, shallot, parsley, lemon juice, mayonnaise, pickle relish, capers, Worcestershire sauce, pepper, and cayenne in a serving bowl. Refrigerate, covered, until ready to serve. 
2. Preheat the oven to 400 F. Spray baking sheet with nonstick spray. 
3. Mix together bread crumbs, almonds, thyme, and lemon zest on sheet of wax paper. Pour buttermilk into pie plate. Dip fish fillets, one at a time, into buttermilk, then coat with bread crumb mixture, pressing gently so crumbs adhere. 
4. Place fillets on prepared baking sheet; spray with nonstick spray. Bake until just opaque in the center, about 10 minutes. Serve with tartar sauce and lemon wedges. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook. If you enjoy fish and chips with a side of tartar sauce, you will enjoy making and eating this dish. You can use any kind of fish (cod, halibut, tilapia, etc.) and your meal will be delicious. The fish literally melts in your mouth it's that good. The tartar sauce is both tangy and delicious and it goes great with fish and potatoes. 

Asian Sea Bass-A Classic favorite in Chinese Restaurants

Ingredients:

• 
  
  1 lb. seas bass fillets, cut into 4 pieces
• 
  
  6 scallions thinly sliced
• 
  
  1 tbsp minced peeled fresh ginger
• 
  
  2 tbsp reduced-sodium soy sauce
• 
  
  2 tsp Asian (dark) sesame oil
• 2 cups cooked rice

Makes 4 Servings

1. 
   
   Place the seas bass in a single layer in the center of an 18 x 12-inch piece of heavy-duty foil. Sprinkle witht 1/2 the scallions, the ginger, 1 tbsp of the soy sauce, and the oil. Make a packet by bringing the sides of the foil up to meet in the center and folding over the edges, then folding the ends together. Allowing room for the packet to expand, crimp the edges.
   
   
2. 
   
   In a large skillet, bring 1-2 inches of water to a boil. Place the packet in the skillet; reduce the heat and steam, tightly covered, until the fish is just opaque in the center, about 10 minutes. Open the packet carefully when tesing for doneness, as steam will escape.
   
   
3. 
   
   With a slotted spatula, transfer the fillets and scallions to a platter. Pour any cooking juices and remaining tablespoon of soy sauce over the fillets. Garnish with the remaining scallions; serve with the rice.
   
   WW Points Value: 3

Note: This recipe appears in the WW New Complete Cookbook. I've always wanted to try this recipe and I really enjoyed it. This recipe is a common classic in Chinese classic, which uses whole fish. This is a quick version and every bit as flavorful. Make sure to use the dark variety of sesame oil, which has a more intense flavor and fragrance than light sesame oil. You can substitute grouper, snapper or cod for the seas bass and it's just as delicious. I also highly recommend serving Baked Crab Rangoon with this dish for an authentic Chinese dinner!

Herb Crusted Red Snapper (Or Cod or any other fish you want to use!)

Ingredients:

• 
  
  1/4 dried parsely
  
• 1/4 cup dry white wine or water
• 3 tablespoons dried bread crumbs
• 2 teaspoons grated lemon zest
• 2 tabkespoons fresh lemon juice
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 2 teaspoons olive oil
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 1 1/4 lbs fish filets, cut into 4 pieces
• 4 carrots thinly sliced
• 4 medium zucchini, thinly sliced
• 2 teaspoons healthy margerine melted

Makes 4 servings

1. Preheat the ove to 375 F; spray a 9x13-inch baking dish with non-stocvk cooking spray.

2. In a small bowl, combine the parsley, bread crumbs, lemon zest, lemon juice, oregano, thyme, oil, garlic, salt and pepper. let mixture stand, covered, until it forms a paste-like consistency, about 10 minutes.

3.Place the fish, skin side down, in the baking dish. Spread the herb paste over the fillets with a spatula. Bake until the fish is just opaque in the center and the herb paste has formed a crust, about 12 minutes.

4. Meanwhile, place the carrots in a steamer basket; set in a medium saucepan over 1 inch of boiling water. Cover and steam 5 minutes; add the zucchini and steam until the vegetables are firm but tender, about 3 minutes longer. Toss gently with the butter. Serve the fish, with veggies on the side.

