buying sustainable seafood
If you want to make the best choices for the environment when you’re at the seafood counter, it pays to be aware of what fisheries authorities recommend.
Some species of fish are in decline and it’s best to avoid them so they can recover. Other species are caught using methods that result in a large by-catch of other marine life. Farmed fish is a good option, but only if it is farmed where strict environmental standards are the norm (mostly in the United States and Canada). When buying wild-caught seafood, shop at a market that displays sustainability ratings to ensure that you are buying species that are not overfished or that are not caught in ways that harm other marine life.
Here are the latest recommendations on what to buy and what to avoid from the Monterey Bay Aquarium Seafood Watch, a program that offers scientifically based advice to help consumers choose seafood that is fished or farmed in ways that do not harm the environment. For more information and pocket guides to sustainable seafood for each region of the country, visit their website at seafoodwatch.org.
| BUY | AVOID |
| Catfish U.S. farmed | Chilean Seabass |
| Clams Farmed | Cod U.S. Atlantic and Canadian |
| Cod U.S. Pacific cod | Mahi Mahi Imported |
| Crab U.S. Dungeness crab | Red Snapper |
| Flounder U.S. wild-caught flounder, fluke, or sole | Shrimp Imported |
| Grouper U.S. or Gulf of Mexico red grouper | Swordfish Imported |
| Halibut U.S. wild-caught Pacific | Orange Roughy |
| Monkfish U.S. wild-caught | Tuna Bluefin |
| Mussels Farmed | |
| Salmon Wild-caught Alaskan, Coho farmed in tank systems | |
| Scallops Farmed | |
| Shrimp U.S. or Canadian wild-caught or farmed | |
| Striped Bass U.S. wild-caught or farmed | |
| Swordfish U.S. wild-caught | |
| Tilapia U.S. or Ecuadorian farmed farmed | |
| Trout Rainbow U.S. farmed | |
| Tuna U.S. bigeye, tongol, or yellowfin |
pan-seared salmon with lemon lentils
Serves 4
1 teaspoon olive oil
1 onion, chopped
1 carrot, chopped
2 garlic cloves, minced
3 cups reduced-sodium chicken broth
1 cup green (French) lentils, picked over and rinsed
½ teaspoon salt
¼ teaspoon black pepper
4 (5-ounce) salmon fillets
¼ cup chopped fresh flat-leaf parsley
1 teaspoon grated lemon zest
1 tablespoon lemon juice
1 Heat oil in medium saucepan over medium-high heat. Add onion and carrot and cook, stirring occasionally, until vegetables have softened, about 5 minutes. Add garlic, and cook, stirring constantly, until fragrant, 30 seconds.
2 Add broth, lentils, ¼ teaspoon salt, and ⅛ teaspoon pepper; bring to boil. Reduce heat and simmer, covered, until lentils are tender and liquid is absorbed, about 25 minutes. Remove saucepan from heat; keep warm.
3 Meanwhile, spray large skillet with nonstick spray and set over medium-high heat. Sprinkle salmon with remaining ¼ teaspoon salt and remaining ⅛ teaspoon pepper. Place salmon in skillet and cook until just opaque in center, about 4 minutes per side.
4 Stir parsley, lemon zest, and lemon juice into lentils; divide evenly among 4 plates. Place salmon on top of lentils.
PER SERVING (1 salmon fillet and ¾ cup lentils): 426 Cal, 12 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 80 mg Chol, 794 mg Sod, 33 g Carb, 9 g Fib, 46 g Prot, 77 mg Calc.
PointsPlus value: 10.
asian marinated grilled tuna with zucchini salad
Serves 4
2 tablespoons rice vinegar
1 tablespoon lime juice
1 tablespoon reduced-sodium vegetable broth
1 tablespoon canola oil
1½ teaspoons reduced-sodium soy sauce
½ teaspoon minced garlic
¼ teaspoon salt
4 (5-ounce) tuna steaks
2 medium zucchini (about 1 pound)
1 scallion, thinly sliced
2 tablespoons chopped fresh cilantro
1 Whisk together vinegar, lime juice, broth, canola oil, soy sauce, garlic, and ⅛ teaspoon salt in large bowl. Transfer 2 tablespoons of mixture to zip-close plastic bag; add tuna. Squeeze out air and seal bag; turn to coat tuna. Refrigerate, turning bag occasionally, for 30 minutes. Reserve remaining marinade.
