Give tilapia a try even if you’re not big on fish: It’s flaky and mild, and it takes on the flavor of whatever sauce you choose.
Gluten-Free
SERVES 4
ACTIVE: 40 min
TOTAL: 40 min
1 cup basmati rice, rinsed Kosher salt
½ cup frozen peas
¾ cup plain yogurt
1 small clove garlic, chopped
1 1-inch piece ginger, peeled and chopped
1 tablespoon fresh lime juice, plus wedges for serving
¼ teaspoon ground cumin
¼ teaspoon cayenne pepper
4 6-ounce tilapia fillets
2 tablespoons unsalted butter, melted
1 tablespoon chopped fresh cilantro or mint
1. Bring the rice, 1⅓ cups water and ¼ teaspoon salt to a simmer in a saucepan over medium-high heat. Reduce the heat to low, cover and cook 15 minutes. Remove from the heat and add the peas; cover and set aside.
2. Combine ½ cup yogurt, the garlic, ginger, lime juice, cumin, cayenne and ¾ teaspoon salt in a food processor and process until smooth. Transfer all but 3 tablespoons of the mixture to a large bowl. Pierce the fish a few times with a fork and season with salt; add to the bowl and toss. Marinate 15 minutes.
3. Preheat the broiler. Place the fish on a broiler pan; top with the marinade and butter. Broil until opaque, 6 to 8 minutes. Mix the remaining ¼ cup yogurt, the cilantro, and salt to taste with the reserved yogurt mixture. Serve the fish and rice with the yogurt sauce and lime wedges.
Per serving: Calories 423; Fat 10 g (Saturated 5 g); Cholesterol 106 mg; Sodium 614 mg; Carbohydrate 44 g; Fiber 2 g; Protein 39 g
When you’re boiling potatoes, start them in cold salted water, then bring the water to a simmer. If you add potatoes to boiling water, the outsides will overcook before the insides are tender.
Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 25 min
1 pound small red-skinned potatoes, quartered
Kosher salt
¾ pound sugar snap peas, strings removed
1 cup cherry tomatoes or chopped plum tomatoes
2 tablespoons extra-virgin olive oil
2 tablespoons light mayonnaise
1 tablespoon red wine vinegar
1 head Bibb lettuce, leaves separated
2 5-ounce cans tuna packed in water, drained
1 yellow bell pepper, thinly sliced
1 tablespoon chopped pitted kalamata or niçoise olives
½ cup chopped fresh basil
Freshly ground pepper
1. Put the potatoes in a medium pot and cover with water by about 2 inches. Add a pinch of salt, cover and bring to a simmer over high heat. Reduce the heat to medium high and simmer until just tender, about 5 minutes. Add the snap peas and continue simmering, covered, until the peas are crisp-tender, about 3 more minutes. Drain the potatoes and peas and rinse under cold water; transfer to a large bowl.
2. Make the dressing: Puree the tomatoes, olive oil, mayonnaise, vinegar and 1 tablespoon water in a blender.
3. Divide the lettuce among 4 bowls and drizzle with some of the dressing. Add the tuna, bell pepper, olives and basil to the potatoes and peas; add the remaining dressing and toss gently to coat. Season with salt and pepper, then pile on top of the lettuce.
Per serving: Calories 329; Fat 13 g (Saturated 2 g); Cholesterol 32 mg; Sodium 394 mg; Carbohydrate 30 g; Fiber 6 g; Protein 22 g
Ask for center-cut salmon fillets at the fish counter: They’re taken from the middle of the fish, which is the thickest, meatiest part.
SERVES 4
ACTIVE: 20 min
TOTAL: 30 min
1 tablespoon honey
2½ teaspoons low-sodium soy sauce
½ teaspoon cornstarch
4 6-ounce skinless center-cut salmon fillets (preferably wild)
1 teaspoon toasted sesame oil
Kosher salt
2 tablespoons rice vinegar (not seasoned)
1 tablespoon mayonnaise
1 English cucumber, quartered lengthwise and sliced
3 scallions, thinly sliced
1 avocado, halved, pitted and chopped
Jarred pickled ginger, for serving (optional)
1. Preheat the oven to 400˚. Mix the honey, 2 teaspoons soy sauce and the cornstarch in a small microwave-safe bowl. Microwave until just simmering, 30 to 40 seconds.
