Ingredients
1/4 cup fresh basil, minced
1/4 cup fat-free, less-sodium chicken
broth
2 tablespoons grated fresh Parmesan
cheese
4 teaspoons extravirgin olive oil
1 teaspoon salt, divided
2 garlic cloves, minced
4 (6-ounce) cod fillets
1/4 teaspoon freshly ground black
pepper
Cooking spray
How to Make It
Step 1
Combine basil, broth, cheese, oil, 1/2 teaspoon salt, and
garlic in a small bowl.
Step 2
Sprinkle fish with remaining 1/2 teaspoon salt and
pepper. Heat a large nonstick skillet coated with cooking
spray over medium-high heat. Add fish; sauté 5 minutes
on each side or until fish flakes easily when tested with a
fork. Serve fish with the basil mixture.
Barbecue Salmon and Snap Pea Slaw
Ingredients
- 2 tablespoons dark sesame oil, divided
- 3 garlic cloves, crushed
- 1 (1/2-inch) piece fresh ginger, peeled
- 2 tablespoons fresh lime juice
- 2 tablespoons lower-sodium soy sauce
- 1 1/2 tablespoons ketchup
- 2 teaspoons dark brown sugar
- 1 teaspoon sambal oelek (ground fresh chile paste, such as Huy Fong)
- 4 (6-ounce) fresh or frozen sustainable salmon fillets (such as wild Alaskan), thawed
- Cooking spray
- 2 cups sugar snap peas, trimmed and thinly sliced crosswise
- 1/2 cup grated radishes
- 1/4 cup very thinly vertically sliced shallots
- 2 teaspoons rice vinegar
- 1/4 teaspoon kosher salt
Preparation
1. Preheat the grill to high heat.
2. Combine 1 tablespoon oil, garlic, and ginger in a mini food processor; pulse until finely chopped. Add juice and next 4 ingredients (through chile paste); pulse to combine. Place salmon on a grill rack coated with cooking spray; brush tops of salmon with half of sauce. Grill 10 minutes; brush with remaining sauce. Grill an additional 10 minutes or until desired degree of doneness.
3. Combine peas, radishes, and shallots. Combine vinegar and remaining 1 tablespoon oil, stirring well; drizzle over pea mixture. Sprinkle with salt; toss. Serve with salmon.
Yield: serves 4 (1 fillet and 3/4 c slaw)
Nutritional Information
- Calories: 268
- Fat: 11.4g
- Protein: 27.8g
- Carbohydrate: 12.7g
- Fiber: 1.8g
Greek Cod Cakes+
Ingredients
- Cakes:
- 2 cups 2% reduced-fat milk
- 1 pound cod fillets, cut into 2-inch pieces
- 1/2 cup panko (Japanese breadcrumbs), divided
- 2 tablespoons minced fresh flat-leaf parsley
- 1 tablespoon grated onion
- 1 1/4 teaspoons grated lemon rind
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 large egg, lightly beaten
- 1 large egg white, lightly beaten
- 1 garlic clove, minced
- 2 tablespoons fresh lemon juice, divided
- 2 tablespoons olive oil, divided
- Sauce:
- 1/4 cup canola mayonnaise
- 1 tablespoon chopped fresh flat-leaf parsley
- 1 teaspoon chopped fresh dill
- 1 teaspoon Dijon mustard
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon minced fresh garlic
- 1/4 teaspoon freshly ground black pepper
Preparation
1. Bring milk to a simmer over medium heat in a medium, heavy saucepan. Add fish; cover and simmer for 5 minutes or until fish flakes easily when tested with a fork. Drain well. Combine fish, 1/4 cup panko, and next 8 ingredients (through 1 garlic clove); stir in 1 tablespoon juice. Divide fish mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Dredge patties in remaining 1/4 cup panko, pressing to coat.
2. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 4 patties to pan, and cook for 4 minutes on each side or until golden. Remove from pan, and drain on paper towels. Repeat procedure with remaining olive oil and patties. Drizzle with remaining 1 tablespoon juice.
