Years ago my wife told me we should try a recipe called Fish Pie! I immediately thought this is the most disgusting thing I have ever heard of.
But, I tried it and it was amazingly good! It is also extremely easy to make.
The traditional recipe normally contains numerous types of fish, but I prefer to stick with any meaty white fish. Actually a fish that has a subtle flavor seems to work best.
Either way the recipe follows. Tell me what you think?
Recently I held a poll and asked what recipe would you like to see most. I was surprised that you chose Mushroom Risotto, but it was an excellent choice.
Mushroom Risotto is an amazing dish! It is extremely rich and filling.
The reason that it tastes unlike anything else is because Risotto, or Arborio rice is softer on the outside than on the inside. If you cook it properly, it will take on the flavor of the food that surrounds it.
I get requests for recipes that helped me lose 80 ponds in 5 months. Today I present a delicious soup that will help you lose weight. It is called Leek Soup and it is low in calories, sodium and fat. Plus it is Delicious and easy to make.
If you want additional information on my diet, it is 100% free and available here The Diet Nutritional Plan. It was created from nutrition text books, and it allows you to eat a lot of food that is good for you, but also tastes good. On with the recipe!
| Diet Nutritional Stats Roasted Broccoli with Garlic | |
| Serving Size 179 g | |
| Amount Per Serving | |
| Calories 78 | Calories from Fat 23 |
| % Daily Value | |
| Total Fat 2.5g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 58mg | 2% |
| Total Carbohydrates 12.2g | 4% |
| Dietary Fiber 4.6g | 18% |
| Sugars 3.0g | |
| Protein 5.1g | |
| Vitamin A 22% Vitamin C 262% Iron 7% Calcium 9% |
Preheat oven to 450°F. Put broccoli on a baking sheet, sprayed with a bit of PAM cooking spray. Roast 15 minutes. Stir 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast broccoli about 5 minutes longer. Season with pepper.
| Diet Nutritional Stats Broccoli Rabe with Bulgur and Walnuts | |
| Serving Size 399 g | |
| Amount Per Serving | |
| Calories 259 | Calories from Fat 76 |
| % Daily Value | |
| Total Fat 8.5g | 13% |
| Saturated Fat 0.8g | 4% |
| Cholesterol 0mg | 0% |
| Sodium 54mg | 2% |
| Total Carbohydrates 38.5g | 13% |
| Dietary Fiber 7.0g | 28% |
| Sugars 0.0g | |
| Protein 10.9g | |
| Vitamin A 147% Vitamin C 170% Iron 24% Calcium 23% |
Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let sit for about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.
Cook broccoli rabe in boiling salted water for 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.
Heat PAM spray in large skillet over medium-high heat. Add shallots; sauté about 2 minutes. Add walnuts; sauté about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring constantly for about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with pepper.
| Diet Nutritional Stats Steamed Broccoli with Garlic & Lemon | |
| Serving Size 91.1 g | |
| Amount Per Serving | |
| Calories 60 | Calories from Fat 33 |
| % Daily Value | |
| Total Fat 3.7g | 6% |
| Saturated Fat 0.5g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 28mg | 1% |
| Total Carbohydrates 6.1g | 2% |
| Dietary Fiber 2.2g | 9% |
| Sugars 1.5g | |
| Protein 2.5g | |
| Vitamin A 11% Vitamin C 128% Iron 4% Calcium 4% |
Discard tough part of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick pieces. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, for 4 to 5 minutes.
While broccoli is steaming, finely chop garlic and in a small skillet combine with (oil or PAM Spray), lemon juice, and pepper to taste. Heat garlic mixture over moderate heat until garlic just starts to brown. In a bowl toss broccoli with garlic mixture.
| Diet Nutritional Stats Roasted Cauliflower with Barbecue Sauce | |
| Serving Size 226 g | |
| Amount Per Serving | |
| Calories 88 | Calories from Fat 76 |
| % Daily Value | |
| Total Fat .6g | 1% |
| Saturated Fat 0.1g | 1% |
| Cholesterol 0mg | 0% |
| Sodium 384mg | 16% |
| Total Carbohydrates 19.6g | 7% |
| Dietary Fiber 5.3g | 21% |
| Sugars 12.3g | |
| Protein 4.7g | |
| Vitamin A 4% Vitamin C 160% Iron 12% Calcium 6% |
Preheat oven to 400°F. Spray cauliflower with PAM Spray. Transfer to baking sheet. Roast until very tender, stirring occasionally, about 45 minutes.
Spray a small saucepan over medium-low heat, with PAM spray. Add ginger and garlic; sauté about 3 minutes. Add ketchup, soy sauce, sugar, and cumin. Bring to boil, whisking to blend. Reduce heat to very low; simmer barbecue sauce 1 minute to blend flavors, whisking constantly.
