Chapter 9

Living a Low-Carb Life by the Sea

In This Chapter

Being aware of the healthy benefits of fish

Finding out how to buy and prepare fish

Discovering fun ways to cook your fish

Grilling and broiling your fish

Incorporating shellfish into your low-carb lifestyle

Recipes in This Chapter

Lemon-Thyme Halibut en Papillote

Steamed Trout

Grilled Salmon Steaks

Mustard-Dilled Red Snapper

Sole with Lemon and Garlic Sauce

Swordfish Piccata

Blackened Catfish

Shrimp Scampi

Shrimp and Scallop Combo

A while back, you couldn’t enjoy fresh sea fare unless you lived close to the sea. Well, my low-carb friends, this is no longer the case thanks to flash freezing of the freshest of fish from fresh and salty waters all over the globe. You can now reel in almost any type of seafood at your local grocery store.

Where you live is the criteria for how fresh fish arrives at your fish counter. Fish may be labeled fresh, but it may have been traveling for a while since it left the boat dock. Let’s face it — when a fish is out of water, things change, so I’m going to tell you what to look for and how to shop for fish in this chapter. Then I turn my attention to simple and healthful methods to prepare all kinds of fish and seafood. If fish isn’t a staple in your low-carb lifestyle, it should be. Fish is easy to prepare, and it’s hard to mess it up. Fish gives you a magic combination of being high on the good-nutrition scale and very low on the carb-count scale.

You don’t have to dine at one of those expensive fish-market restaurants for a great meal of fresh fish. I’m here to demystify the steps to take to make the most of just about any fish you can think of. Fish is hooked into any healthy lifestyle — and the low-carb approach is no exception.

Netting the Healthy Advantages

Many fish contain close to zero carbs, and the healthy advantages of adding fish to your menu a couple times a week are just incredible. The message here is eat more fish. Experts of all healthy lifestyles agree that incorporating fish into your diet is healthy to the point that it can protect against sudden cardiac death. Here are some of the healthy nutritional benefits of eating fish:

Fish offer high-quality protein with fewer calories than a similar-sized portion of meat.

Fish are low in sodium and are good sources of potassium, vitamins, and other minerals.

Fish are generally low in cholesterol and saturated fats, which have been associated with high blood pressure and heart disease. They also reduce the risk factor of blood clots. (Shellfish, while low in saturated fat, are high in cholesterol.)

Fish oils are healthy for you and essential. The oils in fish may be the best source of omega-3 polyunsaturated fatty acids. Omega-3s lower your risk of heart attack and stroke. They also prevent hardening of the arteries, reduce arthritis pain, lower cholesterol, improve immune response and brain function, and help to absorb calcium into the bones. Omega-3 fatty acid also boosts the immune system’s ability to respond to developing breast cancer tumors. You didn’t know that the little critter with fins and a tail has a life insurance policy written on him, did you? Go fishing for omegas.

Oily, fatty fish like salmon are good sources of omega-3 fatty acids. Other good sources of omega-3s are tuna, swordfish, mackerel, sardines, herring, and halibut.

Calculating Carb Counts of Your Catch

Fish, whether they’re freshwater or saltwater, weigh in at zero carbs for the most part. Some shellfish are an exception to the zero rule. It’s what you have fish swimming in after you prepare it that usually drives up the carb count. So, it’s “up periscope” for a closer look at some types of fish and carb counts.

The following fish and seafood have zero carb counts:

Anchovies

Bluefish

Cod

Crab

Crayfish

Halibut

Mackerel

Mahi mahi

Salmon

Scrod

Snapper

Trout

Tuna

Lobster, prawns, and shrimp have about 1 gram of carbs per 100 grams of seafood. And here are the approximate carb counts per 100 grams of fish and seafood at the higher end:

Abalone — 6 grams

Calamari (squid) — 4 grams

Clams — 2.5 grams

Mussels and oysters — almost 4 grams

Octopus — 2 grams

Scallops — 2.5 grams

Imitation crab has very high carb counts — the real deal is always best!

Purchasing and Preparing the Catch of the Day

Fresh is what you want when it comes to fish! In this section, I help you out with a little excursion to the fish counter, giving you advice on what to look for so you can enjoy the freshest fish that’s available (short of catching it yourself). And, if I had my way, I’d be catching my own — this girl loves to go fishing!

Reeling in quality

I’ve been lucky enough to have quite a few opportunities while living in California to step aboard albacore tuna boats in the early morning hours as they dock with their overnight catch. I’ve also had the pleasure of sitting and watching shellfish being unloaded on the dock while I nibbled on fresh calamari rings. I’ve even caught my own freshwater fish and cooked them that night over a campfire. But not many people have the time (or the opportunity) to walk down to the docks or out to a stream every time they want to enjoy these kinds of palate-pleasing experiences. But, with a few tips and tricks, you can come close to the quality — with much more convenience.

