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Old 08-04-1999, 09:38 PM   #1  
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Join Date: Aug 1999
Posts: 31

Default Salmon & Tuna recipes

* Exported from MasterCook *

Salmon Cakes -- 5 Points

Recipe By : Weight Watchers Meeting
Serving Size : 4 Preparation Time :0:20
Categories : Fish Ww Meetings Recipes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 15-16 oz can salmon -- drained
1 cup ricotta cheese -- fat free
1/4 cup egg substitute
1/4 cup onion -- chopped
1 teaspoon Worcestershire sauce
1 teaspoon dijon mustard
4 tablespoons bread crumbs

Shape into 4 patties. Coat each with 1 Tablespoon breadcrumbs. Brown both sides. Mix and chill 2 hours.

Each Serving: 3 P, 1 M and 1 B. Points: 5

MC Formatted by Sue B 10/97 and submitted to the
WW forum.
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Old 09-01-1999, 11:25 PM   #2  
Cowboy Up Chick
Join Date: Aug 1999
Location: Tucson, Arizona
Posts: 3,796


* Exported from MasterCook *

Tex Mex Tuna Casserole - 5 or 6 Points

Recipe By :Richard Simmons
Serving Size : 8 Preparation Time :0:00
Categories : Casseroles Mexican

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups tuna in water, canned -- drained and flaked
2 cups lowfat cottage cheese
3/4 cup sour cream
1/4 cup diced red onion
1/4 cup canned chili peppers -- diced
2 tablespoons salsa
3 cups cooked noodles -- drained
12 saltine crackers -- crumbled
1/8 cup cashews, dry-roasted -- unsalted, chopped

PORTION PATROL: Remember the days when you used to eat nuts by
the handful? Well the good news is that you can still have your nuts and
eat them too, but only if you are on constant PORTION PATROL. 6 nuts
= 1 fat card. Don't forget it!

1. Preheat oven to 350 degrees F.

2. In large bowl, combine tuna, cottage cheese, sour cream, red onion,
chiles, salsa and noodles.

3. Turn into 2-quart casserole dish coated with non-stick spray.

4. Combine crackers and cashews and sprinkle over top.

5. Bake uncovered 30 minutes. Makes 8 servings.

NOTE: The amount of vegetable in this recipe works out to one
tablespoon per person, therefore you don't need to use a vegie card for
such a small amount. If you wanted to bring it up to 1 vegie card, you
could serve this with 1/3 cup of steamed vegetables per person.

* Recipe called for 12 unsalted, dry roasted cashews. MC is based on cup

Serving size (1/8 recipe)
Per MC 5 nutritional analysis:
Per serving: 242 Calories, 7g Fat, 1g Fiber
Weight Watcher Points: 5
According to the cookbook:
Per serving: 256 Calories
Weight Watcher Points: 6
Deal-A-Meal Cards Used: 1 Fat, 1 Bread, 1 Meat, 1 Dairy

"Deal-A-Meal Golden Edition Cookbook, page 134-135"
"Deal-A-Meal Corp., 1990"
"8 servings"

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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on
6/18/99. REG 6 shared by Pamela S. from WI. USA on 6/18/99.
Submitted by Pamela S. on 8/31/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
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Old 12-09-1999, 09:38 PM   #3  
Junior Member
Join Date: Aug 1999
Location: Buffalo,NY
Posts: 11


Salmon with Brown Sugar and Mustard Glaze
From~ Hot Off the Grill with Bobby Flay

Serves: 4 (I figured 9 points for a 6 ounce, after cooking, piece of salmon.)

1 1/2 tbsp. light brown sugar
1 tsp. honey
1 tbsp. butter
2 tbsp. dijon style mustard
1 tbsp. soy sauce
1 tbsp. olive oil ( I used about half)
1 tsp. ground ginger
salt and pepper
4 salmon fillets (6 oz ea)

Melt the brown sugar, honey and butter in a small saute pan over medium-high heat. Remove from heat and whick in the mustard, soy sauce, olive oil and ginger. Let cool.
Preheat grill to medium heat. (If doing on charcoal grill, it suggests brushing salmon with vegetable oil) Season with salt and pepper to taste. Place the salmon skin side down on the grill. I always have them take the skin off right at the store.) Coat the flesh of the salmon fillets with the brown sugar mixture. Grill for 6-8 minutes to medium doneness, turning once after 5-6 minutes.

I made mine on the George Foreman Grill...

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Old 01-05-2000, 07:52 PM   #4  
Join Date: Aug 1999
Location: Charleston, SC, USA
Posts: 33


Dijon Chicken

Prep time: 10 Minutes Cooking time: 14 Minutes

2 Whole Chicken breasts, halved and skinned
2 tablespoon dijon mustard
1 teaspoon lemon juice
¼ teaspoon FINE black pepper
2 green onion chopped fine
½ cup plain bread crumbs

1. Preheat the broiler and lightly grease a rack. Broil the chicken breasts 5 to 6” from the heat for 5 minutes turn then 5 minutes more.