Remove cauliflower from oven; transfer to large bowl. Toss with barbecue sauce; season to taste with pepper.
| Diet Nutritional Stats Cauliflower, Dried Cherries and Capers | |
| Serving Size 773 g | |
| Amount Per Serving | |
| Calories 189 | Calories from Fat 15 |
| % Daily Value | |
| Total Fat 1.7g | 3% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 861mg | 36% |
| Total Carbohydrates 37.1g | 12% |
| Dietary Fiber 19.0g | 76% |
| Sugars 13.2g | |
| Protein 17.6g | |
| Vitamin A 480% Vitamin C 507% Iron 53% Calcium 38% |
Cook cauliflower florets in large pot of boiling salted water until tender, about 6 minutes. Drain and transfer cauliflower to bowl. Heat PAM sprayed pot over medium-high heat. Add spinach and toss until just wilted, about 3 minutes. Transfer spinach to sieve set over large bowl and drain well. Reserve pot.
Respray pot with PAM spray. Add half of shallot; saute 1 minute. Sprinkle cauliflower with cinnamon, salt, and pepper. Add to pot and toss to coat. Add spinach and toss until heated through, about 3 minutes.
| Diet Nutritional Stats Grilled Eggplant with Caponata Salsa | |
| Serving Size 239 g | |
| Amount Per Serving | |
| Calories 61 | Calories from Fat 6 |
| % Daily Value | |
| Total Fat .7g | 1% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 79mg | 3% |
| Total Carbohydrates 13.4g | 4% |
| Dietary Fiber 6.3g | 25% |
| Sugars 5.9g | |
| Protein 2.5g | |
| Vitamin A 19% Vitamin C 27% Iron 9% Calcium 6% |
Mix tomatoes, celery, onion, chopped oregano, capers, garlic, red wine vinegar and crushed red pepper in medium bowl. Season caponata to taste with pepper.
Turn oven on medium-high heat. Cut eggplant into cubes about 1 inch thick. Spray eggplant with PAM spray; sprinkle with pepper. Grill eggplant until very tender when pierced with knife, about 8 minutes.
Mix grilled eggplant with caponata, garnish with oregano.
| Diet Nutritional Stats Eggplant Cannelloni | |
| Serving Size 238 g | |
| Amount Per Serving | |
| Calories 132 | Calories from Fat 23 |
| % Daily Value | |
| Total Fat 6.1g | 9% |
| Saturated Fat 1.9g | 9% |
| Cholesterol 9mg | 3% |
| Sodium 464mg | 19% |
| Total Carbohydrates 16.2g | 5% |
| Dietary Fiber 2.2g | 9% |
| Sugars 10.2g | |
| Protein 5.3g | |
| Vitamin A 107% Vitamin C 517% Iron 7% Calcium 10% |
Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9″ x 13″ baking dish. Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. Heat oven to 400°F.
Mash cheese, capers and 1 tablespoon of the parsley in a bowl. Place 1 tablespoon of filling at the end of each eggplant slice; roll up. Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1 tablespoon parsley.
| Diet Nutritional Stats Ratatouille | |
| Serving Size 349 g | |
| Amount Per Serving | |
| Calories 89 | Calories from Fat 8 |
| % Daily Value | |
| Total Fat .9g | 1% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 600mg | 25% |
| Total Carbohydrates 19.1g | 6% |
| Dietary Fiber 6.2g | 25% |
| Sugars 10.2g | |
| Protein 3.6g | |
| Vitamin A 64% Vitamin C 183% Iron 7% Calcium 5% |
Peel eggplant; cut lengthwise into 1/4-inch-thick slices, then cut into 3-inch-long, 1-inch-wide strips. Cut zucchini into same size strips. Place vegetables in large bowl
Heat large skillet over medium-high heat, sprayed with PAM spray. Working in batches, add eggplant and zucchini to skillet; sauté until light golden, about 1 minute per side. Transfer to plate; reserve.
Spray skillet with PAM spray; heat over medium heat. Add onion and peppers; sauté until just tender, 10 to 12 minutes. Stir in garlic. Season with pepper.
Place tomato strips atop onion-pepper mixture in skillet. Sprinkle with salt and pepper. Cover skillet; cook over low heat until tomatoes begin to juice, about 5 minutes. Uncover; baste vegetables in skillet with juices. Boil 2 to 3 minutes.
