For you cooks out there, I need some help!

[artist4perry]

I have to loose 25 pounds min. to not have to face back surgery. I don't want them cutting on me. I am willing to change diet and exercise. I have 3 herniated disks setting on top of 3 shrinking disks. I have had severe to moderate back pain off and on for over 20 years due to a very bad fall. There are times I cannot move my legs because presure is put on the nerves. The time has come where I have to do something about it to prevent the extreme. Doc says 1800 calorie diet to start.

For the next two weeks I am on a strict fish protein diet. No other protein is allowed.

I need great low calorie, low fat recipies for fish, and after two weeks, I can have chicken. Red meat is allowed sparingly after that. I can do without red meat, but I have very few good recipies for fish. I have orange roughy, catfish, and salmon.

Fix me up folks.

[rockinfayrose]

Here's my top salmon recipe...everyone who's tried it, loves it and it just so happens to have a 4th of July theme -

Fireworks Salmon

Fire up the grill at your next 4th of July barbecue and your taste buds will be sparked by this sweet and spicy recipe.

4 6 oz. fresh salmon fillets, skin & bones removed
4 tbsp. olive oil
3 cloves garlic, chopped
4 tbsp. soy sauce
3 tbsp. balsamic vinegar
1 tbsp. brown sugar
1 tsp. minced ginger (jarred in produce section)
¼ tsp. red pepper flakes

Place rinsed and patted dry salmon fillets in glass baking dish. In measuring cup, whisk together all remaining ingredients; pour over salmon. Cover and refrigerate four hours or until ready to use.

Salmon can be prepared either by using outside grill or stovetop grill pan. Make sure to watch salmon during grilling as to not burn. Cook just until fish flakes and center is no longer raw, approximately 4 minutes on each side.

Enjoy!

[artist4perry]

Mmmmmmmmmmm sounds good! More recipies please folks I mean I can only eat fish........for two weeks! I don't want to grow sick of it! Parfait..........help me be one less plump lady out there!

[G.I.Jim]

Here's a great fish recipe for you.

Salmon with mustard glaze...

For the Salmon:

6 pieces of salmon fillets with skin on
1 tablespoon olive oil
course salt and black pepper

For The Glaze:

4 teaspoons toasted yellow mustard seeds
1 tablespoon fresh chopped (or in the jar) dill. Fresh dill tastes MUCH better!
3/4 cup mayonnaise
1/3 cup grainy mustard
1 tablespoon chopped fresh dill
1 teaspoon brown sugar
coarse salt and pepper

1. blot the salmon dry

2. Apply the salt and pepper to the top of the salmon

3. prepare the glaze in a non-reactive bowl and whisk together

4. oil the skin side of the salmon, and then place skin-side down on the aluminum foil in a pan

3. apply the glaze over the top of the salmon

4. Bake at around 375 until the glaze starts to turn brown

EAT THE HELL OUT OF IT!!!

[rockinfayrose]

Ok, here's another one that would be healthy fo you...

Salmon with Avocado Chimichurri

Adding avocado to this classic Argentinean sauce makes it the perfect topping for simple baked salmon.

4 6 oz. fresh salmon fillets, skin & bones removed
Pinch each of salt, ground black pepper & black cumin seeds
4 tsp. olive oil

Sauce:
2 tbsp. fresh lemon juice
2 tbsp. balsamic vinegar
2 cloves garlic, minced
¼ cup fresh parsley, finely chopped
½ tsp. salt
1/8 tsp. ground black pepper
½ tsp. crushed red pepper
½ tsp. dried oregano
4 tbsp. olive oil
2 ripe avocados, peeled, pitted & cubed


Place salmon fillets in glass baking dish. Sprinkle each fillet with salt, black pepper and black cumin seeds. Rub each with 1 teaspoon of olive oil. Cover and bake for 20 minutes or until salmon is flaky.

