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

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.