2. Rub the fish fillets all over with ½ teaspoon sesame oil and season lightly with salt. Place the fish in a baking dish and bake 5 minutes. Remove from the oven and brush with the honey–soy sauce mixture. Return the fish to the oven and continue baking until just cooked through, 7 to 9 more minutes.
3. Meanwhile, whisk the rice vinegar, mayonnaise and the remaining ½ teaspoon each soy sauce and sesame oil in a large bowl. Add the cucumber, scallions and ¼ teaspoon salt and toss. Gently fold in the avocado. Serve the salmon with the cucumber salad and pickled ginger.
Per serving: Calories 385; Fat 18 g (Saturated 3 g); Cholesterol 98 mg; Sodium 498 mg; Carbohydrate 16 g; Fiber 5 g; Protein 39 g
Toasted breadcrumbs taste great on fish. Make your own flavored ones by grinding leftover bread in a food processor with herbs, garlic and olive oil, then toast in the oven.
SERVES 4
ACTIVE: 20 min
TOTAL: 40 min
4 6-ounce skinless striped bass or other firm white fish fillets (about 1 inch thick)
Kosher salt and freshly ground pepper
1 lemon
1 bunch parsley, leaves only (about 1 cup)
5 cloves garlic, smashed
¼ cup extra-virgin olive oil
½ baguette, cubed or torn
1 10-ounce package frozen artichoke hearts, thawed
½ cup pitted kalamata olives
3 small tomatoes, quartered
1. Position a rack in the upper third of the oven and preheat to 475˚. Season the fish with salt and pepper and refrigerate until ready to use.
2. Remove the zest from the lemon using a vegetable peeler (reserve the lemon). Combine the lemon zest, parsley, garlic, 2 tablespoons olive oil and 1 teaspoon salt in a food processor. With the motor running, gradually add the bread and pulse several times to make coarse crumbs. Spread the breadcrumbs evenly in a 9-by-13-inch baking dish. Arrange the artichokes, olives and tomatoes around the edge and bake until the exposed breadcrumbs in the middle are toasted, about 15 minutes.
3. Remove the baking dish from the oven. Scoop out the toasted breadcrumbs and set aside. Add the fish to the baking dish and top with the toasted breadcrumbs. Bake until the fish is cooked through, about 15 minutes. Drizzle with the remaining 2 tablespoons olive oil. Cut the reserved lemon into wedges and squeeze on top.
Per serving: Calories 472; Fat 22 g (Saturated 3 g); Cholesterol 136 mg; Sodium 1,051 mg; Carbohydrate 31 g; Fiber 6 g; Protein 37 g
Look for wild species of salmon at the fish counter, like sockeye, Chinook, chum, coho and pink. Much of it is from Alaska, where sustainable fishing practices are mandated in the state constitution.
Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 25 min
5 tablespoons extra-virgin olive oil, plus more for brushing
1 tablespoon plus 1 teaspoon red wine vinegar
1 tablespoon honey
¼ teaspoon red pepper flakes
Kosher salt
4 6-ounce salmon fillets (preferably wild), about 1¼ inches thick
1 clove garlic
½ cup coarsely chopped pitted kalamata olives
2 medium beefsteak tomatoes, cut into 1-inch chunks
1 cup sliced celery (inner stalks with leaves)
¼ cup roughly chopped fresh mint
1. Preheat the broiler. Line a broiler pan with foil and lightly brush with olive oil. Whisk 2 tablespoons olive oil, 1 teaspoon vinegar, the honey, red pepper flakes and 1 teaspoon salt in a small bowl. Put the salmon, skin-side down, on the prepared pan and brush the tops and sides with the honey glaze. Broil until golden brown and just cooked through, 4 to 6 minutes.
2. Meanwhile, chop the garlic; sprinkle with a generous pinch of salt, then mash into a paste with the flat side of the knife. Heat the remaining 3 tablespoons olive oil and 1 tablespoon vinegar, the olives and garlic paste in a small saucepan over medium-high heat until bubbling, about 3 minutes. Transfer the mixture to a bowl and add the tomatoes, celery and mint. Season with salt and toss to combine. Serve with the salmon.