In small bowl, combine all ingredients of sauce, except avocado. Once sauce is combined, gently fold in avocado to coat. Spoon sauce over baked salmon and serve. Enjoy!

[artist4perry]

Here's a great fish recipe for you.

Salmon with mustard glaze...

For the Salmon:

6 pieces of salmon fillets with skin on
1 tablespoon olive oil
course salt and black pepper

For The Glaze:

4 teaspoons toasted yellow mustard seeds
1 tablespoon fresh chopped (or in the jar) dill. Fresh dill tastes MUCH better!
3/4 cup mayonnaise
1/3 cup grainy mustard
1 tablespoon chopped fresh dill
1 teaspoon brown sugar
coarse salt and pepper

1. blot the salmon dry

2. Apply the salt and pepper to the top of the salmon

3. prepare the glaze in a non-reactive bowl and whisk together

4. oil the skin side of the salmon, and then place skin-side down on the aluminum foil in a pan

3. apply the glaze over the top of the salmon

4. Bake at around 375 until the glaze starts to turn brown

EAT THE HELL OUT OF IT!!!

Where do you get toasted mustard seeds?

[G.I.Jim]

Here's a great fish recipe for you.

Salmon with mustard glaze...

For the Salmon:

6 pieces of salmon fillets with skin on
1 tablespoon olive oil
course salt and black pepper

For The Glaze:

4 teaspoons toasted yellow mustard seeds
1 tablespoon fresh chopped (or in the jar) dill. Fresh dill tastes MUCH better!
3/4 cup mayonnaise
1/3 cup grainy mustard
1 tablespoon chopped fresh dill
1 teaspoon brown sugar
coarse salt and pepper

1. blot the salmon dry

2. Apply the salt and pepper to the top of the salmon

3. prepare the glaze in a non-reactive bowl and whisk together

4. oil the skin side of the salmon, and then place skin-side down on the aluminum foil in a pan

3. apply the glaze over the top of the salmon

4. Bake at around 375 until the glaze starts to turn brown

EAT THE HELL OUT OF IT!!!

Where do you get toasted mustard seeds?

Spice aisle. You don't HAVE to use them though. I usually don't.

[artist4perry]

Ok, here's another one that would be healthy fo you...

Salmon with Avocado Chimichurri

Adding avocado to this classic Argentinean sauce makes it the perfect topping for simple baked salmon.

4 6 oz. fresh salmon fillets, skin & bones removed
Pinch each of salt, ground black pepper & black cumin seeds
4 tsp. olive oil

Sauce:
2 tbsp. fresh lemon juice
2 tbsp. balsamic vinegar
2 cloves garlic, minced
¼ cup fresh parsley, finely chopped
½ tsp. salt
1/8 tsp. ground black pepper
½ tsp. crushed red pepper
½ tsp. dried oregano
4 tbsp. olive oil
2 ripe avocados, peeled, pitted & cubed


Place salmon fillets in glass baking dish. Sprinkle each fillet with salt, black pepper and black cumin seeds. Rub each with 1 teaspoon of olive oil. Cover and bake for 20 minutes or until salmon is flaky.

In small bowl, combine all ingredients of sauce, except avocado. Once sauce is combined, gently fold in avocado to coat. Spoon sauce over baked salmon and serve. Enjoy!

I love avacado, and it is good in moderation. Sounds great! Thanks to both you and GI. I am being very good and following docs orders.

[Angel]

These sound like great recipes! BUT, Ginger, be careful, this sounds like a fad diet-those are NEVER a good idea........NEVER.

[artist4perry]

These sound like great recipes! BUT, Ginger, be careful, this sounds like a fad diet-those are NEVER a good idea........NEVER.

It is not a fad diet. I have to use proteins that break down easily. I have another health issue that is the reason for the fish for two weeks. After that, it is low fat, low cholesterol. Good for the heart, good for the body.

The doctor recomended it, not some fad diet. He also wants me to start walking. Not anything too strenuous to start. Also I have to do back strengthening exercises every night.

