Kristen's Recipes

Sake-Soy Fish with Pineapple

 

2 tsp. sesame oil

1 cup sushi rice

1 cup plus 1 T. broth (chicken or vegetable) or water

1 /2 to 3/4 pound fish (halibut, monkfish, orange roughy, or any other ocean fish)

2 T. soy sauce

3 T. sake

1/2 tsp. sugar

1/2 tsp. sambal oelek or garlic-chili paste

2 scallions, white and green parts, sliced into thin rings

2 cups diced fresh pineapple

1/2 red bell pepper, cored, seeded, and diced

1/2 orange bell pepper, cored, seeded, and diced

2 cups frozen green peas

 

Preheat the oven to 450°F. Wipe the inside and lid of a cast-iron Dutch oven with sesame oil. Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot, add the liquid, and stir to make an even layer. Add the fish. In a small bowl, combine the soy sauce, sake, sugar, and sambal oelek. Stir until the sugar dissolves. Spread over the fish. Sprinkle with scallions and cover with the pineapple. Follow with the bell peppers and then the peas. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

 

2 tablespoons extra-virgin olive oil , divided

2 medium onions , very thinly sliced

1 cup dry white wine

1 1/4 pounds cod , cut into 4 pieces

2 teaspoons chopped fresh thyme

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1 1/2 cups finely chopped whole-wheat country bread (about 2 slices)

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1 cup finely shredded Gruyere or Swiss cheese

 

Preheat oven to 400°F. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes. Toss the bread with the remaining 1 tablespoon oil, paprika and garlic powder in a small bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

 

Yield: 4 servings

Calories: 328

Fat: 13g

Fiber: 4g

 

6 Whole Baby snapper scaled and gutted, scored

2 tablespoons of olive oil

1 lemon

 

2 yellow Bell Peppers

2 red Bell Peppers

1/3 cup of olive oil

1 large red onion (thinly sliced)

1 sprig of rosemary

1/2 cup of red wine vinegar

 

1 cup of finely packed basil leaves

1 tablespoon of toasted pine nuts

1 small garlic clove

1/4 cup of finely grated parmesan

1/3 cup of olive oil

 

Rub snapper with oil, and season all over with salt and pepper. Cook in a large frying pan for 6-8 minutes each side, squeezing over lemon and a little extra oil during cooking. Char grill bell peppers until skin has blackened. Place in a bowl and cover with plastic wrap. Stand for 5 minutes. Peel and discard skin and seeds. Slice flesh in to 1/2” strips. Heat oil in a frying pan on medium. Sauté onion with rosemary for 3-4 minutes until tender. Add vinegar. Simmer for a further 5 minutes. Add bell peppers and season to taste. Remove from the heat and allow to cool. Chill in an airtight container until needed. Place basil, pine nuts and garlic in a food processor. Blend until finely chopped. With the motor running, gradually add oil through chute until all ingredients are well combined. Stir parmesan through and season to taste. Cover until ready to serve. Serve fish with piperade and pesto on the side.

4 cups water

Salt and pepper

1 cup stone-ground grits

3 tablespoons butter

2 cups shredded sharp cheddar cheese

1 pound shrimp, peeled and deveined

6 slices bacon, chopped

4 teaspoons lemon juice

2 tablespoons chopped parsley

1 cup thinly sliced scallions

1 large clove garlic, minced

 

Bring water to a boil. Add salt and pepper. Add grits and cook until water is absorbed, about 20 to 25 minutes. Remove from heat and stir in butter and cheese.  Rinse shrimp and pat dry. Fry the bacon in a large skillet until browned; drain well. In grease, add shrimp. Cook until shrimp turn pink. Add lemon juice, chopped bacon, parsley, scallions and garlic. Sauté for 3 minutes.  Spoon grits into a serving bowl. Add shrimp mixture and mix well. Serve immediately.