WW Points Value: 5 per serving (1 piece of fish and 1 1/2 cups Vegetables)

Note: This recipe appears in the WW New Complete Cookbook. You can use any kind of fish you want for this recipe.

Simple fresh Fish: Baked Tilapia

Ingredients:

• 1 spray (s) cooking spray
• 4  (5 oz) fillets of tilapia
• 1/2 tsp salt
• 1/2 tsp freshly ground pepper
• 1 tbsp fresh lemon juice
• 2 tsp garlic herb seasoning

Makes 4 servings

1. Preheat broiler or preheat oven 325 F. Coat a shallow roasting pan with cooking spray.
2. Season both sides of fish with salt and pepper. Transfer fish to prepared pan and drizzle with lemon juice; sprinkle garlic herb seasoning over the top.
3. Broil until fish is fork-tender, abot 5 minutes or bake fish for 20 minutes antil fork-tender. Yields 1 fillet per serving.

Note: This recipe appears courtesey of weightwatchers.com. You can use any type of white fish with this recipe such as hallibut, flounder, sole, cod, and even shellfish. Lime juice instead of lemon juice works just as well for anothre substitution.

Bayou-Style Tuna with Roasted Red Pepper Sauce

Ingredients:

• 1 tbsp smoked sweet paprika
• 1 1/2 tsp sugar
• 1/2 tsp ground cumin
• 1/2 tsp oregano
• 1 tsp salt (Optional)
• 1/2 tsp ground black pepper
• 4 (6 0z) tuna steaks, 1/2 inch thick
• 1 tbsp olive oil
• 1 (5 oz) jar of roasted red pepper, rinsed and drained
• 1/3 cup fat-free half-and-half
• 1 garlic clove, peeled or 1 tsp minced/powdered garlic

Makes 4 Servings

1. Combine the paprika, sugar, cumin, oregano, 3/4 tsp of salt and black pepper on a sheet of wax paper. Coat the tuna steaks with the paprika mixture, pressing lightly so it adheres.
2. Heat the oil in a large nonstick skillet over high heat. Add the tuna and cook about 3 minutes on each side for medium-rare or until desired doneness.
3. Meanwhile, combine the roasted  red pepper, half-and-half, garlic and the remaining 1/4 tsp of salt in a blender and puree. Transfer to a microwavable bowl and microwave on high, stirring twice, until bubbly, 1-1 1/2 minutes.
4. Sppon the sauce evenly on 4 plates and top each with a tuna steak.

Note: This recipe appears in the WW in 20 minutes Cookbook. I cooked this last night and it was so good and so Hot! I highly recommend drinking a lot of water. I also cut back on the paprika and used Creole seasoning. Creole seasoning works just as well. If you have the Griddler like I do, use it when cooking the tuna steaks to save you time and the fish will taste just as good.

Greek-Style Cod Filets-who knew fish tasted so good?

Ingredients:

2 tsp olive oil
1 medium onion(s), chopped
2 tsp garlic powder
2 (14 1/2 oz) canned diced tomatoes
1/2 tsp dried oregano
1/4 tsp black pepper
4 (5 oz) cod fillets raw
1/4 tsp table salt
3 tbsp Feta cheese, crumbled

Serves 4

1. Heat the Oil in a large nonstick skillet over medium heat. Add the onion and garlic; cook, stirring, until softened, about 4 minutes. Add the the tomatoes with their juice, oregano, and pepper; cook, stirring, until heated throught, about 3 minutes.

2. Sprinkle the cod with the salt. Place in the skillet and spoon some of the tomato mixture on top. Cook, uncoverd, until the fish is just opaque in the center, 6-8 minutes. Spinkle with the Feta Cheese and serve.

Note: This recipe appears in the WW in 20 Mintues Cookbook. This is one of my favorite recipes and my mom loves this dish too. Mediterranian food tastes so good you forget htat it's good for you. If you have any leftover fish, you can eat it fo lunch and it tastes just as good as you cooked it.

