Shrimp and Tomato Summer Salad
Seafood is a rich source of protein and low in fat, making it an ideal candidate for low-carb meals. Fresh herbs, zippy marinades, and salad greens dress up dishes like Ginger-Shallot Cod on Watercress. Recipes for coldwater fish like Salmon with Tomato-Olive Relish deliver tons of flavor plus essential fatty acids. Start serving seafood at least one night a week!
Ginger-Shallot Cod on Watercress 
Seared Salmon with Sweet Potatoes 
Salmon with Tomato-Olive Relish
Salmon Steaks with Nectarine Salad
Shrimp and Tomato Summer Salad 
Cajun Shrimp with Rémoulade Sauce
Mussels with Capers and White Wine
30 minutes or less Low calorie Heart healthy Make ahead 
Slow cooker
Fennel and tomato accent the seafood trio of cod, shrimp, and mussels in this satisfying meal. Double this one when company’s coming—just make sure to use a large Dutch oven instead of a skillet.
ACTIVE TIME: 30 MINUTES • TOTAL TIME: 55 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 2 | TEASPOONS OLIVE OIL |
| 1 | ONION, CHOPPED |
| 1 | POUND FENNEL BULB, TRIMMED, CORED, AND THINLY SLICED |
| ½ | TEASPOON SALT |
| ⅛ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 1 | LARGE LEMON |
| 2 | GARLIC CLOVES, CRUSHED WITH GARLIC PRESS |
| 1 | BOTTLE (8 OUNCES) CLAM JUICE |
| ½ | CUP DRY WHITE WINE |
| 1 | CAN (14½ OUNCES) DICED TOMATOES |
| 1 | POUND COD FILLETS, CUT INTO 1¼-INCH PIECES |
| 1 | POUND MUSSELS, SCRUBBED AND DEBEARDED |
| 8 | OUNCES LARGE SHRIMP, SHELLED AND DEVEINED (SEE BOX), TAIL LEFT ON, IF YOU LIKE |
| ½ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED, FOR GARNISH |
1 In deep nonstick 12-inch skillet, heat oil over medium heat until hot.
Add onion, fennel, salt, and pepper; cook, covered, 10 minutes, stirring occasionally, until vegetables are tender and golden.
2 Meanwhile, from lemon, with vegetable peeler, remove 3 strips peel (3" by ¾" each).
3 Add garlic to skillet and cook 30 seconds. Add clam juice, wine, and lemon peel; heat to boiling. Boil 1 minute. Reduce heat to medium-low and simmer, stirring occasionally, 5 minutes.
4 Stir in tomatoes with their juice; heat to boiling over medium-high heat. Add cod, mussels, and shrimp; heat to boiling. Reduce heat to medium-low and simmer, covered, until fish and shrimp turn opaque throughout and mussel shells open, 6 to 7 minutes.
5 Discard lemon peel and any mussels that have not opened. Sprinkle with chopped parsley just before serving.
EACH SERVING: ABOUT 265 CALORIES | 34G PROTEIN | 17G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) | 4G FIBER | 111MG CHOLESTEROL | 1,145MG SODIUM
Cabbage is cooked with bacon and seasonings, then topped with cod in this easy four-ingredient dinner. You can substitute other firm white fish fillets such as orange roughy, pollock, or halibut for the cod.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 40 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 2 | SLICES BACON, CHOPPED |
| 1 | SMALL SAVOY CABBAGE (2 POUNDS), THINLY SLICED (12 CUPS) |
| ⅛ | TEASPOON DRIED THYME |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 2 | TABLESPOONS WATER |
| 4 | COD FILLETS, ¾ INCH THICK EACH (6 OUNCES EACH) |
1 In nonstick 12-inch skillet, cook bacon over medium heat until browned, about 5 minutes, stirring frequently. With slotted spoon, transfer bacon to paper towels to drain. Discard all but 2 teaspoons bacon fat from skillet.
2 To same skillet, add cabbage, thyme, ¼ teaspoon salt, ⅛ teaspoon pepper, and water. Cook over medium-high heat 5 to 8 minutes or until cabbage is wilted, stirring frequently. Stir in bacon.
3 Top cabbage mixture with cod fillets. Sprinkle cod with remaining ⅛ teaspoon salt and teaspoon pepper. Cover skillet and cook over medium heat 10 to 12 minutes or until cod is opaque throughout. (Instant-read thermometer inserted horizontally into center of cod should register 145°F.)
EACH SERVING: ABOUT 235 CALORIES | 36G PROTEIN | 13G CARBOHYDRATE | 5G TOTAL FAT (2G SATURATED) | 7G FIBER | 78MG CHOLESTEROL | 490MG SODIUM
Mild and meaty, halibut gets instant oomph from slow steaming with cayenne—and a garden-ripe garnish of briny green olives, corn, and tomatoes. Chives and mint add a final flurry of color.
