Kristen's Recipes

16 diver scallops

Salt

Freshly ground pepper

8 oz buckwheat noodles

3/4 C water

3 T. (or tea bags) buckwheat tea

5 T. olive oil

1/3 C yuzu or rice vinegar

3 T. soy sauce

2 T. honey

1 tsp. lemon juice

1 tsp. olive oil

1/2 lb sugar snap peas, sliced on bias

2 C cherry tomatoes, halved

 

Season scallops with salt and pepper and set aside. Tie noodles together at one end with a rubber band and cook according to package instructions. When finished, cut hard ends of noodles off. Meanwhile, bring water to a boil. Remove from heat, add tea, and let steep for 5 minutes. Strain tea and whisk in oil, vinegar, soy sauce, honey, lemon juice, and pepper to taste. Coat noodles with vinaigrette, saving some to coat peas and tomatoes later, and let stand. Heat oil in pan and sear scallops 1 1/2 minutes on each side. (Spread them out so they cook evenly.) Remove from pan and place on paper towel. Blanch peas by dunking into boiling water briefly, then place in bowl of cold water. To serve, pinch a bunch of noodles and arrange in a swirl on each dish, topping with four scallops per serving. Plate peas and tomatoes on side or sprinkle over scallops and noodles. Drizzle with reserved dressing.

Toasted Garlic Chips:

1/2 C. pure olive oil

8 cloves garlic, peeled and sliced paper thin

Kosher salt

Red Chile Oil:

1 C. pure olive oil

6 chile de arbol

Kosher salt

6 cloves chopped fresh garlic

Shrimp:

48 medium shrimp (21 to 25 count), shelled and deveined (you can use any size shrimp you like)

1/2 C. Red Chile Oil

1 1/2 T. ancho chili powder

Salt

2 T. freshly chopped thyme leaves

Crusty French bread, for serving

 

For the Toasted Garlic Chips: Heat oil over medium heat in a medium skillet. Add the garlic slices and cook until the slices are lightly golden brown. Remove the garlic with a slotted spoon to a dish lined with paper towels and sprinkle with salt. Discard the oil. For the Red Chile Oil: Combine all ingredients in a small saucepan over low heat for 5 minutes. Remove from heat and let oil infuse for 30 minutes. Strain oil into a bowl. For the Shrimp: Preheat oven to 450 degrees F. Place the shrimp in a large oven proof casserole (cazuela), pour the red chile oil over them and season the shrimp with the ancho chili powder and salt. Roast in the oven until pink and just cooked through, about 4 to 5 minutes for small shrimp, 6 to 7 minutes for medium. Remove from the oven and sprinkle with the chopped thyme and Toasted Garlic Chips. Serve immediately with lots of crusty French bread.

1 C. salted dry roasted pistachio nuts, chopped

1/2 C. packed brown sugar

3 T. lemon juice

1 tsp. dried dillweed

1 tsp. coarsely ground black pepper

6 6-oz. skinless salmon fillets

1/4 C. purchased basil pesto (optional)

 

Preheat oven to 425 degrees F. In a small bowl combine pistachio nuts, brown sugar, lemon juice, dillweed, and pepper; set aside. Place salmon fillets in a greased, foil-lined 15x10x1-inch baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust. Bake for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Pass pesto to serve with fish. Makes 6 servings.

1 lb. fish, salmon fillet, 1 inch thick

2 T. water

2 T. soy sauce, reduced-sodium

1 T. ginger, fresh, grated

2 tsp. oil, toasted sesame

1 T. oil, cooking

1 T. nuts, pistachio, finely chopped

 

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 1-inch chunks. Place fish in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine the water, soy sauce, ginger, and the 2 tsp. sesame oil or cooking oil. Pour marinade over salmon chunks in bag. Seal bag; turn to coat salmon. Marinate in the refrigerator for 30 minutes, turning bag occasionally. Drain salmon, discarding marinade. In a large nonstick skillet, heat the 1 T. cooking oil over medium-high heat. Add half of the salmon chunks to skillet; cook and gently stir for 3 to 5 minutes or until fish flakes easily with a fork. Remove from skillet and place on paper towels. Cook and stir remaining fish; remove and place on paper towels. Transfer to a serving dish and sprinkle with pistachio nuts.