2. Combine mustard, lemon juice, pepper and green onions.

3. Coat the broiled chicken with the mustard mixture, cover lightly with ½ of the bread crumbs and broil 2 minutes.

3. Turn the breasts and cover with the balance of the bread crumbs and broil 2 minutes longer.

152 Calories
2 g. Fat
66 mg Cholesterol
325 mg sodium

Source: Unknown

Cheesy Chicken with Tomatoes and Sunflower Seeds

1 Tablespoon raw sunflower seeds
4 boneless skinless chicken breast halved (about 4 ounces each)
1 tablespoon fresh lemon juice
½ teaspoon freshly ground pepper
¼ teaspoon salt
1 can (14 ½ ounces) ready-cut tomatoes (see note)
4 ounces of reduced-fat Monterey Jack cheese, shredded

1. Preheat the oven to 350. Put the sunflower seeds in a pan and bake for about 10 minutes, or until golden brown; watch carefully, as the seeds burn easily.

2. Place the chicken in an 11”x7” baking dish. Sprinkle with the lemon juice, pepper and salt. Cover with a lid or aluminum foil. Bake for 20-30 minutes, or until chicken turns from translucent to opaque.

3. Spoon the tomatoes evenly over the chicken. Sprinkle the sunflower seeds and Monterey Jack evenly over the top. Place the dish under the broiler for about 1 minute, or just until the cheese is completely melted; do not brown.

Makes 4 Servings

Calories: 266
Fat: 10 g
Cholesterol: 92 mg
Sodium: 627 mg

Leftovers are good cold chopped up in salads or reheated and mixed in pasta or rice.

This easy chicken dish has a wonderful variety of tastes and textures. I like to serve it for dinner parties with rice pilaf.

Source: Jeanne Jones, “Healthy cooking for people who don’t have time to cook”

* I use DelMonte no salt added tomatoes with green peppers, celery and onions.
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Old 01-05-2000, 10:14 PM   #5  
Cowboy Up Chick
Join Date: Aug 1999
Location: Tucson, Arizona
Posts: 3,796


These look really good but to help in searches it is better if you post them separately with the Subject as the recipe name. But they look good I'm adding them to my Mastercook program tonight.



Ps - of course if you don't want to post them like that then that's ok too.
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Old 01-05-2000, 10:29 PM   #6  
Join Date: Aug 1999
Location: Charleston, SC, USA
Posts: 33


Kel--your right. Next time I will separate them.

I hope you enjoy them. Take care. Sherry
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Old 01-25-2000, 07:14 AM   #7  
Join Date: Nov 1999
Location: Midwest
Posts: 52


NOTE: I made this tonite and it is a large amount. So I recalculated it at 5 servings and came up with 7.5 points. Much better!

* Exported from MasterCook *

Tuna-Noodle Casserole

Recipe By :
Serving Size : 4 Preparation Time :0:15
Categories : Fish And Shellfish Jan/Feb '98

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon stick margarine or butter
3/4 cup diced onion
1 cup 2% reduced-fat milk
1 (10 1/2-ounce) can condensed reduced-fat cream of mushroom
soup with cracked pepper and herbs (such
as Healthy Choice) -- undiluted
3 cups hot cooked egg noodles (about 6 ounces
uncooked pasta)
1 1/4 cups frozen green peas -- thawed
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper
2 (6-ounce) cans low-sodium tuna in water -- drained and flaked
1 (2-ounce) jar diced pimento -- drained
1/3 cup fresh breadcrumbs
2 tablespoons grated Parmesan cheese

Preheat oven to 450º.
Melt margarine in a saucepan over medium-high heat. Add onion; sauté 3
minutes. Add milk and soup. Cook 3 minutes; stir constantly with a whisk.
Combine soup mixture, noodles, and next 6 ingredients (noodles through
pimento) in a 2-quart casserole. Combine breadcrumbs and cheese; sprinkle
on top. Bake at 450º 15 minutes or until bubbly.

Serving Size: 1 1/4 cups

"Cooking Light, January/February 1998, p.164"
"© Cooking Light"
"5 cups"
T(Cooking Time):

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Per serving: 440 Calories (kcal); 9g Total Fat; (18% calories from fat); 38g Protein; 51g Carbohydrate; 67mg Cholesterol; 653mg Sodium
Food Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 4098 0 4039 5847 2812 0 0 0 0 26421 4487 0 0

[This message has been edited by missphoebe (edited 01-29-2000).]
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Old 08-10-2000, 10:06 AM   #8  
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Join Date: Jul 2000
Location: Denver
Posts: 1


I placed "" around the word burrito because, unless you have a humungous tortilla, this stuff is not fitting inside of it. So it's best to have the tortilla on the side.