[Rip Rokken]

Here's something I discovered recently, and it's to die for... Get a stovetop smoker like this:

http://www.amazon.com/gp/aw/d.html/ref= ... B00004SZ9D

Follow the recipe for salmon using the Alderwood smoking chips, but I like using Steelhead even better. You can't be disappointed. Next time I'm going to try some on a bagel.

[artist4perry]

Here's something I discovered recently, and it's to die for... Get a stovetop smoker like this:

http://www.amazon.com/gp/aw/d.html/ref= ... B00004SZ9D

Follow the recipe for salmon using the Alderwood smoking chips, but I like using Steelhead even better. You can't be disappointed. Next time I'm going to try some on a bagel.

Could you use a grill using smoking chips in the bottom? I have a grill outside.

[Jana]

Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables and either couscous or rice--whole grain, of course.
Cook Time: 18 minutes

Total Time: 18 minutes

Ingredients:

4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper
Preparation:

Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish. Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice.

Serves 4.

Per Serving: Calories 167, Calories from Fat 44, Total Fat 4.9g (sat 1.4g), Cholesterol 79mg, Sodium 53mg, Carbohydrate 2g, Fiber 0.4g, Protein 28.8g

[artist4perry]

Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables and either couscous or rice--whole grain, of course.
Cook Time: 18 minutes

Total Time: 18 minutes

Ingredients:

4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper
Preparation:

Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish. Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice.

Serves 4.

Per Serving: Calories 167, Calories from Fat 44, Total Fat 4.9g (sat 1.4g), Cholesterol 79mg, Sodium 53mg, Carbohydrate 2g, Fiber 0.4g, Protein 28.8g

Would this work for other fish? I don't have any tillapia. I have tried that kind of fish before, but I find it too fishy for my taste. I am also eating tuna fish from a can on salad greens with chives sprinkled over it and fruit for desert. I have tuna as well if anyone has ideas that are low fat. I might try your recipe on the fish I have. I will try tillapia again maybe after I run out of the fish I have. Thanks for the help guys.

[Jana]

LOW FAT BAKED ORANGE ROUGHY
Orange roughy fillets (or any good white fish)
Sliced onions
Sliced tomatoes
Salt & pepper
Butter Buds
White wine
Seafood magic seasoning
This may be prepared as single servings using foil to enclose each fillet on a square of foil. Place fillet. Sprinkle with seasonings, Butter Buds and wine. Lay onion and tomato slices on top and close foil. Bake at 300 degrees for about 30 minutes.
This may also be prepared in a casserole dish using all fillets then cover dish with foil.

[artist4perry]

Oh I forgot I bought some Cod too to try cooking! Any Cod Recipies?

[artist4perry]

LOW FAT BAKED ORANGE ROUGHY
Orange roughy fillets (or any good white fish)
Sliced onions
Sliced tomatoes
Salt & pepper
Butter Buds
White wine
Seafood magic seasoning
This may be prepared as single servings using foil to enclose each fillet on a square of foil. Place fillet. Sprinkle with seasonings, Butter Buds and wine. Lay onion and tomato slices on top and close foil. Bake at 300 degrees for about 30 minutes.
This may also be prepared in a casserole dish using all fillets then cover dish with foil.

Roughy is my favorite, but it is more pricey. Thanks for the help!

[Jana]

LOW FAT BAKED ORANGE ROUGHY
Orange roughy fillets (or any good white fish)
Sliced onions
Sliced tomatoes
Salt & pepper
Butter Buds
White wine
Seafood magic seasoning
This may be prepared as single servings using foil to enclose each fillet on a square of foil. Place fillet. Sprinkle with seasonings, Butter Buds and wine. Lay onion and tomato slices on top and close foil. Bake at 300 degrees for about 30 minutes.
This may also be prepared in a casserole dish using all fillets then cover dish with foil.

Roughy is my favorite, but it is more pricey. Thanks for the help!

