1/4 cup Parmesan cheese

1/2 teaspoon paprika

4 6-ounce orange roughy fillets

1/4 cup skim milk

Preheat oven to 450° F. Coat a baking sheet with nonstick spray.

Mix first 4 ingredients together in a shallow dish. Dip fillets into milk, then coat them with crumb mixture.

Place fillets on the prepared baking sheet, and bake for 8-10 minutes, or until coating is browned and fish flakes easily with a fork.

Serves 4.

WW Points: 4

In a 9 x 13 baking dish, combine tomatoes, shallots, garlic, vinegar, tomato paste and salt. Roast 10 minutes. Reduce oven temperature to 400° F.

Puree salmon, egg whites and herbs; season with salt and pepper. Spread mixture onto flounder; roll and secure with picks. Bake on top of tomatoes 20 minutes more.

Serves 6. SERVING SIZE: 1 flounder spiral PER SERVING: 196 Calories, 29 g Protein, 5 g Fat, 8 g Carbohydrate, 594 mg Sodium, 72 mg Cholesterol, 2 g Dietary Fiber

WW Points: 4.

Dottie's Weight Loss Zone

5 cloves garlic - minced

2 28 oz cans whole tomatoes - drained and chopped

1/2 cup fresh parsley - chopped and divided

1 1/4 pounds large shrimp - peeled and deveined

1 cup feta cheese - crumbled

2 tablespoons fresh lemon juice

1/4 teaspoon freshly ground black pepper

Preheat oven to 400° F.

Heat oil in a large Dutch oven over medium heat. Add garlic; saute 30 seconds. Add tomatoes and 1/4 cup parsley. Reduce heat; simmer 10 minutes.

Add shrimp; cook 5 minutes. Pour mixture into a 13 x 9 inch baking dish; sprinkle with cheese.

Bake at 400° F. for 10 minutes. Sprinkle with 1/4 cup parsley, lemon juice and pepper.

Yield: 6 servings.

WW Points:  5  points per serving

Cooking Light

2 cups soft bread crumbs (4 slices)

1 egg

2/3 cup light mayonnaise

1/3 cup each chopped celery, green pepper, and onion

1/2 Tbsp. seafood seasoning

1 Tbsp. parsley

2 tsp. lemon juice

1/4 tsp. black pepper

1/2 cup dry bread crumbs

In a large bowl, combine all ingredients. Shape into 8 patties. Broil for 5 minutes each side or until golden brown.

Serves 4 (two crab cakes per serving). 3.75 pts. each

WW Points: 3.75 pt.

2 tbsp reduced-sugar apricot jam

2 tbsp apple cider vinegar

1 medium scallions, trimmed and coarsely chopped

2 tbsp water

2 tsp vegetable oil

1/2 tsp table salt

1/4 tsp black pepper

1 1/4 lbs. halibut fillets, cut 1-inch thick

6 large mushrooms, caps

1 medium green peppers

2 cups cooked brown rice

To prepare sauce, combine chiles, jam, vinegar, scallion, water, oil, salt and pepper in a food processor or blender. Blend until finely minced and frothy. Pour into bowl and set aside.

To prepare kebabs, preheat grill. Trim skin and bones from halibut. Cut steak into 12 chunks. Cut each mushroom lengthwise in half. Core and seed pepper; cut into 12 pieces. For each of 4 kebabs, arrange ingredients onto skewers in the following order: pepper, fish, mushroom. Repeat so each kebab has 3 pieces of each item. Brush with sauce.

Grill kebabs 3 to 5 minutes; turn and cook 2 to 3 minutes more, basting once. Serve on bed of rice with remaining sauce on side. Yields 1 kebab and 1/2 cup rice per serving.

Serves  4

WW Points: 6 pt.

1 garlic clove, minced

2 tablespoons minced fresh parsley

1/2 teaspoon grated orange peel

4 halibut steaks or fillets (4 ounces each)

1/4 cup orange juice

1 tablespoon lemon juice

1/8 teaspoon salt

1/4 teaspoon lemon-pepper seasoning

In a nonstick skillet coated with nonstick cooking spray, saute onion and garlic until tender; remove from the heat. Stir in parsley and orange peel.

