Baked Buttercup Squash

1 buttercup squash
1 Tbls. brown sugar
1 tsp. butter
salt
pepper

Instructions:Cut squash in half, remove seeds. Place in baking dish skin side up in about 1 inch of water. Bake at 350 degrees for 40 min. or until tender. Remove from oven and fill each cavity with brown sugar, butter, and salt and pepper to taste. Continue to bake for 10 min.

VARIATION: Bake as directed, fill each cavity with brown sugar and seasoned sausage. Return to oven, bake 20 min.

Preparation Time: 55 min. Serves: 2

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Pinneapple Baked Salmon

Serves/Makes:4 people

Ingredients
2 lbs (.9 kg). fresh salmon filet
1/2 fresh pinnapple
1 small zuccini
1 red bell pepper
1 yellow bell pepper
1 lemon
4 tbls butter
2 tspn mild italian dressing
Pinch of salt & pepper

Preparation
Cut salmon into four seperate filets.
Slice zuccini into 1/8 inch slices.
De-core peppers and slice longways.
Slice pinneapple into 1/2 inch pieces.
Place a salmon filet onto a 8 inch piece of foil.
Make two 2 inch cuts into the filet and insert butter and sprinkle with salt & peper
1/2 Pour tspn dressing onto salmon.
Place sliced peppers and zucinni on top of salmon.
Line edges of salmon with 6-8 pieces of pinneapple.
Place 2 thin lemon slices on salmon filet.
Seal the filets and cook in a 350 degree (175 C.) oven for 20 minutes

Comments
Scallops and or shrimp can be added to this recipe.

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Baked Flounder

Serves/Makes:4 servings

Ingredients
1/4 cup (60 ml) fine dry bread crumbs
1/4 cup (60 ml) grated Parmesan cheese
1 lb (.5 kg) flounder or sole fillets
1/4 cup (60 ml) mayonnaise

Preparation
In shallow dish, combine crumbs and cheese.
Brush all sides of fillets with mayonnaise.
Coat with crumb mixture.
Arrange in single layer in shallow baking pan.
Bake in 375 degrees (200 C.) for 20-25 minutes.

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Honey-Mustard Baked Chicken Breasts

4-6 boneless, skinless chicken breasts
salt and pepper to taste
1/2 cup (125 ml) honey
1/2 dijon mustard
1 tsp (5 ml). dried basil
1 tsp (5 ml). paprika
1/2 tsp (2 ml). dried parsley

Instructions:Preheat your oven to 350 degrees (175 C.).
Lightly oil or spray a 13 x 9 baking pan/dish.
Season the chicken breasts with salt and pepper and place in pan/dish.
Mix together the remaining ingredients in a bowl.
Pour half of the honey-mustard mixture over the chicken and brush all over to cover the meat.
Cover with foil and bake in the preheated oven for 30 minutes.
After 30 minutes, take out chicken and remove foil; turn over chicken.
Brush with leftover half of honey-mustard sauce, and bake for an additional 15 min., or until juices run clear.
Cool for a few minutes and serve.

Comments
Serve this chicken in honey-mustard-heaven sauce with some veggies and rice pilaf for a meal they won't resist!

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Lo-Cal Baked Fish

1 lb (.5 kg). fish fillets ( I used Cod, you might want to use a different type)
freshly ground black pepper
2 tbsp (30 ml). oil (I use canola)
1/3 cup (80 ml) cornflake crumbs
Instructions:Wash and dry fillets and cut into serving pieces.
Season with pepper and dip in oil,
Coat with cornflake crumbs.
Arrange in a single layer in a lightly oiled shallow baking dish.
Bake at 500 degrees (250 C.) for 10 minutes without turning or basting.


Comments
We have used orange roughy, cod, ling cod, and other firm white fish. I have also used a very small amount of sea salt to season. Also you can use olive oil (recommended in cookbook, as well as a spray (i.e. PAM) if you want even less oil) This is a very basic receipe that can be expounded upon with different spices.

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