I think these could be safely adapted. I cut and pasted them off cooksrecipes.com. I didn't feel like fixing all the fatty things that need changing so if you have questions just post or a moderator could fix them maybe- or I'll do it later.
Tilapia Muachinango a la talla
• 5 lbs tilapia
• 5 tbs mayo use FF
• 2 tbs lime juice (or lemon)
• 1 tbs salt
• 1/4 tsp pepper
• 1/2 cup butter, melted (optional)
Rub fish with mixture and marinate at room temp for 20 minutes. Heat grill, spray foil with cooking spray, grill for 10 minutes without skin, 15-20 with.
• 10 chiles guajillos, seeds and membranes removed
• 5 chiles anchos, seeds and membranes removed
• 4 tomatoes, peeled and seeded use canned • 1 cup water
• 4 cloves garlic
• 1 tbs white vinegar
• 3 whole cloves
• 1/3 onion
• 1/2 tsp each dried oregano, thyme, and marjoram
• 1/2 tsp ground cumin
• 2 tbs butter
• 2 tbs oil
• salt and freshly ground pepper
soak chiles in hot water, covered for 10 minutes drain, transfer to blender and puree with water, tomatoes, garlic, vinegar, cloves, onion, oregano, thyme, marjoram, and cumin until smooth heat butter and oil (I used just the oil) and add puree bring to boil, lower heat and cook 20 minutes or until thick. let cool to room temp.
Blackened Spiced Fish
Sweet, spicy and intensely flavored, this dish has it all. Cook rice and beans while the fish marinates. Fold it all together in a flour tortilla for a tasty seafood burrito.
1 jalapeño, seeded (see note)
2 tablespoons olive oil
4 cloves garlic, peeled
1 tablespoon paprika
2 teaspoons frozen orange juice concentrate
1 teaspoon crushed dried oregano
1/2 teaspoon ground allspice
1/2 teaspoon ground cumin
1/2 teaspoon salt
4 (6-ounce) fish fillets (halibut, red snapper or sea bass)
2 lemons, juiced
2 tablespoons chopped fresh cilantro
1. Combine jalapeño, olive oil, garlic, paprika, orange juice, oregano, allspice, cumin and salt in a food processor or blender. Puree until smooth.
2. Place fish in a dish and cover with puree; cover with plastic wrap and place in refrigerator 1 hour.
3. Heat a nonstick pan over medium-high heat; add the fish and cook 4 minutes per side or until done; fish should flake easily. Sprinkle with lemon juice and cilantro. Serve hot.
Makes 4 servings.
Blackened Tilapia Quesadillas with Ginger-Scallion-Red Pepper Sauce
Originally from Africa, tilapia are now raised around the world. The lowfat flesh of the tilapia is white (sometimes tinged with pink), sweet and fine-textured. It's suitable for baking, broiling, grilling and steaming. The tilapia is also called St. Peter's fish and, in Hawaii, Hawaiian sun fish.
1 tablespoon unsalted butter
1 clove roasted garlic, mashed
1/2 teaspoon grated gingerroot
1/4 roasted red bell pepper, peeled, seeded and minced
2 tablespoons thinly sliced scallion, divided
2 tablespoons heavy cream
1 teaspoon pure chile powder, such as ancho or jalapeño
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon sugar
1/4 teaspoon ground cinnamon
4 teaspoons salt
6 ounces boneless tilapia fillet, or other lowfat fish
1 tablespoon peanut oil
1 1/2 cups shredded fontina cheese
2 (8-inch) flour tortillas
1. Melt butter in a saucepan over medium heat. Add garlic, ginger and bell pepper; cook for 1 minute. Add half of the scallions and cook for 1 more minute. Increase heat to high and add cream. Stir until sauce thickens. Remove from heat and set aside.
2. Prepare blackening seasoning by combining chile powder, pepper, oregano, sugar, cinnamon and salt. Set aside.
3. Heat a cast-iron skillet over medium-high heat. Add peanut oil. Just before cooking, dredge tilapia fillets in spices. When oil starts to smoke, add tilapia and cook 1 to 2 minutes per side until golden brown.
4. Remove fish from heat and flake apart into bite-size pieces. Transfer to a bowl and combine with red pepper sauce. Scatter half of the cheese over a tortilla, followed by fish mixture. Top with remaining cheese. Cover with second tortilla and press down.
5. Heat a pan over medium heat; cook quesadilla for 2 to 3 minutes on each side until lightly brown and cheese is melted. Remove from pan and cut into wedges. Garnish with remaining scallion.
Makes 2 servings.