2 Spray large grill pan with nonstick spray and set over medium-high heat. Remove tuna from marinade; discard marinade in bag. Pat tuna dry with paper towels; sprinkle with remaining ⅛ teaspoon salt. Place tuna in pan and grill until just opaque in center, about 4 minutes per side.
3 Meanwhile, use vegetable peeler to cut zucchini into thin lengthwise slices. Add zucchini, scallion, and cilantro to marinade in bowl; toss to coat. Using slotted spoon, divide zucchini among 4 serving plates. Top zucchini with tuna; drizzle tuna with any marinade remaining in bowl.
PER SERVING (1 tuna steak and ¾ cup zucchini): 256 Cal, 11 g Total Fat, 2 g Sat Fat, 1 g Trans Fat, 54 mg Chol, 285 mg Sod, 4 g Carb, 1 g Fib, 34 g Prot, 32 mg Calc.
PointsPlus value: 6.
cook’s note
To make it a meal, soba noodles are a flavorful and satisfying side dish (1 cup cooked soba noodles per serving will increase the PointsPlus value by 3).
grilled tuna niçoise salad with basil-balsamic dressing
Serves 4
⅓ cup plain low-fat yogurt
¼ cup chopped shallots
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1½ teaspoons lemon juice
⅛ plus ¼ teaspoon salt
⅛ plus ¼ teaspoon black pepper
2 tablespoons chopped fresh basil
¾ pound small red new potatoes
½ pound fresh green beans, trimmed
4 (5-ounce) tuna steaks
2 small heads Bibb lettuce, leaves separated
1 cup cherry tomatoes, halved
8 pitted brine-cured niçoise olives
1 Combine yogurt, shallots, vinegar, oil, lemon juice, ⅛ teaspoon salt, and ⅛ teaspoon pepper in blender; puree. Transfer to small bowl; stir in basil. Cover and refrigerate until chilled, at least 2 hours or up to 1 day.
2 Combine potatoes with enough cold water to cover in large saucepan; bring to boil over medium-high heat. Reduce heat and simmer until tender, 15–20 minutes. With slotted spoon, transfer potatoes to plate. Let stand to cool. Return water to boil. Add green beans and cook until crisp-tender, about 4 minutes. Drain in colander, then rinse under cold running water to stop cooking; set aside.
3 Spray large grill pan with nonstick spray and set over medium-high heat. Sprinkle tuna with remaining ¼ teaspoon salt and ¼ teaspoon pepper. Place tuna in pan and grill until browned on outside but still pink in center, 3–4 minutes per side.
4 Arrange lettuce leaves on 4 plates. Cut potatoes into quarters; arrange on lettuce. Top with beans, tomatoes, and olives. Place tuna steak on each salad; drizzle evenly with dressing.
PER SERVING (1 plate): 365 Cal, 12 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 55 mg Chol, 366 mg Sod, 27 g Carb, 5 g Fib, 38 g Prot, 130 mg Calc.
PointsPlus value: 9.
cook’s note
This creamy balsamic dressing tastes great on mixed green salads or sliced tomato and cucumber salad.
pan-seared tuna with citrus-avocado salsa
Serves 4
4 (5-ounce) tuna steaks
½ teaspoon ground cumin
⅛ teaspoon black pepper
2 ruby grapefruits, peeled and cut into sections
1 small avocado, peeled, pitted, and cut into ½-inch pieces
2 scallions, thinly sliced
¼ cup chopped fresh flat-leaf parsley
½ teaspoon salt
1 Place tuna on plate; sprinkle with cumin and pepper. Cover and refrigerate 30 minutes.
2 Meanwhile, to make relish, place grapefruit sections in medium bowl; break into small pieces using 2 forks. Stir in avocado, scallions, and parsley.
3 Spray large skillet with nonstick spray and set over medium-high heat. Sprinkle tuna with salt. Place tuna in pan and cook until well browned and just slightly pink in center, 3 minutes per side. Serve tuna with salsa.
PER SERVING (1 tuna steak and about ½ cup salsa): 279 Cal, 11 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 90 mg Chol, 485 mg Sod,13 g Carb, 5 g Fib, 34 g Prot, 75 mg Calc.
PointsPlus value: 7.
cook’s note
Tuna steaks develop a delicious browned crust when cooked in a skillet over medium-high heat. Make sure the skillet is hot before adding the tuna so the fish will brown quickly without overcooking.
