CHAPTER 3

SPEEDY, SUSTAINABLE SEAFOOD

CAJUN-CRUSTED TILAPIA TACOS WITH PICO DE GALLO

Eating these light and fresh tacos instantly transports me to a coastal beach vacation. I prefer using fresh tilapia for these since it’s available year-round and the thickness is a good fit for a small taco. Make a double batch of the pico de gallo for chips and dip!

FOR THE PICO DE GALLO:

1 large tomato, diced (1 cup, or 180 g)

1/3 cup (55 g) red onion, diced

2 tablespoons (28 ml) lime juice

2 tablespoons (2 g) chopped cilantro

1 teaspoon (3 g) seeded, deveined, minced jalapeño pepper

1/2 teaspoon minced garlic

1/8 teaspoon salt

Freshly ground black pepper

FOR THE FISH:

1 pound (455 g) U.S. farm-raised tilapia (or cod, haddock)

1/4 cup (60 ml) extra-virgin olive oil, divided

1 teaspoon (3 g) Cajun seasoning (or more for extra kick)

1/4 cup (30 g) whole-wheat flour

FOR ASSEMBLY:

8 warm small corn or whole-grain flour tortillas

2 cups (140 g) shredded green cabbage

1 avocado, sliced

4 lime wedges

TO MAKE THE PICO DE GALLO: Place all the pico de gallo ingredients in a small mixing bowl and toss to combine.

TO MAKE THE FISH: Cut tilapia into strips that fit into the size of the tortillas you are using. Heat a large sauté pan over medium-high heat and add 2 tablespoons (28 ml) of oil. Sprinkle Cajun seasoning over fish and dust lightly with flour. When oil is hot and shimmering, add fish to the pan in a single layer, ensuring that pieces are not touching one another. Cook fish in batches, adding 2 tablespoons (28 ml) of oil to each batch as necessary. Cook fish until it is opaque almost halfway through, about 2 minutes. Turn and cook second side until fish is opaque throughout. Remove cooked fish from the pan and place it on a plate lined with paper towels; cover plate with foil to keep warm.

TO ASSEMBLE: Fill tortillas with fish, cabbage, avocado, and pico de gallo. Serve immediately with lime wedge.

GO GREEN

If local tomatoes aren’t available in your area during winter, use 1 cup (185 g) diced oranges or grapefruit.

RECIPE NOTE

To save time, you can chop the tomatoes and onion for the pico de gallo in a food processor. Remove and then pulse the jalapeño, cilantro, and garlic together. Combine all of the salsa ingredients in one bowl.

GO CLEAN

When choosing tortillas, look for those that contain the fewest ingredients—ideally just ground corn, lime, and salt in corn tortillas and whole-wheat flour, oil, and salt in flour tortillas.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 2 TACOS EACH (WITH 1/4 CUP [65 G] PICO DE GALLO)

PER SERVING: 473 CALORIES; 25 G TOTAL FAT; 4 G SATURATED FAT; 27 G PROTEIN; 41 G CARBOHYDRATE; 9 G DIETARY FIBER; 45 MG CHOLESTEROL.

◁ GRILLED CILANTRO SHRIMP TACOS WITH MANGO SALSA

If you don’t feel like using the grill, cook the shrimp and marinade in a loosely covered skillet over medium heat, reducing heat as needed. You’ll know a mango is ripe when it yields slightly to a gentle squeeze.

FOR THE SHRIMP:

1 pound (455 g) peeled and deveined large shrimp (21/25 count), tails removed

1/4 cup (4 g) chopped cilantro

2 tablespoons (28 ml) lime juice

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

2 teaspoons (6 g) minced garlic

1/4 teaspoon salt

Freshly ground black pepper

6 long grill skewers (if using wooden skewers, presoak in water 10 minutes)

FOR THE SALSA:

1 mango, diced (about 1 cup, or 175 g)

3/4 cup (113 g) chopped red bell pepper

2 tablespoons (2 g) chopped cilantro

2 tablespoons (13 g) thinly sliced scallions

2 teaspoons (10 ml) lime juice

1/2 teaspoon minced garlic

1/2 teaspoon minced jalapeño (add more to make it spicier)

1/4 teaspoon ground cumin

1/8 teaspoon chili powder

1 pinch salt

Freshly ground black pepper

8 corn or small whole-grain flour tortillas

Extra-virgin olive oil for drizzling

TO MAKE THE SHRIMP: Preheat grill on medium-high heat (400°F, 200°C, or gas mark 6). In a medium bowl, mix shrimp with cilantro, lime juice, oil, garlic, salt, and pepper. Stand 2 skewers up on the counter, 1/2 inch (1.3 cm) apart with sharp sides pointing up, and thread on the shrimp, pushing them all the way down to 1 inch (2.5 cm) from base of skewers. Repeat until all the shrimp are skewered, being careful to leave small spaces between each. Place shrimp skewers on a sheet pan, cover with plastic wrap, and chill to marinate at least 15 minutes, or up to 4 hours.

