Pan-Fried Catfish with Fresh Veggie Relish
Cornmeal-Coated Baked Catfish with Italian Tomato Sauce
Baked Fish Fillets with Thyme-Dijon Topping
Salmon with Mango and Peach Salsa
Salmon Croquettes with Yogurt-Horseradish Sauce
Salmon Baked with Cucumbers and Dill
Roasted Cumin Snapper and Fresh Orange Salsa
Tuna-Macaroni Casserole with Tomatoes and Chickpeas
Grilled Trout Amandine with Ginger and Orange
Crab and Corn Cakes with Fresh Lemon
Skillet-Fried Oysters with Dijon Sour Cream
Here’s a simple recipe to try if you are a bit hesitant to cook fish. The preparation is easy, and the seasonings are light—sure to please almost everyone.
Serves 4; 3 ounces fish per serving
Vegetable oil spray (olive oil spray preferred)
4 tilapia or other thin, mild fish fillets (about 4 ounces each)
1 teaspoon dried dill weed, crumbled
3/4 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon pepper
2 medium lemons, quartered
1 Preheat the oven to 350°F.
2 Lightly spray a nonstick baking sheet with vegetable oil spray. Rinse the fish and pat dry with paper towels. Place the fish on the baking sheet.
3 In a small bowl, stir together the dill weed, paprika, salt, and pepper. Sprinkle over the fish. Lightly spray the fish with vegetable oil spray.
4 Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.
5 To serve, place the fish on plates. Place 2 lemon quarters on each plate to squeeze over the fish.
EXCHANGES
3 Very Lean Meat
Calories 118
Calories from Fat 23
Total Fat 3 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.7 g
Cholesterol 76 mg
Sodium 181 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sugars 1 g
Protein 23 g
Pan-Fried Catfish with
Fresh Veggie Relish
Crisp, flavor-packed ingredients give this vegetable relish that extra-fresh taste. You can serve it on the spicy fish or as an unusual side dish.
Serves 4; 3 ounces fish and about 1/4 cup relish per serving
RELISH
1 medium red bell pepper, very finely chopped
1 cup very finely chopped carrots
2 tablespoons very finely chopped red onion
2 tablespoons fresh lemon juice
1/2 tablespoon sugar
3/4 teaspoon grated peeled gingerroot
CATFISH
1/2 teaspoon chili powder
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon salt
1/4 teaspoon black pepper
4 catfish fillets (about 4 ounces each)
2 teaspoons canola oil
1 In a medium bowl, stir together all the relish ingredients. Set aside.
2 In a small bowl, stir together the chili powder, oregano, salt, and black pepper. Rinse the fish and pat dry with paper towels. Rub the chili powder mixture evenly over the fish.
3 Heat a 12-inch nonstick skillet over medium-high heat. Add the oil and swirl to coat the bottom. When the oil is hot, cook the fish for 3 minutes on each side, or until it flakes easily when tested with a fork.
4 To serve, place the fish on plates. Serve with the relish spooned on top or to the side.
EXCHANGES
3 Lean Meat
1 Vegetable
Calories 210
Calories from Fat 88
Total Fat 10 g
Saturated Fat 2.6 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.0 g
Cholesterol 61 mg
Sodium 219 mg
Total Carbohydrate 8 g
Dietary Fiber 2 g
Sugars 5 g
Protein 21 g
Cornmeal-Coated Baked Catfish with
Italian Tomato Sauce
Catfish with a hint of orange in its cornmeal coating partners well with oregano-infused tomato sauce.
Serves 4; 3 ounces fish and 2 tablespoons sauce per serving
TOMATO SAUCE
1 teaspoon olive oil
1 small onion, chopped
2 tablespoons grated carrot
1 medium garlic clove, minced
8-ounce can no-salt-added tomato sauce
2 tablespoons snipped fresh Italian (flat-leaf) parsley
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon crushed red pepper flakes
CATFISH
1/3 cup fat-free or low-fat buttermilk
1 tablespoon fresh orange juice
1 teaspoon grated orange zest
1/2 cup yellow cornmeal
1 medium Anaheim pepper, seeded and ribs discarded, finely chopped
1/4 teaspoon salt
Vegetable oil spray
4 catfish fillets (about 4 ounces each)
1 For the sauce, heat a medium nonstick skillet over medium heat. Pour in the oil and swirl to coat the bottom. Cook the onion, carrot, and garlic for 2 to 3 minutes, or until the onion is tender, stirring occasionally.
2 Stir in the remaining sauce ingredients. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer, partially covered, for 20 minutes. Meanwhile, preheat the oven to 450°F.
3 In a shallow dish or pie pan, whisk together the buttermilk and orange juice.
4 In another shallow dish or pie pan, stir together the orange zest, cornmeal, Anaheim pepper, and salt. Place the dishes side by side.
