lemony fish and vegetable stew
salmon with cucumber-dill aïoli
salmon fillets with pineapple-melon relish
serves 5
1½ cups per serving
slow cooker size/shape
4- to 6-quart round or oval
slow cooking time
8 to 10 hours on low plus 20 minutes on high, OR
5 to 6 hours on high plus 20 minutes on high
This easy Italian recipe turns simple ingredients into a satisfying fish stew. Stir in fresh parsley and lemon just before serving for a bit of panache.
2 14.5-ounce cans no-salt-added diced tomatoes, undrained
2 cups fat-free, low-sodium chicken broth
2 medium carrots, chopped
2 medium ribs of celery, chopped
1 medium onion, chopped
¼ cup no-salt-added tomato paste
2 medium garlic cloves, minced
½ teaspoon dried basil, crumbled
½ teaspoon dried oregano, crumbled
1/8 teaspoon pepper
1 pound thin mild white fish fillets, such as tilapia or cod, rinsed and patted dry, cut into ½-inch squares
2 tablespoons snipped fresh parsley
2 teaspoons grated lemon zest
1 tablespoon fresh lemon juice
In the slow cooker, stir together the tomatoes with liquid, broth, carrots, celery, onion, tomato paste, garlic, basil, oregano, and pepper. Cook, covered, on low for 8 to 10 hours or on high for 5 to 6 hours, or until the vegetables are tender.
If using the low setting, change it to high. Quickly stir in the fish and re-cover the slow cooker. Cook for 20 minutes, or until the fish flakes easily when tested with a fork. Just before serving, stir in the parsley, lemon zest, and lemon juice.
cook’s tip on testing fish for doneness: When you check the fish for doneness, work as quickly as you can and re-cover the slow cooker quickly as well so you don’t lose a lot of heat (in case you need to continue cooking the fish).
per serving
Calories 168
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 45 mg
Sodium 136 mg
Carbohydrates 17 g
Fiber 4 g
Sugars 10 g
Protein 22 g
Dietary Exchanges
3 vegetable, 2½ lean meat
serves 4
3 ounces fish per serving
slow cooker size/shape
3- to 4½-quart oval
slow cooking time
1½ to 2 hours on high
This take on fish amandine, which calls for all the fillets to be enclosed in one aluminum foil packet, would be delicious with a crisp salad, steamed carrots seasoned with your favorite herb, and a whole-grain roll.
4 slices red onion
4 thin mild white fish fillets, such as tilapia, sole, or walleye (about 4 ounces each), rinsed and patted dry
¼ teaspoon pepper
¼ teaspoon paprika
1/8 teaspoon salt
1 tablespoon plus 1 teaspoon sliced almonds
2 tablespoons sliced green onions
1 medium lemon, cut into 4 wedges
Cut an 18 × 12-inch sheet of aluminum foil. Put the foil on a flat surface so that a long end faces you. Place the onion slices in the middle of the foil, making two rows of two slices each. Space the slices somewhat apart—they will form a “rack” for the fish. Center a fillet on each onion slice so that the fillets are parallel to the short ends of the foil and the thin ends of the fish overlap in the middle. Sprinkle the fish with the pepper, paprika, and salt. Using your fingertips, gently press the seasonings so they adhere to the fish. Sprinkle with the almonds.
Bring the short ends of the foil together and crimp to seal. Leaving a small amount of air space in the packet, crimp the long ends (don’t bring them to the center). Place the packet in the slow cooker. Cook, covered, on high for 1½ to 2 hours, or until the fish flakes easily when tested with a fork. (Use the tines of a fork to carefully open the packet away from you to avoid steam burns.)
When the fish is done, carefully remove the packet from the slow cooker. Again using the tines of a fork, carefully open it away from you. Sprinkle the fish with the green onions. Serve the lemon wedges on the side to squeeze over the fish.
cook’s tip: An oval slow cooker works best for this recipe because you want to lay the foil packet as flat as possible in the cooker.
per serving
Calories 126
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 57 mg
Sodium 133 mg
Carbohydrates 2 g
Fiber 1 g
Sugars 1 g
Protein 23 g
Dietary Exchanges
3 lean meat
serves 4
3 ounces fish per serving
slow cooker size/shape
3- to 4½-quart round or oval
slow cooking time
1½ to 2 hours on high
Fresh orange juice and zest, with a bit of lemon juice added for good measure, are the major flavor components of this easy fish dish.
4 cod or other mild white fish fillets (about 4 ounces each), about ½ inch thick, rinsed and patted dry
1 tablespoon grated orange zest
½ cup fresh orange juice
2 tablespoons snipped fresh parsley
1 teaspoon fresh lemon juice
1 medium garlic clove, minced
1 tablespoon plus 1 teaspoon chopped green onions (green part only)
Place the fish in the slow cooker.
