FISH & SHELLFISH
Sautéed Bass with Shiitake Mushroom Sauce
2 teaspoons canola oil
⅛ teaspoon salt
⅛ teaspoon black pepper
4 (6-ounce) skinned bass fillets
2 cups sliced shiitake mushroom caps
1 teaspoon dark sesame oil
2 teaspoons bottled ground fresh ginger (such as Spice World)
1 teaspoon bottled minced garlic
1 cup chopped green onions
¼ cup water
¼ cup low-sodium soy sauce
1 tablespoon lemon juice
1. Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle salt and pepper over fish. Add fish to pan; cooks 2½ minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; cover and keep warm.
2. Add mushrooms and sesame oil to pan; sauté 2 minutes. Add ginger and garlic to pan; sauté 1 minute. Add green onions and remaining ingredients to pan; sauté 2 minutes. Serve sauce with fish. Yield: 4 servings (serving size: 1 fillet and ¼ cup sauce).
CALORIES 247; FAT 7.6g (sat 1.2g, mono 3.2g, poly 2.4g); PROTEIN 33.2g; CARB 6.9g; FIBER 1.7g; CHOL 140mg; IRON 2.9mg; SODIUM 629mg; CALC 49mg
Curried Amberjack
Since it’s full of flavor and has a firm flesh, amberjack is ideal for grilling, broiling, and, in this recipe, pan-frying. Amberjack is available in fillets or steaks year-round, especially in the South, since it comes primarily from the Gulf of Mexico.
1½ tablespoons all-purpose flour
1½ teaspoons curry powder
½ teaspoon salt
¼ teaspoon black pepper
4 (6-ounce) amberjack fillets (about 1 inch thick)
2 teaspoons canola oil
⅓ cup hot mango chutney
2 tablespoons raisins
2 tablespoons flaked coconut
1 tablespoon water
Sliced green onions (optional)
1. Combine first 4 ingredients in a shallow bowl. Dredge each fillet in flour mixture.
2. Heat oil in a nonstick skillet over medium-high heat. Add fish; cook 4 to 5 minutes on each side or until fish flakes easily when tested with a fork.
3. Combine chutney and next 3 ingredients. Spoon chutney mixture over fish, and sprinkle evenly with green onions, if desired. Serve immediately. Yield: 4 servings (serving size: 1 fillet and 2 tablespoons chutney mixture).
CALORIES 300; FAT 6.2g (sat 1.7g, mono 2.7g, poly 1.5g); PROTEIN 36.8g; CARB 22.7g;FIBER 1.3g; CHOL 75mg; IRON 0.8mg; SODIUM 695mg; CALC 14mg
Catfish Fajitas
Serve these fajitas with baked chips and tropical fruit salad from the deli for a speedy supper.
1 pound catfish fillets, cut into 8 strips
2 teaspoons fajita seasoning
2 teaspoons olive oil
1 cup sliced red bell pepper
1 cup sliced green bell pepper
1 cup sliced onion
1 tablespoon chopped pickled jalapeño peppers
1 teaspoon bottled minced garlic
½ cup chopped plum tomato (about 2)
1 tablespoon low-sodium soy sauce
4 (8-inch) fat-free flour tortillas
½ cup bottled pico de gallo
1. Sprinkle both sides of fish evenly with fajita seasoning. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan. Add bell peppers and next 3 ingredients to pan; cook 3 minutes, stirring occasionally. Add tomato; cook 2 minutes. Stir in soy sauce; cook 1 minute. Add fish; cook 1 minute or until thoroughly heated. Remove from heat.
2. Warm tortillas according to package directions. Spoon about 1 cup fish mixture down center of each tortilla; top each serving with 2 tablespoons pico de gallo. Serve immediately. Yield: 4 servings (serving size: 1 fajita).
CALORIES 334; FAT 11.3g (sat 2.4g, mono 5.8g, poly 2.2g); PROTEIN 22.7g; CARB 35.3g; FIBER 3.7g; CHOL 53mg; IRON 2.2mg; SODIUM 908mg; CALC 29mg
COOKING CLASS: How to Separate Eggs
Crack an egg, and let the white run through your fingers into a bowl instead of pouring the yolk from one half of the shell to the other (which increases the likelihood of the shell breaking the yolk and the chance of transferring bacteria). Wash your hands before and after.
Crispy Baked Catfish
When breading fish, use one hand for the wet ingredients, such as the egg whites, and the other hand for the dry ingredients. You’ll use fewer breadcrumbs, and the process will take less time.
4 (6-ounce) catfish fillets
1 teaspoon seafood seasoning blend (such as Chef Paul Prudhomme’s Seafood Magic)
¼ teaspoon salt
3 large egg whites
1 cup dry breadcrumbs
Cooking spray
Lemon wedges (optional)
1. Preheat oven to 450°.
2. Rinse fillets; pat dry with paper towels to remove excess moisture. Sprinkle both sides of fillets with seasoning blend and salt. Lightly beat egg whites in a shallow dish. Place breadcrumbs in a shallow dish. Dip each fillet in egg white; dredge lightly in breadcrumbs. Repeat procedure with remaining egg white and breadcrumbs so that each fillet is dipped twice.
3. Coat a foil-lined baking sheet with cooking spray. Place fish on pan, and bake at 450° for 12 minutes or until fish flakes easily when tested with a fork. Serve immediately with lemon wedges, if desired. Yield: 4 servings (serving size: 1 fillet).
CALORIES 285; FAT 6.3g (sat 2.1g, mono 2.1g, poly 1.9g); PROTEIN 34.6g; CARB 20.2g; FIBER 1.2g; CHOL 80mg; IRON 0.5mg; SODIUM 629mg; CALC 25mg
Cod with Tangy Tartar Sauce
1.1 ounces all-purpose flour (about ¼ cup)
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
¼ teaspoon paprika
4 (6-ounce) cod fillets
Cooking spray
Tangy Tartar Sauce
1. Combine first 4 ingredients in a shallow dish. Pat fish dry. Dredge both sides of fish in flour mixture, shaking off excess flour.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place fish in pan, reduce heat to medium, and cook 5 minutes. Turn fish, and cook 4 minutes or until fish flakes easily when tested with a fork. Serve with Tangy Tartar Sauce. Yield: 4 servings (serving size: 1 fillet and 3 tablespoons sauce).
CALORIES 240; FAT 6.5g (sat 1.4g, mono 3.5g, poly 1.5g); PROTEIN 32g; CARB 11.8g; FIBER 0.4g; CHOL 81mg; IRON 0.9mg; SODIUM 853mg; CALC 69mg
Tangy Tartar Sauce
⅓ cup fat-free sour cream
¼ cup light mayonnaise
2 tablespoons drained dill pickle relish
1 teaspoon chopped fresh parsley
1 teaspoon drained capers, chopped
½ teaspoon finely grated fresh lemon rind
1 teaspoon fresh lemon juice
¼ teaspoon garlic powder
Dash of ground red pepper
1. Combine all ingredients. Yield: ¾ cup.
Per Tablespoon: CALORIES 71; FAT 5.2g (sat 0.9g, mono 3.2g, poly 1g); PROTEIN 1.2g; CARB 4.8g; FIBER 0.1g; CHOL 3mg; IRON 0mg; SODIUM 291mg; CALC 32mg
Mediterranean Cod
Serve this fish main dish with Spinach and Onion Couscous. To make prep work even faster, save time by using tender and mild baby spinach in the couscous. There’s no need to trim the stems from the leaves.
2 tablespoons chopped fresh parsley
4 oil-packed sun-dried tomato halves, drained and finely chopped
6 pitted kalamata olives
4 teaspoons oil from oil-packed sun-dried tomatoes, divided
4 (6-ounce) cod fillets (about 1¼ inches thick)
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1. Combine first 3 ingredients and 1 teaspoon sun-dried tomato oil in a small bowl; set aside. Sprinkle fish with salt and pepper.
2. Heat remaining 1 tablespoon sun-dried tomato oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Transfer fish to a serving platter; top with tomato mixture. Serve immediately. Yield: 4 servings (serving size: 1 fillet and about 1½ tablespoons tomato mixture).
CALORIES 203; FAT 7.6g (sat 1.2g, mono 4.9g, poly 1.3g); PROTEIN 30.6g; CARB 1.4g; FIBER 0.3g; CHOL 73mg; IRON 0.9mg; SODIUM 338mg; CALC 34mg
Flounder with Cilantro-Curry Topping and Toasted Coconut
Serve this fish with brown basmati rice and sautéed sliced carrots. You can substitute tilapia or snapper for flounder, if you like.
½ teaspoon salt, divided
4 (6-ounce) flounder fillets
Cooking spray
2 tablespoons flaked sweetened coconut
1 cup fresh cilantro sprigs
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon curry powder
3 garlic cloves, peeled
1 jalapeño pepper, halved and seeded
Lemon wedges (optional)
1. Preheat broiler.
2. Sprinkle ¼ teaspoon salt over fish. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
3. Place coconut on a baking sheet, and broil 2 minutes or until toasted, stirring occasionally.
4. Place remaining ¼ teaspoon salt, cilantro, and next 5 ingredients in a food processor; process until finely chopped. Spoon 2 tablespoons cilantro mixture over each fillet; sprinkle each serving with 1½ teaspoons coconut. Garnish with lemon wedges, if desired. Yield: 4 servings.
CALORIES 234; FAT 9.5g (sat 2g, mono 5.4g, poly 1.3g); PROTEIN 32.5g; CARB 3.3g; FIBER 0.7g; CHOL 82mg; IRON 1mg; SODIUM 442mg; CALC 41mg
Apricot-Glazed Flounder
Quickly thaw the frozen fish in the microwave at 30% power for 5 to 6 minutes. Be careful not to overheat the fish because it will begin to cook.
Cooking spray
4 (3-ounce) frozen flounder fillets, thawed
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup reduced-sugar apricot preserves
3 tablespoons water
1 teaspoon low-sodium soy sauce
¼ teaspoon grated peeled fresh ginger
1. Heat a large nonstick skillet over medium-high heat; generously coat pan with cooking spray. Sprinkle fish with salt and pepper. Add 2 fillets to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm. Repeat with remaining fillets.
2. Reduce heat to medium. Add apricot preserves and remaining ingredients to pan. Cook 30 seconds or until hot. Pour glaze over fish, and serve immediately. Yield: 2 servings (serving size: 2 fillets and about ¼ cup glaze).
CALORIES 208; FAT 2g (sat 0.5g, mono 0.5g, poly 0.7g); PROTEIN 32.3g; CARB 12.4g; FIBER 0.1g; CHOL 82mg; IRON 0.6mg; SODIUM 529mg; CALC 32mg
INGREDIENT SPOTLIGHT
Although sole are actually members of the flounder family, the word “sole” and “flounder” are often used interchangeably. You’re likely to see flounder at the market and sole at a restaurant.
Flounder Piccata with Spinach
You can substitute any flaky white fish, such as tilapia or sole, in this elegant dish.
1 (3½-ounce) bag boil-in-bag long-grain rice
½ teaspoon salt, divided
¼ teaspoon black pepper, divided
4 (6-ounce) flounder fillets
2 tablespoons all-purpose flour
2 teaspoons olive oil
⅓ cup dry white wine
2 tablespoons fresh lemon juice
1 tablespoon drained capers, chopped
2 tablespoons butter
4 cups fresh baby spinach
1. Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in ¼ teaspoon salt and ⅛ teaspoon pepper.
2. Sprinkle fish with remaining ¼ teaspoon salt and remaining ⅛ teaspoon pepper. Dredge fish in flour.
3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1½ minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; sauté 1 minute or until wilted. Place ½ cup rice onto each of 4 plates. Top each serving with about ⅓ cup spinach, 1 fillet, and 1 tablespoon sauce. Yield: 4 servings.
CALORIES 332; FAT 10.2g (sat 4.4g, mono 3.5g, poly 1.2g); PROTEIN 31.3g; CARB 27.4g; FIBER 1.9g; CHOL 95mg; IRON 3mg; SODIUM 713mg; CALC 51mg
Seared Grouper with Tomato-Tarragon Salsa
1 cup chopped cherry tomatoes
2 tablespoons finely chopped green onions
2 tablespoons chopped fresh parsley
2 tablespoons capers
1 tablespoon olive oil
1 tablespoon balsamic vinegar
¼ teaspoon dried tarragon
¼ teaspoon salt
4 (6-ounce) grouper fillets
2 teaspoons blackened seasoning
Cooking spray
1. Combine first 8 ingredients in a small bowl. Stir to blend, and set aside.
2. Sprinkle both sides of fillets with blackened seasoning.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray; add fillets, and cook 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.
4. Remove from heat; place 1 fillet on each of 4 dinner plates. Spoon salsa evenly over fillets. Yield: 4 servings (serving size: 1 fillet and ¼ cup salsa).
CALORIES 202; FAT 5.3g (sat 1g, mono 3g, poly 1.1g); PROTEIN 33.6g; CARB 3.4g; FIBER 1g; CHOL 63mg; IRON 1.9mg; SODIUM 602mg; CALC 61mg
Grilled Grouper with Tomato Salsa
If you can’t find grouper, use another firm white fish, such as red snapper or halibut.
1 cup chopped tomato
3 tablespoons finely chopped red onion
2 tablespoons chopped fresh cilantro or parsley
1 tablespoon lime juice
4 (6-ounce) grouper fillets
2 teaspoons olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Olive oil–flavored cooking spray
1. Prepare grill.
2. Combine first 4 ingredients, tossing gently; set aside.
3. Brush fish with olive oil; sprinkle with salt and pepper. Place fish on grill rack coated with cooking spray. Cover and grill 4 to 5 minutes on each side or until fish flakes easily when tested with a fork.
