Ocean Perch w/ Potato Pancakes, Green Beans, and Whole Grain Bread

March 31, 2013 at 5:14 PM | Posted in fish, greenbeans | 1 Comment
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Today’s Menu: Ocean Perch w/ Potato Pancakes, Green Beans, and Whole Grain BreadOcean Perch Potato Pancakes 006

Happy Easter Everyone! Hope you all are having a nice one. My parents had a dinner invitation so they went out to eat for dinner. So I didn’t want to prepare a big Easter Dinner for one person and I wasn’t in the mood to fix a  Ham or Lamb really. For my dinner I prepared Ocean Perch w/ Potato Pancakes, Green Beans, and Whole Grain Bread.



I had purchased the Ocean Perch from Meijer’s Seafood Department a while back and had them frozen in the freezer. After they thawed I rinsed them with water and patted dry. I seasoned them with Sea Salt, Ground Black Pepper, and Zantarain Creole Seasoning. I pan fried them in Canola Oil about 3 minutes per side. They fried up a nice golden brown and I served them with a new Remoulade Sauce I had purchased, Louisiana Remoulade Dressing. And yes I have found the perfect Remoulade Sauce! Love this stuff, I even put a little bit of it on my Potato Pancakes. A really good sauce.


For side dishes I prepared Potato Pancakes, Cut Green Beans, and two slices of Aunt Millie’s Light Whole Grain Bread. I used MANISCHEWITZ Potato Pancake Mix, my favorite Potato Pancake Mix. Just mix with Water, Extra Virgin Olive Oil, Egg Beaters, Sea Salt, and Pepper. Fry until golden and your ready! I left the product info and directions at the end of the post. the Green Beans were Del Monte Cut Green Beans. For dessert/snack later some Newman’s Own Black Bean and Corn Salsa along with some Tostito‘s Whole Grain Scoops.



MANISCHEWITZ Potato Pancake Mix

Potatoes ( Contains Sulfites to Maintain Whiteness), Potato Starch, Salt, Onion, Vegetable Shortening (Partially Hydrogenated Cottonseed Oil).

Makes 18-24 pancakes. You Will Need: Medium bowl, 2 eggs, 2 1/4 cups cold water, vegetable oil, large skillet. 1. Mix: In a medium bowl, beat two eggs with a fork until blended. Add 2 1/4 cups cold water and mix well. Stir in the contents of this package. Allow batter to thicken for 3 to 4 minutes. Stir. 2. Fry: Drop tablespoons of batter into 1/8 inch hot vegetable oil in a large skillet and brown on both sides.



Nutrition Facts

Serving size: 3 cakes
Amount Per Serving
Calories 80
Calories from Fat 10
Calories from Saturated Fat
Amount Per Serving and/or % Daily Value*
Total Fat 1g (1%)
Saturated Fat 0.5g (4%)
Polyunsaturated Fat
Monounsaturated Fat
Trans Fat 0g (0%)
Cholesterol 0mg (0%)
Sodium 500mg (21%)
Total Carbohydrate 18g (6%)
Dietary Fiber 2g (9%)





LOUISIANA Remoulade DressingLousiana Remoulade Dressing

Description: LOUISIANA Remoulade Dressing is typically a cold dressing served with chilled boiled seafood. This dressing combines the perfect blend of soybean oil, horseradish, egg yolks, tomato paste, onion, garlic and other spices. Use it as a dipping sauce for your favorite seafoods or meats
Ingredients soybean oil, horseradish, corn syrup, vinegar, egg yolk, water, tomato paste, spices and flavorings, salt, garlic powder, onion powder, xanthan gum, caramel color, tumeric and less than .1% sodium benzoate added as a preservative.