This recipe is a bit high in points, but it is worth it. You can probably cut it down some by using less avocado paste, maybe a 3 oz. fillet rather than 4 oz., and less of the chipotle cream. There is a lot of food here and one serving can almost be two meals.

* Exported from MasterCook *

Alan's Grilled Salmon "Burritos" w/Chipotle Cream

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup corn kernels -- fresh
1 cup cooked white rice
1 cup cooked black beans -- drained
1/2 cup sour cream, light
1/2 cup plain nonfat yogurt
2 tablespoons chipotle chile canned in adobo -- finely chopped
2 medium avocados -- Haas, ripe
2 1/2 tablespoons fresh lime juice
3 medium red onion -- thickly sliced
2 tablespoons olive oil
1 1/2 pounds salmon -- 6-4 oz.
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander

If you are using an outdoor grill, throw in some soaked hardwood chips on
the fire and close the lid so that the smoke flavors the fish as it cooks.

1. In a small saucepan of boiling water, cook the corn until tender, about 4
minutes; drain and let cool. Put the corn in a medium bowl and add the
rice and beans. In a small bowl, stir together the sour cream, yogurt and

2. Halve the avocados and scoop the flesh into a bowl. Add the lime juice
and mash until smooth. Season the mashed avocado with salt and pepper and
cover with plastic wrap.

3. Light a grill or heat a grill pan. Brush the onion slices with the 4
teaspoons of oil and season with salt and pepper. Grill the onions over a
low fire for about 20 minutes, turning once, until nicely caramelized;
transfer to a plate.

4. Brush the grill or grill pan with rest of oil and season the fillets with
the cumin, coriander and salt and pepper. Put the fillets on the grill
and cover. Alternatively, arrange the fillets on the grill pan and cover
tightly. Grill over a low fire for 8 to 10 minutes, or until cooked
through. Transfer the fish to a plate.

5. Warm tortillas on the grill for a few seconds, just until pliable.
To serve: place red onions on a plate, top with corn/rice/bean mixture.
Place salmon on top of rice. Spread chipotle mixture on top, followed by
avocado paste. Serve with warm tortillas on the side.

"Food & Wine 1999 (Alan Harding, chef & owner of Patois in Brooklyn)"
"1 burrito"

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Per serving: 429 Calories (kcal); 20g Total Fat; (39% calories from fat); 31g Protein; 36g Carbohydrate; 61mg Cholesterol; 123mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 3 Fat; 0 Other Carbohydrates

NOTES : 1 serving of filling - 9 points (not counting tortilla)
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Old 08-11-2000, 05:10 AM   #9  
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Posts: 3


* Exported from MasterCook *

Curried Salmon - WW Points 6.4

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories : Fish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound salmon fillets -- with skin
1 tablespoon lime juice
1 tablespoon curry powder -- suggest Madras brand
1 tablespoon lime zest -- finely grated
1 tablespoon cilantro -- minced
2 tablespoons olive oil

Mix curry powder, lime zest, and cilantro in small bowl. Drizzle lime juice over fillets. Press spice mixture onto flesh side of salmon fillets. Let sit in refrigerator at least 30 minutes and up to 4 hours.

Preheat oven to 450.

Heat olive oil in nonstick skilllet over medium-high heat until hot. Cook salmon fillets - spiced side down for 3 minutes. Turn over and cook for 1 minute more.

Transfer skillet to oven and cook for 8 minutes.

"Inspired by Epicurious recipe ("

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Per serving: 266 Calories (kcal); 15g Total Fat; (49% calories from fat); 31g Protein; 2g Carbohydrate; 79mg Cholesterol; 104mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates

NOTES : WW Points = 6.37
Nutr. Assoc. : 0 0 0 0 0 0

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Old 11-14-2000, 06:09 AM   #10  
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Join Date: May 2000
Posts: 11


Dill Crusted Salmon
makes 4 servings, 6 pts. each

1 (1 lb.) salmon fillet cut 1 1/4 in.thick, skinned, rinsed, and patted dry with paper towels
1/2 c. finely chopped fresh dill
2 Tbsp. fat free mayo
1/4 c. fine dry unseasoned bread crumbs
2 Tbsp. skim milk