TO MAKE THE SALSA: Stir together mango, bell pepper, cilantro, scallions, lime juice, garlic, jalapeño, cumin, chili powder, salt, and pepper.

Oil the grill and place shrimp on the grate. Close the lid and cook for 3 to 4 minutes until shrimp are opaque almost halfway through. Turn skewers over to cook the shrimp through, another 2 to 3 minutes. Remove shrimp from skewers. Heat tortillas on the grill or in a microwave until hot, about 30 seconds. Fill tortillas with shrimp and salsa and drizzle with oil.

RECIPE NOTE

To save time, pulse the salsa ingredients separately in a food processor to chop and then combine in a bowl.

TOTAL PREP AND COOK TIME: 1 HOUR, 15 MINUTES • YIELD: 4 SERVINGS, 2 TACOS EACH (WITH 8 SHRIMP AND 1/3 CUP [83 G] SALSA)

PER SERVING: 249 CALORIES; 6 G TOTAL FAT; 1 G SATURATED FAT; 18 G PROTEIN; 32 G CARBOHYDRATE; 5 G DIETARY FIBER; 137 MG CHOLESTEROL.

OVEN-FRIED FISH N’ CHIPS WITH LEMON YOGURT DIP

While sampling this dish, my friend announced, “This gives me my pub house fish fry fix!” Just be sure to confirm with the fishmonger that all fish bones have been removed.

FOR THE CHIPS:

Cooking oil spray

2 medium russet potatoes, cut lengthwise into long batons (like French fries)

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1/2 teaspoon Cajun seasoning

FOR THE FISH:

1 cup (56 g) panko bread crumbs

1/2 teaspoon Cajun seasoning

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

3 tablespoons (23 g) whole-wheat flour

11/2 teaspoons (4 g) onion powder

Freshly ground black pepper

1/4 teaspoon salt

1 large egg

2 teaspoons (10 g) Dijon mustard

1 pound (455 g) cod, cut crosswise into 1/3-inch (1 cm)-thick strips (slightly larger than the size of your thumb)

FOR THE DIP:

1/4 cup (60 g) avocado oil mayonnaise

1/4 cup (60 g) nonfat plain Greek yogurt

11/2 teaspoons (8 g) Dijon mustard

11/2 teaspoons (8 g) ketchup or tomato paste

11/2 teaspoons (8 ml) lemon juice

Arrange 1 rack near the bottom and another in the middle of oven. Preheat oven to 450°F (230°C, or gas mark 8) and line 2 large sheet pans with parchment paper coated with spray.

TO MAKE THE CHIPS: Toss together potatoes, oil, and seasoning on 1 pan and spread out in a single layer. Bake on bottom rack for 45 to 50 minutes, turning chips and rotating pan halfway after 25 minutes, until golden.

TO MAKE THE FISH: Toast bread crumbs in a sauté pan over medium heat for 2 minutes, tossing every 30 seconds until golden. Stir together bread crumbs and Cajun seasoning, drizzling in oil while stirring. In a medium shallow dish, mix flour, onion powder, pepper, and salt. Beat egg, mustard, and 1 teaspoon (5 ml) of water in a third dish. Coat one-third of the fish in the flour mixture, tossing gently with a fork. Lift fish with another fork and add it to the egg to coat it. Lift pieces with fork to drain them well and cover them completely with bread crumbs. Arrange pieces of fish in rows on pan, ensuring that they do not touch one another. Bake on middle rack for 10 minutes until fish is white and creamy inside.

TO PREPARE THE DIP: Stir together mayonnaise, yogurt, mustard, ketchup, and lemon juice. Enjoy the cooked fish and potatoes immediately with dip. Leftovers can be reheated in the oven at 350°F (180°C, or gas mark 4) the same or the next day.

GO CLEAN

If you can find it, choose U.S. Pacific, U.S. Alaska, Icelandic, or northeast Arctic cod (marketed as scrod or whitefish) since these fisheries are well managed and use catching methods with low levels of bycatch that don’t damage marine habitats.

TOTAL PREP AND COOK TIME: 60 MINUTES • YIELD: 5 SERVINGS, 3 TO 4 PIECES FISH EACH (WITH ABOUT 12 FRIES AND 1 TABLESPOON [15 G] DIP)

PER SERVING: 382 CALORIES; 10 G TOTAL FAT; 1 G SATURATED FAT; 24 G PROTEIN; 47 G CARBOHYDRATE; 7 G DIETARY FIBER; 82 MG CHOLESTEROL.

