COD TILAPIA TUNA CATFISH
SHRIMP SALMON 145°F
• Non-stick cooking spray • 8 corn tortillas • 1 lb tilapia fillets • 1 Tbsp garlic powder • 1 avocado, diced • 1 medium tomato, diced • 1 poblano pepper, diced • 1 medium cucumber, diced • 1 small red onion, finely diced • 1/4 cup minced fresh cilantro • 1 lime, juiced • 1/2 cup crumbled Feta cheese
Nutrition Facts 4 servings per recipe Serving size Amount per serving
Calories
(364g)
360
% Daily Value* Total Fat 13g 17% Saturated Fat 4.5g 23% Trans Fat 0g Cholesterol 75mg 25% Sodium 260mg 11% Total Carbohydrate 34g 12% Dietary Fiber 7g 25% Total Sugars 5g Includes 0g Added Sugars 0% Protein 30g Vitamin D 4mcg Calcium 170mg Iron 2mg Potassium 922mg
20% 15% 10% 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Preheat oven to 350°F. 2. Lightly coat a large baking sheet with cooking spray & spread tortillas evenly over baking sheet. Lightly coat again with cooking spray. 3. Lightly coat a medium baking sheet with cooking spray. Spread fish evenly on baking sheet & sprinkle with garlic powder. 4. Bake both tortillas & fish 10-15 minutes or until fish flakes easily with a fork & tortillas are crispy. 5. Meanwhile, in a large bowl, add avocado, tomato, poblano pepper, cucumber, onion, cilantro & lime juice. Mix well. Use a fork to flake tilapia into vegetables. Mix well. Let mixture marinate 10 minutes. 6. Spoon tilapia & vegetables over tostadas, dividing evenly. Top with cheese & serve.
• 2 Tbsp canola oil • 3 cloves garlic, minced • 1 small onion, chopped • 4 cups frozen diced potatoes • 2 cups chopped asparagus • 1 Tbsp fresh rosemary • 1 (14.5 oz) can salmon, drained • 2 Tbsp plain non-fat Greek yogurt • 1 Tbsp Dijon mustard • 2 green onions, sliced • 1 Tbsp minced fresh parsley • 1/2 cup shredded Parmesan cheese
Nutrition Facts 8 servings per recipe Serving size Amount per serving
Calories
(181g)
200
% Daily Value* Total Fat 7g 9% Saturated Fat 1.5g 8% Trans Fat 0g Cholesterol 45mg 15% Sodium 330mg 14% Total Carbohydrate16g 6% Dietary Fiber 3g 11% Total Sugars 1g Includes 0g Added Sugars 0% Protein 18g Vitamin D 7mcg Calcium 125mg Iron 1mg Potassium 537mg
35% 10% 5% 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. In a large non-stick skillet heat oil over medium. Add garlic & onions. Cook 2-3 minutes. Add potatoes, asparagus & rosemary. Cook 5-7 minutes or until potatoes are browned on all sides & asparagus is crisp-tender. Stir in onions & cook until tender. 2. Meanwhile, in a large bowl, add salmon, yogurt, mustard, green onions & parsley. Mix well. 3. When potatoes are done, remove from heat. Fold in salmon mixture until thoroughly combined. Top with cheese & serve.
Pico De Gallo • 1 medium tomato, chopped • 1 small red onion, finely diced • 1 medium jalapeño, chopped • 2 Tbsp minced fresh cilantro • 2 cloves garlic, minced • 1 lime, juiced Tacos • 1 lime, juiced • 2 Tbsp olive oil, divided • 1 1/2 Tbsp honey • 1 tsp pepper, divided • 2 cloves garlic, minced • 4 (4 oz) tilapia fillets • 1/2 cup whole-wheat flour • 4 corn tortillas • 2 cups shredded lettuce
Nutrition Facts 4 servings per recipe Serving size Amount per serving
Calories
(268g)
320
% Daily Value* 13% 10%
Total Fat 10g Saturated Fat 2g Trans Fat 0g Cholesterol 55mg Sodium 75mg Total Carbohydrate 35g Dietary Fiber 5g Total Sugars 9g Includes 6g Added Sugars Protein 27g Vitamin D 4mcg Calcium 63mg Iron 2mg Potassium 659mg
18% 3% 13% 18% 12% 20% 4% 10% 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. To make Pico de Gallo, mix all ingredients in a bowl. Cover & refrigerate. 2. In a small bowl, mix juice, 1 Tbsp oil, honey, 1/2 tsp pepper & garlic. Place fish in mixture & coat to marinate. 3. When ready to cook, mix flour & remaining pepper on a plate. Remove fish from marinade & lightly coat with flour on both sides. 4. In a medium skillet, heat remaining oil over medium-high. Add fish & cook 3-4 minutes per side or until fish flakes with a fork. 5. Place fish in tortillas, top with lettuce, Pico de Gallo & lime juice.