Per serving: Calories 433; Fat 26 g (Saturated 4 g); Cholesterol 97 mg; Sodium 982 mg; Carbohydrate 10 g; Fiber 1 g; Protein 38 g
To find pin bones in fish, lay a fillet over an upside-down small bowl, then run your fingers over the surface to feel for bones. Pull them out with small pliers or fish tweezers.
Gluten-Free
SERVES 4
ACTIVE: 40 min
TOTAL: 40 min
1½ tablespoons unsalted butter, plus more as needed
1 large shallot, finely chopped
1 small tomato, finely chopped
2 tablespoons white wine vinegar
2 tablespoons chopped fresh tarragon
Kosher salt and freshly ground pepper
8 ounces thin green beans or haricots verts
¾ cup cornmeal
8 3-ounce trout fillets, pin bones removed
½ cup half-and-half
1. Melt ½ tablespoon butter in a skillet over medium heat. Add the shallot and cook, stirring occasionally, until just soft, about 3 minutes. Stir in the tomato, vinegar, ¼ cup water, 1 tablespoon tarragon and ¼ teaspoon each salt and pepper; bring to a simmer and cook until reduced by half, about 5 minutes. Remove from the heat.
2. Place the green beans in a large microwave-safe bowl. Drizzle with 1 tablespoon water, cover with plastic wrap and microwave until crisp-tender, about 4 minutes. Season with salt and pepper; keep warm.
3. Put the cornmeal in a shallow bowl. Dredge the fish in the cornmeal, shaking off the excess. Heat ½ tablespoon butter in a large nonstick skillet over medium-high heat. Working in batches, add the fish and cook until golden, turning once, about 5 minutes. (Add more butter between batches, if needed.) Transfer the fish to plates.
4. Return the sauce to medium heat. Add the half-and-half, bring to a simmer and cook until slightly thickened, about 3 minutes. Stir in the remaining 1 tablespoon tarragon and ½ tablespoon butter and season with salt. Serve the fish with the green beans and top with the sauce.
Per serving: Calories 380; Fat 14 g (Saturated 7 g); Cholesterol 164 mg; Sodium 238 mg; Carbohydrate 30 g; Fiber 4 g; Protein 33 g
Cook the catfish in a mix of butter and olive oil: You’ll still get that buttery taste, but you’ll keep the cholesterol in check.
SERVES 4
ACTIVE: 30 min
TOTAL: 30 min
4 6-ounce catfish fillets
Kosher salt and freshly ground pepper
All-purpose flour, for dredging
2 tablespoons unsalted butter
3 tablespoons extra-virgin olive oil
2 cloves garlic, finely chopped
½ cup dry white wine
1 lemon (½ zested and juiced, ½ cut into wedges)
3 cups mixed salad greens
2 tablespoons capers, drained and rinsed
½ cup fresh parsley
1. Pat the fish dry and season with salt and pepper. Put the flour in a shallow bowl. Dredge the fish in the flour, shaking off the excess. Heat 1 tablespoon each butter and olive oil in a large nonstick skillet over medium-high heat. Add the fish and cook, turning once, until opaque, about 3 minutes per side. Transfer to a plate and cover with foil.
2. Add the garlic to the skillet and cook, stirring, until just golden, about 30 seconds. Remove from the heat and add the wine, lemon zest and lemon juice. Return to the heat and cook, stirring, until the wine is slightly reduced, about 2 minutes. Season with salt and pepper.
3. Meanwhile, toss the greens with 1 tablespoon olive oil, and salt and pepper to taste. Divide the fish among plates. Add the remaining 1 tablespoon butter to the sauce in the skillet and stir until melted. Pour the butter sauce over the fish. Wipe out the skillet.
4. Heat the remaining 1 tablespoon olive oil in the skillet over high heat. Add the capers and parsley and fry until crisp, about 1 minute; sprinkle over the fish. Serve with the salad and lemon wedges.
Per serving: Calories 402; Fat 27 g (Saturated 8 g); Cholesterol 82 mg; Sodium 464 mg; Carbohydrate 10 g; Fiber 2 g; Protein 24 g
Lima beans are packed with fiber, iron and protein, and they’re especially good when you buy them frozen. They’re bright green and buttery tasting—nothing like the olive-colored, mushy canned ones you ate as a kid.
Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 40 min
1 lemon, halved
½ cup nonfat plain Greek yogurt
¾ teaspoon paprika
2 teaspoons extra-virgin olive oil
3 cloves garlic, thinly sliced
¾ teaspoon dried oregano
Pinch of red pepper flakes
1 1-pound bag frozen baby lima beans
Kosher salt and freshly ground pepper
2 tablespoons chopped fresh parsley
4 5-ounce skinless center-cut salmon fillets (preferably wild)
1. Slice 1 lemon half into 4 thin rounds and set aside. Grate the zest of the other lemon half and set aside; squeeze some of the juice into a bowl and mix in the yogurt and ¼ teaspoon paprika.
2. Preheat the broiler. Heat 1 teaspoon olive oil in a medium saucepan over medium heat. Add the garlic, oregano and red pepper flakes and cook until the garlic is golden, about 2 minutes. Add the lima beans, 1½ cups water and the lemon zest; partially cover the pan, bring to a simmer and cook until the beans are tender, about 20 minutes. Season with salt and pepper. Remove from the heat and stir in the parsley, 1 tablespoon of the yogurt mixture and the remaining 1 teaspoon olive oil.
3. Meanwhile, mix the remaining ½ teaspoon paprika, ½ teaspoon salt, and pepper to taste in a small bowl. Sprinkle all over the salmon; arrange on a foil-lined baking sheet and top each fillet with a lemon slice. Broil until just cooked through, 6 to 8 minutes. Serve with the lima beans and top with the yogurt mixture.
Per serving: Calories 340; Fat 8 g (Saturated 1 g); Cholesterol 81 mg; Sodium 655 mg; Carbohydrate 25 g; Fiber 7 g; Protein 40 g
Arctic char is similar to salmon, but it’s a little leaner and less fishy tasting.
Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 25 min
4 6-ounce skinless arctic char fillets (about 1 inch thick)
Kosher salt and freshly ground pepper
¼ cup extra-virgin olive oil, plus more for drizzling
8 ounces white button mushrooms, sliced
2 shallots, finely chopped
2 tablespoons red wine vinegar, plus more for drizzling
2 teaspoons whole-grain mustard
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley
2 bunches arugula, trimmed
1. Preheat the oven to 350˚. Season the fish with salt and pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the fish and sear until golden on the bottom and cooked halfway through, about 3 minutes. Flip onto a baking sheet, seared-side up, and bake until cooked through, 3 to 5 more minutes.
2. Meanwhile, wipe out the skillet, return to medium-high heat and add the remaining 3 tablespoons olive oil. Add the mushrooms and cook, without stirring, until browned on one side, about 1 minute. Stir and cook until browned all over, about 3 more minutes. Add the shallots and cook until soft, stirring, about 2 minutes. Whisk in 2 tablespoons vinegar and the mustard and bring to a boil. Remove from the heat and stir in the chives and parsley.
3. Drizzle the arugula with oil and vinegar in a bowl, season with salt and pepper and toss. Divide among plates and serve with the fish. Spoon the mushrooms and pan juices on top.
Per serving: Calories 376; Fat 19 g (Saturated 3 g); Cholesterol 80 mg; Sodium 399 mg; Carbohydrate 14 g; Fiber 1 g; Protein 38 g
This is an easy make-ahead meal: Prep the foil packets in the morning, throw them in the fridge, then put them straight on the grill later that night.
Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 35 min
1 teaspoon coriander seeds
1 cup fresh parsley
1 cup fresh cilantro, plus more for topping
1 1-inch piece ginger, peeled and roughly chopped
2 tablespoons vegetable oil
Kosher salt
1¾ cups corn kernels (thawed if frozen)
2 medium tomatoes, cut into chunks
4 6-ounce skinless striped bass fillets (about 1 inch thick)
2 limes, cut into wedges
1. Preheat a grill to high. Toast the coriander seeds in a dry skillet over medium-high heat, tossing, about 3 minutes. Crush the seeds on a cutting board (the bottom of a measuring cup works well), then pulse with the parsley, cilantro, ginger, vegetable oil, ½ teaspoon salt and 1 tablespoon water in a food processor to make a coarse mixture.