Calories 80
Calories from fat 70
Total fat 7
Saturated fat 1
Saturated fat per unit 5
Cholesterol 0
Cholesterol per unit 0
Sodium 100
Sodium per unit 4
Total carbs 2

Fried Ocean Perch w/ Creamy Parmesan Risotto and Sauteed Asparagus

February 14, 2013 at 5:59 PM | Posted in fish, risotto, vegetables | 2 Comments
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Today’s Menu: Fried Ocean Perch w/ Creamy Parmesan Risotto and Sauteed Asparagus




Beautiful sunny day out, now if it was just a bit warmer! Well it wont be too much longer, hopefully! For dinner tonight I prepared FriedOcean Perch Risotto 001 Ocean Perch w/ Creamy Parmesan Risotto and Sauteed Asparagus. I picked up the Ocean Perch the day before at Meijer in their Seafood Department.



I love Ocean Perch as I do most Fish, and Meijer always has some of the best here locally. To prepare it I rinsed the fillets off in water and patted them dry with a paper towels and seasoned them Sea Salt and Ground Black Pepper. Then rolled them in Progresso Italian Bread Crumbs. I used a medium size skillet and pan fried them in Canola Oil about 3 – 3 1/2 minutes per side to a beautiful Golden Brown! The taste spot on, did I say I Love Fish!


For side dishes to go with the Perch I prepared Creamy Parmesan Risotto and Sauteed Asparagus. I used Lundberg Creamy Parmesan Risotto. To me one of the best quick – fix boxed Risotto. I left the product description and cooking instructions at the end of the post. To prepare the Asparagus, using a skillet, saute over medium high heat. Heat 1 tablespoon Extra Virgin Olive Oil and add 1-2 finely chopped garlic cloves (depends on how much garlic you like) add the trimmed Asparagus. Sprinkle with Sea Salt and Pepper. I cooked the stalks about 6 minutes. When finished I sprinkled them with Shredded Parmesan Cheese. The Risotto and Asparagus are great pairings with Fish. For dessert later a Jello Sugarless Dark Chocolate Pudding topped with Cool Whip Free.




Lundberg Creamy Parmesan RisottoLundberg Risotto

Always a family favorite. This rich, low-fat blend of Lundberg Eco-Farmed California Arborio rice, Parmesan and cheddar cheeses, onion and garlic goes from stovetop to table in just 20 minutes.

Cooking Instructions

Stovetop Instructions
Sauté rice with ½ Tbsp olive oil* in a 2-qt heavy saucepan over medium heat. Add 2½ cups of water and contents of seasoning pouch, stirring well to blend seasonings. Heat to boil. Reduce heat to simmer. Do not cover. Cook 20 minutes, stirring occasionally. Garnish with Parmesan cheese, if desired. Serve piping hot.

Microwave Instructions
For safety: Use microwaveable bowl, lid or plastic wrap. Microwaves vary; adjust time as needed. Place 2½ cups water, ½ tbsp olive oil, rice, and the seasoning into a 2-qt bowl. Mix well to blend the seasonings. Cover. Cook 10 minutes on high. Uncover carefully and stir well. Cook uncovered for 10 additional minutes. Serve piping hot.
Nutrition Facts
Serving Size 1/2 cup cooked (39g)

Amount Per Serving
Calories from Fat 15Calories 140

% Daily Values*
Total Fat 1.5g 2%
Saturated Fat 0.5g 2%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 490mg 20%
Potassium 72mg
Total Carbohydrate 27g 9%



Fried Ocean Perch w/ Loaded Potato Casserole and Cream Style White Corn

December 28, 2012 at 6:58 PM | Posted in fish, Idahoan Potato Products | 2 Comments
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Today’s Menu: Fried Ocean Perch w/ Loaded Potato Casserole and Cream Style White CornOcean perch 007



It was a cold but beautiful day out. About 3″ – 4″ of snow on the ground and another 2″ – 4″ due tonight. Our streets were all cleared and dry so it was great to be able to get out for a spin around the neighborhood. I’m blessed with some great neighbors. Not being able to do a lot of things outside around the house, like shoveling snow and such, I never have to worry about it as my neighbors are always there to lend a hand! And really our entire neighborhood is like that, always there to help each other out.