4. Place fish on serving plates. Top each serving with tomato salsa. Yield: 4 servings (serving size: 1 fillet and ¼ cup salsa).
CALORIES 189; FAT 4.1g (sat 0.8g, mono 2.5g, poly 0.8g); PROTEIN 33.5g; CARB 2.9g; FIBER 0.7g; CHOL 63mg; IRON 1.7mg; SODIUM 388mg; CALC 54mg
INGREDIENT SPOTLIGHT
Capers add a distinct, tart flavor to many recipes. You can find capers in the condiment section of your supermarket. Choose capers jarred in liquid rather than dry-packed in coarse salt. Once opened, a jar of capers will stay fresh for several months in the refrigerator.
Braised Halibut with Bacon and Mushrooms
Smoky bacon complements slightly sweet halibut. If you can’t find fresh halibut, substitute snapper.
1 (3½-ounce) bag boil-in-bag long-grain rice
4 slices applewood-smoked bacon
⅓ cup prechopped onion
1 tablespoon chopped fresh thyme
8 ounces presliced mushrooms
2 teaspoons olive oil
4 (6-ounce) halibut fillets
½ teaspoon salt
¼ teaspoon black pepper
1 cup dry white wine
2 tablespoons chopped fresh parsley
1. Cook rice according to package directions, omitting salt and fat. Drain and keep warm.
2. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add onion, thyme, and mushrooms to drippings in pan; sauté 3 minutes. Remove mushroom mixture from pan.
3. Heat oil in pan over medium heat. Sprinkle fish with salt and pepper. Add fish to pan, and cook 2 minutes on each side or until browned. Return mushroom mixture to pan. Stir in wine, and cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with crumbled bacon and parsley. Serve over rice. Yield: 4 servings (serving size: 1 halibut fillet, 6 tablespoons mushroom mixture, and ½ cup rice).
CALORIES 388; FAT 11.1g (sat 2.7g, mono 5.2g, poly 2.1g); PROTEIN 43.1g; CARB 27.3g; FIBER 1.3g; CHOL 64mg; IRON 3.2mg; SODIUM 617mg; CALC 103mg
Halibut with Coconut–Red Curry Sauce
2 teaspoons canola oil, divided
4 (6-ounce) halibut fillets
1 cup chopped onion
½ cup chopped green onions
1 tablespoon grated peeled fresh ginger
1 cup light coconut milk
1 tablespoon sugar
1 tablespoon fish sauce
¾ teaspoon red curry paste
½ teaspoon ground coriander
1 tablespoon chopped fresh basil
2 teaspoons fresh lime juice
1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm.
2. Add remaining 1 teaspoon oil to pan. Add onion, green onions, and ginger; sauté 2 minutes. Stir in coconut milk and next 4 ingredients. Bring to a boil; cook 1 minute. Remove from heat. Stir in basil and juice. Yield: 4 servings (serving size: 1 fillet and about ⅓ cup sauce).
CALORIES 278; FAT 9.3g (sat 3.6g, mono 2.7g, poly 2g); PROTEIN 37.1g; CARB 10.9g; FIBER 1.1g; CHOL 54mg; IRON 2mg; SODIUM 475mg; CALC 102mg
Spanish-Style Halibut
1 slice applewood-smoked bacon
½ teaspoon salt
½ teaspoon smoked paprika
¼ teaspoon black pepper
4 (6-ounce) skinless halibut fillets
2 teaspoons bottled minced garlic
1 (6-ounce) package fresh baby spinach
1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, and crumble. Set aside.
2. Combine ½ teaspoon salt, smoked paprika, and ¼ teaspoon black pepper in a small bowl. Sprinkle spice mixture evenly over fish. Add fish to drippings in pan, and cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan, and keep warm.
3. Add 2 teaspoons garlic to pan, and cook 1 minute, stirring frequently. Stir in bacon. Add spinach to pan, and cook 1 minute or until spinach begins to wilt. Serve with fish. Yield: 4 servings (serving size: 1 fillet and ½ cup spinach mixture).
CALORIES 214; FAT 5.1g (sat 1g, mono 2.7g, poly 1.3g); PROTEIN 37.4g; CARB 2.4g; FIBER 1.2g; CHOL 57mg; IRON 2.9mg; SODIUM 475mg; CALC 124mg
INGREDIENT SPOTLIGHT
Smoked paprika contrasts nicely with the sweet halibut. Dried over smoldering oak logs, smoked paprika has a strong, smoky flavor. And the aroma is deep, intense, sweet, and spicy. The color is a striking deep red that spreads throughout any dish to which it is added.
Pesto Halibut Kebabs
Serve this dish with Israeli couscous tossed with toasted sliced almonds, dried cranberries, and chopped fresh parsley.
1½ pounds halibut, cut into 1-inch chunks
1 large red bell pepper, cut into 1-inch chunks
3 tablespoons prepared basil pesto
2 tablespoons white wine vinegar
½ teaspoon salt
Cooking spray
4 lemon wedges
1. Preheat broiler.
2. Place fish and bell pepper in a shallow dish. Drizzle pesto and vinegar over fish mixture; toss to coat. Let fish mixture stand 5 minutes.
3. Thread fish and pepper alternately onto each of 4 (12-inch) skewers; sprinkle evenly with salt. Place skewers on a jelly-roll pan coated with cooking spray. Broil 8 minutes or until desired degree of doneness, turning once. Serve with lemon wedges. Yield: 4 servings (serving size: 1 skewer and 1 lemon wedge).
CALORIES 239; FAT 7.9g (sat 1.2g, mono 2.3g, poly 2.9g); PROTEIN 36.3g; CARB 4g; FIBER 1.2g; CHOL 55mg; IRON 1.8mg; SODIUM 514mg; CALC 104mg
INGREDIENT SPOTLIGHT
Popular because of its mild flavor, halibut is a flaky white fish. Halibut is plentiful and available fresh from March to November; it’s sold frozen the rest of the year.
Macadamia-Crusted Mahimahi
4 (6-ounce) mahimahi or other firm white fish fillets
¼ teaspoon freshly ground black pepper
Cooking spray
1 tablespoon butter, melted
¼ cup finely chopped macadamia nuts
½ cup panko (Japanese breadcrumbs)
2 tablespoons light coconut milk
1. Preheat oven to 450°.
2. Sprinkle fish evenly with pepper. Place fish on a baking sheet coated with cooking spray. Bake at 450° for 5 minutes.
3. Combine butter and remaining ingredients in a bowl; stir well. Press mixture on top of fish; bake an additional 10 minutes or until crust is browned and fish flakes easily when tested with a fork. Yield: 4 servings (serving size: 1 fillet).
CALORIES 254; FAT 9.7g (sat 3.5g, mono 5.5g, poly 0.7g); PROTEIN 33.2g; CARB 6.7g; FIBER 0.9g; CHOL 132mg; IRON 2.1mg; SODIUM 194mg; CALC 31mg
Parmesan-Dill Orange Roughy
4 (6-ounce) orange roughy fillets
Cooking spray
3 tablespoons freshly shredded Parmesan cheese
1 teaspoon dried dill
¼ teaspoon salt
¼ teaspoon black pepper
1. Preheat oven to 450°.
2. Place fish on a jelly-roll pan coated with cooking spray. Sprinkle fish evenly with Parmesan cheese, dill, salt, and pepper. Bake at 450° for 9 to 11 minutes or until fish flakes easily when tested with a fork. Yield: 4 servings (serving size: 1 fillet).
CALORIES 151; FAT 2.7g (sat 1g, mono 1g, poly 0.4g); PROTEIN 29.4g; CARB 0.4g; FIBER 0.1g; CHOL 105mg; IRON 1.9mg; SODIUM 332mg; CALC 67mg
Fish and Vegetable Dinner
Baking the fish and vegetables in a foil packet traps steam inside to keep the fish moist and the vegetables tender.
Cooking spray
4 (6-ounce) orange roughy fillets
¼ teaspoon freshly ground black pepper
½ cup light buttermilk ranch dressing
2 cups broccoli florets
1 cup chopped red bell pepper (about 1 medium)
1 cup chopped onion (about 1 small)
1. Preheat oven to 450°.
2. Cut 4 (12 x 12–inch) squares of foil, and lightly coat with cooking spray. Place 1 fillet on each sheet.
3. Sprinkle each fillet evenly with pepper; brush with 2 tablespoons dressing. Top each with ½ cup broccoli, ¼ cup bell pepper, and ¼ cup onion.
4. Fold foil in half over each fillet to form a packet, and crimp edges tightly to seal. Place foil packets on a baking sheet.
5. Bake at 450° for 20 minutes or until fish flakes easily when tested with a fork. Remove fish and vegetables from foil; transfer to plates. Serve immediately. Yield: 4 servings (serving size: 1 packet).
CALORIES 245; FAT 8.5g (sat 6.9g, mono 0.9g, poly 0.4g); PROTEIN 29.8g; CARB 10.9g; FIBER 2.5g; CHOL 112mg; IRON 2.3mg; SODIUM 435mg; CALC 45mg
MAKE IT FASTER
The recipe at right calls for ½ cup matchstick-cut carrots. Purchase prepackaged matchstick-cut carrots from your grocer to avoid having to slice your own.
Orange Roughy with Leeks
Orange roughy is a fish from New Zealand, but is becoming quite common in the United States. It’s a firm white fish with a mild flavor that’s low in fat.
½ cup matchstick-cut carrots
½ cup thinly sliced leek
4 (6-ounce) orange roughy fillets
1 teaspoon dried tarragon
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Olive oil–flavored cooking spray
1. Preheat oven to 475°. Place a baking sheet in oven while preheating.
2. Cut 4 (12-inch) squares of foil. Spoon carrot and leek evenly into center of each foil square; top each with a fish fillet. Sprinkle fish with tarragon, salt, and pepper. Coat each fillet with cooking spray. Fold foil over fillets to make packets, and seal edges tightly.
3. Place packets on hot baking sheet. Bake at 475° for 14 minutes. Transfer fish and vegetables to serving plates, and serve immediately. Yield: 4 servings (serving size: 1 fillet and about ¼ cup vegetables).
CALORIES 148; FAT 1.5g (sat 0g, mono 0.8g, poly 0.4g); PROTEIN 28.3g; CARB 3.2g; FIBER 0.7g; CHOL 102mg; IRON 2.1mg; SODIUM 430mg; CALC 29mg
Broiled Salmon with Marmalade-Dijon Glaze
Although quick enough for a hectic weeknight, this dish will impress guests, too. Serve with salad and roasted potatoes.
½ cup orange marmalade
1 tablespoon Dijon mustard
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
⅛ teaspoon ground ginger
4 (6-ounce) salmon fillets
Cooking spray
1. Preheat broiler.
2. Combine first 6 ingredients in a small bowl, stirring well. Place fish on a jelly-roll pan coated with cooking spray. Brush half of marmalade mixture over fish; broil 6 minutes. Brush fish with remaining marmalade mixture; broil 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Yield: 4 servings (serving size: 1 fillet).
CALORIES 377; FAT 13.4g (sat 3.1g, mono 5.8g, poly 3.3g); PROTEIN 36.6g; CARB 27.3g; FIBER 0.4g; CHOL 87mg; IRON 0.8mg; SODIUM 488mg; CALC 42mg
Broiled Salmon with Peppercorn-Lime Rub
Try a fresh, quick, and satisfying quinoa-vegetable salad with your broiled fish to round out the meal.
4 (6-ounce) salmon fillets (about ¾ inch thick)
Cooking spray
2 teaspoons grated lime rind
½ teaspoon kosher salt
½ teaspoon cracked black pepper
1 garlic clove, minced
Lime wedges (optional)
1. Preheat broiler.
2. Place fish, skin sides down, on a broiler pan coated with cooking spray. Combine remaining ingredients except lime wedges; sprinkle over fish. Broil 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lime wedges, if desired. Yield: 4 servings (serving size: 1 fillet).
CALORIES 318; FAT 18.5g (sat 3.7g, mono 6.6g, poly 6.7g); PROTEIN 34.1g; CARB 2.2g; FIBER 0.6g; CHOL 100mg; IRON 0.8mg; SODIUM 336mg; CALC 28mg
Salmon with Spicy Cucumber Salad and Peanuts
The spicy-sweet vinegar dressing in the salad complements the salmon seasoned with just salt and pepper.
4 cups sliced seeded peeled cucumber (about 2 large)
¼ cup seasoned rice vinegar
2 tablespoons chopped fresh parsley
2 teaspoons sugar
½ teaspoon crushed red pepper
½ teaspoon salt, divided
Cooking spray
¼ teaspoon black pepper
4 (6-ounce) salmon fillets
4 teaspoons chopped unsalted, dry-roasted peanuts
1. Combine first 5 ingredients in a medium bowl; stir in ¼ teaspoon salt.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle remaining ¼ teaspoon salt and black pepper over fish. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet in each of 4 shallow bowls, and top each serving with ½ cup cucumber salad and 1 teaspoon peanuts. Yield: 4 servings.
CALORIES 262; FAT 11g (sat 1.7g, mono 3.8g, poly 4.2g); PROTEIN 30.5g; CARB 8.9g; FIBER 1.3g; CHOL 81mg; IRON 1.7mg; SODIUM 666mg; CALC 41mg
COOKING CLASS: How to Seed a Cucumber
To easily seed a cucumber, peel it, cut it in half lengthwise, and scrape the seeds out with a spoon.