In a small bowl, stir together the remaining ingredients except the green onions. Pour over the fish, gently turning to coat. Cook, covered, on high for 1½ to 2 hours, or until the fish flakes easily when tested with a fork. Serve sprinkled with the green onions.
cook’s tip on mild white fish: Any number of factors may affect your choice of fish for this and other recipes that call for mild white fish. Let your taste preferences and the availability, freshness, price, and current recommendations for seafood sustainability guide your selections.
per serving
Calories 101
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 43 mg
Sodium 63 mg
Carbohydrates 4 g
Fiber 0 g
Sugars 3 g
Protein 18 g
Dietary Exchanges
3 lean meat
serves 6
3 ounces fish and 1 heaping tablespoon aïoli per serving
slow cooker size/shape
3-quart round or oval (preferred)
slow cooking time
1½ to 2½ hours on low, OR
1 hour to 1 hour 15 minutes on high
Using a slow cooker is the ultimate way to poach salmon because the fish will cook slowly and evenly. This poached salmon is served with a garlicky mayonnaise known as aïoli (ay-OH-lee or i-OH-lee), given a twist here with the addition of cucumber and fresh dillweed.
1½ large onions, coarsely chopped
4 to 5 large garlic cloves, coarsely chopped
3 cups water
3 slices lemon
1½ pounds salmon fillet, about 1 inch thick, skin discarded, rinsed and patted dry
3 tablespoons finely chopped peeled and seeded cucumber
¼ cup plus 2 tablespoons light mayonnaise
1½ teaspoons snipped fresh dillweed
¾ teaspoon fresh lemon juice
¾ to 1½ medium garlic cloves, minced
Dash of pepper
Put the onions and garlic in the slow cooker. Pour in the water. Add the lemon slices. Place the fish on top. Cook, covered, on low for 1½ to 2½ hours or on high for 1 hour to 1 hour 15 minutes, or until the fish is the desired doneness. Watch the fish carefully to make sure it doesn’t overcook.
Just before serving, place the chopped cucumber on a cutting board. Using the side of a chef’s knife or the tines of a fork, crush the cucumber. Transfer it and any liquid to a small bowl. Stir in the remaining ingredients to make the aïoli.
When the fish is ready, using a slotted spatula, carefully transfer it to a platter. Discard the cooking liquid, onion, garlic, and lemon. Serve with the aïoli to spoon on top or use as a dipping sauce.
cook’s tip: Using crushed cucumber will yield a smoother sauce that still has some texture.
per serving
Calories 135
Total Fat 7.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 2.0 g
Cholesterol 40 mg
Sodium 188 mg
Carbohydrates 1 g
Fiber 0 g
Sugars 0 g
Protein 16 g
Dietary Exchanges
2½ lean meat
serves 4
3 ounces fish and 1/3 cup relish per serving
slow cooker size/shape
3- to 4½-quart round or oval
slow cooking time
3 hours on low, OR
1½ hours on high
Steak seasoning blend is an unexpected but surprisingly effective flavoring for moist salmon fillets, made even more delicious with a minty, zesty fruit relish. (See photo insert.)
Cooking spray
1 large lemon, cut crosswise into 6 slices
4 salmon fillets with skin (about 5 ounces each), rinsed and patted dry
¼ cup water
1 teaspoon salt-free steak seasoning blend
½ teaspoon dried thyme, crumbled
¼ teaspoon garlic powder
¼ teaspoon salt
½ cup diced fresh pineapple
½ cup diced cantaloupe
3 tablespoons to ¼ cup chopped fresh mint
1 medium fresh jalapeño, seeds and ribs discarded, minced
2 tablespoons finely chopped red onion
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
2 teaspoons sugar
Lightly spray the slow cooker with cooking spray. Arrange the lemon slices in a single layer in the slow cooker. Place the fish with the skin side down on the lemon. Pour the water over the fish.
In a small bowl, stir together the seasoning blend, thyme, garlic powder, and salt. Sprinkle over the fish. Using your fingertips, gently press the seasonings so they adhere to the fish. Cook, covered, on low for 3 hours or on high for 1½ hours, or to the desired doneness.
About 15 minutes before serving time, in a small bowl, stir together the remaining ingredients. Set the relish aside.