2. Toss the corn and tomatoes with 2 teaspoons of the herb mixture in a bowl and season with salt.
3. Tear off 4 large sheets (about 16 inches long) of heavy-duty foil. Place a piece of fish in the center of each. (If the ends of the fillets are thin, tuck them under.) Top with a spoonful of the remaining herb mixture and surround with the corn-tomato relish. Fold up the ends of the foil and seal into packets, leaving room inside for heat circulation.
4. Grill the foil packets, covered, until the fish is just cooked through, 8 to 10 minutes. Carefully open the packets and slide the fish and vegetables onto plates. Top with more cilantro and serve with lime wedges.
Per serving: Calories 323; Fat 12 g (Saturated 2 g); Cholesterol 140 mg; Sodium 383 mg; Carbohydrate 21 g; Fiber 4 g; Protein 34 g
Steaming is an ultra-healthy way to cook fish. Put the fish on a plate that fits inside your steamer basket—the plate will catch all the flavorful juices.
SERVES 4
ACTIVE: 30 min
TOTAL: 40 min
1 1-inch piece ginger, peeled and cut into matchsticks
2 cloves garlic, thinly sliced
6 scallions, sliced
4 6-ounce skin-on striped bass or halibut fillets (or other firm white fish)
Kosher salt and freshly ground pepper
4 teaspoons toasted sesame oil
Pinch of sugar
1 to 2 tablespoons soy sauce
2 tablespoons Chinese rice wine or dry sherry
⅓ pound snow peas, trimmed
2 tablespoons peanut or vegetable oil
1. Set a large bamboo or metal steamer basket in a skillet of simmering water over medium heat.
2. Crush the ginger slices with the flat side of a knife. Place the garlic and half each of the ginger and scallions on a plate that will fit inside the steamer. Score the fish skin a few times with a knife; season with salt and pepper. Place the fish skin-side up on the plate, drizzle with 2 teaspoons sesame oil and sprinkle with the sugar. Put the plate in the steamer. Mix the soy sauce and rice wine and pour over the fish.
3. Cover and steam the fish until just cooked through, 6 to 12 minutes, depending on the thickness. Carefully remove the hot plate. Add the snow peas to the steamer, season with salt, cover and cook until bright green, 1 to 2 minutes.
4. Transfer the fish to a platter, spoon the juices on top and sprinkle with the remaining scallions. Heat the remaining 2 teaspoons sesame oil and the peanut oil in a skillet over high heat. Add the remaining ginger and cook until it begins to brown. Pour the hot oil over the fish.
Per serving: Calories 308; Fat 15 g (Saturated 3 g); Cholesterol 74 mg; Sodium 395 mg; Carbohydrate 5 g; Fiber 1 g; Protein 35 g
Coconut water is not just for drinking! Try using it in place of regular water to cook rice or vegetables, like we did here, or to poach chicken or marinate beef. The coconut adds a subtle sweetness.
SERVES 4
ACTIVE: 25 min
TOTAL: 35 min
1¼ to 1½ cups grain-and-rice blend
1 tablespoon coconut oil
12 ounces large shrimp, peeled and deveined
1 red jalapeño pepper, seeded and thinly sliced
1 tablespoon grated peeled ginger
Kosher salt
2 bunches broccolini (about 1 pound), roughly chopped
3 scallions, thinly sliced
¾ cup coconut water
2 tablespoons crunchy peanut butter
2 tablespoons chopped fresh cilantro
Juice of 1 lime
1. Cook the grain blend as the label directs; set aside.
2. Heat the coconut oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook until they just turn pink, about 1 minute per side; transfer to a plate and set aside. Add the jalapeño, ginger and ½ teaspoon salt to the skillet and cook until the jalapeño softens slightly, about 1 minute. Add the broccolini and scallions and cook, stirring occasionally, until slightly softened, 2 minutes.
3. Add the coconut water to the skillet and cook, stirring, until the broccolini is just tender, about 2 minutes. Add the peanut butter and cook, stirring, until the sauce thickens slightly, about 1 minute.
