Panko Crusted Baked Fish

Panko Crusted Baked Fish

adapted from Food Network Magazine October 2019

This crispy baked fish features a light and airy panko topping seasoned with fresh parsley and lemon zest. A thin coating of mayonnaise—mixed with briny capers and lemon juice—ensures the fish stays incredibly moist while providing a tangy flavor profile that perfectly complements the golden crust.

This can me made with any lean mild white fish such as flounder, cod, catfish,rockfish or swai.

Makes 2 servings

2 Tbsp. mayonnaise

1/4 tsp. lemon zest

1 1/2 tsp. lemon juice

1 Tbsp. capers, chopped

Kosher salt & Freshly ground black pepper

1/2 cup panko breadcrumbs

2 Tbsp. parsley, chopped

2 tilapia fillets (4-6 oz. each)

1. Preheat the oven to 450F
2. Set a rack on baking sheet and coat it with cooking spray. 
3. Mix mayonnaise, lemon zest, lemon juice and salt & freshly ground pepper to taste in a shallow bowl. Set half of the mayo mixture in a separate bowl and set aside to be used as a sauce.
4. Mix the panko, parsley, salt & freshly ground pepper to taste in dish. 
5. Pat dry tilapia fillets; Spread the mayonnaise mixture from only one of the bowls on the fish, then press into the panko mixture. 
6. Place the fish crumb-side up on the rack; mist with cooking spray. 
7. Bake in preheated oven until crisp about 15 minutes.
8. Serve fish with the sauce.

Enjoy!

Smoky Fish Tacos

Smoky Fish Tacos

adapted from Cooking Light Annual Recipes 2015

I used whiting for this recipe because it was in my freezer but you can use any mild white fish for this recipe.

served with Cabbage & Mango Slaw

Makes 2 servings                                                              2 WW pp / serving

3/4 tsp. garlic powder
1/2 tsp. smoked paprika
1/8 tsp. freshly ground black pepper
1/4 tsp. kosher salt
2 whiting fillets
Cooking spray
2 lime wedges
2 Tumaro wraps or your favorite low carb wraps
Cabbage & Mango Slaw

Your favorite taco toppings - shredded lettuce, chopped tomatoes, salsa, chopped onions, fat free sour cream and fat free cheddar cheese.

1. Preheat the broiler to high.
2. Combine the garlic powder, smoked paprika, salt and pepper in a small bowl.
3. Place the fish on a baking sheet coated with cooking spray.
4. Lightly coat the fish with cooking spray.
5. Broil the fish until it flaks easily, about 6 minutes
6. While the fish cooks, char the wraps over an open flame until lightly toasted.
7. Construct the tacos using the fish, some Cabbage & Mango slaw, your favorite taco toppings and a lime wedge on the side.

Enjoy !

Baked Whiting with Parmesan

Baked Whiting with Parmesan

adapted from Food & Wine September 2007

Many people would say that you should not pair seafood and cheese. Others would disagree. I disagree.

Whiting is a mild fish which gets a nuttiness from the cheese.

Makes 2 servings                                                            1 WW pp / serving

2 6 oz. whiting fillets
Cooking spray

Kosher salt and freshly ground pepper
1 1/2 tsp. fresh parsley, chopped
1/2 tsp. fresh thyme, chopped
2 1/2 Tbsp. parmesan cheese

2 tsp. caviar (optional)

1. Preheat the oven to 350°. 
2. Place the fillets on a baking sheet coated with cooking spray.
3. Season the fish with pepper and scatter the parsley and thyme on top. 
4. Bake for about 10 minutes, or until the fish is just cooked through.
5. Preheat the broiler. 
6. Sprinkle the fish fillets with the parmesan. 
7. Broil for about 2 minutes, or until the cheese is golden brown. 
8. Let the fish fillets stand for 5 minutes.
9. Transfer to plates and top with caviar if using before serving.

Enjoy!

