Creole Tuna

I am always looking for something to do with tuna. It's cheap, it's low points. But it's hard to find things that aren't just tuna noodle casserole or tuna salad. So here's one that is good. Served over pasta or rice.

Creole Tuna

Serving Size : 4
Points per Serving: 2 points

2 1/4 Ounces green pepper (about 1/4 cup)
2 tablespoons flour, all-purpose
1/2 teaspoon sugar
1/2 teaspoon salt
1/8 teaspoon pepper
1/3 cup 1% low-fat milk
14 1/2 ounces stewed tomatoes -- 1 can
7 3/4 ounces light tuna in water -- 2 cans, drained
1 teaspoon cajun seasoning
1/2 tablespoon extra virgin olive oil

In a large saucepan, saute green pepper in butter until tender. Stir in the flour, sugar, salt and pepper until blended.

Gradually add milk, stirring constantly. Stir in tomatoes. Bring to a boil; cook and stir for 2 minutes. Add tuna and Creole seasoning; heat through.

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Per Serving (excluding unknown items): 123 Calories; 3g Fat (21.4% calories from fat); 13g Protein; 13g Carbohydrate; 2g Dietary Fiber; 25mg Cholesterol; 522mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Dijon Crusted Fish

A very good recipe. I always use orange roughy, but any mild fish would work!




Dijon Crusted Fish

Serving Size : 4
Points per Serving: 3 points

Amount Measure Ingredient -- Preparation Method
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16 ounces orange roughy fillets
3 tablespoons Miracle Whip® light
2 tablespoons parmesan cheese
1 tablespoon lemon juice
2 teaspoons dijon mustard
1 teaspoon horseradish
1/4 cup seasoned bread crumbs

In a small bowl, combine the mayonnaise, 1 tablespoon Parmesan cheese, lemon juice, mustard and horseradish.

Place fillets on a baking sheet coated with nonstick cooking spray. Spread mayonnaise mixture evenly over fillets.

In a small bowl, combine the bread crumbs, butter and remaining Parmesan cheese; sprinkle over fillets.

Bake at 425° for 13-18 minutes or until fish flakes easily with a fork.

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Per Serving (excluding unknown items): 153 Calories; 5g Fat (27.3% calories from fat); 18g Protein; 9g Carbohydrate; trace Dietary Fiber; 29mg Cholesterol; 415mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Baked Parmesan Fish

Baked Parmesan Fish

4 Servings. 3 points per serving.



1/3 cup Parmesan cheese
2 tablespoons flour, all-purpose
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 cup egg beaters® 99% egg substitute
2 tablespoons skim milk
16 ounces orange roughy fillets

In a shallow bowl, combine the Parmesan cheese, flour, paprika, salt and pepper. In another shallow bowl, beat egg and milk. Dip fish fillets into egg mixture, then coat with the Parmesan mixture.

Arrange in a greased 13-in. x 9-in. x 2-in. baking dish. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork.

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Per Serving (excluding unknown items): 134 Calories; 3g Fat (20.4% calories from fat); 21g Protein; 4g Carbohydrate; trace Dietary Fiber; 28mg Cholesterol; 354mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Non-Fat Milk; 0 Fat.