Orange-Glazed Salmon Fillets with Rosemary
Fresh rosemary and a little maple syrup infuse aromatic and faintly sweet flavor into this speedy seafood dish.
4 (6-ounce) salmon fillets (1 inch thick)
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Cooking spray
2 tablespoons minced shallots
¼ cup dry white wine
½ teaspoon chopped fresh rosemary
¾ cup fresh orange juice (about 2 oranges)
1 tablespoon maple syrup
1. Sprinkle fillets evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add fillets; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan.
2. Recoat pan with cooking spray. Add shallots; sauté 30 seconds. Stir in wine and rosemary; cook 30 seconds or until liquid almost evaporates. Add juice and syrup; bring to a boil, and cook 1 minute. Return fillets to pan; cook 1 minute on each side or until thoroughly heated. Yield: 4 servings (serving size: 1 fillet and 1½ tablespoons sauce).
CALORIES 226; FAT 5.6g (sat 1.4g, mono 2g, poly 1.7g); PROTEIN 30.4g; CARB 9.5g; FIBER 0.2g; CHOL 70mg; IRON 1.1mg; SODIUM 311mg; CALC 70mg
COOKING CLASS: How to a Pepper
To seed a pepper, slice off the stem end, and cut the pepper in half lengthwise. Remove the seeds by running your finger along the inside of the vein, scraping off the seeds.
Pan-Seared Salmon with Pineapple-Jalapeño Relish
Tangy, spicy, and fruity, this inviting recipe belies its simple preparation. Seed the jalapeño pepper if you prefer a milder dish, and serve the relish over coconut rice accompanied by a crunchy salad.
2 cups chopped pineapple
¼ cup finely chopped red onion
¼ cup finely chopped red bell pepper
1 tablespoon fresh lemon juice
2 teaspoons sugar
1 finely chopped seeded jalapeño pepper
½ teaspoon salt, divided
Cooking spray
1 teaspoon chili powder
¼ teaspoon black pepper
4 (6-ounce) salmon fillets
1. Combine first 6 ingredients in a medium bowl; stir in ¼ teaspoon salt.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Combine remaining ¼ teaspoon salt, chili powder, and black pepper, stirring well; sprinkle evenly over fish. Add fish to pan, skin side up; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with pineapple mixture. Yield: 4 servings (serving size: 1 fillet and about ½ cup pineapple mixture).
CALORIES 308; FAT 15.6g (sat 3.2g, mono 5.7g, poly 5.7g); PROTEIN 28.8g; CARB 11.7g; FIBER 1.3g; CHOL 80mg; IRON 0.7mg; SODIUM 394mg; CALC 31mg
Salmon with Sweet Chile Sauce
Serve the salmon with soba noodles tossed with low-sodium soy sauce and dark sesame oil. Add steamed broccoli florets on the side.
4 (6-ounce) salmon fillets, skinned
1 teaspoon ground coriander
½ teaspoon salt
Cooking spray
2 tablespoons honey
1 tablespoon fresh lime juice
2 teaspoons low-sodium soy sauce
½ to 1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
4 teaspoons thinly sliced green onions
1. Sprinkle fish evenly with coriander and salt. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
2. Combine honey, juice, soy sauce, and Sriracha; drizzle over fish. Sprinkle with green onions. Yield: 4 servings (serving size: 1 fillet, 1 tablespoon sauce, and 1 teaspoon green onions).
CALORIES 262; FAT 10.5g (sat 2.5g, mono 4.6g, poly 2.5g); PROTEIN 31.2g; CARB 9.5g; FIBER 0.1g; CHOL 80mg; IRON 0.6mg; SODIUM 460mg; CALC 18mg
Grilled Pesto Salmon
Unexpected guests? No problem. Present an elegant meal of salmon, orzo, and steamed green beans in 15 minutes. While the salmon grills, prepare the orzo and beans.
4 (6-ounce) salmon fillets
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
3 tablespoons commercial pesto
3 tablespoons dry white wine
Cooking spray
1. Heat a large grill pan over medium heat.
2. Sprinkle fish evenly with salt and pepper, and set aside.
3. Combine pesto and wine in a bowl, and stir well.
4. Coat pan with cooking spray. Add fish to pan, and cook 6 minutes on each side or until fish flakes easily when tested with a fork. Serve fish with pesto sauce. Yield: 4 servings (serving size: 1 fillet and 1½ tablespoons pesto sauce).
CALORIES 279; FAT 11.6g (sat 3.2g, ,mono 3.1g, poly 5.2g); PROTEIN 38.3g; CARB 2.5g; FIBER 0.3g; CHOL 91mg; IRON 1.9mg; SODIUM 438mg; CALC 54mg
Red Snapper with Ginger-Lime Butter
Serve with long-grain rice tossed with green onions.
1½ tablespoons butter, softened
1 tablespoon chopped fresh cilantro
1 teaspoon minced seeded jalapeño pepper
½ teaspoon grated lime rind
¼ teaspoon bottled fresh ground ginger
¾ teaspoon salt, divided
4 (6-ounce) red snapper or other firm white fish fillets
¼ teaspoon black pepper
Cooking spray
Lime wedges (optional)
1. Combine first 5 ingredients in a bowl. Stir in ¼ teaspoon salt. Cover and chill.
2. Heat a large nonstick skillet over medium-high heat. Sprinkle both sides of fish with remaining ½ teaspoon salt and black pepper. Coat pan with cooking spray. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4 plates, and top each serving with 1½ teaspoons butter mixture. Serve with lime wedges, if desired. Yield: 4 servings.
CALORIES 202; FAT 6.5g (sat 3.2g, mono 1.5g, poly 0.9g); PROTEIN 33.6g; CARB 0.2g; FIBER 0.1g; CHOL 71mg; IRON 0.3mg; SODIUM 546mg; CALC 53mg
Snapper with Basil-Mint Sauce
Serve with jasmine rice and sautéed green beans.
4 (6-ounce) snapper fillets
Cooking spray
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
1 cup fresh basil leaves
¼ cup fresh mint leaves
2 tablespoons chopped seeded jalapeño pepper
2 tablespoons olive oil
2 tablespoons water
2 teaspoons fresh lime juice
⅛ teaspoon salt
1 garlic clove, chopped
1. Preheat broiler.
2. Arrange fish in a single layer on a broiler pan lightly coated with cooking spray. Sprinkle fish with ¼ teaspoon salt and pepper. Broil 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
3. Place basil and remaining ingredients in a food processor; process 1 minute or until smooth. Serve with fish. Yield: 4 servings (serving size: 1 fillet and about 1 tablespoon sauce).
CALORIES 237; FAT 9.1g (sat 1.4g, mono 5.4g, poly 1.6g); PROTEIN 35.3g; CARB 1.4g; FIBER 0.7g; CHOL 63mg; IRON 0.8mg; SODIUM 328mg; CALC 77mg
INGREDIENT SPOTLIGHT
The most prized member of the large snapper family is American red snapper, which has a pronounced sweet flavor similar to shrimp. Many varieties are available year-round, and though they may not be as sweet as American red snapper, they’re excellent substitutions.
Sautéed Snapper with Plum Tomatoes and Spinach
If you can’t find snapper, purchase another mild, firm white fish, such as cod or halibut. Serve alongside your favorite pasta tossed with pesto.
1 tablespoon olive oil, divided
4 (6-ounce) snapper fillets
¼ teaspoon salt
¼ teaspoon black pepper
1½ cups diced plum tomato (about 6 tomatoes)
2 teaspoons bottled minced garlic
¼ cup dry white wine
3 cups baby spinach leaves
1. Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each side. Remove fish from pan.
2. Heat remaining 1½ teaspoons olive oil in pan over medium-high heat. Add tomato and garlic; sauté 1 minute. Stir in wine; simmer 2 minutes. Add spinach to pan; cook 1 minute or just until spinach wilts. Return fish to pan. Spoon tomato mixture over fish; cook 1 minute or until fish flakes easily when tested with a fork or until desired degree of doneness. Yield: 4 servings (serving size: 1 fillet and about ½ cup spinach mixture).
CALORIES 225; FAT 5.9g (sat 1g, mono 2.9g, poly 1.3g); PROTEIN 36.5g; CARB 5.2g; FIBER 1.7g; CHOL 63mg; IRON 1.3mg; SODIUM 280mg; CALC 90mg
Seared Snapper Provençale
2 cups grape tomatoes, halved
½ cup chopped bottled roasted red bell peppers
¼ cup kalamata olives, pitted and coarsely chopped
3 tablespoons chopped fresh basil
2 tablespoons chopped shallots
1 tablespoon balsamic vinegar
2 teaspoons extra-virgin olive oil
¼ teaspoon salt, divided
Cooking spray
4 (6-ounce) red snapper fillets
¼ teaspoon black pepper
1. Combine first 7 ingredients in a bowl; sprinkle with ⅛ teaspoon salt. Toss well.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish with remaining ⅛ teaspoon salt and pepper. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with tomato mixture. Yield: 4 servings (serving size: 1 fillet and about ¾ cup tomato mixture).
CALORIES 260; FAT 8.6g (sat 1.3g, mono 5g, poly 1.6g); PROTEIN 36.4g; CARB 7.4g; FIBER 1.4g; CHOL 63mg; IRON 1mg; SODIUM 743mg; CALC 77mg
Snapper with Grilled Mango Salsa
Grilling the mango brings out its sweetness, which perfectly balances the flavor of the fish. Serve it with orange-scented couscous.
6 (½-inch-thick) mango wedges (1 mango)
3 (¼-inch-thick) slices red onion
2 teaspoons olive oil, divided
Cooking spray
¼ cup diced peeled avocado
1 tablespoon chopped fresh mint
2 teaspoons fresh lemon juice
½ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
4 (6-ounce) yellowtail snapper or other firm white fish fillets
Mint sprigs (optional)
1. Prepare grill to medium-high heat.
2. Brush mango and onion with 1 teaspoon oil. Place mango and onion on grill rack coated with cooking spray; cover and grill 3 minutes on each side or until tender. Chop onion and mango. Combine onion, mango, avocado, mint, juice, ¼ teaspoon salt, and ⅛ teaspoon pepper in a medium bowl.
3. Brush fish with remaining 1 teaspoon oil; sprinkle with ¼ teaspoon salt and ⅛ teaspoon pepper. Place fish on grill rack; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with mango mixture. Garnish with mint sprigs, if desired. Yield: 4 servings (serving size: 1 fillet and ⅓ cup salsa).
CALORIES 246; FAT 6.1g (sat 1g, mono 3g, poly 1.2g); PROTEIN 35.8g; CARB 11.2g; FIBER 1.6g; CHOL 63mg; IRON 0.6mg; SODIUM 402mg; CALC 67mg
Pan-Grilled Snapper with Orzo Pasta Salad
Orzo is a small rice-shaped pasta. It cooks quickly and soaks up flavor from the vinaigrette. Double the vinaigrette and spoon some over the top of the fish, if you’d like.
1½ cups uncooked orzo (rice-shaped pasta)
Cooking spray
4 (6-ounce) red snapper fillets
½ teaspoon salt, divided
¼ teaspoon black pepper, divided
1½ tablespoons minced shallots
1 tablespoon chopped fresh parsley
1 tablespoon fresh lemon juice
2 teaspoons orange juice
1 teaspoon Dijon mustard
2½ tablespoons extra-virgin olive oil
1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with ¼ teaspoon salt and ⅛ teaspoon pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
3. Combine remaining ¼ teaspoon salt, remaining ⅛ teaspoon pepper, shallots, parsley, lemon juice, orange juice, and mustard in a small bowl, stirring well. Slowly add olive oil, stirring constantly with a whisk. Drizzle shallot mixture over pasta; toss well to coat. Yield: 4 servings (serving size: 1 fillet and ¾ cup pasta mixture).
CALORIES 398; FAT 11.2g (sat 1.8g, mono 6.9g, poly 1.6g); PROTEIN 32.7g; CARB 39.3g; FIBER 1.9g; CHOL 47mg; IRON 0.4mg; SODIUM 409mg; CALC 46mg
Swordfish Siciliana
This fish is tasty and impressive enough to serve company. You can substitute tuna for swordfish. Serve with orzo tossed with chopped fresh basil and toasted pine nuts.
Cooking spray
4 (6-ounce) swordfish steaks
½ teaspoon salt
½ teaspoon freshly ground black pepper
1 tablespoon sliced almonds
2 teaspoons bottled minced garlic
2 tablespoons raisins
2 tablespoons fresh orange juice
1½ tablespoons chopped pitted kalamata olives
1½ tablespoons chopped bottled roasted red bell peppers
1. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Sprinkle fish evenly with salt and black pepper. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; cover and keep warm.
2. Recoat pan with cooking spray; add nuts and garlic to pan. Sauté 30 seconds. Add 2 tablespoons raisins, orange juice, kalamata olives, and bell pepper to pan; cook 1 minute or until liquid evaporates. Serve with fish. Yield: 4 servings (serving size: 1 fish steak and 2 tablespoons olive mixture).
CALORIES 246; FAT 8.3g (sat 2g, mono 3.6g, poly 1.9g); PROTEIN 34.6g; CARB 6.5g; FIBER 0.7g; CHOL 66mg; IRON 1.8mg; SODIUM 503mg; CALC 23mg
Moroccan Swordfish with Caper-Yogurt Sauce
Couscous or rice would make a nice pairing with this main dish, which is seasoned with spices frequently used in North African cuisine.