Using a slotted spatula, transfer the fish to a serving platter, discarding the cooking liquid and lemon. Serve the fish with the relish spooned on top or at the side.
per serving
Calories 183
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 53 mg
Sodium 241 mg
Carbohydrates 9 g
Fiber 1 g
Sugars 6 g
Protein 25 g
Dietary Exchanges
½ fruit, 3 lean meat
serves 6
3 ounces fish per serving
slow cooker size/shape
3-quart round or oval (preferred)
slow cooking time
1½ to 2½ hours on low, OR
1 hour to 1 hour 15 minutes on high
A topping with fresh mint and lime mimics a refreshing mojito and pairs perfectly with the silky consistency of slow-cooked salmon.
1½ large onions, coarsely chopped
2¼ cups water
¾ cup dry white wine (regular or nonalcoholic) or water
½ medium lime, cut into 3 slices
1½ pounds salmon fillet, about 1 inch thick, skin discarded, rinsed and patted dry
3 tablespoons snipped fresh Italian (flat-leaf) parsley
3 tablespoons thinly sliced green onions
1½ tablespoons chopped fresh mint
1 tablespoon grated lime zest
1½ medium limes, cut into 6 wedges
Put the onion in the slow cooker. Pour in the water and wine. Add the lime slices. Place the fish on top. Cook, covered, on low for 1½ to 2½ hours or on high for 1 hour to 1 hour 15 minutes, or until the desired doneness. Check the fish at the minimum cooking time to make sure it doesn’t overcook.
Just before serving, in a small bowl, stir together the remaining ingredients except the lime wedges.
When the fish is ready, using a slotted spatula, carefully transfer it to a platter. Discard the cooking liquid, onion, and lime. Sprinkle the fish with the parsley mixture. Serve with the lime wedges to squeeze on top.
per serving
Calories 151
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 53 mg
Sodium 90 mg
Carbohydrates 1 g
Fiber 0 g
Sugars 0 g
Protein 24 g
Dietary Exchanges
3 lean meat
serves 4
1 roll per serving
slow cooker size/shape
3- to 4½-quart round or oval
slow cooking time
1 to 1½ hours on high
Spring has sprung and the really thin spears of asparagus have arrived. Wrap some in mild fish fillets, turn on the slow cooker, and in an hour or so, enjoy your dinner.
1 medium shallot, sliced
½ medium lemon, cut crosswise into 4 slices
¼ cup water
4 sole or other thin mild fish fillets (about 4 ounces each), rinsed and patted dry
20 pencil-thin asparagus spears (each about 6 inches long), trimmed
¼ teaspoon pepper
1/8 teaspoon salt
1 tablespoon plus 1 teaspoon snipped fresh parsley
1 medium lemon, cut into 4 wedges
Put the shallot, lemon slices, and water in the slow cooker. Set aside.
Wrap a fish fillet around a bundle of 5 asparagus spears. Transfer the roll with the smooth side up to the slow cooker. Repeat with the remaining fish and asparagus. Sprinkle with the pepper and salt. Cook, covered, on high for 1 to 1½ hours, or until the fish flakes easily when tested with a fork. Transfer to plates.
Sprinkle the rolls with the parsley. Serve the lemon wedges on the side for squeezing over all.
cook’s tip: If you can’t find pencil-thin asparagus spears, cut thicker spears lengthwise to the proper thickness, or use three slightly larger spears instead of the five thin ones for each roll.
per serving
Calories 100
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 51 mg
Sodium 409 mg
Carbohydrates 4 g
Fiber 2 g
Sugars 2 g
Protein 16 g
Dietary Exchanges
1 vegetable, 3 lean meat
serves 4
3 ounces fish and ¼ cup salsa per serving
slow cooker size/shape
1½- to 2½-quart round or oval (preferred)
slow cooking time
2 to 2½ hours on low, OR
1 hour to 1 hour 15 minutes on high
Here, tilapia is seasoned with fresh lime zest, cooked in a broth infused with lime, and served with a tomatillo salsa with a hint of lime.
1 medium and 1 large lime
1 teaspoon olive oil
1 cup chopped onion
2 medium garlic cloves, minced
1 pound tilapia or other thin mild white fish fillets, such as catfish, sole, striped bass, or red snapper, rinsed and patted dry
¼ teaspoon salt
1/8 teaspoon pepper
2 cups water (plus more as needed)
8 ounces tomatillos, papery husks discarded, rinsed well and coarsely chopped (about 1 ¾ cups)
½ small serrano pepper, seeds and ribs discarded, minced (about 1 teaspoon)
1/3 cup coarsely chopped onion
3 tablespoons snipped fresh cilantro
Zest the limes, reserving 1½ teaspoons for the fish and ¾ teaspoon for the salsa. Cut 3 thin slices from one of the limes. Set aside the 1½ teaspoons zest and the lime slices. Save the remaining limes and zest for another use.