2 lb. salmon fillets

2 C. water

2 C. dry white wine

4 T. (1/2 stick) unsalted butter

2 carrots, peeled and minced

2 leeks, well rinsed, dried, and minced

2 ripe tomatoes, seeded and chopped

1/2 C. chopped fresh dill

1/2 C. fresh bread crumbs

2 egg whites

2 T. Pernod

2 T. fresh lemon juice

1 C. heavy or whipping cream

1 tsp. dried tarragon

Pinch ground nutmeg

Pinch cayenne pepper

Salt and freshly ground black pepper, to taste

8 ounces fresh bay scallops, halved

Tomato Beurre Blanc

 

Poach the salmon fillets in the wine, and water in a large skillet just until cooked through. Cool and flake the salmon meat, removing all the bones. Refrigerate covered until cold. Melt the butter in the skillet over medium-high heat. Add the carrots and leeks and sauté for 7 minutes. Add the tomatoes and cook for 2 minutes more. Remove from heat and stir in the dill and bread crumbs. Process the salmon in a food processor fitted with a steel blade until smooth. Add the egg whites and process until blended. Add the Pernod, lemon juice, and cream and process until very smooth. Season with the tarragon, nutmeg, cayenne, and salt and pepper to taste. Remove to a large mixing bowl. Add the vegetable mixture and the halved bay scallops to the salmon mixture and stir to combine. Lay out a large sheet of strong plastic wrap. Shape a sixth of the seafood mixture into a log, 6 inches long and 1-1/2 inches wide, in the center of the plastic wrap. Wrap up very securely and twist each end of the plastic very tightly to make a mock sausage casing. Secure the ends with kitchen string if necessary. Repeat with the remaining seafood mixture to make 6 sausages. Refrigerate the sausages until firm, about 3 hours. When ready to cook, fill a large Dutch oven or stockpot with water and heat to boiling. Add the sausages, still wrapped in plastic wrap, and simmer for 15 minutes, turning once halfway through the cooking time. Remove the sausages from the water. Unwrap and cut into thin slices. Serve hot, napped with Tomato Beurre Blanc.

1/2 pound abalone without shell

1 1/2 C. seasoned dry bread crumbs

2 eggs, beaten

2 T. milk

1 C. olive oil for frying

1/2 C. ketchup

1 T. prepared horseradish

1 tsp. lime juice

chopped fresh parsley for garnish

 

Slice the abalone into 1/4 inch thick steaks, making sure to trim off any meat that is not white, as this part tends to be very tough. Place the steaks on a cutting board, and pound with a meat tenderizer until pliable. In a small bowl, stir together the ketchup, horseradish, and lime juice to make a cocktail sauce. Refrigerate until ready to use. Heat olive oil in a large heavy skillet over medium heat for about 5 minutes. Whisk eggs and milk together in a shallow dish. Place bread crumbs in a large resealable plastic bag. Dip the abalone steaks in egg, then place in the bag with the crumbs and shake to coat. Fry coated abalone for 3 to 5 minutes on each side, until golden brown. Remove to paper towels to drain. Place on a platter, and garnish with lime slices and parsley. Serve with the cocktail sauce for dipping.

1/4 C. lime juice (2 large limes)

4 razor clams

Buttermilk, for dipping

Panko, for breading

2 T. peanut oil

1/4 C. unsalted butter (1/2 stick)

Salt and pepper

 

Drizzle lime juice on clams, dip in buttermilk, dredge in Panko. Refrigerate about 10 minute to set breading. In a pan large enough to hold clams without them touching, heat oil and butter on medium-high until foaming stops. Salt and pepper clams to taste and sauté until golden, about 1 minute on each side.