Sauce:
½ cup plain low-fat yogurt
1 tablespoon chopped fresh mint
1½ teaspoons capers, drained
¼ teaspoon bottled minced garlic
Dash of salt
Dash of freshly ground black pepper
Fish:
1 teaspoon paprika
½ teaspoon ground coriander
¼ teaspoon salt
¼ teaspoon ground ginger
¼ teaspoon ground cumin
¼ teaspoon ground cinnamon
⅛ teaspoon ground red pepper
4 (6-ounce) swordfish steaks (about ¾ inch thick)
Cooking spray
Mint chiffonade (optional)
1. To prepare sauce, combine first 6 ingredients in a small bowl.
2. To prepare fish, heat a nonstick grill pan over medium-high heat. Combine paprika and next 6 ingredients; sprinkle over both sides of fish. Lightly coat both sides of fish with cooking spray; add fish to pan. Cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with sauce. Garnish with mint, if desired. Yield: 4 servings (serving size: 1 steak and 2 tablespoons sauce).
CALORIES 222; FAT 7.2g (sat 2.1g, mono 2.7g, poly 1.6g); PROTEIN 34.3g; CARB 3.1g; FIBER 0.6g; CHOL 66mg; IRON 1.8mg; SODIUM 383mg; CALC 73mg
Fish Tacos with Cabbage Slaw
The sturdy texture of corn tortillas works best for these tacos, but you can use flour tortillas. Since the recipe makes more slaw than necessary for the tacos, serve the extra on the side.
4 cups very thinly presliced green cabbage
1 cup chopped plum tomatoes
⅓ cup thinly sliced green onions
¼ cup chopped fresh cilantro
2 tablespoons fresh lime juice
5 teaspoons extra-virgin olive oil, divided
½ teaspoon salt, divided
1 pound tilapia fillets
1 teaspoon chili powder
8 (6-inch) corn tortillas
1. Combine first 4 ingredients in a large bowl. Add juice, 1 tablespoon oil, and ¼ teaspoon salt; toss well to combine.
2. Heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with chili powder and remaining ¼ teaspoon salt. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from heat, and cut fish into bite-sized pieces.
3. Warm tortillas according to package directions. Spoon about ¼ cup cabbage mixture down the center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve tacos with remaining cabbage mixture. Yield: 4 servings (serving size: 2 tacos and about 1 cup cabbage mixture).
CALORIES 305; FAT 9.8g (sat 2g, mono 4.9g, poly 1.2g); PROTEIN 26.5g; CARB 30.1g; FIBER 4.4g; CHOL 75mg; IRON 1.4mg; SODIUM 445mg; CALC 162mg
Quick Fish Fillets
¼ cup dry breadcrumbs
½ teaspoon paprika
¼ cup plain yogurt
1 teaspoon prepared mustard
2 (6-ounce) tilapia or orange roughy fillets (¾ inch thick)
Cooking spray
Lemon wedges (optional)
1 teaspoon chopped fresh parsley (optional)
1. Preheat oven to 450°.
2. Combine breadcrumbs and paprika in a shallow dish. Combine yogurt and mustard in another shallow dish. Dip fish in yogurt mixture, and dredge in breadcrumb mixture. Place fish on a baking sheet coated with cooking spray.
3. Bake at 450° for 10 minutes or until fish flakes easily when tested with a fork. Serve immediately with lemon wedges and sprinkle with parsley, if desired. Yield: 2 servings (serving size: 1 fillet).
CALORIES 205; FAT3g (sat 1g, mono 1.4g, poly 0.4g); PROTEIN 31.1g; CARB 11.7g; FIBER 0.9g; CHOL 104mg; IRON 1.8mg; SODIUM 271mg; CALC 99mg
Skillet Fillets with Cilantro Butter
Any mild white fish such as cod, flounder, or orange roughy would also be delicious in place of tilapia. Serve these brightly flavored fillets with sautéed spinach or a green salad.
¼ teaspoon salt
¼ teaspoon ground cumin
⅛ teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
1 lemon, quartered
2 tablespoons butter, softened
2 tablespoons finely chopped fresh cilantro
½ teaspoon grated lemon rind
¼ teaspoon paprika
⅛ teaspoon salt
1. Combine first 3 ingredients, and sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.
2. Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish. Yield: 4 servings (serving size: 1 fillet and about 2 teaspoons cilantro butter).
CALORIES 194; FAT 6.9g (sat 3.1g, mono 2.5g, poly 0.6g); PROTEIN 30.5g; CARB 1.2g; FIBER 0.2g; CHOL 88mg; IRON 0.7mg; SODIUM 354mg; CALC 32mg
INGREDIENT SPOTLIGHT
Cilantro leaves are often mistaken for flat-leaf parsley, so read the tag to verify that you’re buying the correct herb.
Tilapia with Celery Leaf Relish
Buy celery with the leaves attached instead of trimmed celery hearts. The pale green leaves, with their delicate flavor, make a wonderful addition to relishes and salsas.
Cooking spray
4 (6-ounce) tilapia or orange roughy fillets
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 pint grape tomatoes, halved
½ cup loosely packed celery leaves, coarsely chopped
½ cup pimiento-stuffed olives, halved
¼ cup coarsely chopped walnuts, toasted
2 tablespoons olive oil
1¾ teaspoons grated lemon rind
2 tablespoons fresh lemon juice
Additional freshly ground black pepper (optional)
1. Preheat oven to 425°.
2. Heat a large ovenproof skillet over medium-high heat. Coat skillet with cooking spray.
3. Sprinkle fish with salt and ¼ teaspoon pepper. Add fish to hot pan, and cook 2 minutes; turn fish over in pan. Transfer pan to oven. Bake at 425° for 6 to 8 minutes or until fish flakes easily when tested with a fork.
4. While fish bakes, combine tomatoes and next 6 ingredients. Serve with fish. Sprinkle with freshly ground pepper, if desired. Yield: 4 servings (serving size: 1 fillet and about ½ cup relish).
CALORIES 320; FAT 17g (sat 3.1g, mono 8.4g, poly 5.2g); PROTEIN 35.9g; CARB 5.3g; FIBER 1.8g; CHOL 85mg; IRON 1.2mg; SODIUM 666mg; CALC 43mg
Sautéed Tilapia with Honey-Scallion Dressing
Dressing:
2½ tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon bottled ground fresh ginger (such as Spice World)
¼ teaspoon dark sesame oil
Fish:
1 tablespoon canola oil
4 (6-ounce) tilapia fillets
½ teaspoon salt
⅛ teaspoon black pepper
4 cups gourmet salad greens
1. To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.
2. To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing. Yield: 4 servings.
CALORIES 230; FAT 7.7g (sat 1.8g, mono 3.9g, poly 1.4g); PROTEIN 34.2g; CARB 7.5g; FIBER 1.4g; CHOL 113mg; IRON 1.4mg; SODIUM 485mg; CALC 35mg
Serve this sautéed fish with fast-cooking rice noodles to round out your meal.
Tilapia Piccata
A traditional piccata dish is meat (usually veal) that’s dredged in flour, quickly sautéed, and then served with a pan sauce made with lemon juice and herbs. Here, we’ve used tilapia. You can substitute most any flaky white fish, or use veal or chicken cutlets.
8 ounces uncooked orzo (about 1½ cups)
¾ cup grape tomatoes, halved
½ teaspoon salt, divided
3 tablespoons chopped fresh parsley
¼ teaspoon black pepper, divided
3 tablespoons all-purpose flour
4 (6-ounce) tilapia fillets
3 tablespoons butter, divided
¼ cup white wine
3 tablespoons fresh lemon juice
1 tablespoon drained capers
1. Cook pasta according to package directions, omitting salt and fat. Drain; stir in tomatoes, ¼ teaspoon salt, parsley, and ⅛ teaspoon pepper. Set aside and keep warm.
2. Combine remaining ¼ teaspoon salt, remaining ⅛ teaspoon pepper, and flour in a large shallow dish. Dredge fish in flour mixture. Melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1½ minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan, and keep warm.
3. Add wine, juice, and capers to pan; cook 30 seconds. Remove from heat. Add remaining 2 tablespoons butter to pan; stir until butter melts. Serve fish with sauce and pasta. Yield: 4 servings (serving size: 1 fillet, ¾ cup pasta mixture, and about 1 tablespoon sauce).
CALORIES 461; FAT 12.5g (sat 6.4g, mono 3.1g, poly 1.1g); PROTEIN 41.7g; CARB 45.3g; FIBER 2.6g; CHOL 108mg; IRON 1.6mg; SODIUM 512mg; CALC 30mg
Spicy Tilapia with Pineapple-Pepper Relish
Serve with coconut rice (substitute light coconut milk for some of the water to cook it). Round out your menu with a romaine lettuce salad tossed with lime dressing.
2 teaspoons canola oil
1 teaspoon Cajun seasoning
¼ teaspoon kosher salt
¼ teaspoon ground red pepper
4 (6-ounce) tilapia fillets
1½ cups chopped fresh pineapple chunks
⅓ cup chopped onion
⅓ cup chopped plum tomato
2 tablespoons rice vinegar
1 tablespoon chopped fresh cilantro
1 small jalapeño pepper, seeded and chopped
4 lime wedges
1. Heat oil in a large nonstick skillet over medium-high heat. Combine Cajun seasoning, salt, and pepper in a small bowl. Sprinkle fish evenly with spice mixture. Add fish to pan, and cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
2. Combine pineapple and next 5 ingredients in a large bowl, stirring gently. Serve pineapple mixture with fish. Garnish with lime wedges. Yield: 4 servings (serving size: 1 fillet, about ½ cup relish, and 1 lime wedge).
CALORIES 228; FAT 5.5g (sat 1.2g, mono 2.2g, poly 1.4g); PROTEIN 34.9g; CARB 11.2g; FIBER 1.5g; CHOL 85mg; IRON 1.2mg; SODIUM 328mg; CALC 29mg
MAKE IT FASTER
Fresh pineapple chunks, now widely available in the produce section of supermarkets, speed the prep for this relish.
Pecan Trout
⅓ cup chopped pecans
10 saltine crackers
1 garlic clove, chopped
¼ teaspoon salt
3 tablespoons fat-free milk
2 (6-ounce) trout fillets
Cooking spray
2 teaspoons canola oil, divided
Lemon wedges
1. Place first 4 ingredients in a food processor, and process until finely ground. Place cracker mixture in a shallow dish.
2. Place milk in a separate shallow dish. Dip fish in milk; then dredge in cracker mixture. Coat fish with cooking spray.
3. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add 1 fillet; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillet from pan; keep warm. Repeat procedure with remaining 1 teaspoon oil and fillet. Serve with lemon wedges. Yield: 2 servings (serving size: 1 fillet).
CALORIES 320; FAT 19.5g (sat 2.5g, mono 10.3g, poly 6.4g); PROTEIN 24.2g; CARB 12.6g; FIBER 1.6g; CHOL 100mg; IRON 1.2mg; SODIUM 394mg; CALC 116mg
INGREDIENT SPOTLIGHT
Trout’s flavor ranges from subtle and mild to sweet. Most of the trout sold at markets is rainbow trout, although you’ll also see other varieties such as brook trout. At its best, trout is subtle; prepare it simply to avoid masking its flavor.
Spicy Lemon Trout
Serve with a spinach-mushroom salad and French bread. Chardonnay’s oak tones help it remain bright and fruity when paired with this dish. Its fresh mineral qualities complement the delicate flavors of the fish.
2 teaspoons fresh lemon juice
2 teaspoons olive oil
4 (6-ounce) dressed trout fillets
1 teaspoon dried thyme
½ teaspoon salt
½ teaspoon Spanish smoked paprika
¼ teaspoon ground red pepper
12 thin lemon slices (about 2 lemons)
Cooking spray
1. Preheat broiler.
2. Combine juice and oil, and brush inside of fish. Combine thyme, salt, paprika, and pepper; sprinkle evenly inside cavity of each fish. Place 3 lemon slices into cavity of each fish. Place fish on broiler pan coated with cooking spray; broil 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Yield: 4 servings (serving size: 1 fillet).
CALORIES 374; FAT 15.7g (sat 4g, mono 5.6g, poly 4.5g); PROTEIN 52.7g; CARB 6.4g; FIBER 2.8g; CHOL 156mg; IRON 1.8mg; SODIUM 424mg; CALC 235mg
Tuna with Jalapeño Sour Cream
Look for packages of fillets in the frozen seafood section of your supermarket. If you use frozen fish, thaw according to the package directions before starting the recipe. Frozen packages of fish fillets can range in size within each bag. You can count two 3-ounce fillets as a 6-ounce portion. To make this a meal serve with sugar snap peas and brown rice.
½ cup reduced-fat sour cream
1 jalapeño pepper, seeded and finely chopped
1 tablespoon fresh lime juice (½ lime)
¼ cup chopped fresh cilantro
¼ teaspoon salt
1 tablespoon chili powder
¼ teaspoon salt
4 (6-ounce) tuna steaks (about 1 inch thick)
Cooking spray
1. Combine first 5 ingredients; set aside.
2. Combine chili powder and ¼ teaspoon salt; rub over fish. Coat fish with cooking spray.
3. Heat a large nonstick grill pan over medium-high heat; add fish. Cook 3 minutes on each side or until desired degree of doneness. Serve with sour cream mixture. Yield: 4 servings (serving size: 1 steak and 2 tablespoons sour cream mixture).
CALORIES 220; FAT 5.4g (sat 2.8g, mono 1.6g, poly 0.7g); PROTEIN 38.4g; CARB 2.2g; FIBER 0.5g; CHOL 92mg; IRON 2.2mg; SODIUM 421mg; CALC 86mg
Thai-Style Roasted Trout
Fresh lime juice complements the sweet taste of trout. Steamed asparagus and jasmine rice make good sides.