5 Lightly spray an 11 × 7 × 2-inch baking pan with vegetable oil spray. Set beside the cornmeal mixture.
6 Rinse the fish and pat dry with paper towels. Dip the fish into the buttermilk mixture, turning to coat. Roll the fish in the cornmeal mixture, shaking off any excess. Place the fish in a single layer in the baking pan. Lightly spray the top of the fish with vegetable oil spray.
7 Bake, uncovered, for 12 to 15 minutes, or until the top coating is slightly crisp and the fish flakes easily when tested with a fork.
8 To serve, place the fish on plates. Pour about 2 tablespoons sauce over each serving.
EXCHANGES
1/2 Starch
3 Lean Meat
2 Vegetable
Calories 257
Calories from Fat 88
Total Fat 10 g
Saturated Fat 2.1 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 5.2 g
Cholesterol 66 mg
Sodium 234 mg
Total Carbohydrate 19 g
Dietary Fiber 3 g
Sugars 7 g
Protein 22 g
These fish sticks are all grown up, with tang from buttermilk, yogurt, and lemon juice, plus zip from horseradish, Dijon mustard, and pepper.
Serves 4; 3 ounces fish per serving
1/3 cup finely crushed reducedsodium five-grain crispbread or whole-wheat crackers
1/4 cup yellow cornmeal
1/4 cup fat-free or low-fat buttermilk
1/4 cup fat-free or low-fat plain yogurt
2 tablespoons fresh lemon juice
1 tablespoon prepared white horseradish
1 teaspoon Dijon mustard
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon pepper
Vegetable oil spray
1 pound cod, orange roughy, or other firm white fish fillets
1 Preheat the oven to 475°F.
2 In a shallow dish or pie pan, stir together the crispbread crumbs and cornmeal.
3 In another shallow dish or pie pan, whisk together the remaining ingredients except the fish. Place the dishes side by side.
4 Lightly spray a baking sheet with vegetable oil spray. Set beside the buttermilk mixture.
5 Rinse the fish and pat dry with paper towels. Cut the fish crosswise into 3/4-inch strips. Dip the fish into the buttermilk mixture, turning to coat. Roll the fish in the crispbread mixture, shaking off any excess. Place the fish sticks in a single layer on the baking sheet. Lightly spray the top of the fish with vegetable oil spray.
6 Bake for 12 to 15 minutes, or until the fish flakes easily when tested with a fork and the top coating is crisp and golden.
It is easier to cut the fish into sticks when it is very cold or slightly frozen.
EXCHANGES
1 Starch
3 Very Lean Meat
Calories 160
Calories from Fat 11
Total Fat 1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.2 g
Cholesterol 49 mg
Sodium 154 mg
Total Carbohydrate 14 g
Dietary Fiber 2 g
Sugars 2 g
Protein 23 g
Baked Fish Fillets with
Thyme-Dijon Topping
This spicy Louisiana favorite commands center stage. Add hot, fluffy rice and a steamed veggie to round out the meal.
Serves 4; 3 ounces fish and 1 tablespoon topping per serving
Vegetable oil spray
4 grouper or other mild fish fillets (about 4 ounces each)
3 tablespoons light tub margarine
2 tablespoons finely snipped fresh parsley
1 teaspoon Dijon mustard
1/4 teaspoon dried thyme, crumbled
1/4 teaspoon red hot-pepper sauce
1/8 teaspoon salt
1 Preheat the oven to 350°F. Lightly spray a nonstick baking sheet with vegetable oil spray. Rinse the fish and pat dry with paper towels. Place the fish on the baking sheet.
2 Bake for 18 to 20 minutes, or until the fish flakes easily when tested with a fork.
3 Meanwhile, in a small bowl, stir together the remaining ingredients.
4 To serve, place the fish on a platter. Spoon the margarine mixture over the fish. Spread to coat the surface.
EXCHANGES
3 Very Lean Meat
1/2 Fat
Calories 137
Calories from Fat 41
Total Fat 5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.1 g
Cholesterol 42 mg
Sodium 223 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 22 g
Serve these fish sandwiches with baked sweet-potato fries and coleslaw. Pop the potatoes in the oven at the same time as the haddock.
Serves 4; 1 sandwich per serving
HADDOCK
1/3 cup fat-free evaporated milk
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon prepared white horseradish
1/3 cup finely crushed reducedsodium five-grain crispbread or whole-wheat crackers
1/4 cup yellow cornmeal
1/4 teaspoon crushed red pepper flakes
Vegetable oil spray
1 pound haddock or other mild fish fillets, such as cod or flounder
TARTAR SAUCE
2 tablespoons fat-free or light mayonnaise dressing
1 teaspoon minced red onion
1 teaspoon minced fresh Italian (flat-leaf) parsley
1 teaspoon minced sweet pickle or cornichon
SANDWICHES
4 whole-wheat sandwich rolls or buns
4 medium-large lettuce leaves, any variety
8 slices tomato
1 Preheat the oven to 450°F.
2 In a shallow glass bowl or pie pan, stir together the evaporated milk, lemon zest, lemon juice, and horseradish.
3 In another shallow bowl or pie pan, stir together the cracker crumbs, cornmeal, and red pepper flakes. Place the bowls side by side.