In a medium nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook 1 cup onion for 3 minutes, or until beginning to soften, stirring occasionally. Stir in the garlic. Cook for 30 seconds, stirring constantly. Transfer to the slow cooker. Top with the lime slices.
Sprinkle both sides of the fish with the salt, pepper, and 1½ teaspoons of the reserved lime zest. Using your fingertips, gently press the seasonings so they adhere to the fish. Place the fish in the slow cooker; you may need to make two layers. Pour in the water, adding more if needed to barely cover the fish. Cook, covered, on low for 2 to 2½ hours or on high for 1 hour to 1 hour 15 minutes, or until the fish just begins to flake when tested with a fork. Using a slotted spatula, carefully transfer the fish to plates. Discard the cooking liquid, onion, and lime.
Meanwhile, in a food processor or blender, process the tomatillos, serrano pepper, remaining 1/3 cup onion, and remaining ¾ teaspoon reserved lime zest until almost smooth. Stir in the cilantro. At serving time, spoon the salsa over the fish.
per serving
Calories 145
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 57 mg
Sodium 206 mg
Carbohydrates 5 g
Fiber 2 g
Sugars 3 g
Protein 24 g
Dietary Exchanges
1 vegetable, 3 lean meat
serves 4
3 ounces fish, ¾ cup potatoes, and 1/3 cup broth per serving
slow cooker size/shape
5- to 7-quart oval
slow cooking time
5 hours on high plus 30 minutes on high
The slow cooker makes this elegant dish easy enough for a weeknight. Let the potatoes simmer in the cooker while you go about your day, then add the fish and cook for 30 minutes. All that’s left to do is cook your favorite green vegetable to serve alongside.
2½ cups fat-free, low-sodium chicken broth
1 pound medium red potatoes (about 3), halved and thinly sliced
1 small onion, thinly sliced
1 medium garlic clove
2 teaspoons grated lemon zest
1 tablespoon fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper
4 tilapia or other thin mild fish fillets (about 4 ounces each), rinsed and patted dry
2 teaspoons grated lemon zest
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons snipped fresh parsley
In the slow cooker, stir together the broth, potatoes, onion, garlic, 2 teaspoons lemon zest, the lemon juice, 1/8 teaspoon salt, and 1/8 teaspoon pepper. If the potatoes aren’t submerged in the broth, add enough water to cover. Cook, covered, on high for 5 hours.
Sprinkle the fish on both sides with the remaining 2 teaspoons lemon zest, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper. Using your fingertips, gently press the seasonings so they adhere to the fish. Transfer to the slow cooker, quickly arranging the fish in a single layer on the potatoes. Re-cover the slow cooker. Cook for 30 minutes, or until the fish flakes easily when tested with a fork.
At serving time, transfer the fish to soup bowls (large shallow bowls preferred). Stir the parsley into the potato mixture. Spoon the potatoes around the fish. Spoon the broth over all.
cook’s tip: Although you can cook this dish on low (for 8 hours, plus 30 minutes on high after the fish is added), the potatoes turn an unappealing shade of brown.
per serving
Calories 210
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 57 mg
Sodium 261 mg
Carbohydrates 22 g
Fiber 3 g
Sugars 3 g
Protein 27 g
Dietary Exchanges
1½ starch, 3 lean meat
serves 4
3 ounces fish per serving
slow cooker size/shape
5- to 7-quart oval
slow cooking time
1½ to 2 hours on high
The slow cooker produces an extremely moist trout, this one suffused with savory rosemary. Add mixed-fruit salad and sautéed spinach for colorful, nutritious sides.
Cooking spray
1 medium shallot, sliced
4 whole trout (about 8 ounces each), rinsed and patted dry, heads discarded if desired
¼ teaspoon pepper
4 sprigs of fresh rosemary
¼ cup water
Lightly spray the slow cooker with cooking spray.
Spread the shallot slices in the slow cooker.
Sprinkle the cavity of each trout with pepper. Place a sprig of rosemary in each trout. Place the trout in the slow cooker (there may be some overlap). Cook, covered, on high for 1½ to 2 hours, or until the fish flakes easily when tested with a fork.
per serving
Calories 124
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 98 mg
Sodium 69 mg
Carbohydrates 0 g
Fiber 0 g
Sugars 0 g
Protein 20 g
Dietary Exchanges
3 lean meat
serves 4
3 ounces fish per serving
slow cooker size/shape
3- to 4½-quart round or oval
slow cooking time
1 to 1½ hours on high
Stir-fry or steam a colorful combination of vegetables to serve with this spicy tuna steak, which cooks on a “rack” of green onions. Adjust the amount of chili sauce to suit your love of spice.
