LaaLoosh » Fish

Fish Tacos Recipe – 7 Points +

LaaLoosh — Thu, 19 Jan 2012 15:38:53 +0000

The perfect quick and easy weeknight dinner recipe idea, these Fish Tacos are a breeze to make and taste amazing. They are so fresh and light, and are just 7 Points + for two tacos. Pair it with a 0 Points + Weight Watchers Soup Recipe or some roasted vegetables for a complete and healthy meal. I used Alaskan cod in my fish tacos recipe, but really, a wide variety of fish can be used, and as long as you aren’t using a very fatty fish (like salmon), it shouldn’t affect the Points + value much, if at all. These were so easy to make, and were a hit with my husband, so I’ll definitely be making these fish tacos again soon!

Fish Tacos Recipe

Light and fresh tasting, these easy fish tacos are a snap. Loaded with fresh cabbage, tender fish, and tangy pico de gallo, each satisfying serving has just 7 Points +.

Ingredients

1lb of Alaskan cod, chopped into bite size pieces
6 corn tortillas
1 cup shredded cabbage
1/2 large red onion, chopped
1/3 cup fresh cilantro, chopped
1/2 cup fresh or prepared pico de gallo
1 lime, freshly squeezed
Zest from 1 lime
1 tsp paprika
1 tsp cumin
1 tsp salt
1/2 tsp pepper

Instructions

Spray a large nonstick skillet with non-fat cooking spray and set over medium high heat.
Add in the fish, salt, pepper, paprika, cumin, lime juice, and lime zest. Saute until fish is cooked through, about 10-12 minutes.
Meanwhile, toast tortillas in a toaster oven until slightly charred and warmed through, about 3-4 minutes.
Divide fish evenly amongst the tortillas, and top with pico de gallo, cabbage, red onion and cilantro.
Serve with fresh lime wedges.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 3

Culinary tradition: USA (General)

Entire recipe makes 3 servings
Serving size is 2 fish tacos
Each serving = 7 Points +

PER SERVING: 280 calories; 4g fat; 28g carbohydrates; 33g protein; 3g fiber

Broiled Tilapia Recipe with Parmesan Cream Sauce – 6 Points +

LaaLoosh — Tue, 17 Jan 2012 15:46:27 +0000

A friend of mine came across this delicious Broiled Tilapia Recipe last week, and posted it on Facebook. It looked so good, but I decided to re-vamp it and make it less Weight Watchers Points, but with more of the Parmesan cream sauce. Mission accomplished. That was one tasty, light broiled tilapia recipe! I was truly surprised at how good it turned out, and how much of the cream sauce I was able to get in each serving. At just 6 Points + for a very nicely sized piece of fish smothered in a delicious Parmesan cheese sauce, it’s a great bargain. I’ll definitely be making this again soon.

Broiled Tilapia Recipe with Parmesan Cream Sauce

Creamy, cheesy, and just 6 Points +, this low calorie Broiled Tilapia Recipe with Parmesan Cream Sauce is a real dinner delight. It’s an easy dinner recipe that can be prepared in a pinch, and will be enjoyed by the whole family.

Ingredients

1 pound tilapia fillets (4, 4oz fillets)
1/2 cup Parmesan cheese
2 tbsp Brummel & Brown butter
1/2 cup plain, fat free Greek yogurt
2 tbsp fresh lemon juice
1 tsp fresh basil, finely chopped
1/2 of a lemon
1/4 tsp onion powder
1/2 tsp salt
1/4 tsp ground black pepper

Instructions

Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, Greek yogurt, basil, lemon juice, salt, pepper and onion powder. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan, and rub and juice the 1/2 lemon over the fish fillets before you broil them. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes.
Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 3 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over-cook the fish.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Diet type: Pescatarian

Diet tags: Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is ¼ of entire dish
Each serving = 6 Points +

PER SERVING: 220 calories; 7g fat; 3g carbohydrates; 37g protein; 0g fiber

Basic Tuna Salad Recipe – 3 Points +

LaaLoosh — Mon, 09 Jan 2012 15:53:00 +0000

The perfect quick and healthy lunch idea, this Basic Tuna Salad Recipe is so easy to make and is so tasty! Made with non-fat Greek yogurt instead of mayo, this version is a LOT lighter than a traditional tuna salad recipe. The fresh lemon, dill, and tang of the yogurt helps to give it a very similar flavor to the mayo version, and the celery and onion add crunch and flavor. The best part is that you get a whole 1 cup serving for just 3 Points +! Serve it over a bed of lettuce for a fresh lunch salad, use it as a dip for some low fat crackers or pita chips, or just serve up the traditional way on two slices of low calorie bread. You really can’t go wrong with this Tuna Salad Recipe.