Pan-Seared Tuna with Citrus-Avocado Salsa
striped bass with cucumber-cantaloupe salsa
Serves 4
1 cup diced cantaloupe
½ seedless (English) cucumber, peeled and chopped
¼ cup diced red bell pepper
1 jalapeño pepper, seeded and minced
2 tablespoons diced red onion
1 tablespoon fresh lime juice
1 tablespoon chopped fresh cilantro
4 (5-ounce) striped bass fillets
¼ teaspoon salt
⅛ teaspoon black pepper
1 To make salsa, gently stir together cantaloupe, cucumber, bell pepper, jalapeño, onion, lime juice, and cilantro in medium bowl.
2 Spray large skillet with nonstick spray and set over medium heat. Sprinkle bass with salt and pepper. Place bass in skillet and cook until just opaque in center, about 4 minutes on each side. Serve bass with salsa.
PER SERVING (1 fillet with ½ cup salsa): 161 Cal, 3 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 114 mg Chol, 114 mg Sod, 5 g Carb, 1 g Fib, 26 g Prot, 31 mg Calc.
PointsPlus value: 4.
cook’s note
To make it a meal, prepare a simple orzo side dish. Stir 1 tablespoon chopped fresh mint, the grated zest and juice of 1 lime, and salt and pepper to taste into 2 cups hot cooked whole wheat orzo (½ cup of cooked whole wheat orzo will increase the PointsPlus value by 2).
five-spice catfish with pineapple-pepper stir-fry
Serves 4
½ cup orange juice
2 tablespoons reduced-sodium soy sauce
¾ teaspoon cornstarch
4 (5-ounce) catfish fillets
2 teaspoons five-spice powder
¼ teaspoon salt
1 large red bell pepper, cut into ¾-inch pieces
1½ cups fresh pineapple chunks
2 scallions, thinly sliced
1 jalapeño pepper, seeded and minced
2 tablespoons chopped fresh cilantro
1 Whisk together orange juice, soy sauce, and cornstarch in small bowl.
2 Sprinkle catfish with five-spice powder and salt.
3 Spray large nonstick skillet with nonstick spray and set over medium heat. Add bell pepper and cook, stirring occasionally, until softened, 2 minutes. Add pineapple, scallions, and jalapeño; cook, stirring, until bell pepper is crisp-tender and pineapple begins to brown, about 1 minute. Transfer to medium bowl.
4 Wipe out skillet and spray with nonstick spray. Add catfish and cook until browned and just opaque throughout, about 3 minutes per side. Place 1 fillet on each of 4 plates.
5 Return bell pepper mixture to skillet. Re-whisk orange juice mixture and add to skillet. Cook, stirring constantly, until sauce comes to boil and thickens slightly, about 1 minute. Remove from heat and stir in cilantro. Spoon bell pepper mixture evenly onto plates.
PER SERVING (1 catfish fillet and ¾ cup bell pepper mixture): 254 Cal, 10 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 84 mg Chol, 570 mg Sod, 16 g Carb, 2 g Fib, 25 g Prot, 40 mg Calc.
PointsPlus value: 6.
cook’s note
Serve the catfish and vegetables with brown rice (½ cup cooked brown rice per serving will increase the PointsPlus value by 3).
blackened cajun catfish
Serves 4
2 teaspoons paprika
1 teaspoon cracked black pepper
½ teaspoon onion powder
½ teaspoon salt
¼ teaspoon cayenne pepper
¼ teaspoon dried thyme, crushed
4 (5-ounce) catfish fillets
2 teaspoons canola oil
Lemon wedges
1 Stir together paprika, black pepper, onion powder, salt, cayenne, and thyme in small bowl. Place catfish in large shallow dish; sprinkle with spice mixture. Cover and refrigerate 15 minutes.
2 Heat oil in large skillet over medium-high heat. Add fish to skillet and cook until just opaque in center, 3 minutes per side. Serve with lemon wedges.
PER SERVING (1 fillet): 210 Cal, 12 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 84 mg Chol, 448 mg Sod, 1 g Carb, 1 g Fib, 24 g Prot, 19 mg Calc.