SPINACH PARMESAN STUFFED SALMON

You can make these salmon pockets earlier in the day. Allow them to sit on the counter for 30 minutes prior to baking to aid with even cooking. Pop them in the oven for a meal in minutes; they are great when paired with rice pilaf. Feel free to play around with different flavor combinations, such as substituting arugula for spinach or chopped walnuts for pine nuts, and sprinkling on fresh herbs.

Olive oil spray

2 cups (60 g) finely chopped baby spinach (or [40 g] baby arugula)

3 tablespoons (42 g) avocado oil mayonnaise

2 tablespoons (14 g) whole-grain bread crumbs or almond flour

1 tablespoon (5 g) grated Parmesan cheese

2 teaspoons (10 g) Dijon mustard

Freshly ground black pepper

1/8 teaspoon salt

1 pound (455 g) thick, center-cut, skin-on salmon fillets*, cut into 4 portions

Preheat oven to 350°F (180°C, or gas mark 4). Line a sheet pan with parchment paper coated with spray. Combine spinach, mayonnaise, bread crumbs or almond flour, Parmesan cheese, mustard, pepper, and salt in a bowl. Place the salmon fillets on the sheet pan, folding thin edges underneath themselves to prevent overcooking. Cut lengthwise slits into the salmon, not cutting completely through. Stuff the spinach mixture into the center and mound some onto the top of each fillet. Bake for 17 minutes until the center of the fillet is cooked through.

RECIPE NOTE

*Remove the skins if only thin salmon fillets are available. With skinned sides up, place the filling in the centers of the pieces and fold them over like taco shells.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 1 POCKET EACH

PER SERVING: 217 CALORIES; 13 G TOTAL FAT; 3 G SATURATED FAT; 19 G PROTEIN; 3 G CARBOHYDRATE; 1 G DIETARY FIBER; 51 MG CHOLESTEROL.

◁ “READY WHEN YOU ARE” HALIBUT & SUMMER SQUASH PAPER POUCHES

You can prepare these pouches earlier in the day or the night before and refrigerate until dinnertime. If you assemble them ahead of time, allow them to sit on the counter for 30 minutes before baking to help ensure even cooking. This dish is elegant enough for company and you can impress your guests by naming it Halibut en Papillote, meaning “in paper” in French!

11/4 pounds (570 g) skin-on, boned halibut fillets, cut into 4 portions, blotted dry

1/4 teaspoon salt, divided

Freshly ground black pepper

1 cup (120 g) 1/4-inch (6 mm)-diced zucchini

1 cup (120 g) 1/4-inch (6 mm)-diced yellow squash

1 cup (150 g) halved cherry tomatoes

1/4 cup (40 g) thinly sliced red onion

4 teaspoons (20 ml) extra-virgin olive oil

2 teaspoons (6 g) capers, chopped

2 teaspoons (4 g) grated lemon zest

1 teaspoon (3 g) minced garlic

4 lemon wedges

Preheat oven to 400°F (200°C, or gas mark 6). Season fish with half of the salt and pepper. In a medium bowl, mix zucchini, squash, tomatoes, onion, oil, capers, lemon zest, garlic, and remaining salt and pepper.

Tear off four 15 x 12-inch (38 x 30 cm) sheets of parchment paper; arrange sheets vertically and place fish just below the center on each sheet. Place a heaping 1/2 cup (60 g) of vegetables on top of each piece of fish. Fold paper over to make the top and bottom corners meet. Beginning with the left corner, fold up 1 inch (2.5 cm), overlapping sections to seal in the contents, and ending with the right corner. Fold each corner under. Finished pouches should look like half-moons. Repeat with remaining pouches and place on a large sheet pan. Bake for 13 minutes for 1-inch (2.5 cm)-thick fillets or until pouches make a strong sizzling sound. Adjust cooking time by a couple of minutes for thinner or thicker fillets.

Remove from the oven and serve immediately, placing pouches on plates or shallow bowls, allowing guests to carefully unwrap or cut into their own portion, avoiding direct contact with hot steam. Serve with lemon wedges.

GO CLEAN

Pacific halibut (market name Alaska halibut) caught in Alaska and Canada is the most eco-friendly choice and is lower in mercury and PCBs (polychlorinated biphenyls) than California halibut. Avoid Atlantic halibut, which are so overfished they are off-limits for commercial fishing. Fresh Alaska halibut peaks in supply and dips in price in May and June. Frozen halibut, including steaks, work beautifully in this recipe, too, as does cod or haddock.

TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 4 SERVINGS, 1 POUCH EACH

PER SERVING: 228 CALORIES; 8 G TOTAL FAT; 1 G SATURATED FAT; 31 G PROTEIN; 8 G CARBOHYDRATE; 2 G DIETARY FIBER; 46 MG CHOLESTEROL.

◁ PISTACHIO & WHOLE-GRAIN TORTILLA CRUSTED TILAPIA WITH CHILI LIME SAUCE

A clean-eating mantra includes wasting as little food as possible. This recipe provides an excellent vehicle for using up the small, broken tortilla chips at the bottom of the bag. To chop the chips and nuts quickly, try smashing them in a reusable plastic bag with a mallet or rolling pin, or whir them in a food processor.

FOR THE TILAPIA:

1 large egg

1/4 cup (4 g) finely chopped cilantro

1 teaspoon Dijon mustard

1/2 cup (60 g) crushed whole-grain tortilla chips (from about 12 large whole chips)

1/4 cup (31 g) finely chopped pistachios

1 teaspoon (13 g) ground cumin

1/2 teaspoon garlic powder

1/4 teaspoon chili powder

1/4 teaspoon salt

Freshly ground black pepper

1 pound (455 g) tilapia fillets, cut into at least 4 portions (or cod, haddock)

FOR THE SAUCE:

1/4 cup (60 g) avocado oil mayonnaise

1 teaspoon (5 ml) lime juice

1 pinch chili powder

1 pinch salt

TO MAKE THE TILAPIA: Preheat oven to 425°F (220°C, or gas mark 7). Line a large sheet pan with parchment paper or a silicone baking mat. Whisk egg, cilantro, mustard, and 1 teaspoon (5 ml) of water together in a shallow dish. In another dish, combine chips, pistachios, cumin, garlic powder, chili powder, salt, and pepper. Dip fish in egg mixture, coating on both sides, and then coat fish well in breading. Place fish on pan with rounded side up. Bake for 14 minutes until golden on the outside and opaque and slightly firm in the center.

TO MAKE THE SAUCE: Blend all sauce ingredients.

Serve the fish with the sauce.

RECIPE NOTE

No-shell pistachios are now widely available in grocery stores—a big time saver for recipes.

GO CLEAN

» Choose U.S. farm-raised tilapia, which is low in contaminants and is produced with eco-friendlier practices than those of Southeast Asia and Latin America.

» Besides being green in color, pistachios are green for the environment. Approximately 1 ounce (28 g) of pistachios provides about the same amount of protein as 1 ounce (28 g) of raw red meat, using only a tiny fraction of the fossil fuel required to produce it. For a smaller carbon footprint, look for pistachios originating closer to home, instead of those from across the globe.

TOTAL PREP AND COOK TIME: 35 MINUTES • YIELD: 4 SERVINGS, 1 LARGE OR 2 SMALL PIECES OF TILAPIA EACH (WITH 1 TABLESPOON [15 G] OF SAUCE)

PER SERVING: 264 CALORIES; 18 G TOTAL FAT; 2 G SATURATED FAT; 25 G PROTEIN; 12 G CARBOHYDRATE; 2 G DIETARY FIBER; 97 MG CHOLESTEROL.

SIZZLING SICHUAN SHRIMP & STRING BEAN STIR-FRY

This recipe offers a way to use green beans in a main course, another option for peak season when beans are so abundant. Black bean sauce lasts awhile in the refrigerator, so you’ll be able to use it over time in stir-fries.

FOR THE SAUCE:

2 tablespoons (30 g) black bean sauce (found in Asian food section)

2 tablespoons (28 ml) rice wine (or mirin, vermouth, or dry sherry)

2 tablespoons (28 ml) reduced sodium soy sauce

2 teaspoons (13 g) honey

FOR THE STIR-FRY:

4 teaspoons (20 ml) high-heat oil like avocado or rice bran, divided

1 pound (455 g) green beans, trimmed and blotted dry

1 pound (455 g) peeled and deveined large shrimp (21/25 count), tails removed

3 dried red chiles, more or less to adjust spiciness

1 scallion, chopped

1 tablespoon (10 g) minced garlic

1 tablespoon (6 g) minced ginger

1 teaspoon (5 ml) reduced sodium soy sauce

4 cups (780 g) cooked brown rice (or brown rice noodles)

TO MAKE THE SAUCE: Blend all the sauce ingredients in a small bowl with 2 tablespoons (28 ml) of water.

