SUPER FOODS FOR IMMUNE: FISH
Author: admin
STEAMED FISH
Steaming is a very simple way to prepare fish. Simply put the low-fat fish into a closed sandwich bag and place in a steamer. Steam until tender, remove from sandwich bag and eat. This is one of my favorite ways to prepare fish. The fish cooks in its own natural juice; no oil or butter are added. And there’s no mess to clean up.
An easy way to prepare a tasty and healthy meal is to steam fish, cut into small pieces, and mix with brown rice and barley. Season as you desire. I like to flavor it with garlic and parsley.
TUNA SPROUTS
8 stalks celery 2 large onions 4 ozs. fresh mushrooms
1 cup homemade chicken broth
garlic powder 1 tsp. salt-free soy sauce
2 tbls. cornstarch 1 cup water
1 6-oz. can bamboo shoots 2 cups fresh bean sprouts (any kind) 7 ozs. tuna (water packed, drained, preferably no salt added)
2 cups brown rice or barley, cooked pepper
Wash vegetables, cut celery diagonally, thinly slice onions and slice mushrooms. Place chicken broth in a covered pot, and add garlic and soy sauce. Heat over medium heat until simmering. Stir in cornstarch until dissolved, cover pot and and set aside. Heat 1/3 cup water in wok over high heat. Stir-fry celery and onion in wok for 1 minute. Add bamboo shoots, mushrooms and sprouts, continue stir-frying for additional minute. Add broth mixture and cook until sauce is thickened, mixing frequently. Add tuna and stir. Serve immediately over brown rice or cooked barley.
Serves 2 to 3.
MAY’S SALMON (OR TUNA) PATTIES
2 large cans red or pink salmon (skin, bones removed)
OR
4 7-oz. cans tuna (packed in water) 6 egg whites, beaten with fork 1/2 cup matzo meal (without salt) or whole-wheat
bread crumbs 1/3 tsp. white pepper 1/3 tsp. garlic powder 4 scallions parsley sprigs
Crumble salmon (or tuna), mash with fork. Add egg whites, matzo meal, white pepper and garlic powder; mix well. Form mixture into 8 patties, and place on baking sheet sprayed with Pam. Bake for 1/2 hour in 350° oven. Wash and chop scallions, and sprinkle on top. Serve topped with Yogurt-Garlic Dressing (page 85); sprinkle with fresh-cut parsely.
Serves 4 to 6.
*75\80\8*
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Tags: General health
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