You have to watch out. Some recipes aren't low fat. A lot of butter and oil can add the calories.

[artist4perry]

LOW FAT BAKED ORANGE ROUGHY
Orange roughy fillets (or any good white fish)
Sliced onions
Sliced tomatoes
Salt & pepper
Butter Buds
White wine
Seafood magic seasoning
This may be prepared as single servings using foil to enclose each fillet on a square of foil. Place fillet. Sprinkle with seasonings, Butter Buds and wine. Lay onion and tomato slices on top and close foil. Bake at 300 degrees for about 30 minutes.
This may also be prepared in a casserole dish using all fillets then cover dish with foil.

Roughy is my favorite, but it is more pricey. Thanks for the help!

You have to watch out. Some recipes aren't low fat. A lot of butter and oil can add the calories.

I know not to use heavy oil or butter, and I can twist a recipe to be lower in fat. I use olive oil sparingly usually if it requires oil. Fish can be used cooked with cooking spray too.

[artist4perry]

I would have to work hard to get back to this again, but I am going to give it my best shot!

This pic is on the fridge. Will power be my guide!

[rockinfayrose]

Last night I made steelhead trout in a flash by sprinkling Old Bay Seasoning generously over the fillet and throwing it face down in a skillet sprayed with olive oil cooking spray, then turned and squeezed a fresh lemon as it continued to cook. I like it topped with ketchup, but if you can't just squeeze more lemon. Super easy and low-fat!

[artist4perry]

Last night I made steelhead trout in a flash by sprinkling Old Bay Seasoning generously over the fillet and throwing it face down in a skillet sprayed with olive oil cooking spray, then turned and squeezed a fresh lemon as it continued to cook. I like it topped with ketchup, but if you can't just squeeze more lemon. Super easy and low-fat!

Hugs to you, Jana, and GI. I know I can do this, I have done it before. I figured you guys will have great ideas to help me reach my goals. It would be great if I got down to 108 again, but my ideal weight is 110 and I would be happy with that!

[StevePerryHair]

I make this a lot. I found it on a recipe site. Its fast and easy. It's not really too spicy either, even though it is a southwestern recipe, with cayenne pepper. My kids even love it. You can always adjust the amount of the pepper you use too.

BAKED SOUTHWESTERN TILAPIA

Serves 4
Turn on the oven, whisk together a few spices and dinner is ready before you know it. Feel free to adjust the heat level of the seasonings to your liking. Try this also with cod, halibut or trout. Serve with a simple grain pilaf and steamed greens.

Ingredients
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
4 (6-ounce) tilapia fillets
2 tablespoons extra virgin olive oil, divided
1 lime, cut into wedges

Method
Preheat oven to 450°F. In a small bowl, mix garlic powder, chili powder, salt, black pepper and cayenne. Sprinkle evenly over both sides of tilapia.

Coat a baking sheet with 1 tablespoon of the oil. Arrange tilapia in a single layer on the baking sheet. Drizzle tilapia with the remaining tablespoon of oil and bake until golden brown and flesh begins to flake, 7 to 9 minutes. Serve with lime wedges on the side.

Nutrition
Per serving (180.36g-wt.): 230 calories (90 from fat), 10g total fat, 2g saturated fat, 34g protein, 1g total carbohydrate (0g dietary fiber, 0g sugar), 85mg cholesterol, 680mg sodium

[DrFU]

If you have an iPhone, the Lose It ap is the bomb! Accountability in your pocket.

For fresh salmon or tuna, whisk up a small amount of olive oil & fresh lime juice, drizzle over the top, add fresh ground pepper, and broil for 5 minutes each side. Simple & tastes great.

And add a big YES! to the doctor's recommendation of walking; easy way to get started is to just walk half the time you have available and then turn around. Doesn't matter about distance or pace or whatever, just get moving. Pretty soon you'll find yourself going farther and faster and then you'll actually look forward to it.