 

Yield: 4 (generous) Servings

Calories: 636

Fat: 35g

Fiber: >1g

 

1 T. julienne-cut peeled fresh ginger
1 T. sliced green onions
4 garlic cloves, minced
20 sea scallops (about 1 1/2 lb.)
1/2 C. vodka
1/4 C. dry vermouth
1 tsp. stick margarine or butter
1 tsp. grated orange rind
1/3 C. fresh orange juice
1 1/2 lb. chopped fresh spinach
1/2 tsp. salt
1/8 tsp. black pepper
Cooking spray

Combine first 3 ingredients in a bowl. Place scallops in a shallow dish. Add vodka, vermouth, and half of ginger mixture; toss gently. Cover and marinate in refrigerator 30 minutes. Melt margarine in a large skillet over high heat. Add remaining ginger mixture, and saut� 30 seconds. Add orange rind and juice, and bring to a boil. Stir in spinach, salt, and pepper; cook 2 minutes or until spinach wilts. Remove from skillet, and keep warm. Remove scallops from marinade, reserving marinade. Place skillet coated with cooking spray over high heat until hot. Add scallops; cook 1 1/2 minutes on each side or until golden brown. Remove from skillet; keep warm. Add reserved marinade to skillet. Bring to a boil; cook until sauce is reduced to 1/4 C. (about 5 minutes). Arrange scallops over spinach mixture; drizzle with sauce.

Yield: 4 servings
Serving size: 5 scallops, 3/4 C. spinach mixture, and 1 T. sauce

Calories: 233
Fat: 3.3g
Fiber: 10.2g

1/4 C. low-fat mayonnaise
2 T. minced celery
2 tsp. minced fresh cilantro
1/4 tsp. salt
1/8 tsp. black pepper
1 tsp. olive oil
Cooking spray
1 1/2 lb. sea scallops
1/4 C. Italian-seasoned breadcrumbs
4 lime wedges

Combine first 5 ingredients. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Dredge the scallops in breadcrumbs. Add scallops to pan, and cook 4 minutes. Turn scallops, and cook 3 minutes or until done. Serve with mayonnaise mixture and lime wedges. Scallops cook quickly. When done, they should feel soft and resilient to the touch. They should also flake easily when tested with a fork and appear moist inside.

Yield: 4 servings
Serving size: 5 oz. scallops, 1 T. mayonnaise mixture, and 1 lime wedge

Calories: 216
Fat: 3.8g
Fiber: 0.8g

Cooking spray
4 (6-oz.) salmon fillets (about 1 inch thick)
1/2 tsp. salt, divided
1/4 tsp. black pepper
1 tsp. olive oil
1 T. thinly sliced shallots
1 1/2 C. presliced mushrooms
2 C. fresh spinach
1 tsp. grated lemon rind
1 tsp. fresh lemon juice

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle fish with 1/4 tsp. salt and pepper. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan, and keep warm. Add oil and shallots to pan; saut� 1 minute. Add mushrooms in a single layer; cook 2 minutes (do not stir). Cook an additional 2 minutes, stirring frequently. Add spinach; cook 30 seconds or until spinach wilts. Remove from heat; stir in 1/4 tsp. salt, rind, and juice. Serve over fish.

Yield: 4 servings
Calories: 298
Fat: 14.4g
Fiber: 0.7g

1 1/2 lb. sea scallops
2 T. plus 2 tsp. all-purpose flour, divided
1 tsp. vegetable oil
1 tsp. margarine
1 tsp. chili powder
1/4 tsp. salt
1/8 tsp. ground cumin
3/4 C. 1% low-fat milk
2 T. chopped fresh cilantro
Fresh cilantro sprigs

Combine scallops and 2 T. flour in a large zip-top bag; seal bag and shake gently to coat scallops. Heat oil in a 10-inch cast-iron skillet over high heat, swirling to coat bottom of pan. Add scallops; cook 2 minutes on each side or until lightly browned. Remove scallops from skillet; keep warm. Melt margarine in skillet over medium heat. Add 2 tsp. flour, and cook 30 seconds, stirring constantly. Add chili powder, salt, and cumin; cook 30 seconds, stirring frequently. Gradually stir in milk, and cook 2 1/2 minutes or until thick, stirring frequently. Return scallops to skillet; add cilantro, stirring gently to coat. Garnish with cilantro sprigs, if desired.

