If you’re eating light and healthy, fish and shellfish should make regular Fish &Shellfish appearances on your dinner plate. Seafood is low in fat and a rich source of protein, vitamins, and minerals. And oily fish, such as salmon and tuna, are high in omega-3 fatty acids, which can lower blood cholesterol levels. A couple nights a week, try replacing chicken breasts or red meat with salmon, cod, or shrimp—and you and your family will be on your way to a healthier, more varied diet.
If you order fish at restaurants but rarely prepare it at home, let our simple, flavorful recipes lead the way. Keep frozen shrimp in the freezer and you can cook up our shrimp kabobs, a shrimp and veggie risotto, or a handful of tasty stir-fries in a jiffy. If your kids like fish sticks, then they’ll love our island-spiced version rolled in panko crumbs and baked in the oven until crisp and ready for dipping in a lowfat lime mayo.
Dinners like our Sicilian-style swordfish with pasta and pangrilled catfish with salsa can be quickly prepared in a pan, while our Asian-style flounder is wrapped in parchment paper and slow-baked in the oven. Our pan-roasted cod sits on a bed of red cabbage and apples, while our pan-seared scallops top a pile of lemony couscous.
Our recipes use readily available options, but if you can’t locate the fish or shellfish called for in a recipe, just ask your fishmonger for the best substitution. Many fish can be easily swapped for other varieties with equally good results.
Mussels with Tomatoes and White Wine
To enjoy every last drop, serve this saucy dish with crusty bread—or a spoon.
ACTIVE TIME: 20 minutes
TOTAL TIME: 45 minutes
MAKES: 8 first-course or 4 main-dish servings
| 1 | tablespoon olive or vegetable oil |
| 1 | small onion, chopped |
| 2 | garlic cloves, finely chopped |
| ¼ | teaspoon crushed red pepper |
| 1 | can (14 to 16 ounces) whole tomatoes |
| ¾ | cup dry white wine |
| 4 | pounds large mussels, scrubbed and debearded (see Tip) |
| 2 | tablespoons chopped fresh parsley |
1. In nonreactive 5-quart Dutch oven, heat oil over medium heat. Add onion and cook until tender and golden, 6 to 8 minutes. Add garlic and crushed red pepper and cook 30 seconds longer. Stir in tomatoes with their juice and wine, breaking up tomatoes with side of spoon. Heat to boiling; boil 3 minutes.
2. Add mussels; heat to boiling. Reduce heat; cover and simmer until mussels open, about 5 minutes, transferring mussels to large bowl as they open. Discard any mussels that have not opened after 5 minutes. Pour tomato sauce over mussels and sprinkle with parsley.
EACH FIRST-COURSE SERVING: About 105 calories (25 percent calories from fat), 9g protein, 6g carbohydrate, 3g total fat (1g saturated), 1g fiber, 18mg cholesterol, 277mg sodium
TIP: Scrub mussels well under cold running water. To debeard, grasp the hairlike beard firmly with your thumb and forefinger and pull it away, or scrape it off with a knife. (Cultivated mussels usually do not have beards.)
MOULES À LA MARINIÈRE: Prepare Mussels with Tomatoes and White Wine as directed, but substitute butter for olive oil and 
cup chopped shallots for onion. Omit crushed red pepper and tomatoes; use 1½ cups dry white wine.
A big pot of spiced boiled crabs, a Chesapeake Bay tradition, is a delicious but messy affair. Cover the table with newspaper and have lots of big napkins on hand. Serve with coleslaw and rolls. (If you want to cook crab so you can pick out the meat for use in another recipe, omit the crab boil seasoning and red pepper.)
ACTIVE TIME: 15 minutes
TOTAL TIME: 35 minutes
MAKES: 4 main-dish servings
| 2 | medium onions, coarsely chopped |
| 1 | carrot, peeled and coarsely chopped |
| 1 | stalk celery, coarsely chopped |
| 1 | lemon, sliced |
| ½ | cup crab boil seasoning (optional) |
| 1 | tablespoon crushed red pepper (optional) |
| 1 | tablespoon salt |
| 1 | gallon water |
| 1 | can (12 ounces) beer |
| 2 | dozen live hard-shell blue crabs, rinsed (see Tip) |
1. In 12-quart stockpot, combine onions, carrot, celery, lemon, crab boil seasoning and crushed red pepper if using, salt, water, and beer. Heat to boiling over high heat; cook 15 minutes.
2. Using tongs, transfer crabs to stockpot. Cover and heat to boiling; boil 5 minutes (crabs will turn red). With tongs, transfer crabs to colander to drain, then place on warm platter.
3. To eat crab, twist off claws and legs, then crack shell to remove meat. Break off flat pointed apron from underside of crab; remove top shell. Discard feathery gills. With kitchen shears or hands, break body in half down center. With fingers or lobster pick, remove meat.
EACH SERVING: About 150 calories (10 percent calories from fat), 30g protein, 0g carbohydrate, 2g total fat (0g saturated), 0g fiber, 144mg cholesterol, 850mg sodium
TIP: It’s best to cook crabs the day they are purchased, but they can be stored up to two days. Place the crabs in a large shallow bowl, then nestle the bowl in a larger bowl of ice. Cover the crabs with a damp kitchen towel. Refrigerate, replacing the ice as needed.
Shrimp Kabobs with Asian BBQ Sauce
Fresh ginger and five-spice powder create a delicious sauce for these succulent shrimp kabobs. Serve on a bed of romaine with extra sauce for dipping.
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
MAKES: 4 main-dish servings
| romaine lettuce leaves | |
| 1¼ | pounds large shrimp, shelled and deveined, with tail part of shell left on, if you like |
| 4 | (10- to 12-inch) wooden skewers |
|
cup hoisin sauce |
| 3 | tablespoons ketchup |
| 1½ | teaspoons grated, peeled fresh ginger |
| ¼ | teaspoon Chinese five-spice powder |
| 2 | tablespoons rice vinegar |
| 2 | tablespoons water |
1. Soak skewers in hot water at least 20 minutes. Lightly grease grill rack. Prepare outdoor grill for direct grilling over medium heat.
