8 FISH & SHELLFISH
Freshwater and saltwater fish are an excellent source of lean protein and are a great addition to a flat-tummy-focused diet. Unlike other proteins, fish is low in saturated fat and cold-water fish like tuna and salmon are a good source of heart-healthy omega-3 fatty acids. The American Heart Association recommends 2 servings of omega-3-rich fish each week. Each serving should be 3.5 ounces. To meet these requirements, we have selected delicious fish recipes like “BBQ” Salmon and Brussels Bake (page 328) and Pan-Seared Tuna (page 335). Include these delicious and healthy fish in your weeknight meal roundup. Since fish cooks quickly, these dishes will be on the table in a snap!
Fish and shellfish also pair nicely with a variety of flat-tummy all-stars like fruits and vegetables for balanced meals. Halibut with Corn Salsa (page 315) offers a flavor boost with a garnish of corn, tomatoes, and olives. Tarragon-Rubbed Salmon with Nectarine Salsa (page 321) is a great combination of flavorful fish, sweet and juicy stone fruit, and fragrant spice. Scallop and Asparagus Stir-Fry (page 339) features delicate shellfish in a light, Asian-inspired sauce. Dive into delicious dishes that will leave you guilt-free and satisfied.
THAI SNAPPER IN FOIL PACKETS
Tender fillets seasoned with lime and ginger are easily cooked in a foil packet, which helps to seal in the juice. Pair the fish with ½ cup steamed edamame beans.
ACTIVE TIME: 20 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
3 tablespoons fresh lime juice
1 tablespoon sugar-free Asian fish sauce
1 tablespoon olive oil
1 teaspoon grated, peeled fresh ginger
½ teaspoon minced garlic
4 (6-ounce) red snapper fillets
1 large carrot, peeled and cut into 2¼-inch-long matchstick-thin strips
1 green onion, thinly sliced
¼ cup packed fresh cilantro leaves
1. Prepare outdoor grill for direct grilling over medium heat.
2. In small bowl, mix lime juice, fish sauce, olive oil, ginger, and garlic.
3. From roll of foil, cut four 16 x 12-inch sheets. Fold each sheet crosswise in half and open up again.
4. Place 1 red snapper fillet, skin side down, on half of each piece of foil. Top with carrot strips, green onion slices, then cilantro leaves. Spoon lime-juice mixture over snapper and vegetables. Fold other half of foil over fish. Fold and crimp foil edges all around to create sealed packets.
5. Place packets on hot grill rack; grill 8 minutes, until fish flakes easily when tested with fork.
6. To serve, with kitchen shears, cut an X in top of each packet so steam can escape, then transfer each fillet to plate.
Each serving: About 220 calories, 36g protein, 5g carbohydrate, 6g total fat (1g saturated), 1g fiber, 445mg sodium
SNAPPER LIVORNESE
Vibrant with olives, capers, and basil, this preparation works beautifully with any lean white fish.
ACTIVE TIME: 10 minutes TOTAL TIME: 35 minutes
MAKES: 4 servings
1 tablespoon olive oil
1 garlic clove, finely chopped
1 (14- to 16-ounce) can crushed tomatoes
⅛ teaspoon salt
⅛ teaspoon ground black pepper
4 (6-ounce) red snapper fillets
¼ cup chopped fresh basil
¼ cup Kalamata or Gaeta olives, pitted and chopped
1 teaspoon capers, drained
1. In nonstick 10-inch skillet, heat oil over medium heat. Add garlic and cook just until very fragrant, about 30 seconds. Stir in tomatoes with their juice, salt, and pepper, breaking up tomatoes with spoon. Heat to boiling; reduce heat and simmer 10 minutes.
2. With tweezers, remove any bones from snapper fillets. Place fillets, skin side down, in skillet. Cover and simmer until fish is just opaque throughout, about 10 minutes. With wide-slotted spatula, transfer fish to warm platter. Stir basil, olives, and capers into tomato sauce and spoon over snapper.
Each serving: About 250 calories, 36g protein, 6g carbohydrate, 8g total fat (1g saturated), 554mg sodium
COD WITH MUSHROOM RAGOUT
The rich earthiness of mushrooms meets mild cod to deliver a delicious low-calorie entrée.
ACTIVE TIME: 10 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
1 large sweet potato, peeled and cut into ½-inch chunks
2 tablespoons extra-virgin olive oil
2 large shallots, thinly sliced
½ teaspoon salt
½ teaspoon ground black pepper
2 (10-ounce) packages sliced mushrooms
2 tablespoons water
4 (6-ounce) skinless cod filets
¼ cup packed fresh flat-leaf parsley leaves, finely chopped
½ cup dry white wine
1. Preheat oven to 450°F.
2. On 18 x 12-inch jelly-roll pan, combine sweet potato, 1 tablespoon oil, half of shallots, and ⅛ teaspoon each salt and pepper. Arrange in single layer on one side of pan. Roast 15 minutes.
3. Meanwhile, in 12-inch skillet, heat remaining 1 tablespoon oil over medium-high. Add remaining shallot and cook 2 to 3 minutes or until tender and golden brown, stirring occasionally. Add mushrooms and water; cook 8 minutes or until liquid evaporates, stirring occasionally.
4. Arrange cod on other side of roasting pan. Sprinkle with ⅛ teaspoon each salt and pepper. Roast alongside sweet potatoes 8 to 10 minutes or until fish is just opaque throughout. (Instant-read thermometer inserted horizontally into fish should register 145°F.)
5. Stir parsley, wine, and remaining ¼ teaspoon each salt and pepper into mushroom mixture. Cook 1 minute or until wine is reduced by half.
6. Divide sweet potatoes and cod among serving plates. Spoon mushroom ragout over cod.
Each serving: 295 calories, 33g protein, 22g carbohydrate, 09g total fat (1g saturated), 4g fiber, 420mg sodium
GINGER-SHALLOT COD ON WATERCRESS
The tangy sauce for this low-fat roasted cod features fresh ginger, soy sauce, vinegar, shallot, and hot sauce. Sweet summer squash and spicy watercress round out the meal.