4 medium green onions
1 1-pound tuna steak, about 1 inch thick, rinsed and patted dry, cut into 4 pieces
2 teaspoons soy sauce (lowest sodium available)
1 teaspoon minced peeled gingerroot
1 medium garlic clove, minced
¼ to ½ teaspoon chili sauce, such as sriracha
Arrange the green onions in a single row in the slow cooker. Place the fish crosswise on the green onions.
In a small bowl, whisk together the remaining ingredients. Spread over the fish. Cook, covered, on high for 1 to 1½ hours, or until the fish is the desired doneness. Serve with the cooking liquid spooned on top.
cook’s tip on chili sauces: When shopping for chili sauce for this recipe, be sure to buy the kind made primarily of hot peppers and garlic, not the mild tomato-based product that is often used as the sauce for shrimp cocktail.
per serving
Calories 137
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 44 mg
Sodium 131 mg
Carbohydrates 3 g
Fiber 1 g
Sugars 1 g
Protein 28 g
Dietary Exchanges
3 lean meat
serves 4
3 ounces fish and ¾ cup vegetables per serving
slow cooker size/shape
3- to 4½-quart round or oval
slow cooking time
4 to 6 hours on low plus 5 to 20 minutes on high, OR
2 to 3 hours on high plus 5 to 20 minutes on high
Fishermen in northern Spain are said to make a similar stew using ingredients they commonly carry aboard ship, such as the potatoes, bell peppers, onion, olive oil, garlic, and paprika used here, to complement their tuna catch.
Cooking spray
1 pound small red potatoes, 1 ½- to 2 inch-diameter, quartered
1 medium green bell pepper, diced
1 medium red bell pepper, diced
2 teaspoons olive oil
1 cup finely chopped onion
2 medium garlic cloves, minced
2 tablespoons all-purpose flour
1 cup fat-free, low-sodium chicken broth
8 ounces Italian plum (Roma) tomatoes, seeded and chopped
1 small fresh jalapeño, seeds and ribs discarded, minced
1 medium dried bay leaf
½ teaspoon smoked paprika
¼ teaspoon salt
1/8 teaspoon pepper
1 pound tuna steaks, about 1 inch thick, rinsed and patted dry, cut into 1-inch cubes
Lightly spray the slow cooker with cooking spray. Put the potatoes and bell peppers in the slow cooker. Set aside.
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until tender, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring constantly. Stir in the flour. Cook for 2 to 3 minutes, stirring constantly.
Pour in the broth, stirring to combine. Bring to a boil, still over medium-high heat. Boil for 1 minute, or until thickened, stirring constantly. Stir in the remaining ingredients except the fish. Pour into the slow cooker. Cook, covered, on low for 4 to 6 hours or on high for 2 to 3 hours, or until the potatoes are tender when pierced with a fork.
Quickly stir in the fish and re-cover the slow cooker. If using the low setting, change it to high. Cook for 5 to 20 minutes, or until the fish reaches the desired doneness. Discard the bay leaf before serving the fish.
per serving
Calories 281
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 44 mg
Sodium 237 mg
Carbohydrates 30 g
Fiber 5 g
Sugars 7 g
Protein 32 g
Dietary Exchanges
1½ starch, 2 vegetable, 3 lean meat
serves 4
scant 1½ cups per serving
slow cooker size/shape
2- to 3-quart round or oval
slow cooking time
8 to 10 hours on low plus 15 minutes on low, OR
3½ to 4½ hours on high plus 15 minutes on low
Slow cooking intensifies the sweetness of tomatoes, the staple ingredient for the simple, chunky sauce in this dish. Once the sauce is ready, add tuna and kalamata olives to warm up while you boil the pasta. A perfect weeknight entrée, this dish needs only a salad of mixed greens garnished with sweet onion and cucumber to round out the menu.
1 tablespoon olive oil
1½ cups chopped onions
2 medium ribs of celery, including leaves, cut crosswise into ½-inch pieces
3 large garlic cloves, minced
2 pounds 4 ounces Italian plum (Roma) tomatoes, chopped (about 6 cups)
1 tablespoon no-salt-added tomato paste
¼ teaspoon salt
¼ teaspoon pepper
5 ounces canned very low sodium white albacore tuna, packed in water, drained and flaked
¼ cup halved kalamata olives
8 ounces dried whole-grain bow-tie pasta (farfalle)
2 tablespoons snipped fresh basil
In a medium skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onions for 3 minutes or until soft, stirring frequently.
Stir in the celery and garlic. Cook for 30 seconds, stirring constantly. Transfer to the slow cooker.