2. Arrange romaine on platter and set aside. Thread shrimp on skewers.
3. In small bowl, stir hoisin sauce, ketchup, ginger, five-spice powder, and 1 tablespoon vinegar to make Asian Barbecue Sauce. Remove ¼ cup barbecue sauce to ramekin; stir in water and remaining 1 tablespoon vinegar and reserve to use as dipping sauce.
4. Brush shrimp with some barbecue sauce from bowl. Place shrimp on hot grill rack over medium heat and cook 2 minutes. Brush with more sauce; turn, brush with remaining sauce, and grill until shrimp turn opaque throughout, 1 to 2 minutes longer.
5. Serve shrimp on skewers over romaine with reserved dipping sauce.
EACH SERVING: About 185 calories (14 percent calories from fat), 25g protein, 13g carbohydrate, 3g total fat (1g saturated), 1g fiber, 175mg cholesterol, 540mg sodium 
Flavored with ginger, soy, and sesame, this entreé is rich in vitamins and minerals (thanks to brown rice and asparagus).
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | cup quick-cooking (10-minute) brown rice |
| 3 | teaspoons Asian sesame oil |
| 1½ | pounds asparagus, trimmed and cut into 1-inch pieces |
| 1 | pound medium shrimp, shelled and deveined |
| 1 | tablespoon grated, peeled fresh ginger |
| 2 | tablespoons reduced-sodium soy sauce |
| 2 | tablespoons fresh lime juice |
| ¼ | cup loosely packed fresh basil leaves, thinly sliced |
1. Cook rice as label directs.
2. Meanwhile, in nonstick 12-inch skillet, heat 2 teaspoons sesame oil over medium heat 1 minute. Add asparagus and cook 7 to 8 minutes or until asparagus is tender-crisp, stirring occasionally. Add shrimp and ginger; cook 5 to 6 minutes or until shrimp are opaque throughout, stirring occasionally.
3. Stir in soy sauce, lime juice, basil, and remaining 1 teaspoon sesame oil; remove from heat. Serve over rice.
EACH SERVING: About 265 calories (24 percent calories from fat), 29g protein, 22g carbohydrate, 7g total fat (1g saturated), 2g fiber, 172mg cholesterol, 455mg sodium
FROZEN SHRIMP TO THE RESCUE
Shrimp, with just fewer than 2 grams of fat in a 4-ounce serving, should be a savvy dieter’s go-to seafood. Although fresh shrimp can be expensive, frozen shrimp, available at wholesale food clubs and larger supermarkets, is a bargain. Because it is flash-frozen for easy transport, the flavor and texture are preserved. Keep some on hand in the freezer and it will be a snap to whip up low-fat stir-fries, pastas, and main-dish salads. The shrimp is sold individually frozen in bags or in a block. To defrost, put the individually frozen shrimp in a colander and place under cold running water until thawed. For block-frozen shrimp, place under cold running water and pull off the amount of shrimp you need as they thaw; return the remaining block of shrimp to the freezer immediately.
Spring Vegetable Risotto with Shrimp
Made in the microwave, this creamy dish—full of fiber, protein, and rich Parmesan flavor—is as healthy as it is easy.
ACTIVE TIME: 10 minutes
TOTAL TIME: 35 minutes
MAKES: 10 cups or 6 main-dish servings
| 1 | carton (32 ounces) chicken broth (4 cups) |
| 1¼ | cups water |
| ½ | cup dry white wine |
| 8 | ounces asparagus, cut into 1-inch pieces |
| 1 | tablespoon olive oil |
| 1 | small onion (4 to 6 ounces), finely chopped |
| 1 | carrot, peeled and finely chopped |
| 2 | cups Arborio or Carnaroli rice (short-grain Italian rice) |
| 1 | pound large shrimp, shelled and deveined |
| 1 | cup frozen peas |
| 2 | tablespoons fresh lemon juice |
| 1 | tablespoon chopped fresh parsley or basil leaves |
| ¼ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
1. In 2-quart saucepan, heat broth, water, and wine to boiling over high heat. When boiling, add asparagus and cook 2 minutes. With slotted spoon, remove asparagus to small bowl; set aside.
2. Meanwhile, in microwave-safe 4-quart bowl or casserole, combine oil, onion, and carrot. Cook, uncovered, in microwave on High 3 minutes or until vegetables begin to soften. Add rice and stir to coat with oil; cook, uncovered, on High 1 minute.
3. Stir hot broth mixture into rice mixture. Cover bowl with vented plastic wrap, and cook in microwave on Medium 15 minutes or until most of liquid is absorbed and rice is tender but still firm, stirring halfway through cooking.
4. Add shrimp, frozen peas, and cooked asparagus; cover and cook in microwave on High 3 to 4 minutes longer or just until shrimp lose their pink color throughout. Do not overcook; mixture will look loose and soupy but will soon thicken to the proper creamy consistency.
5. Stir in lemon juice, parsley, salt, and pepper.
EACH SERVING: About 425 calories (9 percent calories from fat), 24g protein, 67g carbohydrate, 4g total fat (1g saturated), 3g fiber, 115mg cholesterol, 545mg sodium
Thanks to a trio of insta-ingredients—preshelled shrimp, thin vermicelli, and bagged broccoli—this streamlined seafood stir-fry is ideal on time-is-tight nights. For photo.