Place halibut in an 8-in. square baking dish coated with nonstick cooking spray. Top with onion mixture. Combine orange and lemon juices; pour over fish. Sprinkle with salt and lemon-pepper.

Cover and bake at 400 F for 15-20 minutes or until fish flakes easily with a fork. Serves 4.

One serving equals 142 calories, 3 g fat (trace saturated fat), 36 mg cholesterol, 163 mg sodium, 4 g carbohydrate, trace fiber, 24 g protein.  Exchanges: 3 very lean meat, 1 vegetable

WW Points: 3.5 pt.

2 fluid ounces ( 1/4 cup) dry white wine

2 rinsed drained anchovy fillets, chopped (or 1 teaspoon anchovy paste)

15 ounces red snapper fillets

1 cup packed fresh basil leaves

1/2 cup packed fresh parsley leaves

1/2 cup packed fresh mint leaves

1 tablespoon + 1 teaspoon olive oil

2 garlic cloves

1/4 teaspoon salt

Freshly ground black pepper, to taste

To prepare the marinade, in a gallon-size sealable plastic bag, combine the juice, wine and anchovies; add the fish. Seal the bag, squeezing out air; turn to coat the fish.

Refrigerate at least 2 hours or overnight, turning the bag occasionally. Spray the broiler or grill rack with nonstick cooking spray; place 5" from heat.

Preheat the broiler, or prepare the grill according to the manufacturer's instructions.

Meanwhile, in a food processor or blender, combine the basil, parsley, mint, oil, garlic, salt and pepper; puree until smooth. Transfer to a small bowl.

Broil or grill the fish 10 minutes. Spread the herb mixture evenly over the fish; cook 2 minutes more, until the fish flakes easily when tested with a fork and the pesto is heated through. Divide evenly among 4 plates and serve at once.

Serves 4. SERVING SIZE: 3 ozs. Red Snapper with 1 tbsp. Pesto POINTS: 4.5 SELECTIONS: 1 Fat, 1 1/2 Proteins, 15 Optional Calories PER SERVING: 189 Calories, 6 g Total Fat, 1 g Saturated Fat, 40 mg Cholesterol, 284 mg Sodium, 7 g Total Carbohydrate, 1 g Dietary Fiber, 24 g Protein, 210 mg Calcium

WW Points: 4 pt.

2 Tbsp olive oil

3 garlic cloves

6 halibut steaks (about 6 oz each)

1/4 cup + 1-1/2 tsp plain dried bread crumbs

Preheat broiler. Line baking sheet with foil.

In mini food processor, combine parsley, oil, garlic, and 1 Tbsp + 1-1/2 tsp water; process until finely chopped. Transfer mixture to small bowl.

Place fish on prepared baking sheet; spread each fish steak with thin layer of parsley mixture; reserve remaining mixture.

Broil fish 4" from heat, 3 minutes. Remove fish from broiler; leave broiler on.

Add bread crumbs to remaining parsley mixture; stir to combine. Pat an equal amount of bread crumb mixture onto each fish steak; broil 3 minutes longer, until fish flakes easily when tested with fork.

Serves 6.

WW Points:  5

1 1/4 pounds med shrimp, peeled (tails left on) and deveined

6-8 garlic cloves, minced

1/2 cup low sodium chicken broth

1/2 cup dry white wine

1/4 cup fresh lemon juice

1/4 cup + 1 T minced parsley

1/4 tsp salt

1/4 tsp freshly ground pepper

4 lemon slices

In a large nonstick skillet, heat the oil. Saute the shrimp until just pink, 2-3 min. Add the garlic and cook stirring constantly, about 30 seconds. With a slotted spoon transfer the shrimp to a platter, keep hot.

In the skillet, combine the broth, wine, lemon juice, 1/4 cup of the parsley, the salt and pepper; bring to a boil. Boil, uncovered, until the sauce is reduced by half; spoon over the shrimp. Serve garnished with the lemon slices and sprinkled with the remaining tablespoon of parsley.

