Fish for Lunch
If you're looking for something different to eat for lunch besides the usual sandwich, consider having fish for lunch. Fish is fast and easy to prepare. You can cook it light or hardy depending on your appetite. There are a variety of dishes you can prepare. Here are a few simple ideas to make your lunch a healthy and delicious experience.
Tasty Tuna Burgers
Ingredients
2 cans of tuna packed in water, drained well and flaked
1/3 cup of Italian-style chopped tomatoes
1/4 cup of cooked red onions
1 egg
1/4 cup of wheat germ
1/2 tsp of garlic powder
1/2 tsp dry mustard
salt and pepper to taste
Directions
Make sure tuna is really well drained. Mix all ingredients together until blended. Form into four patties. Spray a large skillet with cooking spray. Cook over medium heat until golden brown on each side. Serve on a bun like a burger with all the fixings or by itself with slaw.
Tasty Tuna Burgers
Ingredients
2 cans of tuna packed in water, drained well and flaked
1/3 cup of Italian-style chopped tomatoes
1/4 cup of cooked red onions
1 egg
1/4 cup of wheat germ
1/2 tsp of garlic powder
1/2 tsp dry mustard
salt and pepper to taste
Directions
Make sure tuna is really well drained. Mix all ingredients together until blended. Form into four patties. Spray a large skillet with cooking spray. Cook over medium heat until golden brown on each side. Serve on a bun like a burger with all the fixings or by itself with slaw.
Easy Lime Shrimp
Ingredients
1 lb of 26-30 peeled and deveined raw shrimp
1 fresh lime halved
2 tbsp of chopped onion
2 tbsp of chopped green pepper
salt and pepper to taste
Directions
Spray a large skillet with cooking spray. Add chopped onions and green peppers and cook over medium heat until slightly soft. Add shrimp and squeeze the lime juice into the pan. Add a little salt and lots of black pepper. Cook until shrimp are done and no longer pink. Also great with added fresh cilantro or garlic.
Oven Fried White Fish
Ingredients
2 white fish fillets (8 oz each) swai or tilapia or catfish or haddock
salad dressing (French, Italian, Ranch all work- exotic dressings like garlic mango are fun too)
salt and pepper to taste
Panko bread crumbs
1/2 cup all purpose flour
parsley flakes
Directions
Preheat oven to 350 degrees. Season fish with salt and pepper or other seasonings to taste. Dredge the fillet in your choice of salad dressing until covered. In a plate mix flour, parsley and about 1 cup of Panko bread crumbs. Take dressing-covered fillet and coat with bread crumb mixture until completed coated. You may have to add more Panko. Spray a shallow baking pan with cooking spray. Place prepared fish in pan and bake in oven for about 18 minutes. Fish is ready when it flakes easily with a fork.
Salmon and Vegetable Quiche
Ingredients
1 serving of salmon (about 6 oz.) grilled and flaked
6 eggs
1 can of asparagus
1 package of frozen chopped spinach cooked and drained well (you'll need about 3/4 cup)
1/2 cup of milk
1 clove of minced garlic
1/4 cup of chopped sweet red pepper
1/2 cup of shredded Monterey Jack cheese (or other favorite)
1/4 cup grated Parmesan cheese
salt and pepper to taste
Directions
Preheat oven to 350 degrees. Season flaked salmon with salt and pepper. Chop asparagus into bite-sized pieces and mix lightly with the chopped spinach, salmon, garlic and red pepper. Place at the bottom of a sprayed 9 inch pie dish. Add the cheese. Mix milk and eggs well until well blended. Pour egg mixture over the contents of the pie dish. Bake for about 20-30 minutes until inserted knife comes out clean. Serve warm with a salad.