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 6 | ounces rice stick noodles (rice vermicelli; asian noodle savvy) |
| 1 | pound broccoli florets |
| 1 | green onion, finely chopped |
| ¼ | teaspoon salt |
| 3 | tablespoons sugar |
| 1 | tablespoon water |
| 1 | tablespoon vegetable oil |
| 3 | garlic cloves, very thinly sliced |
| ¼ | teaspoon crushed red pepper |
| 1 | tablespoon reduced-sodium Asian fish sauce (see Tip,) |
| 1 | pound jumbo shrimp, shelled and deveined |
| ¼ | cup packed fresh cilantro leaves |
| ¼ | teaspoon ground black pepper |
1. In heavy 12-inch skillet, heat 1 inch water to boiling over high heat. Add noodles and cook 1 to 2 minutes or until just tender. With tongs, transfer noodles to fine-mesh sieve. Rinse under cold water and drain.
2. When water in skillet returns to boiling, add broccoli. Cook 3 minutes or until tender-crisp; drain and transfer to large bowl. Toss with green onion and salt. Wipe skillet dry.
3. In same skillet, cook sugar and water over medium-high (stirring just until sugar dissolves), 3 to 4 minutes or until mixture turns dark amber. Stir in oil, garlic, and red pepper. Cook 10 seconds, then stir in fish sauce and shrimp.
4. Cook 2 to 3 minutes or until shrimp just turn opaque throughout, stirring frequently. Remove from heat, and stir in cilantro and black pepper.
5. Evenly divide noodles and broccoli among four dinner plates. Spoon shrimp with chile sauce on top of noodles.
EACH SERVING: About 340 calories (13 percent calories from fat), 22g protein, 53g carbohydrate, 5g total fat (1g saturated), 4g fiber, 168mg cholesterol, 600mg sodium
Pan-Seared Scallops with Lemon Couscous
Lemony couscous and peppery arugula create a flavorful bed for these succulent scallops.
ACTIVE TIME: 20 minutes
TOTAL TIME: 45 minutes
MAKES: 6 main-dish servings
| 1 | large red pepper |
| 1 | onion |
| 12 | ounces medium mushrooms |
| 1 | pound sea scallops |
| 4 | teaspoons olive oil or vegetable oil |
| 1 | lemon |
| 1½ | cups water |
| 1 | cup couscous (Moroccan pasta) |
| ¾ | teaspoon salt |
| 1 | package (8 ounces) frozen sugar snap peas |
| 2 | tablespoons soy sauce |
| 2 | bunches arugula (8 ounces) stems trimmed |
1. Thinly slice red pepper and onion. Cut each mushroom into quarters. Rinse scallops under cold running water to remove sand from crevices. Pat scallops dry with paper towels.
2. In nonstick 12-inch skillet over medium-high heat, heat 2 teaspoons oil and cook red pepper and onion until golden brown. Remove mixture to plate.
3. In same skillet, heat 1 teaspoon oil; cook mushrooms until golden brown. Remove mushrooms to plate with red-pepper mixture.
4. Meanwhile, from lemon, grate ½ teaspoon peel and squeeze 1 ½ teaspoons juice. In 2-quart saucepan over high heat, heat lemon juice and water to boiling. Stir in couscous and salt. Cover saucepan and remove from heat. Let stand 5 minutes; stir in lemon peel. Keep warm.
5. Prepare frozen sugar snap peas as label directs; drain.
6. In same skillet over medium-high heat, heat remaining 1 teaspoon oil and cook scallops until opaque throughout, stirring occasionally, 3 to 4 minutes. Return vegetable mixture to skillet with scallops; stir in soy sauce. Cook mixture over medium-high heat until heated through; stir in snap peas.
7. Arrange arugula on plates. Top with couscous and scallop mixture.
EACH SERVING: About 265 calories (14 percent calories from fat), 20g protein, 36g carbohydrate, 4g total fat (1g saturated), 12g fiber, 25mg cholesterol, 770mg sodium 
Coated with a bold, Baja-style rub of cayenne and oregano and then char-crusted on the grill, the tilapia in these taqueria-worthy tacos tastes anything but fishy. A from-scratch salsa with corn and avocado adds to the meal’s authenticity.
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
MAKES: 4 main-dish servings
| 1 | large lemon |
| 2½ | teaspoon vegetable oil |
| ½ | teaspoon plus pinch salt |
| 2 | ears corn, husked |
| 1 | avocado, cut in half and pitted |
| 3 | garlic cloves, crushed with press |
| ½ | teaspoon dried oregano |
| ¼ | teaspoon cayenne (ground red) pepper |
| 1 | pound skinless tilapia fillets (see Tip) |
| 12 | corn tortillas |
| 1 | large ripe tomato, finely chopped |
| fresh cilantro leaves and lime wedges, for serving | |
1. Prepare outdoor grill for direct grilling over medium-high heat. From lemon, grate 2 teaspoons peel and squeeze 2 tablespoons juice.
2. Use ½ teaspoon oil and pinch salt to rub all over corn and cut sides of avocado; set aside on a plate. On another plate, combine garlic, oregano, cayenne, lemon peel, ¼ teaspoon salt, and remaining 2 teaspoons oil. Place fish on mixture and rub all over to coat.
3. Place fish, corn, and avocado, cut sides down, on hot grill grate. Cook fish 3 to 4 minutes or until opaque throughout, turning over once; cook vegetables 5 minutes or until charred, turning occasionally.
4. Transfer fish, corn, and avocado to cutting board. Let cool while warming tortillas: Place tortillas on grill in single layer and cook 1 minute, turning once. Stack on large sheet of foil and wrap tightly.
5. Cut kernels from corncobs. Peel and finely chop avocado. Break fish into large chunks. In large bowl, mix together tomato, corn, avocado, lemon juice, and remaining ¼ teaspoon salt. Divide fish and tomato mixture among tortillas and serve with cilantro and lime wedges.
