Seafood Main Dishes

As I mentioned a few weeks ago, I love fish tacos.  It seems this is what I order anymore if I go out to eat and I made at home this past week.  This recipe comes from the Good Deal cookbook.  This is one of the cookbooks that are circulating among my meetings and members love it.  The recipes are down to earth and using ingredients that aren’t uncommon.  I didn’t use catfish in this recipe but used tilapia.  I also used nonfat plain Greek yogurt instead of sour cream.  I looked up chipotles en adobo because I was curious what they are.  They are dried, smoked jalapenos.  Adobo is a tangy, slightly sweet red sauce.  They do add a hot and smoky flavor to your dish.  Loved it!  Gives it a kick!

Catfish Tacos with Chipotle Sour Cream

½ c. light sour cream

2 T. chopped fresh cilantro

1 tsp. minced chipotles en adobo

4 c. coleslaw mix

1 ½ T. lime juice

2 tsp. canola oil

½ tsp. salt

1 tsp. black pepper

1 pound catfish fillets, cut into 1-inch pieces

½ tsp. chili powder

8 (6-inch) corn tortillas, warmed

Spray broiler rack with nonstick spray and preheat broiler. Stir together sour cream, cilantro, and chipotles en adobo in small bowl.  Stir together coleslaw mix, lime zest and juice, oil, ¼ tsp. salt, and ½ tsp. pepper in large bowl.  Sprinkle fish with remaining ¼ tsp. salt, remaining ½ tsp. pepper, and chili powder.  Spray fish lightly with olive oil nonstick spray and pace on broiler rack.  Broil 5 inches from heat until just opaque throughout, 3-5 minutes.  Divide fish evenly among tortillas.  Top evenly with slaw and sour cream mixture.  Serves 4

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Weight Watchers Good Deal-more satisfying meals for less money cookbook © 2014 Weight Watchers.com. All rights reserved

 

 

 

My favorite meal these days when I go out to different restaurants is fish tacos. They are light and satisfying at the same time. My favorite is with a nice whitefish, such as Tilapia. I ran across this recipe in the cookbook: “Love It!, Cook It! Eat It! This recipe is gluten free and takes less than 20 minutes to make!

Florida Shrimp Tacos

8 corn taco shells

¾ lb. medium Key West pink shrimp or other medium shrimp, peeled and deveined

1/8 tsp salt

1 T. key lime juice or regular lime juice

½ small avocado, halved, peeled, pitted, and diced

½ c. fresh cilantro leaves

½ c. mango salsa

Preheat oven to 400. Place taco shells on baking sheet and bake until warm, about 6 minutes. Meanwhile, spray large skillet with nonstick spray and set over medium-high heat. Add shrimp, sprinkle with salt, and cook, turning occasionally, just until opaque in center, about 3 minutes. Sprinkle with lime juice and cook 1 more minute. Spoon shrimp evenly into tacos. Top evenly with avocado, cilantro, and salsa. Serves 4

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Love It, Cook It, Eat It!  Cookbook © 2014 Weight Watchers.com. All rights reserved 

 

 

 

 

If you haven’t had fish tacos before, you must try these!  I always frowned upon eating fish in my tacos but a friend convinced me to try and now it is even to the point that is all I order anymore.  But, you still need to ask the appropriate questions if you are eating out because last week, I did see fish tacos on the menu; however, the fish was fried!  What a surprise that would have been when the waiter brought the food to the table.  The recipe did state you could grill the tortillas and remove them while they are warm, but still pliable.

Baja Fish Soft Tacos

1 (6 oz.) tilapia fillets

Cooking spray

¼ tsp. ground red pepper

¼ tsp. salt

2 c. packaged angel hair slaw

3 T. light mayonnaise

2 T. chopped fresh cilantro

1/8 tsp. ground red pepper

8 (6-inch) corn tortillas

½ c. refrigerated pico de gallo

Prepare grill.  Coat fish with cooking spray.  Combine ¼ tsp. ground red pepper and salt; sprinkle over both side of fish.  Place fish on grill rack coated with cooking spray.  Grill 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.  While fish grills, combine slaw and next 3 ingredients in a medium bowl, tossing to coat.  Quickly flake fish into bite-sized pieces with 2 forks.  Wrap tortillas in 2 layers of damp paper towels.  Microwave at high 30-40 seconds or until thoroughly heated.  Divide fish evenly among tortillas; top evenly with slaw mixture and pico de gallo.  Yields:  6 servings

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

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A great alternative to the summertime treat, the hamburger.  You can serve either on a bun or by itself.  I like serving on a bed of spinach salad for a lighter lunch or dinner.

Tuna Patties

2 (6 oz) cans water-packed tuna, drained and flaked
3 egg whites
3 T. seasoned dried bread crumbs
4 scallions, thinly sliced
2 T. minced parsley
1/4 tsp. freshly ground black pepper (optional)

In medium bowl, combine ingredients.  Shape mixture into 4 equal patties.  Spray large nonstick skillet with nonstick cooking spray; heat.  Add patties and cook until golden brown, about 5 minutes on each side.

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I don’t eat enough fish so I decided to try some new fish recipes.  I tried this one from the website from 6 years ago.  Instead of sole, I used tilapia, and it was very good.  I served with roasted cauliflower.  Very tasty!  I ended up using a little more lemon juice too!