Yield: 4 servings
Serving size: 5 oz. scallops and 2 T. sauce

Calories: 209
Fat: 4g
Fiber: 0.4g

8 oz. uncooked ziti (short tube-shaped pasta)
1/2 C. hot water
1 (12-oz.) bottle roasted red bell peppers, drained
1 (8-oz.) block fat-free cream cheese, softened
1 T. olive oil
1/8 tsp. salt
8 oz. large shrimp, peeled, deveined, and chopped
8 oz. bay scallops
4 garlic cloves, minced
1 T. chopped fresh parsley
Cooking spray
3/4 C. (3 oz.) shredded sharp provolone cheese

Preheat oven to 400�. Cook pasta according to the package directions, omitting salt and fat. Drain well. Combine hot water, roasted red bell peppers, and cream cheese in a food processor; process until smooth, scraping sides. Heat the oil in a Dutch oven over medium-high heat. Add salt, shrimp, scallops, and garlic; saut� 2 minutes or until shrimp and scallops are almost done. Add pepper mixture to pan; bring to a simmer. Reduce heat; cook 2 minutes, stirring frequently. Add pasta and parsley to shrimp mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400� for 20 minutes or until cheese melts; remove from oven. Preheat broiler. Return dish to oven; broil 2 minutes or until cheese begins to brown. Remove from heat; let stand 10 minutes.

Yield: 4 servings
Calories: 508
Fat: 11.7g
Fiber: 2.4g

1/3 C. finely crushed onion-flavored melba toast rounds (about 9)
1 T. grated Parmesan cheese
1 T. minced fresh parsley
1/4 tsp. paprika
1/4 tsp. pepper
1 1/2 lb. sea scallops
1 T. margarine, melted
Cooking spray
Lemon wedges

Combine first 5 ingredients in a large zip-top plastic bag; set aside. Brush scallops with margarine. Add scallops to bag, and seal; shake to coat. Place scallops on a broiler pan coated with cooking spray; broil 10 minutes or until done. Place the broiler pan on the second rack position to keep the scallops from burning. Serve with lemon wedges.

Yield: 4 servings
Calories: 209
Fat: 5.2g
Fiber: 0.1g

1/2 lb. uncooked rice sticks (rice-flour noodles) or vermicelli
1 C. fat-free, less-sodium chicken broth
2 tsp. curry powder
1/4 tsp. salt
1/4 tsp. ground red pepper
2 large egg whites
1 large egg
1 T. vegetable oil
1 C. (1-inch) sliced green onions
1 T. bottled minced fresh ginger
1 1/2 tsp. bottled minced garlic
1 1/2 lb. bay scallops
1/2 C. frozen green peas, thawed
6 T. mango chutney
2 T. chopped fresh cilantro

Cook noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain well. Combine broth, curry, salt, pepper, egg whites, and egg in a medium bowl; stir well with a whisk. Set aside. Heat oil in a large nonstick skillet over medium-high heat. Add onions, ginger, and garlic; stir-fry 30 seconds. Add scallops and peas; stir-fry 3 minutes. Reduce heat to medium-low. Stir in noodles; toss well. Stir in egg mixture; cover and cook 5 minutes. Divide the noodle mixture evenly among 6 plates. Spoon 1 T. chutney over each serving, and sprinkle evenly with cilantro.

Yield: 6 servings
Serving size: about 1 C.

Calories: 332
Fat: 4.2g
Fiber: 1.5g

3 T. olive oil
3 large garlic cloves, chopped
1/2 tsp. dried crushed red pepper
1 28-oz. can Italian plum tomatoes, chopped, juices reserved
1 10-oz. can baby clams, drained, juices reserved
4 T. chopped fresh parsley
1 tsp. dried basil, crumbled
1 tsp. anchovy paste
12 oz. large uncooked shrimp, peeled, deveined
12 oz. large shell pasta, freshly cooked

Heat oil in heavy large skillet over medium heat. Add garlic and dried red pepper and saut� until fragrant, about 1 minute. Mix in tomatoes with reserved juices, reserved clam juices, 2 T. parsley, basil and anchovy paste. Cover skillet and cook 15 minutes. Uncover and simmer until sauce thickens, stirring occasionally, about 15 minutes. Add clams and shrimp. Simmer until shrimp are just cooked through, about 3 minutes. Season to taste with salt and pepper. Add pasta to sauce; toss to combine. Transfer to large bowl. Garnish with remaining 2 T. parsley.