Stir in the tomatoes, tomato paste, salt, and pepper. Cook, covered, on low for 8 to 10 hours or on high for 3½ to 4½ hours, or until the tomatoes are tender.
If using the high setting, change it to low. Quickly stir the tuna and olives into the sauce and re-cover the slow cooker. Cook for 15 minutes.
Meanwhile, prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Serve the pasta topped with the sauce. Sprinkle with the basil.
cook’s tip: Italian plum (Roma) tomatoes are the best tomatoes to use for this sauce because they have lots of thick pulp and less juice than other tomatoes.
per serving
Calories 383
Total Fat 9.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 5.0 g
Cholesterol 15 mg
Sodium 367 mg
Carbohydrates 61 g
Fiber 11 g
Sugars 13 g
Protein 20 g
Dietary Exchanges
3 starch, 3 vegetable, 1½ lean meat
serves 4
1¼ cups per serving
slow cooker size/shape
4- to 6-quart round or oval
slow cooking time
5 hours on low plus 20 minutes on high plus 15 minutes on high, OR 2½ hours on high plus 20 minutes on high plus 15 minutes on high
Let this fish stew’s saucy tomato base simmer on its own until almost mealtime, then add scallops, mussels, and finally bite-size pieces of mild fish. The result is perfection, since the slow cooker assures the gentle handling seafood needs.
Cooking spray
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 medium onion, diced
½ cup dry white wine (regular or nonalcoholic)
2 medium garlic cloves, minced
1/8 to ¼ teaspoon crushed red pepper flakes
6 ounces bay or sea scallops, rinsed and patted dry, sea scallops quartered if large
12 fresh debearded and rinsed mussels in the shell
6 ounces tilapia fillets, rinsed and patted dry, cut into 1-inch pieces
¼ cup chopped fresh basil
2 tablespoons olive oil
1/8 teaspoon salt
Lightly spray the slow cooker with cooking spray. Put the tomatoes with liquid, onion, wine, garlic, and red pepper flakes in the slow cooker, stirring to combine. Cook, covered, on low for 5 hours or on high for 2½ hours, or until the onion is very soft.
If using the low setting, change it to high. Quickly stir in the scallops and mussels (don’t add the fish here) and re-cover the slow cooker. Cook for 20 minutes.
Quickly and gently stir in the fish and the remaining ingredients. Re-cover the slow cooker. Cook for 15 minutes, or until the fish flakes easily when tested with a fork. Discard any unopened mussels. Ladle the cioppino into bowls.
cook’s tip: Don’t be tempted to add the fish with the scallops and mussels. It will overcook and break down, giving the dish an unappealing texture.
per serving
Calories 229
Total Fat 9.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.5 g
Cholesterol 45 mg
Sodium 414 mg
Carbohydrates 12 g
Fiber 2 g
Sugars 5 g
Protein 21 g
Dietary Exchanges
2 vegetable, 3 lean meat
serves 4
1½ cups per serving
slow cooker size/shape
3- to 4½-quart round or oval
slow cooking time
5 to 6 hours on low plus 30 minutes on high, OR
2½ to 3 hours on high plus 30 minutes on high
The word “jambalaya” is thought to come from jambon, the French word for ham. It’s a given, then, that ham is one of the primary ingredients of jambalaya; however, you don’t need much when you use smoked ham and chop it finely to distribute its distinct flavor throughout the dish. (See photo insert.)
1 14.5-ounce can no-salt-added tomatoes, undrained
1 cup water (if cooking on low) or 1 ½ cups water (if cooking on high)
½ cup finely chopped onion
1 medium rib of celery, sliced crosswise
1 small green bell pepper, chopped
2 ounces lower-sodium, low-fat smoked ham, all visible fat discarded, finely chopped (about 1/3 cup)
2 teaspoons dried parsley, crumbled
1 teaspoon dried oregano, crumbled
2 medium garlic cloves, minced
½ teaspoon dried thyme, crumbled
1/8 to ¼ teaspoon cayenne
1 medium dried bay leaf
8 ounces raw medium shrimp, thawed if frozen, peeled, rinsed, and patted dry
1 cup frozen cut okra, thawed
1 cup uncooked instant brown rice
¼ cup snipped fresh parsley
In the slow cooker, stir together the tomatoes with liquid, water, onion, celery, bell pepper, ham, parsley, oregano, garlic, thyme, cayenne, and bay leaf. Cook, covered, on low for 5 to 6 hours or on high for 2½ to 3 hours, or until the vegetables are tender.
