This delicious tuna recipe is made with all fresh ingredients. Ripe, fresh tomatoes, herbs, garlic and tuna combine together to make an easy but memorable meal. Fresh tuna becomes tough if overcooked, so make sure to just under cook it.

Serves 4  Time: 40 minutes

Ingredients:
1 pound fresh sliced tuna 
1 small chopped onion
1 tablespoon olive oil
3 cloves chopped garlic
1 teaspoon low sodium soy sauce
3 tomatoes, seeded and dices
2 tablespoons lemon juice
1 cup white wine
1/2 tablespoon fresh chopped parsley
1/2 tablespoon fresh chopped thyme

Directions:

1. Heat a medium saucepan over medium-high heat. When pan is hot add oil and saute onions and garlic until tender.
2. Add soy sauce, tomatoes, lemon juice, wine, and herbs. Lower heat to medium and simmer for 20 minutes.
3. Place fish on top of sauce.
4. Cook covered for 10 minutes or until done.  

Calories 320, Fat 12.8g, Cholesterol 35mg, Sodium 110mg
Carbohydrates 8.6g, Fiber 1.7g, Sugars 3.9g. Protein 31.4g

These easy and delicious fish tacos have become a favorite in our house, I'm sure they will become a favorite in yours as well.

Serves 4 (2 tacos each)  Time: 30-40 minutes

Ingredients:

8 corn tortillas
1 pound cod (or other firm white fish)
3 tablespoons lemon or lime juice (divided)
2 tablespoons diced green chilies (divided)
1/2 teaspoon ground red chili pepper (divided)
2 cups thinly sliced or grated green cabbage

1 sliced green onion
2 tablespoons chopped fresh cilantro
1/4 cup non-fat Greek style plain yogurt (or sour cream)
2 tablespoons light mayonnaise
1/4 teaspoon ground cumin
1 tablespoon olive oil

Directions:

1. Cut the fish into 1-inch cubes. Place in a glass bowl, add 1 tablespoon lime juice, 1 tablespoon green chilies, 1/4 teaspoon red chili pepper, mix well and marinate for 20 minutes.
2. In a medium size bowl, mix the cabbage, green onion, cilantro and 1 tablespoon of lime juice. Set aside.
3. In a small bowl, mix the yogurt, mayonnaise, 1 tablespoon lime juice, 1 tablespoon green chilies,1 /4 teaspoon cumin and 1/4 teaspoon red chili pepper. Set aside.
4. Remove fish from marinade.
5. Heat a large skillet over medium high heat. Saute the marinated fish for about 3-4 minutes, or until done.
6. Here are 3 ways to heat tortillas: wrap in foil and heat in a 300 degree oven for 15-20 minutes; or wrap 2 or 3 in moist paper towels and heat for about 30 seconds in microwave; or my favorite way is to heat them one at a time in a cast iron skillet on the stovetop.
   
7. In each warm tortilla, arrange some of the cabbage on the bottom, then the fish, top with the sauce and serve warm.

Calories 318, Fat 8.4g, Cholesterol 66mg, Sodium 182mg
Carbohydrates 28.6g, Fiber 4.4g, Sugars 3.9g, Protein 32.4g

This flavorful healthy and exceptionally easy fish recipe will allow you to keep your New Year resolution for eating healthy. The ginger lime marinade is fabulous with any firm, thick cut fresh fish. If you use fresh tuna, it dries out when cooking, so for best results slightly undercook it. 

Serves 4    Time:

Ingredients:
1 pound thick cut fresh tuna, swordfish or shark
3 tablespoons fresh lime juice
2 tablespoons white wine
1 tablespoon fresh chopped parsley
1 tablespoon fresh chopped basil
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/8-1/4 teaspoon ground red pepper

Directions:

1. Place tuna in a glass baking dish with tightly fitting cover. (You can also cover with foil.)
2. In a small bowl combine the lime juice, wine, parsley, basil, ginger, garlic, and red pepper.
3. Pour the marinade over the fish, cover and set aside for 15-30 minutes.
4. Pre-heat oven to 375 degrees.
5. Place the covered baking dish with both the fish and marinade in the hot oven and bake for 20- 25 minutes. Don't overcook the tuna.