3. To prepare sauce, combine canola mayonnaise and remaining ingredients. Serve sauce with cakes.
Yield: 4 servings (serving size: 2 cakes and 1 Tbsp sauce)
Note: may take more egg/panko/breadcrumbs to get sticky enough to make into cakes
Nutritional Information
- Calories: 266
- Fat: 14.4g
- Protein: 24.3g
- Carbohydrate: 7.7g
- Fiber: 0.6g
Spiced Fried Fish with Lemon Pistachio Couscous
Serves 4
From Mediterranean Cooking by Pamela Clard
Ingredients:
- 1 c couscous
- 3/4 c boiling water
- 2 tsp lemon zest
- 1/4 c fresh lemon juice
- 2 tsp + 1 Tbsp olive oil, divided
- 1 small red onion, finely chopped
- 1 garlic clove, crushed
- 1/2 c roasted unsalted shelled pistachios
- 1/2 c coarsely chopped mint
- 1 Tbsp flour
- 1 1/2 tsp ground coriander
- 1 1/2 tsp ground cumin
- 1 tsp sweet smoked paprika
- 1/4 tsp cayenne pepper
- 4 white fish fillets (6 oz each)
- 1 Tbsp olive oil
- 1 lemon cut into 8 wedges
Directions:
To prepare couscous: in a medium heatproof bowl, combine couscous with 3/4 c boiling water, lemon zest and juice. Cover and let stand about 5 minutes or until liquid is absorbed, fluffing with a fork occasionally.
Heat 2 tsp oil in a small skillet; cook onion and garlic, stirring until onion softens. Stir onion mixture, nuts, mint through couscous and season to taste.
To prepare the fish: combine flour, coriander, cumin, paprika and cayenne pepper in a medium bowl. Add fish and rub spice mixture all over it.
Heat 1 Tbsp oil in a large skillet; cook fish in batches until browned and cooked as desired. Serve with coucous and wedges of lemon.
Lifetime’s Asian Tuna Salad
Dressing:
- 1 1/4 c mayo
- 1/4 c sesame oil
- 2 Tbsp soy sauce
- 2 Tbsp honey
- 1 Tbsp chili powder
- 1/2 tsp cayenne pepper
- 1 Tbsp ginger powder
- 1 1/2 tsp salt
- 1 Tbsp black sesame seeds
- 2 tsp crushed red pepper
Whisk together the dressing ingredients. Mix together with the remaining ingredients.
Peppery Pasta with Arugula and Shrimp+
Ingredients
- 1 tablespoon minced fresh garlic, divided
- 1 1/4 teaspoons black pepper, divided
- 1/2 teaspoon salt, divided
- 1 (5-ounce) package fresh baby arugula
- 4 quarts water
- 8 ounces uncooked linguine
- 1 tablespoon olive oil
- 1/2 pound peeled and deveined medium shrimp, cut in half horizontally (I used a pound and didn’t split them)
- 2 tablespoons minced shallots
- 3/4 cup fat-free, less-sodium chicken broth
- 2 tablespoons fresh lemon juice
- 1 tablespoon butter
- 1/2 cup (2 ounces) shaved fresh Romano cheese
Preparation
1. Combine 2 teaspoons garlic, 1 teaspoon pepper, 1/4 teaspoon salt, and arugula in a large bowl; toss well.
2. Bring 4 quarts water to a boil in a large Dutch oven. Add pasta; cook 10 minutes or until al dente; drain. Add hot pasta to arugula mixture, and toss well until arugula wilts.
3. Heat oil in a large skillet over medium-high heat. Add shrimp, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; sauté 1 minute. Add remaining 1 teaspoon garlic and shallots; sauté 1 minute or until shrimp are done. Remove shrimp from pan. Add broth and juice to pan, scraping pan to loosen browned bits; cook 5 minutes or until liquid is reduced by half. Return shrimp to pan. Remove from heat; stir in butter.
4. Arrange 1 1/2 cups pasta on each of 4 plates. Spoon 1/3 cup shrimp mixture over each serving. Top each serving with 2 tablespoons cheese.
