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Ms Sofine Fish Book
(21 Recipes) Created by MSSOFINE
Recipes in this Collection
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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
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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
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Submitted by ITCHYSUIT Carbs: 1.5g | Fat: 13g | Fiber: 0.1g | Protein: 15.9g | Calories: 195.2
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Easy, yummy, healthy! Submitted by ANGELFACES1 Carbs: 8.1g | Fat: 5.1g | Fiber: 0g | Protein: 19.1g | Calories: 158
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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
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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
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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? Submitted by AVELANCH Carbs: 6.5g | Fat: 20.8g | Fiber: 0.5g | Protein: 18g | Calories: 287.4
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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
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Submitted by PIXIELOVE.78 Carbs: 13.1g | Fat: 5g | Fiber: 0.4g | Protein: 55.9g | Calories: 335.9
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This recipe has been marked private.
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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
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Submitted by TONICACIBAUDA Carbs: 9g | Fat: 2.7g | Fiber: 1.5g | Protein: 24.8g | Calories: 194.4
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Submitted by BABYFUFINU2003 Carbs: 14.3g | Fat: 5.6g | Fiber: 0.4g | Protein: 10.3g | Calories: 148
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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
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Submitted by SMUDGE6727 Carbs: 40.5g | Fat: 28.8g | Fiber: 4.7g | Protein: 53.9g | Calories: 640.2
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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
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Submitted by PRRRR4KITTYKAT Carbs: 2.7g | Fat: 8.8g | Fiber: 0.5g | Protein: 12.2g | Calories: 140.1
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Submitted by JEWELS6446 Carbs: 1.3g | Fat: 8.5g | Fiber: 0.1g | Protein: 13.7g | Calories: 137.6
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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
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Ever so quick and delicious Submitted by KRACOVITZA Carbs: 30.6g | Fat: 8.2g | Fiber: 3.3g | Protein: 27.6g | Calories: 291.5
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Submitted by MELSGIRLS Carbs: 11.2g | Fat: 8.2g | Fiber: 1g | Protein: 12g | Calories: 162.9
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