PointsPlus value: 5.
tilapia with puttanesca sauce
Serves 4
2 teaspoons olive oil
1 medium onion, chopped
½ red bell pepper, diced
1 (14½-ounce) can diced tomatoes
6 Kalamata olives, pitted and chopped
1 tablespoon capers, rinsed
Pinch red pepper flakes
4 (¼-pound) tilapia fillets
¼ teaspoon salt
⅛ teaspoon black pepper
2 tablespoons chopped fresh flat-leaf parsley
1 Heat oil in medium skillet over medium heat. Add onion and bell pepper and cook, stirring occasionally, until vegetables are softened, 5 minutes. Stir in tomatoes, olives, capers, and pepper flakes and bring to boil. Reduce heat and simmer until sauce thickens slightly, about 8 minutes.
2 Meanwhile, sprinkle tilapia with salt and pepper. Spray large nonstick skillet with nonstick spray and set over medium heat. Add tilapia and cook until just opaque throughout, about 3 minutes on each side. Spoon sauce evenly onto 4 plates, top each with a fillet, and sprinkle with parsley.
PER SERVING (1 tilapia fillet and about ½ cup sauce): 175 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 50 mg Chol, 455 mg Sod, 8 g Carb, 2 g Fib, 25 g Prot, 61 mg Calc.
PointsPlus value: 4.
sautéed tilapia with spinach and grapes
Serves 4
1 teaspoon olive oil
2 shallots, chopped
2 garlic cloves, minced
1 tablespoon water
2 (10-ounce) bags fresh spinach
½ teaspoon salt
¼ teaspoon black pepper
1 cup seedless red grapes
2 teaspoons red-wine vinegar
4 (¼-pound) tilapia fillets
½ teaspoon ground coriander
½ teaspoon ground cumin
1 Heat oil in large skillet over medium-high heat. Add shallots and cook, stirring occasionally, until shallots have softened, about 5 minutes. Add garlic and cook, stirring frequently, until fragrant, about 30 seconds.
2 Increase heat to high. Add water, then add spinach, in batches, ¼ teaspoon salt, and ⅛ teaspoon pepper, stirring just until each batch wilts. Add grapes and cook, stirring occasionally, until just heated through, about 2 minutes. Stir in vinegar.
3 Meanwhile, sprinkle tilapia with coriander, cumin, remaining ¼ teaspoon salt, and remaining ⅛ teaspoon pepper. Spray large nonstick skillet with nonstick spray and set over medium heat. Add tilapia and cook until just opaque throughout, about 3 minutes per side. Spoon spinach evenly onto 4 plates, top each with a fillet.
PER SERVING (1 tilapia filet and 1 cup spinach mixture): 196 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 50 mg Chol, 460 mg Sod, 15 g Carb, 4 g Fib, 28 g Prot, 169 mg Calc.
PointsPlus value: 5.
cook’s note
To make it a meal, a quick-cooking side dish of whole-wheat angel hair pasta will be delicious (½ cup of cooked whole-wheat angel hair pasta will increase the PointsPlus value by 2).
lemon cod and potato casserole
Serves 4
1¼ pounds red potatoes, sliced
1 large fennel bulb, halved and sliced crosswise
1 medium onion, halved and sliced
3 garlic cloves, thinly sliced
1½ teaspoons olive oil
½ teaspoon salt
¼ teaspoon black pepper
4 (5-ounce) cod fillets
2 teaspoons grated lemon zest
1 tablespoon drained capers
Lemon wedges
1 Preheat oven to 425°F. Spray large shallow baking dish with nonstick spray.
2 Place potatoes, fennel, onion, garlic, oil, ¼ teaspoon salt, and pepper in baking dish; toss to coat. Roast, stirring twice, until potatoes are almost tender, about 30 minutes.
3 Arrange cod fillets on top of potato mixture; sprinkle with lemon zest, remaining ¼ teaspoon salt, and capers. Roast until cod is just opaque throughout, about 20 minutes. Serve with lemon wedges.
PER SERVING (1 cod fillet and about 1 cup vegetables): 276 Cal, 2 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 61 mg Chol, 493 mg Sod, 34 g Carb, 5 g Fib, 30 g Prot, 81 mg Calc.
PointsPlus value: 7.
cook’s note
To make it a meal, end with a serving of sweet fresh blueberries for dessert.
halibut and asparagus with tarragon gremolata
Serves 4
4 (5-ounce) halibut fillets
3 teaspoons grated lemon zest
2 garlic cloves, minced
2 tablespoons chopped fresh tarragon
½ teaspoon salt
¼ teaspoon black pepper
1 pound asparagus, trimmed
2 teaspoons olive oil
1 Place halibut in large shallow dish; sprinkle with 1½ teaspoons lemon zest and half of garlic. Cover and refrigerate for 15 minutes.