Cornmeal Dusted Tilapia with Tangy Slaw

Cornmeal Dusted Tilapia with Tangy Slaw

adapted from Cooking Light Annual Recipes 2016

A small amount of cornmeal gives this fish a slight crisp. I used just green cabbage because I had it in the refrigerator. I think it would look even better red cabbage was used as well. If points are not a concern put this filet and the slaw in a Kaiser roll.

Makes 1 serving                                                                  1 WW pp / serving

1 - 5 oz. tilapia filet

Freshly ground black pepper

Kosher salt

1 1/2 tsp. cornmeal

Cooking spray

1 1/2 tsp. cider vinegar

1 1/2 tsp. reduced fat mayonnaise

pinch of sugar substitute

1/2 cup shredded green cabbage

2 Tbsp. shredded green apple

2 Tbsp. thinly sliced red onions

1. Combine the vinegar, sugar substitute, mayonnaise, cabbage, apple and onions. Set aside.
2. Sprinkle fish with a little salt, pepper and the cornmeal.
3. In a pan coated with cooking spray, cook the fish for 2-3 minutes per side.
4. Transfer to a plate and top with the slaw.

Enjoy!

Tilapia with Cucumber Relish

Tilapia with Cucumber Relish

adapted from Cooking Light Annual Recipes 2016

The mint in the relish add a bright refreshing taste.

Makes 1 serving                                                                    0 WW pp / serving

1/4 cup seedless cucumber, diced

1 1/2 Tbsp. sliced shallots

1 tsp. chopped fresh parsley

2/3 tsp. chopped fresh mint

2/3 tsp. lemon juice

1/4 tsp. Dijon mustard

1/4 tsp. Kosher salt

Cooking spray

1 5-oz. tilapia filet

Freshly ground black pepper

Kosher salt

1. Combine the cucumber, shallots, parsley, mint, lemon juice, mustard and salt in a small bowl. Set aside.
2. After seasoning the fish with salt and pepper, cook it in a pan coated with cooking spray, for 2-3 minutes per side.
3. Transfer the fish to a plate and top with the relish.

Enjoy!

Roasted Salmon with Mandarins and Coconut Chile Crisp

Roasted Salmon with Mandarins and Coconut Chile Crisp

adapted from Bon Appetit February 2022

In this bright and refreshing main dish, roasted salmon is paired with juicy mandarins and topped with coconut flakes and peanuts sautéed with chiles and ginger. 

Makes 3 servings                  Fish 0 WW pp / serving; Chile crisp 2 WW pp / Tbsp.

1 lb. boneless salmon fillet, skin on
Kosher salt
Cooking spray

1 1/2 Tbsp. olive oil

1 Fresno chile or jalapeno chopped
1 1/2" piece ginger, peeled, finely chopped
1/2 cup unsweetened coconut flakes
1/4 cup unsalted roasted peanuts

1/2 cup unsweetened coconut flakes

1/4 cup roasted peanuts

1 lb. mandarins, peeled, sectioned and cut into pieces

1 1/2 Tbsp. rice vinegar

Pink Himalayan sea salt or Kosher salt

1. Preheat oven to 350°. 
2. Pat salmon dry, then season with kosher salt. 
3. Coat a heated pan with cooking spray and sear the salmon skin side down until well browned, about 6 minutes.
4. Transfer the pan to oven and roast until flesh is opaque and flakes easily. about 12 minutes.
5. While the fish is roasting, cook chiles, ginger, coconut flakes, peanuts, oil and water in a small saucepan, stirring often, until coconut and peanuts are golden, about 8 minutes. 
6. Transfer coconut-chile crisp to a heatproof bowl and let cool slightly.
7. Stir vinegar into coconut-chile crisp and season with to taste with kosher salt.
8. Serve the salmon with the mandarins on the side, topped with the coconut chile crisp and pinch of Himalayan sea salt. 

Enjoy!

Monkfish with Summer Vegetable Sauce

Monkfish with Summer Vegetable Sauce

adapted from Epicurious.com

Monkfish is poor man's lobster. It has the thick meat mouth feel like a lobster tail. Not a light flaky fish.