EACH SERVING: About 420 calories (28 percent calories from fat), 31g protein, 49g carbohydrate, 13g total fat (2g saturated), 9g fiber, 52mg cholesterol, 425mg sodium 
TIP: Flounder, catfish, or any mild white fish would be a good substitute for the tilapia. Grill fish fillets only 8 to 10 minutes per inch of thickness.
This healthy Mediterranean fish dish is ready in 30 minutes.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 2 | lemons |
| 1½ | pounds tilapia fillets |
| 1 | tablespoon fresh oregano leaves, chopped, plus sprigs for garnish |
| ¼ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 1 | pint grape tomatoes, cut lengthwise in half |
| 8 | ounces orzo |
1. Preheat oven to 400°F. From lemons, grate ½ teaspoon peel and squeeze ¼ cup juice.
2. In 13″ by 9″ glass or ceramic baking dish, arrange tilapia fillets. Evenly sprinkle fillets with lemon juice and peel, chopped oregano, salt, and pepper. Add tomatoes to baking dish around tilapia; cover with foil and roast 16 to 18 minutes or until tilapia is opaque throughout and tomatoes are tender.
3. Meanwhile, heat covered 4-quart saucepan of salted water to boiling over high heat. Add orzo and cook as label directs. Drain well.
4. Serve tilapia, tomatoes, and orzo with juices from baking dish.
EACH SERVING: About 395 calories (14 percent calories from fat), 36g protein, 50g carbohydrate, 6g total fat (0g saturated), 2g fiber, 0mg cholesterol, 310mg sodium 
Catfish with Chipotle Salsa over Polenta
Polenta, the Italian cousin of Southern grits, is made from finely ground yellow cornmeal. We make this side dish with 1 percent milk and chicken broth to keep it low in fat.
ACTIVE TIME: 30 minutes
TOTAL TIME: 50 minutes
MAKES: 4 main-dish servings
| 4 | large plum tomatoes (about 1 pound), each cut lengthwise in half |
| 1 | small red onion, cut crosswise into ½-inch-thick rings |
| nonstick cooking spray | |
| 4 | catfish fillets (about 6 ounces each) |
| ¾ | teaspoon chipotle chile powder |
| ¾ | teaspoon salt |
| 2 | cups low-fat (1%) milk |
| 1 | can (14 to 14½ ounces) reduced-sodium chicken broth (1¾ cups) |
| 1 | cup water |
| ¾ | cup instant polenta |
| 1 | cup fresh corn kernels (from 2 ears corn) or 1 cup frozen (thawed) corn kernels |
| 2 | teaspoons fresh lime juice |
1. Preheat large ridged grill pan over mediumhigh heat. On sheet of waxed paper, place tomato halves and onion slices. Spray vegetables on both sides with nonstick cooking spray. Place tomatoes and onion on grill pan and cook 10 minutes or until lightly browned and softened, turning over once. Transfer vegetables to cutting board.
2. While tomatoes and onion are cooking, place catfish fillets on same waxed paper. Sprinkle with ½ teaspoon chipotle chile powder and ¼ teaspoon salt to season both sides, then spray both sides with nonstick cooking spray.
3. Place catfish on grill pan over medium-high heat; cook 7 to 8 minutes or just until it turns opaque throughout, turning over once.
4. While catfish is cooking, prepare polenta: In 3-quart saucepan, combine milk, broth, water, and ¼ teaspoon salt; cover and heat to boiling over high heat. Remove cover; slowly whisk in polenta and cook until mixture begins to thicken, stirring constantly. Reduce heat to low; cover saucepan and simmer 5 minutes, stirring occasionally. Stir in corn. Remove saucepan from heat.
5. Coarsely chop grilled tomatoes and onion; transfer, with any juices, to medium bowl. Stir in lime juice and remaining ¼ teaspoon each chipotle chile powder and salt. Makes about 1 ¾ cups salsa.
6. To serve, divide polenta among four dinner plates; top with grilled catfish and tomatochipotle salsa.
EACH SERVING: About 410 calories (26 percent calories from fat), 32g protein, 43g carbohydrate, 12g total fat (3g saturated), 3g fiber, 90mg cholesterol, 870mg sodium
Turn cod fillets into spicy fish sticks, using thyme, allspice, a jalapeño chile pepper, and a coating of panko bread crumbs. Bake them in the oven for a low-fat finish.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes plus chilling
MAKES: 4 main-dish servings
| nonstick olive oil cooking spray | |
| 2 | limes |
| 2 | green onions, light and dark green parts only |
| ¼ | cup packed fresh parsley leaves |
| ½ | jalapeño chile, seeds removed |
| 1 | teaspoon fresh thyme leaves |
| ¼ | teaspoon ground allspice |
| ½ | teaspoon plus ¾ teaspoon salt |
| 1 | large egg white |
| 1 | pound skinless cod fillet |
| ¾ | cup panko (Japanese-style bread crumbs) |
| 2 | tablespoons light mayonnaise |
| 2 | tablespoons reduced-fat sour cream |
| 1 | bag (5 to 6 ounces) baby spinach |
1. Lightly coat cookie sheet with nonstick cooking spray. From 1 lime, grate 1 teaspoon peel and squeeze 2 teaspoons juice. In small bowl, place juice and ½ teaspoon peel. Finely chop 1 tablespoon green onion and add to bowl with lime juice; set aside. Cut remaining green onions into large pieces.
2. In food processor with knife blade attached, place parsley, jalapeño, thyme, allspice, green onion pieces, ½ teaspoon salt, and remaining ½ teaspoon lime peel. Pulse until finely chopped.
3. In medium bowl, lightly beat egg white; set aside. Remove and discard any bones from cod and cut into 2-inch chunks. Place in food processor with green onion mixture; pulse just until cod is coarsely chopped. Transfer cod mixture and 2 tablespoons panko to bowl with egg white; stir until well combined.