2 tablespoons fresh lime juice
1 tablespoon fish sauce
2 teaspoons dark sesame oil
½ teaspoon crushed red pepper
4 (6-ounce) trout fillets
Cooking spray
¼ cup coarsely chopped fresh cilantro
Lime slices (optional)
Cilantro sprigs (optional)
1. Preheat oven to 450°.
2. Combine first 4 ingredients in a small bowl; stir well.
3. Arrange trout on a jelly-roll pan coated with cooking spray. Brush half of juice mixture inside of fish. Bake at 450° for 5 minutes. Brush remaining juice mixture over fish. Bake an additional 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with chopped cilantro; garnish with lime slices and cilantro sprigs, if desired. Yield: 4 servings (serving size: 1 fish and 1 tablespoon cilantro).
CALORIES 280; FAT 12.2g (sat 3.1g, mono 3.9g, poly 4.1g); PROTEIN 39.3g; CARB 1g; FIBER 0.1g; CHOL 117mg; IRON 0.7mg; SODIUM 443mg; CALC 150mg
Coriander-Crusted Tuna with Black Bean Salsa
This Southwestern tuna has a spicy crust made with coriander, cumin, and black pepper. Serve it with warm flour tortillas, and garnish with sliced avocado.
1 tablespoon ground coriander
1 teaspoon ground cumin
¾ teaspoon kosher salt, divided
¼ teaspoon black pepper
4 (6-ounce) tuna steaks (about 1 inch thick)
1 tablespoon olive oil
1 cup diced plum tomato (about 3 tomatoes)
½ cup chopped yellow bell pepper
¼ cup sliced green onions
3 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 (15-ounce) can no-salt-added black beans, rinsed and drained
Cilantro sprigs (optional)
1. Combine coriander, cumin, ½ teaspoon salt, and black pepper in a small bowl. Rub spice mixture evenly over both sides of fish.
2. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from heat.
3. Combine tomato and next 5 ingredients in a medium bowl. Stir in remaining ¼ teaspoon salt, and toss well. Serve salsa with fish. Garnish with cilantro sprigs, if desired. Yield: 4 servings (serving size: 1 tuna steak and about ¾ cup salsa).
CALORIES 356; FAT 12.3g (sat 2.6g, mono 5.2g, poly 2.9g); PROTEIN 43.9g; CARB 15.4g; FIBER 4.9g; CHOL 65mg; IRON 3.1mg; SODIUM 501mg; CALC 64mg
Fresh Tuna Tacos
This is a great dish for a casual supper; let everyone assemble their own tacos.
¾ teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon sugar
¼ teaspoon salt
⅛ teaspoon chipotle chile powder or chile powder
1 pound Yellowfin tuna fillet (about ¾ inch thick)
Cooking spray
8 (6-inch) corn tortillas
1 cup sliced peeled avocado (about 1 medium)
½ cup vertically sliced onion
¼ cup fresh cilantro leaves
24 pickled jalapeño slices
8 teaspoons reduced-fat sour cream
4 lime wedges
1. Combine first 5 ingredients in a small bowl; sprinkle the spice mixture evenly over both sides of tuna.
2. Heat a grill pan over high heat; coat pan with cooking spray. Add tuna; cook 2 minutes on each side or until medium-rare or until desired degree of doneness. Cut tuna into ¼-inch-thick slices.
3. Warm tortillas according to package directions. Divide tuna evenly among tortillas; top each with 2 tablespoons avocado, 1 tablespoon onion, 1½ teaspoons cilantro, and 3 jalapeño slices. Top each with 1 teaspoon sour cream. Serve tacos with lime wedges. Yield: 4 servings (serving size: 2 filled tacos and 1 lime wedge).
CALORIES 331; FAT 9g (sat 2g, mono 4.1g, poly 1.7g); PROTEIN 31.5g; CARB 32.3g; FIBER 5.3g; CHOL 55mg; IRON 2.3mg; SODIUM 408mg; CALC 138mg
Tuna Steaks with Wasabi-Ginger Glaze
Add jasmine rice and steamed fresh asparagus to complete the meal. Chinese-style hot mustard has a sharp, spicy bite and can be used in place of wasabi paste. The glaze would also pair well with salmon, chicken thighs, or pork.
2 tablespoons low-sodium soy sauce, divided
4 (6-ounce) tuna steaks (1 inch thick)
2 tablespoons ginger marmalade (such as Dundee)
2 teaspoons wasabi paste
Cooking spray
2 tablespoons chopped fresh cilantro
1. Spoon 1 tablespoon soy sauce over fish; let stand 5 minutes.
2. Combine remaining 1 tablespoon soy sauce, ginger marmalade, and 2 teaspoons wasabi paste in a small bowl, stirring with a whisk.
3. Heat a grill pan over medium-high heat; coat pan with cooking spray. Add fish to pan; cook 2 minutes on each side. Spoon marmalade mixture over tuna; cook 1 minute or until medium-rare or until desired degree of doneness. Remove tuna from pan; sprinkle with cilantro. Yield: 4 servings (serving size: 1 steak and 1½ teaspoons cilantro).
CALORIES 281; FAT 2.3g (sat 0.5g, mono 0.3g, poly 0.6g); PROTEIN 51.4g; CARB 7.7g; FIBER 0.1g; CHOL 98mg; IRON 1.8mg; SODIUM 397mg; CALC 37mg
SHORTCUT SPOTLIGHT
A grill pan is a good alternative to a gas or charcoal grill. Meat and fish turn out juicy, with no need for added fat, and you save time by not having to heat up a traditional grill.
Sesame Tuna with Spicy Slaw
There isn’t a good substitute for the one-of-a-kind flavor of fish sauce, though many cooks will use soy sauce in a pinch. Pair this dish with rice noodles.
1 tablespoon dark sesame oil
4 (6-ounce) tuna steaks
2 tablespoons low-sodium soy sauce
2 teaspoons coarsely ground black pepper
1 teaspoon sesame seeds
2 tablespoons water
2 teaspoons sugar
1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
¾ teaspoon fish sauce
½ teaspoon rice vinegar
½ teaspoon bottled ground fresh ginger (such as Spice World)
4 cups packaged angel hair slaw
2 tablespoons thinly sliced green onions
1. Heat oil in a large nonstick skillet over medium-high heat. Brush fish with soy sauce. Combine 2 teaspoons pepper and sesame seeds; sprinkle evenly over fish. Add fish to pan, and cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
2. Combine 2 tablespoons water and next 5 ingredients in a small bowl. Combine slaw and onions in a large bowl. Drizzle vinegar mixture over slaw mixture; toss to coat. Serve with fish. Yield: 4 servings (serving size: 1 tuna steak and about ¾ cup slaw).
CALORIES 247; FAT 5.5g (sat 1g, mono 1.8g, poly 2.1g); PROTEIN 40.1g; CARB 7.9g; FIBER 2.1g; CHOL 74mg; IRON 2mg; SODIUM 427mg; CALC 75mg
INGREDIENT SPOTLIGHT
Sriracha chile sauce can be found in the ethnic foods aisle in large supermarkets or in Asian groceries. If you can’t find Sriracha, substitute half the amount of Tabasco or other hot sauce.
Sautéed Clams Parmesan
Serve this speedy entrée over angel hair pasta to soak up the flavorful broth.
4 pounds littleneck clams
¼ cup fresh lemon juice
½ teaspoon black pepper
½ cup (2 ounces) preshredded fresh Parmesan cheese
2 tablespoons dry breadcrumbs
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh oregano
2 tablespoons chopped fresh parsley
2 teaspoons olive oil
1. Combine clams, lemon juice, and pepper in a large nonstick skillet. Cover and cook over medium heat 8 minutes or until shells open. Discard any unopened shells.
2. While clams cook, combine cheese and next 4 ingredients in a small bowl; set aside.
3. Transfer clam mixture to a large bowl. Sprinkle with cheese mixture, and drizzle with oil. Yield: 3 servings (serving size: 20 clams, ½ cup broth, and about ½ teaspoon oil).
CALORIES 414; FAT 9.4g (sat 3.8g, mono 4g, poly 0.8g); PROTEIN 19.5g; CARB 8.8g; FIBER 0.5g; CHOL 44mg; IRON 13.3mg; SODIUM 406mg; CALC 308mg
Steamed Clams and Tomatoes with Angel Hair Pasta
Store-bought clam juice adds great flavor to a quick pasta dish. Serve with crusty bread and a simple green salad to round out dinner.
1 (9-ounce) package fresh angel hair pasta
1 tablespoon olive oil
1 cup chopped tomato
1 tablespoon bottled minced garlic
¼ teaspoon crushed red pepper
⅓ cup dry white wine
1 (8-ounce) bottle clam juice
2 dozen littleneck clams, scrubbed
1 tablespoon butter
4 teaspoons chopped fresh flat-leaf parsley
1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
2. Heat oil in a large nonstick skillet over medium-high heat. Add tomato, garlic, and pepper to pan; sauté 1 minute. Stir in wine and juice; bring to a boil. Add clams. Cover and cook 7 minutes or until shells open. Discard any unopened shells. Remove clams from pan with a slotted spoon; add butter to pan, stirring until butter melts. Place 1 cup pasta in each of 4 shallow bowls; top each serving with about 6 clams, ½ cup broth, and 1 teaspoon parsley. Yield: 4 servings.
CALORIES 302; FAT 9.4g (sat 3.2g, mono 3.3g, poly 0.8g); PROTEIN 15.6g; CARB 39g; FIBER 2.2g; CHOL 63mg; IRON 9.5mg; SODIUM 194mg; CALC 54mg
COOKING CLASS: How to Clean Clams
Cleaning clams is an important process that you need to be familiar with. If you don’t properly clean clams before cooking them, you can end up eating salty, sandy clams. Cleaning them is quick and easy: Scrub clams under cold running water with a stiff brush to remove sand and dirt.
Steamed Clams with Pico de Gallo
The pico de gallo in this recipe makes a great salsa to serve with baked tortilla chips as well as a condiment for grilled chicken, pork, and fish.
1 cup water
4 dozen fresh littleneck clams
1 (8-ounce) container prechopped tomato, green bell pepper, and onion mix
1 tablespoon chopped fresh cilantro
2 teaspoons fresh lime juice
¼ teaspoon salt
1. Bring 1 cup water to a boil in a large skillet. Scrub clams; discard any clams that are open. Add clams to pan; cover and cook 5 minutes or until clams open. Discard any unopened clams.
2. While clams cook, combine vegetable mix and next 3 ingredients in a small bowl; set aside.
3. Carefully remove clams from pan to individual serving bowls. Spoon tomato mixture over clams. Serve immediately. Yield: 4 servings (serving size: 1 dozen clams and about ¼ cup pico de gallo).
CALORIES 184; FAT 2.3g (sat 0.5g, mono 0.9g, poly 0.7g); PROTEIN 29.7g; CARB 9.5g; FIBER 0.9g; CHOL 76mg; IRON 32mg; SODIUM 278mg; CALC 114mg
Crab Quesadillas
These quesadillas finish in the oven under the broiler. If you prefer, brown them in a nonstick skillet coated with cooking spray. Serve sour cream and salsa on the side.
¼ cup chopped green onions
1 tablespoon minced fresh cilantro
2 tablespoons fat-free sour cream
¾ teaspoon bottled minced garlic
1 jalapeño pepper, seeded and finely chopped
½ pound lump crabmeat, shell pieces removed
½ cup (2 ounces) shredded Monterey Jack cheese
4 (8-inch) fat-free flour tortillas
1. Preheat broiler.
2. Combine first 6 ingredients, stirring well. Sprinkle 2 tablespoons cheese over each tortilla. Divide crab mixture evenly among tortillas. Fold in half, pressing gently to seal.
3. Place filled tortillas on a baking sheet. Broil 1 minute or until tortilla is lightly browned. Yield: 4 servings (serving size: 1 quesadilla).
CALORIES 275; FAT 8.6g (sat 3.7g, mono 3.2g, poly 0.9g); PROTEIN 18.5g; CARB 30g; FIBER 2g; CHOL 58mg; IRON 2.2mg; SODIUM 484mg; CALC 187mg
Crab Cakes with Rémoulade
Serve with a green salad.
Crab Cakes:
2 teaspoons olive oil
1 cup dry breadcrumbs
½ cup thinly sliced green onions
½ pound lump crabmeat, shell pieces removed
1 (4-ounce) jar diced pimiento, drained
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
¼ teaspoon salt
1 large egg
Rémoulade:
⅓ cup low-fat mayonnaise
2 teaspoons 2% reduced-fat milk
1 teaspoon capers, chopped
⅛ teaspoon ground red pepper
1 small garlic clove, minced
1. To prepare crab cakes, heat oil in a large nonstick skillet over medium-high heat. Combine breadcrumbs, onions, crabmeat, and pimiento in a medium bowl. Combine mustard, juice, salt, and egg, stirring with a whisk. Add egg mixture to crab mixture, tossing gently to combine. Divide crab mixture into 4 equal portions, shaping each into a 1-inch-thick patty.
2. Add crab cakes to skillet; cook 2 minutes. Turn cakes; reduce heat to medium. Cook 3 minutes or until golden brown.
3. To prepare rémoulade, combine mayonnaise and remaining ingredients, stirring with a whisk. Serve with crab cakes. Yield: 4 servings (serving size: 1 crab cake and 2 tablespoons rémoulade).