4. Return the shrimp to the skillet; cook until opaque and the sauce thickens, about 2 more minutes. Stir in the cilantro and lime juice. Serve the stir-fry over the grains.
Per serving: Calories 413; Fat 13 g (Saturated 4 g); Cholesterol 129 mg; Sodium 498 mg; Carbohydrate 44 g; Fiber 14 g; Protein 31 g
To devein shrimp, make a shallow incision along the curved back with a paring knife. Slide the tip of your knife under the vein (the shrimp’s digestive tract) and gently lift it out, then rinse the shrimp.
Gluten-Free
SERVES 4 (plus extra slaw)
ACTIVE: 30 min
TOTAL: 30 min
3 tablespoons mayonnaise
1 teaspoon Sriracha or other Asian chile sauce, plus more for serving
2 limes (1 juiced, 1 cut into wedges)
½ teaspoon sugar
¾ cup fresh cilantro
¾ pound medium shrimp, peeled, deveined and halved crosswise
1 14-ounce package shredded coleslaw mix
1 mango, peeled and sliced into thin strips
½ small red onion, thinly sliced
Kosher salt
2 teaspoons vegetable oil
12 hard taco shells or soft corn tortillas, warmed
1. Make the dressing: Combine the mayonnaise, Sriracha, lime juice, sugar, ¼ cup cilantro and 1 tablespoon water in a mini food processor and pulse until smooth. (Or finely chop the cilantro and mix with the rest of the ingredients in a bowl.) Place the shrimp in a bowl and toss with 2 tablespoons of the dressing; set aside.
2. Roughly chop the remaining ½ cup cilantro. Toss with the coleslaw mix, mango, red onion and the remaining dressing. Season with salt.
3. Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook, stirring occasionally, until opaque, about 3 minutes. Transfer the shrimp to a plate.
4. Fill the taco shells with the shrimp and some slaw. Serve with the lime wedges and more Sriracha. Refrigerate any extra slaw for up to 3 days.
Per serving: Calories 443; Fat 26 g (Saturated 4 g); Cholesterol 30 mg; Sodium 131 mg; Carbohydrate 50 g; Fiber 5 g; Protein 7 g
Soba noodles are made with buckwheat, which is naturally gluten-free. If you’re following a gluten-free diet, look for soba noodles that are 100% buckwheat with no added wheat flour, and use tamari instead of soy sauce—regular soy sauce contains gluten.
SERVES 4
ACTIVE: 25 min
TOTAL: 25 min
10 ounces soba (buckwheat) noodles
1 10-ounce package frozen shelled edamame
1 clove garlic
1 1-inch piece ginger, peeled and roughly chopped
1½ teaspoons Sriracha (Asian chile sauce)
2 tablespoons vegetable oil
Juice of 1 lime or lemon
2 teaspoons low-sodium soy sauce
1½ teaspoons toasted sesame oil, plus more for drizzling (optional)
½ pound medium or large shrimp, peeled and deveined, tails intact
Kosher salt
¼ cup chopped fresh cilantro and/or scallions
1. Bring a pot of water to a boil. Add the noodles and cook as the label directs, adding the edamame during the last 3 minutes of cooking. Reserve ½ cup cooking water, then drain the noodles and edamame.
2. Meanwhile, puree the garlic, ginger, Sriracha, ½ tablespoon vegetable oil and 2 tablespoons water in a blender. Mix the lime juice, soy sauce and sesame oil in a small bowl.
3. Heat the remaining 1½ tablespoons vegetable oil in a large skillet over medium-high heat. Pat the shrimp dry and season with salt; add to the pan and cook, turning, until just pink, 2 minutes. Add the Sriracha mixture and cook, stirring occasionally, until the shrimp are cooked through, about 2 more minutes.
4. Add the soy sauce mixture, noodles and edamame, herbs and the reserved cooking water to the skillet and toss. Divide among bowls and drizzle with more sesame oil.
Per serving: Calories 485; Fat 14 g (Saturated 1 g); Cholesterol 86 mg; Sodium 483 mg; Carbohydrate 64 g; Fiber 8 g; Protein 27 g
Grits are ground dried hulled corn kernels. They typically cook for a long time, but instant grits are done in just a few minutes—perfect for weeknight meals.