The sauce would be great with any type of fish as well. It's simple and easy to prepare.

Makes 2 servings                                                     0 WW Blue points / serving

Cooking spray

1 1/2 cups chopped red onion

3/4 lb. tomatoes, chopped

3 oz. zucchini, chopped

1/3 cup fresh corn kernels or frozen, thawed or canned

2 1/2 Tbsp. chopped fresh basil

1 1/2 Tbsp. chopped fresh parsley

2 6-oz monkfish fillets

Kosher salt and freshly ground black pepper

Lemon wedges for serving

In a sauté pan coated with cooking spray, cook the onions for about 4 minutes.

Add the tomatoes and cook for 2-3 minutes.

Add the corn, zucchini, 2 Tbsp. basil and parsley; cover and cook until zucchini is tender-crisp about 3 minutes.

Add the monkfish to the pan; season liberally with salt and pepper; cover and simmer until fish is opaque in the center, about 7 minutes, depending on the thickness of your fish.

Transfer the fish to serving plates, spoon sauce over the fillets and serve with a lemon wedge on the side.

Enjoy! 

Broiled Salmon Steaks with Horseradish Crust

Broiled Salmon Steaks with Horseradish Crust

adapted from Gourmet March 1992

The horseradish flavored bread crumbs add a nice texture to the broiled salmon. Do not be deterred by the amount of horseradish, it is mildly flavored.

Makes 2 servings                                                     1 WW Blue points / serving

2 5-oz. salmon steaks

Cooking spray

Kosher salt & Freshly ground black pepper

1/4 cup homemade vegetable stock or canned

3 Tbsp. unseasoned dry bread crumbs

1 Tbsp. prepared horseradish, well drained

1 scallion, dark green only, chopped

2 lemon wedges

1. Preheat the broiler.
2. Arrange the salmon in a broiler-proof pan coated with cooking spray.
3. Spray the salmon with cooking spray and season with salt and pepper.
4. Pour the stock into the pan.
5. Roast until the steaks are almost cooked through, about 4-5 minutes.
6. Meanwhile, combine the bread crumbs and horseradish in a small bowl.
7. Pat the crumb mixture on the steaks, broil another 1-2 more minutes or until they are browned and the fish is cooked through.
8. Top with chopped scallions and serve with lemon wedges on the side.

Tilapia with Zucchini Relish

 Tilapia with Zucchini Relish

adapted from The Sonoma Diet (Gutterson)

The relish brightens up up the fish. After we shot the picture we decided we wanted to add some lemon to this dish.

Makes 3 servings                                                     0 WW Blue points / serving

Cooking spray

3 tilapia filets, thawed if frozen

1/2 cup chopped zucchini

1/4 cup chopped red bell pepper

2 Tbsp. scallions, chopped

1/2 small jalapeno, seeded & chopped

1 1/2 tsp. vinegar

1 1/2 tsp. water

Garlic salt & Freshly ground black pepper

Paul Prudhomme Seafood Magic or your favorite seafood seasoning 

Lemon wedges (optional)

1. Preheat the oven to 450F.
2. Place the fish on a baking sheet coated with cooking spray.
3. Sprinkle to taste with seafood seasoning.
4. Combine the zucchini, red bell pepper, scallions, jalapeno, vinegar and water. Stir to combine.
5. Season to taste with garlic salt and pepper; set aside.
6. Cook the fish in the preheated oven for 4-8 minutes depending on the thickness of the fish. You know it is done when it flakes easily with a fork.
7. Serve the fish with the relish and lemon wedges if using.

Enjoy!

Salsa Flounder

 Salsa Flounder

adapted from Cooking Light May 2014

Broiling the fish intensifies the heat in the salsa so choose you salsa carefully. We felt it increase it by a heat level. We used a medium salsa and it tasted more like a hot salsa.

I recently discovered Lidl, their salsa is less than a dollar for 24 ounce jar and it tastes like a brand name.