2 Spray broiler rack with nonstick spray; preheat broiler.
3 Meanwhile, to make gremolata, stir together tarragon, remaining 1½ teaspoons lemon zest, and remaining garlic in small bowl.
4 Sprinkle halibut with ¼ teaspoon salt and ⅛ teaspoon pepper. Place on prepared broiler rack. Place asparagus on broiler rack; spray lightly with nonstick spray. Sprinkle with remaining ¼ teaspoon salt and ⅛ teaspoon pepper; toss to coat. Broil 5 minutes. Turn asparagus; broil until fish is just opaque in center and asparagus is crisp-tender, 3–4 minutes longer.
5 Place asparagus on serving platter; drizzle with oil, and toss to coat. Sprinkle fish and asparagus with gremolata.
PER SERVING (1 fish fillet and about 5 asparagus spears): 159 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 66 mg Chol, 387 mg Sod, 3 g Carb, 2 g Fib, 26 g Prot, 35 mg Calc.
PointsPlus value: 4.
cook’s note
To make it a meal, add even more healthful veggies with a salad of baby arugula tossed with thinly sliced fresh fennel bulb, lemon zest and juice, and salt and pepper to taste.
roasted swordfish with tomatoes and olives
Serves 6
4 plum tomatoes, cut into quarters
1 red onion, cut into ¼-inch wedges
6 Kalamata olives, pitted and chopped
2 garlic cloves, minced
2 teaspoons olive oil
½ teaspoon salt
6 (5-ounce) swordfish steaks
¼ teaspoon black pepper
¼ cup dry white wine
2 tablespoons chopped fresh basil
1 Preheat oven to 400°F. Spray medium shallow roasting pan with nonstick spray.
2 Combine tomatoes, onion, olives, garlic, oil, and ¼ teaspoon salt in large bowl.
3 Arrange swordfish in single layer in roasting pan. Sprinkle with pepper and remaining ¼ teaspoon salt. Scatter tomato mixture around swordfish. Drizzle with wine. Roast until tomatoes have softened and fish is opaque in center, 25–30 minutes. Sprinkle with basil.
PER SERVING (1 swordfish steak with ⅓ cup tomato mixture): 212 Cal, 10 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 80 mg Chol, 328 mg Sod, 4 g Carb, 1 g Fib, 25 g Prot, 22 mg Calc.
PointsPlus value: 5.
cook’s note
Instead of swordfish, you can use halibut or cod in this recipe.
shrimp, chorizo, and rice stew
Serves 4
2 teaspoons olive oil
1 (¼-pound) low-fat chorizo sausage, chopped
1 large onion, chopped
1 celery stalk, chopped
2 garlic cloves, minced
½ cup long-grain white rice
1 teaspoon paprika
3 cups water
1 (14½-ounce) can no-added-salt diced tomatoes
½ teaspoon dried thyme
1 pound medium peeled and deveined shrimp
¼ cup chopped fresh flat-leaf parsley
1 Heat oil in Dutch oven over medium-high heat. Add chorizo, onion, celery, and garlic; cook, stirring frequently, until vegetables have softened, about 3 minutes. Add rice and paprika; cook, stirring frequently, until rice is lightly toasted, about 2 minutes.
2 Add water, tomatoes, and thyme; bring to boil. Reduce heat and simmer, covered, until rice is tender, about 15 minutes.
3 Add shrimp and return to boil. Reduce heat and simmer, covered, until shrimp are just opaque in center, about 5 minutes. Stir in parsley.
PER SERVING (generous 2 cups): 293 Cal, 7 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 191 mg Chol, 986 mg Sod, 30 g Carb, 3 g Fib, 27 g Prot, 139 mg Calc.
PointsPlus value: 7.
cook’s note
Chorizo is a spicy cured pork sausage popular in Spain, Mexico, and South America. The flavor will vary depending on the producer, but it’s always guaranteed to give any dish a smoky peppery kick.
curried shrimp and mango salad
Serves 4
½ cup plain low-fat Greek yogurt
1 garlic clove, minced
1 tablespoon lemon juice
1 teaspoon curry powder
Pinch cayenne pepper
¾ pound cooked peeled and deveined medium shrimp
1 large mango, peeled, pitted, and chopped
2 scallions, thinly sliced
½ English (seedless) cucumber, thinly sliced
2 tablespoons chopped fresh cilantro
1 large head Bibb lettuce, separated into leaves
1 Stir together yogurt, garlic, lemon juice, curry powder, and cayenne in large bowl. Add shrimp, mango, scallions, cucumber, and cilantro; stir to combine. Cover and refrigerate at least 2 hours and up to 6 hours.
