12 ounces fish fillets
1/3 cup mayonnaise
1/4 cup grated Parmesan cheese
2 tablespoons fine dry bread crumbs

Line a very shallow baking pan with foil. Spray foil with Pam.

Place fillets in one layer in pan.

Spread with mayonnaise, sprinkle with cheese, then with crumbs.

Bake in a preheated 375 degree oven until lightly browned and fish flakes easily and looks opaque when tested with a fork – approximately 25 minutes.

Makes two servings.

Ingredients

600 grams of Swordfish (about 1 pound 5 ounces)
200 grams of tomatoes (about 7 ounces)
1 piece onion
50 grams of black olives (about 2 ounces)
1 clove garlic

This recipe can make 4 servings, and you can prepare it in 25 minutes. Swordfish Sicilian is a typical dish in the southern Italian region. This recipe creates a low fat and low calorie meal.

Preparation

To clean and peel the tomatoes, briefly place them in boiling water. Chop the onion and garlic. Heat the olive oil in a frying pan. Add the chopped onion and garlic until golden brown. Place the sliced Swordfish in the frying pan and cover it. Put the peeled tomatoes in after a few minutes. Cook for at least 10 minutes. Sprinkle chopped parsley and black olives on top before removing the Swordfish from the pan. Serve while still hot.

Nutritional Value

About the Cooker:

Felicia R. Mcclinton writes for the blog easy mediterranean recipes, her personal hobby blog she uses to help people learn how to make Mediterranean recipes to eat healthy to prevent diseases.

8 ounces uncooked linguine or fettuccine
2 tablespoons butter
1 tablespoon olive oil
1 pound raw medium shrimp, peeled and deveined
2 to 4 garlic cloves, minced
3/4 cup reduced fat sour cream
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup (2 ounces) grated Parmesan or Romano cheese
1 tablespoon sliced green onions

Cook pasta according to package directions. Drain.

Heat butter and olive oil in a large skillet over medium heat.

When butter is melted, add shrimp and cook until opaque in the center, about 4 minutes, stirring frequently.

Add garlic and cook for 30 seconds.

Stir in sour cream, salt, and pepper until well blended.

Remove pan from the heat and add cheese. Mix gently.

Serve over pasta with additional cheese.

Sprinkle green onions on top.

Serves 4.

10 ounces frozen sliced asparagus, thawed and; drained
8 ounces imitation crab meat
4 ounces shredded mozzarella cheese
1 cup Bisquick
1/2 cup milk
1/2 cup Caesar salad dressing
2 eggs

Heat oven to 400.

In greased 9″ pie plate scatter asparagus, crabmeat, and cheese.

In medium bowl stir remaining ingredients with fork until well blended; pour into pie plate.

Bake 30-35 minutes or until knife inserted in center comes out clean.

Cool 5 minutes.

Serve.

1-1/2 pound salmon fillets
1/2 cup oil
1/4 cup vinegar,red wine
3/4 teaspoon garlic salt
1/4 teaspoon salt
1/4 teaspoon sugar
1/2 teaspoon Italian seasoning
1 garlic clove, large, minced
1/8 teaspoon pepper
1 teaspoon water

Mix all ingredients except salmon.

Marinate for at least 30 minutes.

Grill (15 minutes per side for steak, 6 for fillet), brushing often with leftover marinade.

Recipe by Alaska Fisherman Sarah Palin, Wasilla, Alaska

1 can (12 ounces) tomato sauce
1/4 cup packed brown sugar
1/4 cup molasses
3 tablespoons ketchup
2 tablespoons apple cider vinegar
2 tablespoons dried minced onion
1 tablespoon Worcestershire sauce
1 tablespoon mustard
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
4 to 6 Alaska salmon fillets or steaks (4 to 6 ounces each)

Blend all ingredients, except seafood, in bowl.

Let set 10 to 15 minutes.

Dip seafood into sauce, and then place on hot oiled grill, not directly over heat source (coals or gas). Cover and vent.

Cook about 6 to 12 minutes per inch of thickness, brushing with extra sauce, if desired. Do not overcook or burn edges.

Makes 4 to 6 servings.

Baste the shrimp frequently while they are broiling so they don’t dry out. Use shrimp sized about twenty to the pound–shrimp much smaller can become
tough when broiled.

3/4 cup butter
1/3 cup olive oil
2/3 cup chopped onions
1-1/2 tablespoons minced garlic
3 or 4 tablespoons freshly squeezed lime juice
A pinch cayenne pepper (creole spices work okay)
2 pounds shrimp, shelled
1/3 cup minced parsley
salt

Preheat the broiler to 550 degrees.

Heat the butter and olive oil together in a large ovenproof pan.

Add the onions and garlic and slowly cook them for about 5 minutes, or until softened but not browned.

Stir in the lime juice, cayenne pepper, and shrimp. Continue stirring until the shrimp are coated with the butter mixture.

Broil the shrimp for 5 to 7 minutes, basting once or twice. Taste and salt if necessary.

Just before serving stir in the parsley.

Serve with a good supply of French bread to mop up the juices.

Serves 4.

1/2 cup soft breadcrumbs
8 ounces angel hair pasta
1 tablespoon olive oil, for vegetables
1 teaspoon olive oil, for scallops
1/2 cup chopped fresh parsley, divided
1 clove garlic, minced
1 teaspoon dried whole basil
1/2 teaspoon dried whole oregano
1/4 teaspoon salt
1 tablespoon all-purpose flour
1/4 teaspoon pepper
8 ounces clam juice (1 bottle)
1 pound fresh sea scallops cut into 1/2-inch pieces

Place breadcrumbs on a baking sheet. Bake at 375 deg for 5 minutes or until golden brown; set aside.

Cook pasta according to package directions, omitting salt and fat.

Drain and rinse under cold running water; drain well. Place in a large bowl; set aside.

Heat 1 tablespoon oil in a nonstick skillet over medium heat.

Add 1/4 cup parsley and next 4 ingredients; saute 1 minute.

Add flour and pepper; cook 1 minute, stirring constantly with a whisk.

Gradually add clam juice, stirring constantly. Cook 1 minute or until thickened, stirring constantly.

Pour over pasta; toss well.

Set aside, and keep warm.

Heat remaining 1 teaspoon oil in skillet over medium heat.

Add scallops, and saute 4 minutes or until scallops are done.

Add to pasta mixture; toss gently.

4 servings