If using the low setting, change it to high. Quickly stir in the shrimp, okra, and rice and re-cover the slow cooker. Cook for 30 minutes, or until the rice is tender. Discard the bay leaf. Serve the jambalaya sprinkled with the parsley.
per serving
Calories 196
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 78 mg
Sodium 472 mg
Carbohydrates 30 g
Fiber 4 g
Sugars 7 g
Protein 14 g
Dietary Exchanges
1½ starch, 2 vegetable, 1½ lean meat
serves 4
1½ cups per serving
slow cooker size/shape
2½- to 3½-quart round or oval
slow cooking time
2 hours 15 minutes to 2½ hours on low plus 10 to 15 minutes on high (preferred), OR 1 hour 15 minutes to 1½ hours on high plus 10 to 15 minutes on high
To preserve their bright colors and avoid overcooking, wait until the end before adding the shrimp and peas to the chicken, rice, and tomato foundation of this traditional dish from Spain.
1 tablespoon paprika
1 teaspoon dried oregano, crumbled
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon pepper
2 boneless, skinless chicken breasts (about 4 ounces each), each cut crosswise into 4 pieces
1 teaspoon olive oil and ½ teaspoon olive oil, divided use
1½ cups chopped onions
1 cup uncooked converted rice
1 large tomato, chopped
2 cups fat-free, low-sodium chicken broth
8 ounces raw large shrimp, peeled, rinsed, and patted dry
½ cup frozen green peas, thawed
In a medium bowl, stir together the paprika, oregano, garlic powder, salt, and pepper. Sprinkle all over the chicken. Using your fingertips, gently press the seasonings so they adhere to the chicken.
In a medium nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes on each side, or until lightly browned on both sides. Transfer to a medium plate.
Reduce the heat to medium. Add the remaining ½ teaspoon oil, swirling to coat the bottom. Cook the onions for 1½ minutes, stirring frequently.
Stir in the rice. Cook for 1 minute, stirring constantly. Transfer to the slow cooker.
Place the chicken on the onion mixture. Top with the tomato. Pour the broth over all. Don’t stir. Cook, covered, on low for 2 hours 15 minutes to 2½ hours or on high for 1 hour 15 minutes to 1½ hours, or until the rice is tender, almost all the liquid is absorbed, and the chicken is no longer pink in the center.
If using the low setting, change it to high. Quickly stir in the shrimp and peas and re-cover the slow cooker. Cook for 10 to 15 minutes, or until the shrimp are pink on the outside and the peas are tender.
per serving
Calories 348
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 108 mg
Sodium 583 mg
Carbohydrates 49 g
Fiber 3 g
Sugars 5 g
Protein 27 g
Dietary Exchanges
3 starch, 1 vegetable, 3 lean meat
serves 4
1¼ cups per serving
slow cooker size/shape
3- to 4½-quart round or oval
slow cooking time
5½ to 6 hours on low plus 15 minutes on high, OR
2 hours 45 minutes to 3 hours on high plus 15 minutes on high
Making gumbo can require a lot of attention, and if you include crabmeat, the dish can be expensive. This recipe takes care of both! The slow cooker does much of the work for you, and after cooking briefly, the tilapia breaks down and acquires a crablike texture—but for a fraction of the cost. While the fish is cooking, prepare some instant brown rice on the stovetop to create the perfect bed for this delicious gumbo.
2 tablespoons canola or corn oil
2 tablespoons all-purpose flour
1 large green bell pepper, chopped
1 cup fresh or frozen chopped okra, thawed if frozen
1 medium onion, chopped
1 medium rib of celery, sliced
1 14.5-ounce can no-salt-added tomatoes, undrained
2 medium dried bay leaves
2 teaspoons salt-free seafood seasoning blend
¾ teaspoon dried thyme, crumbled
8 ounces raw or frozen medium shrimp, thawed if frozen, peeled, rinsed, and patted dry
8 ounces tilapia or other thin mild white fish fillets, rinsed and patted dry, cut into 1-inch pieces
2 tablespoons mild Louisiana-style hot-pepper sauce
2 teaspoons olive oil (extra virgin preferred)
1/8 teaspoon salt
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the flour for 5 minutes, or until caramel color, stirring constantly. Cook the bell pepper, okra, onion, and celery for 4 minutes, or until the onion is soft, stirring frequently. Transfer to the slow cooker.
Stir in the tomatoes with liquid, bay leaves, seasoning blend, and thyme. Cook, covered, on low for 5½ to 6 hours or on high for 2 hours 45 minutes to 3 hours.