4 Lightly spray a baking pan or baking sheet with vegetable oil spray. Set beside the cracker crumb mixture.
5 Rinse the fish and pat drywith paper towels. Dip the fish into the milk mixture, turning to coat. Roll the fish in the cracker crumb mixture, shaking off any excess. Place the fish in the baking pan. Lightly spray the top of the fish with vegetable oil spray.
6 Bake for 12 to 14 minutes, or until the fish flakes easily when tested with a fork.
7 Meanwhile, in a small bowl, stir together the tartar sauce ingredients.
8 To assemble, spread 1 teaspoon tartar sauce on the top piece of each roll. Place the fish, lettuce, and 2 tomato slices on the bottom piece of each roll.Put the topon each sandwich.
EXCHANGES
2 1/2 Starch
3 Very Lean Meat
Calories 296
Calories from Fat 35
Total Fat 4 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.4 g
Cholesterol 65 mg
Sodium 393 mg
Total Carbohydrate 37 g
Dietary Fiber 4 g
Sugars 7 g
Protein 29 g
Salmon with Mango and Peach Salsa
Packed with the natural sweetness of mango and peaches, the salsa in this dish gets its kick from hot peppers, cumin, and coriander.
Serves 4; 3 ounces fish and 2 tablespoons salsa per serving
Vegetable oil spray
SALSA
1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or 1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
SALMON
4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)
1 Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.
2 In a medium bowl, stir together the salsa ingredients.
3 Rinse the fish and pat dry with paper towels. Season with the salt and pepper.
4 Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.
5 To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.
EXCHANGES
4 Lean Meat
1 Fruit
Calories 304
Calories from Fat 112
Total Fat 12 g
Saturated Fat 2.2 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 6.0 g
Cholesterol 96 mg
Sodium 222 mg
Total Carbohydrate 17 g
Dietary Fiber 2 g
Sugars 13 g
Protein 31 g
Soft tortillas envelop a filling of grilled salmon, coleslaw, and tomato. One bite and you’ll shout ¡Olé!
Serves 4; 1 taco per serving
SLAW
1/4 cup fat-free or low-fat plain yogurt
1 teaspoon grated lime zest
1/4 teaspoon chili powder
1 1/2 cups shredded cabbage or green-leaf lettuce
1/4 medium red or green bell pepper, chopped
2 tablespoons finely chopped red onion
1/2 tablespoon grated radish
1 teaspoon minced fresh jalapeño pepper, seeds and ribs discarded
TACOS
12 ounces skinless salmon or cod fillets, cut into 4 pieces
Vegetable oil spray
4 6-inch whole-wheat or spinach tortillas
1/2 cup chopped tomato
2 tablespoons fat-free or light sour cream
2 teaspoons fresh lime juice
2 teaspoons snipped fresh cilantro or Italian (flat-leaf) parsley
1 For the slaw, in a small bowl, stir together the yogurt, lime zest, and chili powder.
2 In a medium bowl, stir together the remaining slaw ingredients. Add the yogurt mixture and toss to coat.
3 Rinse the fish and pat dry with paper towels. Heat a ridged grill pan over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame).
4 Cook the fish for 8 to 9 minutes, turning once, or until the fish flakes easily when tested with a fork. Or lightly spray an outdoor grill rack and heat on medium high. Grill the fish as directed. Place on a plate. Cover with aluminum foil to keep warm.
5 Heat a small nonstick skillet over medium heat. Warm a tortilla for 30 seconds. Turn over and warm for 20 to 30 seconds, or until pliable. Put on a small plate and cover with a barely damp dish towel. Repeat with the remaining tortillas. Or stack the tortillas and wrap them in a slightly damp paper towel. Microwave for 12 to 15 seconds on 100 percent power (high).
6 To assemble, spoon the slaw on the upper third of each tortilla. Break the salmon into chunks. Put the salmon on the slaw. Sprinkle with the tomato. Fold in both sides of each tortilla. Roll up the tortilla from the filling end to the bottom.
