Martha Jefferson Hospital
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Seafood
Tuna Noodle Casserole
- Preheat oven to 375 degrees. Coat an 8-inch baking dish with cooking spray
- Cook 7 ounces uncooked whole-grain elbow macaroni in boiling water according to package directions. Drain and set aside.
- Meanwhile melt 2 tablespoons no-trans- fat tub margarine in deep skillet over medium heat. Add ½ cup diced onion; sauté for 3 minutes. Add ½ cup thinly sliced celery and ½ cup finely diced red pepper. Cook another 3 minutes. Sprinkle 2 tablespoons all-purpose flour and 1/8 teaspoon white pepper over the vegetables; cook and stir for 1 minute. Gradually whisk in 1½ cups skim milk; cook over medium heat until thickened. Remove from heat.
- Stir in cooked macaroni, 1 (6-ounce) can drained flaked albacore tuna and ¼ cup grated reduced-fat Parmesan cheese.
- Pour into baking dish; sprinkle the top evenly with ¼ cup Parmesan cheese. Bake uncovered for 20-25 minutes or until bubbly hot. Makes 4 servings.
White Fish Fillets with Crumb Topping
Preheat oven to 425 degrees. Line a baking sheet with foil. Spray lightly with cooking spray.
- Grate 1 fresh lemon to get ½ teaspoon zest. Cut the lemon crosswise into 8 slices. Place 2 lemon slices on the baking sheet.
- Place 1 (4-ounce) flounder fillet on the lemon slices. Repeat with 3 other flounder fillets.
- In food processor, pulse 2 slices whole-wheat bread to make coarse crumbs. Pour into a medium bowl. Stir in the lemon zest, 1/8 teaspoon garlic powder, 1/8 teaspoon cayenne pepper and ¼ teaspoon paprika. Drizzle with 1 tablespoon olive oil and stir gently to blend. Spoon crumbs evenly over each fillet.
- Bake for 12 minutes or until the fish flakes and the crumb topping is browned. Drizzle the tops of each fillet lightly with olive oil. Serve with fresh lemon wedges. Makes 4 servings.