2 T. Lemongrass, finely chopped

1 T. Lemon juice

2 T. Rice wine vinegar

½ tsp. Smooth Dijon mustard

1/4 C. White wine

2 T. Heavy cream

½ pound Butter, cold & cut into cubes

2 T. Honey

To taste Salt and pepper

1 pound Green-lipped mussels on the half shell

 

Add first five ingredients to a small saucepan and bring to boil over medium heat. Reduce mixture until syrupy (be careful here not to burn it). Add cream, and continue to reduce slightly. While whisking add the cubed butter. This is the tricky part. You want to make sure the sauce doesn’t get over about 150 degrees (Hot to touch). The best way is to turn down the heat and keep moving the pan on and off the heat, especially with an electric burner, which does not change temperature quickly. Whisk continuously until the butter has incorporated into the sauce. Add honey, and season to taste with salt & pepper and reserve. Preheat oven to 400º. Place mussels, shell side down, on a baking pan. Sprinkle a little water on each mussel and top with a spoonful of the mustard greens. Bake in oven for about 5 minutes, or until hot. Remove from oven and carefully place on serving dish. Put approximately ½ tsp. of the beurre blanc on each mussel. Serve right away.

3 C. fish or chicken stock

1 Spanish onion thinly sliced

1 tsp. minced ginger

2 stalks lemongrass, chopped

Pinch crushed hot red pepper flakes

1 bunch scallion minced

1 red pepper julienne

1/2 C. broccoli florets

1 lb sea shrimp

 

In a small soup pot, brown the onions and ginger, add the stock and lemongrass, pepper flakes, and soy sauce. Bring to a boil, then lower flame very low, cover, and let steep 30 minutes. Strain the broth, reserve the liquid, and discard the cooked lemongrass broth. Place the broth in another small sauce pot, add the remaining ingredients, and simmer for 5 minutes. Ladle into 4 bowls, and serve immediately. Garnish with a piece of lemongrass.

1 bunch asparagus, cut diagonally into 2″ pieces 

8 ounces spinach linguine 

16 sea scallops (about 1 pound) 

ground black pepper 

1/4 teaspoon salt 

2 teaspoons olive oil 

2 tablespoons lemon juice 

strip lemon peel, 1/2″x 3″, thinly sliced 

1/4 cup water 

1/4 cup chopped fresh basil + additional leaves for garnish 

 

In a large pot, bring 3 quarts of water to a boil. Add the asparagus and cook for 1 minute, or until bright green and crisp-tender. Remove with tongs, rinse in cool water, and set aside. In the same pot, cook the linguine for about 10 minutes, or until al dente. Meanwhile, season the scallops with pepper to taste and 1/8 teaspoon salt. Heat a large skillet over medium-high heat. Add the oil to the pan. Add the scallops and cook for 5 minutes. Flip the scallops and cook for about 3 minutes, or until opaque. Remove and set aside. In the same skillet, combine the lemon juice, lemon peel, 1/4 cup of water, and the remaining 1/8 teaspoon of salt. Cook, stirring, for about 1 minute, or until slightly reduced. Drain the pasta and toss with the asparagus, chopped basil, and lemon juice mixture. Serve in pasta bowls topped with the scallops and garnished with basil leaves.

 

Yield: 4 servings

Calories: 340

Fat: 5g

Fiber: 4g

1/4 C. sun dried tomato pesto 

1 lb cod fillets, cut into 4 portions 

2 bulbs fennel (3/4 lb), trimmed, halved, and sliced very thin crosswise 

2 T. chopped fennel fronds 

1/4 C. halved pitted kalamata olives 

1 C. whole fresh parsley leaves 

1 1/2 tsp. lemon juice 

1 1/2 tsp. olive oil 

1/8 tsp. salt 

 

Preheat oven to 400ºF. Spoon 1 T. of pesto on each fillet. Arrange in ovenproof skillet with space in between. Roast 9 minutes, until opaque at center. Remove from oven. While cod cooks, toss sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt in large bowl. Divide fennel salad among 4 plates and top each with one roasted cod portion.

