Tuna Noodle Casserole

         I am clearly on a tuna kick, given that I just posted tuna cakes and this one is for tuna noodle casserole. But I keep seeing good recipes that I need to make!! And they involve tuna! Plus, tuna is so versatile and nutritious, I really can't apologize for using it so frequently.
        This recipe is the perfect winter comfort food without compromising nutrition or calories. It comes from Weight Watchers, something which I have been dutifully following for the last month or so.  At first glance I thought the ingredients sounded a bit weird, but I WW has yet to let me down so I made it anyway. Good idea, since it was FABULOUS! I couldn't even tell it was weight watchers - I certainly didn't miss the fat or calories it might otherwise have had. It was very rich & creamy and full of flavour.....I'm ready for seconds already!!

Ingredients:
3 cups fat-free milk
3 tbsp flour
1/2 tsp fresh ground pepper
1 tsp dill
2 tbsp Dijon mustard
2 tbsp Worcestershire sauce
2 cups cooked whole-wheat rotini pasta, al dente
2 cans light tuna, drained
2-3 cups (defrosted frozen) mixed veggies (peas, carrots, beans, etc)
1/4 cup freshly shredded parmesan
2 tbsp McLaren's Imperial Cheese (extra sharp cheese)

Directions:
1. Preheat oven to 350F
2. In large saucepan, heat milk & flour, whisking together over medium heat until it starts to thicken. Add pepper, dill, mustard and Worcestershire sauce and blend well.
3. Add tuna, pasta, veggies, cheese and mix well.
4. Lightly grease casserole dish and pour mixture in well. Bake in oven for 35-40 minutes until heated through. Sprinkle a little extra pepper and parmesan cheese on top and serve. Makes 4-5 servings.

Weight Watchers: 7 points per 1.5 cup serving
Nutritional Information: About 350 calories per serving.

Healthier Tuna Pasta Salad

        I have always loved tuna pasta salad. Its a great picnic food, a nice light lunch, and if done right, relatively healthy. With bathing suit season just around the corner, this recipe is a perfect adaptation of tuna pasta salad - it has about 1/3 less calories than a regular recipe but without compromising the flavour.

Ingredients:
4-5 cups cooked rotini pasta
2 stalks celery, diced
2 dill pickles, sliced
1/4 cup red onion, diced
1 tin tuna, drained
1 tsp fresh dill weed
1/4 tsp fresh ground pepper
2/3 cup light mayo
2 tbsp skim milk
1 tbsp dill juice from pickle jar


Directions:
1. In a small bowl, whisk milk, mayo, dill juice, dill weed & pepper. 
2. Combine rest of ingredients, then mix with mayo mixture. Let sit in fridge for 1 hour prior to serving.
3. Add more milk/mayo mixture as needed.


Serves 4


  

Cajun Fish Fillet

      When I first met my husband, he swore up & down that he absolutely hated fish. It didn't matter the kind, he refused to try it. It didn't make sense, because he is most adventurous when it comes to everything else food-related. So I decided that the issue wasn't the fish itself, but perhaps that he had just never had fish that was cooked well.


      Lo & behold, it turns out that the husband DOES like fish. It just has to be a good recipe. This cajun fish is perfect for anybody who "doesn't like fish" - because its so flavourful that the "fishiness" is removed. He actually said its one of his most favourite foods! I served this fish with brown rice & steamed asparagus, which complimented the spiciness of the fish perfectly. 

Ingredients:
1 1/2 pounds sole or another whitefish
1/2 cup potato flakes
1 tbsp flour
1 tsp cajun seasoning
1 tsp chili powder
1/2 tsp cayenne pepper
1 egg
lemon wedges to serve


Directions: 
1. Preheat indoor griddle. Spray with Pam or use a few tbsp of butter to grease pan.
1. In a pie plate (or similar-sized pan), combine potato flakes, flour, cajun seasoning, chili powder & cayenne pepper.
2. In a separate bowl, whisk egg.
3. Dip each piece of fish in egg, then into potato flake mixture to coat.
4. Cook on grill for 4 minutes per side, until fish is flaky but not overcooked. You may find it helpful to dot grill with butter during cooking to keep batter moist & prevent it from burning. Serve with lemon wedges.


Serves 3-4.

Salmon Dip

Salmon Dip is one of my favourite appetizers. This dip is perfect for a cocktail party or a gathering with friends.

Ingredients:

4oz cream cheese

1 tsp lemon juice

1/2 tsp worchestershire sauce

2 tbsp seafood sauce

1 tsp grated onion

1 tsp horseradish

1 tin salmon, drained, bones removed

Mix all together until well blended. Best if sits overnight. Serve with assorted crackers.

Source: Tracey Elizabeth Aitcheson - my sister!