Asian Noodles with Chile Shrimp and Cashews
Asian ingredients can be found in the ethnic aisle of most grocery stores.
1/2 pound dry vermicelli noodles
1 tablespoon peanut oil
1 pound large shrimp, shelled and deveined
1 tablespoon peanut oil
2 garlic cloves, minced
1 tablespoon grated gingerroot
4 scallions or green onions, thinly sliced (white and light green parts)
1 red bell pepper, seeded and julienned
1 yellow bell pepper, seeded and julienned
2 tablespoons hot pepper sauce
1 tablespoon Chinese chili paste
1 tablespoon soy sauce
2 teaspoons sesame oil
2 teaspoons honey
1/2 cup toasted cashews
1. Prepare noodles according to package directions. Drain and rinse with cold water to stop the cooking.
2. In a large skillet over medium-high heat, heat 1 tablespoon oil. Add shrimp and cook until pink, about 3 minutes. Transfer onto a platter.
3. In the same skillet, over medium-high heat, heat remaining oil; add garlic and ginger and stir-fry about 1 minute. Stir in scallions and bell peppers. Cook until tender, about 3 minutes.
4. In a small bowl, combine hot pepper sauce, chile paste, soy sauce, sesame oil and honey until blended. Stir into pepper mixture in skillet. Add shrimp, and cashews; heat until boiling. Remove from heat.
5. In a large bowl, toss noodles with vegetables and shrimp. Serve immediately, setting out sesame oil as a condiment to be drizzled over the pasta.
Makes 6 servings.
Gold Rush Tacos
Salmon is a great source of omega-3 fatty acids. Here, it's added to traditional taco ingredients for a quick and nutritious meal.
1 (14.75-ounce) can salmon
1 1/2 cups tomato-based salsa
1 (4-ounce) can diced green chilies drained
1 cup canned black beans, rinsed and drained
8 corn tortillas, steamed or lightly fried in oil
Toppings: Salsa, shredded lettuce, chopped green onion, diced tomatoes, shredded cheese, olives, sliced avocado and sour cream.
1. Drain and flake salmon, removing skin and bones if necessary; set aside.
2. Combine salsa, green chiles and beans in a large saucepan. Place over medium heat and stir until thoroughly heated. Add salmon; stir gently until mixture is again thoroughly heated. Transfer salmon mixture to a serving dish.
3. Arrange taco shells on a platter and offer separate bowls of toppings such as salsa, lettuce, green onion, tomatoes, grated cheese, olives, avocado and sour cream.
Makes 4 servings
Soft Tacos with Fish and Potatoes
The steamed fish and potatoes make this a fresh alternative to the traditional soft taco. Try a spoon of sour cream on the tacos when serving.
1/2 pound thin-skinned potatoes, such as red or Yukon Gold, quartered
3/4 pound fish fillet or steak (swordfish, halibut or snapper)
1 small red onion, finely chopped
1 pound tomatoes, seeded and diced
1 to 2 jalapeños, seeded and chopped
1/4 cup fresh lime juice
1/4 cup chopped fresh cilantro
1/4 teaspoon salt
1/8 teaspoon ground black pepper
8 corn tortillas
Tomato-based salsa for accompaniment
1. Steam potatoes until tender, about 10 minutes. Remove from heat, cut into 1/2-inch dice. Set aside.
2. If using fish fillets, steam for 5 minutes. If using fish steak, grill for about 3 minutes on each side. Transfer to a plate.
3. When fish is cool enough to handle, cut into 1/2-inch pieces. In a large bowl, toss together potatoes, fish, onion, tomatoes, chiles, lime juice and cilantro. Add salt and pepper. Place 2 hot tortillas (see note) on each plate and top with fish mixture. Fold tortillas over mixture and serve with salsa.
Makes 4 servings.
Baked Codfish Casserole
This baked cod, with its showy 'scales' of tomato and zucchini, would be a great addition to your cookbook -- it's healthful, flavorful and simple to make.
3 pounds cod
1 medium onion, thinly sliced
1 tablespoon crushed dried basil
1 clove garlic, peeled and chopped
6 roma tomatoes, halved lengthwise, seeded and sliced
3 zucchini, peeled and sliced
2 tablespoons extra virgin olive oil
1 teaspoon crushed dried basil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1. Preheat oven to 350°F.
2. Lightly oil a 13 x 9 x 2-inch baking dish. Arrange cod in dish with the thicker parts to the outside. Place onion, basil and garlic over cod.
3. Top with tomato slices arranged alternately with zucchini slices. Brush with olive oil. Bake for 20 minutes or until fish flakes when tested with fork. Sprinkle salt, pepper and additional basil on top before serving.
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!