ACTIVE TIME: 20 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | SKINLESS HALIBUT OR COD FILLETS (6 OUNCES EACH) |
| 1 | PINCH CAYENNE (GROUND RED) PEPPER |
| ½ | TEASPOON SALT |
| 1 | POUND PLUM TOMATOES, CHOPPED |
| ½ | CUP PITTED GREEN OLIVES, THINLY SLICED (SEE TIP) |
| 1 | TABLESPOON CHAMPAGNE VINEGAR |
| 1 | TABLESPOON FRESH LEMON JUICE |
| 2 | TABLESPOONS EXTRA-VIRGIN OLIVE OIL |
| 1 | SMALL SHALLOT, FINELY CHOPPED |
| 1½ | CUPS FRESH CORN KERNELS |
| 2 | TABLESPOONS SNIPPED FRESH CHIVES, PLUS ADDITIONAL FOR GARNISH |
| 1 | TABLESPOON FINELY CHOPPED FRESH MINT LEAVES, PLUS ADDITIONAL FOR GARNISH |
1 Fill 5-quart saucepot with 1 inch water. Fit a steamer insert or basket into saucepot. (Water should not touch bottom of steamer.) Cover and heat to boiling, then reduce heat to low to maintain very gentle simmer.
2 Sprinkle fish with cayenne and ¼ teaspoon salt to season both sides. Place fish in single layer in steamer. Cover and steam 20 minutes or until opaque throughout.
3 Meanwhile, in large bowl, combine tomatoes, olives, vinegar, lemon juice, 1 tablespoon oil, and remaining ¼ teaspoon salt. Set aside.
4 In 12-inch skillet, heat remaining 1 tablespoon oil on medium-high heat. Add shallot and cook 1 minute or until browned, stirring. Add corn and cook 2 to 3 minutes or until browned, stirring occasionally. Transfer to bowl with tomato mixture. Add chives and mint and stir until well mixed.
5 Divide tomato mixture among serving plates. Remove steamer from saucepot. Carefully remove fish from steamer and place on top of tomato mixture on each plate. Garnish with chives and mint; serve immediately.
TIP For this recipe, we prefer the assertiveness of briny green olives (not ripe green olives) found at your supermarket’s deli bar.
EACH SERVING: ABOUT 360 CALORIES | 42G PROTEIN | 17G CARBOHYDRATE | 14G TOTAL FAT (2G SATURATED) | 3G FIBER | 68MG CHOLESTEROL | 640MG SODIUM
Tender fillets seasoned with lime and ginger are cooked in a foil packet for ease. This helps to seal in the juices, too. Pair with ½ cup steamed edamame beans.
ACTIVE TIME: 20 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 3 | TABLESPOONS FRESH LIME JUICE |
| 1 | TABLESPOON SUGAR-FREE ASIAN FISH SAUCE (SEE TIP) |
| 1 | TABLESPOON OLIVE OIL |
| 1 | TEASPOON GRATED, PEELED FRESH GINGER |
| ½ | TEASPOON MINCED GARLIC |
| 4 | RED SNAPPER FILLETS (6 OUNCES EACH) |
| 1 | LARGE CARROT, PEELED AND CUT INTO 2¼-INCH-LONG MATCHSTICKTHIN STRIPS |
| 1 | GREEN ONION, THINLY SLICED |
| ¼ | CUP PACKED FRESH CILANTRO LEAVES |
1 Prepare outdoor grill for direct grilling over medium heat.
2 In small bowl, mix lime juice, fish sauce, olive oil, ginger, and garlic.
3 From roll of foil, cut four 16" by 12" sheets. Fold each sheet crosswise in half and open up again.
4 Place 1 red snapper fillet, skin side down, on half of each piece of foil. Top with carrot strips, green onion slices, then cilantro leaves. Spoon limejuice mixture over snapper and vegetables. Fold other half of foil over fish. Fold and crimp foil edges all around to create sealed packets.
5 Place packets on hot grill rack; grill 8 minutes, until fish flakes easily when tested with fork.
6 To serve, with kitchen shears, cut X in top of each packet so steam can escape, then transfer each fillet to plate.
EACH SERVING: ABOUT 220 CALORIES | 36G PROTEIN | 5G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) | 1G FIBER | 62MG CHOLESTEROL | 445MG SODIUM
Fresh fish fillets are spread with store-bought pesto and baked with white wine and plum tomatoes for a simply satisfying meal. Roast broccoli florets tossed with pine nuts and grated Parmesan alongside the fish; a ½ cup serving with 1 tablespoon pine nuts adds just 7 grams of carbs to the meal.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | FLOUNDER FILLETS (6 OUNCES EACH) |
| 8 | TEASPOONS PREPARED BASIL PESTO |
| ¼ | TEASPOON SALT |
| ¼ | CUP DRY WHITE WINE |
| 4 | PLUM TOMATOES, CHOPPED |
| ¼ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED, FOR GARNISH |
1 Preheat oven to 400°F. Place fillets, skin sides down, on work surface.
Spread 2 teaspoons pesto on each fillet; sprinkle with salt. Starting at narrow end of each fillet, roll up jelly-roll fashion. Place rolls, seam sides down, in 8-inch-square glass baking dish.
2 Pour wine over fillets and top with tomatoes. Cover dish and bake 20 minutes or until fish flakes easily when tested with fork. (Instant-read thermometer inserted horizontally into center of fillet should register 145°F.) Sprinkle with parsley to serve.