ACTIVE TIME: 25 minutes TOTAL TIME: 35 minutes
MAKES: 4 servings
1 large shallot, finely chopped
2 teaspoons minced, peeled fresh ginger
1 tablespoon sherry vinegar
4 drops hot-pepper sauce, such as Tabasco
2½ tablespoons low-sodium soy sauce
1 tablespoon butter
4 (4-ounce) skinless cod fillets
⅛ teaspoon salt
⅛ teaspoon finely ground black pepper
1 teaspoon vegetable oil
2 medium yellow summer squash, thinly sliced
12 ounces watercress
¼ cup packed fresh flat-leaf parsley leaves, plus more for garnish
1. Preheat oven to 450°F. Line jelly-roll pan with foil.
2. In 1-quart saucepan, heat shallots, ginger, vinegar, hot sauce, and 2 tablespoons soy sauce to boiling on high heat. Reduce heat to maintain steady simmer; cook 3 to 4 minutes or until liquid is almost evaporated, stirring. Stir in butter; keep sauce warm on low heat.
3. Meanwhile, place cod in prepared pan; sprinkle with salt and pepper. Roast 8 to 10 minutes or until fish just turns opaque throughout. (Instant-read thermometer inserted horizontally into center should register 145°F.)
4. While cod cooks, in 12-inch skillet, heat oil on medium-high heat. Add squash; cook 2 to 3 minutes or until just browned, stirring. Add half of watercress; gently turn to wilt, then add parsley and remaining watercress and 1 tablespoon soy sauce. Cook 1 to 2 minutes or until greens wilt, stirring. Transfer to four plates.
5. Arrange cod on top of greens; spoon sauce over fish. Garnish with parsley.
Each serving: About 160 calories, 22g protein, 7g carbohydrate, 5g total fat (1g saturated), 2g fiber, 591mg sodium
FISH ’N’ CHIPS
Avoid a mess and crush chips for the coating right in the bag. Make a small hole in the top to release excess air and then go to town with a rolling pin.
TOTAL TIME: 20 minutes
MAKES: 4 servings
Nonstick cooking spray
1½ pounds cod fillets, cut into strips
3 large egg whites, beaten
4 ounces salt-and-vinegar potato chips, finely crushed
⅛ teaspoon, plus ¼ teaspoon salt
1 pound frozen peas
2½ tablespoons butter
1 tablespoon lemon juice
½ teaspoon black pepper
Lemon wedges, for serving
Chives, for serving
1. Line large baking sheet with foil; spray generously with nonstick spray. Dip cod fillets into egg whites, then potato chips; arrange on prepared pan. Spray fish with nonstick spray.
2. Bake at 450°F for 12 minutes. Sprinkle with ⅛ teaspoon salt.
3. Microwave frozen peas, butter, lemon juice, remaining salt, and pepper on High for 5 minutes; puree in food processor.
4. Serve fish with peas, lemon wedges, and chives.
Each serving: About 425 calories, 36g protein, 17g carbohydrate, 9g total fat (6g saturated), 5g fiber, 549mg sodium
FLOUNDER PESTO ROLL-UPS
Fresh fish fillets are spread with store-bought pesto and baked with white wine with plum tomatoes for a simple yet satisfying meal. Serve roast broccoli florets tossed with pine nuts and grated Parmesan alongside the fish.
ACTIVE TIME: 15 minutes TOTAL TIME: 35 minutes
MAKES: 4 servings
4 (6-ounce) flounder fillets
8 teaspoons prepared basil pesto
¼ teaspoon salt
¼ cup dry white wine
4 plum tomatoes, chopped
¼ cup loosely packed fresh parsley leaves, chopped, for garnish
1. Preheat oven to 400°F. Place fillets, skin sides down, on work surface. Spread 2 teaspoons pesto on each fillet; sprinkle with salt. Starting at narrow end of each fillet, roll up jelly-roll fashion. Place rolls, seam sides down, in 8-inch-square glass baking dish.
2. Pour wine over fillets and top with tomatoes. Cover dish and bake 20 minutes or until fish flakes easily when tested with fork. (Instant-read thermometer inserted horizontally into center of fillet should register 145°F.) Sprinkle with parsley to serve.
Each serving: About 205 calories, 31g protein, 5g carbohydrate, 6g total fat (1g saturated), 1g fiber, 335mg sodium
COD VERACRUZ
This is fish, Mexican-style. Chile aficionados may want to add a little more cayenne pepper or hot chili powder.
ACTIVE TIME: 15 minutes TOTAL TIME: 50 minutes
MAKES: 4 servings
4 tablespoons vegetable oil
1 yellow pepper, cut into thin strips
1 medium onion, thinly sliced
1 jalapeño chile, seeded and finely chopped
1 garlic clove, thinly sliced
¾ teaspoon chili powder
½ teaspoon salt
1 (14½- to 16-ounce) can tomatoes in puree
½ teaspoon ground coriander
¼ teaspoon ground cumin
⅛ teaspoon cayenne pepper
4 (4-ounce) cod steaks, ¾ inch thick
1. In nonstick 12-inch skillet, heat 2 tablespoons oil over medium heat. Add yellow pepper and onion and cook, stirring, until tender and golden, 15 minutes. Add jalapeño, garlic, ½ teaspoon chili powder, and ¼ teaspoon salt and cook, stirring, 3 minutes.
2. Add tomatoes with their puree and cook, breaking up tomatoes with side of spoon, until mixture has slightly reduced, about 10 minutes.
3. Meanwhile, in cup, combine coriander, cumin, remaining ¼ teaspoon each chili powder and salt, and cayenne. Sprinkle both sides of cod steaks with spice mixture.