Basic Tuna Salad Recipe

Quick to make, yet delicious and filling, this low calorie tuna salad recipe is a staple in my Weight Watchers Recipes.

Ingredients

2 cans chunk light tuna in water
1/2 cup plain, non-fat Greek yogurt
1 small onion, finely chopped
2 celery stalks, trimmed and finely chopped
1 tbsp fresh dill, chopped
1 tbsp fresh squeezed lemon juice
1 tsp salt
1/2 tsp black pepper

Instructions

Combine all ingredients in a medium sized bowl.

Quick Notes

If you prefer your tuna salad to be creamier, go ahead and add some extra yogurt! It’s so low calorie that you can use an additional 1/2 cup (into the entire recipe) and it won’t increase the Points+ value!

Preparation time: 10 minute(s)

Cooking time:

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 cup
Each serving = 3 Points +

PER SERVING: 102 calories; 1g fat; 20g protein; 5g carbohydrates; 1g fiber

Olive and Mushroom Tapenade Recipe – 2 Points +

LaaLoosh — Tue, 06 Dec 2011 14:52:33 +0000

If you need a tasty, yet healthy idea for a Hanukkah party appetizer (or any holiday party!), this delicious Olive and Mushroom Tapenade Recipe will have your guests squealing with delight. Incredibly flavorful but light, each 1/4 cup serving has just 2 Points +. And I LOVE the addition of almonds which gives it a sightly more coarse texture and adds a very mild hint of sweetness…oh so yummy. You can serve the mushroom olive tapenade alongside crusty bread with goat cheese, grilled vegetables or chicken, or even toss it with some 0 calorie Miracle Noodles or another high fiber, low calorie pasta for an amazing meal. I especially love serving this at Hanukkah because it does have some oil, but it has so much less than all the latkes and other traditional oily foods. Plus, it’s delicious and unique, and no one has any idea that it’s Weight Watchers friendly. There are days when I will just make this for myself and dip some raw veggies into it as my evening snack while catching up on my DVR. Enjoy!

Olive and Mushroom Tapenade Recipe

A delicious and light appetizer recipe that is ideal for Hanukkah and other holiday parties, this divine Olive and Mushroom Tapenade is an amazing treat. With just 2 Points + per serving, it’s a dip that makes you feel like you’re indulging, but still keeps you on track.

Ingredients

1 cup pitted green olives
1/2 cup portabello mushrooms
1/4 cup almonds, toasted
1 anchovy fillet, rinsed and drained
3 tbsp fresh parsley
4 garlic cloves
1/2 tsp dried tarragon
1/8 tsp black pepper
1 tbsp fresh squeezed lemon juice
1 tbsp extra-virgin olive oil

Instructions

In a food processor, combine all ingredients.
Pulse until roughly chopped.
The spread should have a coarse but easily spoon-able texture. Let stand for about 30 minutes for the flavor to develop.

Preparation time: 5 minute(s)

Cooking time:

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 6

Culinary tradition: Spanish

Entire recipe makes 6 servings
Serving size is ¼ cup
Each serving = 2 Points +

PER SERVING: 88 calories; 5 g fat; 2 g carbohydrates; 3 g protein; 2 g fiber

Mediterranean Tuna Salad Recipe – 5 Points +

LaaLoosh — Mon, 12 Sep 2011 18:45:08 +0000

This low calorie salad recipe puts a delicious Mediterranean spin on traditional tuna salad recipes. Light and fresh, it’s loaded with fiber and protein, making it an ideal Weight Watchers Recipe. It’s an entree sized salad – about 2.5 cups for the serving size, so it’s definitely satisfying. And the whole serving has just 5 Points +! And the best part is that it’s so easy to make, so if you need a quick lunch recipe that you can make in a pinch, this Mediterranean Tuna Salad is perfect. Enjoy!