2 Divide lettuce among 4 serving plates; top evenly with shrimp salad.
PER SERVING (1 plate): 218 Cal, 3 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 212 mg Chol, 958 mg Sod, 21 g Carb, 3 g Fib, 28 g Prot, 170 mg Calc.
PointsPlus value: 5.
cook’s note
Use spicy greens, like arugula or watercress, instead of the Bibb lettuce to add more zing to this salad.
spicy shrimp salad with creamy herb dressing
Serves 4
⅓ cup low-fat buttermilk
3 tablespoons fresh flat-leaf parsley
2 tablespoons fresh basil
1 scallion, thinly sliced
1 tablespoon lemon juice
1 tablespoon olive oil
⅛ teaspoon black pepper
1 pound peeled and deveined medium shrimp
2 teaspoons no-salt Cajun seasoning
6 cups chopped romaine lettuce
1 red bell pepper, chopped
1 cup frozen corn kernels, thawed
1 cup grape tomatoes, halved
½ English (seedless) cucumber, chopped
1 To make dressing, puree buttermilk, parsley, basil, scallion, lemon juice, oil, and pepper in blender. Cover and refrigerate at least 2 hours or up to 3 days. Stir before serving.
2 Spray broiler rack with nonstick spray and preheat broiler.
3 Toss together shrimp and Cajun seasoning in medium bowl until coated evenly. Place shrimp on broiler rack and broil 5 inches from heat until just opaque in center, about 3 minutes per side.
4 Combine lettuce, bell pepper, corn, tomatoes, and cucumber in large bowl; add 3 tablespoons dressing and toss to coat. Divide salad evenly among 4 serving plates; top with shrimp. Drizzle with remaining dressing.
PER SERVING (1 plate): 211 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 175 mg Chol, 819 mg Sod, 19 g Carb, 5 g Fib, 23 g Prot, 147 mg Calc.
PointsPlus value: 5.
cook’s note
Make a double batch of this creamy dressing and use it as a dip for fresh vegetables.
hot-and-sour seafood soup
Serves 6
2 (14½-ounce) cans reduced-sodium chicken broth
1¾ cups cold water
2 heads baby bok choy, stems thinly sliced, leaves chopped, separated
¼ pound shiitake mushrooms, stems removed, caps thinly sliced
1 red bell pepper, chopped
3 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
2 teaspoons chili-garlic paste
1 tablespoon cornstarch
1 pound cod, tilapia, or catfish fillets, cut into 1-inch pieces
4 ounces bay scallops
3 scallions, thinly sliced
1½ teaspoons Asian (dark) sesame oil
1 Bring broth and 1½ cups water to boil in large saucepan over high heat. Stir in bok choy stems, mushrooms, bell pepper, vinegar, soy sauce, and chili-garlic paste. Return to boil; reduce heat and simmer 5 minutes. Stir in bok choy leaves; simmer 3 minutes longer.
2 Stir remaining ¼ cup water and cornstarch together in small cup until smooth, then stir mixture into soup. Cook, stirring, until soup thickens slightly, about 1 minute. Stir in cod and scallops and cook just until opaque in center, about 3 minutes. Stir in scallions and sesame oil. Divide evenly among 6 soup bowls.
PER SERVING (about 1½ cups): 120 Cal, 2 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 36 mg Chol, 553 mg Sod, 6 g Carb, 1 g Fib, 19 g Prot, 61 mg Calc.
PointsPlus value: 3.
cook’s note
You can make this soup using 1¼ pounds of peeled and deveined medium shrimp instead of the cod and scallops. The cooking time will remain the same.
citrus-marinated calamari and scallop salad
Serves 6
½ pound thawed frozen calamari rings
½ pound bay scallops
1 large pink grapefruit
2 teaspoons olive oil
Zest and juice of 1 lemon
¼ teaspoon salt
⅛ teaspoon black pepper
1 fennel bulb, thinly sliced
½ small red onion, thinly sliced
2 tablespoons fresh flat-leaf parsley
1 Bring medium pot filled two-thirds full with water to gentle simmer. Add calamari and scallops and cook just until opaque, about 1 minute. Drain; rinse under cold running water and drain again. Pat dry with paper towels.
