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Spice Mix (Sugar, salt and fat free)

  HOMEMADE SEASONED BREADCRUMBS Ingredients 6 slices whole wheat bread 1 tablespoon dried parsley flakes 1 teaspoon granulated onion 1/2 teaspoon granulated garlic 1/4 teaspoon dried oregano leaves 1/4 teaspoon black pepper flakes Instructions Preheat the oven to 350 degrees F/ 180 degrees C. Line a baking sheet with foil and set aside. If your

Fish Burger

               BURGERS SANS BEEF. Lemon Garlic Tuna Burgers Makes: 4 Servings Serving Size: Serving: 1 Tuna Patty Calories per serving: 175 Fat per serving: 4g Ingredients 1 can of tuna fish in spring water, drained and flaked (Fresh steamed tuna is better if you can get it) ½ cup multigrain bread crumbs or wholemeal


The front section of the cookbook, which calls the lionfish “The Caribbean’s New Delicacy,” gives useful tips on collecting, handling and preparing the colourful species, as well as providing expert background on its ecological impact. Akins says the fish, which lives among coral, can be netted, speared or caught by rod and reel, but he

“Eat’ em” stratagem for lionfish invasion in Florida

Reuter A lionfish is pictured in the waters near Miami Florida, in this undated photograph released on Decemb By Pascal FletcherPascal Fletcher Wed 8:00 MIAMI(Reuters) Florida marine conservationists have come up with a simple recipe for fighting the invading lionfish that is gobbling up local reef life — eat them. The Key Largo-based REEF conservation organization


Preparation time: 15 minutes minutes Cooking time: 10 minutes minutes Original At Serving Size: Serves 2 as a main. 1/4 cup extra virgin olive oil 1 large lemon, find finely grated, juiced 3 tsp Dijon mustard 8 medium Ocean Perch fillets or Rock Cod (lion Fish) 6 small flat mushrooms, stems trimmed 2 tbs

Rock Cod and Pasta

This is my version of meat balls and spaghetti but with fish.         Red Rock Cod are known by many names. Among these are Lion Fish, Scorpion Fish and Poor mans Lobster. If you cook these and put them in a lobster shell and cover with a good sauce, very few people

Sea Bream and Rice

Sea Bream is regarded a one of the top three fish for bottom fishermen both for the taste and their fighting ability. Care needs to be taken in cleaning these fish as they can have a strong iodine taste if not cleaned correctly. Their stomach cavity has a thick black lining which needs to be


  SALMON MUFFINS INGREDIENTS 1 fresh salmon portion skin off 2 tbs olive oil 6 eggs 1 medium purple sweet potato (peeled, cubed) 4 mushrooms (diced) 1 cup baby spinach leaves (shredded) ginger and pepper (to taste) INSTRUCTIONS Preheat oven to 200°C and oil an 8-cup muffin tray with 1 tablespoon of olive oil. Heat

Caper & herb crusted salmon

  BAKED PEPPER FISH INGREDIENTS 100 gm fish, salmon or boneless any oily fin fish 3 spring onion, cubes 1 spring onion greens, chopped 1/2 red pepper, cubes 1/2 yellow pepper, cubes 1/2 green pepper cubes 2-3 cloves garlic 1 tbsp red chilli sauce (optional) Half lemon juice Ginger Black pepper powder 1 tsp Olive