4. In 10-inch skillet, heat remaining 2 tablespoons oil over medium-high heat until hot. Add cod and cook until steaks are just opaque throughout and nicely browned, 3 to 4 minutes per side. To serve, arrange fish on platter and top with warm tomato sauce.
Each serving: About 254 calories, 19g protein, 12g carbohydrate, 14g total fat (2g saturated), 3g fiber, 508mg sodium
HALIBUT WITH CORN SALSA
Mild and satisfyingly meaty, halibut gets instant oomph from a garden-ripe garnish of briny green olives, corn, and tomatoes.
ACTIVE TIME: 20 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
4 (6-ounce) skinless halibut or cod fillets
Pinch of cayenne pepper
½ teaspoon salt
1 pound plum tomatoes, chopped
¼ cup pitted green olives, thinly sliced
1 tablespoon champagne vinegar
1 tablespoon fresh lemon juice
2 tablespoons extra-virgin olive oil
1 small shallot, finely chopped
1½ cups fresh corn kernels
2 tablespoons snipped fresh chives, plus additional for garnish
1 tablespoon finely chopped fresh mint leaves, plus additional for garnish
1. Fill 5-quart saucepot with 1 inch water. Fit a steamer insert or basket into saucepot. (Water should not touch bottom of steamer.) Cover and heat to boiling, then reduce heat to low to maintain very gentle simmer.
2. Season both sides of fish with cayenne and ¼ teaspoon salt; place in single layer in steamer. Cover and steam 20 minutes or until opaque throughout.
3. Meanwhile, in large bowl, combine tomatoes, olives, vinegar, lemon juice, 1 tablespoon oil, and remaining ¼ teaspoon salt. Set tomato mixture aside.
4. In 12-inch skillet, heat remaining 1 tablespoon oil on medium-high. Add shallots and cook 1 minute or until browned, stirring. Add corn and cook 2 to 3 minutes or until browned, stirring occasionally. Transfer to bowl with tomato mixture. Add herbs and stir until well mixed.
5. Divide tomato mixture among serving plates. Remove steamer from saucepot. Carefully remove fish from steamer and place on top of tomato mixture on each plate. Garnish with chives and mint; serve immediately.
Each serving: About 340 calories, 40g protein, 16g carbohydrate, 12g total fat (1g saturated), 3g fiber, 474mg sodium
ALMOND-CRUSTED TILAPIA
Appealingly lean and with no fishy taste, mild-mannered tilapia still has plenty of heart-healthy omega-3 fats. (Bonus: It is also one of the least mercury-laden fish and low in sodium.) Green beans and mushrooms deliver fiber and potassium, while crunchy almonds boast antioxidants.
ACTIVE TIME: 15 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
2 lemons
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon coarsely ground pepper
Nonstick cooking spray
4 (6-ounce) tilapia fillets
¼ cup sliced natural almonds (with brown skin still on)
1 small onion, chopped
1 (12-ounce) bag fresh green beans, trimmed
1 (10-ounce) package sliced white mushrooms
2 tablespoons water
1. Preheat oven to 425°F. From 1 lemon, grate 1 teaspoon peel and squeeze 3 tablespoons juice; cut second lemon into wedges. In cup, mix lemon peel and 1 tablespoon juice, 1 tablespoon oil, ¼ teaspoon salt and ⅛ teaspoon pepper.
2. Spray 13 x 9-inch glass baking dish with nonstick spray; place tilapia, dark side down. Drizzle tilapia with lemon mixture; press almonds on top. Bake 15 minutes or until tilapia turns opaque.
3. Meanwhile, in 12-inch skillet, heat remaining 1 tablespoon oil on medium-high 1 minute. Add onions and cook 5 to 6 minutes or until golden, stirring occasionally. Stir in green beans, mushrooms, water, ¼ teaspoon salt, and ⅛ teaspoon pepper. Cook about 6 minutes or until most of liquid evaporates and green beans are tender-crisp. Toss with remaining 2 tablespoons lemon juice. Serve bean mixture and lemon wedges with tilapia.
Each serving: About 315 calories, 33g protein, 15g carbohydrate, 15g total fat (1g saturated), 5g fiber, 380mg sodium
SEARED SALMON WITH SWEET POTATOES
Simple salmon and sweet potatoes become a gourmet meal in minutes when topped with an easy, tangy, lemon-caper sauce and spiked with a hit of spicy cayenne pepper.
ACTIVE TIME: 15 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
1 pound sweet potatoes, peeled and cut into ½-inch cubes
¼ cup water
⅜ teaspoon salt
¼ teaspoon freshly ground black pepper
1 (6-ounce) bag baby spinach
⅛ teaspoon cayenne pepper
2 (5-ounce) skinless center-cut salmon fillets
1 lemon
1 cup dry white wine
2 teaspoons capers, rinsed
¼ cup chopped fresh flat-leaf parsley
1. In large microwave-safe bowl, combine sweet potatoes, water, and ¼ teaspoon each salt and black pepper. Cover with vented plastic wrap; microwave on High 9 minutes or until tender, stirring halfway through. Add spinach; cover again and microwave 2 minutes longer.
2. Meanwhile, sprinkle cayenne and remaining teaspoon salt on salmon. In 12-inch nonstick skillet on medium heat, cook salmon 10 minutes or until knife pierces center easily, turning over halfway through. (Instant-read thermometer inserted horizontally into center of salmon should register 145°F.) Transfer to plate. From lemon, finely grate ½ teaspoon peel onto fish; into cup, squeeze 1 tablespoon juice.
3. To skillet, add wine and capers. Boil on high heat 2 minutes or until liquid is reduced by half, scraping browned bits from pan. Remove from heat; stir in lemon juice and parsley.
4. Divide sweet potato–spinach mixture among plates; top with fish. Spoon wine sauce over fish.
Each serving: About 300 calories, 31g protein, 22g carbohydrate, 9g total fat (1g saturated), 4g fiber, 430mg sodium
MUSTARD-DILL SALMON WITH HERBED POTATOES
A light and creamy sauce adds piquant flavor to succulent salmon.