EACH SERVING: ABOUT 205 CALORIES | 31G PROTEIN | 5G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) | 1G FIBER | 76MG CHOLESTEROL | 335MG SODIUM
These fresh fillets are steamed on a bed of bok choy and carrots with a drizzle of a ginger-soy mixture.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 3 | TABLESPOONS REDUCED-SODIUM SOY SAUCE |
| 2 | TABLESPOONS RICE VINEGAR |
| 1 | TABLESPOON FINELY CHOPPED, PEELED FRESH GINGER |
| 1 | GARLIC CLOVE, CRUSHED WITH GARLIC PRESS |
| 1 | POUND BOK CHOY, COARSELY CHOPPED |
| 1¾ | CUPS SHREDDED CARROTS |
| 4 | SCROD FILLETS (6 OUNCES EACH) |
| 3 | GREEN ONIONS, SLICED |
1 In small bowl, with fork, mix soy sauce, vinegar, ginger, and garlic.
2 In 12-inch skillet, toss bok choy and carrots. Fold thin ends of scrod fillets under to create even thickness. Place scrod on top of vegetables. Pour soy-sauce mixture over scrod and sprinkle with green onions; cover and heat to boiling over high heat. Reduce heat to medium; cook until scrod is just opaque throughout, about 10 minutes.
EACH SERVING: ABOUT 200 CALORIES | 34G PROTEIN | 12G CARBOHYDRATE | 2G TOTAL FAT (0G SATURATED) | 3G FIBER | 73MG CHOLESTEROL | 820MG SODIUM
GINGER-SHALLOT COD ON WATERCRESS
The tangy sauce for this low-fat roasted cod dish features fresh ginger, soy sauce, vinegar, shallot, and hot sauce. Sweet summer squash and spicy watercress round out the meal.
ACTIVE TIME: 25 MINUTES • TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LARGE SHALLOT, FINELY CHOPPED |
| 2 | TEASPOONS MINCED, PEELED FRESH GINGER |
| 1 | TABLESPOON SHERRY VINEGAR |
| 4 | DROPS HOT-PEPPER SAUCE, SUCH AS TABASCO |
| 3 | TABLESPOONS REDUCED-SODIUM SOY SAUCE |
| 1 | TABLESPOON BUTTER OR MARGARINE |
| 4 | PIECES (4 OUNCES EACH) SKINLESS COD FILLET |
| ⅛ | TEASPOON SALT |
| ⅛ | TEASPOON FRESHLY GROUND BLACK PEPPER |
| 1 | TEASPOON VEGETABLE OIL |
| 2 | MEDIUM YELLOW SUMMER SQUASH, THINLY SLICED |
| 12 | OUNCES WATERCRESS |
| ¼ | CUP PACKED FRESH FLAT-LEAF PARSLEY LEAVES, PLUS MORE FOR GARNISH |
1 Preheat oven to 450°F. Line jelly-roll pan with foil.
2 In 1-quart saucepan, heat shallot, ginger, vinegar, hot sauce, and 2 tablespoons soy sauce to boiling on high heat. Reduce heat to maintain steady simmer; cook 3 to 4 minutes or until liquid is almost evaporated, stirring. Stir in butter; keep sauce warm on low heat.
3 Meanwhile, place cod in prepared pan; sprinkle with salt and pepper. Roast 8 to 10 minutes or until fish just turns opaque throughout. (Instantread thermometer inserted horizontally into center should register 145°F.)
4 While cod cooks, in 12-inch skillet, heat oil on medium-high heat. Add squash; cook 2 to 3 minutes or until just browned, stirring. Add half of watercress; gently turn to wilt, then add parsley and remaining watercress and 1 tablespoon soy sauce. Cook 1 to 2 minutes or until greens wilt, stirring. Transfer to four plates.
5 Arrange cod on top of greens; spoon sauce over fish. Garnish with parsley.
EACH SERVING: ABOUT 160 CALORIES | 22G PROTEIN | 7G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) | 2G FIBER | 43MG CHOLESTEROL | 655MG SODIUM
Flounder or sole fillets are baked with a luscious gingery sauce. The addition of baby spinach and shredded carrots makes a complete meal.
ACTIVE TIME: 5 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| ¼ | CUP REDUCED-SODIUM SOY SAUCE |
| 2 | TABLESPOONS DRY SHERRY |
| 1 | TEASPOON GRATED PEELED FRESH GINGER |
| 1 | TEASPOON ASIAN SESAME OIL |
| 1 | BAG (10 OUNCES) SHREDDED CARROTS |
| 1 | BAG (5 TO 6 OUNCES) BABY SPINACH |
| 4 | FLOUNDER OR SOLE FILLETS (5 OUNCES EACH) |
| 1 | GREEN ONION, THINLY SLICED |
| 1 | TABLESPOON SESAME SEEDS, TOASTED (OPTIONAL) |
1 Preheat oven to 450°F. In 1-cup liquid measuring cup, combine soy sauce, sherry, sugar, ginger, and sesame oil.
2 In bottom of 13" by 9" baking dish, spread shredded carrots evenly. Place spinach over carrots, then top with flounder. Pour soy-sauce mixture evenly over flounder.
3 Bake until fish turns opaque throughout, 12 to 14 minutes. To serve, sprinkle with green onion and top with sesame seeds, if using.