Mediterranean Sole

2 lg. potatoes, peeled
1 tsp. table salt, divided
1 1/3 pound sole
2 T. fresh lemon juice
1 tsp. ground oregano
½ c. feta cheese, crumbled
5 medium olives, jumbo black, pitted and chopped

Preheat oven to 450.  Coat a 9×13-inch baking pan with cooking spray.  Slice potatoes into ½-inch thin rounds then place them on the bottom of the pan.  Coat the potatoes with spray, then sprinkle them with ½ tsp. salt.  Place sole over potatoes.  Sprinkle with lemon juice, remaining salt and oregano.  Top with feta cheese and black olives.  Bake until sole flakes easily with a fork, about 15 minutes.  (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

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A great fall recipe from the Weight Watchers website:  www.weightwatchers.com

Tuna Noodle Casserole

3 c. fat-free skim milk
2 T. all-purpose flour
2 T. Dijon mustard
2 T. Worcestershire sauce
1 tsp. dried dill weed
½ tsp. black pepper, freshly ground
¼ tsp. table salt
20 oz. frozen mixed vegetables, thawed
12 oz. canned chunk white tuna in water, drained
8 oz. uncooked whole-wheat pasta, spiral shape, cooked according to package instructions, drained
2 oz. Parmesan cheese, Parmigiano Reggiano, grated (about ½ cup)

Position the rack in the center of the oven and preheat the oven to 350.  Whisk the milk and flour in a large saucepan over medium heat until simmering and thickened.  Whisk in the mustard, Worcestershire, dill, pepper, and salt.  Then stir in the vegetables, tuna, noodles, and cheese.  pour into a 2-quart round or oblong casserole.  Bake until bubbling and lightly browned, about 40 minutes.  Let stand 10 minutes at room temperature before serving.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

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This is a recipe that was totally new to me until I went out with some girlfriends and had a fish taco!!  They are fabulous!!  This recipe is from the Weight Watchers Comfort Classics cookbook.  Give it a try, it is very good!

Fish Tacos with Crunchy Slaw

½ c. light sour cream
1 tsp. minced chipotles en adobo
4 c. coleslaw mix
1 tsp. grated lime zest
2 tsp. canola oil
1 tsp. salt
3/4 tsp. black pepper
½ tsp. chili powder
1 lb. firm-fleshed skinless cod or halibut fillets, cut into 1-inch pieces
8 (6-inch) corn tortillas, warmed

Spray a broiler rack with nonstick spray and preheat the broiler.  Stir the sour cream and chipotles en adobo together in a small bowl.  Stir the coleslaw mix, lime zest, lime juice, oil, ½ tsp. of the salt, and ½ tsp. of the pepper together in a lg. bowl.  Sprinkle fish with the remaining ½ tsp. salt, remaining ¼ tsp. pepper, and chili powder.  Spray lightly with olive oil nonstick spray and place on the broiler rack.  Broil 5 inches from the heat until fish is just opaque throughout, 3-5 minutes.  Divide fish evenly among tortillas.  Top evenly with slaw and the sour cream mixture.  (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Comfort Classics Cookbook  © 2009 Weight Watchers.com. All rights reserved 

 

 

 

Rosemary-Grilled Salmon

2 tsp. grated lemon zest
¼ c. lemon juice
1 T. olive oil
2 tsp. chopped fresh rosemary
½ tsp. salt
1/8 tsp. black pepper
6 (6 oz.) salmon steaks, 1-inch thick
6 fresh rosemary sprigs
6 (1/2 inch) lemon slices

Stir together first 6 ingredients in a small bowl.  Put salmon on a platter and drizzle on both sides with lemon juice mixture; refrigerate about 15 minutes.  Meanwhile, spray grill rack with olive oil nonstick spray and preheat grill to medium-high or prepare a medium-high fire using direct method (page 13).
With tongs, push 3 rosemary sprigs through grill rack.  Place salmon steaks and lemon slices on grill rack and grill until fish is just opaque in center and lemon slices are lightly charred along edges, 4-5 minutes on each side.  Transfer salmon to a platter and garnish with lemon slices and remaining 3 rosemary sprigs.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

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This recipe comes from one of my favorite Weight Watchers cookbook, Shortcuts.  This is a very easy and fast recipe featuring the fish, Tilapia.  Tilapia is the fifth most popular seafood consumed in the United States.  It is high in protein and low in mercury.  The work Escabeche comes from Spanish origin.  It refers to a dish of either poached or fried fish (chicken, rabbit, or pork, too) and is marinated in an acidic mixture before serving.  In this recipe, we use the lemon.

Tilapia Escabeche

2 lemons
4 )1/4 lb.) skinless tilapia fillets
2 different-colored bell peppers, cut into 2-inch strips
3 garlic cloves, cut into thin slivers
1 (16 oz.) jar fat-free salsa
¾ c. orange juice
¾ tsp. honey

Grate 1 tsp of zest from 1 lemon and squeeze 2 T. of juice.  Cut remaining lemon into 4 wedges.  Set aside.  Spray lg. nonstick skillet with nonstick spray and set over medium heat.  Add fillets and cook just until opaque in center; 2-3 minutes on each side. Transfer to a plate.  Add bell peppers and garlic to skillet; cook, stirring frequently, until bell peppers are crisp-tender, about 5 minutes.  Stir in salsa, orange juice, honey, and the reserved lemon zest and juice; bring to simmer; cook, stirring occasionally, until bell peppers are just tender, about 5 minutes.  Add fillets and spoon vegetables and sauce over the top.  Cook until fillets are heated through, about 2 minutes longer. Serve at once with lemon wedges.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Shortcuts © 2008 Weight Watchers.com. All rights reserved

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