Serves 4

Cod or sole would be great choices for this recipe. Garnish the fish with lemon wedges and fresh cilantro before serving.

Need:

• 1 pound white fish fillets
• ½ red bell pepper, seeded and cut into bite sized pieces
• ½ green bell pepper, seeded and cut into bite sized pieces
• Simple sweet and sour sauce (see recipe)
• 2 tablespoons vegetable oil or peanut oil
• 4 thin slices of ginger
• 2 green onions cut into thirds
• 1 ½ tablespoons soy sauce
• Black pepper to taste

1. Rinse the fish fillets, pat dry, and cut into bite sized pieces.
2. Add the chopped bell peppers to the sauce. Warm the sauce on low heat while cooking the fish.
3. Heat a wok or skillet over medium high heat until it is almost smoking. Add the oil. When the oil is hot, add the ginger slices and the chopped green onions. Stir fry for abut 10 seconds, and then add the fish cubes. Stir fry the fish cubes until they are opaque. Splash with soy sauce and continue cooking, stirring gently, until the fish cubes are cooked through. Season with black pepper if desired.
4. Bring the sweet and sour sauce to a boil, stirring. Pour over the stir fried fish and serve.

Firm fish fillets that hold their shape such as cod or whitefish work best for this recipe

Need:

• 1 pound fish fillets
• 2 tablespoons light soy sauce
• 1 tablespoon Chinese rice wine or dry sherry
• ½ teaspoon Asian sesame oi
• 3 teaspoons cornstarch, divided
• 1/3 cup chicken broth
• 1 tablespoon oyster sauce
• 1 teaspoon granulated sugar
• 4 teaspoons water
• 3 tablespoons vegetable oil or peanut oil, divided
• 2 ribs celery, cut on the diagonal into ½ inch pieces
• ¼ teaspoon salt, or to tast
• 1 red bell pepper, seeded and cut into bite sized cubes
• 1 – 2 tablespoons additional water, optional

1. Cut the fish into cubes. Place the cubes in a bowl, and add the light soy sauce, rice wine or sherry, Asian sesame oil, and two teaspoons cornstarch. Marinate the fish for 15 minutes.
2. Combine the chicken broth, oyster sauce, and sugar in a bowl. In a separate small bowl, dissolve 1 teaspoon cornstarch into the water. Set aside.
3. Heat a wok or skillet over medium high heat until it is nearly smoking and add 2 tablespoons oil. When the oil is hot, add half the ginger. Stir fry for 10 seconds, then add the fish cubes. Stir fry the fish cubes for about 2 minutes or until they begin to brown. Remove the fish and drain in a colander or on paper towels.
4. Heat 1 tablespoon oil in the wok or skillet. When the oil is hot, add the remainder of the ginger. Stir fry for 10 seconds, and then add the celery. Stir-fry the celery for 1 minute, sprinkling with the salt. Add the red bell pepper and stir fry for another minute. Splash the vegetables with 1 to 2 tablespoons of water if they begin to dry out.
5. Push the vegetables to the sides of the pan. Add the chicken broth mixture and bring to a boil. Stir the cornstarch and water and add into the sauce, stirring quickly to thicken. Once the sauce has thickened, add the fish back into the pan. Stir fry for another minute to mix the ingredients.
6. Serve hot.

It may seem odd to cook sardines in an omelet, but they are surprisingly delicious!

Serves 4

Need

• 4 fat sardines, cleaned, filleted and with heads removed, thawed if frozen
• Juice of 1 lemon
• 3 tbsp olive oil
• 6 large eggs
• 2 tbsp chopped fresh parsley
• 2 tbsp snipped fresh chives
• 1 garlic clove, chopped
• Salt, ground pepper and paprika

1. Open out the sardines and sprinkle the fish with lemon juice, a little salt an paprika. Heat 1 tbsp olive oil in a frying pan and fry the sardines for about 1-2 minutes on each side to seal them. Drain on kitchen paper, trim off the tails and set aside until required.
2. Separate the eggs. In a bowl, whisk the yolks slightly with the parsley, chives, and a little salt and pepper. Beat the egg whites in a separate bowl with a pinch of salt until fairly stiff. Preheat the grill until medium high.
3. Heat the remaining olive oil in a large frying pan, add the garlic and cook over a low heat until just golden. Gently mix together the egg yolks and whites and ladle half the mixture in the pan. Cook gently until just the beginning to set on the base, then lay on the sardines on the frittata and sprinkle lightly with paprika. Pour over the remaining egg mixture and cook gently until the frittata has browned underneath and is beginning to set on top.
4. Put the pan under the grill and cook until the top of the frittata is golden. Cut into wedges and serve at once.

This is a quick and easy microwaveable dish!

Serves 4

Need:

• 1 cup flaked, poached salmon ( canned salmon may also be used)
• 1 9 inch pie crust
• 3 tablespoons oil
• 2 cloves garlic, sliced
• 2 stalks broccoli, chopped ( about 2 cups)
• 4 eggs
• ¼ cup milk
• ¼ cup chopped onion
• 2 cups grated mozzarella cheese
• 1/3 cup chopped chives

Combine the oil and garlic in a small micro proof saucepan, add the broccoli. Cover lightly. Microwave on high for 2 minutes. Then stir. Microwave again for 2 minutes more on a high setting. Beat the eggs slightly in a mixing bowl. Add ¼ cup milk. Stir in the onion, salmon, cheese, and broccoli. Pour into the pie shell.

Microwave on roast or medium setting for 11-13 minutes or just until the middle is set. Don’t overcook.

Remove from the microwave and cover with foil, shiny side down. Let sit for 5 minutes or so to finish cooking. Garnish the edges near the pie crust with chopped chives.

Fresh basil is the secret ingredient in this burger!

Serves 3

Need:

• 1 beaten egg
• ¾ cup soft whole wheat bread crumbs ( 1 slice)
• 4 teaspoons snipped fresh basil
• ¼ teaspoon pepper
• 1 61/2 ounce can skinless, boneless salmon, drained and flaked
• ½ a medium carrot, finely shredded ( ¼ cup)
• ¼ cup finely shredded Gruyere or Swiss cheese (1 ounce)
• 2 tablespoons mayonnaise or salad dressing
• 1 tablespoon dairy sour cream
• 2 teaspoons snipped fresh basil
• 1 teaspoon finely shredded lemon peel
• 3 lettuce leaves
• 3 slices rye or whole wheat bread, toasted
• Tomato wedges (optional)

How to make the Salmon Burgers with Basil Mayonnaise

In a large mixing bowl combine the egg, bread crumbs, 4 teaspoons basil, and pepper. Add the salmon, carrot, and cheese. Mix lightly. Shape Salmon mixture into three ¾ inch thick round patties

Place the salmon patties on a lightly greased baking pan. Broil the patties about 3 inches from the heat for about 2 minutes or until it has heated through and is light brown. Turn the patties carefully after 4 minutes.

Meanwhile, for the basil mayonnaise, combine mayonnaise or salad dressing, sour cream, 2 teaspoons basil, and lemon peel.

Place a lettuce leaf on each slice of toasted bread. Top each with a salmon burger and some of the basil mayonnaise. Serve with tomato wedges, if desired. This makes 3 servings.

Nutrition: 297 calories, 20 g protein, 24 g carbohydrates, 13 g fat ( 4 g saturated), 115 mg cholesterol, 658 mg sodium, 595 mg potassium