ACTIVE TIME: 20 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
12 ounces small red potatoes, cut into 1-inch chunks
12 ounces small white potatoes, cut into 1-inch chunks
½ teaspoon salt
3 tablespoons chopped fresh dill
½ teaspoon coarsely ground black pepper
Nonstick cooking spray
4 (6-ounce) salmon fillets
2 tablespoons low-fat mayonnaise
1 tablespoon white wine vinegar
2 teaspoons Dijon mustard
¾ teaspoon sugar
1. In a 3-quart saucepan, heat potatoes, salt, and enough water to cover to boiling over high heat. Reduce heat to low; cover and simmer until potatoes are fork-tender, about 15 minutes. Drain potatoes and toss with 1 tablespoon dill and ¼ teaspoon pepper; keep potatoes warm.
2. Meanwhile, preheat boiler and place rack at closest position to heat source. Grease rack in broiling pan with nonstick spray. Place salmon on rack; sprinkle with ⅛ teaspoon pepper. Broil until just opaque throughout, 8 to 10 minutes. (Instant-read thermometer inserted horizontally into salmon should register 145°F.)
3. While salmon is broiling, prepare sauce: In small bowl, mix mayonnaise, vinegar, mustard, sugar, remaining 2 tablespoons dill, and remaining ⅛ teaspoon pepper.
4. Serve salmon with sauce and potatoes.
Each serving: About 350 calories, 37g protein, 32g carbohydrate, 7g total fat (2g saturated), 3g fiber, 290mg sodium
TIP
To round out this meal, sauté snow peas in a nonstick skillet with 1 teaspoon vegetable oil for a healthy side dish. Finish with our Raspberry Soufflé (page 446) for a company-worthy 425-calorie dinner.
SALMON OVER SWEET AND SOUR CABBAGE
In this spa-style supper, slow-simmered red cabbage, studded with blackberries, delivers a day’s supply of vitamin C—a nutrient linked with lower stroke risk.
ACTIVE TIME: 10 minutes TOTAL TIME: 40 minutes
MAKES: 4 servings
2 teaspoons olive oil
1 medium sweet onion, chopped
1 (2-pound) head red cabbage, sliced
½ teaspoon salt, plus ⅛ teaspoon
¼ teaspoon pepper, plus ⅛ teaspoon
½ cup dry red wine
2 tablespoons balsamic vinegar
½ pint blackberries
4 (6-ounce) skinless center-cut salmon fillets
Fresh parsley leaves
1. In 12-inch skillet, heat oil on medium-high. Add onion; cook 3 minutes or until just tender, stirring. Add cabbage and ¼ teaspoon each salt and freshly ground black pepper. Cook 3 minutes or until just starting to wilt, stirring.
2. Add wine and vinegar. Heat to boiling. Cover; simmer on medium 25 minutes or until tender, stirring occasionally. Remove from heat; stir in blackberries and ¼ teaspoon salt.
3. Meanwhile, preheat broiler. Line jelly-roll pan with foil. Sprinkle ⅛ teaspoon each salt and freshly ground black pepper on top of salmon. Transfer to pan. Broil 7 minutes or until just opaque throughout.
4. Divide cabbage among serving plates; top with salmon and parsley.
Each serving: About 335 calories, 35g protein, 20g carbohydrate, 13g total fat (2g saturated), 6g fiber, 478mg sodium
TARRAGON-RUBBED SALMON WITH NECTARINE SALSA
Fresh nectarine salsa, made with jalapeño chiles, fresh lime juice, and chopped cilantro, livens up any grilled dish, especially succulent salmon fillets. Pair with grilled asparagus to up the fiber.
ACTIVE TIME: 20 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
2 tablespoons chopped red onion
2 large ripe nectarines, chopped
1 small red pepper, chopped
1 jalapeño chile, finely chopped
2 tablespoons fresh lime juice
1 tablespoon chopped fresh cilantro
½ teaspoon salt
1 tablespoon dried tarragon
¼ teaspoon coarsely ground black pepper
4 (6-ounce) skinless salmon fillets
1 teaspoon olive oil, plus more for greasing the grill
1. Grease clean grill grate. Prepare outdoor grill for covered, direct grilling on medium.
2. Meanwhile, in cup, place chopped red onion; cover with cold water and let sit 10 minutes. (This will take some of the sharpness out of the raw onion.) In medium bowl, stir together remaining salsa ingredients: nectarines, red pepper, jalapeño, lime juice, cilantro, and ¼ teaspoon salt; set aside.
3. In small bowl, combine tarragon, ¼ teaspoon salt, and ¼ teaspoon coarsely ground black pepper. Brush salmon with oil and rub with tarragon mixture to coat both sides.
4. Place salmon on hot grill grate. Cover grill and cook salmon 8 to 10 minutes or until it turns opaque throughout, turning once with large spatula. Transfer to platter.
5. Drain onion well. Stir onion into nectarine mixture. Serve nectarine salsa with grilled salmon.
Each serving: About 305 calories, 35g protein, 14g carbohydrate, 12g total fat (2g saturated), 2g fiber, 365mg sodium
SEARED SALMON WITH EDAMAME SALAD
Flat-tummy all-star edamame puts in an appearance in this healthy meal.
ACTIVE TIME: 30 minutes TOTAL TIME: 40 minutes
MAKES: 4 servings
Edamame Salad
1 (16-ounce) bag frozen shelled edamame (green soybeans)
1 tablespoon vegetable oil
⅛ teaspoon ground black pepper
1 (8-ounce) bunch radishes, each cut in half and thinly sliced
1 cup loosely packed fresh cilantro leaves, chopped
Salmon
1 (1½-pound) salmon fillet, with skin
⅛ teaspoon cayenne pepper
1. Prepare outdoor grill for direct grilling over medium-low heat.
2. Prepare salad: Cook edamame as label directs; drain. Rinse edamame with cold running water to stop cooking and drain again.