When you know what you’re looking for, you can easily recognize quality fish and seafood. Whether you’re buying fresh fish off the boat, at your fish market, at the grocery store, or from the frozen food aisle, following some simple guidelines will make goin’ fishin’ easy for you.

Buy your fresh fish from reputable fish counters in grocery stores and fish markets.

When buying fresh whole fish, here are the ways to gauge quality:

The scales are bright and should adhere closely to the skin of the fish.

Gill color is important. If it’s red, oxygen is present, and the fish is indeed very fresh. As the fish is out of the water longer, the color of the gills begins to fade to a very light pink, then to gray, and eventually to a greenish brown. Stay away from brown fish.

A mild, fresh, sea-like smell is good, but fish should never smell “fishy.”

Firm and elastic flesh is an excellent indication that fish is fresh. The flesh shouldn’t be separating from the bones.

Look the fish in the eye. Eyes should be bright and clear, almost transparent and bulging a bit. Sunken fish eyes aren’t a good sign.

When buying cut fish steaks and fillets, look for precut signs of freshness similar to buying whole fresh fish:

No “fishy” odor, but a mild and fresh smell.

No traces of browning or drying around the cut edges of the fish.

Moist and firm flesh.

If they’re in packaging, make sure it’s tightly wrapped packaging such as shrink-wrap. The fish steaks or fillets should have no air space between the wrapping materials, and there shouldn’t be any liquid in the package.

Proper handing of frozen fish is very important. When you’re talking frozen fish, flash frozen is the way to go. Flash frozen refers to fish that are frozen at sea immediately after the catch, which are sometimes even fresher than buying fish off the boat at the dock. When buying your fish and seafood frozen, carry this checklist in your head (or in your pocket):

The packaging shouldn’t be damaged in any way and shouldn’t have any holes.

Look for any discoloration or freezer burn. If the slightest hint is present, find another package.

Make sure the package doesn’t have any ice crystals in it, whether it is shrink-wrapped or a bag from the frozen section. This can be an indication that the product has been previously thawed and frozen again.

Check for an expiration date stamped on the package. You should eat the fish or seafood by this date.

Handling and storing fishies like a pro

When shopping for fish, always make your last stop the fish market or the grocery store. Please don’t ever leave fish — fresh or frozen — in the car and run other errands. When you get your fish home, if it’s fresh, wash it under cold water and put it in the coldest spot in your refrigerator. If you want to take really good care of your fish, ice it like the markets do. It’s best to eat fresh fish within 24 hours of purchasing it.

Fishy talk

There are some interesting terms used when talking about fish. Here’ are just a few so you don’t get lost at sea at the fish counter. If you already have a line on these terms, swim on by:

Drawn fish: No, a drawn fish isn’t a fish you’ve sketched out with your pencil. A drawn fish is a whole fish with its entrails — okay, guts — removed, but with its bones and head left intact. Aren’t you glad I shared this info with you?

Dressed fish: All dressed up and no place to go doesn’t apply here. A dressed fish is one that has been scaled and has had the entrails removed. It usually has the head, tail, and fins removed. Smaller fish prepared in this way are sometimes referred to as pan-dressed.

Fillets: This term gets tossed around all the time. Fillets are the sides of a fish cut lengthwise so they’re boneless and ready to be cooked. Butterfly fillets are whole fish that are split lengthwise down the front of the fish so the backbone is easily removed. The fish is then opened out flat, butterfly-style.

Steaks: Fish steaks are the crosscut sections of a large dressed fish. Steaks are usually cut about 3/4-inch thick from the thickest part of the fish.

Thoroughly wash and rinse knives, utensils, cutting boards, and containers when handling fresh as well as cooked fish and seafood. It’s possible to cross-contaminate. Cross-contamination can occur when cooked or ready-to-eat foods pick up bacteria from other foods, hands, cutting boards, knives, or other utensils. To avoid cross-contamination, keep raw fish and shellfish and their juices away from other foods. Place your cooked fish on a clean plate — never on the plate that was used to hold the raw fish or shellfish, unless you’re a tidy cook and the plate’s already been washed and dried!

Determining when your fish is done

Whatever cooking method you choose for your fish, you can estimate approximately 10 minutes of cooking time for each inch of fish. Here’s how to calculate the size: Lay your whole fish, fillet, or steak flat on a counter or cutting board (for a rundown on these terms and others, see the “Fishy talk “ sidebar in this chapter). Find the thickest part and measure the thickness with a plastic ruler that can be washed with warm, soapy water. If it’s less than an inch, reduce the time a tad to prevent overcooking.

