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Ms Sofine Fish Book

(21 Recipes) Created by MSSOFINE

Recipes in this Collection

Incredible! 5.0/5
(1 rating)

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
Very Good 4.5/5
(2 ratings)

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
Incredible! 5.0/5
(1 rating)

Submitted by ITCHYSUIT

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

Easy, yummy, healthy!

Submitted by ANGELFACES1

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

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
Very Good 4.8/5
(5 ratings)

Quick and Easy Spiced Scallops - great for dinner or a quick and elegant appetizer

Submitted by TIME4JUDI

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

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.html

Submitted by AVELANCH

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

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
Incredible! 5.0/5
(1 rating)

Submitted by PIXIELOVE.78

Carbs: 13.1g | Fat: 5g | Fiber: 0.4g | Protein: 55.9g | Calories: 335.9
This recipe has been marked private.
Incredible! 5.0/5
(5 ratings)

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
Incredible! 5.0/5
(1 rating)

Submitted by TONICACIBAUDA

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

Submitted by BABYFUFINU2003

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

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
Incredible! 5.0/5
(1 rating)

Submitted by SMUDGE6727

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

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
Incredible! 5.0/5
(4 ratings)

Submitted by PRRRR4KITTYKAT

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

Submitted by JEWELS6446

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

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
Incredible! 5.0/5
(2 ratings)

Ever so quick and delicious

Submitted by KRACOVITZA

Carbs: 30.6g | Fat: 8.2g | Fiber: 3.3g | Protein: 27.6g | Calories: 291.5
1
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