Yield: 6 servings
Calories: 314
Fat: 6.3g
Fiber: 2.1g

2 tsp. dark sesame oil
1 tsp. bottled minced garlic
1 1/2 lb. large shrimp, peeled and deveined
1/2 C. thinly sliced green onions
1 T. low-sodium soy sauce
1 T. honey
1 tsp. sambal oelek (ground fresh chile paste)

Heat a large nonstick skillet over medium-high heat. Add oil to pan. Add garlic and shrimp, and stir-fry 2 minutes. Add the onions, soy sauce, honey, and sambal oelek; stir-fry 3 minutes or until shrimp are done.

Yield: 4 servings
Calories: 225
Fat: 5.2g
Fiber: 0.6g

48 extra-large shrimp, peeled and deveined (about 3 lb.)
1 C. water
1/2 C. sliced green onions
1/2 C. golden cane syrup (such as Lyle’s Golden Syrup)
2 T. butter or stick margarine
1 T. hot sauce
1 T. Worcestershire sauce
2 tsp. paprika
2 tsp. dried thyme
2 tsp. dried oregano
1 to 2 tsp. ground red pepper
1/2 tsp. salt
1/2 tsp. black pepper
6 garlic cloves, minced
2 bay leaves
Cooking spray

Peel shrimp, reserving shells; cover and chill shrimp. Combine reserved shrimp shells and water in a medium saucepan. Bring to a boil; reduce heat, and simmer 10 minutes, stirring occasionally. Strain broth through a sieve into a large bowl; discard shells. Combine reserved broth, onions, and next 12 ingredients (onions through bay leaves) in a large saucepan. Bring to a boil; reduce heat, and simmer 10 minutes. Cool to room temperature. Combine shrimp and syrup mixture in a dish; cover and marinate in refrigerator 1 hour. Prepare grill. Remove shrimp from dish, reserving marinade. Place reserved marinade in a small saucepan; bring to a boil. Cook 1 minute; remove from heat. Thread 6 shrimp onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray, and grill for 6 minutes, turning once. Serve with reserved marinade, if desired. Dark cane syrup (such as Steen’s) may be substituted for golden cane syrup.

Yield: 8 servings
Serving size: 1 kebab

Calories: 225
Fat: 5.4g
Fiber: 0.5g

1 T. all-purpose flour
1/4 tsp. salt
1/4 tsp. black pepper
1 T. water
1 large egg white
1/4 C. seasoned breadcrumbs
2 T. cornmeal
4 (6-oz.) bass fillets, skinned
2 tsp. vegetable oil
1 tsp. butter
4 lemon wedges

Heat a large nonstick skillet over medium heat. Combine flour, salt, and pepper in a large zip-top plastic bag. Combine water and egg white in a shallow dish, stirring with a whisk. Combine breadcrumbs and cornmeal in another shallow dish, stirring with a whisk. Working with 1 fillet at a time, place fish in bag; seal and shake to coat. Dip in egg white mixture, and dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour mixture, egg white mixture, and breadcrumb mixture. Add vegetable oil and butter to pan; cook until butter melts. Add fillets to pan, and cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.

Yield: 4 servings
Serving size: 1 fillet and 1 lemon wedge

Calories: 250
Fat: 7.5g
Fiber: 0.9g

2 T. minced fresh Dill
1/2 C. dry White Wine
1/2 C. Fish Stock or Clam Broth
1 small Carrot, peeled and sliced
1 Celery Rib with leaves, cut into 4 pieces
1 small Onion, sliced
1 whole 5-8 lb. Salmon, cleaned, gutted and scaled
Lemon slices and dill for Garnish
Green Mayonnaise

In a small saucepan combine the dill, wine, stock, carrot, celery and onion. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes. Preheat the oven to 425 degrees. Place salmon on double thickness of foil large enough to make a packet to enclose the fish, sprayed lightly with cooking spray. Pour cooking liquid over the salmon and fold up sides of foil to make a container. Pull up the lenghtwise sides and crimp the edges together all around. Bake for 25-30 minutes for a 5 lb. fish. Using 2 spatulas, remove fish and transfer to serving plate. Discard paching liquid. Carefully remove the skin from both sides of the fish. Cut the fish along the backbone. Serve at room temperature with green mayonnaise. When the top side is eaten, turn fish over to serve remaining half.

