Category: Seafood

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

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

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.

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.

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

 

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

 

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

 

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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