These individual, spaghetti crust pies, brimming with chunks of salmon or tuna and lots of crisp vegetables, are sure to be winners!

Serves 4

Ingredients

• 4 ounces of spaghetti
• 1 beaten egg
• 1/3 cup grated parmesan cheese
• 3 tablespoons margarine or butter
• 1 cup broccoli flowerets
• 1 medium carrot, thinly sliced ( ½ cup)
• 1 small onion, cut into thin wedges
• ½ teaspoon dried oregano or  savory, crushed
• 1 clove garlic, minced
• Dash salt
• 1- 12 ½ ounce can skinless, boneless salmon drained and flaked or one 9 ¼ ounce can tuna( in water) drained and broken into chunks
• 2 beaten eggs
• ½ cup half and half, light cream, or milk

For the spaghetti crusts, cook the pasta according to the package directions; drain. Immediately toss together pasta, 1 beaten egg, parmesan cheese, and 1 tablespoon of the margarine or butter. Divide the pasta mixture evenly among 4 greased individual au gratin dishes. Press the pasta mixture to the sides and bottom of dishes to form crusts. Set aside.

In a large skillet cook the broccoli, carrot, onion, oregano, or savory garlic, and salt in the remaining margarine or butter until the vegetables are crisp- tender. Gently stir the salmon or tuna into the vegetable mixture.

Divide the salmon mixture evenly between the four spaghetti crusts. Combine the 2 beaten eggs and half and half, light cream, or milk. Pour evenly over the salmon mixture. Cover with foil. Bake in a 350 degree oven for 15 minutes. Remove the foil; bake for 5 to 10 minutes more or until set. Let stand for 5 minutes before serving.

Nutritional info: 472 calories, 33 g protein, 30 g carbohydrates, 24 g fat (8 g saturated) 212 mg cholesterol, 803 mg sodium, 594 mg potassium.

Halibut, haddock, or orange roughly are excellent choices for the saucy rice combo.

Serves 4

Ingredients

• 1 pound fresh or frozen skinless, firm fleshed fish fillets
• 1 medium onion, chopped ( ½ cup)
• 1 stalk celery, chopped ( ½ cup)
• ½ medium green pepper, chopped ( ½ cup)
• 2 cloves garlic, minced or ¼ teaspoon garlic powder
• 2 tablespoons margarine or butter
• 1 16- ounce can tomatoes, cut up
• ¼ cup water
• 2 tablespoons tomato paste
• 1 tablespoon snipped parsley
• 1 teaspoon instant chicken bouillon granules
• 1 teaspoon chili powder
• ½ teaspoon Worcestershire sauce
• Several dashes of hot pepper sauce
• 1 10 – ounce package frozen cut okra
• 2 cups hot cooked rice
• Lemon wedges ( optional)

Thaw the fish if frozen. Rinse the fish; pat dry with paper towels. Cut the fish into 1 inch pieces; set aside.

In a large skillet, cook the onion, celery, green pepper, and garlic in margarine or butter till tender but not brown

Add undrained tomatoes, water, tomato paste, parsley, bouillon granules, chili powder, Worcestershire sauce, and hot pepper sauce. Bring mixture to a boil. Reduce the heat. Simmer uncovered, for 5 minutes.

Add fish and okra to tomato mixture, stirring gently to mix. Return mixture to boiling; reduce heat. Cover and simmer for 5 minutes or until the fish flakes easily with a fork. Serve over hot cooked rice. Garnish with lemon wedges, if desired. Makes 4 servings.

Nutritional Information: 379 calories, 30 g protein, 44 g carbohydrates, 9 g fat ( 2 g saturated), 36 mg cholesterol, 626 mg sodium, 1,222 mg potassium.

Shark is an extremely low fat dish. The flesh is also dense and well flavored. Tuna, Bonito, and marlin also go great with this recipe. This dish is great served with a tangy tomato salad.

Serves 4

Need

• 3tbsp olive oil
• 2 fresh bay leaves, chopped
• 1 tbsp chopped fresh basil
• 1 tbsp chopped fresh oregano
• 2 tbsp chopped fresh parsley
• 1 tsp finely chopped fresh rosemary
• 1 tsp fresh thyme leaves
• 2 garlic cloves, crushed
• 4 pieces drained sun dried tomatoes in oil, chopped
• 4 shark steaks, about 200 g / 7 oz each
• Juice of 1 lemon
• 15 ml/ 1 tbsp drained small
• Capers in vinegar (optional)
• Salt and ground black pepper

1. Whisk the oil, herbs, garlic and sun dried tomatoes in a bowl, then pour the mixture into a shallow dish that is large enough to hold the shark steaks in a single layer. Season the shark steaks with salt and pepper and brush the lemon juice over both sides. Lay the fish in the dish, turning the steaks to coat them all over. Cover and marinate in the fridge for 1-2 hours.
2. Heat a ridged grilling pan or barbecue until it is very hot. Lift the shark steaks out of the marinade. Pat dry with kitchen paper and grill or barbecue for about 5 minutes on each side until they are cooked through. Pour the marinade into a small saucepan and bring to a boil. Stir the capers, if you are using them. Spoon over the grilled shark steaks. Serve immediately.

Grilling and Barbecuing are very special social occasions. There are very few people that do not enjoy the aroma of a barbecue. Fish may be great on the barbecue. Fish steaks and relatively small whole fish, such as sardines, and trout, can be grilled or barbecued. The grill should be preheated to a very high heat so that the fish juices are sealed in quickly.

Fish tend to cook quickly, so remember to oil the barbecue grill rack and the kebab sticks or fish grids. Either marinate the whole fish, or brush it with oil before cooking. It is also good to add a little seasoning before hand in order to impart a little extra flavor to the fish.

If the fish is to be cooked whole, make sure that several lashes are made in order to ensure even cooking. Small whole fish will benefit from being wrapped in foil parcels before grilling. Grilling methods are great for fish!

This is a great dish that may be served with boiled potatoes.

Ingredients

• 17 – 20 oz scaled fillets pikeperch with or without the skin
• 11 oz fresh cep mushrooms
• 1 finely sliced onion
• 10 oz crème fraiche
• Freshly ground black pepper
• A few twigs of rosemary
• Salt
• Butter
• A couple tbs. of white wine

Clean the mushrooms and then cut into fingertip sized cubes. Let the onion sizzle in butter, add the mushrooms and leave to sizzle for a few minutes. Add the crème fraiche and simmer for 3-4. Season with salt and pepper and add a few twigs of rosemary to give a nice aroma to the sauce.

Heat a frying pan. It has to be very hot. Sprinkle salt and put in the fish fillet. If the fillet has skin, leave the skin side u. Turn over after 30 seconds.

Put the fillets on a greased oven tray with a few knobs of butter on the fish and sprinkle the white wine over. Cook in a 392 degree oven for around ten minutes. Serve the dish with some fresh finely chopped rosemary.