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

Amount per serving
  • 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

Amount per serving
  • 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
1/2 c craisins
1/2 c finely shopped cilantro
1 c finely chopped carrots
1/2 c finely chopped green onion
1 pouch (size?) drained tuna

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

 

Gnocchi with Shrimp, Asparagus, and Pesto+

7 points

Yield: 4 servings (serving size: 2 cups)

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 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

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 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. Combine remaining 1 tablespoon water, basil, and next 4 ingredients (through garlic) in a food processor; process until smooth, scraping sides. Drizzle oil through food chute with food processor on; process until well blended. Add basil mixture to shrimp mixture; toss to coat. Serve immediately.


CALORIES 355 ; FAT 9.3g (sat 1.6g,mono 4.5g,poly 2.5g); CHOLESTEROL 170mg; CALCIUM 108mg; CARBOHYDRATE 42.7g; SODIUM 747mg; PROTEIN 26.5g; FIBER 3g; IRON 5.7mg