7 In a small bowl, stir together the remaining ingredients. Spoon the mixture over each taco.
EXCHANGES
1 Starch
3 Lean Meat
1 Vegetable
Calories 265
Calories from Fat 88
Total Fat 10 g
Saturated Fat 1.6 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.8 g
Cholesterol 59 mg
Sodium 321 mg
Total Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 4 g
Protein 22 g
Salmon Croquettes with
Yogurt-Horseradish Sauce
A zippy horseradish-infused yogurt sauce enlivens the down-home flavor of these croquettes. They’re great hot, at room temperature, or chilled.
Serves 6; 1 salmon croquette and 2 tablespoons sauce per serving
YOGURT-HORSERADISH SAUCE
1/2 cup fat-free or low-fat plain yogurt
2 tablespoons snipped fresh Italian (flat-leaf) parsley
1 tablespoon prepared white horseradish
1 tablespoon grated onion
SALMON CROQUETTES
14.5-ounce can red or pink salmon, drained, bones discarded if desired and skin discarded
1/4 cup chopped red onion
1/2 cup chopped red bell pepper
1/3 cup crushed fat-free, no-salt-added crispbread
Egg substitute equivalent to 1 egg, or 1 large egg
1/2 tablespoon snipped fresh dill weed or 1/2 teaspoon dried dill weed, crumbled
1/4 teaspoon pepper
2 teaspoons canola oil
1 In a small bowl, stir together the sauce ingredients. Cover and refrigerate.
2 For the croquettes, put the salmon in a medium bowl. Flake the salmon. Stir in the remaining croquette ingredients except oil. Shape into 6 croquettes about 3 inches in diameter.
3 Heat a 12-inch skillet over medium-high heat. Pour in the oil and swirl to coat the bottom. When the oil is hot, cook the croquettes for 5 to 6 minutes, or until golden brown on both sides, turning once.
4 To serve, place the croquettes on plates. Spoon the sauce to the side or on top of the croquettes.
It’s about as easy to crush an entire package of crispbread or crackers as it is to do just the amount a recipe calls for. Process several pieces in a food processor or blender until you have fine crumbs. Repeat the procedure with the remaining pieces. Use what you need, and freeze the remaining pieces. Use what you need, and freeze the rest in an airtight bag or a container with a tightfitting lid.
EXCHANGES
2 Lean Meat
1/2 Carbohydrate
Calories 133
Calories from Fat 51
Total Fat 6 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.7 g
Cholesterol 25 mg
Sodium 351 mg
Total Carbohydrate 6 g
Dietary Fiber 1 g
Sugars 2 g
Protein 14 g
Salmon Baked with
Cucumbers and Dill
Beautiful and light, this entrée is perfect for entertaining. The cucumbers will be slightly crisp after baking.
Serves 4; 3 ounces fish and 1/2 cup vegetables per serving
Vegetable oil spray
2 small cucumbers
1/2 small red onion, finely chopped
4 salmon fillets (about 4 ounces each)
2 tablespoons fresh lemon or lime juice
1/4 cup loosely packed snipped fresh dill weed
1/4 teaspoon salt
1/4 teaspoon pepper
1 Preheat the oven to 400°F. Lightly spray an 11 × 7 × 2-inch baking pan with vegetable oil spray.
2 Peel the cucumbers. Trim the ends. Cut each in half lengthwise. Scoop out and discard the seeds. Slice the cucumbers into 1/4-inch-thick crescents. Arrange the cucumbers and onion around the edges of the baking pan.
3 Rinse the fish and pat dry with paper towels. Place the fish in the center of the pan. Squeeze the lemon juice over the fish. Sprinkle the remaining ingredients over the fish, cucumbers, and onion.
4 Bake, uncovered, for 15 to 20 minutes, or until the fish flakes easily when tested with a fork and the vegetables are tender-crisp.
EXCHANGES
3 Lean Meat
1 Vegetable
Calories 206
Calories from Fat 88
Total Fat 10 g
Saturated Fat 1.7 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 4.7 g
Cholesterol 77 mg
Sodium 207 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 2 g
Protein 25 g
Roasted Cumin Snapper and
Fresh Orange Salsa
Spicy citrus salsa makes a great accompaniment for baked fish, as here, and for grilled chicken and pork, too.
Serves 4; 3 ounces fish and 1/3 cup salsa per serving
FRESH ORANGE SALSA
1 medium orange, cut into 1/2-inch pieces (about 1 cup) or 1 cup fresh pineapple chunks or pineapple chunks packed in their own juice
1 small fresh jalapeño pepper, seeds and ribs discarded, minced
1/4 cup finely chopped radishes
1/4 cup snipped fresh cilantro
1 teaspoon sugar
1 teaspoon grated peeled gingerroot
2 tablespoons fresh lemon juice
SNAPPER
Vegetable oil spray
4 red snapper or other mild fish fillets with skin (about 5 ounces each)
2 teaspoons ground cumin
1 teaspoon paprika
1/4 teaspoon salt
1 Preheat the oven to 350°F.
2 In a medium bowl, stir together the salsa ingredients. Set aside.
3 Lightly spray a nonstick baking sheet with vegetable oil spray. Rinse the fish and pat dry with paper towels. Place the fish on the baking sheet.