So after spending some time outside today i was ready for a good meal. Tonight I prepared Fried Ocean Perch w/ Loaded Potato Casserole and Cream Style White Corn. I purchased the Ocean perch last week at Meijer Seafood Dept. i love perch whether it’s fresh water or the Seafood variety, which is what I had tonight. To prepare it was very easy. After rinsing it and patting the fillets dry I seasoned them with Sea Salt and Ground Black Pepper. I then pan fried them in Extra Virgin Olive Oil about 3 – 4 minutes per side, until golden brown on all sides. These came out delicious! I made extra so there will be some awesome Fish Sandwiches for lunch tomorrow!


For side dishes to go with the Perch I prepared Idahoan Loaded Potato Homestyle Casserole. I love all the Idahoan Potato Products. A very quick and easy way to prepare some delicious Potato Dishes. I also prepared a single serving can of Del Monte Cream Style Sweet White Corn. For dessert/snack later some Cheese and Turkey Pepperoni Slices on Ritz Whole Grain Crackers. The Cheese is a new one I’m trying, Tilamook Extra Sharp cheddar. I purchased this at a local Super Kroger Cheese Dept. They always have small baskets of different Cheese priced at under $5, that way you can sample them before buying a block of it. I sliced it up earlier and sampled it and it’s one fine Cheddar! My favorites are Extra Sharp Cheese and this one is Extra Sharp. I’ve product info below on Idahoan Products and the Tilamook Cheddar.



Idahoan Loaded Baked Homestyle CasseroleIdahoan loaded pot



There’s no better way to start a savory Loaded Baked® homestyle casserole than with world-famous Idaho® potatoes, which is why you’ll taste only 100% grown-in-Idaho potatoes in this rich, cheesy, bacony side. For family meals or for special occasions, this cheesy, delicious dish is sure to please.

Oven Directions

Best for Golden Browning

1 – PREHEAT oven to 450°F. COMBINE potatoes and sauce mix in 1 1/2 quart baking dish.
2 – STIR in 1 1/2 cups boiling water, 3/4 cup milk, and 1 1/2 Tbsp. margarine or butter with whisk.
3 – BAKE uncovered for 25 minutes or until top is golden brown and potatoes are tender (sauce will thicken slightly when cooling).
4 – Remove from oven and let stand a few minutes before serving.
BAKING NOTES: To prepare 2 casseroles at once, double all ingredients, increase baking dish size accordingly, and bake about 30 min. To bake potatoes and roast meat at the same time, bake at 375°F for about 45 min; 350°F for about 50 min; or 325°F for about 60 min.

Stove Top Directions

1 – HEAT potatoes and sauce mix, 1 1/2 cups hot water, 3/4 cup milk, and 1 1/2 Tbsp. margarine or butter to boil in 2-quart saucepan over high heat, stirring occasionally. Watch carefully to avoid boilover.
2 – REDUCE HEAT, then COVER and simmer 15 minutes, stirring occasionally, until potatoes are tender and sauce reaches desired consistency (sauce will thicken slightly when cooling).
3 – Remove from heat and let stand a few minutes before serving.
Nutrition Facts

Amount Per Serving Unprepared Prepared
Calories 100 150
Calories from fat 10 50
% Daily Value*
Total Fat 1g* 2% 9%
Saturated Fat 0g 0% 8%
Trans Fat 0g
Cholesterol 0mg 0% 2%
Sodium 640mg 27% 30%
Total Carbohydrates 22g 7% 8%
Dietary Fiber 1g 4% 4%
Sugars 1g
Protein 2g




Tilamook Extra Sharp Cheddar


Oregon’s famed extra sharp cheddar, from a 99-year-old farmer owned cooperative. Made of pasteurized cows milk and aged over 15 months for a complex balance of zesty bite and rich, buttery finish. Grate it, or melt it, or serve a big hunk to friends with a good lager and crunchy larqueta almonds.


