Food for Thought – April 16, 2013

I eat fish at least twice a week and really like salmon, which is one of the good fish, low on mercury.  The following recipe is from Edie Despain of Logan, UT, who says it’s good served with mashed potatoes and green beans.

Walnut-Crusted Salmon

4 salmon fillets (4 oz. each)

4 tsp Dijon mustard

4 tsp honey

2 slices whole wheat bread

3 Tbsp finely chopped walnuts

2 tsp canola oil

1/2 tsp dried thyme

1) Place salmon on a baking sheet coated with cooking spray. Combine mustard and honey; brush over salmon.  Place bread in food processor; cover and process until crumbly. Transfer to small bowl.  Add walnuts, oil and thyme; press onto salmon.

2) Bake at 400 degrees for 12-15 minutes, or until fish flakes easily with fork and top is lightly browned.

Yield: 4 servings of 326 calories each

Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.

This next recipe is from Paula Alf of Cincinnati, OH, who writes, “It’s fast, easy to prepare and good for you, too.”

Parmesan Fish Fillets

1/4 cup egg substitute

1 Tbsp fat-free milk

1/3 cup Parmesan cheese

2 Tbsp. all-purpose flour

2 Tilapia fillets (5 oz) each

1) In a shallow bowl, combine egg substitute and milk.  In another shallow bowl, combine Parmesan and flour.  Dip fillets in egg mixtures, then coat with cheese mixture.

2) Place on baking sheet coated with non-stick cooking spray.  Bake at 350 degrees for 20-25 minutes, or until fish flakes easily with fork.

Yield: 2 servings of 196 calories each.

Diabetic Exchanges: 4 very lean meat, 1/2 fat free milk.

Tip: You’ll use 1/2 of 4 oz. carton of egg substitute.  The rest will keep in the refrigerator for 3 days.  Add leftovers to beaten eggs when making an omelet or scrambled eggs.

This tuna sandwich recipe for two comes from Jenny Dubinsky of Inwood, WV.

Zesty Dill Tuna Sandwiches

Combine 5 oz. can light water-packed tuna (drained), 1/4 cup reduced-fat mayonnaise, 1 Tbsp. each,  grated Parmesan, sweet pickle relish and minced fresh parsley, 1 tsp. spicy brown mustard, 1/4 tsp. dill weed, 1/8 tsp. each, onion powder, curry powder and garlic powder.  Serve on whole wheat bread.

This last thought from Psalm 28:7.

The Lord is my strength and my shield, in whom my heart trusted and found help.  So  my heart rejoices; with my song I praise my God.

Please send your recipes or recipe requests to: The Vista, 5413 Peavine Road, Crossville, TN 38571 or email to: [email protected]

Until next time,

Ellie