Fish is a delicate sort, and you cook fish to enhance its flavor, not to tenderize it like you do meat. Fish is supposed to be moist and almost translucent when it’s done cooking. You can actually see the moisture of fish that’s cooked to perfection.

When the recipe states that the fish should flake when testing for doneness, that means you can insert a fork into the fish and easily break off flakes (see Figure 9-1). Flakiness is a good sign. Overcooking fish can easily happen in just a few extra minutes. When following recipes for fish, test for doneness before the recipe tells you to. Why? Here are a couple reasons:

All fish are not created equal. If you’re cooking fish fillets or steaks, they’re most likely not the exact size the recipe calls for — there’s just a lot of possible variations of the weight and size of fish fillets and steaks.

Like food from the microwave, fish continues to cook when you remove it from the oven after poaching, steaming, or baking. I like my fish really moist, so I remove it to a warm plate and let it rest for a few minutes for this specific reason — it continues to cook and by the time I serve it the doneness is perfect. Cooking fish to perfection isn’t difficult, and you’ll learn the technique quickly.

Figure 9-1: Oh, that flaky fish.

Cooking Methods to Fit Your Fancy

As you become skilled at cooking fish, you’ll develop your own favorite ways for preparing fish. The secret to cooking any fish is to make sure that it isn’t overcooked and retains its natural moisture. The spices, herbs, or liquid you use when cooking will help flavor the dish to perfection. In this section, I give you some tried and true methods of fish cookery. I suggest that you set your sails and be adventuresome and try several different methods to discover your favorite. Ahoy!

Regardless of which preparation method you choose for your fish, you can always add a little eye appeal by garnishing it with lemon halves and slices. Check out Figure 9-2 for some suggestions on some snazzy lemon peelin’.

Using parchment

En papillote is a French phrase that means in a paper case. Though it sounds mighty impressive, this is an exceptionally easy cooking technique for fish, and it makes an impressive presentation. Not only does the fish look pretty when you serve it, but it’s also very moist because all the natural juices are locked in the individual packages.

If you don’t have parchment paper in your pantry, next time you’re in the grocery store, pick up a roll. As you experiment with different packet recipes for fish and other foods, be aware that some will call for you to wet the parchment, and then squeeze the water out so the paper is soft, pliable, and easy to work with. The following recipe below doesn’t require that you wet the parchment paper. You can use aluminum foil in place of parchment paper, but it just isn’t quite the same for this one.

Lemon-Thyme Halibut en Papillote

Simple combinations of herbs and spices combined with a touch of lemon or garlic can make fish a mouthwatering and delightful addition to your low-carb lifestyle. Grab some magical parchment paper, wrap this little fishy up, and move forward to new horizons of cooking fish. Check out the finished product in the color section of the book.

Preparation time: 40 minutes

Cooking time: 15 to 18 minutes

Yield: 4 servings

1/2 cup olive oil

12 sprigs fresh thyme, divided

4 halibut fillets (approximately 8 ounces each)

4 lemons

8 tablespoons white wine

1 cup diced fresh tomato

1 Preheat the oven to 425 degrees. Combine the olive oil and 8 sprigs of fresh thyme in a small saucepan. Over medium-low heat, simmer the oil and the thyme for about 20 minutes. Remove the oil from heat and allow to cool to room temperature.

2 While the oil heats and cools, check the fillets to make sure there are no bones. Cut 2 of the 4 lemons in half. Cut the remaining 2 lemons in very thin slices and set aside.

3 Cut parchment paper in 8 10-inch circles. Brush one side of each circle of parchment with some of the olive oil. Place the oiled circles oiled-side up, on a large baking sheet with sides.

4 When the oil reaches room temperature, strain it to remove the thyme.

5 Place each fillet in the middle of 4 of the oiled circles of parchment. From the fresh lemon halves, squeeze about 1 tablespoon of fresh lemon juice over each fillet.

6 Drizzle 2 tablespoons of wine over each fillet. Generously brush each fillet with the thyme-flavored oil. Distribute the diced tomatoes evenly among the 4 fillets.

7 Place a couple fresh slices of lemon and a fresh thyme sprig on top of each fillet. Carefully place a second oiled parchment circle on top of each fillet with the oil side against the fillet.

8 Fold the edges of the parchment paper together, sealing well. Place the parchment packets on a large baking sheet with sides and bake for 15 to 18 minutes.

9 Serve the fillets in their parchment paper, because they make stunning presentations. Be careful when opening each pouch, because steam will roll out along with the awesome aroma.

Variation: Other fillets that work well en papillote are cod, monkfish, grouper, and red snapper.

Per serving: Calories 493 (From Fat 289); Fat 32g (Saturated 4g); Cholesterol 70mg; Sodium 122mg; Carbohydrate 4g; Dietary Fiber 1g (Net Carbohydrate 3g); Protein 46g.