3. In medium bowl, whisk oil and pepper until blended. Add edamame, radishes, and cilantro and toss until evenly coated. Cover and refrigerate salad up to 1 day if not serving right away. (Makes about 4 cups.)
4. Sprinkle salmon with pepper and place, skin side down, on grill and cook until just opaque throughout, 10 to 12 minutes. Serve with edamame salad.
Each serving (salmon): About 200 calories, 34g protein, 0g carbohydrate, 6g total fat (2g saturated), 0g fiber, 84mg sodium
Each serving (1 cup salad): About 164 calories, 13g protein, 11g carbohydrate, 9g total fat (0g saturated), 6g fiber, 29mg sodium
SALMON PROVENÇAL WITH ZUCCHINI
Salmon is brimming with omega-3 fatty acids, which improve the ratio of good to bad cholesterol and also lower heart-damaging triglycerides.
TOTAL TIME: 30 minutes
MAKES: 4 servings
1 tablespoon olive oil
4 pieces skinless salmon fillet
¼ teaspoon salt
⅛ teaspoon ground black pepper
1 (28-ounce) can whole tomatoes in juice
1 small onion, chopped
¼ cup Kalamata olives
1 tablespoon capers
3 medium zucchini
2 tablespoons water
1 tablespoon fresh lemon juice
1. In 12-inch skillet, heat oil on medium-high until hot. Evenly season salmon on both sides with ¼ teaspoon salt and ⅛ teaspoon ground black pepper. Add salmon to skillet and cook 3 minutes. Reduce heat to medium; turn salmon over and cook 3 to 5 minutes longer or until opaque throughout.
2. Meanwhile, drain tomatoes, reserving ¼ cup juice. Chop tomatoes.
3. Transfer salmon to plate; cover with foil to keep warm. To same skillet, add onions and cook 5 minutes or until tender. Stir in tomatoes with reserved juice; heat to boiling. Cook 2 minutes or until sauce thickens, stirring. Remove skillet from heat; stir in olives and capers.
4. While tomato sauce is cooking, cut each zucchini lengthwise in half, then cut crosswise into ¼-inch-thick slices.
5. In microwave-safe medium bowl, place zucchini and 2 tablespoons water. Cover with vented plastic wrap and cook in microwave on High 5 minutes or until just fork-tender. Drain zucchini; add lemon juice and toss to combine.
6. Place salmon on individual dinner plates; top with tomato-olive-caper mixture and serve with zucchini.
Each serving: About 350 calories, 38g protein, 15g carbohydrate, 16g total fat (2g saturated), 5g fiber, 585mg sodium
COLD POACHED SALMON WITH WATERCRESS SAUCE
One of the best warm-weather entrées around. Fast and easy, and you don’t even have to turn on the oven.
ACTIVE TIME: 15 minutes TOTAL TIME: 25 minutes, plus cooling
MAKES: 4 servings
1 medium lemon
4 (6-ounce) salmon steaks, 1 inch thick
¾ teaspoon salt
½ teaspoon coarsely ground black pepper
1 medium onion, thinly sliced
Watercress Sauce
1. From lemon, squeeze juice; reserve for Watercress Sauce. Set lemon rinds aside. Rub salmon steaks evenly with salt and pepper.
2. In 12-inch skillet, heat ½ inch water to boiling over high heat. Add salmon, onion, and lemon rinds; heat to boiling. Reduce heat; cover and simmer until fish is just opaque throughout, 5 to 8 minutes. With slotted spatula, transfer fish to platter. Let cool 30 minutes, or cover and refrigerate to serve later.
3. Meanwhile, prepare Watercress Sauce (recipe below).
4. Remove skin and bones from salmon, if you like. Serve with sauce.
Each serving (without sauce): About 274 calories, 30g protein, 0g carbohydrate, 16g total fat (3g saturated), 0g fiber, 231mg sodium
WATERCRESS SAUCE
In blender or in food processor with knife blade attached, puree ½ bunch watercress, tough stems trimmed (1 cup), ½ cup Greek yogurt, 1 tablespoon fresh lemon juice, 1 teaspoon chopped fresh tarragon or ⅛ teaspoon dried tarragon, 1½ teaspoons sugar, and 1 teaspoon salt until smooth. Cover and refrigerate. Makes about ½ cup sauce.
Each serving: (1 tablespoon): About 20 calories, 2g protein, 2g carbohydrate, 1g total fat (0g saturated), 0g fiber, 253mg sodium
BROILED SALMON STEAKS
Broiling is a quick—and easy—way to get healthful, flavorful salmon steaks onto the dinner table in less than 15 minutes.
ACTIVE TIME: 3 minutes TOTAL TIME: 13 minutes
MAKES: 4 servings
4 (6-ounce) salmon steaks, 1 inch thick
1 teaspoon vegetable oil
Pinch of salt
Pinch of ground black pepper
1. Preheat broiler. Rub both sides of salmon steaks with oil and sprinkle with salt and pepper.
2. Place salmon on rack in broiling pan. Place pan in broiler, 4 inches from heat source. Broil salmon 5 minutes, then turn and broil until fish is just opaque throughout, about 5 minutes longer.
Each serving: About 284 calories, 30g protein, 0g carbohydrate, 17g total fat (3g saturated), 0g fiber, 123mg sodium
“BBQ” SALMON AND BRUSSELS BAKE
Combine two super-healthy, flat-tummy-friendly foods in one tasty bake.
ACTIVE TIME: 15 minutes TOTAL TIME: 30 minutes
MAKES: 6 servings
2 tablespoons brown sugar
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
3 tablespoons olive oil
1¼ pound Brussels sprouts, trimmed and halved
1¼ teaspoon salt
¼ teaspoon pepper
1 side of salmon (about 3½ pounds)
Snipped chives, for garnish
1. Preheat oven to 450°F. Line large rimmed baking sheet with foil. In small bowl, stir together brown sugar, garlic powder, onion powder, smoked paprika, and 2 tablespoons oil.