For Salmon Only:

Yield: 12 servings
Calories: 177
Fat: 7.3g
Fiber: 0g

1 1/2 C. sliced mushrooms (4 oz)
3 T. all-purpose flour
2 medium stalks celery, sliced (1 C.)
1/2 tsp. red pepper sauce
1 can (14.5 oz) FF chicken-broth
2 packages (8 oz each) imitation crabmeat chunks
3/4 C. fat-free half-and-half
1 C. soft bread crumbs (about 1 1/2 slices bread)

Heat oven to 400. Lightly spray 11x7x1 1/2 pan with cooking spray. Spray 3-quart saucepan with cooking spray; heat over medium-heat. Cook mushrooms and celery in saucepan about 4 minutes, stirring constantly, until celery is tender. Stir in broth. Heat to boiling; reduce heat. Beat half-and-half, flour and pepper sauce with wire whisk until smooth; stir into vegetable mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in crabmeat. Spoon crabmeat mixture into baking dish. Top with bread crumbs. Bake uncovered about 15 minutes or until through. Good with steamed broccoli or green beans.

Yield: 4 servings
Calories: 200
Fat: 2g
Fiber: 1g

1 tsp. white peppercorns
2 garlic cloves, finely chopped
1 1/2 T. coarsely chopped cilantro
1 T. minced fresh ginger
1 or 2 fresh Thai or serrano peppers, minced
1 1/2 tsp. finely grated lime zest
1 tsp. salt
2 T. unsaturated vegetable oil like canola or olive oil
1 lb. medium or large shrimp, shelled and deveined
2 T. soy sauce
1/2 C. torn Italian fresh basil leaves
1/2 C. torn fresh mint leaves

In a small dry skillet, toast the peppercorns over moderate heat just until fragrant, about 1 minute. Transfer to a mortar and coarsely crush. Add the garlic, cilantro, ginger, peppers, lime zest and salt and lb. to a coarse paste. Heat the oil in a large skillet. Add the paste and stir-fry over high heat for 30 seconds. Add the shrimp and stir-fry until opaque throughout, about 2 minutes. Stir in the soy sauce. Transfer to a bowl, add the basil and mint and serve. Serve with steamed white jasmine rice.

Yield: 4 servings
Calories: 200
Fat: 9g
Fiber: 1g

4 T. olive oil
2 lemons, juiced (approximately 1/2 C.)
3 T. coarse grained prepared mustard
4 oz. minced fresh basil (about 1/2 C.)
3 cloves garlic, minced
salt to taste
1 pinch white pepper
3 lb. large or jumbo fresh shrimp, peeled and deveined

In a shallow, non-porous dish or bowl, mix together olive oil, lemon juice, mustard, basil and garlic, and season with salt and white pepper. Add shrimp, and toss to coat. Cover, and refrigerate for 20 minutes (can refrigerate for up to an hour). Preheat grill to high heat. Remove shrimp from marinade, and thread on skewers. Lightly oil grate, and arrange skewers on grill. Cook for 4 minutes, turning once, until done.

Yield: 8 servings
Calories: 250
Fat: 10g
Fiber: 1g

1 lb. shrimp, peeled and deveined (30-40 per lb.)

Marinade:
3 T. lemon juice
3 T. dry white wine
2 tsp. extra-virgin olive oil
3 cloves garlic, minced

Sauce:
1 tsp. extra-virgin olive oil
1 bay leaf
1/2 tsp. crushed red pepper flakes
1/2 tsp. salt
2 T. chopped fresh parsley

Combine lemon juice, wine, 2 tsp oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain the shrimp marinade into a bowl. Heat 1 tsp oil in a 12-inch non stick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.