2 With knife, cut away peel and white pith from grapefruit. Working over large bowl, cut between membranes to release segments. Squeeze juice from membranes. Transfer grapefruit segments to small bowl, leaving juice behind. Whisk oil, lemon zest and juice, salt, and pepper into grapefruit juice.
3 Add calamari, scallops, fennel, onion, parsley, and grapefruit sections to grapefruit juice mixture; toss gently to coat. Cover and refrigerate at least 30 minutes or up to 8 hours.
PER SERVING (¾ cup): 107 Cal, 2 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 86 mg Chol, 259 mg Sod, 12 g Carb, 2 g Fib, 10 g Prot, 50 mg Calc.
PointsPlus value: 3.
cook’s note
To make it a meal, serve this summery salad with a refreshing wedge of cantaloupe or honeydew melon for dessert.
gingery scallop and snap pea stir-fry
Serves 4
6 ounces rice noodles
1 pound sea scallops
2 tablespoons reduced-sodium soy sauce
1 tablespoon minced peeled fresh ginger
2 cups fresh sugar snap peas, trimmed
1 orange or red bell pepper, thinly sliced
2 garlic cloves, minced
⅛ teaspoon red pepper flakes
2 teaspoons canola oil
¼ cup chopped fresh cilantro
1 Cook rice noodles according to package directions; drain and keep warm.
2 Meanwhile, toss together scallops, 1 tablespoon soy sauce, and ginger in medium bowl.
3 Spray large deep nonstick skillet with nonstick spray and set over medium heat. Add peas and bell pepper; stir-fry until crisp-tender, about 3 minutes. Stir in garlic and pepper flakes; stir-fry until fragrant, about 30 seconds. Transfer to plate.
4 Add oil to skillet. Add scallop mixture and stir-fry until scallops are browned and just opaque throughout, about 3 minutes. Add pea mixture and remaining 1 tablespoon soy sauce; stir-fry until heated through, about 1 minute longer.
5 Divide noodles among 4 serving plates; top evenly with scallop mixture. Sprinkle with cilantro.
PER SERVING (generous 1 cup scallop mixture with about ½ cup noodles): 275 Cal, 3 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 23 mg Chol, 675 mg Sod, 46 g Carb, 3 g Fib, 15 g Prot, 33 mg Calc.
PointsPlus value: 7.
cook’s note
Sugar snap peas cook in just a few minutes, so watch them carefully when you stir-fry. If overcooked, they turn a dull color and lose their appealingly crisp texture.
warm scallop salad with cucumber dressing
Serves 4
½ cup peeled, seeded, and diced cucumber
⅓ cup light mayonnaise
¼ cup plain low-fat yogurt
3 tablespoons chopped scallions
1 tablespoon lemon juice
1 teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon black pepper
6 cups baby spinach
1 cup grape or cherry tomatoes, halved
1 red or yellow bell pepper, thinly sliced
1 pound sea scallops
1 To make dressing, puree cucumber, mayonnaise, yogurt, scallions, lemon juice, mustard, ¼ teaspoon salt, and ⅛ teaspoon pepper in blender or food processor.
2 Arrange spinach, tomatoes, and bell pepper evenly on 4 serving plates.
3 Spray large heavy skillet with olive oil nonstick spray and set over medium-high heat. Pat scallops dry with paper towels. Sprinkle with remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Add scallops and cook just until browned and opaque in center, 2–3 minutes per side.
4 Place scallops on top of salads; drizzle evenly with dressing.
PER SERVING (1 plate): 153 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 30 mg Chol, 925 mg Sod, 12 g Carb, 3 g Fib, 15 g Prot, 94 mg Calc.
PointsPlus value: 4.
garlic-ginger steamed clams with pasta
Serves 4
2 teaspoons canola oil
3 garlic cloves, minced
3 scallions, chopped
⅓ cup diced red bell pepper
2 teaspoons minced peeled fresh ginger
¼ teaspoon red pepper flakes
1 cup reduced-sodium chicken broth
3 tablespoons dry sherry
1 tablespoon reduced-sodium soy sauce
3 dozen littleneck clams, scrubbed
1 (9-ounce) package fresh angel hair pasta
3 tablespoons chopped fresh basil (optional)
1 Heat oil in large deep skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add scallions, bell pepper, ginger, and pepper flakes and cook, stirring constantly, 1 minute. Add chicken broth, sherry, and soy sauce; bring to boil.
