Ingredients

1/2 cup mayonnaise

1/2 cup minced red onion

4 tablespoons dill pickle relish

salt and ground black pepper to taste

2 (4 ounce) fillets tilapia fillets

1 teaspoon seafood seasoning (such as Old Bay®)

1/2 teaspoon garlic powder

2 tablespoons butter

4 slices rovolonecheese

4 slices whole wheat bread, toasted (optional)

Directions

1.  Tartar Sauce: Stir together the mayonnaise, onion, and relish in a small bowl. Season to taste with salt and pepper, and set aside.
2. Season the tilapia fillets on both sides with the seafood seasoning and garlic powder. Melt the butter in a skillet over medium heat. Cook the tilapia fillets until they are golden brown on both sides and no longer translucent in the center, 2 to 3 minutes per side. Place two slices of provolone cheese on top of each fillet, cover the skillet, and cook until the cheese has melted.
3. Place each tilapia fillet onto a slice of toasted bread (if making sandwich), spread with the reserved sauce, then top with the remaining slices of bread.
4. Or serve on plate with sauce on the side.

Ingredients

1/4 cup butter, melted

1/4 cup lemon juice

1/4 cup chopped green onions

2 tablespoons water

1/2 teaspoon dill weed

1/2 teaspoon garlic salt

1 pound cod or haddock fillets, cut into serving size pieces

Lemon-pepper seasoning

Lemon slices and dill sprigs, optional

Directions

In an ungreased 11-in. x 7-in. baking dish, combine the butter, lemon juice, onions, water, dill and garlic salt. Add fish fillets; turn to coat. Cover and refrigerate for 1 hour.

Loosely cover and bake at 350° for 25-30 minutes or until fish flakes easily with a fork. Sprinkle with lemon-pepper. Garnish with lemon and dill if desired. Yield: 3-4 servings.

Nutritional Facts1 serving (1 each) equals 189 calories, 12 g fat (7 g saturated fat), 74 mg cholesterol, 405 mg sodium, 2 g carbohydrate, trace fiber, 18 g protein.

Ingredients

1/4 cup fat-free Italian salad dressing

1/2 teaspoon sugar

1/8 teaspoon each salt, garlic powder, paprika and pepper

2 cod fillets (6 ounces each)

2 teaspoons butter

Directions

In a large resealable plastic bag, combine the dressing, sugar and seasonings. Add the fish; seal bag and turn to coat. Refrigerate for 10-30 minutes.

Drain and discard marinade; place fillets on a broiler pan coated with cooking spray. Broil 3-4 in. from the heat for 10-12 minutes or until fish flakes easily with a fork. Place 1 teaspoon butter on each fillet; let stand until melted. Yield: 2 servings.

Nutritional Facts1 cod fillet equals 170 calories, 5 g fat (3 g saturated fat), 75 mg cholesterol, 407 mg sodium, 2 g carbohydrate, trace fiber, 27 g protein. Diabetic Exchange: 4 lean meat, 1/2 fat.

Ingredients

1 pound cod, cut into 3/4-inch pieces

1 tablespoon minced fresh parsley

1/8 teaspoon pepper

1/2 cup chopped onion

1 garlic clove, minced

2 tablespoons butter

1/3 cup orange juice

1 tablespoon lemon juice

1 teaspoon grated orange peel

Directions

Place fish in an 11-in. x 7-in. baking dish coated with cooking spray. Sprinkle with parsley and pepper.

In a small skillet, saute onion and garlic in butter until tender; spoon over fish. Combine juices and orange peel; drizzle over fish.

Bake, uncovered, at 375° for 20-25 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Analysis:One serving equals 153 calories, 139 mg sodium, 37 mg cholesterol, 5 gm carbohydrate, 19 gm protein, 6 gm fat. Diabetic Exchanges: 2 lean meat, 1 vegetable.

Ingredients

1 lb fresh cod fillets, cut into 4 pieces

Cooking spray

2 tablespoons fresh dill weed

4 teaspoons margarine, melted

4 teaspoons fresh lemon juice

1 teaspoon crushed garlic

2 tablespoons sliced almonds

Directions

Preheat oven to 425°F.

Coat baking dish with cooking spray. Arrange fish in single layer.

In small bowl, mix dill, margarine, lemon juice, and garlic. Pour over fish.

Bake 8 minutes.

Sprinkle with almonds. Continue cooking 2 more minutes, being careful not to burn almonds.

Nutritional Facts1 serving equals 258 calories, 6 g fat (1 g saturated fat), 177 mg sodium, 1 g carbohydrate, 47 g protein. Diabetic Exchanges: 6-1/4 lean meat, 3/4 fat.

