Fish Recipes For LA Weight Loss


    Makes 4 servings
    Exchanges per serving (1/4 recipe)-1 Protein, 1 Vegetable

    4-3 ½ or 5 ½ oz. pieces of fresh, skinless salmon fillets (according to plan)
    1 t. olive oil
    4 med. Zucchini, cut into thin slices
    3 cloves garlic
    ¼ c. fresh orange juice, not from concentrate
    ½ c. water
    ½ t. ground white pepper
    1 t. chicken bouillon, low sodium cubes
    1 T. margarine
    2 T. parsley

    Heat olive oil in a nonstick pan. Add garlic and zucchini to the pan, stirring constantly. When zucchini is still not fully cooked, remove from heat. Keep warm. Boil orange juice, water, bouillon and pepper in a skillet. Reduce to medium heat; add salmon. Poach for 8-10 minutes or until salmon begins to flake off easily. Place vegetables in a dish, place salmon on top.


    1 (10.75 oz) can reduced-fat, reduced-sodium cream of mushroom soup
    1 to 1 ½ cups milk
    2 cups frozen peas
    2 cans (12 oz) tuna, drained
    3 cups hot, cooked medium egg noodles
    1/2 cup shredded reduced-fat cheddar cheese


    Stir soup, milk, peas, tuna and noodles in a 3 qt. casserole.
    Bake 400F for 30 minutes or until hot. Stir.
    Sprinkle 1/2 cup of shredded Cheddar of top of tuna mixture. Bake 5 minutes more.

    Makes: 6 servings

    Serving size: 1/6 recipe

    LA Exchange: 1/2 Protein, 2 Vegetables, 1 Starch, 1 Condiment