4 In a small bowl, stir together the cumin, paprika, and salt. Sprinkle over the fish. Spray lightly with vegetable oil spray.
5 Bake for 18 to 20 minutes, or until the fish flakes easily when tested with a fork.
6 To serve, place the fish on plates. Spoon the salsa on top or to the side of the fish.
EXCHANGES
4 Very Lean Meat
1/2 Fruit
Calories 169
Calories from Fat 20
Total Fat 2 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.5 g
Cholesterol 48 mg
Sodium 210 mg
Total Carbohydrate 9 g
Dietary Fiber 2 g
Sugars 6 g
Protein 28 g
Top tender baked fish fillets with a sauce of quickly cooked veggies, capers, and herbs and as much hot-pepper sauce as your taste buds can handle.
Serves 4; 3 ounces fish and 1/2 cup sauce per serving
Vegetable oil spray
1 1/4 pounds red snapper fillets with skin
1 medium green bell pepper, chopped
1 large onion, chopped
1 1/2 medium ribs of celery, chopped
1 teaspoon dried thyme, crumbled
1 medium garlic clove, minced
1 cup diced grape tomatoes or cherry tomatoes (about 5 ounces)
1/4 cup finely chopped green onions (green and white parts)
2 tablespoons capers, rinsed and drained
1/4 cup snipped fresh parsley
2 tablespoons light tub margarine
1/2 teaspoon red hot-pepper sauce, or to taste
3/4 teaspoon salt
1 Preheat the oven to 400°F.
2 Lightly spray a nonstick baking sheet with vegetable oil spray. Rinse the fish and pat dry with paper towels. Put the fish on the baking sheet.
3 Bake for 18 to 20 minutes, or until the fish flakes easily when tested with a fork.
4 Meanwhile, heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the pepper, onion, celery, thyme, and garlic for 7 minutes, or until the onion is just tender.
5 Stir the tomatoes, green onions, and capers into the pepper mixture. Cook for 2 minutes, or until the tomatoes are soft, stirring constantly. Remove from the heat.
6 Stir the remaining ingredients into the pepper mixture. Cover to keep warm.
7 To serve, arrange the fish on a platter. Spoon the tomato mixture over the fish.
EXCHANGES
4 Very Lean Meat
1/2 Fruit
Calories 169
Calories from Fat 20
Total Fat 2 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.5 g
Cholesterol 48 mg
Sodium 210 mg
Total Carbohydrate 9 g
Dietary Fiber 2 g
Sugars 6 g
Protein 28 g
Tuna-Macaroni Casserole with
Tomatoes and Chickpeas
This meal-in-one is enhanced with fresh basil, cooked vegetables, and chickpeas.
Serves 4; 1 1/2 cups per serving
1 cup dried whole-wheat elbow macaroni or small shell pasta
Vegetable oil spray
2 teaspoons olive oil
1 medium onion, chopped
1 medium rib of celery, chopped
1 small red or green bell pepper, chopped
2 medium garlic cloves, minced
14.5-ounce can no-salt-added diced tomatoes, undrained
2 tablespoons no-salt-added tomato paste
1 tablespoon red wine vinegar
2 tablespoons snipped fresh basil or 2 teaspoons dried basil, crumbled
1/4 teaspoon salt
1/8 teaspoon cayenne
12-ounce can albacore tuna packed in spring or distilled water, rinsed and drained
1 cup no-salt-added chickpeas, rinsed and drained
3 tablespoons shredded Parmesan cheese
1 In a Dutch oven, cook the macaroni using the package directions, omitting the salt and oil. Drain in a colander, rinse with cold water, and drain again. Transfer to a large bowl.
2 Preheat the oven to 375°F. Lightly spray an 11 × 7 × 2-inch baking pan with vegetable oil spray.
3 Heat the Dutch oven over medium-high heat. Pour the olive oil into the Dutch oven and swirl to coat the bottom. Cook the onion, celery, bell pepper, and garlic for 3 to 4 minutes, or until the onion is tender, stirring occasionally.
4 Stir in the tomatoes, tomato paste, vinegar, basil, salt, and cayenne. Cook for 3 minutes, stirring frequently. Add to the pasta.
5 Stir the tuna and chickpeas into the pasta mixture. Spoon into the baking pan.
6 Bake, uncovered, for 10 minutes. Stir. Bake for 10 to 15 minutes, or until the casserole is very hot and most of the liquid is absorbed. Sprinkle with the Parmesan. Bake for 5 minutes, or until the cheese melts and is lightly golden.