CALORIES 246; FAT 7.4g (sat 1.4g, mono 2.2g, poly 2.9g); PROTEIN 16.1g; CARB 28.5g; FIBER 1.6g; CHOL 97mg; IRON 3.1mg; SODIUM 870mg; CALC 136mg
COOKING CLASS: How to Eat a Lobster
To get meat from a cooked lobster, separate the tail from the rest of the body by bending the lobster backward. Snap off the flippers, and push the meat out of the shell using a fork at the flipper end of the tail. Twist off the claws, and gently move the pincher from side to side until you feel it snap. Gently pull it away. Gently crack the claws open with a nutcracker to release the meat. Pluck off the legs. Crack the body of the lobster open to remove the meat.
Boiled Lobster
3 gallons water
¾ cup salt
4 (1½-pound) live Maine lobsters
1. Bring water and salt to a boil in a 5-gallon stockpot; add lobsters. Cover; cook 12 minutes or until shells are bright orange-red and tails are curled. Yield: 4 servings (serving size: 1 lobster).
CALORIES 111; FAT 0.7g (sat 0.1g, mono 0.2g, poly 0.1g); PROTEIN 23.2g; CARB 1.5g; FIBER 0g; CHOL 82mg; IRON 0.5mg; SODIUM 2189mg; CALC 70mg
Coconut and Basil Steamed Mussels
2 teaspoons canola oil
¼ cup minced shallots
2 teaspoons bottled minced garlic
1 cup light coconut milk
⅔ cup water
⅓ cup fat-free, less-sodium chicken broth
¼ cup torn fresh basil
1 tablespoon fresh lime juice
1 teaspoon dark brown sugar
1 teaspoon fish sauce
½ to 1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
24 mussels (about 1 pound), scrubbed and debearded
Thinly sliced fresh basil (optional)
1. Heat a Dutch oven over medium heat. Add oil to pan, swirling to coat. Add shallots and garlic to pan; cook 2 minutes or until tender, stirring frequently. Stir in coconut milk and next 7 ingredients; bring to a boil. Add mussels to pan; cover and cook 5 minutes or until shells open. Discard any unopened shells.
2. Remove mussels from pan with a slotted spoon, reserving broth mixture. Divide mussels between 2 serving bowls; keep warm. Bring broth mixture to a boil; cook 5 minutes. Pour 1 cup sauce over each bowl. Sprinkle with sliced basil, if desired. Yield: 2 servings.
CALORIES 308; FAT 15.1g (sat 6.8g, mono 5g, poly 3.2g); PROTEIN 25.5g; CARB 19.4g; FIBER 0.5g; CHOL 54mg; IRON 8.8mg; SODIUM 996mg; CALC 75mg
Steamed Mussels in Saffron Broth
Saffron adds its characteristic bittersweet earthiness to the broth, though the dish is good without it, too. Serve with toasted slices of French bread.
1 teaspoon olive oil
1 cup chopped onion
1 teaspoon bottled minced garlic
¼ teaspoon saffron threads, crushed
3 tablespoons tomato paste
1½ tablespoons whipping cream
1 (8-ounce) bottle clam juice
4 pounds mussels, scrubbed and debearded
1. Heat oil in a large saucepan over medium-high heat. Add onion to pan; sauté 1 minute. Add garlic, and sauté 30 seconds. Add saffron; sauté 15 seconds. Stir in tomato paste, whipping cream, and clam juice; bring to a boil. Cook 1 minute, stirring occasionally. Add mussels to pan. Cover and cook 5 minutes or until mussels open; discard any unopened shells. Yield: 4 servings (serving size: 1 pound mussels).
CALORIES 318; FAT 10g (sat 2.7g, mono 3g, poly 2g); PROTEIN 37.2g; CARB 17.9g; FIBER 1g; CHOL 93mg; IRON 12.4mg; SODIUM 991mg; CALC 99mg
Mussels and Clams with Curry-Coconut Sauce over Noodles
If you don’t have a serrano chile, substitute ¼ teaspoon crushed red pepper.
1 (7-ounce) package rice noodles
1 tablespoon olive oil
1 teaspoon bottled minced garlic
1 serrano chile, seeded and thinly sliced
1 cup fat-free, less-sodium chicken broth
1 tablespoon green curry paste
1 teaspoon bottled ground fresh ginger (such as Spice World)
1 (14-ounce) can light coconut milk
1½ pounds mussels, scrubbed and debearded
1½ pounds littleneck clams, scrubbed
2 cups grape or cherry tomatoes
1 cup chopped fresh cilantro, divided
¼ cup fresh lime juice
4 lime wedges
1. Cook noodles according to package directions, omitting salt and fat. Drain; set aside.
2. While noodles cook, heat olive oil in a large Dutch oven over medium heat. Add garlic and serrano chile, and sauté 1 minute. Stir in chicken broth, curry paste, ginger, and coconut milk; bring to a boil.
3. Add mussels and clams. Cover, reduce heat, and simmer 5 minutes or until shells open; discard any unopened shells. Remove from heat. Stir in tomatoes, ½ cup cilantro, and juice; toss well. Place 1 cup noodles in each of 4 shallow bowls; top each serving with 4 mussels and 4 clams. Drizzle sauce evenly over shellfish; sprinkle each serving with 2 tablespoons cilantro. Serve with lime wedges. Yield: 4 servings.
CALORIES 405; FAT 11.3g (sat 5.3g, mono 3.3g, poly 1g); PROTEIN 19.6g; CARB 56.7g; FIBER 2.1g; CHOL 49mg; IRON 6.3mg; SODIUM 548mg; CALC 69mg
Thai Green Curry Mussels
1 (3½-ounce) bag boil-in-bag long-grain white rice
1 cup water
1 teaspoon grated lime rind
2 tablespoons fresh lime juice
1 teaspoon sugar
1½ teaspoons green curry paste
1 teaspoon fish sauce
1 (13.5-ounce) can light coconut milk
1 (8-ounce) bottle clam juice
80 mussels (about 2 pounds), scrubbed and debearded
⅓ cup chopped fresh cilantro
Lime wedges (optional)
1. Cook rice according to the package directions, omitting salt and fat.
2. Combine 1 cup water and next 7 ingredients in a large Dutch oven over medium-high heat. Add mussels to pan; bring to a boil. Cover; steam 5 minutes or until mussels open. Discard any unopened shells. Stir in cilantro. Place about ½ cup rice in each of 4 bowls; ladle about 20 mussels and 1 cup coconut mixture over rice. Garnish with lime wedges, if desired. Yield: 4 servings.
CALORIES 349; FAT 9.6g (sat 5.2g, mono 1.2g, poly 1.4g); PROTEIN 30.5g; CARB 34.8g; FIBER 0.1g; CHOL 65mg; IRON 10.3mg; SODIUM 954mg; CALC 70mg
INGREDIENT SPOTLIGHT
Always buy fresh mussels, and use them within a day. Choose tightly closed shells or those that are slightly open and snap shut when tapped. Avoid broken and chipped shells. Once home, remove the mussels from the packaging and store them wrapped in a moist towel in the fridge to keep them fresh.
Seared Scallops with Lemon Orzo
Sear the scallops while the orzo cooks. Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine.
Cooking spray
½ cup prechopped onion
1 cup uncooked orzo (rice-shaped pasta)
1 cup fat-free, less-sodium chicken broth
½ cup dry white wine
¼ teaspoon dried thyme
2 tablespoons chopped fresh chives
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1½ pounds sea scallops
¼ teaspoon salt
¼ teaspoon black pepper
1. Heat a medium saucepan over medium-high heat; coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.
2. Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan, and cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture. Yield: 4 servings (serving size: 4½ ounces scallops and about ¾ cup pasta mixture).
CALORIES 480; FAT 5.1g (sat 1.7g, mono 1.9g, poly 0.7g); PROTEIN 60.9g; CARB 45.5g; FIBER 2.2g; CHOL 122mg; IRON 1.1mg; SODIUM 875mg; CALC 95mg
Seared Scallops with Fresh Linguine and Romano Cheese
1 (9-ounce) package refrigerated linguine
¼ cup plus 2 tablespoons (about 1½ ounces) finely grated fresh Romano cheese, divided
2 tablespoons olive oil, divided
2 tablespoons chopped fresh basil
½ teaspoon black pepper
⅛ teaspoon salt
1½ pounds sea scallops
4 lemon wedges
1. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 2 tablespoons pasta water. Combine pasta, reserved 2 tablespoons pasta water, ¼ cup cheese, 1 tablespoon oil, chopped basil, and pepper in a large bowl; toss well.
2. Heat remaining 1 tablespoon oil in a large cast-iron skillet over high heat. Sprinkle salt evenly over scallops; add scallops to pan. Cook 1 minute on each side or until golden.
3. Place 1 cup pasta mixture on each of 4 plates; top each serving with about 3 scallops and 1½ teaspoons remaining cheese. Serve with lemon wedges. Yield: 4 servings.
CALORIES 495; FAT 12.5g (sat 3g, mono 5.8g, poly 1.5g); PROTEIN 51.7g; CARB 42.4g; FIBER 1.9g; CHOL 110mg; IRON 5.6mg; SODIUM 872mg; CALC 177mg
SHORTCUT SPOTLIGHT
The ability of cast-iron cookware to with-stand and maintain very high cooking temperatures makes it ideal for quickly cooking scallops.
Scallops in Champagne Sauce
Champagne or sparkling wine lends this simple French-inspired sauce delicate flavor. Tarragon, with its anise-like overtones, is a classic herb seasoning in this dish.
1½ tablespoons olive oil
1½ pounds sea scallops
1 cup sliced shiitake mushroom caps (about 4 ounces)
1½ tablespoons chopped shallots
½ cup Champagne or sparkling wine
1 tablespoon Dijon mustard
¼ teaspoon salt
¼ teaspoon dried tarragon
¼ cup reduced-fat sour cream
1. Heat oil in a large nonstick skillet over medium-high heat. Pat scallops dry with a paper towel. Add scallops to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
2. Add mushrooms and shallots to pan; sauté 3 minutes or until liquid evaporates and mushrooms darken. Stir in Champagne, mustard, salt, and tarragon, scraping pan to loosen browned bits. Remove from heat; stir in sour cream. Serve with scallops. Yield: 4 servings (serving size: about 4 ounces scallops and 3 tablespoons sauce).
CALORIES 238; FAT 8.6g (sat 2g, mono 3.9g, poly 1.1g); PROTEIN 30.3g; CARB 8.1g; FIBER 0.4g; CHOL 64mg; IRON 1.3mg; SODIUM 534mg; CALC 76mg
Soy Citrus Scallops with Soba Noodles
Entertain dinner guests with a flavorful scallop supper served on a bed of tender noodles. Steamed peas vinaigrette round out the plate.
3 tablespoons low-sodium soy sauce
1 tablespoon fresh orange juice
1 tablespoon rice vinegar
1 tablespoon honey
½ teaspoon bottled ground fresh ginger
¼ teaspoon chili garlic sauce (such as Lee Kum Kee)
1 tablespoon dark sesame oil, divided
1 pound large sea scallops
4 cups hot cooked soba (about 6 ounces uncooked buckwheat noodles)
⅛ teaspoon salt
¼ cup thinly sliced green onions
1. Combine first 6 ingredients and 1 teaspoon oil in a shallow baking dish; add scallops to dish in a single layer. Marinate 4 minutes on each side.
2. Heat remaining 2 teaspoons oil in a large skillet over medium-high heat. Remove scallops from dish, reserving marinade. Add scallops to pan; sauté 1 minute on each side or until almost done. Remove scallops from pan; keep warm. Place remaining marinade in pan; bring to a boil. Return scallops to pan; cook 1 minute. Toss noodles with salt and green onions. Place 1 cup noodle mixture on each of 4 plates. Top each serving with about 3 scallops, and drizzle with 1 tablespoon sauce. Yield: 4 servings.
CALORIES 315; FAT 4.5g (sat 0.6g, mono 1.5g, poly 1.5g); PROTEIN 28g; CARB 42.7g; FIBER 1.9g; CHOL 37mg; IRON 1.3mg; SODIUM 653mg; CALC 41mg
COOKING CLASS: How to Sear Scallops
For the best sear, pat scallops dry with paper towels before seasoning them, and cook them in a very hot pan.
Seared Scallops with Warm Tuscan Beans
Pair this one-dish meal with a side of garlic bread. It’s perfect for sopping up every last drop of the delicious sauce.
2 tablespoons olive oil, divided
1½ pounds sea scallops
¼ teaspoon salt
1 cup prechopped onion
⅛ teaspoon crushed red pepper
2 garlic cloves, minced
¼ cup dry white wine
1 cup fat-free, less-sodium chicken broth
1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
1 (6-ounce) package fresh baby spinach
2 tablespoons chopped fresh basil
1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle scallops evenly with salt. Add scallops to pan, and cook 2 minutes on each side or until done. Remove scallops from pan, and keep warm.
2. Add remaining 1 tablespoon oil and onion to pan; sauté 2 minutes. Add pepper and garlic; cook 20 seconds, stirring constantly. Stir in wine; cook 1 minute or until most of liquid evaporates. Stir in broth and beans; cook 2 minutes. Add spinach; cook 1 minute or until spinach wilts. Remove from heat; stir in basil. Yield: 4 servings (serving size: about 4 ounces scallops and ¾ cup bean mixture).
CALORIES 314; FAT 8.7g (sat 1.2g, mono 5.1g, poly 1.8g); PROTEIN 33.7g; CARB 24.8g; FIBER 6.1g; CHOL 56mg; IRON 3.2mg; SODIUM 781mg; CALC 112mg
Caramelized Scallops
Save this recipe for your next date night at home. Scallops cook quickly and are packed with delicious flavor. Serve with wide rice noodles and sugar snap peas.