EACH SERVING: ABOUT 200 CALORIES | 30G PROTEIN | 10G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) | 6G FIBER | 68MG CHOLESTEROL | 735MG SODIUM
SEARED SALMON WITH SWEET POTATOES
Simple salmon and sweet potatoes become a gourmet meal in minutes when topped with an easy, tangy lemon-caper sauce and spiked with a hit of spicy cayenne.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | POUND SWEET POTATOES, PEELED AND CUT INTO ½-INCH CUBES |
| ¼ | CUP WATER |
| ⅜ | TEASPOON SALT |
| ¼ | TEASPOON FRESHLY GROUND BLACK PEPPER |
| 1 | BAG (6 OUNCES) BABY SPINACH |
| ⅛ | TEASPOON CAYENNE (GROUND RED) PEPPER |
| 4 | PIECES SKINLESS CENTER-CUT SALMON FILLET (5 OUNCES EACH) |
| 1 | LEMON |
| 1 | CUP DRY WHITE WINE |
| 2 | TEASPOONS CAPERS, RINSED |
| ¼ | CUP CHOPPED FRESH FLAT-LEAF PARSLEY |
1 In large microwave-safe bowl, combine potatoes, water, and ¼ teaspoon each salt and black pepper. Cover with vented plastic wrap; microwave on High 9 minutes or until tender, stirring halfway through. Add spinach; cover again and microwave 2 minutes longer.
2 Meanwhile, sprinkle cayenne and remaining ⅛ teaspoon salt on salmon. In 12-inch nonstick skillet on medium heat, cook salmon 10 minutes or until knife pierces center easily, turning over halfway through. (Instant-read thermometer inserted horizontally into center of salmon should register 145°F.) Transfer to plate. From lemon, finely grate ½ teaspoon peel onto fish; into cup, squeeze 1 tablespoon juice.
3 To skillet, add wine and capers. Boil on high heat 2 minutes or until liquid is reduced by half, scraping browned bits from pan. Remove from heat; stir in lemon juice and parsley.
4 Divide potato-spinach mixture among plates; top with fish. Spoon wine sauce over fish.
EACH SERVING: ABOUT 300 CALORIES | 31G PROTEIN | 22G CARBOHYDRATE | 9G TOTAL FAT (1G SATURATED) | 4G FIBER | 78MG CHOLESTEROL | 430MG SODIUM
SALMON WITH TOMATO-OLIVE RELISH
Lightly season thick salmon steaks with herbes de Provence, a mix of dried herbs—often lavender, basil, thyme, and sage—that originated in southern France. Our tomato and green olive relish adds a burst of bright color and fresh flavor.
ACTIVE TIME: 25 MINUTES • TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LEMON |
| ½ | CUP GREEN OLIVES, PITTED AND COARSELY CHOPPED |
| 1 | RIPE TOMATO (6 TO 8 OUNCES), CUT INTO ¼-INCH CHUNKS |
| 1 | TABLESPOON MINCED RED ONION |
| 1 | TABLESPOON FENNEL SEEDS, CRUSHED |
| 2 | TEASPOONS HERBES DE PROVENCE |
| 1 | TEASPOON FRESHLY GRATED ORANGE PEEL |
| ¾ | TEASPOON SALT |
| 4 | SALMON STEAKS, ¾ INCH THICK (6 OUNCES EACH) |
1 From lemon, grate ½ teaspoon peel and squeeze 1 tablespoon juice. In medium bowl, toss lemon peel and juice with olives, tomato, and onion. Cover and refrigerate relish up to 1 day if not serving right away. Makes about 1¼ cups.
2 Prepare outdoor grill for direct grilling over medium heat.
3 In cup, mix fennel seeds, herbes de Provence, orange peel, and salt. Rub herb mixture on both sides of salmon.
4 Place salmon on hot grill rack. Cover and grill until just opaque throughout, about 8 minutes, turning once. (Instant-read thermometer inserted horizontally into salmon should register 145°F.) Serve salmon with relish.
EACH SERVING SALMON WITH ¼ CUP RELISH: ABOUT 295 CALORIES | 29G PROTEIN | 4G CARBOHYDRATE | 18G TOTAL FAT (3G SATURATED) | 2G FIBER | 80MG CHOLESTEROL | 845MG SODIUM
Here’s an easy but tasty dish for busy weeknights or a relaxed party with friends. Prepare it in a grill pan or on the outdoor grill. Either way, you can grill up a mix of summer squash and zucchini slices to serve alongside. Just 5 grams of carbs buys you 1 cup sliced squash.
ACTIVE TIME: 10 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 6 | TABLESPOONS SUGAR-FREE TERIYAKI SAUCE (SEE TIP IN THE TANGERINE AND BEEF STIR-FRY RECIPE) |
| 1 | TEASPOON ASIAN SESAME OIL, PLUS ADDITIONAL OIL FOR BRUSHING |
| 4 | SALMON STEAKS, ¾ INCH THICK (6 OUNCES EACH) |
| 1 | GREEN ONION, THINLY SLICED ON THE DIAGONAL |
1 Prepare outdoor grill for direct grilling over medium heat, or preheat a large ridged grill pan to medium.
2 Meanwhile, in 2-quart saucepan, place teriyaki sauce and sesame oil and heat to boiling over medium-high heat. Boil until slightly thickened, 3 minutes, whisking to combine.
3 Lightly brush salmon with oil; place on hot grill rack or pan. Cover and grill, turning over once and brushing frequently with teriyaki mixture, 8 minutes, until salmon just turns opaque throughout. (Instant-read thermometer inserted horizontally into salmon should register 145°F.)