TO MAKE THE STIR-FRY: Heat a wok or a large pot over medium heat and add oil. When oil is shimmering, add beans and cook until slightly wrinkled, stir-frying every 60 seconds, about 5 minutes. Place beans on a plate. Put the wok back on the heat, add shrimp, chiles, scallions, garlic, ginger and 1 teaspoon (5 ml) soy sauce, and cook just until shrimp are opaque in the center, about 3 minutes. Remove chiles and swirl in the sauce. Add beans to reheat, mixing well. Serve over rice.

GO CLEAN

Only 2 percent of imported shrimp from China, Malaysia, India, and Vietnam are tested by the U.S. Food and Drug Administration (FDA) to monitor illegal antibiotic and pesticide content. The FDA tests for thirteen types of drug residues, while Europe and Japan test for more than twice that amount. Much of this imported shrimp is also produced with child and forced labor, providing one more reason to choose local foods. The eco-friendliest shrimp of this size include U.S. farmed and British Columbian wild-caught, with U.S. wild-caught being a good alternative. Avoid farmed shrimp from Mexico and imported wild-caught shrimp.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 1 CUP (232 G) STIR-FRY EACH (WITH 1 CUP [195 G] RICE)

PER SERVING: 394 CALORIES; 8 G TOTAL FAT; 1 G SATURATED FAT; 23 G PROTEIN; 59 G CARBOHYDRATE; 7 G DIETARY FIBER; 137 MG CHOLESTEROL.

EASY COD FINGERS WITH TARTAR SAUCE

As soon as these come out of the oven, I start munching on them and it’s hard to stop! I find that kids favor protein foods cut into sticks or nuggets. The food cooks a lot faster this way, too. Rest easy if you’re afraid to try a fish that is “too fishy,” as cod is a mild-tasting white fish. This is a great gluten-free option, too.

FOR THE COD FINGERS:

1/2 cup (50 g) almond flour

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon salt

Freshly ground black pepper

1 pound (455 g) cod fillets, cut into finger-size strips

FOR THE TARTAR SAUCE:

1/4 cup (60 g) avocado oil mayonnaise

1 tablespoon (15 g) dill pickle relish (or 1 tablespoon chopped pickles)

1/2 teaspoon Dijon mustard

TO MAKE THE COD: Preheat oven to high broil. Place a wire cooling rack on a sheet pan. Using a bowl large enough to hold the fish, mix the almond flour, paprika, garlic powder, onion powder, salt, and pepper. Coat the cod in the breading and place on the rack-pan set-up. Put in the oven and reduce heat to low broil. Bake for 10 minutes or until the cod is golden. Turn and cook a couple more minutes to brown the other side. Make your sauce while the fish cooks.

TO MAKE THE TARTAR SAUCE: Combine the sauce ingredients. Serve alongside the cod.

GO GREEN

Wild Alaska cod is in season in the fall and winter. In the off season, use frozen Alaska cod, which is equally delicious and ready whenever you are. Thaw it in the fridge the night before or the morning of the day you’ll be cooking it.

< 30 TOTAL PREP AND COOK TIME: 25 MINUTES • YIELD: 4 SERVINGS, 6 FINGERS EACH (WITH 1 TABLESPOON [14 G] SAUCE)

PER SERVING: 270 CALORIES; 19 G TOTAL FAT; 2 G SATURATED FAT; 21 G PROTEIN; 5 G CARBOHYDRATE; 1 G DIETARY FIBER; 59 MG CHOLESTEROL.

◁ TOASTED SESAME SALMON NUGGETS WITH SWEET-SAVORY SCALLION SAUCE

Scarlet devoured wild Alaska salmon as a baby, until her finicky eating habits kicked in at age two. At two-and-a-half years old she tried these nuggets with natural ketchup and gobbled them up, thinking they were chicken! One online reviewer of the first edition of this book said, “My kids can’t get enough of this recipe.”

FOR THE NUGGETS:

1 cup (56 g) whole-grain panko bread crumbs

3 tablespoons (22 g) whole-wheat flour

11/2 teaspoons (4.5 g) garlic powder

1/4 teaspoon salt

Freshly ground black pepper

1 tablespoon (8 g) black sesame seeds

1/2 teaspoon Chinese 5-spice powder (or 1/4 teaspoon cinnamon and 1/8 teaspoon each ground fennel and cloves)

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1 large egg

2 teaspoons (8 g) Chinese mustard

1 teaspoon (5 ml) reduced sodium soy sauce

1 pound (455 g) skinned salmon, cut crosswise into 1/2 x 2-inch (1.3 x 5 cm) strips

FOR THE SAUCE:

2 tablespoons (12 g) thinly sliced scallions

4 teaspoons (27 g) sweet chili sauce (found in Asian food section)