Makes 2 servings                                                     0 WW Blue points/serving

3/4 lbs. flounder filets, or other mild white fish

1/4 tsp. Slap Ya Mama seasoning or your favorite creole seasoning

1/4 cup thinly sliced shallots, 1 garlic clove, thinly sliced

Cooking spray

1/2 cup Lidl medium salsa, or choose your favorite fat free brand

2 Lime wedges for serving

1. Preheat the broiler.
2. Line a rimmed baking sheet with foil for easy clean up and coat with cooking spray.
3. Place the fish on the baking sheet, sprinkle with Cajun seasoning, shallots and garlic.
4. Pour the salsa around the fish.
5. Broil the fish for about 10 minutes or until the fish flakes easily; Baste frequently.
6. Serve with lime wedges.

Enjoy!

Barramundi Fillets with Brussels Sprout Chips & Shrimp

Barramundi Fillets with Brussels Sprout Chips & Shrimp

adapted from Bon Appetit October 2009

Barramundi or Asian Seabass is native to waters from Northern Australia to Southeast Asia and west to the coastal waters of India and Sri Lanka.

If barramundi is not available you can use another white fish such as sea bass, halibut, grouper, snapper, mahi-mahi, or cod.

Barramundi Fillets with Brussels Sprout Chips & Shrimp on a Bed of Cauliflower Carrot "Rice"

Makes 2 servings                                           1 WW blue points / serving

1/2 tsp minced shallot

1/4 tsp. fresh lime juice

1/4 tsp. grated lime peel

1/4 tsp. white wine vinegar

1 tsp. olive oil

1 tsp. water

1/8 tsp. honey

Cooking spray

2 Brussels sprouts, leaves separated, cores discarded

2 6-ounce barramundi fillets or other white fish

1/4 lb. poached shrimp

1. Preheat the oven to 450F.
2. Whisk the shallot, lime juice, peel, vinegar, honey, oil and water. Season to taste with kosher salt. Set aside.
3. Spread the Brussels sprout leaves on a baking sheet coated with cooking spray. make sure they are in an even layer and spray the leaves with additional cooking spray.
4. Cook the leaves for 7 minutes stirring occasionally. 
5. Place the fish in another baking pan coated with cooking spray. Add to the oven. Cook for 8-10 minutes or until the fish is opaque in the center and the leaves are brown in spots and crisp.
6. Drizzle the fish with the vinaigrette.
7. Serve the fish topped with shrimp and Brussels sprout chips.

Enjoy!

Chilean Sea Bass with Tomato Zucchini Sauce

Chilean Sea Bass with Tomato Zucchini Sauce

adapted from Bon Appetit March 1997

You can use any thick cut white  fish fillets in this recipe. Make sure you have the skin on and you start with a really hot pan.

Makes 2 servings                                            1 WW Blue points / serving

1 tsp. olive oil

2 6-7 oz. Chilean Sea Bass fillets

Cooking spray

1/2 onion, chopped

2 small garlic cloves, minced

1 large zucchini, sliced 1/2 inch thick

1 (14.5 oz.) can diced tomatoes with basil, garlic & oregano

1/4 tsp. dried oregano

Kosher salt and Freshly ground black pepper

1. Preheat a heavy pan until it is very hot - smoking.
2. Preheat the oven to 450F.
3. Dry the fish with paper towels or if time permits place on a plate skin side up and allow to sit the the refrigerator uncovered for about 1 hour to air dry.
4. Brush the olive oil on the skin surface of the fish and season with salt and pepper.
5. Cook skin side down in the pan until the skin is crispy and cooked about 3/4 of the way through.
6. Remove the fish from the pan to a plate skin side up.
7. In the same pan, cook the onion and garlic in some cooking spray until translucent, about 3 minutes.
8. Add the zucchini and cook until starting to soften, about 4-5 minutes.
9. Add the tomatoes with their juices and the dried oregano to the pan. Bring to a boil and season with salt and pepper.
10. Return the fish to the pan, skin side up and put in the oven until the fish is cooked through and the sauce thickens. If the sauce is still thin when the fish is cooked, remove the fish to a plate and tent with foil to keep warm and reduce the sauce on the stove top.
11. Serve the fish on top of the sauce.