EACH SERVING: ABOUT 310 CALORIES | 36G PROTEIN | 7G CARBOHYDRATE | 15G TOTAL FAT (3G SATURATED) | 0G FIBER | 110MG CHOLESTEROL | 1,120MG SODIUM
This whole salmon fillet with a crumb-and-herb topping looks festive, tastes fabulous, and is surprisingly quick and easy to prepare. Serve with a side of lemon broccoli: Steam 2 bags (12 ounces each) precut broccoli florets until tender-crisp, then toss them with 1 tablespoon butter plus 1 tablespoon lemon juice and 1 teaspoon lemon zest; season with salt and pepper to taste. Recipe yields six side-dish servings containing just 5 grams of carbs each.
ACTIVE TIME: 10 MINUTES • TOTAL TIME: 40 MINUTES
MAKES: 6 MAIN-DISH SERVINGS
| 3 | TABLESPOONS BUTTER OR MARGARINE |
| ⅓ | CUP PLAIN DRIED BREAD CRUMBS |
| ¼ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, MINCED |
| 3 | TABLESPOONS DRAINED CAPERS, MINCED |
| 1 | TEASPOON DRIED TARRAGON |
| 2 | TEASPOONS FRESHLY GRATED LEMON PEEL |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 1 | WHOLE SALMON FILLET (2 POUNDS) |
| LEMON WEDGES FOR GARNISH | |
1 Preheat oven to 450°F. Line jelly-roll pan with foil; grease foil.
2 In 1-quart saucepan, melt butter over low heat. Remove saucepan from heat; stir in bread crumbs, parsley, capers, tarragon, lemon peel, salt, and pepper.
3 Place salmon, skin side down, in prepared pan. Pat crumb mixture on top. Roast until salmon turns opaque throughout and topping is lightly browned, about 30 minutes. (Instant-read thermometer inserted horizontally into thickest part of fillet should register 145°F.)
4 With two large spatulas, carefully transfer salmon to platter (it’s okay if salmon skin sticks to foil). Serve with lemon wedges.
EACH SERVING: ABOUT 325 CALORIES | 28G PROTEIN | 5G CARBOHYDRATE | 21G TOTAL FAT (4G SATURATED) | 0G FIBER | 76MG CHOLESTEROL | 425MG SODIUM
A blend of aromatic spices rubbed on tuna steaks before pan-grilling adds great flavor. A bed of spinach salad tossed with refreshing cucumbers and peppery radishes rounds out the meal.
ACTIVE TIME: 25 MINUTES • TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| TUNA WITH SPICE RUB | |
| 1 | TABLESPOON OLIVE OIL |
| 1 | TEASPOON GROUND CUMIN |
| 1 | TEASPOON GROUND CORIANDER |
| 1 | TEASPOON PAPRIKA |
| 1 | TEASPOON FRESHLY GRATED LIME PEEL |
| ¾ | TEASPOON SALT |
| ½ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 4 | TUNA OR SALMON STEAKS, 1 INCH THICK (6 OUNCES EACH) |
| SPINACH SALAD | |
| 2 | TABLESPOONS OLIVE OIL |
| 2 | TABLESPOONS FRESH LIME JUICE |
| 1 | TEASPOON SUGAR |
| ¼ | TEASPOON GROUND CUMIN |
| ¼ | TEASPOON SALT |
| ⅛ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 1 | BAG (6 OUNCES) BABY SPINACH |
| ½ | ENGLISH (SEEDLESS) CUCUMBER (8 OUNCES), NOT PEELED, CUT LENGTHWISE IN HALF, THEN THINLY SLICED CROSSWISE |
| 1 | BUNCH RADISHES, EACH CUT IN HALF, THEN THINLY SLICED |
1 Prepare spice rub: In small bowl, with spoon, combine oil, cumin, coriander, paprika, lime peel, salt, and pepper until well blended.
2 Rub spice mixture on both sides of tuna. Heat grill pan over medium heat until hot but not smoking. Add tuna steaks to pan and cook, until tuna just turns opaque throughout, 8 to 10 minutes, turning over once. (Instant-read thermometer inserted horizontally into tuna should register 145°F.) Transfer tuna to cutting board.
3 Meanwhile, prepare spinach salad: In large bowl, with wire whisk, mix oil, lime juice, sugar, cumin, salt, and pepper until dressing is blended. Add spinach, cucumber, and sliced radishes; toss to coat.
4 Cut fish into ½-inch-thick slices. Arrange salad on four dinner plates or large platter; top with fish.
EACH SERVING: ABOUT 300 CALORIES | 42G PROTEIN | 5G CARBOHYDRATE | 12G TOTAL FAT (2G SATURATED) | 5G FIBER | 76MG CHOLESTEROL | 700MG SODIUM
SALMON STEAKS WITH NECTARINE SALAD
The salty-sweet pairing of spice-rubbed salmon and nectarine salad will have your mouth saying more please!