4. On large sheet of waxed paper, place remaining panko. With measuring cup, scoop out heaping ¼ cup cod mixture (mixture will be soft); shape by hand into 3″ by 1 ½” stick (about 1 inch thick), then place in panko, patting gently to cover all sides. Place fish stick on prepared cookie sheet. Repeat, forming 8 fish sticks in all. Cover loosely; refrigerate at least 30 minutes or up to 1 day.
5. Meanwhile, preheat oven to 450°F. Into bowl with lime juice mixture, stir mayonnaise, sour cream, and remaining 
teaspoon salt until well blended. If not using right away, cover and refrigerate up to 1 day. Makes about cup dipping sauce.
6. Lightly spray fish with cooking spray; bake 10 to 13 minutes or until opaque throughout. Cut remaining lime into wedges. Arrange spinach on plates; top with fish. Serve with sauce and lime wedges on the side.
EACH SERVING: About 190 calories (24 percent calories from fat), 24g protein, 12g carbohydrate, 5g total fat (1g saturated), 5g fiber, 54mg cholesterol, 585mg sodium 
Vibrant with olives, capers, and basil, this preparation works beautifully with any lean white fish.
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | tablespoon olive oil |
| 1 | garlic clove, finely chopped |
| 1 | can (14½ ounces) diced tomatoes |
|
teaspoon crushed red pepper |
| 4 | red snapper or flounder fillets (6 ounces each) |
|
teaspoon salt |
| ½ | cup fresh basil leaves, thinly sliced |
| ¼ | cup Kalamata or Gaeta olives, pitted and coarsely chopped |
| 2 | teaspoons capers, drained |
1. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add garlic and cook 1 minute, stirring. Stir in tomatoes with their juice and crushed red pepper; heat to boiling over medium-high heat. Reduce heat to low and simmer, uncovered, 8 to 10 minutes or until mixture thickens slightly.
2. Meanwhile, with tweezers, remove any bones from snapper fillets.
3. Place fillets, skin side down, in tomato mixture in skillet; sprinkle with salt. Cover and cook 8 to 10 minutes or just until fish turns opaque throughout.
4. With wide slotted spatula, transfer snapper to warm platter. Stir basil, olives, and capers into tomato mixture; spoon over snapper.
EACH SERVING: About 250 calories (29 percent calories from fat), 36g protein, 6g carbohydrate, 8g total fat (1g saturated), 1g fiber, 63mg cholesterol, 571mg sodium
THE DRILL ON OIL
Wondering which oil to use tonight? Olive oil is still a winner. It has big flavor, which means you can use less for more taste with fewer calories. And since olive oil is predominantly monounsaturated fat, it’s heart-healthy as well. When you’re looking for more neutral-tasting oil at a reasonable price, canola oil is a standout. Not only is it rich in monounsaturated fat, it contains the plant version of an omega-3 fatty acid. Specialty oils—like grape seed, sesame, and walnut—are healthful but expensive, so use them in small quantities for an epicurean touch.
Pan-Roasted Cod on Cabbage and Apples
Light and easy to prepare, this fish dinner showcases the cool-weather flavors of tart apple and caraway-scented sautéed cabbage.
ACTIVE TIME: 12 minutes
TOTAL TIME: 20 minutes
MAKES: 4 main-dish servings
| 2 | tablespoons butter or margarine |
| 1 | small head red cabbage (1¼ pounds), cored and thinly sliced |
| 1 | pound (2 to 3 medium) Granny Smith or Gala apples, cored and cut into ½-inch chunks |
| 2 | tablespoons water |
| 1 | tablespoon cider vinegar |
| ½ | teaspoon caraway seeds |
| ½ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
| 4 | cod or scrod fillets (6 ounces each) |
1. In deep nonstick 12-inch skillet, melt butter over medium-high heat. Stir in cabbage, apples, water, vinegar, caraway seeds, and ¼ teaspoon salt. Reduce heat to medium; cover skillet and cook cabbage mixture 8 minutes or until cabbage begins to wilt, stirring occasionally.
2. Top cabbage mixture with cod, folding thin tail end under for even cooking. Sprinkle cod with remaining ¼ teaspoon salt and pepper. Cover skillet and cook about 10 minutes or until cod turns opaque throughout.
EACH SERVING: About 290 calories (25 percent calories from fat), 32g protein, 25g carbohydrate, 8g total fat (1g saturated), 5g fiber, 73mg cholesterol, 470mg sodium
Roasted Halibut with Fennel and Potatoes
Popular brands of anise-flavored liqueur include Pernod and Ricard. A jigger of these spirits subtly enhances the natural licorice flavor found in fennel.
ACTIVE TIME: 15 minutes
TOTAL TIME: 1 hour
MAKES: 4 main-dish servings
| 1 | large leek |
| 1 | pound Yukon Gold potatoes, unpeeled and thinly sliced |
| 1 | medium bulb fennel, cored and thinly sliced, or 4 stalks celery, thinly sliced |
| 1 | tablespoon plus 1 teaspoon extra-virgin olive oil |
| ¾ | teaspoon salt |
 |
teaspoon ground black pepper |
| 4 | pieces skinless halibut fillet (6 ounces each) |
| 2 | tablespoons anise-flavored liqueur or white wine |
| 1 | teaspoon fennel seeds |
| 1 | lemon, thinly sliced |
| fennel fronds (optional) | |
1. Cut off roots and trim dark-green top from leek. Discard any tough outer leaves. Thinly slice leek. Rinse leek thoroughly in bowl of cold water; swish to remove any sand. With hands, transfer leek to colander, leaving sand in bottom of bowl. Drain well.
2. Preheat oven to 425°F. Spray 13″ by 9″ glass baking dish with nonstick cooking spray. To baking dish, add leek, potatoes, fennel, 1 tablespoon oil, ½ teaspoon salt, and ¼ teaspoon pepper; toss to coat, then spread evenly. Roast vegetables 35 minutes or until tender, stirring once halfway through roasting.
