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We are in the season of Lent in the Christian Church and I know that many of you do not eat meat on Fridays at this time. I grew up as a member of the Orthodox Church and we also did not eat meat on Friday during Lent. This meant eating meatless dishes––macaroni and cheese and lots of fish. As you know, it is very important to have fish in our diet and we should be eating some type at least once a week; and better yet–-two times a week. There are so many varieties of fish that are available for us and we are fortunate to live in an area where we have access to so many lakes and can catch some type of fish all year. Don’t forget about the varieties of fish in the fish in the frozen food section of our grocery stores as well as in the can on the shelves. There are good buys on ocean perch, pollock, cod, orange roughy, to name a few, along with canned salmon, tuna and sardines.

Fish is an excellent low-fat food, a great source of vitamins and minerals and Omega-3 fatty acids (the good fat). Studies have shown that in Asian countries where the diet is mainly fish, people tend to have less heart problems and do not seem to get certain kinds of cancers that we have in our country. A doctor friend of ours says there is evidence now that eating fish can help ease the pain of arthritis. So, let’s get busy eating healthy with fish.

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This is a quick dish to put together when time is of the essence.

TUNA ALA KING

1/4 c. diced green pepper

1 T. minced onion

3 T. butter or margarine

3 T. flour

2 c. milk

one 6-1/2 oz. can tuna, drained

1 c. cooked peas

1-4 oz. can mushrooms, drained

2 T. chopped, canned pimiento (I use diced sweet red pepper if I don’t have pimiento on hand.)

1/4 t. paprika

salt to taste

In a 2-qt. saucepan, saute pepper and onion in butter till just tender, stirring often. Blend in flour, slowly stir in milk until smooth. Cook and stir till thick and bubbly. Add rest of ingredients. Heat, stirring gently, until hot.

Serve over baking powder biscuits, toast or mashed potatoes. Serves 4.

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This tuna dish is not like the “run of the mill” tuna casserole. I think you’ll like it.

CREAMY TUNA

CASSEROLE

1/2 c. diced onion

2 T. butter or margarine

1 can cream of mushroom or cream of celery soup

one 5-1/3 oz. can evaporated milk or 2/3 c. half and half cream

1/3 c. grated parmesan cheese

one 6-1/2 oz. can tuna, drained

1-4 oz. can mushrooms, drained (optional)

1/4 c. sliced ripe olives

2 T. fresh snipped parsley or 2 t. dried flakes

3 c. cooked medium-size noodles about 1-1/2 c. uncooked)

In a saucepan, saute onion in butter till tender but not brown. Add soup, milk and cheese; heat and stir until bubbly. Stir in rest of ingredients. Turn into a 2 qt. casserole. Sprinkle with additional cheese and a little paprika. Bake at 350 degrees for 25-30 minutes. Garnish with additional parsley and olives. Serves 6.

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I’m kinda stuck on tuna here, but bear with me.

BAKED TUNA AND

BROCCOLI

1-10 oz. pkg. frozen broccoli spears, thawed and drained

two 6-1/2 oz. cans tuna, drained

1 can cream of mushroom or celery soup

1/4 c. milk

1/2 c. coarsely shredded sharp cheddar cheese

1 c. soft bread crumbs

1 T. melted butter or margarine

Arrange broccoli in a 8x8 inch baking dish. Crumble tuna over broccoli. Combine soup, milk and cheese in a saucepan over medium heat. Heat until cheese melts, stirring constantly. Pour over tuna. Bake at 350 degrees for 20-25 minutes, until bubbly around edges. Makes 4 servings.

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This fish dish takes but 15-20 minutes from start to finish.

HERBED FISH BAKE

1-1/2 lbs. frozen fish fillets, cut in serving size pieces, partially thawed (cod, sole, orange roughy)

1/3 c. diced onion

1 small clove garlic, minced or 1/8 t. garlic powder

2 T. butter or margarine

1/2 t. dried tarragon leaves, crushed

1/4 t. dried thyme leaves, crushed

1/4 t. salt

dash pepper

1/4 c. coarsely crushed cornflake crumbs

Put fish in greased 9x13 inch baking pan.

In small saucepan, saute onion and garlic in butter till tender. (If using garlic powder, add with other seasonings.) Stir in seasonings; cook one minute. Spread over fish; top with crumbs. Bake at 500 degrees (500 is correct) for 12 minutes or until fish flakes easily. Makes 4 servings.

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And another baked fish dish . . .

BAKED SOLE

1 t. lemon juice

1/4 c. butter or margarine

1 T. snipped parsley flakes or 1 t. dried flakes

1/2 t. salt

few dashes pepper

2 green onions, chopped (use half of green part)

paprika for color (optional)

4 sole fillets (5-6 oz. each) if frozen, thaw

Grease a 12x8 inch glass pan (or line pan with foil). Put fillets in pan and drizzle onion mixture over. Do not cover. Bake at 350 degrees for 20 minutes or until fish flakes easily.

NOTE: Put together a green bean casserole before you start the fish, to put in the over at the same time. Along with a tossed lettuce or cottage cheese salad and some type of bread, you’ll have a full meal in minutes. Makes 4 servings.

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Thought for the day: A fishing enthusiast thinks that fish should bite on a fancy lure just because he did!

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