ACTIVE TIME: 20 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 2 | TEASPOONS VEGETABLE OIL |
| 1 | TEASPOON GROUND CORIANDER |
| 1½ | TEASPOONS FRESH THYME LEAVES |
| 1¼ | TEASPOONS SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 4 | SALMON STEAKS, ¾ INCH THICK (6 OUNCES EACH) |
| 3 | RIPE NECTARINES, PITTED, EACH CUT INTO QUARTERS AND THINLY SLICED CROSSWISE |
| 2 | KIRBY CUCUMBERS (4 OUNCES EACH), EACH CUT LENGTHWISE IN HALF, THEN THINLY SLICED CROSSWISE |
| 1 | GREEN ONION, THINLY SLICED |
| 1 | TABLESPOON FRESH LEMON JUICE |
1 Prepare grill for direct grilling over medium heat.
2 Meanwhile, in cup, whisk together oil, coriander, 1 teaspoon thyme, ¾ teaspoon salt, and ⅛ teaspoon pepper. Rub spice mixture on both sides of salmon steaks.
3 In medium bowl, stir nectarines, cucumbers, green onion, lemon juice, and remaining ½ teaspoon thyme, ½ teaspoon salt, and ⅛ teaspoon pepper. Makes about 4½ cups.
4 Lightly grease grill rack. Place salmon on hot rack. Cover grill and cook salmon about 8 minutes or until it just turns opaque throughout, turning over once. (Instant-read thermometer inserted horizontally into salmon should register 145°F. ) Serve with nectarine salad.
EACH SERVING: ABOUT 345 CALORIES | 29G PROTEIN | 15G CARBOHYDRATE | 18G TOTAL FAT (3G SATURATED) | 2G FIBER | 80MG CHOLESTEROL | 800MG SODIUM
This salad is a deliciously different combination of bold flavors and contrasting textures, with crisp cucumber, juicy grape tomatoes, salty feta cheese, and the meaty grilled goodness of swordfish. Low-carb eating never tasted so good!
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 3 | TABLESPOONS OLIVE OIL |
| 1 | SWORDFISH STEAK, 1 INCH THICK (1¼ POUNDS) |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| ¾ | TEASPOON SALT |
| 2 | TABLESPOONS FRESH LEMON JUICE |
| 1½ | TEASPOONS FRESH OREGANO LEAVES, CHOPPED, OR ½ TEASPOON DRIED OREGANO |
| 1 | ENGLISH (SEEDLESS) CUCUMBER, NOT PEELED, CUT INTO ½-INCH CHUNKS |
| 1 | PINT GRAPE OR CHERRY TOMATOES, CUT IN HALF |
| ⅓ | CUP CRUMBLED FETA CHEESE |
1 In 10-inch skillet, heat 1 tablespoon oil over medium-high heat until very hot. Pat swordfish dry with paper towels. Add swordfish to skillet, sprinkle with pepper and ½ teaspoon salt, and cook 10 to 12 minutes or until swordfish is browned on both sides and just opaque throughout, turning over once. (Instant-read thermometer inserted horizontally into center of fish should register 145°F.)
2 Meanwhile, in large bowl, combine lemon juice, oregano, and remaining 2 tablespoons oil and ¼ teaspoon salt.
3 When swordfish is done, transfer to cutting board; trim and discard skin. Cut into 1-inch cubes. Add swordfish, cucumber, and tomatoes to dressing in bowl; toss gently to coat. Sprinkle with feta to serve.
EACH SERVING: ABOUT 315 CALORIES | 32G PROTEIN | 8G CARBOHYDRATE | 17G TOTAL FAT (5G SATURATED) | 2G FIBER | 68MG CHOLESTEROL | 720MG SODIUM
SHRIMP AND TOMATO SUMMER SALAD
Want to enjoy this light but satisfying salad year-round? Substitute in plum tomatoes or use 1½ pints cherry tomatoes. See photo.
TOTAL TIME: 25 MINUTES •
MAKES: 6 MAIN-DISH SERVINGS
| 2 | TABLESPOONS OLIVE OIL |
| 2 | TABLESPOONS RED WINE VINEGAR |
| ¾ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| ¼ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED |
| ¼ | CUP LOOSELY PACKED FRESH MINT LEAVES, THINLY SLICED |
| 1 | POUND SHELLED AND DEVEINED COOKED LARGE SHRIMP (SEE BOX) |
| 2½ | POUNDS RIPE TOMATOES, CUT INTO 1-INCH PIECES |
| 1 | ENGLISH (SEEDLESS) CUCUMBER, CUT LENGTHWISE INTO QUARTERS, THEN CROSSWISE INTO 1-INCH PIECES |
| 1 | SMALL RED ONION, CHOPPED |
| 2 | OUNCES FETA CHEESE, CRUMBLED (½ CUP) |
1 In serving bowl, with wire whisk, whisk together oil, vinegar, salt, and pepper; stir in parsley and mint.
2 Add shrimp, tomatoes, cucumber, and onion to dressing in bowl; stir to combine. Sprinkle salad with feta. Serve at room temperature, or cover and refrigerate to serve later.
EACH SERVING: ABOUT 200 CALORIES | 20G PROTEIN | 13G CARBOHYDRATE | 8G TOTAL FAT (2G SATURATED) | 3G FIBER | 156MG CHOLESTEROL | 585MG SODIUM
SHELLING AND DEVEINING SHRIMP
1 With kitchen shears or a small knife, cut the shrimp shell along the outer curve, just deep enough to expose the dark vein.
2 Working from the cut, gently peel the shell off the shrimp. Discard the shell (or use it to make stock).
3 Hold the shrimp under cold running water; remove the vein with the tip of the knife.
Here’s a feast for the eyes and the palate: Slice tomatoes into pretty blossom shapes then stuff each one with a fancy tuna salad featuring bright dill and briney capers. You won’t miss the fat, and the tuna mixture retains its creamy consistency. A simple green salad tossed with lemon juice and olive oil is really all you need to complete this fresh and colorful meal.