EXCHANGES
2 Starch
2 Very Lean Meat
2 Vegetable
1/2 Fat
Calories 307
Calories from Fat 51
Total Fat 6 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.5 g
Cholesterol 28 mg
Sodium 269 mg
Total Carbohydrate 43 g
Dietary Fiber 9 g
Sugars 10 g
Protein 24 g
Grilled Trout Amandine with
Ginger and Orange
Ginger, thyme, and orange infuse mild trout fillets with flavor. Steamed red potatoes and asparagus or sugar snap peas make fine partners.
Serves 4; 3 ounces fish per serving
Vegetable oil spray
2 teaspoons canola oil
1/2 tablespoon minced peeled gingerroot or 1/2 teaspoon ground ginger
1 teaspoon grated orange zest
2 tablespoons fresh orange juice
1/2 tablespoon chopped fresh thyme or 1/2 teaspoon dried thyme, crumbled
1/4 teaspoon pepper
1/8 teaspoon salt
4 rainbow trout fillets with skin (about 5 ounces each)
3 tablespoons slivered almonds, dry-roasted
1 Heat a ridged stovetop grill over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). If using an outdoor grill, lightly spray the grill rack with vegetable oil spray. Preheat the grill on medium high.
2 In a small bowl, stir together the oil, gingerroot, orange zest, orange juice, thyme, pepper, and salt.
3 Rinse the fish and pat dry with paper towels. Brush the oil mixture over the flesh side of the fish.
4 Grill the fish with the flesh side down for 3 minutes. Turn over and grill for 1 to 3 minutes, or until the fish flakes easily when tested with a fork.
5 To serve, remove the skin. Place the fish on plates. Sprinkle the almonds over each fillet.
Trout are related to salmon and are a freshwater fish. Rainbow and steelhead are two popular varieties. They are sold both fresh and frozen year-round. When defrosting frozen trout or other seafood, follow the package directions carefully. Rinse the fish and dry thoroughly with several layers of paper towels. The fish will have retained a lot of water when frozen and should be thoroughly dry before you coat or cook it.
EXCHANGES
4 Lean Meat
1/2 Fat
Calories 258
Calories from Fat 128
Total Fat 14 g
Saturated Fat 1.9 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 7.7 g
Cholesterol 77 mg
Sodium 139 mg
Total Carbohydrate 2 g
Dietary Fiber 1 g
Sugars 1 g
Protein 29 g
Whole-wheat couscous is a nice accompaniment for this meal on a stick.
Serves 6; 1 kebab per serving
MARINADE
3 tablespoons pineapple juice
1 1/2 tablespoons light soy sauce
1 tablespoon red wine vinegar or plain rice vinegar
1 tablespoon water
1 tablespoon honey
1/4 cup chopped green onions (green and white parts)
1 medium garlic clove, minced
1/2 teaspoon ground ginger
1/4 teaspoon pepper
KEBABS
1 pound tuna without skin
Vegetable oil spray
1 small red or green bell pepper, cut into 12 squares
1 small yellow summer squash or zucchini, cut into 12 slices
1 small red onion, cut into 12 wedges
12 1 1/2-inch cubes fresh pineapple
12 grape tomatoes or cherry tomatoes
1 In a large airtight plastic bag or glass baking dish, stir together the marinade ingredients. Remove and reserve 2 tablespoons marinade.
2 Rinse the fish and pat dry with paper towels. Cut the fish into 12 cubes. Add the fish to the marinade and turn to coat. Seal and refrigerate for 15 minutes to 1 hour. Remove the fish from the marinade; pat dry with paper towels. Discard this marinade.
3 Heat a large nonstick indoor grill pan over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Return the pan to the heat for 1 minute.
4 Lightly spray six 12-inch bamboo or wooden skewers with vegetable oil spray. For each kebab, thread a skewer with 1 cube tuna, 1 wedge bell pepper, 1 slice squash, 1 wedge onion, 1 cube pineapple, and 1 tomato. Repeat. Baste with the 2 tablespoons reserved marinade.
5 Grill the kebabs for 7 to 9 minutes, or until the fish is cooked to the desired doneness and the squash and bell peppers are tender-crisp, turning once.
If you prefer to broil the kebabs, soak the skewers in cold water for at least 10 minutes. Preheat the broiler. Lightly spray a broiler pan with vegetable oil spray. Broil the kebabs 4 to 5 inches from the heat for about 8 minutes.
EXCHANGES
2 Lean Meat
1 Vegetable
1/2 Fruit
Calories 148
Calories from Fat 35
Total Fat 4 g
Saturated Fat 0.9 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.2 g
Cholesterol 28 mg
Sodium 102 mg
Total Carbohydrate 11 g
Dietary Fiber 2 g
Sugars 8 g
Protein 18 g
This delicious lasagna combines vacuum-packed tuna with carrots, squash, sweet red peppers, a white sauce, and a topping of melted mozzarella and Parmesan.