Nutritional Information
- Amount per serving
- Calories: 409
- Fat: 12.5g
- Saturated fat: 5g
- Monounsaturated fat: 4.5g
- Polyunsaturated fat: 1.1g
- Protein: 26.1g
- Carbohydrate: 46g
- Fiber: 2.1g
- Cholesterol: 107mg
- Iron: 3.3mg
- Sodium: 671mg
- Calcium: 231mg
Tilapia with Coconut, Mint, and Chive Relish+
Ingredients
- Relish:
- 1 cup diced peeled seeded cucumber
- 3/4 teaspoon salt, divided
- 3/4 cup chopped fresh chives
- 1/2 cup chopped sweetened flaked coconut
- 2 tablespoons finely chopped mint
- 2 tablespoons finely chopped cilantro
- 2 minced seeded jalapeño peppers
- 2 tablespoons fresh lime juice
- 1/2 teaspoon ground cumin
- 1 teaspoon peanut oil
- 1 teaspoon mustard seeds
- Fish:
- 2 teaspoons grated fresh lime rind
- 1 1/2 tablespoons fresh lime juice
- 1 teaspoon peanut oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon crushed red pepper
- 6 (6-ounce) tilapia or red snapper fillets
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Cooking spray
- 6 lime wedges
Preparation
To prepare relish, place cucumber in a colander; sprinkle with 1/2 teaspoon salt. Toss well. Drain 30 minutes. Rinse and drain; pat dry.
Preheat broiler.
Combine cucumber, chives, coconut, mint, cilantro, and jalapeño. Stir in 1/4 teaspoon salt, 2 tablespoons juice, and 1/2 teaspoon cumin. Heat 1 teaspoon oil in a small skillet over medium-high heat. Add mustard seeds; sauté 30 seconds or until seeds begin to pop. Add to cucumber mixture.
To prepare fish, combine rind, 1 1/2 tablespoons juice, 1 teaspoon oil, 1/2 teaspoon cumin, and crushed red pepper; rub evenly over cut sides of fillets. Sprinkle fillets with 1/4 teaspoon salt and black pepper.
Place fillets, skin sides down, on broiler pan coated with cooking spray; cook 7 minutes or until fish flakes easily when tested with a fork. Serve with relish and lime wedges.
Nutritional Information
- Amount per serving
- Calories: 238
- Calories from fat: 26%
- Fat: 7g
- Saturated fat: 3.2g
- Monounsaturated fat: 1.4g
- Polyunsaturated fat: 1.4g
- Protein: 35.8g
- Carbohydrate: 6.7g
- Fiber: 1.1g
- Cholesterol: 63mg
- Iron: 0.8mg
- Sodium: 523mg
- Calcium: 72mg
Jerk-Rubbed Catfish with Spicy Cilantro Slaw+
Ingredients
- 3 cups cabbage-and-carrot coleslaw mix
- 2 tablespoons chopped fresh cilantro
- 3 tablespoons canola mayonnaise
- 2 tablespoons fresh lime juice
- 1 1/2 teaspoons sugar
- 1 to 1 1/2 teaspoons finely chopped habanero or serrano pepper
- Cooking spray
- 4 (6-ounce) catfish fillets
- 4 teaspoons Jamaican jerk seasoning*
Preparation
1. Combine first 6 ingredients in a medium bowl; toss well to coat.
2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with jerk seasoning. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from heat; serve fish with slaw.
*I made up my own jerk mix based on allspice and spicy red pepper – then you can include cloves, cinnamon, scallions, nutmeg, thyme, garlic, salt & pepper
Nutritional Information
- Amount per serving
- Calories: 256
- Fat: 12.6g
- Saturated fat: 3.1g
- Monounsaturated fat: 6.5g
- Polyunsaturated fat: 2.8g
- Protein: 26.6g
- Carbohydrate: 6.2g
- Fiber: 1.5g
- Cholesterol: 76mg
- Iron: 0.3mg
- Sodium: 426mg
- Calcium: 24mg