If using the low setting, change it to high. Quickly stir in the remaining ingredients and re-cover the slow cooker. Cook for 15 minutes, or until the shrimp is pink on the outside. Discard the bay leaves before serving the gumbo.
cook’s tip: If possible, refrigerate the gumbo overnight in an airtight container so the flavors blend.
per serving
Calories 214
Total Fat 7.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.5 g
Cholesterol 100 mg
Sodium 494 mg
Carbohydrates 16 g
Fiber 3 g
Sugars 7 g
Protein 22 g
Dietary Exchanges
3 vegetable, 3 lean meat
serves 5
½ cup shrimp mixture and heaping ½ cup grits per serving
slow cooker size/shape
1½- to 2½-quart round or oval
slow cooking time
3 to 4 hours on low plus 10 minutes on high, OR
1½ to 2 hours on high plus 10 minutes on high
Shrimp and grits is a southern specialty that has become a favorite in restaurants around the country. You can easily replicate the dish at home using a slow cooker. It generates the steady heat needed to yield perfect grits.
3 cups water
¼ teaspoon salt
¼ teaspoon pepper
1 cup yellow or white grits (stone-ground preferred)
9 ounces frozen whole-kernel corn, thawed
1 teaspoon olive oil
¾ cup chopped onion
½ cup chopped green bell pepper
2 large garlic cloves, minced
1 pound raw medium shrimp, peeled, rinsed, and patted dry
1½ cups chopped tomatoes
¼ teaspoon red hot-pepper sauce, or to taste
In the slow cooker, stir together the water, salt, and pepper. Slowly stir in the grits. Cook, covered, on low for 3 to 4 hours or on high for 1½ to 2 hours, or until the water is absorbed and the grits are tender.
If using the low setting, change it to high. Quickly stir in the corn and re-cover the slow cooker. Cook for 10 minutes, or until the corn is tender.
While the corn is cooking, in a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and bell pepper for 3 minutes, or until beginning to soften, stirring frequently.
Stir in the garlic. Cook for 30 seconds, stirring constantly.
Stir the shrimp, tomatoes, and hot-pepper sauce into the onion mixture. Cook for 2 to 3 minutes, or until the shrimp are pink on the outside and the tomatoes are hot. Serve over the grits.
per serving
Calories 250
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 114 mg
Sodium 642 mg
Carbohydrates 42 g
Fiber 4 g
Sugars 5 g
Protein 17 g
Dietary Exchanges
2½ starch, 1 vegetable, 2 lean meat
serves 4
1½ cups per serving
slow cooker size/shape
3- to 4½-quart round or oval
slow cooking time
4 hours on low plus 10 to 15 minutes on high, OR
2 hours on high plus 10 to 15 minutes on high
Similar to bouillabaisse, this hearty stew features an assortment of seafood in a tomato base with the addition of a rouille (ROO-ee), a spicy reddish sauce (rouille is French for “rust”).
2 teaspoons olive oil
1¼ cups chopped onions
1 medium fennel bulb, chopped (about 1 ½ cups), stems discarded, fronds reserved
4 medium garlic cloves, minced
1 32-ounce can no-salt-added diced tomatoes, undrained
¾ cup water
1/8 teaspoon pepper
8 ounces fresh debearded and rinsed mussels in the shell
5 ounces cod, rinsed and patted dry, cut into 1-inch pieces
5 ounces shucked clams
¼ cup chopped fresh Italian (flat-leaf) parsley
3 tablespoons light mayonnaise
1 tablespoon minced roasted red bell pepper
½ medium garlic clove, minced
1 or 2 dashes of cayenne, or to taste
In a medium nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onions for 3 minutes, or until beginning to soften, stirring occasionally. Stir in the fennel. Cook for 3 minutes, or until slightly softened, stirring occasionally. Stir in the garlic. Cook for 30 seconds, stirring constantly. Transfer to the slow cooker.
Stir in the tomatoes with liquid, water, and pepper. Cook, covered, on low for 4 hours or on high for 2 hours, or until the onions and fennel are tender.
If using the low setting, change it to high. Quickly stir in the mussels and re-cover the slow cooker. Cook for 3 minutes. Quickly stir in the fish and clams and re-cover the slow cooker. Cook for 5 to 8 minutes, or until the mussels have opened. Discard any unopened mussels. Stir in the parsley.
While the seafood cooks, in a small bowl, stir together the mayonnaise, bell pepper, remaining garlic, and the cayenne for the rouille. Just before serving, stir 2 tablespoons of the rouille into the stew. Garnish each serving with 1½ teaspoons of the remaining rouille and the fennel fronds.
per serving
Calories 233
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 2.5 g
Cholesterol 40 mg
Sodium 496 mg
Carbohydrates 24 g
Fiber 5 g
Sugars 9 g
Protein 19 g
Dietary Exchanges
5 vegetable, 2 lean meat