3½ teaspoons sugar, divided
5 teaspoons water, divided
1 tablespoon fish sauce
1 teaspoon minced fresh ginger
2 teaspoons fresh lime juice
½ teaspoon minced fresh garlic
⅛ teaspoon crushed red pepper
Cooking spray
⅛ teaspoon freshly ground black pepper
6 large sea scallops (about 12 ounces)
1 teaspoon chopped fresh mint
2 lime wedges
1. Combine ½ teaspoon sugar, 1 tablespoon water, fish sauce, and next 4 ingredients in a small bowl.
2. Combine remaining 1 tablespoon sugar and remaining 2 teaspoons water in a small heavy saucepan over medium-high heat; cook until sugar dissolves. Continue cooking 2 minutes or until golden (do not stir). Remove from heat; carefully add fish sauce mixture, stirring constantly. Keep warm.
3. Heat a medium skillet over medium-high heat. Coat pan with cooking spray. Sprinkle black pepper over scallops; add scallops to pan. Cook 1½ minutes on each side or until desired degree of doneness. Add sauce; toss well. Sprinkle with mint. Serve with lime. Yield: 2 servings (serving size: 3 scallops).
CALORIES 185; FAT 1.3g (sat 0.1g, mono 0.1g, poly 0.5g); PROTEIN 29.2g; CARB 13.2g; FIBER 0.4g; CHOL 56mg; IRON 0.6mg; SODIUM 844mg; CALC 44mg
Shrimp Skewers with Mango Dipping Sauce
1½ cups cherry tomatoes (about 12 ounces)
1 pound peeled, deveined large shrimp
1 medium red onion, cut into 1½-inch pieces (about 1 cup)
1 medium green pepper, cut into 1½-inch pieces (about 1 cup)
Cooking spray
¼ cup fresh lime juice, divided
¼ teaspoon black pepper
⅛ teaspoon salt
½ cup mango chutney
¼ cup chopped green onions
2 tablespoons low-sodium soy sauce
½ teaspoon bottled minced garlic
1. Preheat broiler.
2. Thread tomatoes, shrimp, onion, and pepper alternately onto each of 8 skewers. Place skewers on a wire rack coated with cooking spray; place rack on a roasting pan. Drizzle with 2 tablespoons juice; sprinkle with black pepper and salt. Broil 4 minutes or until shrimp are done, turning once.
3. Combine remaining 2 tablespoons juice, chutney, and remaining ingredients in a small bowl, stirring well. Serve sauce with skewers. Yield: 4 servings (serving size: 2 skewers and about ¼ cup sauce).
CALORIES 217; FAT 2.4g (sat 0.5g, mono 0.4g, poly 1g); PROTEIN 25.4g; CARB 24.8g; FIBER 3g; CHOL 172mg; IRON 3.8mg; SODIUM 522mg; CALC 98mg
Set the finished skewers atop hot cooked rice tossed with chopped fresh cilantro.
Shrimp Chalupa with Mango Salsa
This is our version of a Mexican dish in which tortilla dough is shaped like a boat and fried until crisp; in fact, chalupa means “boat” in Spanish. Regular chili powder is a blend that tastes mostly of cumin. Chipotle chile powder is pure ground dried chiles, and it packs a hot punch. For more heat use all chipotle powder, or tame the spice by substituting all chili powder.
1 cup chopped peeled mango
3 tablespoons prechopped red onion
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
¾ teaspoon salt, divided
½ teaspoon chili powder
¼ teaspoon chipotle chile powder
32 large peeled, deveined shrimp (about 1¼ pounds)
1½ tablespoons olive oil, divided
8 (6-inch) corn tortillas
1. Combine first 4 ingredients in a bowl, and stir in ¼ teaspoon salt. Set aside.
2. Combine remaining ½ teaspoon salt, chili powder, chipotle powder, and shrimp in a large bowl. Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add shrimp to pan; cook 2 minutes on each side or until shrimp are done. Remove shrimp from pan; keep warm.
3. Wipe pan clean with a paper towel. Return pan to heat; add 1 teaspoon oil to pan. Place 3 tortillas in pan; cook 30 seconds on each side or until tortillas puff slightly. Repeat procedure with remaining oil and tortillas.
4. Place 2 tortillas on each of 4 plates, and arrange 4 shrimp on each tortilla. Top shrimp with about 2 tablespoons mango mixture, and serve immediately. Yield: 4 servings (serving size: 2 chalupas).
CALORIES 215; FAT 7.2g (sat 0.9g, mono 3.9g, poly 1.4g); PROTEIN 13.7g; CARB 26.6g; FIBER 2.9g; CHOL 85mg; IRON 1.5mg; SODIUM 542mg; CALC 56mg
Chipotle Shrimp Tacos
Try serving these Southwestern-style shrimp tacos with fresh orange sections and beer.
2 teaspoons chili powder
1 teaspoon sugar
½ teaspoon salt
½ teaspoon ground cumin
¼ teaspoon ground chipotle chile powder
32 peeled and deveined large shrimp (about 1½ pounds)
1 teaspoon olive oil
8 (6-inch) white corn tortillas
2 cups shredded iceberg lettuce
1 ripe avocado, peeled and cut into 16 slices
¾ cup salsa verde
1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.
2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1½ minutes on each side or until done. Remove from heat.
3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with ¼ cup lettuce, 2 avocado slices, and 1½ tablespoons salsa. Yield: 4 servings (serving size: 2 filled tacos).
CALORIES 366; FAT 11.8g (sat 1.6g, mono 5.5g, poly 2.6g); PROTEIN 37.7g; CARB 28.2g; FIBER 5.4g; CHOL 259mg; IRON 4.6mg; SODIUM 747mg; CALC 121mg
Shrimp Fried Rice
3 (3½-ounce) bags boil-in-bag long-grain rice
1 (10-ounce) package frozen green peas
Cooking spray
2 large eggs, lightly beaten
1 tablespoon canola oil
1 cup chopped green onions
1 tablespoon bottled ground fresh ginger (such as Spice World)
12 ounces medium shrimp, peeled and deveined
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon dark sesame oil
¼ teaspoon salt
Dash of crushed red pepper
1. Cook rice according to package directions, omitting salt and fat. Drain. Remove rice from bags; return to pan. Add peas to pan, stirring well. Cover and keep warm.
2. Heat a nonstick skillet over medium-high heat; coat pan with cooking spray. Add eggs to pan; cook 1 minute or until set. Remove eggs from pan; coarsely chop. Return pan to heat; add canola oil to pan. Add onions and ginger to pan; sauté 1 minute. Add shrimp to pan, and sauté 2 minutes or until shrimp are done.
3. Add shrimp mixture and eggs to rice mixture; stir well. Combine vinegar and remaining ingredients, stirring well. Drizzle vinegar mixture over rice mixture; stir well. Yield: 6 servings (serving size: about 1½ cups).
CALORIES 392; FAT 6.7g (sat 1.1g, mono 2.8g, poly 1.9g); PROTEIN 19.3g; CARB 61.9g; FIBER 3.2g; CHOL 155mg; IRON 4.9mg; SODIUM 478mg; CALC 67mg
INGREDIENT SPOTLIGHT
Made from fermented soybeans and wheat, the flavor of soy sauce varies by manufacturer and aging process. We use light or low-sodium versions to keep the sodium levels in our recipes lower. Light or low-sodium soy sauces have 500-600 milligrams of sodium per tablespoon.
Lowcountry Shrimp Pilaf
Serve this quick dish with a green salad and crusty bread for a delicious meal inspired by the cuisine of South Carolina.
1½ tablespoons canola oil
1½ cups prechopped green bell pepper
1 cup prechopped onion
1 tablespoon bottled minced garlic
2 teaspoons Old Bay seasoning
1 pound peeled and deveined large shrimp
½ cup dry white wine
1 (8-ounce) bottle clam juice
1½ cups instant white rice
2 tablespoons chopped fresh thyme, divided
1 (14.5-ounce) can diced tomatoes with jalapeños, undrained
1. Heat oil in large nonstick skillet over medium-high heat. Add bell pepper and onion to pan; sauté 2 minutes. Add garlic and Old Bay seasoning to pan; sauté 1 minute. Add shrimp, wine, and clam juice; bring to a boil. Stir in rice; cover and remove from heat. Let stand 5 minutes or until liquid is absorbed.
2. Place pan over medium-high heat. Stir in 1 tablespoon thyme and tomatoes; cook 2 minutes or until thoroughly heated, stirring occasionally. Sprinkle with remaining 1 tablespoon thyme. Yield: 4 servings (serving size: 1½ cups).
CALORIES 365; FAT 8g (sat 0.8g, mono 3.5g, poly 2.4g); PROTEIN 27.8g; CARB 44.7g; FIBER 3.9g; CHOL 174mg; IRON 6mg; SODIUM 756mg; CALC 117mg
Smoky Shrimp and Parmesan-Polenta Cakes
1 tablespoon olive oil
1 pound peeled and deveined medium shrimp
¼ cup dry white wine
1 tablespoon chopped fresh chives
1 tablespoon fresh lemon juice
¼ teaspoon Spanish smoked paprika
1 (17-ounce) tube polenta, cut into 8 (½-inch) slices
Cooking spray
8 teaspoons marinara sauce
8 teaspoons grated fresh Parmesan cheese
1 tablespoon chopped fresh flat-leaf parsley
1. Preheat broiler.
2. Heat olive oil in a large skillet over medium-high heat. Add shrimp to pan, and sauté 3 minutes or until done, stirring frequently. Remove from heat, and stir in wine, chives, juice, and paprika, tossing to coat. Keep warm.
3. Place polenta slices on a baking sheet coated with cooking spray. Top each slice with 1 teaspoon sauce and 1 teaspoon cheese; broil 3 minutes or until cheese melts. Place 2 polenta slices on each of 4 plates; top each serving evenly with shrimp mixture. Sprinkle with parsley. Yield: 4 servings.
CALORIES 231; FAT 5.4g (sat 1.3g, mono 2.9g, poly 0.8g); PROTEIN 21.7g; CARB 18.8g; FIBER 2.4g; CHOL 171mg; IRON 3.7mg; SODIUM 386mg; CALC 75mg
Use smoked paprika, which is available in supermarkets, to spice up sour cream, eggs, or rice. Its pungency offsets the shrimp’s sweetness. Serve with bagged prewashed salad greens splashed with vinaigrette.
Shrimp and Sausage Paella
Here’s a recipe that’s great for weeknights, leftovers, and group gatherings.
2 links Spanish chorizo sausage (about 6½ ounces) or turkey kielbasa, cut into ½-inch-thick slices
1 cup chopped onion
1 cup chopped green bell pepper (about 1 medium)
2 teaspoons bottled minced garlic
¼ teaspoon black pepper
¼ teaspoon crushed saffron threads
1½ cups instant rice
¾ cup water
½ teaspoon dried marjoram
1 (14½-ounce) can no-salt-added diced tomatoes (undrained)
1 (8-ounce) bottle clam juice
8 ounces medium shrimp, peeled and deveined
1. Heat a large nonstick skillet over medium-high heat. Add sausage to pan; sauté 1 minute. Add onion and bell pepper to pan; sauté 4 minutes. Stir in garlic, black pepper, and saffron; sauté 1 minute. Stir in rice, ¾ cup water, marjoram, tomatoes, and clam juice; bring to a boil. Cover, reduce heat, and simmer 4 minutes or until rice is almost tender. Stir in shrimp. Cover and simmer 3 minutes or until shrimp are done. Yield: 4 servings (serving size: about 1½ cups).
CALORIES 390; FAT 13.2g (sat 4.6g, mono 5.8g, poly 1.5g); PROTEIN 23.3g; CARB 41.8g; FIBER 2.7g; CHOL 114mg; IRON 5.1mg; SODIUM 626mg; CALC 66mg
INGREDIENT SPOTLIGHT
Saffron has always been the world’s most expensive spice, but you need only a few dried stigmas to color a dish golden yellow and impart a warm, aromatic quality.
Chile-Garlic Shrimp
Inspired by the bright flavors of Spain, this dish calls for whole lemon slices to be sautéed with the shrimp, resulting in a bold citrus punch. Serve with a small bowl of green olives and a crisp salad for a quick weeknight dinner.
1 (3½-ounce) bag boil-in-bag brown rice
½ teaspoon salt
⅛ teaspoon black pepper
1½ pounds peeled and deveined large shrimp (about 32)
1½ tablespoons olive oil
¼ teaspoon crushed red pepper
3 large garlic cloves, sliced
1 bay leaf
½ cup dry white wine
4 (¼-inch-thick) lemon slices
2 tablespoons chopped fresh parsley
1 tablespoon butter
Lemon wedges (optional)
1. Cook rice according to package directions, omitting salt and fat.
2. Sprinkle salt and black pepper evenly over shrimp. Heat oil in a large skillet over medium heat. Add shrimp, red pepper, garlic, and bay leaf to pan; cook 3 minutes, stirring frequently. Add wine and lemon to pan. Increase heat to medium-high, and bring to a simmer; cook until liquid is reduced to ½ cup (about 3 minutes). Remove from heat. Discard bay leaf and lemon. Add parsley and butter, stirring until butter melts. Serve shrimp and sauce over rice. Serve with lemon wedges, if desired. Yield: 4 servings (serving size: about 8 shrimp, ½ cup rice, and 2 tablespoons sauce).