Serves 6; 3 1/2 × 3 1/2-inch piece per serving
6 dried 10 × 2 1/2-inch lasagna noodles
Vegetable oil spray
1 medium zucchini or yellow summer squash, thinly sliced
1 medium red bell pepper, chopped
1 1/2 to 2 medium carrots, thinly sliced (about 1 cup)
10 3/4-ounce can reduced-fat, reduced-sodium condensed cream of mushroom soup
1/2 cup fat-free or light sour cream
1/4 teaspoon dried oregano, crumbled
7.6-ounce vacuum-sealed package light tuna
1 cup shredded part-skim mozzarella cheese
2 tablespoons shredded Parmesan cheese
1 Preheat the oven to 350°F.
2 Prepare the pasta using the package directions, omitting the salt and oil. Drain well.
3 Meanwhile, heat a large nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Put the zucchini, bell pepper, and carrots in the skillet. Lightly spray with vegetable oil spray. Cook for 6 minutes, or until the carrots are tender-crisp, stirring frequently.
4 In a medium bowl, stir together the soup, sour cream, and oregano.
5 Lightly spray an 11 × 7 × 2-inch baking dish with vegetable oil spray. To assemble, place 2 noodles in the baking dish. Spoon half the sauce over the noodles; spread evenly. Crumble half the tuna over the sauce. Spoon half the vegetable mixture over the tuna. Repeat with another layer of the noodles, tuna, and vegetable mixture, but do not add sauce to this layer. Arrange the remaining 2 noodles on top. Spread the remaining sauce over the noodles. Cover with aluminum foil.
6 Bake for 30 minutes, or until thoroughly heated. Sprinkle the mozzarella over the sauce. Bake, uncovered, for 10 minutes, or until the cheese melts. Remove from the oven. Sprinkle with the Parmesan. Let stand for 10 minutes before cutting.
EXCHANGES
1 Starch
2 Lean Meat
1 Vegetable
1/2 Carbohydrate
Calories 243
Calories from Fat 49
Total Fat 5 g
Saturated Fat 2.9 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.4 g
Cholesterol 29 mg
Sodium 497 mg
Total Carbohydrate 30 g
Dietary Fiber 3 g
Sugars 6 g
Protein 19 g
Shrimp is tossed in a mixture of fresh lemon, parsley, and olive oil and served over rice to catch all the sauce.
Serves 4; 1/2 cup shrimp mixture and 1/2 cup cooked rice per serving
1/2 cup uncooked rice
1 teaspoon grated lemon zest
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 cup minced fresh parsley
1 medium garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon crushed red pepper flakes
Vegetable oil spray
1 pound peeled raw medium shrimp
1 medium lemon, quartered
1 Prepare the rice using the package directions, omitting the salt and margarine.
2 Meanwhile, in a small bowl, stir together the lemon zest, lemon juice, oil, parsley, garlic, salt, and red pepper flakes.
3 When the rice is almost ready, heat a large nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the shrimp for 4 minutes, or until opaque in the center, stirring frequently. Remove from the heat. Gently stir in the lemon juice mixture.
4 To serve, spoon the rice onto plates. Spoon the shrimp mixture over the rice. Place 1 lemon quarter on each plate to squeeze over the shrimp.
EXCHANGES
1 1/2 Starch
2 Very Lean Meat
1 Fat
Calories 240
Calories from Fat 71
Total Fat 8 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.2 g
Cholesterol 175 mg
Sodium 499 mg
Total Carbohydrate 21 g
Dietary Fiber 1 g
Sugars 1 g
Protein 21 g
Crab and Corn Cakes with
Fresh Lemon
Fresh lemon brings out all the great flavors of these crab cakes.
Serves 4; 2 crab cakes per serving
Vegetable oil spray
1/2 medium red bell pepper, finely chopped
1/2 cup finely chopped green onions (green and white parts)
3/4 cup yellow cornmeal
1/4 cup all-purpose flour
1/2 teaspoon seafood seasoning blend
1/8 teaspoon cayenne
2 cups fresh crabmeat, picked over for shells and cartilage
1 cup frozen whole-kernel corn, thawed
1/4 cup snipped fresh parsley
1/3 cup fat-free or light mayonnaise dressing
Whites of 3 large eggs
1/4 cup fat-free milk
2 tablespoons fresh lemon juice
1/8 teaspoon salt
2 medium lemons, quartered
1 Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the bell pepper and green onions for 3 minutes, or until tender, stirring frequently. Transfer to a large bowl to cool quickly.