In cooking in a packet, you’re wrapping the fish (and veggies if combing the two) in a tight little package of parchment paper or foil. As the fish bakes, the little paper packet fills with steam, cooking the fish and trapping all of the savory flavors that you’ve wrapped up so carefully. So don’t open the packet until you’re almost certain the fish inside is done. (For more packet cooking information and recipes, steam on over to Chapter 20.)

Figure 9-2: Get creative with your lemon garnish.

Poaching

Poaching refers to a very simple method of cooking fish. You cook the fish in a small amount of liquid just below the boiling point at a simmering temperature. This cooking method makes the fish very moist and quite tasty. Poaching is not boiling. The poaching liquid is brought to a slow simmer, cooking evenly and gently. The simmer allows just a few bubbles to break the surface of the liquid.

The liquid you use when poaching is up to you and is the central flavoring factor for the fish you’re cooking. I suggest you try several different kinds of liquid until you discover the one that fits your fancy. You can use vegetable stock, fish stock, clam juice, wine with herbs, and aromatic vegetables; all are great choices for poaching fish of all kinds. Don’t be bashful: Add your favorite herbs and spices, such as a bay leaf, a few sprigs of Italian parsley, and a few peppercorns.

When you’re finished poaching your fish, don’t waste the poaching liquid. Drain and strain it, and use it as a fantastic base for some very tasty sauces. Many chefs have become famous for their sauces made from their poaching liquids! Simple fish with simple preparation results in simply sumptuous outcomes.

When you poach fish, remove the skin before you begin the poaching process or immediately after the poaching is complete. The skin becomes very rubbery on fish when it’s poached. If you’re poaching fillets, it’s much easier on you and the fish to remove the skin before cooking; otherwise, you may tear the flesh of the fish — the good stuff.

An old secret to poaching fish is to tie your fish in a piece of cheesecloth with long ends so you can lift the fish out easily without breaking it apart.

You can poach fish by using either of the two traditional methods: on the top of the stove or in the oven. You’ll develop your favorite style of poaching fish. I suggest that you try both of the described methods here.

Stovetop: Bring your poaching liquid to a boil and remove it from the heat before adding the fish. Your poaching liquid should never be boiling but should be kept at a simmer so you can attain perfect poaching. After you’ve added your fish to the liquid, continue to cook at a simmer, cooking for about 6 minutes per pound of fish.

Oven: You can also poach in the oven. Just bring your poaching liquid to a boil in a saucepan on the stove and pour the liquid over the cheesecloth-wrapped fish in a baking pan. Cover the pan tightly with aluminum foil and place it in a preheated oven at 375 degrees. Poach for about 10 minutes per pound when oven-poaching.

Whichever poaching method you choose, you can tell when the fish is done by doing the fork flake test (refer to Figure 9-1). Insert a fork into the piece of fish, and when the fish flakes easily, it’s done. Don’t overcook your fish no matter which way you choose to cook it.

Steaming

I’ve had the pleasure of traveling to China extensively, and the food I enjoyed there was nothing short of awesome. One of the most delicious dishes I enjoyed many times during my stay was the whole steamed fish. Not only can a steamed fish be an entire meal, but it’s also high on the Richter scale of healthfulness. You’ll appreciate this old Chinese method of cooking fish because of the purity of flavor it develops.

Any fish likes to be steamed, so which kind of fish you steam is your choice (I opt for trout in the recipe in this chapter). Steaming fish simply involve cooking by steam that is usually generated from boiling water. The easiest way to steam fish fillets or steaks is to use the oven.

Steamed Trout

This quick and delicious Chinese-style steamed trout provides a borderline elegant presentation. You can also use other types of fish with this technique. This recipe calls for 4 wooden chopsticks, but if you don’t have chopsticks, don’t worry. Simply cook the fish by immersing it in the wine in a baking dish. This is more like poaching the fish instead of steaming it, but the flavors are still simple and delicious.

Preparation time: 15 minutes

Cooking time: 20 to 25 minutes

Yield: 2 servings

2 whole dressed freshwater trout (8 to 9 ounces each)

2 teaspoons fermented black soybeans (see the note that follows)

1 tablespoon peeled and grated fresh ginger

1 tablespoon finely minced garlic

2 tablespoons soy sauce

1 cup dry white wine

1/2 cup 2-inch carrot strips

2 green onions, cut in diagonal strips

1 Preheat the oven to 400 degrees. Place your fish on a cutting board, and with a sharp knife, score the fish in a crisscross pattern. Make the cuts about 1/4 inch deep and about 3/4 inch apart. Set aside.