2. On another large rimmed baking sheet, toss Brussels sprouts with remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper. Roast sprouts 5 minutes.
3. Meanwhile, cut salmon into 10 fillets; arrange skin side down on foil-lined baking sheet. Brush rub all over salmon; sprinkle with 1 teaspoon salt. Roast salmon with Brussels sprouts 15 minutes or until sprouts are tender and salmon is just cooked through, stirring sprouts once halfway through. Reserve 4 smaller salmon fillets. Serve remaining salmon with Brussels sprouts. Garnish with chives.
Each serving: 280 calories, 35g protein, 11g carbohydrate, 11g total fat (2g saturated), 3g fiber, 380mg sodium
SALMON WITH GREEK YOGURT AND SAUTÉED KALE
Eat like a Viking with this Nordic-inspired hearty salmon dish. In addition to promoting a flat tummy and weight loss, research has shown salmon also helps lower blood pressure.
ACTIVE TIME: 15 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
1 tablespoon canola oil
12 ounces wild mushrooms, sliced
¾ teaspoon salt, plus ⅛ teaspoon
1 bunch kale, trimmed and chopped
4 (5-ounce) skinless salmon fillets
¼ teaspoon pepper
½ cup Greek yogurt
1 tablespoon prepared horseradish, drained
1 green onion, finely chopped, plus more for garnish
2 teaspoons spicy brown mustard
1. Arrange oven rack 6 inches from broiler heat source. Preheat broiler.
2. In 6-quart saucepot heat oil on medium-high. Add mushrooms and ½ teaspoon salt. Cook 5 minutes or until beginning to soften. Add kale and cook 5 to 7 minutes or until stems are tender, stirring occasionally.
3. Meanwhile, arrange salmon on foil-lined baking sheet; sprinkle with ¼ teaspoon salt and pepper. Broil 6 to 8 minutes or until cooked.
4. Stir together yogurt, horseradish, green onion, mustard, and ⅛ teaspoon salt. Serve salmon over greens, topped with yogurt sauce. Garnish with additional green onions if desired.
Each serving: About 290 calories, 36g protein, 13g carbohydrate, 11g total fat (2g saturated), 4g fiber, 522mg sodium
ALMOND-CRUSTED CREOLE SALMON
If you like, swap finely chopped pistachios or pecans for almonds.
ACTIVE TIME: 15 minutes TOTAL TIME: 30 minutes
MAKES: 4 servings
1 pound green beans, trimmed
1 tablespoon olive oil
¼ teaspoon salt
¼ teaspoon pepper
⅓ cup Greek yogurt
2 teaspoons Creole seasoning
1 teaspoon grated lemon peel
4 (6-ounce) skinless salmon fillets
¼ cup almonds, coarsely chopped
Nonstick cooking spray
1. Preheat oven to 450°F.
2. Line large rimmed baking sheet with foil.
3. In large bowl, toss green beans, olive oil, salt, and pepper. Arrange baking sheet and bake 10 minutes.
4. In bowl, stir together yogurt, Creole seasoning, and grated lemon peel. Spread onto 4 salmon fillets; top with almonds.
5. Push beans to one side of baking sheet; place salmon on other side. Spray salmon with cooking spray. Bake 12 minutes or until salmon is cooked through and beans are tender.
Each serving: About 340 calories, 40g protein, 10g carbohydrate, 16g total fat (3g saturated), 4g fiber, 220mg sodium
SPICY GRILLED SALMON
With a little tin foil, this fancy meal can be made right on the grill.
ACTIVE TIME: 10 minutes TOTAL TIME: 25 minutes
MAKES: 4 servings
4 (6-ounce) salmon fillets
4 tablespoons low-sodium hoisin sauce
½ teaspoon crushed red pepper
1½ pounds cauliflower florets
1 tablespoon oil
¼ teaspoon salt
¼ cup chopped peanuts
Chopped fresh cilantro
1. Prepare outdoor grill for direct grilling over medium-low heat.
2. Place salmon in centers of 4 foil sheets. Brush each with 1 tablespoon hoisin sauce; sprinkle each with ⅛ teaspoon crushed red pepper.
3. Toss cauliflower with oil and salt. Arrange around each fillet. Seal packets; grill 15 minutes or until cauliflower is tender. Garnish with peanuts and cilantro.
Each serving: About 400 calories, 43g protein, 15g carbohydrate, 19g total fat (3g saturated), 4g fiber, 433mg sodium
PAN-SEARED TUNA
This is a great way to cook tuna steaks: Raise the temperature of the oil in the pan to very hot and sear the fish very quickly. The oil in the marinade moistens the fish but adds hardly any fat at all.
ACTIVE TIME: 10 minutes TOTAL TIME: 16 minutes, plus marinating
MAKES: 4 servings
4 large lemons
6 tablespoons olive oil
6 tablespoons chopped fresh parsley
½ teaspoon salt
¼ teaspoon ground black pepper
4 (5-ounce) tuna steaks, ¾ inch thick
1. From lemons, grate 1 teaspoon peel and squeeze ⅔ cup juice. In 9-inch square baking dish, with wire whisk, whisk lemon peel and juice, 3 tablespoons oil, 5 tablespoons parsley, salt, and pepper until mixed. Add tuna, turning to coat. Cover and refrigerate 45 minutes to marinate, turning occasionally.
2. In 10-inch cast-iron skillet or other heavy skillet, heat remaining 3 tablespoons oil over medium-high heat until hot. Add tuna and cook until pale pink in center (medium), about 3 minutes per side, or until desired doneness. Transfer to plates and sprinkle with remaining 1 tablespoon parsley.
Each serving: About 246 calories, 30g protein, 1g carbohydrate, 13g total fat (2g saturated), 0g fiber, 341mg sodium
STOP THE CART FOR FATTY FISH
Omega-3 fats are good for your heart, but they can also be a boon to your waistline. In a multicenter study involving 232 overweight volunteers on a reduced-calorie diet, researchers found that when the dieters ate a meal rich in fatty fish, they felt fuller longer than those who had eaten a leaner fish, such as cod.