[StevePerryHair]

LOW FAT BAKED ORANGE ROUGHY
Orange roughy fillets (or any good white fish)
Sliced onions
Sliced tomatoes
Salt & pepper
Butter Buds
White wine
Seafood magic seasoning
This may be prepared as single servings using foil to enclose each fillet on a square of foil. Place fillet. Sprinkle with seasonings, Butter Buds and wine. Lay onion and tomato slices on top and close foil. Bake at 300 degrees for about 30 minutes.
This may also be prepared in a casserole dish using all fillets then cover dish with foil.

Roughy is my favorite, but it is more pricey. Thanks for the help!

You have to watch out. Some recipes aren't low fat. A lot of butter and oil can add the calories.

That is true, but you have a tilapia recipe here with about the same amount of olive oil my recipe has, but your recipe is way lower fat. I wonder how they calculate that. Id guess your recipe is closer to accurate than mine with the fat. Tilapia is very low fat, and the spices I had have no fat. And olive oil is a "good" oil in moderation which my recipe is. Weird!!

[artist4perry]

Thank you folks. I hesitated to tell you what has been going on with me. Tonight is one of my rough nights. I don't mean to whine, or be a big baby. I have dealt with this for 20 plus years after a nasty fall. I have been in and out of doctors offices with no answers, and just constant ........we don't know.........for an answer. After a recent MRI we found the problem. As I said, 3 herniated disks resting on three shrinking ones.


And the weight is only going to make it worse. I love our little family here. The kindness of the group of folks on this board is amazing.

Thank you so much for the support. I sometimes feared being made fun of.........playful fun would not bug me, but I am at a very delicate place right now. I now know it is not in my head.......all the pain........Mother's day I could not even stand up.........I am only 47 and that is scary.

In all humility I say Thank you all again for your kind support. I will need it to stay strong.

[artist4perry]

My house this week with the tuna............. my cats all three of them have radar...........

[artist4perry]

If you have an iPhone, the Lose It ap is the bomb! Accountability in your pocket.

For fresh salmon or tuna, whisk up a small amount of olive oil & fresh lime juice, drizzle over the top, add fresh ground pepper, and broil for 5 minutes each side. Simple & tastes great.

And add a big YES! to the doctor's recommendation of walking; easy way to get started is to just walk half the time you have available and then turn around. Doesn't matter about distance or pace or whatever, just get moving. Pretty soon you'll find yourself going farther and faster and then you'll actually look forward to it.

We have a community center here with an upstairs walking track. It is indoors so it is comfortable winter and summer and all year long. Dan says he will be my partner, and he will eat what I eat, well to some degree.......LOL! We can make it family time. He has been worried sick about me, now we can work on this as a team. He has to loose as well.

Thank you sweet lady!

[rockinfayrose]

Thank you folks. I hesitated to tell you what has been going on with me. Tonight is one of my rough nights. I don't mean to whine, or be a big baby. I have dealt with this for 20 plus years after a nasty fall. I have been in and out of doctors offices with no answers, and just constant ........we don't know.........for an answer. After a recent MRI we found the problem. As I said, 3 herniated disks resting on three shrinking ones.


And the weight is only going to make it worse. I love our little family here. The kindness of the group of folks on this board is amazing.

Thank you so much for the support. I sometimes feared being made fun of.........playful fun would not bug me, but I am at a very delicate place right now. I now know it is not in my head.......all the pain........Mother's day I could not even stand up.........I am only 47 and that is scary.

In all humility I say Thank you all again for your kind support. I will need it to stay strong.

It's good that you opened up about it. Now we can all be rooting for your successful resolution and recovery from this painful burden. You'll get through this trial and along the way you have this board as your support group when it gets tough. All the best to you

[Ehwmatt]

Good luck Ginger... that is no injury to fuck around with. I've had some friends half your age deal with this shit and it laid them up in their early 20s, so... yea, you gotta be careful.