Enjoy!

Blackened Fish Tacos

Blackened Fish Tacos 

adapted from Food Network

Makes 2 servings                1 WW Blue point / serving WITHOUT accompaniments

2 tilapia fillets or your favorite fish filets

Cooking spray

1/2 tsp. dried oregano

1/2 tsp. dried thyme

1/4 tsp. garlic powder

1/4 tsp. smoked paprika

1/4 tsp. cayenne pepper

1/4 tsp. ground white pepper

2 Tumaro's 9 Grain and Seeds wrap or your favorite low carb tortilla

Optional accompaniments

Cajun Slaw            1 WW Blue point per 1/2 cup

Pico de Gallo               0 WW Blue points

Cilantro Lime Sauce     1 WW Blue point per Tbsp.

Salsa                          0 WW Blue points

Avocado                      3 WW Blue points per 1/4 item         

Preheat the broiler.

Combine the oregano, thyme, garlic powder, smoked paprika, cayenne and white pepper in a small bowl.

Sprinkle the fish liberally with the seasoning mix. The more seasoning the hotter the fish will be. adjust to your liking.

Place the fish on a baking sheet coated with cooking spray.

Broil until the fish flakes easily, about 6-8 minutes.

Place the wraps between paper towels and heat in a microwave for 10 seconds.

Serve with fish with the wraps and your favorite accompaniments.

Enjoy!

Roasted Salmon Tacos with Red Cabbage Slaw and Avocado Garlic Crema

Salmon Tacos with Red Cabbage Slaw and Avocado Garlic Crema

adapted from Real Simple February 2013 & Food Network Magazine October 2019

Makes 2 servings                            6 WW Blue points / serving

Slaw

1 cup thinly sliced red cabbage

1 1/2 tsp fresh lime juice

Kosher salt and freshly ground pepper to taste

Salmon

2 tsp. ancho chile powder

1 tsp Trulia brown sugar blend 

1 tsp paprika

1/2 tsp salt

1/8 tsp cayenne pepper

Cooking spray

2/3 lb. skinless salmon

4 small flour tortillas

Your Favorite Salsa

1 lime, quartered

Avocado Garlic Crema

Make the slaw

1. Toss the cabbage with the lime juice, salt and pepper. 
2. Set aside for a couple of hours or overnight.

Make the tacos

1. Preheat the oven to 425F
2. Mix the chile powder, Trulia paprika, salt and cayenne in a small bowl.
3. Place the salmon on a baking sheet coated with cooking spray. 
4. Coat the salmon with the chile mix.
5. Cook for about 12 minutes or until the fish flakes easily.
6. Wrap the tortillas in foil and add to the oven for the last 5 minutes of cooking.
7. Flake the fish and serve with the slaw, salsa, crema and lime quarters.

Enjoy!

Flounder with Thai Scallion Sauce

Flounder with Thai Scallion Sauce

Adapted from Cooking Light Annual Recipes 1997

Makes 2 servings            0 WW Blue points

3 cups boiling water

2 Tbsp peeled, minced ginger

1/2 tsp coriander seeds

3 oolong tea bags

1 (3-inch) strip lemon peel

2 (6 ounce) flounder fillets, without skin

1 cup sliced scallions, 2 inches in length

1 cup diagonally sliced carrots, 1/4 inch thick

Thai Scallion Sauce (recipe below)

Combine the boiling water, ginger, coriander seeds, tea bags and lemon peel. Let steep for 1 hour.

Strain the liquid into a skillet. Add the scallions and carrots and bring to a boil.

Roll up the flounder, jelly roll style. Add to the boiling liquid.

Reduce heat and simmer covered for about 8 minutes or until the fish flakes easily.

