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                            Baked Trout Ole




Bake fish with only a small amount of oil.
2 pounds trout fillet, cut into 6 pieces (any kind of fish can be used) 
3 tablespoons  lime juice (about 2 limes) 
1 medium  tomato, chopped 
1/2 medium onion, chopped 
3 tablespoons cilantro, chopped 
1/2 teaspoon olive oil 
1/4 teaspoon black pepper
1/4 teaspoon salt 
1/4 teaspoon red pepper (optional) 
 

1-Preheat oven to 350F.
2-Rinse fish and pat dry. Place in baking dish.
3-In a separate dish, mix remaining ingredients together and pour over fish.
4-Bake for 15 to 20 minutes or until fork-tender.


Yield: 6 servings--Serving size: 1 piece

Each serving provides:

Calories: 230
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 58 mg
Sodium: 162 mg
Calcium: 60 mg
Iron: 1 mg
                                     FISH VERONIQUE



Defatted chicken broth and low-fat milk lower the fat content, yet give the sauce a rich creamy taste.

as needed   nonstick cooking spray
1 lb white fish (cod, sole, turbot, etc.)
1/4 tsp salt
1/8 tsp black pepper
1/4 C dry white wine
1/4 C chicken stock or broth, skim fat from top
1 Tbsp lemon juice
1 Tbsp soft margarine
2 Tbsp flour
3/4 C low-fat (1%) or skim milk
1/2 C seedless grapes
 


1-Spray 10x6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
2-Mix wine, stock, and lemon juice in small bowl and pour over fish.
3-Cover and bake at 350 F for 15 minutes.
4-Melt margarine in small saucepan. Remove from heat and blend in flour.
5-Gradually add milk and cook over moderately low heat, stirring constantly until thickened.
6-Remove fish from oven and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
7-Broil about 4 inches from heat 5 minutes or until sauce starts to brown.

Yield: 4 servings--Serving Size: 1 fillet with sauce

Each serving provides:

Calories: 148
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 53 mg
Sodium: 316 mg
                     MEDITERRANEAN BAKED FISH




This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

2 tsp olive oil
1 large onion, sliced
1 can (16 oz)   whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1  clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)
 


1-Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
2-Add all remaining ingredients except fish.
3-Stir well and simmer 30 minutes, uncovered.
4-Arrange fish in 10x6-inch baking dish; cover with sauce.
5-Bake, uncovered, at 375 F about 15 minutes or until fish flakes easily.

Yield: 4 servings--Serving Size: 4 oz fillet with sauce

Each serving provides:

Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg 
                MOUTH-WATERING OVEN-FRIED FISH



For variety, try this heart-healthy fish recipe with any kind of fish.
2 lbs fish fillets
1 Tbsp lemon juice, fresh 
1/4 cup skim milk or 1% buttermilk 
2 drops   hot pepper sauce 
1 tsp garlic, fresh, minced
1/4 tsp white pepper, ground
1/4 tsp salt 
1/4 tsp   onion powder 
1/2 cup cornflakes, crumbled or regular bread crumbs 
1 Tbsp vegetable oil (for greasing baking dish) 
1 lemon fresh, cut in wedges 
 


1-Preheat oven to 475 F.
2-Wipe fillets with lemon juice and pat dry.
3-Combine milk, hot pepper sauce, and garlic.
4-Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.
5-Let fillets sit in milk briefly. Remove and coat fillets on both sides with
seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
6-Arrange on lightly oiled shallow baking dish.
7-Bake 20 minutes on middle rack without turning.
8-Cut into 6 pieces. Serve with fresh lemon.

Makes 6 servings--Serving size: 1 cut piece

Calories 183
Fat 2 g
Saturated fat less than 1 g
Cholesterol 80 mg
Sodium 325 mg
                          SCALLOP KABOBS




These colorful skewers contain scallops, which are naturally low in total and saturated fat.
3 medium   green peppers, cut into 11/2-inch squares
11/2 lb fresh bay scallops
1 pint cherry tomatoes
1/4 C dry white wine
1/4 C vegetable oil
3 Tbsp lemon juice
dash garlic powder
to taste black pepper
 



1-Perboil green peppers for 2 minutes.
2-Alternately thread first three ingredients on skewers.
3-Combine next five ingredients.
4-Brush kabobs with wine/oil/lemon mixture, place on grill (or under broiler).
5-Grill 15 minutes, turning and basting frequently.

Yield: 4 servings--Serving Size: 6 oz scallop kabob

Each serving provides:

Calories: 224
Total fat: 6 g
Saturated fat: less than 1 g
Cholesterol: 43 mg
Sodium: 355 mg
                           SPICY BAKED FISH





1 pound   cod (or other fish) fillet
1 Tbsp olive oil
1 tsp  spicy seasoning, salt free
 




1-Preheat oven to 350 F. Spray a casserole dish with cooking oil spray.
2-Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
3-Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. 4-Serve with rice.

Makes 4 servings--Serving size: 1 piece (3 oz)

Calories: 133
Fat: 1 g
Saturated fat: 0 g
Cholesterol: 77 mg
Sodium: 119 mg
                    SPINACH STUFFED SOLE




A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.
as needed nonstick cooking spray 
1 tsp olive oil 
1/2 lb fresh mushrooms, sliced
1/2 lb fresh spinach, chopped 
1/4 tsp oregano leaves, crushed 
1 clove garlic, minced
1-1/2 lb sole fillets or other white fish 
2 Tbsp sherry 
4 oz (1 C)   part-skim mozzarella cheese, grated
 



1-Preheat oven to 400 F.
2-Spray a 10x6-inch baking dish with nonstick cooking spray.
3-Heat oil in skillet; saute mushrooms about 3 minutes or until tender.
4-Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.
5-Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients.
6-Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.
7-Roll fillet around mixture and place seam-side down in prepared baking dish.
8-Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.
Yield: 4 servings--Serving Size: 1 fillet roll.

Each serving provides:

Calories: 262
Total fat: 8 g
Saturated fat: 4 g
Cholesterol: 95 mg
Sodium: 312 mg
                                   TUNA SALAD




2    6 oz cans   tuna, water pack
1/2 cup  raw celery, chopped
1/3 cup  green onions, chopped
6 1/2 Tbsp mayonnaise, reduced fat
 



1-Rinse and drain tuna for 5 minutes. Break apart with a fork.
2-Add celery, onion and mayonnaise and mix well.

Yield: 5 servings--Serving Size: 1/2 cup

Each serving provides:

Calories: 146
Total fat: 7 g
Saturated fat: 0 g
Cholesterol: 25 mg
Sodium: 158 mg