3. Remove baking dish from oven. Place halibut on vegetables; drizzle with liqueur and remaining 1 teaspoon oil. Sprinkle with fennel seeds, ¼ teaspoon salt, and teaspoon pepper. Place lemon slices on halibut; return dish to oven and roast 10 to 12 minutes or just until halibut turns opaque in center. To serve, sprinkle with fennel fronds, if using.
EACH SERVING: About 365 calories (22 percent calories from fat), 39g protein, 33g carbohydrate, 9g total fat (1g saturated), 6g fiber, 54mg cholesterol, 570mg sodium
Asian-Style Flounder Baked in Parchment
Baking in parchment packets is a simple nonfat way to seal in the juices and flavor of delicate fish. You may substitute aluminum foil for the parchment paper.
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 2 | large green onions |
| 2 | tablespoons soy sauce |
| 2 | tablespoons seasoned rice vinegar |
| 4 | flounder fillets (6 ounces each) |
| 4 | sheets cooking parchment or foil (12″ by 16″ each, folded in half to 12″ by 8″) |
| 2 | teaspoons grated, peeled fresh ginger |
1. Preheat oven to 425°F. Cut green onion tops into 2-inch by ¼-inch strips; reserve for garnish. Thinly slice white part of green onions.
2. In cup, combine soy sauce and vinegar.
3. Place 1 flounder fillet on one side of each opened parchment sheet. Sprinkle with ginger and sliced green onions; drizzle with soy mixture. Fold parchment over fish; beginning at a corner where parchment is folded, make ½-inch-wide folds, overlapping previous folds, until packet is completely sealed. Packet will resemble half circle. Place packets in jelly-roll pan. Bake 8 minutes (packets will puff up and brown).
4. To serve, cut packets open and garnish fish with reserved green-onion strips.
EACH SERVING: About 170 calories (11 percent calories from fat), 33g protein, 3g carbohydrate, 2g total fat (0g saturated), 0g fiber, 82mg cholesterol, 802mg sodium
Pasta with Tuna Puttanesca
We’ve used tuna instead of anchovies in this tasty no-cook twist on traditional puttanesca sauce. For best flavor use extra-virgin olive oil.
ACTIVE TIME: 5 minutes
TOTAL TIME: 15 minutes
MAKES: 6 main-dish servings
| 1 | package (16 ounces) fusilli or corkscrew pasta |
| 3 | tablespoons capers, drained and chopped |
| 3 | tablespoons minced shallot |
| 2 | tablespoons red wine vinegar |
| 1 | tablespoon olive oil |
| ½ | teaspoon grated lemon peel |
| ½ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
| 1 | can (6 ounces) light tuna in olive oil |
| 2 | medium bunches watercress, tough stems removed |
| ½ | cup loosely packed fresh basil leaves, chopped |
1. In large saucepot, cook pasta as label directs.
2. Meanwhile, in a large bowl, with fork, stir capers, shallot, vinegar, oil, lemon peel, salt, and pepper until well mixed. Add undrained tuna and watercress; toss well.
3. When pasta has reached desired doneness, remove ½ cup pasta cooking water. Drain pasta and return to saucepot. Add tuna mixture, reserved cooking water, and basil; toss well.
EACH SERVING: About 375 calories (19 percent calories from fat), 17g protein, 58g carbohydrate, 8g total fat (1g saturated), 3g fiber, 4mg cholesterol, 540mg sodium
Tuna au Poivre with Lemon-Caper Lentils
Lean tuna replaces fattier beef loin steak in this favorite—and a surprise side of lentils, in place of the expected calorie-laden French fries, adds an earthy boost of fiber.
ACTIVE TIME: 10 minutes
TOTAL TIME: 35 minutes
MAKES: 4 main-dish servings
2 |
cups water |
| 1 |
cups green lentils |
| 1 | teaspoon salt |
| 4 | tuna steaks, 1 inch thick (6 ounces each) |
| 4 | teaspoons cracked black peppercorns |
| 1 | tablespoon olive oil |
| 1 | medium shallot, finely chopped |
| 1 | cup reduced-sodium chicken broth |
| 1 | tablespoon capers, chopped |
| 1 | tablespoon fresh lemon juice |
1. In 2-quart saucepan, combine water, lentils, and ½ teaspoon salt; heat to boiling over high heat. Reduce heat to low; cover and simmer 20 to 25 minutes or until lentils are tender. Drain lentils and return to pan; cover to keep warm.
2. Meanwhile, evenly season tuna, on both sides, with remaining ½ teaspoon salt and all pepper, pressing in pepper. In 12-inch cast-iron skillet, heat oil over medium-high heat until hot. Add tuna and cook 5 to 8 minutes for medium or until desired doneness, turning over once. Transfer to plate; cover to keep warm.
3. To same skillet, add shallot and cook 1 minute, stirring. Add broth and capers; heat to boiling. Boil 3 minutes or until liquid is reduced by half. Add lentils; heat through. Remove from heat; stir in lemon juice. Serve tuna over lentils.
EACH SERVING: About 445 calories (12 percent calories from fat), 58g protein, 40g carbohydrate, 6g total fat (1g saturated), 20g fiber, 76mg cholesterol, 830mg sodium
Baking a whole fish in a crust of kosher salt seals in the juices and guarantees exquisitely moist—and surprisingly unsalty—fish.
ACTIVE TIME: 5 minutes
TOTAL TIME: 30 minutes
MAKES: 2 main-dish servings
| 4 | cups kosher salt |
| 1 | whole red snapper, striped bass, or porgy (1½ to 2 pounds), cleaned and scaled |
| 1 | lemon |
| 3 | sprigs rosemary or thyme |
1. Preheat oven to 450°F. Line 13″ by 9″ baking pan with foil; spread 2 cups salt in bottom of pan.
2. Rinse snapper inside and out with cold running water; pat dry with paper towels. From 1 lemon, cut 3 slices. Cut remaining lemon into wedges and set aside.