Transfer the vegetables and fish to a serving plate and top with Thai Scallion Sauce.

Enjoy!

Thai Scallion Sauce

2 Tbsp soy sauce

1 Tbsp fish sauce

1/2 Tbsp thinly sliced scallions

1 tsp chopped cilantro

1/2 Tbsp rice vinegar

1/2 tsp liquid sugar substitute

1/4 tsp chopped fresh mint

1/4 tsp sesame oil

1/8 tsp minced ginger

1/8 tsp chili garlic sauce

1/4 tsp chopped garlic

Combine all ingredients in a small bowl and mix to combine.

Barramundi with Tomato-Basil Salsa

With my son away, I am cooking all the things that he chooses not to eat. My husband is going to get tired of healthy food over the next two weeks. 

Barramundi has  delicate, sweet, buttery taste and a firm moist texture with large flakes. It has a high oil content but no fishy taste. If you can not find barramundi, you can substitute striped bass, red snapper or grouper.(http://seattlefishnm.com/products/factsheets/barramundi/)

Fun Facts about Barramundi thanks to TheBetterFish.com

• Barramundi's native waters span from Northern Australia up to Southeast Asia and all the way west to the coastal waters of India and Sri Lanka
• Barramundi is known by many around the world as Asian Seabass, although its Scientific common name is Barramundi Perch, Giant Perch, Silver Barramundi and Australian Seabass.
• The name Barramundi is Aboriginal for "large-scaled silver fish".
• Virtually all Barramundi are born male, then turn into females when they are 3 - 4 years old. This means female Barramundi can only be courted by younger men!
• Barramundi live in fresh water, salt water and estuaries (where fresh and saltwater meet).
• Barramundi can travel great distances in a lifetime; one fish was tagged and found 400 miles away.

Barramundi with Tomato-Basil Salsa

adapted from Food & Wine April 2008

4 caprese tomatoes,seeded and cut into 1/2-inch dice

1/4 small red onion, minced

1 Tbsp finely chopped basil

1/2 Tbsp olive oil

2 6-ounce barramundi fillets

Kosher salt and freshly ground black pepper

Preheat the broiler.

In a small bowl, toss the tomatoes with the onion, basil and olive oil. Set aside.

Season the fish with salt and pepper. Place on a foil line baking sheet coated with cooking spray. Place lime halves on the baking sheet cut side up.

Broil until the fish is white throughout. Transfer to plates.

Serve the fish with the salsa on the side.

Sometimes Tasty Food is Not Always Pretty Food - Baked Fish in Wine

This recipe is a very tasty, very simple preparation but just does not look pretty on a plate. It is just too white. I even tried add a little chopped fresh parsley to a serving to make it look prettier and it looked forced. So we went with it in it's unappealing appearance. Luckily I was not serving it to anyone but my family who doesn't usually care what the food looks like and frequently gets annoyed with me when I am taking blog photos when they want to eat.
This recipe is adapted from a cookbook I got on a wine tour of the NY Finger Lakes. Recipes From the Wineries of the Great Lakes by Joe Borrello, Raptor Press 1997 p.84.
I got a bottle of jalapeno wine at the PA Food & Wine Show in Lancaster, PA this year. It is produced by Cardinal Hollow Winery in Lahaska, PA, Montgomery County. It is definitely a wine to cook with , not drink but when used in a recipe like this or to deglaze a pan, it creates a nice low level heat to the dish.

Baked Fish in Wine
1 lb swai or other firm white fish
1 can reduced fat cream of celery soup
1/4 cup Riesling, or other white wine
2 Tbsp jalapeno wine  (or the same white wine above)
Salt and freshly group pepper to taste
1/4 cup freshly grated Parmesan cheese

Preheat the oven to 350F.
Place the fish in a baking dish. Pour the soup and wine(s) over the fish. Sprinkle with parsley and season to taste with salt and freshly ground pepper. Top with Parmesan cheese. Cover with foil.
Bake the fish for 30 minutes, uncover and bake for about an additional 10 minutes until lightly browned.
Serve the fish topped with the sauce.