Yield: 4 servings
Calories: 170
Fat: 6g
Fiber: 0g

8 large poblano chilies (each about 3 oz.)
8 oz. peeled deveined cooked shrimp, coarsely chopped
2/3 C. soft fresh goat cheese (about 4 oz.), room temperature
1/2 C. (packed) grated Panela or Monterey Jack cheese
1/4 C. chopped red bell pepper
2 T. chopped shallot
2 T. chopped fresh cilantro
2 T. chopped fresh basil

Red Bell Pepper Sauce:
2 large red bell peppers
1 T. olive oil
1/4 C. chopped shallots
2 garlic cloves, minced
1 jalape�o chili, seeded, minced
1 C. low-salt vegetable broth

For Sauce: Char bell peppers over gas flame or in broiler until blackened on all sides. Enclose in paper bag 10 minutes. Peel, seed, and coarsely chop bell peppers. Heat oil in medium skillet over medium heat. Add shallots, garlic, and chili; saut� until shallots are tender, about 5 minutes. Cool slightly. Transfer mixture to blender; add bell peppers and vegetable broth. Puree until smooth. Season sauce to taste with salt and pepper. For chilis: Char poblano chilies over gas flame or in broiler until blackened on all sides. Enclose in paper bag 10 minutes. Peel chilies. Using small sharp knife, carefully slit chilies open along 1 side. Remove seeds, leaving stems attached. Mix shrimp and next 6 ingredients in medium bowl. Season to taste with salt and pepper. Fill chilies with shrimp mixture, dividing equally. Pull up sides of chilies to enclose filling. Place stuffed chilies on baking sheet. Preheat oven to 350�F. Bake chilies uncovered until heated through and cheeses melt, about 15 minutes. Spoon 3 T. Red Bell Pepper Sauce onto each of 8 plates. Place 1 stuffed chili atop sauce on each. Garnish with basil leaves, if desired, and serve.

Yield: 4 servings
Calories: 272
Fat: 14g
Fiber: 4g

cooking spray
1 C. dry white wine
6 (6 oz.) halibut steaks
6 C. tomatoes; diced
2 C. onion; finely chopped
4 tsp. dried basil
4 tsp. dried parsley flakes
2 T. kalamata olives; minced
1 T. olive oil
1/2 tsp. salt
1/2 tsp. anchovy paste (optional)
1/8 tsp. pepper
2 cloves garlic; minced
1/4 C. dry bread crumbs
1 T. Parmesan cheese; grated
1 tsp. olive oil

Preheat oven to 350 degrees. Coat a 13″ X 9″ baking dish with cooking spray. Pour wine into dish and arrange halibut steaks in dish. Combine tomato and onion, basil, parsley flakes, kalamato olives, 1 T. olive oil, salt, anchovy paste, pepper and garlic in a bowl; stir well and spoon over steaks. Bake for 35 minutes or until fish flakes easily when tested with a fork. Combine bread crumbs, cheese and 1 tsp. olive oil in a bowl; stir well. Sprinkle over tomato mixture and broil until crumbs are golden. Serve immediately.

Yields: 6 servings
Serving size: 5 oz. fish and 1 C. tomato mixture)

Calories: 305
Fat: 9g
Fiber: 4g

Olive oil cooking spray
1 large onion, sliced thin
1/4 C. chopped Italian parsley
1 T. anchovy paste
2 cloves garlic, minced
1 lb. Roma tomatoes, diced
1/2 C. dry white wine
4 4-ounce sea bass fillets
1 14-ounce can artichoke hearts, drained well
1/8 tsp. salt
Freshly grated pepper

Preheat oven to 500� F. Coat an oven proof skillet (make sure the handle is oven proof also) with cooking spray.  Add the onions rings and saut� until opaque. Add the parsley, anchovy paste, garlic, tomatoes, and white wine. Simmer for 3 minutes. Place the fish fillets in the middle of the skillet and place some of the tomato-onion mixture on top. Place the artichoke hearts around the pan. Sprinkle the fish with salt and pepper. Coat the pan with cooking spray. Bake for about 12 minutes.

Yield: 4 servings
Calories: 225
Fat: 5g
Fiber: 3g

For the pineapple salsa:
1 1/2 C. canned or fresh crushed pineapple, drained
1 jalape�o chili pepper, seeded and finely chopped
1 red bell pepper, seeded and diced
2 T. fresh lime juice
salt to taste

For the grilled shrimp:
1/2 C. lite coconut milk
2 T. fresh lime juice
1 T. low-sodium soy sauce
1 T. freshly grated ginger root
1 T. brown sugar
20 large shrimp, peeled and deveined
freshly ground black pepper
3 C. cooked rice
1/2 C. cilantro sprigs
4 metal or bamboo (soaked in water) skewers

