Ingredients:⇣⤵️

2 tablespoons olive or vegetable oil

8 ounces uncooked medium shrimp(Iodine Rich Foods) (thawed if frozen), peeled and deveined

1 can (14 1/2 ounces) whole tomatoes, undrained

1/4 cup whole milk

1/4 cup butter or margarine

1 small onion, chopped (1/4 cup)

2 cups uncooked  rice

1 cup dry white wine, water or chicken broth

1/4 teaspoon salt

1/4 teaspoon ground cayenne pepper (red pepper), if desired

4 cups chicken broth

2 tablespoons chopped fresh arugula or spinach

Ingredients: (2 servings) (283 kcal)

2 fillets (7oz. or 200g.) fresh codish or fresh salmon, unsalted
-pinch of salt & pepper
-1/2 tbs. white wine
1/2 onion
3-1/2 oz. or 100 g. shimeji mushrooms

Mixture:
1 egg
4 tbs. milk
2 tbs. mayonnaise
1tsp. stone-ground mustard
1/2 tbs. flour

1/2 tbs. butter

Method:
(1.) Sprinkle salt, pepper and wine over the codfish or salmon. Thinly slice the onion and spread ona heat-proof baking dish. Place the codfish or salmon on it, wrap and heat heat in a microwave oven for about 4 minutes.

(2.) Separate the shimeji into small clusters. Beat mixtures with whisk.

(3.) Place the shimeji on Method(1). Pour Mixture over everything, and dot with butter.

(4.) Bake in a toaster oven for 6 to 7 minutes until browned.

1 can tuna in water (unsalted) (Iodine Rich Foods)
1 cup chopped celery
1/2 cup chopped onions
1 tablespoon chopped parsley
1 egg
1 tablespoon unsalted mayonnaise (optional) ( Iodine Rich Foods)
1 cup Wheat Flakes or cornflakes (crushed finely)


In large bowl combine tuna, celery, onion, parsley, Wheat Flakes and /or Corn Flakes (crushed), egg, and mayonnaise. Shape into loaf and bake 1/2 hour at 350.

COOKING TIME: 1/2 hour
2 servings

NUTRITION FACTS:
Calories 195(31 calories from fat)
Fat 3 g
Saturated Fat 1 g
Cholesterol 138 mg
Sodium 130 mg
Carbohydrate 19 g
Dietary Fiber 2 g
Sugars 4 g
Protein 24 g

1/4 pound fresh fish, fillets (Haddock, Cod or Pollock may be used)
2 tablespoons chopped onions
1-1/2 teaspoons fresh chopped parsley
2 teaspoons fresh lemon juice
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1 tablespoon unsalted margarine, melted
2 wedges fresh lemons
1 cup crushed Whole Grain Crispy brown rice

1. Preheat oven to 350ｰF.
2. Wash and dry fish.
3. Combine Whole Grain Crispy Brown Rice, chopped onion, parsley, garlic, paprika, 1 Tbsp margarine, and lemon juice. Toss to moisten the Whole Grain Crispy Brown Rice.
4. Lightly grease a 13 x 9 inch baking dish. Put 1/2 fish fillets into dish. Spoon stuffing mixture on fish. Top with remaining fillets. Brush fish with melted margarine. Dust with paprika.
5. Bake for 20 minutes or until fish flakes easily with fork. Remove from oven. Dust with paprika. Serve with wedge of lemon on the side.

COOKING TIME: 20 minutes
2 servings

NUTRITION FACTS:
Calories 230(61 calories from fat)
Fat 7 g
Saturated Fat 1 g
Cholesterol 61 mg
Sodium 89 mg
Carbohydrate 15 g
Dietary Fiber 1 g
Sugars 2 g
Protein 27 g

preparation time: 5 minutes
cooking time: 15 minutes

INGREDIENTS:

• 1 lbs shrimps(Iodine Rich Foods)
• 1 small onions, finely chopped
• 1/4 cup of water
• 2 cloves garlic, minced
• 2 tbsp. oil
• 1/4 tsp. cayenne pepper
• 1 tbsp curry
• 1 tbsp tomato paste
• 3/4 cup thick coconut milk
• 1 tsp salt
• 1 tbsp lemon juice
  

1. Place shrimps in a small pan with 1/4 cup water. Bring to a boil. Lower heat to a very low, cover and let cook for 2 minutes.
2. Remove from heat. Shell, devein and cut each shrimps lengthwise.
3. Saute garlic and onions in oil over medium heat. Cook until onion is transparent.
4. Stir in tomato paste, curry and cayenne.
5. Gradually add coconut milk and stir until ingredients are well blended and smooth.
6. Add salt, lemon juice and shrimps. Cook stirring for 2 minutes. Serve hot with rice.