Mediterranean Tuna Salad Recipe

Fresh and delicious, this low calorie tuna salad is loaded with fantastic Mediterranean elements. Each nicely sized serving is just 5 Points +, making it a great idea for a light lunch recipe.

Ingredients

8 cups mixed salad greens
1 15oz can chickpeas, drained and rinsed
2 6z cans chunk light tuna in water, drained
1 cup Persian cucumbers, chopped
1 large red bell pepper, finely diced
1/2 cup red onion, chopped
1/2 cup fresh parsley, chopped
1 1/2 tsp fresh rosemary, finely chopped
1/2 cup lemon juice
2 tsp extra-virgin olive oil
1/2 tsp salt
1/4 tsp black pepper

Instructions

Combine beans, tuna, bell pepper, cucumber, onion, parsley, rosemary, 1/4 cup lemon juice in a medium bowl.
Combine the remaining 1/4 cup lemon juice, oil and salt & pepper in a large bowl.
Add salad greens; toss to coat.
Divide the greens among 4 plates. Top each with the tuna salad.

Preparation time: 10 minute(s)

Cooking time:

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: Middle Eastern

Entire recipe makes 4 serving size
Serving size is ¼ of entire recipe, approx 2 ½ cups
Each serving = 5 Points +

PER SERVING: 198 calories; 4 g fat; 24 g carbohydrates; 22 g protein; 9 g fiber

Gorton’s Roasted Garlic and Butter Grilled Tilapia – 2 Points Plus

LaaLoosh — Fri, 05 Aug 2011 12:00:27 +0000

For the category of quick, low calorie convenience foods that taste delicious, Gorton’s Seafood takes the prize. They have an amazing selection of perfectly portioned and prepared frozen fish fillets that average around 80 calories each. My favorite is the Roasted Garlic and Butter Grilled Tilapia Fillets, which clock in at just 2 Weight Watchers Points Plus per serving. You can eat them as is, or chop them up and make an easy low calorie fish taco or fish sandwich. The flame grilled tilapia fillet is white and flaky and loaded with fabulous flavor. Just pop it in your oven or microwave, and you’ve got a light and healthy meal in minutes. Find out more about what this delicious product has to offer…..

Gorton’s Roasted Garlic and Butter Grilled Tilapia

With only 80 calories and 2.5 g of fat per fillet, Gorton’s Grilled Tilapia gives you a light and healthy serving of fish that is high in protein and Omega-3 DHA and EPA. They also offer a variety of other low calorie grilled seafood options that are delicious…try out their Grilled Tilapia in Roasted Garlic and Butter, Lemon Peppercorn, or Signature Grilled; Grilled Salmon in Lemon Butter or classic Grilled; Grilled Shrimp in Scampi or Classic; or any of their All Natural Grilled Fillets. All of their Flame Grilled Seafood ranges between just 80-130 calories per fillet! Checkout their website to download Gorton’s coupons!

Entire package has 2 fillets
Serving size is 1 fillet
Each serving = 2 Points Plus

PER SERVING: 80 calories; 2.5 g fat; 0 g carbohydrates; 14 g protein; 0 g fiber

Whole Wheat Tuna Noodle Casserole Recipe – 7 Points +

LaaLoosh — Mon, 01 Aug 2011 12:00:03 +0000

Tuna Noodle Casseroles were always a staple in my house growing up. It was a very inexpensive and easy meal to prepare, and it was the only seafood my parents could get my sister and I to eat. As an adult, I still have a love for this creamy, cheesy comfort food recipe, and have been looking for some good Weight Watchers Tuna Casserole Recipes to try out. In fact, I actually posted another one back in February that is similar, but is two Points + higher that this recipe and also uses asparagus. But I felt like I could do better. So after playing with a few different versions, I created a healthy Tuna Noodle Casserole Recipe that still has all the cheese and carbohydrates, but also has more fiber and less fat. Though it’s not a super low calorie dish, 7 Points + isn’t a bad compromise for 1 1/3 cups. I mean, we are talking about lots of pasta and cheese here, people! I could’ve lowered it a Point or two by using less pasta or cheese, or doing without the breadcrumbs, but I seriously love this dish so much, I just didn’t want to sacrifice too much taste and texture. Though pair it with some roasted vegetables or some zero Points Plus side dishes, and you’ve got a pretty big and satisfying meal.Enjoy!