3. Place lemon slices and rosemary in cavity of fish. Place fish on bed of salt; cover with remaining 2 cups salt. Bake until fish is just opaque throughout when knife is inserted at backbone, about 30 minutes.
4. To serve, tap salt crust to release from top of fish; discard salt. Slide cake server under front section of top fillet and lift off fillet; transfer to platter. Slide server under backbone and lift it away from bottom fillet; discard. Slide server between bottom fillet and skin and transfer fillet to platter. Serve with reserved lemon wedges.
EACH SERVING: About 190 calories (14 percent calories from fat), 37g protein, 6g carbohydrate, 3g total fat (1g saturated), 0g fiber, 66mg cholesterol, 800mg sodium
Steamed Scrod Fillets
These fresh fillets are steamed on a bed of bok choy and carrots with a drizzle of a ginger-soy mixture for added flavor.
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 3 | tablespoons reduced-sodium soy sauce |
| 2 | tablespoons seasoned rice vinegar |
| 1 | tablespoon finely chopped, peeled fresh ginger |
| 1 | garlic clove, crushed with garlic press |
| 1 | pound bok choy, coarsely chopped |
| 1¾ | cups peeled, shredded carrots |
| 4 | scrod fillets (6 ounces each) |
| 3 | green onions, sliced |
1. In small bowl, with fork, mix soy sauce, vinegar, ginger, and garlic.
2. In 12-inch skillet, toss bok choy and carrots. Fold thin ends of scrod fillets under to create even thickness; place on top of vegetables. Add soy-sauce mixture and sprinkle with green onions; cover and heat to boiling over high heat. Reduce heat to medium; cook until scrod is just opaque throughout, about 10 minutes.
EACH SERVING: About 200 calories (9 percent calories from fat), 34g protein, 12g carbohydrate, 2g total fat (0g saturated), 3g fiber, 73mg cholesterol, 820mg sodium
For a satisfying low-fat dinner, we spread a sweet and savory sauce on salmon fillets and broil them to make a rich glaze. Serve with a side of aromatic jasmine or basmati rice, or a salad of edamame and sliced radishes.
ACTIVE TIME: 10 minutes
TOTAL TIME: 20 minutes
MAKES: 4 main-dish servings
| ¼ | cup white miso (see Tip) |
| 5 | teaspoons sugar |
| 4 | teaspoons seasoned rice vinegar |
| 1 | tablespoon water |
| 1 | tablespoon minced, peeled fresh ginger |
| 4 | salmon fillets, 1 inch thick (5 ounces each) |
| 1 | green onion, thinly sliced diagonally |
1. Preheat broiler. Lightly spray rack in broiling pan with nonstick cooking spray.
2. In small bowl, mix miso, sugar, vinegar, water, and ginger; set aside.
3. Place salmon fillets on rack in broiling pan. Place pan in broiler at closest position to heat source; broil salmon 5 minutes. Remove pan from broiler and spread half of miso mixture on salmon; broil 1 minute longer.
4. Remove pan from broiler; turn salmon over and top with remaining miso mixture. Broil salmon until miso mixture is bubbly and salmon is opaque throughout, 3 to 4 minutes longer. Sprinkle with green onion before serving.
EACH SERVING: About 260 calories (24 percent calories from fat), 35g protein, 13g carbohydrate, 7g total fat (1g saturated), 0g fiber, 86mg cholesterol, 870mg sodium
TIP: Miso—a paste made of fermented soybeans—comes in a variety of flavors, colors, and textures that fall into three basic categories: red, which has a strong flavor; golden, which is mild; and white, which is mellow and slightly sweet. Miso can be purchased in health-food stores and Asian markets.
Mustard-Dill Salmon with Herbed Potatoes
A light and creamy sauce adds piquant flavor to succulent salmon. After you make the sauce, sauté snow peas in a nonstick skillet with a teaspoon of vegetable oil for a healthy side dish.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 12 | ounces small red potatoes, cut into 1-inch chunks |
| 12 | ounces small white potatoes, cut into 1-inch chunks |
| 1½ | teaspoons salt |
| 3 | tablespoons chopped fresh dill |
| ½ | teaspoon coarsely ground black pepper |
| 4 | pieces salmon fillet (6 ounces each) |
| 2 | tablespoons light mayonnaise |
| 1 | tablespoon white wine vinegar |
| 2 | teaspoons Dijon mustard |
| ¾ | teaspoon sugar |
1. In a 3-quart saucepan, heat potatoes, 1 teaspoon salt, and enough water to cover to boiling over high heat. Reduce heat to low; cover and simmer until potatoes are fork-tender, about 15 minutes. Drain potatoes and toss with 1 tablespoon dill, ¼ teaspoon salt, and ¼ teaspoon pepper; keep the potatoes warm.
2. Meanwhile, preheat boiler. Grease rack in broiling pan. Place salmon on rack; sprinkle with teaspoon salt and teaspoon pepper. Place broiling pan at closest position to heat source. Broil until salmon is just opaque throughout, 8 to 10 minutes.
3. While salmon is broiling, prepare sauce: In small bowl, mix mayonnaise, vinegar, mustard, sugar, remaining 2 tablespoons dill, teaspoon salt, and teaspoon pepper.
4. Serve salmon with sauce and potatoes.
EACH SERVING: About 335 calories (19 percent calories from fat), 37g protein, 31g carbohydrate, 7g total fat (1g saturated), 2g fiber, 86mg cholesterol, 655mg sodium
GET YOUR OMEGA-3S
Despite a reputation for clogging arteries and packing on unwanted pounds, all fats are not villainous. Indeed, one type of polyunsaturated fat, omega-3, is thought to combat heart disease. Omega-3s help inhibit the formation of blood clots and reduce the incidence of heartbeat abnormalities. You’ll find omega-3s in fish—and the oilier the fish, the more omega-3 it contains. So, be sure to include oily fish like salmon, bluefin tuna, mackerel, and sardines in your diet once a week.
