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WIld Mountain 12-8-13

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November 18, 2018

3/1/2018 2:57:00 PM
Fish are excellent source of nutrition

We are in the Lenten season of the Christian church, and I know that many of you refrain from eating meat on Fridays at this time. All fish are excellent sources of protein, vitamins and minerals and are relatively low in calories and fat.  All fish, fatty ones included, have much less saturated fat than most meat. In fish, the higher-fat foods are recommended because the type of fat they contain - Omega-3 fatty acids – can help lower blood cholesterol and help ease the pain of arthritis

When shopping, look for salmon, tuna (fresh or canned), cod, haddock, halibut, orange roughy, trout or sole. If you like fish, take advantage of sales of fish in grocery stores at this time of year.

In Asian countries, where their diet is mainly fish, people tend to have fewer heart problems and don’t seem to get certain kinds of cancer that we have in our country. Reseachers recommend eating fish two times a week. Considering there are seven days in a week, start on Sunday then another fish meal on Thursday or Friday.

As talked about, it’s fish recipes today.


1 – pkg. (12 oz.) wide noodles, cooked and drained
2 – 5 oz. cans tuna, drained
1 – 4 oz. can mushroom stems and pieces
1 can cream of mushroom soup, undiluted
1-1/3 c. milk
1/4 t. salt and pepper
1/2 c. crushed saltine crackers
3 T. butter or margarine, melted
Paprika, optional

In a large bowl, combine noodles, tuna and mushrooms. Combine soup, milk, salt and pepper; pour over noodle mixture and mix well. Pour into a greased 2-1/2 qt. baking dish or 9x9-inch baking pan. Combine crackers and butter; sprinkle over noodles. Bake, uncovered, at 350 degrees for 35-45 minute, or until heated through. Sprinkle with paprika last 10 minutes of baking time if you wish.  Makes 6 servings.


1/4 c. flour
1/4 t. pepper
1/8 t. salt
2 eggs
1 t. water
1 c. panko (Japanese) bread crumbs
1/4 c. shredded Parmesan cheese
4-1/2 t. ranch salad dressing mix
1 T. salt-free Italian herb seasoning (Mrs. Dash)
4  cod fillets (4 oz. each)

In a shallow bowl, combine flour, pepper and salt.  In another bowl, whisk eggs and water. In a third shallow bowl, combine bread crumbs, cheese, dressing mix and seasoning.  Coat fillets with flour mixture, then dip in egg mixture and coat with crumb mixture.  Place on a greased or sprayed baking sheet. Bake at 425 degrees for 15-20 minutes or until fish flakes easily with a fork, turning once.  Makes 4 servings.   

Note:  You can substitute coarsely crushed bread crumbs if you don’t have panko crumbs.


This recipe makes two 8-inch square dishes….one for now and one to freeze for another dinner.

8 ounces uncooked spiral (rotini) pasta
2 large onions, diced (about 2-1/2 to 3 c.)
1/2  lb. fresh mushrooms, sliced
1/2  c. diced green pepper
2 garlic cloves
1/2 c. butter or margarine
2 pkgs. (8 oz. each) imitation crabmeat, chopped
1/2 c. sour cream
1-1/2 t. salt
1-1/2 t. dried basil leaves
1-1/2 c. shredded cheddar cheese

Cook pasta according to pkg. directions.  Meanwhile, in a large skillet, sauté  onions, mushrooms, green pepper and garlic in butter until crisp-tender. Remove from heat. Drain pasta; add to veggie mixture. Stir in remaining ingredients.

Transfer to two greased or sprayed 8-inch square baking dishes. Sprinkle with cheese. Cover and freeze one casserole (or baking pan) for up to one month. Cover and bake the second casserole at 350 degrees for 20 minutes. Uncover and  bake 5 minutes longer.  Makes 2 casseroles (4-6 servings each).   Note: If you prefer to use the recipe as given, turn into a 9x13-inch baking dish and bake accordingly to time given.

To use frozen casserole: Thaw in fridge, covered, for 24 hours. Remove from the fridge 30 minutes before baking. (Don’t set it on the counter to thaw.) Cover and bake at 350 degrees for 55-60 minutes or until heated through.  Makes 2 casseroles (4-6 servings each).  Note:  This recipe is easy to cut in half. When adding cheddar cheese, sprinkle 3/4 c. on each casserole.  Serve with warm garlic bread and a tossed green salad for a fulfilling meal.

1/2 c. canola or vegetable oil
1 medium onion, diced (about 1 cup)
2 T. lime juice
1 t. grated lime peel
1 garlic clove, minced
2 salmon fillets (about 1-1/2 lb. each)
Lime slices, optional

In a jar with tight-fitting lid, combine first 5 ingredients; shake well. Broil salmon, skin side down 4-6 inches from heat for 20 minutes or until fish flakes easily with a fork, basting every 5 minutes with lime mixture shaking each time you baste fish. Garnish with lime slices if you wish.  Makes 6 servings.

Thought for the Day: An open mind leaves a chance for someone to drop a worthwhile thought into it.

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WIld Mountain 12-8-13

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