2 Drain and rinse the black soybeans.

3 Combine the black soybeans, grated ginger, and minced garlic in a small bowl, mixing well. Place 1 teaspoon of the mixture in each fish cavity.

4 Using a 13-x-9-inch baking dish, arrange 4 chopsticks across the bottom of the baking dish. Place the fish on top of the chopsticks.

5 Dribble the soy sauce over the fish. Evenly distribute the remainder of the black soybean mixture over the top of the fish.

6 Pour the wine in the bottom of the baking dish, under the fish.

7 Place the carrot and onion strips crisscross-style across the tops of the fish.

8 Cover the baking dish tightly with aluminum foil. Bake for 20 to 25 minutes. Testing fish for doneness is done a little differently with a whole fish. Press the fish with your finger; the area around the spot where you apply pressure will break into firm flakes. Also, the fish will easily pull away from the bones.

Note : Fermented black soybeans can be purchased at Asian markets.

Per serving: Calories 125 (From Fat 37); Fat 4g (Saturated 1g); Cholesterol 32mg; Sodium 962mg; Carbohydrate 6g; Dietary Fiber 1g (Net Carbohydrate 3g); Protein 15g.

Firing Up the Barbie and Broiler

Outdoor grilling is a great way to prepare fish. Some types of fish take better to grilling than others, however. Oily fish, such as salmon and trout, are very good candidates for the barbie. You can grill whole fish, steaks, or fillets. If you want to grill delicate fish or most freshwater fish, an easy fix is to grill the fish in aluminum foil or use a grilling basket. Preparing fish this way prevents it from sticking and falling through the cracks of the grill. It’s a fish out of water, after all, and you don’t want to be chasing it all over the barbie!

To prevent fish from sticking to the grill, apply cooking oil to the surface of the grill using an oiled paper towel or cooking spray before you light the grill. Don’t be tempted to use cooking spray after it’s lit. Flames from the grill can ignite the aerosol.

If you want to enhance the flavor of the grilled fish, place a shallow pan of soaked wood chips on the lava rocks of your gas grill. Putting the chips directly on the lava rocks may clog up your vents.

Whether it’s pouring rain outside or you just prefer broiling, you can easily transform any “grill recipe” into a broiler-friendly feast. Simply use the stated grilling time as a guide when you’re broiling. Remember the last thing you want to do is overcook fish. Place the fish on a broiler pan and broil 4 to 6 inches from the heat, turning it only once. Baste with a sauce mixture if your recipe says to. If not, just broil the plain ol’ fish and serve with a sauce or a squeeze of lemon. For fillets or steaks that tend to dry quickly, like halibut, keep them moist while broiling by brushing on some lemon or lime juice. Check out the “Basting tasty fish” sidebar in this chapter for a number of basting suggestions.

Basting tasty fish

You can baste fish with many different kinds of liquid to seal in the natural moisture of fish while it’s cooking. Most people think of butter or olive oil when they think of basting fish, but all kinds of options exist, and each imparts the fish with a different enhancing flavor. Try some of these:

1/2 cup water and the juice of 1/2 fresh lemon, cold

Cold, dry, white wine

Cold sour cream

Cold heavy whipping cream

Mixture of 1/2 cup white wine and 1/2 water, hot

Grilled Salmon Steaks

This is the simplest preparation of salmon and possibly the very best — grilled with a squeeze of fresh lemon and some melted butter. It’s an entrée fit for a king, yet so carb-conscious and so full of those great omega 3s. I suggest that you don’t salt and pepper the salmon before cooking; just have the shakers on the table in case someone would like to season the cooked fish. If you’re cooking for just yourself, or yourself plus one, this recipe is easily scaled down to fit your portion needs. The easy formula to cut this recipe back is to figure 1 tablespoon of melted butter and a half of a lemon wedge per salmon steak. To see the end result, check out the color section of the book.

Preparation time: 10 minutes

Cooking time: 6 to 8 minutes

Yield: 6 servings

6 fresh salmon steaks (approximately 6 ounces each)

Olive oil for brushing

3 lemons, halved

6 tablespoons melted butter

1 Preheat your gas grill on high heat. Rinse salmon quickly under cold running water and pat dry with a paper towel. Brush the fish with olive oil.

2 When the grill is hot, place the salmon on the grill. Don’t close the grill cover. Turn the salmon only once, cooking about 3 minutes on each side (depending on the thickness of your salmon steak).

3 Baste the salmon a few times with the olive oil while cooking. The salmon will be opaque when done.

4 Remove the steaks from the grill. Drizzle each salmon steak with 1 tablespoon of melted butter, and place 1/2 lemon on each plate. Serve immediately. If desired, serve more melted butter on the side.

