I like doing Italian baked fish. Haddock is the fish of choice since it is the least "fishy" tasting fish and is thick enough to hold up to the recipe..
I cut the fish in to approx 7 oz portions and make 2 at a time (they usually cook down to about 5.5 leaving room for the cheese in the protein count)..
Spray the bottom of the baking dish with a touch of no stick spray.
Put the fish in a baking dish/corning ware thing/glass brownie pan etc..
Cut up your favorite (lower water content veggies - I do pepper strips, onions, little garlic)-I then place the veggies (raw) - just slice the strips thin - on top of the fish. I then add about 3-4 tablespoons of a lower carb spaghetti sauce on top, cover w/foil and bake at 375-400 degrees for about 20-25 minutes - the fish should flake and be cooked - uncover the the dish, sprinkle about 1 tablespoon of parm cheese on top, and then add about 1/4 -1/2 cup of mozz./or/provolone (low fat) cheese on top (depending on how big you did your fish) and put back in the oven until it is just starting to brown - uncovered....
This pretty much uses up your lean,,, but depending on how many vegies you put and have, you still have room for a side salad...
If you have Kroger stores in your area, check the seafood dept for frozen single serving packages of fish (Pollock, haddock, salmon) and scallops. Last week when I shopped, the packages were on sale 10 for $10. I have found that I need to cook 3 packages of the scallops and 2 packages of the fish to get the right amount for my "lean". Still, only $3 for a scallop dinner!.
I rinse/defrost the scallops in a colander using running cool water. Pat dry and throw under the broiler, maybe 7 minutes on each side.
My favorite fish is Alaskan Pollock. It is mild and almost sweet. I put 2 frozen servings in my Black and Decker food steamer for about 17 minutes. I use shake of True Lime for seasoning before steaming. Yum! Tasty and easy....
I am not sure of the limits for low fat cheese...
I buy bags of the cooked, frozen shrimp (more like prawn size) they defrost quick and stir fry well with veggies..
These all sound yummy... So next time I go to store for my lean ( I went today for greens) I'll look for Haddock or Pollock... Is Mahi Mahi allowed? people at work recommended it..
I forgot to ask are both haddock & pollock the leanest so 7oz or leaner, or lean?.
I think I'm going try stuffing them with spinach too :-)..
Cheese is on the meatless options list, but the amount you can have depends on the fat grams per oz. Moderate fat cheese (3-6g per oz) is allowed at 1 cup shredded=1 lean, no additional fat servings needed. Low fat cheese (1-1.5g per oz) is allowed at 1.5 cups shredded=1 lean, 1 healthy fat serving needed..
All plan material- lean list, meatless list, veggie list, condiment list, and more is available by clicking on Success Tools>Eat Right...
I buy a lot of Tilapia. It is a mild white fish and tastes delicious. It is commonly used in Fish Tacos!.
I saute it in a pan with Olive Oil and either coat the fish with Toasted Sesame Seeds, Dill/Garlic mixture or Lemon Pepper. Saute 4 minutes each side and Wall La your dish is done...