8 oz Pickled Herring; Drained
1/2 Green Pepper; Seed And Dice
1 Apple Tart, Core And Dice
1 Orange Sectioned And Diced
2 ts Onion Grated
2 tb Vegetable Oil
1 tb Vinegar
4 Lettuce Leaves; Cupped
INSTRUCTIONS Combine ingredients and marinate in refrigerator for at least 1 hour.
Serve on inner of tightly cupped lettuce leaves.
(4 servings)

1. Draub and flake the tuna. Set aside.
2. Cook noodles according to package directions. Drain and rinse in hot water.
3. Combine noodles with the tuna, celery, and green onions.
4. Blend in the yogurt, mustard, mayonnaise, thyme, salt.
5. Spoon half the mixture into a buttered 2-quart casserole.
Top with half the zucchini. Repeat layers.
6. Top with the cheese.
7. Bake at 350 degrees for 30 minutes or until hot and bubbly.
8. Sprinkle with the chopped tomato.
Serves 4-6

INGRIDIENTS

2 lb Neptune's Chopped Conch Fillet
1 cucumber, finely chopped
Juice of 12 limes
1 red onion, finely chopped
1 red pepper, finely chopped
1 cup cilantro (or coriander, or Chinese parsley) .2 cups olive oil
2 tsp. leaf oregano
2 tsp. sugar
1 tsp. salt
1 tsp. ground black pepper

Cover Neptune's Chopped Conch Fillet with lime juice. Marinate for 24 hours. Drain. Add onions, cucumbers, cilantro and bell peppers. Mix well. Combine remaining ingredients. Refrigerate for 24 hours. Serves 8.

Alternative- Replace chopped cucumber for 1 tomato, chopped or 1 cup celery, chopped. Hot: Replace 2 cups olive oil for 3 cups coconut milk, '1/2 fresh jalapeño pepper, finely chopped and 1 oz. shaved coconut and a dash of tabasco. Serve conch salad into a halved avocado.

INGRIDIENTS

1 4-6 oz. Neptune's Conch Fillet 100% Clean
1 cup herbed flour
4 eggs
1 cup milk
2 tbl. Key lime juice
Vegetable oil

Tenderize Neptune's Conch Fillet with a hammer until the conch doubles in size. Dredge steak in herbed flour. Combine eggs and milk and dip in the conch. Dredge back in flour. Fry in oil at low heat until brown on both sides. Serves 2. Increase accordin to needs .

TUNA CHEESE PIE

8 oz. drained, water-packed tuna, flaked 1 teaspoon baking powder
1 ounce grated Parmesan cheese, divided in half 1 tablespoon minced onion flakes
1 1/3 cups lowfat cottage cheese 1 packet instant chicken-flavored
3 eggs broth mix
2 tablespoons all-purpose flour 1 teaspoon Worcestershire sauce
1. Preheat oven to 350 degrees.
2. Arrange tuna evenly in a 9-inch pie pan that has been sprayed with a nonstick cooking spray.
3. In a blender container, combine half of the Parmesan cheese with remaining ingredients. Blend
until smooth. Pour mixture over tuna. 4. Top with remaining Parmesan cheese. Bake, uncovered, 30 minutes, until set and lightly browned.
Let stand for 5 minutes before serving.
Serves 6 or planty of leftovers
Nutritional Information (per serving): 162 Calories, 23 g Protein, 5 g Fat, 5 g Carbohydrate, 727 mg Sodium, 159 mg Cholesterol; 2-2/3 Protein Servings, 23 Additional Calories



TUNA PATTIES

Preparation: 10 minutes
Cooking: 7 minutes

1 can (6 1/2 oz.) water-packed light tuna, 2 tablespoons low-sodium drained and flaked ketchup
1/2 cup soft fresh whole wheat bread crumbs 1 tablespoon lemon juice
(1 slice) 1/4 teaspoon black pepper
1 small yellow onion, chopped Nonstick cooking spray
1/3 cup finely chopped celery 1 teaspoon unsalted margarine
1/4 cup plain low-fat yogurt (may need a little more, if dry)
1. In a medium-size bowl, mix the tuna, bread crumbs, onion, celery, yogurt, ketchup, lemon juice, and pepper. Shape into 4 thin patties about 3 inches in diameter.
2. Coat a heavy 10-inch nonstick skillet with the cooking spray, add the margarine, and melt over moderate heat. Add the patties, and brown for 3 to 5 minutes on each side or until golden, turning once.

Serves 2
Nutritional Information (per serving): 180 Calories, 4 g Total Fat, 1 g Saturated Fat,
49 mg Cholesterol, 23 g Protein, 14 g Carbohydrates, 422 mg Sodium, 0 Added Sugar, 1 g Fiber



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