2 Add clams and simmer, covered, until shells open, about 8 minutes. Transfer with tongs to large bowl as they open. Discard any that do not open.
3 Meanwhile, cook pasta according to package directions, omitting salt if desired.
4 Divide pasta among 4 shallow bowls; top evenly with clam mixture. Sprinkle evenly with basil, if using.
PER SERVING (about 1½ cups): 345 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 75 mg Chol, 489 mg Sod, 42 g Carb, 2 g Fib, 31 g Prot, 89 mg Calc.
PointsPlus value: 9.
cook’s note
To prevent clams from overcooking and becoming tough, use a slotted spoon to remove them from the skillet as they open. Any clams that have not opened after about 8 minutes of cooking should not be eaten.
Garlic-Ginger Steamed Clams with Pasta
steamed mussels with oven frites
Serves 4
3 baking potatoes (about ½ pound each), each cut lengthwise into 12 wedges
3 teaspoons olive oil
½ teaspoon salt
⅛ teaspoon black pepper
1 small onion, chopped
3 garlic cloves, minced
2 teaspoons curry powder
2 large tomatoes, chopped
½ cup dry white wine
2 pounds mussels, scrubbed and debearded
¾ cup light coconut milk
¼ cup chopped fresh cilantro
Lime wedges
1 Preheat oven to 425°F. Spray large rimmed baking pan with nonstick spray.
2 Place potatoes in baking pan; drizzle with 2 teaspoons oil, sprinkle with ¼ teaspoon salt, and pepper and toss to coat. Arrange in single layer on pan with cut sides down. Bake until browned on bottom, 25 minutes. Turn potatoes onto opposite cut sides and bake until browned, 15 minutes longer.
3 Meanwhile, heat remaining 1 teaspoon oil in large deep nonstick skillet over medium heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and curry powder; cook, stirring constantly, until fragrant, 30 seconds. Add tomatoes, wine, and remaining ¼ teaspoon salt.
4 Increase heat to medium high; bring to boil. Add mussels. Cook, covered, until mussels open, about 4 minutes. Discard any mussels that do not open. With slotted spoon, divide mussels among 4 bowls. Add coconut milk to skillet; simmer 1 minute. Stir in cilantro. Ladle sauce evenly over mussels. Serve with potatoes and lime wedges.
PER SERVING (about 13 mussels, ½ cup sauce, and 9 potato wedges): 297 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 26 mg Chol, 386 mg Sod, 42 g Carb, 5 g Fib, 17 g Prot, 83 mg Calc.
PointsPlus value: 6.
spaghetti with mussels, clams, and shrimp
Serves 6
8 ounces whole wheat spaghetti
2 teaspoons olive oil
1 dozen mussels, scrubbed and debearded
18 littleneck clams, scrubbed
8 ounces large shrimp, peeled and deveined
1 (14½-ounce) can diced tomatoes
¼ cup water
2 garlic cloves, finely chopped
¼ teaspoon salt
¼ teaspoon red pepper flakes
2 tablespoons chopped fresh flat-leaf parsley
1 Prepare spaghetti according to package directions, omitting salt if desired. Drain.
2 Meanwhile, heat oil in large skillet over medium-high heat. Add mussels and clams; cover and cook until they begin to open, about 4 minutes for mussels, 3–4 minutes longer for clams. Transfer with tongs to large bowl as they open. Discard any that do not open.
3 Add shrimp to skillet and cook, stirring occasionally, just until opaque in center, about 3 minutes. Transfer to bowl with mussels and clams.
4 Add tomatoes, water, garlic, salt, and pepper flakes to skillet; bring to boil. Cook, uncovered, stirring occasionally, until sauce thickens slightly, 8–10 minutes.
5 Stir parsley into sauce. Return seafood to skillet and heat thoroughly through. Transfer spaghetti to large serving bowl. Spoon seafood and sauce over pasta and serve at once.
PER SERVING (1½ cups): 264 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 89 mg Chol, 960 mg Sod, 34 g Carb, 5 g Fib, 24 g Prot, 91 mg Calc.
PointsPlus value: 7.
cook’s note
To make it a meal, finish on a light note with plain fat-free Greek yogurt topped with fresh raspberries (½ cup plain fat-free Greek yogurt per serving will increase the PointsPlus value by 1).