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I am going to continue with meatless dishes again this week.

If you didn’t know, all fish are excellent sources of protein, vitamins, minerals and are low in carbs. Fatty fish such as salmon, tuna, trout and mackerel contain the “good fat,” omega-3 fatty acids, which can help to lower blood cholesterol. Cook fish just about any way other than deep-fat frying if fat and calories are an issue in your diet. Bake, microwave, broil or poach in a small amount of water with a squirt of lemon juice or a splash of white wine.

I like tartar sauce as a condiment with fish and I do make my own from “scratch.” A very satisfying lunch for me is canned and drained tuna or salmon mixed with a hard boiled egg, diced. Stir in about 1-1/2 T. tartar. Spread mixture on a slice of whole wheat bread, cover with some lettuce and top with another slice of bread. Fruit and a cup of hot tea makes for a healthful light meal.

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This is my recipe for . . .

ALICE’S LOW-CAL TARTAR SAUCE

1/2 c. light mayonnaise

1 heaping tablespoon sweet pickle relish, well-drained

1 t. minced onion

dash of white pepper

1/4 t. lemon juice

Combine all ingredients in a small bowl; mix thoroughly. Refrigerate, tightly covered.

Keeps for 4-5 weeks. Makes 1/2 cup.

Nutrition information per tablespoon: saturated fat 0.5 g, cholesterol 5 mg, carbs 6 g, calories 50.

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This is a delicious casserole using tuna and broccoli in a cream sauce.

TUNA-MELT CASSEROLE

1-16 oz. package corkscrew or shell pasta

3 c. fresh broccoli flowerets

2 T. butter

2 T. flour

salt and pepper to taste

4 c. 1% or 2% milk

1 c. (4 oz.) shredded Swiss cheese

2-6 oz. cans tuna in water, drained and flaked

In 3 qt. saucepan cook pasta in boiling water 5 minutes; add broccoli and cook another 5 minutes. Drain well, return to saucepan; set aside.

In another saucepan, melt butter over low heat. Stir in flour, salt and pepper; cook, stirring one minute. Gradually stir in milk; turn heat to medium-high and cook, stirring constantly until mixture thickens and boils. Boil one minute, stirring.

Stir in 1/2 c. cheese; mix thoroughly. Add cheese sauce and tuna to pasta; toss until mixed.

Turn into a shallow 3 qt. casserole or 9x13 baking pan. Sprinkle with rest of cheese. Cover with foil; bake 20 minutes at 400 degrees or until hot and bubbly. Serves 6.

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Another pasta dish, but this time with shrimp. I’ve made this recipe and it is very good.

SPAGHETTI WITH SHRIMP AND MUSHROOMS

1 egg

1/2 c. half and half or milk (use 2% and 2 T. dry milk powder)

1/2 c. grated parmesan cheese

2 T. snipped fresh parsley (or 2 t. dried)

3 T. olive oil

2 cloves garlic, minced

1/4 lb. fresh mushrooms, sliced or one 4 oz. can drained

3/4 lb. medium, cooked shrimp (tails off) about 15-18

4 green onions, sliced (using half the green part)

1/2 lb. long spaghetti (I use vermicelli)

In large bowl, beat egg; stir in cream, cheese, mustard, pepper and parsley. Set aside.

In large saucepan over medium-high heat, heat all oil until hot. Add garlic and mushrooms and stir-fry till mushrooms are limp, 4-5 minutes. (If using canned mushrooms, add with shrimp). Add shrimp and onions. Stir-fry 1-2 minutes.

Cook pasta according to package directions, drain. Turn into large bowl and immediately pour egg mixture over pasta and toss to cook the egg, coating the pasta. Add shrimp-mixture and toss to evenly distribute. Serve hot. If mixture is not hot, heat in micro for a couple minutes. Serves 4.

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This is a “lots o’veggies” casserole that is a great side-dish for fish, meat or for people who are vegetarians.

RICE VEGETABLE CASSEROLES

1/2 medium red or green pepper

1 medium onion, diced

1 garlic clove, minced

1 T. margarine

1 c. chicken or vegetable broth

1 small potato, diced

3/4 c. carrots, thinly sliced diagonally

1-1/2 c. instant rice

1 small zucchini, quartered lengthwise, cut in 3/4-inch pieces

1 Roma tomato, diced

1/2 c. frozen peas

1/8 t. cayenne pepper (red pepper)

In large saucepan, saute pepper, onion and garlic in margarine for 2 minutes. Add broth, potato and carrot; bring to a boil. Lower heat to medium. Cook, covered 5 minutes. Stir in rest of ingredients; cover and cook 8-10 minutes or until potato and carrots are tender. Remove from heat, let stand, covered, 2 minutes before serving. Serves 8.

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Thought for the day: There is no way to be a perfect mother but there are many ways to be a good one.

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