Transfer 1/3 of onion-pepper-tomato mixture to 2 1/2-quart pot; sprinkle with 1 tablespoon parsley. Top with half of eggplant and half of zucchini, then remaining onion-pepper-tomato mixture; sprinkle with 1 tablespoon parsley. Layer remaining eggplant and zucchini over; sprinkle with 1 tablespoon parsley. Cover; simmer over low heat 10 minutes. Uncover; tilt pot and baste with accumulated juices. Increase heat to medium; simmer uncovered, basting several times with pan juices until only 2 to 3 tablespoons juices remain in pot, watching closely to avoid scorching, 10 to 15 minutes longer. Season with salt and pepper.
| Diet Nutritional Stats Greens and Beans | |
| Serving Size 227 g | |
| Amount Per Serving | |
| Calories 252 | Calories from Fat 40 |
| % Daily Value | |
| Total Fat 4.5g | 7% |
| Saturated Fat 0.7g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 194mg | 8% |
| Total Carbohydrates 39.8g | 13% |
| Dietary Fiber 15.7g | 63% |
| Sugars 3.8g | |
| Protein 15.7g | |
| Vitamin A 116% Vitamin C 83% Iron 30% Calcium 15% |
Heat oil in heavy large pot over mediumhigh heat. Add onion and sauté until soft and beginning to brown, about 6 minutes. Add garlic; stir 1 minute. Add tomatoes with juice and paprika; stir 1 minute. Add broth and greens; bring to boil, stirring often. Reduce heat to medium-low, cover, and simmer until greens are wilted and tender, stirring occasionally, about 15 minutes. Stir in beans and simmer 1 minute to heat through
| Diet Nutritional Stats Turkey, Green Bean, Corn and Quinoa | |
| Serving Size 184 g | |
| Amount Per Serving | |
| Calories 220 | Calories from Fat 81 |
| % Daily Value | |
| Total Fat 9.0g | 14% |
| Saturated Fat 1.3g | 6% |
| Cholesterol 16mg | 5% |
| Sodium 601mg | 25% |
| Total Carbohydrates 25.8g | 9% |
| Dietary Fiber 4.8g | 19% |
| Sugars 4.0g | |
| Protein 11.4g | |
| Vitamin A 13% Vitamin C 28% Iron 14% Calcium 4% |
Cook quinoa in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.
Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle turkey with salt and pepper. Add turkey to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.
Mix quinoa, turkey, and green beans in large bowl; add corn and green onions.
Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.
| Diet Nutritional Stats Lemon Roasted Green Beans and Almonds | |
| Serving Size 266 g | |
| Amount Per Serving | |
| Calories 119 | Calories from Fat 30 |
| % Daily Value | |
| Total Fat 3.3g | 5% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 16mg | 1% |
| Total Carbohydrates 21.1g | 7% |
| Dietary Fiber 9.4g | 37% |
| Sugars 4.7g | |
| Protein 5.8g | |
| Vitamin A 33% Vitamin C 70% Iron 19% Calcium 12% |
Preheat oven to 450°F. Spray 2 large rimmed baking sheets with nonstick spray (PAM). Combine green beans, onions, and marjoram in large bowl. Sprinkle with coarse kosher salt and pepper. Toss.
Roast vegetables 20 minutes. To properly roast almonds, set the oven to 350 F and cook them on a pan without any oil for 12 minutes.
Transfer vegetables to bowl. Add lemon juice, grated lemon peel, and half of chopped almonds. Toss to coat; season with salt and pepper. Sprinkle with remaining almonds.
Review: Fabulous! This cooking technique infuses the green beans with a caramelized smokey flavor. Just a great healthy way to put green beans in your diet and love it.
| Diet Nutritional Stats Green Bean Salad with Radishes | |
| Serving Size 122 g | |
| Amount Per Serving | |
| Calories 38 | Calories from Fat 2 |
| % Daily Value | |
| Total Fat .2g | 0% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 38mg | 2% |
| Total Carbohydrates 8.4g | 3% |
| Dietary Fiber 4.0g | 16% |
| Sugars 1.7g | |
| Protein 2.2g | |
| Vitamin A 16% Vitamin C 33% Iron 7% Calcium 5% |
Cook beans in large pot of boiling salted water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes, in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Using vegetable peeler, shave ricotta salata in thin strips over salad.
| Diet Nutritional Stats Jalapeno Red Bean Burgers | |
| Serving Size 178 g | |
| Amount Per Serving | |
| Calories 456 | Calories from Fat 16 |
| % Daily Value | |
| Total Fat 1.8g | 3% |
| Saturated Fat 0.3g | 1% |
| Cholesterol 0mg | 0% |
| Sodium 333mg | 14% |
| Total Carbohydrates 85.6g | 29% |
| Dietary Fiber 18.4g | 74% |
| Sugars 10.1g | |
| Protein 26.9g | |
| Vitamin A 8% Vitamin C 16% Iron 46% Calcium 12% |
Spray medium nonstick skillet over medium heat, with PAM spray. Add next 5 ingredients; sauté 5 minutes. Cool slightly.