2 teaspoons (10 ml) reduced sodium soy sauce

2 teaspoons (8 g) Chinese mustard

TO MAKE THE NUGGETS: Preheat oven to 450°F (230°C, or gas mark 8) and line a large sheet pan with parchment paper. Toast bread crumbs in a sauté pan over medium heat for 2 minutes, tossing every 30 seconds until golden. Mix flour, garlic powder, salt, and pepper in a medium shallow dish. In another dish, stir together toasted bread crumbs, sesame seeds, and 5-spice powder, drizzling in oil while stirring. Beat egg, mustard, and soy sauce in a third dish. Coat one-third of the batch of fish in the flour mixture, tossing gently with a fork. Lift the fish with another fork and coat it with the egg mixture. Lift the pieces with a fork to drain them and cover them completely with the bread crumbs. Arrange them closely, but not touching, in rows on the pan. Bake on middle rack for 10 minutes until fish is creamy inside and slightly firm.

TO PREPARE THE SAUCE: Stir together all sauce ingredients. Enjoy the fish immediately with the sauce. Leftovers can be reheated in the oven at 350°F (180°C, or gas mark 4) until heated through, the same or the next day.

GO CLEAN

Choose fresh wild Alaska salmon during peak season (April through October), which is superior in sustainability and taste. Wild salmon from Washington and British Columbia rank second. Avoid Atlantic farm-raised salmon, which usually contains high levels of PCBs (polychlorinated biphenyls), a toxic industrial chemical that is banned in the United States and lingers in bodies of water. Some grocery stores, with high standards for seafood, now offer better-quality farm-raised salmon, however.

TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 5 SERVINGS, 3 TO 4 NUGGETS EACH (WITH 1 TABLESPOON [15 G] SAUCE)

PER SERVING: 253 CALORIES; 13 G TOTAL FAT; 2 G SATURATED FAT; 18 G PROTEIN; 15 G CARBOHYDRATE; 1 G DIETARY FIBER; 82 MG CHOLESTEROL.

PAN ROASTED TROUT WITH WARM TOMATO CAPER SALAD

Feel free to substitute salmon or tilapia for the trout, increasing cooking time as needed for thicker fillets.

2 whole, skin-on, rainbow trout fillets (about 1 pound, or 455 g)

1/4 teaspoon salt

Freshly ground black pepper

1/8 teaspoon garlic powder

2 teaspoons (10 ml) high-heat oil like avocado, rice bran, or canola oil

2 tablespoons (20 g) minced shallot or red onion

2 cups (300 g) halved cherry tomatoes

1/4 cup (25 g) pitted kalamata olives, halved

1 teaspoon (3 g) capers, chopped

1/4 cup (15 g) chopped Italian flat-leaf parsley

Season the skinless side of the trout with salt, pepper, and garlic powder. Fold the trout back into the shape of a whole fish. Heat a large frying pan over medium-high heat and add oil. When oil begins to shimmer, place trout in the pan.* Tilt the pan slightly to evenly coat the bottom of the fish with oil. Reduce heat to medium and cook for 5 minutes or until trout is browned on one side and opaque almost halfway through. Turn and cook for 5 minutes until all flesh is opaque and top center (the thickest part) yields to gentle pressure, but before it is completely firm. Place trout on a plate near the stovetop to keep it warm.

Return pan to heat set to medium-low, add shallots, and cook until translucent, about 1 minute. Add tomatoes, olives, and capers. Sauté until tomatoes have softened a bit, about 2 minutes. Stir in parsley and remove from heat. Reopen the trout and divide into 4 servings. Spoon on tomato topping and serve immediately.

GO CLEAN

Farm-raised rainbow trout, otherwise marketed as golden or steelhead trout, ranks well in sustainability and omega-3 content. It looks like and tastes milder than salmon, and works beautifully here. Avoid Lake Michigan trout, which is overfished and in serious decline.

RECIPE NOTES

» *If using steelhead trout, which is thicker than other varieties, cut it into individual portions, cooking skinless side first, about 4 minutes, and 2 to 3 minutes on the other side.

» You can omit the olives and capers and add 1 teaspoon (5 ml) of lemon juice or balsamic vinegar and a bit of extra salt in its place.

< 30 TOTAL PREP AND COOK TIME: 20 MINUTES • YIELD: 4 SERVINGS, 1 PIECE FISH EACH (WITH 1/2 CUP [90 G] TOMATO TOPPING)

PER SERVING: 198 CALORIES; 10 G TOTAL FAT; 1 G SATURATED FAT; 22 G PROTEIN; 4 G CARBOHYDRATE; 1 G DIETARY FIBER; 59 MG CHOLESTEROL.