Makes 4 servings

Per serving: 184 Calories, 6 gm total Fat, 1 g Saturated Fat, 219 mg Cholesterol, 404 mg sodium, 3 g Total Carbohydrate, 0 g Dietary Fiber, 24 g Protein, 58 mg Calcium.

WW Points: 4 pts per serving

2 Tbsp olive oil

3 garlic cloves

6 halibut steaks (about 6 oz each)

1/4 cup + 1-1/2 tsp plain dried bread crumbs

Preheat broiler. Line baking sheet with foil.

In mini food processor, combine parsley, oil, garlic, and 1 Tbsp + 1-1/2 tsp water; process until finely chopped. Transfer mixture to small bowl.

Place fish on prepared baking sheet; spread each fish steak with thin layer of parsley mixture; reserve remaining mixture.

Broil fish 4" from heat, 3 minutes. Remove fish from broiler; leave broiler on.

Add bread crumbs to remaining parsley mixture; stir to combine. Pat an equal amount of bread crumb mixture onto each fish steak; broil 3 minutes longer, until fish flakes easily when tested with fork.

Serves 6.

WW Points:  5

1 Tbsp. Butter or margarine

4 teaspoon Lemon juice

1 teaspoon Lemon rind -- grated

1/8 teaspoon Salt

1 Dash Pepper

1/8 teaspoon Rosemary

If frozen thaw the fish overnight in the refrigerator.

Turn on oven and allow to preheat to 350° F. 

Grate the lemon rind and place in a bowl. Cut the lemon and squeeze. Measure 4 tsp and place in a bowl. Measure butter, salt, pepper and Rosemary and add to bowl. Microwave or place in oven until butter is melted. Mix well.

Divide the fish into 6 servings and place in a single layer in a baking dish.

Pour the butter seasoning mixture evenly over the fish.

Bake for 25 minutes or until the fish flakes easily.

Serving Size: About 2.7 oz
Serves about 5

Calories 83.6 Calories from fat 25.8% Fat 2.4g Carbohydrates 0.4g Fiber 0.1g Protein 14.4g Sodium 115mg

WW Points: 2 pt.

1 T. butter, melted

1 T. lemon juice

1 T. chopped fresh dill

1/2 t. salt

3 T. flour

lemon pepper - to taste

Preheat oven to 375° F. Spray a non-stick baking sheet with cooking spray.

Combine butter and lemon juice in a small bowl. Mix dill, salt, flour and pepper on a plate. Dip fish in butter and lemon then roll in the flour mixture.

Bake for 15-20 minutes, turning half way through baking. For a crispier texture place under broiler for the last few minutes of cooking.

Makes 4 servings

WW Points: 3.5 pt.

2 tablespoons mayonnaise or salad dressing

1 tablespoon Dijon-style mustard

1 tablespoon honey

1/4 cup finely chopped pecans

1/4 cup snipped fresh parsley

1/4 cup shredded carrot

1 tablespoon snipped fresh parsley

Thaw fish, if frozen. Stir together mayonnaise, mustard, and honey. Brush one side of each fillet with about 1-1/2 teaspoons of the mustard mixture. Sprinkle fillets with pecans, parsley, and carrot. Roll fish up jelly-roll style. Secure with wooden toothpicks that have been soaked in water. Tear off a 24 x 18-inch piece of heavy foil. Fold in half crosswise. Trim to make a 12-inch square. Cut several slits in foil.

Place fish rolls on foil. Arrange preheated coals around a drip pan in a covered grill. Test for medium heat above pan. Place foil with fish rolls on grill over drip pan. Cover and grill for 14 to 16 minutes or just until fish begins to flake easily when tested with a fork. Brush remaining mustard mixture on rolls; sprinkle with parsley.

Makes 4 servings.

Nutrition facts per serving: 189 calories, 11 g total fat, 1 g saturated fat, 44 mg cholesterol, 201 mg sodium, 7 g carbohydrate, 1 g fiber, 15 g protein, 23% vitamin A, 11% vitamin C, 1% calcium, 4% iron

WW Points: 4.5 pt.