Calories 223, Fat 9.2g, Cholesterol 35mg, Sodium 58mg
Carbohydrates 1.7g, Protein 30.3g

In October we have our Mushroom Festival. If you are unfamiliar with the variety of edible fresh mushrooms available to use in cooking I recommend attending a festival, a guided mushroom/nature walk or checking out a farmer' market to see the delicious varieties of edible fungi.
 So in honor of our local festival, here is a remarkably easy cod recipe that has an amazing amount of flavor. I like using cod in this recipe because it is a nice light, tender fish that goes well with the sauteed mushrooms. 

• You can use Chanterelle, Crimini, white or most any other fresh mushrooms.

Serves 4   Time: 

Ingredients:
1 tablespoon butter
1 pound mushrooms, washed and thinly sliced
3-4 cloves minced garlic
1/2 cup dry vermouth
1 tablespoon balsamic vinegar
1 pound cod (4 portions)

Directions:

1. Melt butter over medium heat in a large skillet.
2. Add mushrooms stirring well. Cook about 8-10 minutes, mushrooms should be slightly browned.
3. Stir in garlic, cook 1-2 minutes.
4. Pour in vermouth and vinegar. Mix well with the mushrooms.
5. Place cod portions on top of mushrooms. 
6. Spoon some of the sauce along with some mushrooms over the cod.
7. Cover and cook 5-8 minutes depending on thickness of fish.
8. Remove fish to a serving platter, arrange mushrooms on and around cod before serving.

Calories 174, Fat 4.3g, Cholesterol 70mg, Sodium 115mg
Carbohydrates 4.5g, Fiber 1.2g, Sugars 1.9g, Protein 29.6g

With all of it's wonderful omega-3 fatty acids, protein, vitamin D, 
B vitamins , potassium and selenium salmon is considered a superfood. This beautifully flavored fresh salmon fillet is slightly sweet with a hint of tang. 
If the weather is nice, try my salmon recipe grilled.

Serves 4  Time: Marinate 1-2 hours  
                        Cook 20 minutes

Ingredients:
1 pound salmon fillet
freshly ground pepper to taste
1/4 cup lemon juice
2 tablespoons brown sugar
2 tablespoons soy sauce
1/4 cup water

Directions:

1. Place fish in a glass-baking dish.
2. Sprinkle pepper over the salmon fillet.
3. In a small bowl combine lemon juice, brown sugar, soy sauce and water.
4. Pour marinade over salmon, turn salmon over so skin side is up, cover dish and marinate for 1-2 hours. 
5. Cover and bake salmon skin side down in a pre-heated 400-degree oven for about 20 minutes. Salmon flesh should flake easily with a fork.

Calories 259, Fat 14.0g, Cholesterol 71mg, Sodium 511 mg
Carbohydrates 6.2g, Sugars 5.2g, Protein 25.6g

Looking for some healthy comfort food? Try this wonderful updated version of a classic tuna casserole. 

serves 4   Time: 45-50 minutes

Ingredients:
6 ounces wide egg noodles
2-1/2 tablespoons butter (divided)
1 chopped small onion
3 cloves chopped garlic
1/2 chopped green bell pepper
2 chopped celery stalks
6 sliced mushrooms
2 seeded diced small tomatoes
2 tablespoons flour
1 cup low- fat milk
1/2 tablespoon each chopped fresh thyme, rosemary, and oregano
2 cans low-sodium tuna, drained
1/3 cup non-fat plain Greek style yogurt
2 tablespoons Parmesan cheese

Directions:

1. Cook egg noodles according to package directions.
2. Pre-heat oven to 350 degrees. Spray a baking dish with cooking spray.
3. Heat a large skillet over medium-high heat.
4. Melt 1/2 tablespoon butter. Saute onion, garlic, bell pepper, and celery until tender.
5. Stir in mushrooms, cook until tender. Add tomatoes stirring well. Remove from pan, set aside.
6. Heat a medium saucepan over medium heat. Melt remaining 2 tablespoons butter. 
7. Whisk in flour. When flour is blended, whisk in milk, stirring until smooth.
8. Add thyme, rosemary, oregano, tuna, and yogurt to the flour mixture, stir well. 
9. Stir vegetables into the tuna mixture.
10. Drain egg noodles when done. Place the cooked pasta in a baking dish and add the tuna/vegetable mixture. 
11. Mix very well making sure all pasta is coated.
12. Sprinkle Parmesan cheese on top, cover, and bake 30 minutes. 