1. Preheat oven to 350 degrees. coat a 9x9x2 in.flameproof baking dish with nonstick cooking spray and set aside.

2. Sprinkle salmon with lemon juice and lay flat in prepared baking dish.

3. Combine dill, mayo and bread crumbs in small bowl, then mix in milk. Using back of spoon, smooth mixture over salmon.

4. Bake salmon uncovered 20 minutes, then remove from oven and preheat broiler. Also cover broiler pan with foil.

5. While broiler heats, very carefully lift salmon from baking dish and place crust side up on prepared broiler pan.

6. Position salmon 3 in. from heat and broil until brown and crusty, 3 to 5 minutes. Serve at once.

This recipe comes the "Good Morning America Cut the Calories Cookbook".
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Old 12-15-2000, 08:39 PM   #11  
Join Date: Nov 2000
Location: New York, NY, USA
Posts: 29


Tuna Lo-Mein

8 oz. uncooked spaghetti
1 6oz. can chunk white tuna in water
1/2 bag of frozen stir fry vegetables (snow peas, water chestnuts, shredded carrots, broccoli, etc.)
1/8 c. soy sauce
1/8 c. teriyaki sauce
splash of white vinegar

Cook spaghetti. Saute frozen veggies in non-stick pan until cooked through.
Add veggies, tuna (flaked with fork), and sauces to hot, drained spaghetti. Mix well.
Serves 6.

Per serving:
calories: 211 <211.>
fat grams: 2 <1.5>
fiber grams: 2 <1.8>
carbs: 35 <34.8>

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Old 03-13-2001, 11:05 PM   #12  
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De-Lightful Tuna Casserole

7 oz (about 2 cups) uncooked elbow macaroni
1 cup skim milk
4 oz (1 cup) shredded reduced-fat cheddar cheese
1 (10 ¾ oz) can condensed 98% fat free cream of mushroom soup with 30% less sodium
1 (6 oz) can water packed tuna, drained, flaked
1 (4 oz) can Green Giant Mushroom pieces and stems, drained
2 Tbls chopped pimientos
1 Tbls instant minced onions
1 tsp dry mustard
1/3 cup corn flake crumbs
butter flavored nonstick cooking spray

1. Cook macaroni to desired doneness as directed on package, drain.
2. Meanwhile, heat oven to 350 degrees. Spray 2-quart casserole with nonstick cooking spray. In large bowl, combine all casserole ingredients except macaroni and stir to combine.
3. Add cooked macaroni; stir gently to mix. Pour mixture into sprayed casserole. Sprinkle with corn flake crumbs. Gently spray crumbs with butter-flavor nonstick cooking spray.
4. Bake at 350 degrees for 25 to 35 minutes or until thoroughly heated.

6 (1 ¼ cup) servings/6 points
Calories – 290
Total Fat – 7 grams
Fiber – 2 grams
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Old 03-15-2001, 10:18 PM   #13  
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Tuna Twist Casserole
1/2 cup reduced fat Alfredo sauce (from a 10oz refrigerator container)
1/2 cup fat free, cholesterol free egg product
1 clove garlic, finely chopped
4 cups cooked tri-color rotini pasta (bowtie or farfalle work also)
1 pkg (10oz) frozen chopped broccoli, thawed and drained
1 can (6oz) tuna, drained (packed in water, not oil)
1 cup seasoned croutons

Heat oven to 350 degrees. Mix Alfredo sauce, egg product, and garlic in an ungreased square baking dish, 8x8x2 inches.

Stir in pasta, broccoli and tuna. Press mixture slightly.

Cover and bake for 20 minutes or until mixture is set. Sprinkle with croutons.

6 servings/5 points

Calories – 255
Total fat – 5g
Fiber – 2g
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Old 04-22-2001, 12:11 PM   #14  
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Join Date: Dec 1999
Location: Toronto
Posts: 39

Default Tuna Pizzas

I haven't fully converted this to the lowest WW pts yet, but here's my basic recipe for a tasty, fast and easy tuna pizza.

1 pita
1/4 -1/2 c. prepared tuna
grated cheese (to cover, to your tastes)

Spread the tuna over the pita, like you would sauce on a pizza, and sprinkle with as much cheese as you like.

I cook mine in my little toaster over on broil, but it could also be done in the oven that way.
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Old 04-23-2001, 02:37 PM   #15  
Whiskey's Mom
Join Date: Apr 2001
Location: Minnesota
Posts: 38

Default Tuna Ideas

I read it, tried it and liked it:

1/2 c. celery
1/2 c. chopped tomato
1/2 c. tuna
1 tbsp. lite or f/f mayo or you can use f/f or reduced fat ranch dressing

Mix ingredients together and serve on a bed of lettuce or in a pita.

It is kind of on the tuna salad side but oh well.

There's always tuna melts:

1 can tuna
1/2 can 98% fat-free cream of mushroom soup
2 tbsp. chopped onion (can sub dried onion)

Mix together and spread on a whole wheat bun halves (leave open faced on baking sheet) and bake for 7-10 minutes. Top with f/f cheese or reduced fat cheese and bake 2-3 minutes longer or until cheese melts.
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