• 3 cups whole-wheat rotini pasta • 1 Tbsp olive oil • 1 medium onion, diced • 1 (8 oz) carton sliced fresh mushrooms • 1 Tbsp cornstarch • 3 cups cold 1% low-fat milk • 1/4 cup whole-wheat flour • 1/2 tsp pepper • 1 cup frozen peas & carrots • 2 (6 oz) cans tuna in water, drained • 1 cup grated Parmesan cheese, divided 1. Prepare pasta according to package directions. Drain & set aside. 2. In a large skillet, heat oil over medium-high. Add onion & mushrooms. Cook 3-5 minutes or until onions are soft, stirring throughout. 3. In a small bowl, add cornstarch & cold milk. Whisk together. 4. Add cornstarch mix, flour & pepper to skillet. Bring to a boil, stirring constantly. Reduce heat to medium. Stir in peas & carrots. Cook 5 minutes. 5. Add tuna & 1/2 cup cheese. Mix well. Stir in pasta & heat until warm. 6. Top with remaining cheese & serve.
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(357g)
360
% Daily Value* 14% 20%
Total Fat 11g Saturated Fat 4g Trans Fat 0g Cholesterol 40mg Sodium 530mg Total Carbohydrate 41g Dietary Fiber 5g Total Sugars 8g Includes 0g Added Sugars Protein 29g
13% 23% 15% 18%
Vitamin D 3mcg Calcium 298mg Iron 3mg Potassium 628mg
15% 25% 15% 15%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
• 2 cups instant brown rice • 3 Tbsp olive oil, divided • 1/2 lb fresh okra, sliced • 1 large bell pepper, diced • 2 cups grape tomatoes, halved • 4 cloves of garlic, minced • 1 lb frozen peeled & deveined shrimp • 1 tsp red pepper flakes • 2 Tbsp chopped fresh parsley 1. Prepare rice according to package directions. Fluff with fork & set aside. 2. In a large, deep skillet, heat 2 Tbsp oil over mediumhigh. Add okra & pepper. Cook 4-5 minutes or until lightly browned. Add tomatoes & cook 2-3 minutes. Transfer to large bowl. 3. Add remaining oil, garlic, shrimp & red pepper flakes to skillet. Cook 2-3 minutes or until shrimp is fully cooked. Stir in okra mixture & cook 1-2 minutes or until warm. 4. Serve over rice & top with parsley.
Nutrition Facts 8 servings per recipe Serving size Amount per serving
Calories
(178g)
200
% Daily Value* 9% 5%
Total Fat 7g Saturated Fat 1g Trans Fat 0g Cholesterol 70mg Sodium 330mg Total Carbohydrate 26g Dietary Fiber 3g Total Sugars 1g Includes 0g Added Sugars Protein 11g Vitamin D 0mcg Calcium 64mg Iron 1mg Potassium 334mg
23% 14% 9% 11% 0% 0% 4% 6% 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
• 1 Tbsp olive oil • 3 cloves garlic, minced • 1 tsp crushed red pepper flakes • 1 jalapeño, sliced • 2 small leeks, tops removed, thinly sliced • 4 cups water • 12 oz whole-wheat linguine pasta • 12 oz frozen peeled & deveined shrimp • 2 cups chopped asparagus • 1 lemon, juiced • 1/4 cup minced fresh parsley • 1/4 cup shredded Parmesan cheese
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(366g)
310
% Daily Value* Total Fat 6g 8% Saturated Fat 1.5g 8% Trans Fat 0g Cholesterol 75mg 25% Sodium 400mg 17% Total Carbohydrate 50g 18% Dietary Fiber 7g 25% Total Sugars 4g Includes 0g Added Sugars 0% Protein 19g Vitamin D 0mcg Calcium 129mg Iron 4mg Potassium 497mg
0% 10% 20% 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. In a large, deep skillet, heat oil over medium. Add garlic, pepper flakes, jalapeño & leeks. Sauté 4-5 minutes or until softened, stirring throughout. 2. Add water & pasta to skillet. Increase heat to medium-high. Cover & cook 12-14 minutes or until pasta is al dente & liquid has thickened slightly, stirring occasionally. 3. Add shrimp & asparagus to skillet. Cover & cook 4-5 minutes or until shrimp are cooked & asparagus is crisp-tender. Remove from heat & stir in lemon juice. 4. To serve, top with parsley & cheese.
