Ms Sofine Fish Book
(Recipe Collection)

21 Recipes Created by MSSOFINE

Recipes in this Collection

Blackened Tilapia Fillets
Incredible! 5.0/5
(1 rating)
Blackened Tilapia Fillets

This was adapted from a recipe I got out of the Oct. 2008 issue of Family Circle Magazine. I switched the veg. oil with olive oil and used Morton lite salt instead of reg. salt to lower the sodium. I also figured it into 6 servings instead of 4.Submitted by CAROLJTD40

Carbs: 0.7g | Fat: 4.4g | Fiber: 0.4g | Protein: 24.2g | Calories: 129.1
Seafood Scampi with Chives and Tarragon
Very Good 4.5/5
(2 ratings)
Seafood Scampi with Chives and Tarragon

A delicately-flavored seafood stir-fry that our 6-year-old loved; great with a side of asparagus, green beans, or baked onions!Submitted by ELBRIES

Carbs: 16.1g | Fat: 2.2g | Fiber: 0.1g | Protein: 13.7g | Calories: 141.1
Salmon cakes - cake only
Incredible! 5.0/5
(1 rating)
Salmon cakes - cake only

Submitted by ITCHYSUIT

Carbs: 1.5g | Fat: 13g | Fiber: 0.1g | Protein: 15.9g | Calories: 195.2
Tuna Mess
Incredible! 5.0/5
(1 rating)
Tuna Mess

Easy, yummy, healthy!Submitted by ANGELFACES1

Carbs: 8.1g | Fat: 5.1g | Fiber: 0g | Protein: 19.1g | Calories: 158
Mexican Baked Fish
Very Good 4.8/5
(5 ratings)
Mexican Baked Fish

A baked fish dish. You get to choose the heat. Use mild salsa for a little heat and extra hot salsa for lots of heat! Submitted by TNEWBY2

Carbs: 14.9g | Fat: 19.2g | Fiber: 3.5g | Protein: 33.1g | Calories: 362.8
Spiced Scallops
Very Good 4.8/5
(5 ratings)
Spiced Scallops

Quick and Easy Spiced Scallops - great for dinner or a quick and elegant appetizerSubmitted by TIME4JUDI

Carbs: 5.5g | Fat: 8.4g | Fiber: 0.8g | Protein: 29.2g | Calories: 219.1
BBQ Bacon Wrapped Scallops
Incredible! 5.0/5
(1 rating)
BBQ Bacon Wrapped Scallops

A Tasty BBQ Treat, you COULD cut out the baccon (or sub in turkeybaccon) but at just 287.3 calories per serving (2 scallops), why would you want to?

Essence recipe available at http://www.foodnetwork.com/recipes/emeril-lagasse/emerils-essence-creole-seasoning-recipe2/index.htmlSubmitted by AVELANCH

Carbs: 6.5g | Fat: 20.8g | Fiber: 0.5g | Protein: 18g | Calories: 287.4
Tangy Tuna (or Chicken) Salad
Very Good 4.7/5
(3 ratings)
Tangy Tuna (or Chicken) Salad

A tangy twist to an ordinary tuna sandwich. Great on crackers too!Submitted by KAYYYBEEE

Carbs: 5g | Fat: 0.9g | Fiber: 0.5g | Protein: 8.4g | Calories: 59.3
Oven Fried Ocean Perch
Incredible! 5.0/5
(1 rating)
Oven Fried Ocean Perch

Submitted by PIXIELOVE.78

Carbs: 13.1g | Fat: 5g | Fiber: 0.4g | Protein: 55.9g | Calories: 335.9
This recipe has been marked private.
Salmon Croquettes, Inspired by Alton Brown
Incredible! 5.0/5
(5 ratings)
Salmon Croquettes, Inspired by Alton Brown

A modification of Alton Brown from Good Eats' Tuna Croquette's recipe.Submitted by ARAVAN

Carbs: 5.1g | Fat: 2.6g | Fiber: 0.3g | Protein: 7.3g | Calories: 75.9
Shrimp Ettouffe
Incredible! 5.0/5
(1 rating)
Shrimp Ettouffe

Submitted by TONICACIBAUDA

Carbs: 9g | Fat: 2.7g | Fiber: 1.5g | Protein: 24.8g | Calories: 194.4
Crab quiche
Very Good 4.7/5
(3 ratings)
Crab quiche

Submitted by BABYFUFINU2003

Carbs: 14.3g | Fat: 5.6g | Fiber: 0.4g | Protein: 10.3g | Calories: 148
Simply Baked Fish
(no ratings)
Simply Baked Fish

This recipe is easy and fast. It lends itself beautifully to any white fish. It goes grat with okra.Submitted by MGLENN78

Carbs: 5.3g | Fat: 4.4g | Fiber: 0.3g | Protein: 38.3g | Calories: 217.2
Fish pie (Ed)
Incredible! 5.0/5
(1 rating)
Fish pie (Ed)

Submitted by SMUDGE6727

Carbs: 40.5g | Fat: 28.8g | Fiber: 4.7g | Protein: 53.9g | Calories: 640.2
Talipia burgers
Incredible! 5.0/5
(2 ratings)
Talipia burgers

Cookbook creator says: will use onions, bell pepper and mrs. dash and maybe a scrabble egg to make sure that the fish stay tight and don't fall apart and I will cook it extra virgin olive oil. Thanks so much. mmmm
Submitted by CHRISNO1

Carbs: 4.6g | Fat: 1.7g | Fiber: 0.1g | Protein: 14.7g | Calories: 91
Crustless Samlon, Spinach and Asparagus Quiche
Incredible! 5.0/5
(5 ratings)
Crustless Samlon, Spinach and Asparagus Quiche

Submitted by PRRRR4KITTYKAT

Carbs: 2.7g | Fat: 8.8g | Fiber: 0.5g | Protein: 12.2g | Calories: 140.1
Grilled Shrimp Scampi
Incredible! 5.0/5
(1 rating)
Grilled Shrimp Scampi

Submitted by JEWELS6446

Carbs: 1.3g | Fat: 8.5g | Fiber: 0.1g | Protein: 13.7g | Calories: 137.6
Talapia Wraps
Incredible! 5.0/5
(2 ratings)
Talapia Wraps

I use Talapia fish instead of Grouper. Submitted by MAMATHORN

Carbs: 6.4g | Fat: 6.4g | Fiber: 1.8g | Protein: 32.4g | Calories: 217.8
Tuna Salad
Incredible! 5.0/5
(2 ratings)
Tuna Salad

Ever so quick and deliciousSubmitted by KRACOVITZA

Carbs: 30.6g | Fat: 8.2g | Fiber: 3.3g | Protein: 27.6g | Calories: 291.5
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