Variation: After initially brushing the salmon with olive oil, before placing the fish on the grill, use a combination of sprigs of fresh dill, sage, rosemary, lovage, fennel, or other herbs of your choice, and surround the fish with the fresh herbs, creating bundles. Tie the herbs around the fresh salmon with kitchen twine you’ve soaked in water, and grill the bundled salmon for a fantastic flavor. Let the flavor of the herbs and salmon take center stage: Serve with just a bit of fresh squeezed lemon.

Per serving: Calories 243 (From Fat 78); Fat 9g (Saturated 1g); Cholesterol 97mg; Sodium 127mg; Carbohydrate 3g; Dietary Fiber 1g (Net Carbohydrate 2g); Protein 37g.

Mustard-Dilled Red Snapper

Red snapper is a very flavorful and lean fish. The color of this fish varies from shimmering pink to almost red. This recipe brings out just how delicate and delicious snapper can be. All the snapper needs is a bit of enhancing with fresh dill, a little lemon juice, and a touch of Dijon mustard, and you have an outstanding low-carb meal.

Preparation time: 5 minutes

Cooking time: 6 to 10 minutes

Yield: 4 servings

Nonstick cooking spray

1 tablespoon freshly grated Parmesan cheese

1 tablespoon fresh minced dill

2 teaspoons freshly squeezed lemon juice

1 1/2 teaspoons Dijon mustard

2 1/2 tablespoons mayonnaise

1/2 teaspoon pepper

1 pound fresh red snapper fillets

4 lemon wedges

1 Preheat the broiler. Line the broiler pan with aluminum foil and spray the foil with nonstick cooking spray. In a small bowl, mix the Parmesan cheese, dill, lemon juice, mustard, mayonnaise, and pepper.

2 Place the fish fillets on the broiler pan and spread the mayonnaise mixture over the tops and sides of the fillets, coating the fish evenly.

3 Place the fish 4 to 6 inches under broiler for about 6 minutes. The topping will begin to brown, and the fish will begin to flake when tested with a fork. Watch that the topping doesn’t get too brown.

4 Serve with fresh lemon wedges.

Per serving: Calories 184 (From Fat 80); Fat 9g (Saturated 2g); Cholesterol 46mg; Sodium 170mg; Carbohydrate 2g; Dietary Fiber 0g (Net Carbohydrate 2g); Protein 23g.

Sole with Lemon and Garlic Sauce

This lemon and garlic sauce is fresh and lively. Use the leftover sauce to complement veggies served on the side of this great dish for a how-low-can-you-go carb count meal. Sole is a member of the huge flatfish family, which is a very confusing fish family. Commercial fishermen in the United States reel in more than a dozen different species of flatfish. Some are called flounder, some are called sole, and some are called both. These fish are thin, flat fish with both of their eyes located on the side of their head that faces up. Whatever these fish are called, they all share a delightful sweet and delicate white flesh, so enjoy!

Preparation time: 15 minutes

Cooking time: 5 to 10 minutes

Yield: 4 servings

1/2 teaspoon white pepper

3/4 teaspoon garlic powder

3/4 teaspoon onion powder

1 pound fillets of sole

4 teaspoons melted butter

1 shallot, minced fine

2 tablespoons fresh lemon juice

1 clove garlic, minced fine

1 tablespoon finely minced fresh Italian parsley

1 Preheat the broiler. Combine the white pepper, garlic powder, and onion powder and sprinkle over the fillets.

2 Lay fish in an 8-x-12-inch baking pan.

3 Combine the butter, shallot, lemon juice, garlic, and parsley and spoon over the fish.

4 Broil the fish 4 to 6 inches from broiler for about 3 to 5 minutes. Fish will become opaque quickly and will cook very quickly. Monitor the fish as it cooks because each of the fillets has a mind of its own. One fillet may be done in 5 minutes, and it may take a total of about 10 minutes for all of the fillets to be done.

5 As each fillet gets done, remove it from the broiler pan, transfer to a warmed plate, and cover with foil to keep warm until all fillets are done and ready to serve.

Tip: Always watch your cooking times and baby-sit fish when you’re cooking it. There’s nothing worse than overdone, dry, and rubbery fish.

Per serving: Calories 136 (From Fat 45); Fat 5g (Saturated 3g); Cholesterol 63mg; Sodium 84mg; Carbohydrate 3g; Dietary Fiber 0g (Net Carbohydrate 3g); Protein 19g.

Swordfish Piccata

If you haven’t experienced swordfish, you’re in for a tasty low-carb surprise — you’ll be amazed at the carb counts. The texture of swordfish appears to be meaty, but don’t let that fool you into thinking it’s hardy and needs long cooking times. Treat it with a little tender love and care to preserve its natural moisture.