ANGEL HAIR PASTA WITH SHRIMP, SUMMER VEGETABLES & FRESH GOAT CHEESE

This recipe offers an exciting change from red sauced pasta dishes. The goat cheese melts and clings to the pasta, tricking your taste buds into thinking it’s a cream-based sauce.

2 tablespoons (28 ml) extra-virgin olive oil, divided

1/2 cup (80 g) diced red onion

2 teaspoons (6 g) minced garlic

1 medium zucchini, sliced into half-moons (about 13/4 cups, or 210 g)

1 medium yellow summer squash, sliced into half-moons or quarters (about 2 cups, or 240 g)

1/2 teaspoon dried oregano (or use 2 tablespoons [8 g] fresh, chopped to stir in at the end)

1/2 teaspoon dried basil (or use 2 tablespoons [5 g] fresh; see Recipe Note)

1/4 teaspoon salt

Freshly ground black pepper

11/4 pounds (570 g) peeled and deveined large shrimp (21/25 count), tails removed

1/4 cup (60 ml) dry white wine or vegetable broth

2 cups (40 g) lightly packed arugula (or [60 g] baby spinach)

1 cup (150 g) halved cherry tomatoes

3 cups (420 g) cooked whole-grain angel hair pasta

1/3 cup (90 g) soft goat cheese

2 tablespoons (28 ml) lemon juice

1/4 cup (25 g) grated Parmesan cheese

Heat a large skillet over medium-low heat and pour in 1 tablespoon (15 ml) of oil. When oil is shimmering, add onion and garlic and cook until translucent, about 4 minutes, reducing heat as needed. Add zucchini, squash, oregano, basil, salt, and pepper and cook for 6 minutes until tender. Add shrimp and wine; cover with a lid left slightly ajar and cook until almost done, about 4 minutes. Add arugula and tomatoes and cook until wilted and shrimp is cooked through, about 2 minutes. Add cooked pasta and reheat.

Remove from heat and add the pieces of goat cheese; stir until melted and toss with remaining tablespoon (15 ml) of oil and lemon juice. Garnish with Parmesan cheese and serve hot.

RECIPE NOTE

For the dried basil, you can substitute in 2 tablespoons (5 g) of fresh basil cut in a chiffonade by stacking the basil leaves, rolling them lengthwise, slicing them very thin crosswise, and sprinkling them in at the end of the cooking process.

GO GREEN

Summer squash, including zucchini and three varieties of yellow squash, is a moderately warm-season crop and peaks during late spring, summer, and early fall depending on the region.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 11/2 CUPS (APPROX. 476 G) EACH

PER SERVING: 447 CALORIES; 16 G TOTAL FAT; 5 G SATURATED FAT; 34 G PROTEIN; 41 G CARBOHYDRATE; 6 G DIETARY FIBER; 193 MG CHOLESTEROL.

◁ LEAN & GREEN DILL SALMON BURGERS WITH CREAMY COCKTAIL SAUCE

Making these from scratch instead of buying frozen patties results in a more moist, fresher burger. This is a great recipe for using frozen wild Alaska salmon, if fresh is out of season. Ask the fishmonger to remove the skin from fresh salmon to save you the hassle.

FOR THE BURGERS:

11/4 pounds (570 g) wild Alaska salmon, skinned, boned, cut into 6 large chunks

1/4 cup (16 g) stemmed fresh dill (or 4 teaspoons [4 g] dried dill)

1 scallion, cut into 4 pieces

2 teaspoons (10 g) Dijon mustard

2 teaspoons (10 ml) sherry vinegar (or red wine vinegar or rice vinegar)

2 teaspoons (10 ml) reduced sodium soy sauce

1 small garlic clove

Freshly ground black pepper

Cooking oil spray

4 whole-grain hamburger buns

1 avocado, thinly sliced

8 slices tomato

1 cup (55 g) leafy salad greens

Lemon wedges

FOR THE SAUCE:

3 tablespoons (42 g) avocado oil mayonnaise

41/2 teaspoons (27 g) cocktail sauce

TO MAKE THE BURGERS: Preheat grill on medium heat, 375°F (190°C, or gas mark 5). Add 3 pieces of salmon, along with dill, scallion, mustard, vinegar, soy sauce, garlic, and pepper, to a food processor and run until mixture becomes pasty. Scrape down the sides of the bowl and add remaining salmon. Pulse a few times until chunks become bite-size pieces. Gently form salmon into 4 patties, not overworking, to make a tender burger. Lightly coat the cut sides of buns with spray. Oil the grill and place burgers on grate; cook for 4 minutes on the first side and 2 minutes on the flip side. Place cut side of buns on the grill to toast, right after flipping the burgers. Remove patties and buns from grill.