The reason? High levels of omega-3s may prompt the body to produce more leptin—the hormone that signals fullness. And this may lead you to eat less food throughout the day, scientists hypothesize. One easy way to get these good-for-you fats: Use canned salmon, which is less expensive than fresh.
THAI SHRIMP
Spoon this chunky shrimp-and-vegetable mixture over brown rice.
ACTIVE TIME: 30 minutes TOTAL TIME: 45 minutes
MAKES: 4 servings
2 medium limes
3 teaspoons vegetable oil
1 small onion, finely chopped
1 small red pepper, thinly sliced
2 teaspoons peeled, grated fresh ginger
⅛ to ¼ teaspoon cayenne pepper
4 ounces medium mushrooms, cut into quarters
½ teaspoon salt
1 (13¾- to 15-ounces) can light coconut milk
1 pound large shrimp, shelled and deveined
2 ounces snow peas, strings removed and cut into 2 x ¼-inch matchsticks
⅓ cup loosely packed fresh cilantro leaves
1. From limes, with vegetable peeler, peel six 1 x ¾-inch strips of peel; squeeze 2 tablespoons juice. Set aside.
2. In nonstick 12-inch skillet, heat 2 teaspoons oil over medium heat. Add onion and cook until tender, about 5 minutes. Add sliced red pepper and cook 1 minute. Stir in ginger and cayenne; cook 1 minute. Transfer onion mixture to small bowl.
3. In same skillet, heat remaining 1 teaspoon oil over medium heat. Add mushrooms and salt and cook until tender and lightly browned, about 5 minutes. Stir in coconut milk, lime peel and juice, and onion mixture and heat to boiling. Add shrimp and cook until shrimp are opaque throughout, about 2 minutes. Stir in snow peas and cilantro.
Each serving: About 222 calories, 20g protein, 11g carbohydrate, 11g total fat (4g saturated), 1g fiber, 456mg sodium
SHRIMP WITH BABY PEAS
Frozen peas come to the rescue in this quick and healthful dinner.
TOTAL TIME: 10 minutes
MAKES: 1 serving
1 teaspoon olive oil
3 ounces shrimp
2 tablespoons white wine or low-sodium chicken broth
1 cup frozen baby peas, thawed
1 cup cooked whole wheat linguine
1 tablespoon Parmesan cheese
1 tablespoon chopped fresh parsley
Pepper
Heat olive oil in pan, and sauté shrimp until almost cooked through (about 3 minutes). Add wine or broth and peas. Cook until peas are heated through. Pour shrimp and pea mixture over linguine; toss with cheese and top with parsley. Season with pepper to taste.
Each serving: About 470 calories, 30g protein, 68g carbohydrate, 9g total fat (2g saturated), 12g fiber, 585mg sodium
SESAME SHRIMP AND ASPARAGUS STIR-FRY
This Asian-inspired stir-fry is just as tasty as any you’d find dining out, and by making this dish at home you cut the fat by 23 grams and save nearly 700 calories!
ACTIVE TIME: 20 minutes TOTAL TIME: 25 minutes
MAKES: 4 servings
1 cup brown rice
1½ tablespoons low-sodium soy sauce
1 tablespoon seasoned rice vinegar
1 tablespoon grated, peeled fresh ginger
1 tablespoon sesame seeds
2 tablespoons vegetable oil
1 pound asparagus, trimmed and cut diagonally into 2-inch pieces
1 pint cherry tomatoes
1 pound large shrimp, cleaned, deveined, and cooked
1 teaspoon Asian sesame oil
1. Cook rice as label directs.
2. Meanwhile, in cup, stir together soy sauce, rice vinegar, and ginger; set aside.
3. In 12-inch skillet over medium-high heat, toast sesame seeds about 4 minutes or until golden. Transfer to small bowl.
4. In same skillet, heat vegetable oil over medium-high heat until hot. Add asparagus and cook 5 minutes or until tender-crisp, stirring frequently. Add tomatoes and cook 2 minutes, stirring frequently. Stir soy-sauce mixture and shrimp into asparagus mixture; cook 1 minute to heat through. Remove skillet from heat; stir in sesame oil.
5. To serve, spoon rice onto 4 dinner plates; top with shrimp mixture and sprinkle with toasted sesame seeds.
Each serving: About 400 calories, 28g protein, 45g carbohydrate, 12g total fat (1g saturated), 5g fiber, 586mg sodium
SCALLOP AND ASPARAGUS STIR-FRY
Tossing this dish with chopped basil just before serving adds a pleasing touch of fresh flavor. With brown rice, you have a complete meal.
ACTIVE TIME: 20 minutes TOTAL TIME: 35 minutes
MAKES: 4 servings
1 pound sea scallops
2 tablespoons low-sodium soy sauce
1 tablespoon minced, peeled fresh ginger
2 tablespoons vegetable oil
2 garlic cloves, thinly sliced
1½ pounds asparagus, trimmed and cut into 2-inch pieces
¼ teaspoon cayenne pepper
½ cup loosely packed fresh basil leaves, chopped, plus additional leaves
1. Pull off and discard tough crescent-shaped muscle from each scallop. In bowl, toss scallops with 1 tablespoon soy sauce and ginger.
2. In 12-inch skillet, heat 1 tablespoon oil over medium-high heat. Add garlic and cook, stirring often, until golden. With slotted spoon, transfer garlic to medium bowl.
3. Add asparagus and cayenne to skillet and cook, stirring frequently (stir-frying), until asparagus is tender-crisp, about 7 minutes. Transfer asparagus to bowl with garlic.
4. Add remaining 1 tablespoon oil to skillet; add scallop mixture and stir-fry until scallops are just opaque throughout, 3 to 5 minutes.