2 Meanwhile, in a medium bowl, stir together the cornmeal, flour, seafood seasoning blend, and cayenne.
3 Stir the crabmeat, corn, parsley, mayonnaise, egg whites, milk, and lemon juice into the cooled vegetables. Stir in the cornmeal mixture until just blended.
4 Lightly spray the skillet with vegetable oil spray. Spoon 1/2 cup crab mixture into the skillet. Repeat three times. Flatten each patty to 1/2-inch thickness with a spatula. Cook for 3 minutes on each side. Set aside. Lightly spray the skillet with vegetable oil spray and repeat with the remaining crab mixture, making 4 more patties.
5 To serve, place 2 crab cakes on each plate. Sprinkle with salt. Place lemon wedges on each plate to squeeze over the crab cakes.
Be careful and don’t overcook these delicate, moist crab cakes or they will become dry.
EXCHANGES
2 1/2 Starch
1 Very Lean Meat
Calories 249
Calories from Fat 12
Total Fat 1 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.3 g
Cholesterol 34 mg
Sodium 517 mg
Total Carbohydrate 41 g
Dietary Fiber 4 g
Sugars 4 g
Protein 18 g
Skillet-Fried Oysters with
Dijon Sour Cream
Follow these mess-free steps to a quick and easy entrée.
Serves 4; 8 oysters and 2 tablespoons sour cream mixture per serving
1/3 cup fat-free or light sour cream
1/2 tablespoon olive oil
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup yellow cornmeal
1 teaspoon paprika
1 teaspoon Cajun seasoning blend (see Cook’s Tip on Creole or Cajun seasoning)
32 medium oysters, drained (about 1 pint/1 pound)
2 tablespoons canola oil
1 In a small bowl, whisk together the sour cream, olive oil, mustard, salt, and pepper. Set aside.
2 In a shallow dish or pie pan, stir together the cornmeal, paprika, and Cajun seasoning. Roll the oysters a few at a time to coat lightly. Shake off the excess.
3 Heat a 12-inch nonstick skillet over medium-high heat. Pour the vegetable oil into the skillet and swirl to coat the bottom. Cook the oysters for 4 minutes, turning frequently.
4 To serve, place 8 oysters on each plate. Serve with the sour cream mixture as a dipping sauce.
EXCHANGES
1 Lean Meat
1 Fat
1 1/2 Carbohydrate
Calories 207
Calories from Fat 94
Total Fat 10 g
Saturated Fat 1.2 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 5.6 g
Cholesterol 31 mg
Sodium 408 mg
Total Carbohydrate 20 g
Dietary Fiber 1 g
Sugars 7 g
Protein 7 g
The secret to excellent gumbo is browning the flour. It adds such depth to the flavor.
Serves 6; 1 cup gumbo and 1/2 cup rice per serving
1/4 cup all-purpose flour
2 teaspoons canola oil
1 medium green bell pepper, chopped
1 large onion, chopped
1 1/2 medium ribs of celery, chopped
14.5-ounce can stewed tomatoes (Cajun style preferred), undrained
10-ounce package frozen cut okra
1 teaspoon dried thyme, crumbled
2 bay leaves
1/4 teaspoon black pepper
14-ounce can low-fat, low-sodium chicken broth, divided use
1 pound peeled raw medium shrimp
1/2 teaspoon red hot-pepper sauce, or to taste
1/2 teaspoon salt
1 cup uncooked brown rice
1 Heat a Dutch oven over medium-high heat. Cook the flour for 2 minutes, or until golden, stirring constantly with a flat spatula to prevent scorching. Pour the flour into a small bowl.
2 Pour the oil into the Dutch oven and swirl to coat the bottom. Cook the bell pepper, onion, and celery for 2 minutes, or until the onion is tender, stirring frequently.
3 Stir in the tomatoes, okra, thyme, bay leaves, black pepper, and all but 1/2 cup broth.
4 Stir the remaining broth into the flour to make a thick paste. Add the flour mixture to the tomato mixture, stirring until well blended. Bring to a boil. Reduce the heat and simmer, covered, for 30 minutes, or until the okra is very tender.
5 Stir in the shrimp. Simmer for 5 minutes, or until the shrimp is opaque in the center. Remove from the heat. Stir in the hot-pepper sauce and salt. Let stand, covered, for 30 minutes.
6 Meanwhile, prepare the rice using the package directions, omitting the salt and margarine.
7 To serve, reheat the gumbo over low heat if necessary. Spoon the rice into bowls. Ladle the gumbo over the rice.
EXCHANGES
2 Starch
1 Very Lean Meat
2 Vegetable
1/2 Fat
Calories 273
Calories from Fat 35
Total Fat 4 g
Saturated Fat 0.6 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.5 g
Cholesterol 117 mg
Sodium 527 mg
Total Carbohydrate 40 g
Dietary Fiber 5 g
Sugars 7 g
Protein 19 g