CALORIES 344; FAT 11.4g (sat 3.1g, mono 4.9g, poly 1.8g); PROTEIN 36.9g; CARB 21.9g; FIBER 1.5g; CHOL 266mg; IRON 4.8mg; SODIUM 581mg; CALC 99mg
COOKING CLASS: How to Drain Tofu
Tofu is packed in water to keep it fresh. But you need to press some of the moisture out with paper towels in order to create a crisp, browned exterior when sautéing or stir-frying it.
Sweet and Sour Shrimp
This Chinese favorite can be on your table in a flash using traditional sweet-and-sour ingredients. Add crunch, not fat, by coating shrimp and tofu with cornstarch, and then pan-fry them.
1 (3½-ounce) bag boil-in-bag rice
8 ounces firm light tofu
2 tablespoons cornstarch, divided
8 ounces peeled large shrimp
¼ cup fat-free, less-sodium chicken broth
¼ cup low-sodium soy sauce
2 tablespoons sugar
3 tablespoons rice vinegar
1 tablespoon chile paste with garlic
2 teaspoons dark sesame oil
2 teaspoons canola oil
1 cup prechopped onion
½ cup prechopped green bell pepper
1 tablespoon ground fresh ginger
1 (8-ounce) can pineapple chunks in juice, drained
1. Cook rice according to package directions, omitting salt and fat; set aside.
2. Place tofu between paper towels until barely moist; cut into ½-inch cubes. Combine tofu, 1 tablespoon cornstarch, and shrimp. Combine remaining cornstarch, broth, and next 4 ingredients; set aside.
3. Heat sesame oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; sauté 3 minutes. Place shrimp mixture in a bowl. Heat canola oil in pan over medium-high heat. Add onion, bell pepper, ginger, and pineapple to pan; sauté 2 minutes. Add shrimp mixture; cook 1 minute. Add broth mixture to pan, and cook 1 minute. Serve over rice. Yield: 4 servings (serving size: 1 cup shrimp and ½ cup rice).
CALORIES 318; FAT 6.8g (sat 1g, mono 2.7g, poly 1.3g); PROTEIN 19.8g; CARB 45.4g; FIBER 2.7g; CHOL 86mg; IRON 2.7mg; SODIUM 681mg; CALC 89mg
Szechuan Shrimp with Spinach
Serve this tasty dish with hot cooked rice to soak up the garlicky sauce.
2 tablespoons bottled minced garlic
2 tablespoons dry sherry
1½ tablespoons bottled ground fresh ginger (such as Spice World)
1½ tablespoons low-sodium soy sauce
1 tablespoon chili garlic sauce (such as Lee Kum Kee)
1 teaspoon sugar
24 large shrimp, peeled and deveined (about 1 pound)
½ cup fat-free, less-sodium chicken broth
2 teaspoons cornstarch
1 tablespoon canola oil
2 (6-ounce) packages fresh baby spinach
1. Combine first 6 ingredients in a bowl, stirring well. Add shrimp to bowl; toss to coat. Let stand 5 minutes. Remove shrimp with a slotted spoon, and reserve marinade. Combine broth and cornstarch in a small bowl, stirring with a whisk.
2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done. Remove shrimp from pan. Add reserved marinade to pan; cook 1 minute or until slightly thick. Add broth mixture to pan; bring to a boil. Add spinach to pan; cook 1 minute or until spinach wilts. Serve with shrimp. Yield: 4 servings (serving size: about 6 shrimp and ½ cup spinach).
CALORIES 216; FAT 5.5g (sat 0.6g, mono 2.4g, poly 1.8g); PROTEIN 26g; CARB 15.2g; FIBER 4.4g; CHOL 172mg; IRON 5.9mg; SODIUM 712mg; CALC 131mg
Shrimp and Broccoli Stir-Fry
¼ cup fat-free, less-sodium chicken broth
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
½ teaspoon dark sesame oil
¼ teaspoon crushed red pepper
1 tablespoon canola oil, divided
1 tablespoon minced peeled fresh ginger
1 tablespoon bottled minced garlic
1 pound peeled and deveined large shrimp
¼ teaspoon salt
4 cups small broccoli florets
1 cup vertically sliced onion
1. Combine first 6 ingredients in a small bowl, stirring with a whisk.
2. Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add ginger and garlic to pan; stir-fry 30 seconds. Sprinkle shrimp with salt. Add shrimp to pan, and stir-fry 3 minutes or until done. Remove shrimp mixture from pan.
3. Add remaining 1 teaspoon canola oil to pan. Add broccoli and onion to pan; stir-fry 4 minutes or until broccoli is crisp-tender. Add shrimp mixture and broth mixture to pan; cook 1 minute or until thickened, stirring constantly. Yield: 4 servings (serving size: 1 cup).
CALORIES 220; FAT 6.7g (sat 0.8g, mono 2.4g, poly 1.9g); PROTEIN 26.2g; CARB 11.8g; FIBER 2.8g; CHOL 172mg; IRON 3.6mg; SODIUM 577mg; CALC 105mg
MAKE IT FASTER
Pick up prepackaged bags of broccoli florets from the produce section of your local market and save time by not having to cut up a broccoli crown.
Lemon Pepper Shrimp Scampi
Simple ingredients, fantastic flavor. Here’s a quick weeknight meal that will have the whole family smiling. It will be your new go-to shrimp recipe.
1 cup uncooked orzo
2 tablespoons chopped fresh parsley
½ teaspoon salt, divided
7 teaspoons unsalted butter, divided
1½ pounds peeled and deveined jumbo shrimp
2 teaspoons bottled minced garlic
2 tablespoons fresh lemon juice
¼ teaspoon black pepper
1. Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in a medium bowl. Stir in parsley and ¼ teaspoon salt; cover and keep warm.
2. While orzo cooks, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining ¼ teaspoon salt. Add half of shrimp to pan; sauté 2 minutes or until almost done. Transfer shrimp to a plate. Melt 1 teaspoon butter in pan. Add remaining shrimp to pan; sauté 2 minutes or until almost done. Transfer to plate.
3. Melt remaining 1 tablespoon butter in pan. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in shrimp, juice, and pepper; cook 1 minute or until shrimp are done. Yield: 4 servings (serving size: ½ cup orzo mixture and about 7 shrimp).
CALORIES 403; FAT 10.4g (sat 4.8g, mono 2.2g, poly 1.4g); PROTEIN 40.1g; CARB 34.7g; FIBER 1.7g; CHOL 276mg; IRON 4.3mg; SODIUM 549mg; CALC 97mg
Greek-Style Scampi
This quick, filling weeknight meal relies on easy-to-find ingredients. Add a spinach-mushroom salad to round out the menu.
6 ounces uncooked angel hair pasta
1 teaspoon olive oil
½ cup chopped green bell pepper
2 teaspoons bottled minced garlic
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
⅛ teaspoon black pepper
1 pound peeled and deveined medium shrimp
⅛ teaspoon ground red pepper
6 tablespoons (about 1½ ounces) crumbled feta cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
2. Heat oil in a large nonstick skillet over medium-high heat. Add green bell pepper to pan; sauté 1 minute. Add garlic and tomatoes, and cook 1 minute. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat. Place 1 cup pasta on each of 4 plates. Top each serving with 1 cup shrimp mixture and 1½ tablespoons cheese. Yield: 4 servings.
CALORIES 379; FAT 8.5g (sat 3g, mono 2.8g, poly 1.7g); PROTEIN 31.7g; CARB 43.3g; FIBER 2.6g; CHOL 185mg; IRON 4.1mg; SODIUM 139mg; CALC 656mg
INGREDIENT SPOTLIGHT
Feta is a Greek cheese that is tangy and salty as a result of the brine in which it’s cured. It’s traditionally made from sheep’s milk but can also be made from goat’s or cow’s milk.
Gnocchi with Shrimp, Asparagus, and Pesto
Gnocchi, small Italian dumplings made with potatoes, are a hearty alternative to pasta in this satisfyingly quick and easy recipe.
2 quarts plus 1 tablespoon water, divided
1 (16-ounce) package vacuum-packed gnocchi (such as Vigo)
4 cups (1-inch) slices asparagus (about 1 pound)
1 pound peeled and deveined large shrimp, coarsely chopped
1 cup fresh basil leaves
2 tablespoons pine nuts, toasted
2 tablespoons preshredded Parmesan cheese
2 teaspoons fresh lemon juice
2 teaspoons bottled minced garlic
4 teaspoons extra-virgin olive oil
¼ teaspoon salt
1. Bring 2 quarts water to a boil in a Dutch oven. Add gnocchi to pan; cook 4 minutes or until done (gnocchi will rise to surface). Remove gnocchi with a slotted spoon; place in a large bowl. Add asparagus and shrimp to pan; cook 5 minutes or until shrimp are done. Drain. Add shrimp mixture to gnocchi.
2. Place remaining 1 tablespoon water, basil, and next 4 ingredients in a food processor; process until smooth, scraping sides. Drizzle oil through food chute with food processor on; process until well blended. Add salt and basil mixture to shrimp mixture; toss to coat. Serve immediately. Yield: 4 servings (serving size: 2 cups).
CALORIES 355; FAT 9.3g (sat 1.6g, mono 4.5g, poly 2.5g); PROTEIN 26.5g; CARB 42.7g; FIBER 3g; CHOL 170mg; IRON 5.7mg; SODIUM 894mg; CALC 108mg
Spicy Mustard Shrimp
Serve with sautéed sliced zucchini and orzo tossed with chopped fresh flat-leaf parsley.
2 teaspoons canola oil
1 pound peeled and deveined large shrimp
1 tablespoon whole-grain Dijon mustard
1½ teaspoons chipotle hot pepper sauce (such as Tabasco)
⅔ cup (3-inch) diagonally cut green onions
1 cup diced peeled mango (about 1 medium)
¼ cup chopped fresh cilantro
4 lime wedges
1. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp to pan; sauté 1 minute. Add mustard and pepper sauce to pan; sauté 2 minutes, stirring frequently. Stir in onions; cook 1 minute. Remove from heat; stir in diced mango. Sprinkle with cilantro. Serve with lime wedges. Yield: 4 servings (serving size: about 1 cup shrimp mixture, 1 tablespoon cilantro, and 1 lime wedge).
CALORIES 181; FAT 4.5g (sat 0.6g, mono 1.7g, poly 1.5g); PROTEIN 23.5g; CARB 10.3g; FIBER 1.9g; CHOL 172mg; IRON 3.1mg; SODIUM 247mg; CALC 82mg
Three Chile–Dusted Shrimp with Quick Corn Relish
Here’s a good quick and easy meal that’s great paired with rice and a salad. There’s just enough spice to make this dish intriguing without overpowering your taste buds.
3½ teaspoons sugar, divided
2 teaspoons chili powder
1 teaspoon ancho chile powder
¼ teaspoon chipotle chile powder
½ teaspoon salt, divided
1½ pounds peeled and deveined large shrimp
5 teaspoons olive oil, divided
½ cup chopped onion
½ cup chopped red bell pepper
2 teaspoons bottled minced garlic
2 teaspoons bottled minced ginger
1 (10-ounce) package frozen whole-kernel corn
1½ tablespoons cider vinegar
½ cup chopped green onions
1. Combine 2 teaspoons sugar, chili powder, chile powders, and ¼ teaspoon salt in a shallow dish. Add shrimp to spice mixture; toss well to coat.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add ½ cup onion, bell pepper, garlic, and ginger to pan; sauté 3 minutes. Add remaining 1½ teaspoons sugar and corn to pan; cook 3 minutes, stirring occasionally. Stir in vinegar; cook 30 seconds. Transfer corn mixture to a bowl; stir in remaining ¼ teaspoon salt and ½ cup green onions.
3. Wipe pan with a paper towel. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done, turning once. Serve with corn mixture. Yield: 4 servings (serving size: 4½ ounces shrimp and about ¾ cup corn mixture).
CALORIES 342; FAT 9.6g (sat 1.5g, mono 4.8g, poly 2.2g); PROTEIN 37.9g; CARB 28g; FIBER 3.7g; CHOL 259mg; IRON 5.3mg; SODIUM 569mg; CALC 114mg
Roasted Rosemary Shrimp with Arugula and White Bean Salad
Baked shrimp, marinated in fresh rosemary, lemon juice, and garlic, top a crisp salad of arugula drizzled with a homemade lemon-and-garlic vinaigrette. Serve with garlic ciabatta.
Shrimp:
2 tablespoons olive oil
1 tablespoon fresh lemon juice
2 teaspoons minced fresh rosemary
½ teaspoon kosher salt
¼ teaspoon black pepper
3 garlic cloves, crushed
1½ pounds jumbo shrimp, peeled and deveined
Salad:
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
½ teaspoon minced fresh garlic
¼ teaspoon kosher salt
⅛ teaspoon black pepper
5 cups arugula leaves
½ cup vertically sliced red onion
1 (15-ounce) can cannellini beans, rinsed and drained
1. Preheat oven to 400°.
2. To prepare shrimp, combine first 6 ingredients in a medium bowl; stir with a whisk. Add shrimp to bowl; toss well. Cover and refrigerate 10 minutes.
3. Arrange shrimp on a jelly-roll pan. Bake at 400° for 10 minutes or until shrimp are done.
4. To prepare salad, combine 2 tablespoons juice and next 4 ingredients in a large bowl; stir with a whisk. Add arugula, onion, and beans to bowl; toss well. Place salad and shrimp on each of 4 plates. Yield: 4 servings (serving size: 1½ cups salad and about 6 shrimp).
CALORIES 334; FAT 13.6g (sat 2g, mono 7.8g, poly 2.5g); PROTEIN 37.7g; CARB 13.6g; FIBER 3g; CHOL 259mg; IRON 5.4mg; SODIUM 690mg; CALC 156mg