TOTAL TIME: 25 MINUTES •
MAKES: 4 MAIN-DISH SERVINGS
| 2 | KIRBY CUCUMBERS, UNPEELED AND CUT INTO ¼-INCH PIECES |
| ¼ | CUP LOOSELY PACKED FRESH DILL, FINELY CHOPPED |
| ¼ | CUP SUGAR-FREE LIGHT MAYONNAISE (SEE TIP) |
| 2 | TABLESPOONS CAPERS, FINELY CHOPPED |
| 2 | TABLESPOONS FRESH LEMON JUICE |
| 1 | TABLESPOON DIJON MUSTARD |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 2 | CANS (6 OUNCES EACH) SOLID WHITE TUNA IN WATER, DRAINED |
| 4 | RIPE LARGE TOMATOES (12 OUNCES EACH) |
1 In medium bowl, combine cucumbers, dill, mayonnaise, capers, lemon juice, mustard, pepper, and tuna, flaking tuna with a fork.
2 Cut each tomato, from blossom end, into 6 attached wedges, being careful not to cut all the way through. (Each tomato will form a flower-like shape.) Spoon one-fourth of tuna mixture into center of each tomato.
TIP Kirkland Signature Real Mayonnaise delivers great taste without any added sugar. If you’re watching your fat intake, Walden Farms Miracle Mayo is sugar- and fat-free. Both are available online.
EACH SERVING: ABOUT 255 CALORIES | 18G PROTEIN | 14G CARBOHYDRATE | 14G TOTAL FAT (2G SATURATED) | 3G FIBER | 38MG CHOLESTEROL | 515MG SODIUM
This lightened version of the traditional Cobb salad features lump crabmeat and a luscious but low-cal yogurt dressing.
TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 3 | SLICES CENTER-CUT BACON |
| 1 | CUP PLAIN LOW-FAT YOGURT |
| ¼ | CUP LOOSELY PACKED SNIPPED FRESH CHIVES |
| 1 | TABLESPOON DIJON MUSTARD |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON FRESHLY GROUND BLACK PEPPER |
| 2 | ROMAINE HEARTS, TORN |
| 8 | OUNCES LUMP CRABMEAT, PICKED OVER |
| 2 | LARGE TOMATOES, SEEDED AND CHOPPED (SEE SPEEDY SEED REMOVAL) |
| 1 | RIPE AVOCADO, SEEDED AND CHOPPED (SEE SPEEDY SEED REMOVAL) |
1 On microwave-safe plate, between paper towels, arrange bacon in single layer. Microwave on High 3 minutes or until crisp. When cool, crumble.
2 In a small bowl, with wire whisk, stir yogurt, chives, Dijon, salt, and pepper until well combined.
3 In a large bowl, toss romaine with half of dressing. In small bowl, gently stir half of remaining dressing into crabmeat.
4 Divide romaine among 4 serving plates. Arrange tomatoes, avocado, bacon, and crabmeat in rows over romaine. Spoon remaining dressing over salads and serve.
EACH SERVING: ABOUT 200 CALORIES | 18G PROTEIN | 15G CARBOHYDRATE | 8G TOTAL FAT (2G SATURATED) | 5G FIBER | 64MG CHOLESTEROL | 615MG SODIUM
SPEEDY SEED REMOVAL
Seeding and chopping tomatoes and avocados doesn’t have to be a slippery business. Just follow these tips and you’ll be surprised how easy it can be.
Tomato: Halve tomato and gently dig out the seeds with your fingers. Or cut it into quarters, and use a paring knife to slice out the pulp and seeds using a scooping motion; in this method, you’ll lose more flesh, but you’re also sure to get all the seeds. Chop tomato as recipe directs.
Avocado: Cut avocado lengthwise in half, cutting around the seed. Twist the two halves to separate them. To remove the seed, give it a whack with the blade of the knife so it is slightly embedded in the seed; cup the avocado in your hand as you twist and lift the seed out. With your fingers, gently peel away the skin from the avocado and discard. Slice or chop the avocado as recipe directs (see Tip).
TIP Avocado flesh darkens quickly when exposed to air; toss with lemon or lime juice to discourage discoloration, or press plastic wrap onto the cut surfaces.
CAJUN SHRIMP WITH RÉMOULADE SAUCE
This down-home dish takes only four minutes on the fire. The creamy homemade sauce (made with light mayonnaise) is the perfect dipper. For a satisfying side, add a colorful slaw of red cabbage and celery.