Trout with Basil Sauce with Sherry Creamed Sugar Snap Peas & Mushrooms

After two weeks in Europe, you can not expect us to give up rich sauces cold turkey. We are easing our way back into a healthier diet ....... The CSA farm share provided us with a plethora of snap peas this week which will help in more ways than one.

Broiled Trout with Basil Sauce
adapted from Gourmet September 2000

1/2 cup fresh basil
2 Tbsp fresh parsley
1 small garlic clove
2 tablespoons  olive oil
1 1/2 teaspoon water
1 1/2 teaspoon lemon juice
Kosher salt & Freshly ground black pepper
1 lb. trout fillets
Nonstick cooking spray

Preheat broiler.
Meanwhile puree the basil, parsley, and garlic together in a small food processor or blender. Add the oil, water, lemon juice, and salt and pepper to taste and purée.

Arrange fillets, skin sides down,on a baking sheet coated with cooking spray. Season the fish with with salt and pepper. Broil until just cooked through, about 7 minutes.

Serve fish topped with the sauce.

Sherry Creamed Sugar Snap Peas & Mushrooms
adapted from  Food & Wine April 2015

2 tablespoons olive oil
1/4 pound mushrooms, cut into 1-inch pieces
Salt
1/2 shallot, minced
1/2 pound sugar snap peas, strings discarded, halved 
1/4  cup dry sherry
1/4 cup heavy cream
1 1/2 teaspoons lemon juice

Cook the mushrooms in 1 tablespoon of oil with a generous pinch of salt until they are browned and crisp. Add the shallot and the remaining oil and cook until the shallot is softened. Add the snap peas to the skillet and cook, stirring, for 1 minute.

Add the sherry to the skillet and simmer until reduced by half then add the cream and simmer until the mushrooms and snap peas are coated in a light sauce. Stir in the lemon juice and season with salt. Serve along side the fish.

Grilled Tuna with a Tropical Salad

Continuing to take recipes and converting them to be even healthier. This on was adapted from Cooking Light September 2010 by eliminating the olive oil and using all fresh fruit rather than pre-sliced. It also called for cilantro of which I am not a fan so I substituted parsley. 

Grilled Tuna with a Tropical Salad
4 cups packaged chopped lettuce 
2 cups chopped fresh pineapple  
1 cup chopped mango 
1/3 cup chopped onion  
2 tablespoons chopped fresh parsley
2 tablespoons fresh lime juice  
2 tablespoons fresh orange juice 
2 teaspoons vegetable stock  
1/4 teaspoon salt 
1/8 teaspoon freshly ground black pepper  

4 4-ounce tuna steaks
Cooking spray  

Combine the lettuce, pineapple, mango and onion in a large bowl, set aside. In a small bowl whisk together parsley, juices, stock, salt and pepper. Dress the salad and toss to combine.

Heat a grill pan over medium-high heat. Spray tuna lightly with cooking spreay and season with salt an pepper.

Coat pan with cooking spray. Add tuna to pan; cook 3 minutes on each side for medium - well. Arrange salad on plates and top with tuna.

Broiled Parmesan Tilapia

Fish does not rank up there on either Nick's or Warren's favorite foods ... unless of course we are talking about frozen fish sticks.... Ugh! If I put it in front of them Warren will eat it and Nick will try it. I have a 50% track record of actually getting him to finish his portion. Warren ate this one but it was not a hit with Nick. The topping does become very creamy hence the not s pretty pic.
Broiled Parmesan Tilapia

1/4 cup Parmesan cheese
2 Tbsp butter, softened
1 1/2 Tbsp mayonnaise
1 Tbsp lemon juice
1/8 tsp dried basil
1/8 tsp ground black pepper
Dash onion powder
Dash celery salt
1 lb tilapia fillets
Preheat broiler. Line a baking sheet with foil and coat it with cooking spray.
In a small bowl, mix the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flake easily with a fork.