All Recipes baked salmon recipe:

http://allrecipes.com/recipe/baked-salmon-ii/

Yum-O! Tastes even better next day

Easy Sole Meuniere

Ingredients
1/2 cup all-purpose flour
Kosher salt and freshly ground black pepper
4 fresh sole fillets, 3 to 4 ounces each
6 tablespoons unsalted butter (use extra virgin olive oil)
1 teaspoon grated lemon zest
6 tablespoons freshly squeezed lemon juice (3 lemons)
1 tablespoon minced fresh parsley (I used green onion; didn't have parsley)

Directions

Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready

Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.

Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Carefully put the fish filets on the ovenproof plates and pour the sauce over them. Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets. When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley, salt, and pepper and serve immediately.

PINK TEAM

Simple Pasta Tuna Salad

Since I HATE veggies, I used pasta that is made from veggies (1/2 my daily requirements in one meal)

306 Cal per serving (This recipe will give me 3 Servings ( You can use the whole box to double it up if you want)

I used half box of the Ronzoni Garden Delight Tricolor Rotini. Enriched carrot, tomato & spinach pasta blend with a half serving of vegetables per 2 oz. portion.

2 TB Miracle Whip

2 TB Sweet relish

2 cans Light Starkist TUNA

For all who are not very fond of fish and like to have it small doses
I like this recipe very much, because you can change it to whatever ingredients (vegetable, fish, sea food) you have in the fridge. And it is done in about 15 minutes.

Pasta with salmon sauce:

Salmon sauce: 6 servings (I had one and froze the others)

200 g smoked salmon (in slices)
250 ml Rama Cremefine (alternatively, use cream cheese and milk)
120 g peas (or other vegetable, whatever you like)
200 ml low-fat milk
scallions
olive oil
lemon juice
herbs, salt, pepper

Calories per serving (without pasta): about 150

Roast the scallions with a bit of olive oil, cut the salmon in small pieces and add. Add cremefine, milk and peas and cook. Add some lemon juice and whatever herbs you like, and serve it with your favorite type of pasta (and a salad on the side).

Fettuccine Alfredo with grilled Prawns and Peppers


This is so easy for people like me who don't know how to cook

1. Prepare fettuccine noodles (used whole wheat)
2. Follow directions on Knorr package Alfredo Sauce (Don't judge me...I don't cook remember!)
3. grill 31 jumbo prawns (shelled & de-veined- from frozen package) on George foreman grill
4. grill red, orange and yellow sweet peppers on George Foreman grill
5. mix all ingredients together and enjoy.

Prep time: 5 minutes
Cook time: 10 - 15 minutes
Eat time: 1 minute & 36 sec Flat! (new record....lol)
Band-aids: 1 cut my thumb chopping green peppers (notice there was none in the recipe)

calories: 440 for a very large bowl

Shrimp Stir Fry (Over Rice)

Ingredients:

- Shrimp
- Broccoli
- Sugar Snap Peas
- Bell Pepper
- Seasonings (Salt, Pepper, Garlic powder/salt, etc.) to taste
- Rice (White or Brown)


- Heat 1 Tbsp. olive oil in a large skillet (this step is optional)
- Add shrimp and stir fry (cook) over high heat for 1 1/2 minutes.
- Add vegetables and stir fry for 3 minutes.
(Shrimp should be completely pink. If thawed and pre-cooked, add with vegetables.)
- Add seasonings and cook for 1 more minute. Serve immediately.

I served over white rice. Brown rice would be a healthier alternative, but I didn't have any.

Monet- Purple team
Lunch





Tomato - Tomato (Medium Raw), 0.5 med

Miracle Whip - Light Dressing, 15 grams (1 Tbsp)

Cucumber - With peel, raw, 0.5 cucumber (8-1/4")

Starkist - Albacore White Tuna - Flavor Fresh Pouch In Water 2.6 oz, 2.6 OZ/74g

Lucerne - Light String Cheese, 1 stick


Calories-196
carbs- 12
fat- 7
protein- 27
sodium- 678
Potass- 631

Mixed Miracle Whip and Tuna together and everything else washed and sliced. string cheese pulled apart.
I ate the cheese with the tomatoes and the tuna on the cucumbers.

Pan fried Sea Bass with pesto ratatouille steamed veg.

Chop and fry onion, celery, mushrooms, and yellow pepper till soft - 5 mins
Add tomatoes, pesto and purée. Reduce heat and cook further 7 minutes.
In a heavy preheated fry pan fry fish skin down in oil then turn.
Steam potatoes for 10 mins, add carrots and steam for a further 20 mins.

Total calories 473 - although I left some potatoes as I was too full!!

Never tried sea bass before! Very nice delicate flavour. Will definitely try again

Easy Tuna Melt

*1/2 can flaked light tuna in water
*spread tuna on 1 slice of Dempster's whole wheat bread
*top with low fat cheese slice of choice (mozzarella is my favorite)
*top with another slice of Dempster's whole wheat bread
*Warm on low heat on frying pan until cheese melts and Tuna is warm.

You can add celery or red peppers to the tuna if desired. This was breakfast for me and I just wanted plain old Tuna.

Serve and enjoy!