Fast Fresh Fish-Mediterranian-Style Swordfish

Ingredients:

• 1 tbsp chopped fresh parsley
• 1 tbsp lemon juice
• 2 tsp Dijon mustard
• 1 1/2 tsp olive oil
• 3/4 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 4 (6-oz.) Swordfish steaks, about 3/4 inch thick
• 2 tbsp chopped pitted kalamata olives (optional)

Serves 4

1. Combine the parsley, lemon juice , mustard, oil, basil, 1/4 tsp salt and 1/8 tsp of the pepper in a small bowl; set aside.
2. Spinkle the swordfish with the remaining 1/4 tsp salt and 1/8 tsp pepper. Spray a nonstick ridged grill pan with nonstick spray and set over medium-high heat. Place the swordfish on the grill pan and cook until browned, about 4 minutes in each side. Brush with half the parsley mixture; turn and grill about 1 minute. Brush with the remaining parsley mixture; turn and grill until the fish is just opaque throughout, about 1 minute longer. Serve sprinkled with the olives.

Note: This recipe appears in the WW in 20 Minutes Cookbook. It's one of my favorites but I usually use cod because cod is my mom's favorite fish. I really like swordfish because it's so meaty but it has a strong fishy scent to it. You can use any fish with this recipe.

Fish with a Fiery Taste: Cajun Fish

Ingredients:

• 1 1/4 lbs Red Snapper or Cod or any fish you want
• 1 Tbsp Paprika or Creole Seasoning
• 2 garlic cloves, minced
• 1 Onion finely chopped
• 1 tsp freshly ground pepper
• 1 tsp cayenne
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/2 tsp dried thyme
• 1 Tbsp Olive Oil
• 2 Tbsp fresh lemon Juice
• 1 tbsp finely chopped chives
• 
  
  1 lemon, cut into wedges
  
  
  

1. 
   
   Preheat the grill; place the grill rack 5" from the coals.
   
   
   
2. 
   
   Spray a sheet of heavy-duty foil with non-stick spray; place the fish, skin-side down, in the center. Fold up the edges to make a pan. In a small bowl, mix the paprika, garlic, onion, pepper, cayenne, oregano, salt and thyme. Drizzle the oil on the fish; sprinkle with the spice mixture, lemon juice and chives.
   
   
   
3. 
   
   Transfer the foil to the grill rack, Cover the grill, opening the top and bottom flues Slightly. Cook the fish until just opaque in the center, 10-15 minutes. Serve with lemon wedges and veggies of your choice.
   

WW Points Value: 4 (1/4 of fish)

Note: This recipe appears in the WW New Complete Cookbook. The orginal recipe was cajun red snapper but you can use any fish you want. If you don't have a grill, no problem. You can bake the fish for 20 minutes @ 350 F or broil the fish for 10-20 minutes. I use onions instead of shallots and it's just as good. Paprika may be too hot for your taste buds so creole seasoning works just as well.

Broiled Fish Staten Island Style

Ingredients:

• 3 Tbsp extra virgin olive oil
• 4 garlic cloves (4 tsp minced garlic)
• 10-12 oz. Sea Bass
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 tsp paprika
• 1/4 tsp crushed red pepper
• 1 tsp fresh chopped parsley
• 1/2 tsp fresh chopped basil
• 2 tsp lemon juice

1. Combine the oil and garlic in a blender until well-blended. Place the fish in a medium bowl. Pour the oil mixture over the fish. Marinate well about 30 minutes.
2. Preheat the oven 500 F. Remove the fish from the bowl and place on a small broiling tray, about 1" larger than the fish. Spinkle the fish with salt, pepper, paprika and red pepper.
3. In a small bowl, combine the parsley and basil. Then sprinkle over the fish. Pour the lemon juice over the fish.
4. Bake fish for 20-30 minutes.

WW Points Value: 9

Note:
This recipe appears in the South Beach Diet Cookbook and came from the menu of Macaluso's in Miami Beach. The recipe originally calls for sea bass but sea bass is an endangered species so I used Cod instead. It was just as good. I don't know if I did the recipe right because I broiled and baked the fish. The recipe is supposed to be home-cooked Italian Staten Island style. I'm not sure if I did it right but it tasted delicious.