Gluten-Free
SERVES 4
ACTIVE: 20 min
TOTAL: 20 min
¾ cup instant grits
Kosher salt and freshly ground black pepper
¼ cup grated parmesan cheese
3 tablespoons unsalted butter
1¼ pounds medium shrimp, peeled and deveined, tails intact
2 large cloves garlic, minced
Pinch of cayenne pepper (optional)
Juice of ½ lemon, plus wedges for serving
2 tablespoons roughly chopped fresh parsley
1. Bring 3 cups water to a boil in a saucepan over high heat, covered. Uncover and slowly whisk in the grits, 1 teaspoon salt and ½ teaspoon pepper. Reduce the heat to medium low and cook, stirring occasionally, until thickened, about 5 minutes. Stir in the parmesan and 1 tablespoon butter. Remove from the heat and season with salt and pepper. Cover to keep warm.Bring 3 cups water to a boil in a saucepan over high heat, covered. Uncover and slowly whisk in the grits, 1 teaspoon salt and ½ teaspoon pepper. Reduce the heat to medium low and cook, stirring occasionally, until thickened, about 5 minutes. Stir in the parmesan and 1 tablespoon butter. Remove from the heat and season with salt and pepper. Cover to keep warm.
2. Meanwhile, season the shrimp with salt and pepper. Melt the remaining 2 tablespoons butter in a large skillet over medium-high heat. Add the shrimp, garlic and cayenne, if using, and cook, tossing, until the shrimp are pink, 3 to 4 minutes. Remove from the heat and add 2 tablespoons water, the lemon juice and parsley; stir to coat the shrimp with the sauce and season with salt and pepper.
3. Divide the grits among shallow bowls and top with the shrimp and sauce. Serve with lemon wedges.
Per serving: Calories 367; Fat 12 g (Saturated 7 g); Cholesterol 309 mg; Sodium 904 mg; Carbohydrate 26 g; Fiber 1 g; Protein 34 g
To prep mussels, rinse them under cold running water and rub the shells with a towel or bristle brush to get rid of any sand and grit. If you see any hairlike “beards,” yank them toward the hinge of the shell to remove.
SERVES 4
ACTIVE: 20 min
TOTAL: 35 min
¼ cup extra-virgin olive oil
5 large cloves garlic, very thinly sliced
1 bulb fennel (with some fronds), halved and thinly sliced
2 carrots, very thinly sliced
Kosher salt and freshly ground pepper
¼ cup dry vermouth or white wine
1 28-ounce can San Marzano plum tomatoes, crushed lightly by hand
2 teaspoons roughly chopped fresh tarragon
2 pounds mussels (preferably cultivated), scrubbed well and debearded
Crusty bread, for serving
1. Heat the olive oil in a Dutch oven over medium heat. Add the garlic and fennel; cook until just soft and fragrant, about 4 minutes. Add the carrots and season with salt and pepper; continue cooking, stirring occasionally, until the carrots are just soft, about 4 minutes. Add the vermouth and boil to reduce slightly. Add the tomatoes and tarragon, then cover the pot and simmer until the vegetables are tender, about 15 minutes.
2. Stir in ½ cup water and the mussels. Increase the heat to high, cover and cook until the mussels open, 3 to 5 minutes. (Check halfway through and transfer any open mussels to a serving bowl.) Transfer all the mussels to a serving bowl, discarding any that do not open. Season the sauce with salt and pepper and pour over the mussels. Serve with bread.
Per serving: Calories 425; Fat 19 g; Cholesterol 65 mg; Sodium 1,220 mg; Carbohydrate 30 g; Fiber 6 g; Protein 30 g
Use a light-colored skillet to make the sauce for these scallops: Butter can go from browned to burned quickly, so you’ll need to keep an eye on it!