Preparation time: 5 minutes

Cooking time: 4 to 5 minutes

Yield: 4 servings

4 swordfish steaks (about 8 ounces and 1/2-inch thick each)

2 tablespoons olive oil

1/2 teaspoon pepper

1 tablespoon fresh lemon juice

2 tablespoons capers

1 tablespoon finely chopped fresh Italian parsley

1 lemon, sliced very thin

1 Preheat the broiler. Rub both sides of the fish steaks with the olive oil. Grind fresh pepper over both sides of the swordfish steaks and place them on the broiler pan.

2 Broil fish on each side for about 2 minutes, turning only once. Fish will turn almost opaque.

3 Place fish on warmed plates for a nice touch. Sprinkle with fresh lemon juice, capers, and fresh parsley. Garnish with lemon slices.

Variation: Try a simple olive oil and fresh lemon juice marinade for swordfish steaks. Use 1/4 cup fresh lemon juice and 1 tablespoon of extra-virgin olive oil. Combine with 2 minced garlic cloves. Marinate the fish for about 20 minutes. Top each fillet with a slice of purple onion and pop them under the broiler or on the grill. Sprinkle some fresh feta cheese on top before serving.

Variation: Marinate chunks of swordfish in herbed vinaigrette for 15 to 20 minutes. Skewer the marinated chunks and cook under the broiler or on the grill.

Per serving: Calories 323 (From Fat 138); Fat 15g (Saturated 3g); Cholesterol 83mg; Sodium 320mg; Carbohydrate 2g; Dietary Fiber 1g (Net Carbohydrate 1g); Protein 42g.

Blackened Catfish

The recipe for this blackening seasoning can be made hotter by adding more pepper. You can make a large amount of seasoning and store it in a tightly covered jar. Just about any fish takes to blackening. I’ve reeled in a catfish by his whiskers here for you to blacken and enjoy. You can’t beat the flavor of this guy on a platter! I’ll never forget coming home from work one day when we lived at the lake in Iowa. My daughter Katie had been on the dock fishing and had caught a huge catfish that was so big she couldn’t get it off the hook by herself. So there it was in the bathtub — Katie had cut her line, taken it in the house, and plopped it in the tub to keep him fresh. Supper was great that night!

Preparation time: 10 minutes

Cooking time: 4 minutes

Yield: 6 servings

2 1/2 teaspoons salt

1 teaspoon onion powder

1 teaspoon cayenne (adjust to taste)

3/4 teaspoon white pepper (adjust to taste)

3/4 teaspoon black pepper (adjust to taste)

1 tablespoon paprika

1/2 teaspoon dried oregano leaves

1/2 teaspoon crushed dried thyme leaves

1 tablespoon butter

1 tablespoon olive oil

2 pounds fresh catfish (approximately 6 6-ounce pieces)

1 Combine the salt, onion powder, cayenne, white pepper, black pepper, paprika, oregano leaves, and thyme leaves, and mix or shake well. Place seasoning in a pie plate or shallow bowl.

2 Preheat a heavy skillet, preferably cast iron, over medium high heat until it’s hot but not smoking. Melt the butter and add the oil. The skillet should be hot before adding the fish.

3 Dredge both sides of each piece of fish in seasoning mixture.

4 Drop the fish into the skillet and cook for 2 minutes on each side. The fish will be firm and opaque. Catfish is done when it just starts to flake.

Per serving: Calories 233 (From Fat 149); Fat 17g (Saturated 4g); Cholesterol 73mg; Sodium 1,024mg; Carbohydrate 2g; Dietary Fiber 1g (Net Carbohydrate 1g); Protein 23g.

Sailing Around with Shellfish

Holy mackerel, I almost forgot about the shellfish. Some shellfish are a bit higher in carbs than all the fishes in the sea. Scallops, oysters, and clams are on the higher end of the spectrum. But if you’re a shrimp and crab lover, you’ll be delighted to know they hold down the low end when it comes to carb counts (see the “Calculating Carb Counts of Your Catch” section earlier in this chapter).

Just take a quick gander at the carb counts and make the shellfish with lower carb counts part of your low-carb healthy lifestyle starting right now. Save those with higher counts for special occasions because, despite the higher carb counts, the health benefits are a positive trade-off, so you don’t have to deny yourself these shellfish entirely. But don’t forget that how you prepare any seafood also affects the carb count. Does it get any better? Eating fantastic seafood can help you maintain your optimal weight and make you healthier at the same time.