Calories 318, Fat 11.2g, Cholesterol 73mg, Sodium 210mg
Carbohydrates 24.6g, Fiber 2.4g, Sugars 7.7g, Protein 32.0g

This fish recipe makes a wonderful light summer entree. It has excellent flavor and it's easy to prepare making this fish entree a great choice to serve either on weeknights or for entertaining. For a quicker meal, make the salsa ahead, then warm it up and add the avocado right before serving.

Serves 4   Time: 30 minutes

Ingredients:
4-(4 ounce) portions Mahi Mahi 
1/2 cup water
4 tomatillos, husked and chopped 
2-3 cloves garlic, minced
2 tablespoons lime juice
1 tablespoon jalapeno, seeded and chopped
1 tablespoon cilantro, chopped
1/2 teaspoon ground cumin
1/2 large avocado, peeled and chopped

Directions:

1. In a small saucepan, bring water, tomatillos, garlic, lime juice, jalapeno, cilantro and cumin to a boil.
2. Reduce heat and simmer uncovered for 15-20 minutes. Stir in avocado and set aside.
3. Heat a large saucepan over high heat. Sear fish 2-3 minutes per side. (You can add 1/2 tablespoon oil to the pan if you wish.)
4. Top fish with salsa before serving.

Calories 157, Fat 5.1g, Cholesterol 85mg, Sodium 103mg
Carbohydrates 5.6g, Fiber 2.5g, Sugars 1.7g, Protein 22.1 g

This fresh tasting salmon makes a beautiful entree. Salmon is perfectly complimented with this mild mango salsa. Serve this delightful recipe with a salad and a simple rice dish for a fabulous healthy meal.

Serves 4   Time: 30-35 minutes

Ingredients:
4 (4 ounce) salmon fillets
1 mango, peeled and diced
1/4 cup red onion, chopped
2 tablespoons chopped cilantro
1 tablespoon fresh lime juice (about 1 lime)
lime zest (from 1 lime)
small pinch red pepper flakes (optional)

Directions:

1. In a small bowl, mix mango, onion, cilantro, lime juice, lime zest and red pepper flakes. Set aside at room temperature.
2. Pre-heat oven to 375 degrees. 
3. Spray or lightly brush salmon with olive oil. 
4. Place each salmon portion in an individual foil packet, leave a pocket of air around the salmon.
5. Place salmon packets on baking dish, bake for 15-20 minutes. 
6. Check for doneness, salmon should flake easily with a fork.
7. Arrange mango salsa on top of salmon before serving, serve warm.

• Grilling the salmon in foil packets is also a recommended cooking method. 

Calories 271, Fat 14.2g, Cholesterol 71mg, Sodium 71mg
Carbohydrates 9.8g, Fiber 1.1g, Sugars 8.0g, Protein 25.4g

This Almond Encrusted Halibut is a perfect entree to serve to your family for a special meal or to guests at a dinner party. It's very easy to make and has a beautiful presentation. You can prepare this through step 5, cover and refrigerate it until you're ready to bake it. Halibut is a mild tasting tender fish. I was lucky enough to get fresh caught Halibut from a friend whose husband loves to fish, but if halibut is not available you use another white mild fish instead. For a complete meal pair this elegant entree with a vegetable and rice side dish.

Serves 4    Time: 30 minutes

Ingredients
1 pound Halibut (or other mild white fish)
1/3 cup finely chopped almonds
1 tablespoon minced onion
3 cloves minced garlic
1/2 tablespoon chopped fresh sage (or 1/2 teaspoon dry sage)
1 tablespoon melted butter

Instructions

1. Pre-heat oven to 350 degrees. Coat baking dish with cooking spray.
2. Thoroughly dry fish.
3. In wide, shallow bowl mix the almonds, onion, garlic, and sage. 
4. Brush melted butter onto both side of fish, then firmly press fish down into the almond mixture.
5. Turn over and coat the other side of the fish with the almond mixture.
6. Place coated fish into prepared baking dish and bake for about 20-25 minutes. (For fish about 1-1/2 to 1-3/4 inches thick.)

Calories 235,  Fat 10.2g,  Cholesterol 54mg,  Sodium 99mg,  
Carbohydrates 2.8g,  Fiber 1.2g,  Protein 32.2g