5. Return asparagus and garlic to skillet, along with remaining 1 tablespoon soy sauce; heat through. Add chopped basil, tossing to combine. Spoon mixture onto warm platter and top with basil leaves.
Each serving: About 204 calories, 24g protein, 10g carbohydrate, 8g total fat (1g saturated), 2g fiber, 487mg sodium
PAN-FRIED SCALLOPS
Try these during the fall and winter months, when small bay scallops are in season. Otherwise, substitute sea scallops and increase the cooking time accordingly.
TOTAL TIME: 5 minutes
MAKES: 4 servings
1 pound bay scallops
2 tablespoons olive oil
½ teaspoon salt
2 tablespoons chopped fresh parsley
4 lemon wedges
Pat scallops dry with paper towels. In 12-inch skillet, heat oil over medium-high heat until hot. Add scallops to skillet and sprinkle with salt. Cook, stirring, until just opaque throughout, about 4 minutes. Add parsley and toss. Serve with lemon wedges.
Each serving: About 160 calories, 19g protein, 3g carbohydrate, 8g total fat (1g saturated), 0g fiber, 473mg sodium
SCALLOPS PROVENÇAL
A hint of orange peel gives this tomato sauce a flavor reminiscent of southern France. If you wish, make the sauce in advance and reheat at serving time. You can substitute bay scallops for the sea scallops.
ACTIVE TIME: 20 minutes TOTAL TIME: 40 minutes
MAKES: 4 servings
1(8-ounce) large leek
2 tablespoons olive oil
2 garlic cloves, finely chopped
1 (14- to 16-ounce) can tomatoes, chopped
½ teaspoon freshly grated orange peel
Pinch of cayenne pepper
1 pound sea scallops
¼ cup all-purpose flour
¼ teaspoon salt
1. Cut off roots and trim dark green tops from leek; cut lengthwise in half, then crosswise into thin slices. Rinse in large bowl of cold water, swishing to remove sand; transfer to colander to drain, leaving sand in bottom of bowl.
2. In nonstick 10-inch skillet, heat 1 tablespoon oil over medium heat. Add leek and garlic and cook, stirring frequently, until leek is tender, about 7 minutes. Add tomatoes with their juice, orange peel, and cayenne; heat to boiling. Reduce heat and simmer until sauce has thickened slightly, about 5 minutes.
3. Meanwhile, pull off and discard tough crescent-shaped muscle from each scallop. Pat scallops dry with paper towels. Cut each scallop horizontally in half, if large.
4. In 12-inch skillet, heat remaining 1 tablespoon oil over medium-high heat until hot. Place flour on waxed paper and coat scallops with flour, shaking off excess. Sprinkle salt on scallops. Add scallops to skillet and cook, stirring, until just opaque throughout and lightly golden, about 4 minutes. Stir in sauce and heat through.
Each serving: About 227 calories, 21g protein, 17g carbohydrate, 8g total fat (1g saturated), 2g fiber, 502mg sodium
MUSSELS WITH TOMATOES AND WHITE WINE
This saucy dish should be served with a slice of good crusty whole-grain bread for dipping. (See photograph on page 304.)
ACTIVE TIME: 20 minutes TOTAL TIME: 45 minutes
MAKES: 4 servings
1 tablespoon olive or vegetable oil
1 small onion, chopped
2 garlic cloves, finely chopped
¼ teaspoon cayenne pepper
1 (14- to 16-ounce) can tomatoes
¾ cup dry white wine
4 pounds large mussels, scrubbed and debearded
2 tablespoons chopped fresh parsley
1. In nonreactive 5-quart Dutch oven, heat oil over medium heat. Add onion and cook until tender and golden, 6 to 8 minutes. Add garlic and cayenne and cook 30 seconds longer. Stir in tomatoes with their juice and wine, breaking up tomatoes with side of spoon. Heat to boiling; boil 3 minutes.
2. Add mussels; heat to boiling. Reduce heat; cover and simmer until mussels open, about 5 minutes, transferring mussels to large bowl as they open. Discard any mussels that have not opened. Pour mussel broth over mussels and sprinkle with parsley.
Each serving: About 208 calories, 18g protein, 12g carbohydrate, 6g total fat (2g saturated), 3g fiber, 554mg sodium
MOULES A LA MARINIERE
Prepare as above, substituting butter for olive oil, if you like, and ⅓ cup chopped shallots for onion. Omit crushed red pepper and tomatoes; use 1½ cups dry white wine. Proceed as directed.
BUYING AND STORING FISH AND SHELLFISH
• The surface of a whole fish should glisten but not look slimy. The gills should be bright red with no tinge of brown. The eyes should not be sunken.
• Fish fillets and steaks should appear moist and have no gaps in the flesh. The piece of fish should feel firm. The meat of dark fish, such as tuna, should not contain any rainbow streaks.
• Mollusks (including clams, mussels, and oysters) must be purchased alive because their viscera deteriorate quickly once dead. Tightly closed shells indicate the mollusks are alive, but if you tap a gaping shell and it closes, it’s also fine. Mollusks sold out of their shells, like scallops and squid, should be as sweet smelling as an ocean breeze.
• Crustaceans, including crabs and lobsters, should be purchased alive from a store. Fresh shrimp should also be subjected to the sniff test; black spots on the shell mean the shrimp are over the hill.
• Keep fish and shellfish as cold as possible. Have the seafood you purchase packed in ice, or place it in the same bag as your frozen food.
• Store fish on ice or in the coldest part of the refrigerator, where the temperature is between 35°F and 40°F.
• It is especially important to keep oily fish, such as mackerel and bluefish, as cold as possible. Their high fat content means they can go rancid quickly.
• If you must freeze seafood, be sure it is very fresh, and wrap it tightly in plastic wrap and heavy-duty foil. Freeze for up to three months.
• Shellfish should also be placed in the coldest part of the refrigerator. Store live clams, mussels, and oysters in a large bowl covered with a wet towel; use within one day.
Lemony Crab Linguine (page 377)