TO MAKE THE SAUCE: Blend mayonnaise and cocktail sauce in a small bowl. Serve each patty on a bun with avocado, tomato, salad greens, lemon wedges, and sauce.

GO GREEN

Dill season peaks in summer and early fall. Substitute Italian flat-leaf parsley when fresh dill isn’t available.

RECIPE NOTES

» You can make your own cocktail sauce with 1 tablespoon (15 g) of natural ketchup, 1 teaspoon of horseradish (or more or less to taste), and 1/2 teaspoon of lemon juice.

» If you don’t feel like grilling, sauté the patties in 2 teaspoons (10 ml) of olive oil (or lightly sprayed) in a large frying pan over medium heat.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 1 BURGER EACH (WITH 1/4 AVOCADO, 2 TOMATO SLICES, 1/4 CUP [14 G] GREENS, AND 1 TABLESPOON [15 G] SAUCE)

PER SERVING: 536 CALORIES; 26 G TOTAL FAT; 4 G SATURATED FAT; 33 G PROTEIN; 43 G CARBOHYDRATE; 10 G DIETARY FIBER; 66 MG CHOLESTEROL.

ONE-POT SHRIMP PAD THAI WITH CARROTS & BEAN SPROUTS

When you’re looking for an “out of the ordinary” dish to wake up your taste buds, this recipe really hits the spot. I add shredded carrots and extra bean sprouts, which turns this dish into an all-in-one meal. A reviewer of the first edition of this book commented, “This pad Thai is gorgeous and better than most restaurants.”

1 (8-ounce, or 225 g) package wide (like fettuccine) Thai brown rice noodles

FOR THE SAUCE:

3 tablespoons (45 ml) rice vinegar or white distilled vinegar

2 tablespoons (40 g) light agave nectar

2 tablespoons (28 ml) lime juice

4 teaspoons (20 ml) fish sauce (or reduced sodium soy sauce for a milder flavor)

1 teaspoon (5 ml) Worcestershire sauce

TO MIX WITH THE NOODLES:

2 tablespoons (28 ml) high-heat oil like avocado, rice bran, or canola

1 pound (455 g) peeled and deveined large shrimp (21/25 count), tails removed

1 tablespoon (9 g) minced garlic

1 large shallot, minced (about 1/3 cup, or 53 g)

11/2 cups (130 g) matchstick-cut carrots

1/2 cup (25 g) 1/2-inch (1.3 cm)-sliced scallions, white and green parts, divided

1 tablespoon (15 ml) fish sauce

1 large egg

2 cups (208 g) bean sprouts, divided

1/3 cup (48 g) unsalted, dry-roasted peanuts, finely chopped

Freshly ground white or black pepper

4 lime wedges

Soak noodles in water that is lukewarm or room temperature until flexible, not completely soft or mushy, about 45 minutes. Alternatively, undercook the noodles according to package directions.

TO MAKE THE SAUCE: Mix together sauce ingredients and drain the noodles.

TO MAKE THE NOODLES: Heat a large wok or pot over high heat and add oil. Add shrimp, garlic, shallots, carrots, white parts of scallions, and fish sauce to the wok and cook for 4 minutes until vegetables are tender. Add noodles to vegetable mixture, stir-frying vigorously to prevent sticking. Stir in sauce. Turn up the heat to evaporate the liquid if you have excess liquid remaining on the bottom of the wok. Push noodles to one side of the wok; add egg to the other side and scramble. Incorporate the egg, green parts of scallions, and half of the bean sprouts into the noodles. Taste a noodle, and if it’s too hard, add a little water to the pan. Finished noodles should be soft, dry, and tangled. Stir in peanuts and pepper. Serve hot with remaining bean sprouts and lime.

GO CLEAN

Any peanuts are highly susceptible to aflatoxin, a mold linked to liver cancer. Contamination is most common in areas with hot, damp climates and poor storage facilities, is generally low in Europe, but occasionally is high in the United States. To limit exposure to aflatoxin, choose the freshest peanuts available and refrigerate up to several months.

TOTAL PREP AND COOK TIME: 40 MINUTES, PLUS SOAKING TIME • YIELD: 4 SERVINGS, 11/2 CUPS (APPROX. 252 G) EACH (WITH 1/4 CUP [26 G] SPROUTS)

PER SERVING: 505 CALORIES; 14 G TOTAL FAT; 2 G SATURATED FAT; 24 G PROTEIN; 70 G CARBOHYDRATE; 5 G DIETARY FIBER; 191 MG CHOLESTEROL.