HOMEMADE VEGETA FOR FISH BATTER

 MSG-Free Homemade Vegeta Seasoning Recipe (thespruceeats.com)

Above is the easy version.  This one seems like it be more authentic

.....NINA'S RECIPES.....: HOW TO MAKE YOUR OWN NO SODIUM VEGETA SEASONING (ninasrecipes4u.blogspot.com)

LOW SALT VEGGIE BURGER RECIPE

 SODIUM IS A BIT LESS THAN FIVE PER CENT OF DAILY

Ingredients

• 2 cups mushrooms chopped
• 1 15oz can low sodium black beans drained & rinsed
• 1 cup broccoli minced
• 1/2 cup red onion minced
• 3 eggs beaten
• 2 slices stale white or wheat bread (or, 2/3 cup panko breadcrumbs)
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 teaspoon Worcestershire sauce
• 1/4 cup Parmesan cheese shredded
• 2 tablespoons olive oil

Instructions

• In a food processor, process bread until crumbs are created. Making your own breadcrumbs usually is the best way to keep them low sodium. Panko breadcrumbs are usually the lowest sodium commercial option.
• In a large bowl, add 3/4 of the black beans and mash them using a fork. Add remaining whole beans, breadcrumbs, mushrooms, broccoli, onion, egg, garlic powder, black pepper, Worcestershire sauce and Parmesan cheese. Shape mixture into 8 3-inch patties.
• In a medium non-stick skillet, heat oil over medium heat. Place patties onto heated skillet and cook 3-5 minutes per side until golden brown and crust has formed on each side. Enjoy!

Notes

Nutrition Facts (per 1 patty): 155 calories, 7g fat, 2g saturated fat, 72mg cholesterol, 16g carbohydrate, 5g fiber, 0g added sugar, 8g protein, 114mg sodium, 95mg calcium, 277mg potassium, 139mg phosphorus, 24mg oxalate

cooked with onions

 encebollado

MEDITERRANIAN FISH

 ngredients

• 2 lbs orange roughy, tilapia, or red snapper fillets (any white fish will work here; thin fillets are best)
• Salt and black pepper
• 1/4 cup extra virgin olive oil
• 1/2 teaspoon (or more, to taste) crushed red pepper
• 1/2 cup chopped curly parsley
• 4 garlic cloves, sliced thin (or more to taste)
• 4 large Roma tomatoes, diced (or substitute 2 cups of cherry tomatoes, halved)
• 1 cup Kalamata olives, chopped

Directions

1. Rinse fish, pat dry, and season with salt and black pepper.
2. Heat oil in a nonstick skillet over medium-high heat. Working in batches, sauté fish fillets about 3 minutes per side or until just opaque. Repeat with remaining fillets.
3. Transfer fish to a plate and keep warm.
4. Add chopped parsley and crushed red pepper to the pan and sauté for 1 minute.
5. Add sliced garlic, tomatoes, and olives and sauté about 2 minutes until the tomatoes soften.
6. Adjust seasoning and serve fish with tomato-olive-parsley sauce spooned over the top.