Ingredients

1. 1 pound cod fillets
2. 1/4 cup white wine or chicken broth
3. 3 green onions, thinly sliced
4. 1 tablespoon brown sugar
5. 1/4 teaspoon ground ginger
6. 1 tablespoon rice vinegar
7. 1 tablespoon soy sauce
8. 1 tablespoon sesame oil
9. 1-1/2 teaspoons minced garlic
10. 1/2 teaspoon lemon-pepper seasoning
11. 1 tablespoon sesame seeds, toasted

Directions

1. Place fillets in a greased 8-in. square baking dish. In a small bowl, combine the wine, onions, brown sugar, ginger, vinegar, soy sauce, oil, garlic and lemon-pepper. Spoon over fillets; sprinkle with sesame seeds.
2. Bake, uncovered, at 400° for 15-20 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts1 serving equals 158 calories, 5 g fat (1 g saturated fat), 43 mg cholesterol, 354 mg sodium, 6 g carbohydrate, trace fiber, 19 g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.

Ingredients

1 teaspoon olive oil

1 pound wild salmon fillets

1 tablespoon honey

1/2 tablespoon chopped fresh ginger or 1/4 teaspoon ground ginger

2 teaspoons reduced-sodium soy sauce

1/2 tablespoon toasted sesame seeds (see note)

Directions:

1. Heat olive oil in a nonstick skillet over medium-high heat. Add salmon and cook 5 minutes. Meanwhile, mix honey, ginger and soy sauce together. Set aside.

2. Turn salmon; cook 3 minutes for a 1-inch-thick piece of salmon. Remove skillet from heat, spoon sauce over salmon and let sit in skillet for about 30 seconds.

3. Remove to individual plates and sprinkle with sesame seeds.

Nutrition:

Per serving: 316 calories; 13.5g fat; 2.5g saturated fat; 78mg cholesterol; 37.5g protein; 10g carbohydrate; 0.5g fiber; 279mg sodium.

Note: Toasted sesame seeds can be found in some supermarkets. If toasting your own, brown the sesame seeds in a skillet for 30 seconds, then remove the seeds and use the same skillet to cook the salmon.

Ingredients

1. 6 tuna steaks (6 ounces each)
2. 4-1/2 teaspoons olive oil
3. 3 tablespoons minced fresh basil
4. 3/4 teaspoon salt
5. 1/4 teaspoon pepper

Directions

1. Drizzle both sides of tuna steaks with oil. Sprinkle with the basil, salt and pepper.
2. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill tuna, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side for medium-rare or until slightly pink in the center. Yield: 6 servings.

Nutritional Facts1 tuna steak equals 214 calories, 5 g fat (1 g saturated fat), 77 mg cholesterol, 358 mg sodium, trace carbohydrate, trace fiber, 40 g protein.

Ingredients

1. 2 large parsnips, peeled and cut into 1/2-inch slices
2. 2 egg whites, lightly beaten
3. 1/2 cup soft bread crumbs (about 1 slice)
4. 1/4 cup finely chopped green onions
5. 1 tablespoon dried parsley flakes
6. 2 teaspoons lemon juice
7. 1/2 teaspoon grated lemon peel
8. 1/2 teaspoon dill weed
9. 1/4 teaspoon pepper
10. 2 cans (6 ounces each) light water-packed tuna, drained and flaked
11. 2 teaspoons olive oil
12. DILL SAUCE:
13. 1/2 cup fat-free mayonnaise
14. 1 teaspoon lemon juice
15. 1 teaspoon grated lemon peel
16. 1/2 teaspoon dill weed

Directions

1. Place parsnips in a saucepan and cover with water; bring to a boil. Reduce heat; cover and simmer for 30-35 minutes or until tender. Drain well.
2. Place parsnips in a food processor or blender; cover and process until smooth. In a bowl, combine 1 cup pureed parsnips, egg whites, bread crumbs, onions, parsley, lemon juice and peel, dill and pepper. Add tuna and mix well. Shape into eight 1/2-in.-thick patties (patties will be soft).
3. In a large nonstick skillet, heat oil over medium heat. Cook patties for 5-6 minutes on each side or until lightly browned. Combine the sauce ingredients in a small bowl; serve with tuna patties. Yield: 4 servings.

Nutritional Analysis:One serving (2 patties with 2 tablespoons sauce) equals 211 calories, 3 g fat (trace saturated fat), 55 mg cholesterol, 635 mg sodium, 16 g carbohydrate, 2 g fiber, 26 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.

Ingredients

1. 20 fresh baby spinach leaves
2. 10 uncooked sea scallops, halved
3. 10 bacon strips, halved widthwise
4. Lemon Wedges

Directions

1. Fold a spinach leaf around each scallop half. Wrap bacon over spinach and secure with a toothpick. Place on baking sheet or broiler pan.
2. Broil 3-4 in. from the heat for 6 minutes on each side or until bacon is crisp. Remove toothpick. Squeeze lemon over each. Serve immediately. Yield: 20 appetizers.

Nutritional Facts1 serving (2 each) equals 145 calories, 13 g fat (5 g saturated fat), 20 mg cholesterol, 206 mg sodium, 2 g carbohydrate, 1 g fiber, 5 g protein.