Seafood stir by the seat of your pants

I sometimes make a delicious stir-fry with shrimp, scallops, and calamari rings — all of which are waiting for me in my freezer. I also peek in the freezer and see what kinds of veggies I have on hand. On any given day, they may include broccoli; green string beans; maybe a few wax beans; a combo of red, green; and yellow peppers; edamame; skinny asparagus spears; or a host of other great veggies. And I always try to keep frozen garlic, parsley, and basil on hand too. My skillet of choice is a very old cast-iron skillet. I pour some olive oil in the skillet and throw in some garlic, basil, and parsley, giving it a quick stir. Then I add my frozen veggies, stirring until everything is well mixed. (A couple dashes of soy sauce enhance the flavors even more.) I start with the veggies and cook them a little bit to give them a head start before I add the seafood because seafood cooks very quickly. Cook this conglomeration until the shrimp turns pink, the veggies are crisp-tender, and the scallops and calamari are cooked through. I actually make a skillet-full and have it for a quick supper and put the rest in the fridge. It’s great cold the next day for lunch, or you can pop it in the microwave. And one of my favorite ways to eat it is wrapped up in a low-carb tortilla! Cook this once and eat it two or three times!

Shrimp Scampi

Shrimp Scampi is a simple recipe, but it’s always a favorite. Seafood can make your everyday low-carb lifestyle feel like fine dining a couple times a week. You may want to throw a tablecloth, some cloth napkins, and maybe even a couple candles on the table for this one. But then again, it’s ready in minutes, so it’s also a candidate when you’re in a rush to get out the door. This is delightful served over a bed of steamed zucchini or squash strips.

Preparation time: 5 minutes

Cooking time: 3 to 4 minutes

Yield: 4 servings

1 teaspoon butter

2 teaspoons olive oil

2 cloves garlic, minced fine

1 pound medium peeled shrimp

1/4 cup dry white wine

Juice of 1 lemon

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 cup finely chopped fresh Italian parsley

1 lemon cut in wedges for garnish

1 Melt the butter in a sauté pan and add the olive oil. Add the garlic and sauté for 1 minute. Be careful not to let the garlic burn. If it does, toss it and start again.

2 Add the shrimp and sauté for one minute.

3 Add the wine, lemon juice, salt, and pepper and continue to sauté until the shrimp turns pink. Don’t overcook.

4 Sprinkle with fresh parsley and garnish with lemon wedges. Serve immediately.

Per serving: Calories 126 (From Fat 38); Fat 4g (Saturated 1g); Cholesterol 171mg; Sodium 342mg; Carbohydrate 3g; Dietary Fiber 1g (Net Carbohydrate 2g); Protein 18g.

Shrimp and Scallop Combo

Here’s a great combo of shrimp and scallops that weighs in at around 9 grams of carbs per serving. A combination of shrimp and scallops with a rich and creamy sauce, this dish is sure to become a one of your low-carb favorites when you’re in the mood for something special. If you have those cute little ovenproof individual scallop shells, they make a very impressive presentation for this recipe.

Preparation time: 20 minutes

Cooking time: 30 to 35 minutes

Yield: 4 servings

3 tablespoons butter, divided

8 large tiger shrimp, peeled, deveined, and cut into thirds

1 pound fresh scallops

1 tablespoon finely chopped fresh Italian parsley, divided

1 cup dry white wine

Salt and pepper to taste

2 tablespoons flour

1 1/4 cups light cream, heated

1 cup grated Gruyère cheese, divided

1/4 teaspoon nutmeg

1 lemon, cut in 4 wedges for garnish

1 Melt 1 tablespoon of the butter in a large saucepan. Add the shrimp, scallops, half of the fresh parsley, and the wine. Season to taste with salt and pepper. Cover and bring to a boil over medium-high heat. Remove from heat and let sit covered for 3 or 4 minutes.

2 Remove the seafood from the pan and place it in a medium bowl. Set the seafood aside. Strain the liquid into another bowl and set the liquid aside.

3 Melt the remaining 2 tablespoons butter in the saucepan over medium-low heat. When the butter is hot, quickly stir in the flour and whisk until well blended. Cook for only 1 minute over reduced heat.

4 Slowly add the strained poaching liquid into the flour mixture, stirring constantly.

5 Add the cream and the rest of the parsley, mixing all ingredients well. Over very low heat, cook for 8 to 10 minutes. Preheat the broiler while you finish cooking the sauce.

6 Stir in half of the Gruyère cheese and all of the nutmeg into the sauce. Cook over low heat for 2 more minutes.

7 Place the seafood in the sauce and stir well. Remove from the heat.

8 Spoon the seafood mixture into individual ovenproof serving dishes. Sprinkle with the remaining cheese. Broil in the oven for 3 to 4 minutes, just until the cheese is melted. Watch carefully so the cheese doesn’t brown or burn.

Per serving: Calories 489 (From Fat 297); Fat 33g (Saturated 20g); Cholesterol 179mg; Sodium 557mg; Carbohydrate 9g; Dietary Fiber 0g (Net Carbohydrate 9g); Protein 35g.