Using fork, coarsely mash beans in medium bowl. Mix in onion mixture, breadcrumbs, 2 tablespoons barbecue sauce. Shape mixture into four 1/2-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.)
If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sautéing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.
| Diet Nutritional Stats Kidney Beans with Garlic and Sage | |
| Serving Size 380 g | |
| Amount Per Serving | |
| Calories 212 | Calories from Fat 8 |
| % Daily Value | |
| Total Fat .9g | 1% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 405mg | 17% |
| Total Carbohydrates 38.5g | 13% |
| Dietary Fiber 9.9g | 40% |
| Sugars 1.3g | |
| Protein 14.0g | |
| Vitamin A 2% Vitamin C 5% Iron 25% Calcium 8% |
Place beans in large bowl. Cover with cold water (at least 6 cups) and let soak overnight.
Drain beans. Place in heavy large pot. Add 8 cups room-temperature water, garlic, sage, and black peppercorns. Bring to simmer over medium-high heat. Reduce heat to medium low; simmer uncovered 1 1/2 hours, stirring occasionally. Mix in 1 teaspoon coarse salt. Continue to simmer until beans are tender, adding more water if needed to keep beans covered, about 30 minutes longer. Cool beans in liquid 1 hour.
Using slotted spoon, transfer beans to serving bowl, reserving bean cooking liquid, if desired, but discarding garlic, sage, and peppercorns. Season beans to taste with pepper.
| Diet Nutritional Stats Vegetable and Bean Chili | |
| Serving Size 281 g | |
| Amount Per Serving | |
| Calories 268 | Calories from Fat 41 |
| % Daily Value | |
| Total Fat 4.6g | 7% |
| Saturated Fat 0.7g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 611mg | 25% |
| Total Carbohydrates 45.3g | 15% |
| Dietary Fiber 11.5g | 46% |
| Sugars 7.7g | |
| Protein 14.5g | |
| Vitamin A 34% Vitamin C 79% Iron 25% Calcium 8% |
Sauté onions, bell pepper, garlic, and jalapeño in oil in a 4-quart heavy pot over moderately high heat, stirring, until softened, about 5 minutes. Add chili powder, cumin, and salt and cook, stirring, 1 minute. Add tomatoes with juice and zucchini and simmer, partially covered, stirring occasionally, 15 minutes. Stir in beans and simmer, stirring occasionally, 5 minutes. Stir in cilantro.
| Diet Nutritional Stats Grilled Orange Roughy with Lentil Salsa | |
| Serving Size 324 g | |
| Amount Per Serving | |
| Calories 370 | Calories from Fat 112 |
| % Daily Value | |
| Total Fat 12.5g | 19% |
| Saturated Fat 0.1g | 1% |
| Cholesterol 0mg | 0% |
| Sodium 8mg | 0% |
| Total Carbohydrates 27.3g | 9% |
| Dietary Fiber 12.6g | 50% |
| Sugars 4.3g | |
| Protein 34.1g | |
| Vitamin A 31% Vitamin C 81% Iron 17% Calcium 3% |
In a large saucepan of boiling water boil the lentils for 15 to 20 minutes, or until they are just tender, drain them in a sieve, and rinse them briefly under cold water. Drain the lentils well and in a bowl toss them with the bell pepper, the onion, the tomatoes, the coriander, the vinegar, and black pepper to taste.
Pat the fillets dry, season them with salt and pepper. Fry the fillets, in PAM, over moderately high heat for 4 to 5 minutes on each side, or until the just flake. Divide the salsa among 4 plates and top each serving with a fillet.
| Diet Nutritional Stats Orange and Fennel Poached Orange Roughy | |
| Serving Size 324 g | |
| Amount Per Serving | |
| Calories 262 | Calories from Fat 108 |
| % Daily Value | |
| Total Fat 12.1g | 19% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 5mg | 0% |
| Total Carbohydrates 5.9g | 2% |
| Dietary Fiber 0.9g | 4% |
| Sugars 2.9g | |
| Protein 24.2g | |
| Vitamin A 2% Vitamin C 40% Iron 2% Calcium 2% |
In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the sole, covered, at a bare simmer for 10 minutes. Transfer the sole with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat. Season the sauce with salt and pepper and pour it through a fine sieve over the sole.
Review: Wow. The fish is almost creamy when done. The orange juice and fennel combination really take this normally bland fish to the next level. Orange Roughy is the healthiest fish you can eat. Made this way, I’ll be eating healthy for a long time.