Soba Noodles with Shrimp, Snow Peas, and Carrots
Soba (thin Japanese noodles made from buckwheat flour) cook quickly, and the shrimp, peas, and carrots cook in the same water as the noodles. Then just toss with a delicious peanut sauce that takes a couple of minutes to put together and dinner is served.
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
MAKES: 4 main-dish servings
| ¼ | cup creamy natural peanut butter |
| 2 | teaspoons grated, peeled fresh ginger |
| 2 | tablespoons reduced-sodium soy sauce |
| 1 | tablespoon distilled white vinegar |
| 1 | teaspoon Asian sesame oil |
| ½ | teaspoon hot pepper sauce |
| 1 | teaspoon salt |
| 1 | package (8 ounces) whole-wheat soba noodles |
| ½ | bag (10 ounces) shredded or matchstick carrots (1½ cups) |
| 1 | pound large shrimp, shelled and deveined, with tail part left on, if you like |
| 4 | ounces snow peas, strings removed |
| ½ | cup loosely packed fresh cilantro leaves, chopped, plus additional sprigs for garnish |
1. In small bowl, place peanut butter, ginger, soy sauce, vinegar, sesame oil, and hot pepper sauce. Set aside.
2. Heat covered 5- to 6-quart saucepot of water and salt to boiling over high heat. Add noodles and cook 4 minutes. Add carrots and cook 1 minute. Add shrimp and snow peas and cook 2 minutes more. Reserve ½ cup noodle cooking water. Drain noodles, shrimp, and vegetables into large colander, then transfer to large bowl.
3. With wire whisk, beat peanut-butter mixture until well blended. Add peanut sauce and chopped cilantro to noodle mixture in bowl and toss until evenly coated.
4. To serve, spoon into four large bowls; garnish each serving with a cilantro sprig.
EACH SERVING: About 430 calories (25 percent calories from fat), 33g protein, 53g carbohydrate, 12g total fat (2g saturated), 6g fiber, 140mg cholesterol, 960mg sodium 
A tempting mix of squid, mussels, and shrimp in a robust tomato sauce. Simply add garlic bread and a green salad, and dinner is ready.
ACTIVE TIME: 25 minutes
TOTAL TIME: 1 hour
MAKES: 6 main-dish servings
| 8 | ounces cleaned squid |
| 1 | tablespoon olive oil |
| 1 | large garlic clove, finely chopped |
| ¼ | teaspoon crushed red pepper |
| 1 | can (28 ounces) plum tomatoes |
| ½ | teaspoon salt |
| 1 | dozen mussels, scrubbed and debearded (see Tip,) |
| 8 | ounces medium shrimp, shelled and deveined |
| 1 | package (16 ounces) linguine or spaghetti |
| ¼ | cup chopped fresh parsley leaves |
1. Rinse squid and pat dry with paper towels. Slice squid bodies crosswise into ¼-inch rings. Cut tentacles into several pieces if they are large.
2. In nonreactive 4-quart saucepan, heat oil over medium heat. Add garlic and crushed red pepper; cook just until fragrant, about 30 seconds. Stir in tomatoes with their juice and salt, breaking up tomatoes with side of spoon. Heat to boiling over high heat. Add squid and return to boiling. Reduce heat; cover and simmer 30 minutes, then simmer uncovered 15 minutes longer.
3. Increase heat to high. Add mussels; cover and cook 3 minutes. Stir in shrimp; cover and cook until mussels open and shrimp are just opaque throughout, about 2 minutes longer. Discard any mussels that have not opened after 5 minutes.
4. Meanwhile, cook pasta as label directs. Drain. In warm serving bowl, toss pasta with seafood mixture and parsley.
EACH SERVING: About 410 calories (11 percent calories from fat), 25g protein, 65g carbohydrate, 5g total fat (1g saturated), 3g fiber, 140mg cholesterol, 588mg sodium
Sicilian-Style Swordfish with Pasta
Chunks of grilled fish are tossed with pasta in a light vinaigrette made with fresh mint and tomato. If you don’t have fresh mint, substitute fresh basil or parsley.
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes plus standing
MAKES: 6 main-dish servings
| 3 | ripe medium tomatoes (6 to 8 ounces each), cut into ½-inch chunks (about 2½ cups) |
| ¼ | cup chopped fresh mint |
| 1 | tablespoon red wine vinegar |
| 1 | small garlic clove, minced |
| 3 | tablespoons olive oil |
| ¾ | teaspoon salt |
| ½ | teaspoon coarsely ground black pepper |
| 1 | teaspoon freshly grated orange peel |
| 1 | swordfish steak, 1 inch thick (about 1 pound) |
| 1 | package (16 ounces) penne or bow-tie pasta |
1. In large bowl, combine tomatoes, mint, vinegar, garlic, 2 tablespoons oil, ½ teaspoon salt, and ¼ teaspoon pepper. Cover and let stand at room temperature 30 minutes.
2. Prepare outdoor grill for direct grilling over medium heat.
3. In cup, combine grated orange peel and remaining 1 tablespoon oil, ¼ teaspoon salt, and ¼ teaspoon pepper. Brush mixture on both sides of swordfish.
4. Place swordfish on hot grill rack over medium heat. Grill until just opaque throughout, 8 to 10 minutes, turning over once. Transfer to cutting board and cut into 1-inch pieces.
5. Meanwhile, cook pasta as label directs. Drain.
6. Add swordfish and pasta to tomato mixture; toss to combine.
EACH SERVING: About 440 calories (23 percent calories from fat), 24g protein, 61g carbohydrate, 11g total fat (2g saturated), 4g fiber, 26mg cholesterol, 430mg sodium