Tuna Noodle Casserole Recipe

A healthier take on a traditional comfort food recipe, this light Tuna Noodle Casserole has all the flavors and textures you’d expect, but with just 7 Points + per serving. Very filling and satisfying, you won’t be disappointed with the size of each serving! Creamy and cheesy, this is one WW Casserole Recipe that tops my list of favorites.

Ingredients

12 ounces canned chunk light tuna in water, drained
8 ounces whole-wheat egg noodles
1 cup frozen peas, thawed
3/4 cup finely grated reduced fat Parmesan cheese
3/4 cup reduced fat Cheddar cheese, shredded
8 ounces mushrooms, sliced
1 medium onion, finely chopped
1/2 cup dry white wine
1 tbsp reduced sodium soy sauce
2 cups nonfat milk
1/2 tsp salt
1 tsp freshly ground pepper
1/2 cup coarse whole wheat breadcrumbs

Instructions

Cook egg noodles according to package directions. Drain and rinse and set aside.
Position rack in upper third of oven and preheat broiler.
Meanwhile, spray large ovenproof skillet with nonfat cooking spray and set over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes.
Add wine and cook until evaporated, 4 to 5 minutes.
Add milk, soy sauce and pepper and bring to a simmer, stirring constantly.
Stir in tuna, peas and 1/2 cup Parmesan, and ½ cup Cheddar cheese until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
Sprinkle the casserole with breadcrumbs and the remaining Parmesan and Cheddar cheese. Broil until bubbly and lightly browned on top, 3 to 4 minutes.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet tags: Reduced fat, High protein

Number of servings (yield): 6

Culinary tradition: USA (Traditional)

Entire recipe makes 6 servings
Serving size is about 1 1/3 cups
Each serving = 7 Points +

PER SERVING: 304 calories; 6 g fat; 34 g carbohydrates; 31 g protein; 5 g fiber

Tuscan Tuna Salad Recipe – 5 Points +

LaaLoosh — Tue, 19 Jul 2011 05:32:56 +0000

A new take on low calorie tuna salad recipes, this Tuscan Tuna Salad has some wonderful new flavors, and no mayo. It gives a lot of bang for it’s buck with each 1 cup serving coming in at just 5 Points +. Serve it over a bed of fresh greens, or in a low calorie whole wheat pita for a delicious and healthy lunch recipe that tastes incredibly light and fresh. It also works great served on whole wheat crackers an appetizer. Make it in advance and store in the refrigerator for up to two days – it’s great to have on hand for a quick and easy meal when you don’t feel like cooking on a hot summer day. Enjoy!

Tuscan Tuna Salad Recipe

Try out a new take on a traditional tuna salad recipe that will have you forgetting you are counting Points! This delicious Tuscan Tuna Salad makes the perfect quick and healthy lunch idea for any hot summer day. With just 5 Points + per each 1 cup serving, this dish will leave you feeling satisfied while still staying within your daily Points + range.

Ingredients

2 6-oz cans chunk light tuna in water, drained
1 15-oz can small white beans, such as Cannellini or great northern, drained and rinsed
1/2 cup cherry tomatoes, quartered
1/2 cup red onion, chopped
1 tbsp olive oil
1/4 cup chopped Italian parsley
2 tbsp lemon juice
1 tsp salt
1/4 tsp black pepper

Instructions

Combine all ingredients medium bowl. Stir gently.
Refrigerate until ready to serve.

Preparation time: 10 minute(s)

Cooking time: 0 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 cup each
Each serving = 5 Points +

PER SERVING: 203 calories; 4 g fat; 17 g carbohydrates; 30 g protein; 6 g fiber

Seafood Chowder Casserole Recipe – 6 Points +

LaaLoosh — Wed, 04 May 2011 21:09:44 +0000

My husband LOVES a good seafood chowder, but it’s been hard to find a Weight Watchers Seafood Chowder Recipe that I really like. And then I came across a seafood chowder casserole recipe on Food.com that sounded ideal! I worked on it for a while, and revamped the dish to make it a lot more Weight Watchers friendly. The final result ended in 1 serving being just 6 Points + per serving. Not bad considering I didn’t sacrifice any of the cheese, people!! This delicious and easy recipe was a hit…my whole family ended up loving it, and I felt good knowing they were eating something healthy and low calorie (but they had NO idea). This healthy casserole recipe was so good, I think I may make it again this weekend :).