• Non-stick cooking spray • 2 large eggs • 1 Tbsp Dijon mustard • 1/2 lemon, juiced • 1 cup crushed whole-wheat saltine crackers (about 28 crackers)
• 1 tsp garlic powder • 1/2 tsp cayenne pepper • 2 tsp dried parsley • 1 lb cod fillets, cut into 2 inch strips
1. Preheat oven to 450°F. Cover a large baking sheet with foil & lightly coat with cooking spray. 2. In a medium bowl, add eggs, mustard & lemon juice. Whisk together. 3. In another medium bowl, add crackers, garlic powder, cayenne pepper & parsley. Mix well. 4. Pat fish dry with paper towels, dip into egg mixture & coat with cracker mixture. Place coated fish on baking sheet & lightly coat tops with cooking spray. Bake 10-12 minutes or until crumbs are golden brown & the fish is cooked through.
Nutrition Facts 4 servings per recipe Serving size Amount per serving
Calories
(182g)
270
% Daily Value* Total Fat 8g 10% Saturated Fat 1.5g 8% Trans Fat 0g Cholesterol 140mg 47% Sodium 390mg 17% Total Carbohydrate 24g 9% Dietary Fiber 0g 0% Total Sugars 1g Includes 0g Added Sugars 0% Protein 27g Vitamin D 2mcg Calcium 53mg Iron 2mg Potassium 641mg
10% 4% 10% 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
• Non-stick cooking spray • 3/4 cup 1% low-fat milk • 1 large egg • 1/2 cup cornmeal • 1/4 cup all-purpose flour • 1/4 tsp cayenne pepper • 6 (5 oz) catfish fillets • 6 whole-wheat sub rolls • 2 cups tri-color coleslaw mix • 2 Tbsp olive oil mayonnaise • 1/4 cup plain non-fat Greek yogurt • 2 tsp white vinegar • 1/2 tsp black pepper
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(294g)
460
% Daily Value* 19% 15%
Total Fat 15g Saturated Fat 3g Trans Fat 0g Cholesterol 115mg Sodium 550mg Total Carbohydrate 51g Dietary Fiber 5g Total Sugars 8g Includes 0g Added Sugars Protein 32g
38% 24% 19% 18%
Vitamin D 1mcg Calcium 142mg Iron 3mg Potassium 740mg
6% 10% 15% 15%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Preheat oven to 425°F. Cover a large baking sheet with foil & lightly coat with cooking spray. Set aside. 2. In a shallow bowl, add milk & egg. Whisk together. In a separate shallow bowl, add cornmeal, flour & cayenne pepper. Stir to combine. 3. Dip catfish into the egg mixture, then completely coat in the cornmeal mixture. Place coated fish on baking sheet & lightly coat tops with cooking spray. Bake 20 minutes, or until fish flakes easily with a fork, flipping once halfway through baking. Place rolls directly on oven racks & toast 2-3 minutes before fish is done. 4. Meanwhile, in a large bowl, combine coleslaw mix, mayo, yogurt, vinegar & pepper. Mix well. 5. Serve each fillet on a roll with coleslaw.
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. This institution is an equal opportunity provider and employer.