Gluten-Free
SERVES 4
ACTIVE: 20 min
TOTAL: 35 min
1 stick unsalted butter
2 tablespoons packed light brown sugar
½ head green cabbage, sliced
Kosher salt
1 cup low-sodium chicken broth
1¼ pounds sea scallops, “foot” muscles removed
Freshly ground pepper
1 to 2 tablespoons capers, rinsed if packed in salt
¼ cup golden raisins
3 tablespoons apple cider vinegar
½ cup roughly chopped fresh parsley
1. Melt 2 tablespoons butter in a large skillet over medium-high heat. Sprinkle in the brown sugar and cook until it just turns golden. Add the cabbage and ½ teaspoon salt, cover and cook until wilted, about 5 minutes. Add the broth and continue cooking, covered, until crisp-tender, about 15 more minutes. Preheat the broiler.
2. Transfer the cabbage to a casserole dish. Wipe out the skillet, then add the remaining 6 tablespoons butter and melt over medium heat. Brush the scallops with some of the butter and season with salt and pepper; arrange in a single layer over the cabbage in the casserole dish and broil until firm, 5 to 7 minutes.
3. Meanwhile, continue cooking the butter over low heat, swirling the pan occasionally, until browned and fragrant, 5 minutes. Add the capers, raisins and vinegar (be careful—the butter may foam and bubble); swirl the pan until the raisins are plump. Season with salt and pepper.
4. Divide the scallops and cabbage among plates. Add the parsley to the sauce and spoon over the scallops.
Per serving: Calories 420; Fat 23 g (Saturated 14 g); Cholesterol 108 mg; Sodium 599 mg; Carbohydrate 25 g; Fiber 3 g; Protein 27 g
Try our fat-free version of tartar sauce: Mix ⅔ cup nonfat Greek yogurt and 3 tablespoons sweet pickle relish with a splash each of lemon juice and hot sauce; season with salt. Cover and chill 10 minutes.
SERVES 4
ACTIVE: 30 min
TOTAL: 45 min
FOR THE CHIPS
3 medium russet potatoes (1¼ pounds)
¼ cup extra-virgin olive oil
Pinch of cayenne pepper
Kosher salt
FOR THE FISH
Olive oil cooking spray
2¾ cups crispy rice cereal
Kosher salt and freshly ground black pepper
3 large egg whites
1½ pounds skinless, boneless pollock fillets (or other firm white fish), cut into 2-by-4-inch pieces
Tartar sauce and/or malt vinegar, for serving (optional)
1. Position racks in the upper and lower thirds of the oven and preheat to 450˚ using the convection setting, if available. Place a baking sheet on one of the racks to preheat.
2. Prepare the chips: Cut the potatoes into ¼-inch-thick sticks. Toss with the olive oil and cayenne in a bowl. Carefully remove the hot baking sheet from the oven, add the potatoes and spread in an even layer. Use a rubber spatula to scrape any oil from the bowl over the potatoes. Bake on the top oven rack, turning once, until browned and crisp, 25 to 30 minutes. Season with salt.
3. Meanwhile, make the fish: Set a wire rack on a baking sheet and coat with cooking spray. Lightly crush the cereal in a bowl with your fingers. Add 2 teaspoons salt, and black pepper to taste. In another bowl, whisk the egg whites and a pinch of salt until frothy.
4. Dip the fish in the egg whites, then roll in the cereal crumbs to coat. Place the fish pieces on the rack and mist with cooking spray.
5. Bake the fish on the bottom oven rack until crisp and just cooked through, about 12 minutes. Season with salt and black pepper. Serve the fish and chips with tartar sauce and/or malt vinegar.
Per serving: Calories 442; Fat 15 g (Saturated 2 g); Cholesterol 63 mg; Sodium 1,015 mg; Carbohydrate 37 g; Fiber 2 g; Protein 37 g
Food is much more fun when it’s on a stick! These kid-friendly combos are great for parties or after-school snacking.
TACO PINWHEELS: Layer sliced cheese and guacamole on sun-dried-tomato tortillas. Cut into pieces and skewer.
HUMMUSWICHES: Sandwich toasted white bread with hummus; cut into pieces. Skewer with chopped cucumbers and cherry tomatoes.
PB&J BITES: Sandwich cinnamon-raisin bread with peanut butter; cut into pieces. Skewer with strawberries.
PRETZEL PICKS: Cut a soft pretzel into pieces. Skewer with ham and top with mustard.
SPUD SKEWERS: Bake frozen Tater Tots as directed. Skewer with cheese cubes and pickles.