For the pineapple salsa: Place the pineapple, jalape�o pepper and red pepper in a bowl and toss to combine. Season to taste with lime juice and salt. Refrigerate until ready to serve. (This can be made in advance and stored in the refrigerator for up to 3 days. For the grilled shrimp: Combine the coconut milk, lime juice, soy sauce, ginger and brown sugar in a shallow bowl. Add the shrimp, toss to coat the shrimp evenly and refrigerate for at least 1 hour or overnight. Preheat the grill to medium. Remove the shrimp from the coconut mixture. Season with salt and pepper and place 5 shrimp on each skewer. Place the skewers on the grill and cook until the shrimp are just done, about 3 to 4 minutes per side. To serve, spoon some Basmati Rice on each plate, remove the shrimp from the skewer and top with the salsa. Garnish with cilantro and serve.

Yield: 4 servings
Serving Size: 5 shrimp with 3/4 C. of rice and 1/2 C. of salsa
Calories: 329
Fat: 3g
Fiber: 3g

3 oz.cream cheese, softened
3/4 C. crumbled feta
2 scallions, thinly sliced, including the crisp part of the green
1/2 C. fresh spinach, chopped
3/4 lb. salmon fillets, cut into 2 pieces
Olive oil

Preheat the oven to 350 F degrees. In a bowl, combine the cream cheese and feta, mashing and stirring with a fork until well blended. Add the scallions and spinach and combine well. Spread the mixture evenly over 1 salmon fillet. (The filling will be about 3/4-inch thick.) Top with the second salmon fillet. Brush both sides with olive oil, turning over carefully with a spatula, and place on a shallow baking pan. Bake for 20 minutes; test for doneness with a toothpick. To serve, slice carefully with a sharp, serrated knife.

Yield: 2 servings
Calories:
Fat:
Fiber:

24 Shrimp – Extra large, defrosted, shelled and deveined, rinsed and patted dry
1/3 C. cornstarch
1/2 tsp. ground red pepper
salt – dash
1 T. honey
1 T. lime juice – fresh squeezed
1/3 C. egg whites
3/4 C. coconut

Preheat oven to 425� F. Lightly spray a large baking sheet with butter flavored cooking spray. In a small bowl combine cornstarch, pepper & salt. In a small microwave safe dish heat up honey approx. 30-45 seconds. Add lime juice to honey and stir. Slowly add in egg whites and continue to stir. Place coconut in a thin layer on a pie plate or flat dish. Take each shrimp and first dip into cornstarch mixture, then in egg white mixture and finally roll in the coconut. Place on the baking sheet and lightly spray with butter pam. Bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted.

Yield: 4 servings
Calories: 171
Fat: 5.3g
Fiber: .75g

Garlic ravioli:
4 heads garlic
2 oz. olive oil
2 oz. white wine
6 oz. chicken stock
2 oz. lemon juice
1 head fennel, peeled and chopped
1 red onion, diced
5 carrots, peeled and diced
6 artichoke bottoms, cooked and diced small
8 oz. ricotta
30 pieces Ravioli pasta, store bought

Parsley and Garlic sauce:
2 heads garlic, peeled
16 oz. chicken stock
8 oz. heavy cream
8 sprigs parsley

6 (4-oz.) sea bass steaks

Preheat oven to 400 degrees F. Place all the garlic cloves on a piece of aluminum foil and drizzle with olive oil. Wrap the garlic in foil and bake in the oven for 45 minutes. Remove the garlic from the oven, and when cool enough to handle, squeeze the roasted garlic from the skins. To make the ravioli, place the white wine, chicken stock, lemon juice, fennel, red onions, and carrots in a medium pan, add salt, and simmer for 10 minutes. Add the artichokes, cover the pot, and simmer until the artichokes are tender. Once the artichokes are tender, remove the pot from heat and let the mixture cool. Remove all of the vegetables and mix with the ricotta in a large bowl. Spread out the pasta sheets onto a working surface. Using a T., spoon the vegetable mixture onto the pasta leaving approximately 2-inches between each ravioli. Top the ravioli with another layer of pasta, and using a 4-inch cookie cutter, cut out the shapes, and seal each ravioli. In a large pot with boiling water, cook the raviolis for approximately 6 minutes. To make the sauce, place the garlic and chicken stock in a pan and simmer until garlic is soft. Add the cream and reduce to a thick sauce consistency. Add the parsley to the sauce and place in a blender until sauce is smooth. In a hot skillet, sear each fillet for approximately 1 minute on each side. Season with salt and pepper. To serve, place the raviolis on the center of the plate. Top the ravioli with the seared bass and drizzle the parsley garlic sauce around the plate.