Tillamook Cheese tastes best at room temperature. Cut your serving size and let it sit out for about an hour. We know it’s hard, but it’s worth the wait.



Fried Ocean Perch w/ Green Beans, Mac &Cheese, and Whole Grain Bread

August 9, 2012 at 5:01 PM | Posted in diabetes, diabetes friendly, fish, greenbeans, Healthy Life Whole Grain Breads, low calorie, low carb, Velveeta/Kraft Dinners | 4 Comments
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Today’s Menu: Fried Ocean Perch w/ Green Beans, Mac &Cheese, and Whole Grain Bread



I had a couple of small fillets of Ocean Perch in the freezer so I decided to have that as Dinner. I rinsed the fillets with water and patted them dry. Seasoned them with Sea Salt and Ground Black Pepper and I then rolled them in Italian Style Bread Crumbs. I fried them in a cast iron skillet in Extra Virgin Olive Oil about 4 minutes per side. The perch came out a beautiful golden brown! You have to love fish, low in calories and carbs and always a filling and tasty dinner.


For sides I heated a single serving of Del Monte Cut Green Beans, microwaved a single serve of Velveeta 2% Cheese and Shells, and Healthy Life Whole Grain Bread. I ate light all day so for a dessert/snack later my Mom’s been wanting some Nachos so that’s what I’ll be preparing. I use Tostito’s Whole Grain Scoops for the chips, 1 can Campbells Firehouse Chili w/ Beans, 1 small can of Sliced Black Olives, sliced Jalapenos, and Kraft 2% Pizza Cheese. Just layer in a baking dish and bake at 400 degrees until the chips are warmed and cheese is melted.

Fried Ocean Perch Sandwich w/ Pineapple Salsa and Cheese & Shells Pasta

July 14, 2012 at 5:44 PM | Posted in cheese, diabetes, diabetes friendly, fish, low calorie, pasta | Leave a comment
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Today’s Menu: Fried Ocean Perch Sandwich w/ Pineapple Salsa and Cheese & Shells Pasta



While at Jungle Jim’s a while back I purchased some beautiful Ocean Perch fillets. I usually only find small fillets of Ocean perch but these were all good size fillets. I fried 2 of the fillets, one for dinner tonight and one for lunch tomorrow. I first scored the skin side of the Perch. By scoring the flesh side with a sharp knife it helps to keep the Perch from curling up so bad on the sides. If you have real small walleye fillets they will do this also. Next I rubbed a very light coat of Extra Virgin Olive Oil on the fillets. I then seasoned them with McCormick Grinder Sea Salt and Black Peppercorn. To finish I rubbed a light coating of Italian Style Bread crumbs on them. i fried the Perch in extra Virgin Olive Oil for 8 minutes, turning once. After turning after 4 minutes I a few drops of Sriracha Hot Chili Sauce, a few drops of this plenty! I served it on a Sara Lee Deli Roll with a slice of Bordon Sliced Smoked Cheddar and topped with Pineapple Salsa. I don’t know if I was starving or it was just that good! I practically inhaled it. Came out golden brown and delicious with just a hint of heat from the Sriracha and the sweetness of the Pineapple Salsa. I’ll have to try this combo of Sriracha Sauce and pineapple Salsa on Pork Chops sometime soon.

The Pineapple Salsa I used was Amish Wedding Old Fashioned Pineapple Salsa. This is another item I picked up from Jungle Jim’s my last visit. Amish Wedding has a huge line of products including, Salsaa, Pickles, Cider, Relish, and Jams just to name a few. I’ve left the web site link at the bottom of the post. For a side to Perch Sandwich I had a Velveeta/Kraft Shells and Cheese (2% Milk Cheese * 1//2 The Fat). For dessert/snack later some good old fashioned Peanut Butter and Crackers using Jif Reduced Fat Peanut Butter and Ritz Whole Wheat Crackers.


Amish Wedding Old Fashioned Pineapple Salsa

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