Seafood Chowder Casserole Recipe

A delicious and easy low calorie seafood casserole recipe that is sure to be a knockout meal! Full of veggies and fresh seafood, this low calorie casserole packs in all the flavors of seafood chowder recipes, but with a lot less fat and calories, making it a great dinner idea for any weight watcher.

Ingredients

12 ounces diced cod fish
1 pound raw shrimp (21-25 count), peeled, deveined and chopped
8 oz canned crabmeat, drained
1 large head cauliflower, roughly chopped
2 cups sliced leeks, rinsed
1 cup sliced celery
1/2 cup corn (frozen or canned, thawed/drained)
1/2 cup carrots, diced
2 cups seafood stock or clam juice
2 cups shredded Gruyère cheese
1/4 cup whole wheat flour
1 cup fat free milk
1 tsp olive oil
1 tbsp Old Bay seasoning
1/2 tsp freshly ground pepper
1 tbsp Dijon mustard
2 tbsp chopped fresh dill
1/2 cup whole-wheat breadcrumbs

Instructions

Preheat oven to 400°F and coat a 9-by-13-inch (or similar 3-quart) baking dish with non-fat cooking spray.
Heat 1 tsp oil in a Dutch oven over medium-high heat. Add leeks and celery and cook, stirring often, until the leeks are softened, 2 to 3 minutes. Stir in cauliflower, stock (or clam juice), corn, carrots , ½ tbsp Old Bay and pepper. Cover and bring to a simmer over high heat. Reduce heat to medium-low and simmer, covered, until the cauliflower is just tender, 5-8 minutes.
Whisk milk, flour and mustard in a measuring cup. Stir into the cauliflower mixture, increase heat to medium-high and bring to a simmer, stirring constantly.
Stir in shrimp and fish and return to a simmer, stirring often; cook until the seafood is just cooked through, about 3 minutes.
Remove from the heat and stir in crab, 1 1/2 cups Gruyère and half the dill.
Transfer the seafood mixture to the prepared baking dish. Mix breadcrumbs with the remaining Old Bay.
Stir in the remaining 1/2 cup Gruyère and the remaining dill. Sprinkle the breadcrumb mixture over the casserole.
Bake the casserole until it is bubbling and golden brown, 20 to 30 minutes. Let stand 10 minutes before serving.

Preparation time: 45 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Meal type: dinner

Culinary tradition: USA (Traditional)

Entire recipe makes 8 servings
Serving size 1 1/8 of casserole
Each serving = 6 Points +

PER SERVING: 227 calories; 5g fat; 19 g carbohydrates; 36 g protein; 5 g fiber

Baked Fish Sticks Recipe – 6 Points +

LaaLoosh — Wed, 09 Mar 2011 20:40:25 +0000

If you’re craving a good, old fashioned fish n’ chips recipe, try these baked fish sticks instead, and get your craving satisfied without going overboard on your daily Points Plus. By increasing the fiber in the breading and baking the fish instead of frying it, you’ll end up with a much lighter and much healthier meal. And did I mention that it tastes pretty darn good too? In almost as much time as it takes to cook a box of pre-made frozen fish sticks, you can follow this homemade fish sticks recipe and save yourself a LOT of fat, calories and preservatives. This also makes a great meal to serve to the kids!!

Baked Fish Sticks Recipe

Ingredients:
- 1 lb tilapia fillets, cut into 1/2-by-3-inch strips
- 1 ½ cups Fiber One Cereal
- 1 tsp lemon pepper seasoning
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp garlic powder
- 1/2 teaspoon paprika
- 1/2 cup whole wheat flour
- 1/2 cup egg substitute

Directions:
Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
Place Fiber One cereal, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground into a breadcrumb like consistency. Transfer to a shallow dish.
Place flour in a second shallow dish and egg substitute in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with nonfat cooking spray, preferable the butter flavored kind for better taste. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

Entire recipe makes 4 servings
Serving size is ¼ of total fish sticks
Each serving = 6 Points +

PER SERVING: 264 calories; 2 g fat; 28 g carbohydrates; 32 g protein; 6 g fiber