Yield: 6 servings
Calories: 691
Fat: 35.5g
Fiber: 9g

2 T. olive oil
1 clove garlic, minced
1 lb. bay scallops or 1 lb. sea scallops, halved
1 T. chopped fresh basil or 1 tsp. dried
3 large tomatoes, seeded and coarsely chopped
10 oz. fresh spinach, stems removed, thoroughly washed
Salt and freshly ground pepper to taste
4 C. cooked rice

In a large non-reactive skillet, gently heat the oil and garlic over low heat for 1 minute. Stir in the scallops, cover and cook for 1 minute. Stir in the basil, tomatoes, spinach, and salt and pepper to taste. Cover and cook for 4 to 5 minutes more, stirring occasionally, until the scallops whiten. Serve at once, spooning the scallops and their sauce over rice.

Yield: 4 servings
Calories: 437
Fat: 9g
Fiber: 4g

Four 6 oz pieces halibut loin, skin off

2 oz red onion, julienned

12 oz heirloom tomato wedges, use your favorite, I like the ‘slicer’ varieties for this dish, large, juicy tomatoes

4 oz. ricotta salata

2 cups arugula, packed

A pinch of sea salt and a couple of turns of cracked black pepper.

 

For the vinaigrette:

1 oz garlic cloves, minced

1 oz. shallots

1 ½ oz basil leaves

½ cup red wine vinegar

2 cups olive oil

 

Combine the garlic, shallots, basil and vinegar in a blender. Puree on medium speed while slowing adding the olive oil in a steady stream. Remove to a container and set aside. Cook the halibut to your liking. It can be pan seared, oven roasted or grilled. In a mixing bowl, combine the red onions, tomatoes, arugula and ricotta salata. Season with the sea salt and black pepper. Toss together with enough of the basil vinaigrette to moisten. Divide the salad over 4 plates. Top with the halibut and finish with a little more of the basil vinaigrette.

Notes: For a shortcut, you can substitute 1 can (10 oz.) whole baby clams for the fresh clams. Skip step 1; instead, drain clams, reserving juices. Add juices, 1 bottle (8 oz.) clam juice, 2 C. wine, and enough broth to make 8 C. total in step 3.

 

About 4 pounds clams in shells suitable for steaming (2 in. wide), scrubbed

2  C. dry white wine such as Pinot Grigio or Sauvignon Blanc

1 red bell pepper (8 oz.), rinsed, stemmed, seeded, and finely chopped

1 onion (8 oz.), peeled and finely chopped

1 T. butter or olive oil

2 T. mustard seeds

1 T. grated lemon peel

3/4 tsp. dried thyme

4 to 5 C. fat-skimmed chicken broth

12 ounces dried penne pasta (about 4 cups)

Grated parmesan cheese

1/2  C. finely chopped parsley or fresh cilantro

 

Put clams in a 5- to 6-quart pan and add 1 C. wine. Cover and bring to a boil over high heat; reduce heat and simmer until clams have opened, 8 to 10 minutes. Remove from heat. Using tongs, lift clams out; extract meat and put in a small bowl. Reserve some of the shells for garnish if desired. Slowly pour clam juice into another small bowl, leaving grit behind; rinse pan. Combine red pepper, onion, and butter in pan; stir often over high heat until vegetables are limp, 5 to 8 minutes. Add mustard seeds, lemon peel, and thyme. Pour remaining 1 C. wine and juice from clams into a 2-quart glass measure; add enough broth to make 8 C. total. Pour into pan. Bring mixture to a boil over high heat. Add penne, reduce heat, and simmer, stirring occasionally, until pasta is tender to bite, about 10 minutes. Mix in clams, remove from heat, and let stand, uncovered, 5 to 8 minutes. Ladle pasta and liquid into wide soup bowls; add a few clam shells to garnish if desired. Sprinkle with parmesan to taste, then top with parsley.