ACTIVE TIME: 25 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| RÉMOULADE SAUCE | |
| ½ | CUP SUGAR-FREE LIGHT MAYONNAISE (SEE TIP) |
| 2 | TABLESPOONS SUGAR-FREE KETCHUP (SEE TIP) |
| 2 | TABLESPOONS MINCED CELERY |
| 1 | TABLESPOON GRAINY DIJON MUSTARD |
| 1 | TABLESPOON MINCED FRESH PARSLEY LEAVES |
| 2 | TEASPOONS FRESH LEMON JUICE |
| ½ | TEASPOON CAJUN SEASONING |
| 1 | GREEN ONION, MINCED |
| CAJUN SHRIMP | |
| 1 | TABLESPOON CAJUN SEASONING |
| 1 | TABLESPOON OLIVE OIL |
| 2 | TEASPOONS GRATED FRESH LEMON PEEL PLUS SLIVERED LEMON PEEL FOR GARNISH |
| 1¼ | POUNDS LARGE SHRIMP, SHELLED AND DEVEINED (SEE BOX), WITH TAIL PART LEFT ON IF YOU LIKE |
| 1 | GREEN ONION, CUT INTO SLIVERS FOR GARNISH |
| LEMON WEDGES (OPTIONAL) | |
1 Prepare sauce: In small bowl, combine mayonnaise, ketchup, celery, mustard, parsley, lemon juice, Cajun seasoning, and green onion. Cover and refrigerate up to 3 days if not serving right away. Makes about 1 cup.
2 Prepare outdoor grill for direct grilling over medium-high heat. If desired, place flat grill topper on grill to preheat.
3 Prepare shrimp: In medium bowl, mix Cajun seasoning, oil, and grated lemon peel. Add shrimp to bowl and toss until evenly coated.
4 Place shrimp on hot grill rack or grill topper and cook 3 to 4 minutes or until just opaque throughout, turning shrimp over once.
5 Transfer shrimp to platter; garnish with green onion and lemon peel slivers. Serve with rémoulade sauce and, if you like, lemon wedges.
EACH SERVING WITH 2 TABLESPOONS SAUCE: ABOUT 215 CALORIES | 24G PROTEIN | 6G CARBOHYDRATE | 11G TOTAL FAT (3G SATURATED) | 0G FIBER | 181MG CHOLESTEROL | 765MG SODIUM
Étouffé means “smothered” in Cajun French, and that’s just what these shrimp are—smothered in a seasoned tomato sauce that’s loaded with flavor. To keep the carbs in check, we’ve skipped the traditional rice.
ACTIVE TIME: 20 MINUTES • TOTAL TIME: 45 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | TABLESPOON BUTTER OR MARGARINE |
| 2 | TABLESPOONS ALL-PURPOSE FLOUR |
| 1 | RED PEPPER, CHOPPED |
| 1 | LARGE ONION (12 OUNCES), CHOPPED |
| 2 | CELERY STALKS, THINLY SLICED |
| 2 | GARLIC CLOVES, CRUSHED WITH GARLIC PRESS |
| 1 | BOTTLE (8 OUNCES) CLAM JUICE |
| 2 | TABLESPOONS TOMATO PASTE |
| 1 | BAY LEAF |
| ¾ | TEASPOON CHILI POWDER |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON DRIED THYME |
| ¼ | TEASPOON CAYENNE (GROUND RED) PEPPER |
| ½ | CUP WATER |
| 1 | POUND LARGE SHRIMP, SHELLED AND DEVEINED (SEE BOX) |
| 3 | GREEN ONIONS, THINLY SLICED |
| ½ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED |
1 In nonstick 12-inch skillet, melt butter over medium heat. Stir in flour and cook, stirring frequently, until golden brown, 4 minutes. Add red pepper, onion, celery, and garlic and cook, stirring occasionally, 5 minutes.
2 Stir in clam juice, tomato paste, bay leaf, chili powder, salt, thyme, cayenne pepper, and water. Heat to boiling over medium heat. Reduce heat to medium-low and simmer, covered, until vegetables are tender, 25 minutes.
3 Add shrimp, green onions, and parsley; simmer, covered, until shrimp turn opaque throughout, about 8 minutes.
EACH SERVING: ABOUT 210 CALORIES | 26G PROTEIN | 16G CARBOHYDRATE | 5G TOTAL FAT (3G SATURATED) | 3G FIBER | 180MG CHOLESTEROL | 684MG SODIUM
MUSSELS WITH CAPERS AND WHITE WINE
Here, we steam shellfish with garlic, capers, and wine. Consider pairing with 1 bunch leeks (1½ pounds) braised in 1 tablespoon butter. It’s an elegant dinner that’s ready in minutes—and comes in at less than 20 grams of carbs per serving.
ACTIVE TIME: 15 MINUTES • TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | TABLESPOON BUTTER OR MARGARINE |
| 2 | TABLESPOONS FINELY CHOPPED SHALLOT |
| 2 | GARLIC CLOVES, CRUSHED WITH GARLIC PRESS |
| ½ | CUP DRY WHITE WINE |
| 2 | TABLESPOONS DRAINED CAPERS |
| 3 | POUNDS MUSSELS, SCRUBBED AND DEBEARDED |
| ½ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED, FOR GARNISH |
1 In 5- to 6-quart saucepot or Dutch oven, melt butter over medium-high heat. Add shallot and garlic and cook, stirring frequently, 2 minutes. Stir in wine and capers and heat to boiling; boil 2 minutes.
2 Add mussels to saucepot; reduce heat. Cover and simmer 10 minutes until shells open, transferring mussels to bowl as they open. Discard any mussels that have not opened.
3 Serve mussels in bowls with sauce. Sprinkle with parsley.
EACH SERVING: ABOUT 200 CALORIES | 21G PROTEIN | 9G CARBOHYDRATE | 7G TOTAL FAT (3G SATURATED) | 0G FIBER | 55MG CHOLESTEROL | 650MG SODIUM