 

Yield: 4 servings

Calories: 162

Fat: 4g

Fiber: 3g

8 ounces fusilli 

1 clove garlic, minced 

1 large onion, chopped 

2 T. dry sherry or nonalcoholic white wine 

2 T. defatted chicken broth 

1 1/3 C. defatted chicken broth 

1 can (16 ounces) reduced-sodium stewed tomatoes (with juice) 

1 jar (15 ounces) water-packed artichoke hearts, drained 

5 large pimento-stuffed green olives, sliced 

2 tsp. dried italian seasoning 

1/4 tsp. ground black pepper 

1 pound medium shrimp (40 to 50 shrimp per pound), shelled and deveined 

 

In a large pot of boiling water, cook the fusilli according to the package directions. Meanwhile, coat a large no-stick skillet with no-stick spray. Add the garlic, onions, sherry or wine and 2 T. of the broth. Cook, stirring, over medium heat for 5 mintues, or until the onions are tender. Add the tomatoes (with juice), artichokes, olives, Italian seasoning, pepper and the remaining 1/3 C. broth. Add the shrimp and simmer, uncovered, for 3 minutes, or until the shrimp turn pink. Drain the fusilli. Serve topped with the shrimp mixture.

2 ounces peeled and deveined medium shrimp 

pinch of coarsely ground sea salt 

pinch of freshly ground black pepper 

1 tsp. canola oil 

1 T. lime juice 

2 tsp. crushed fresh ginger 

1 tsp. cornstarch 

1 tsp. minced garlic 

1 tsp. toasted sesame oil 

1 C. broccoli florets 

1/2 C. snow peas 

1/2 C. matchstick-cut carrots 

1/2 C. whole shiitake mushrooms 

2 tsp. low-sodium soy sauce 

2 T. water 

 

Season the shrimp to taste with salt and pepper. Heat the canola oil in a large heavy skillet over high heat. The pan should be as hot as possible. Place the shrimp in the pan and sear for 45 to 60 seconds. Remove and set aside. In a large bowl, blend the lime juice, ginger, cornstarch, garlic, and sesame oil until the cornstarch is dissolved. Mix in the broccoli, peas, carrots, and mushrooms, tossing to lightly coat. In the same pan used for the shrimp, cook the vegetables for 2 minutes, stirring constantly. Stir in the soy sauce and water. Cook for about 10 minutes, or until the vegetables are crisp-tender. Place the vegetables on a plate and top with the shrimp.

 

Yield: 1 serving

Calories: 270

Fat: 11g

Fiber: 6g

1 lemon, halved 

4 C. water 

2 1/2 C. 2% milk 

1 bay leaf 

1/4 tsp. salt 

1 pinch of salt 

4 halibut steaks or fillets (8 ounces each), each 1″-1 1/4″ thick 

2 T. extra-virgin olive oil 

2 T. chopped fresh herbs (such as thyme and tarragon) 

1/8 tsp. ground black pepper 

 

You can substitute cod or haddock for the halibut steaks. Or substitute salmon steaks or fillets, omitting the milk and using all water. Cut 3 thin slices from one lemon half. In a deep skillet that is large enough to hold the fish in a single layer, combine 3 C. of the water, the milk, the lemon slices, the bay leaf, and 1/4 tsp. salt. Bring to a simmer over medium-low heat and cook gently for 5 minutes to blend flavors. Carefully slide in the fish. (The fish should be just covered by liquid; if not, add just enough hot tap water to cover.) Cook at a gentle simmer until the fish is opaque throughout, 15 to 18 minutes. Meanwhile, in a small bowl, combine the oil, herbs, and the pinch of salt. Using a slotted spoon, carefully remove the fish to plates. Discard the bay leaf. Sprinkle the fish with the pepper. Drizzle with the herbed olive oil. Cut 4 wedges of lemon and serve with the fish.

1 lb halibut cut into 4 oz boneless, skinless portions 

2 C. julienned snow peas 

1 C. bean sprouts 

2 red bell peppers, julienned 

1 red onion, julienned 

1 C. julienned carrot 

1/4 C. minced garlic (about 10 cloves) 

1 T. finely chopped fresh ginger 

1 tsp. lemon zest 

3 C. vegetable broth 

1 C. sherry (optional) 

3 T. chopped cilantro 

 

Put all ingredients except cilantro into large skillet with lid. Bring to a simmer over high heat. Reduce heat to low, cover, and cook 6 minutes or until halibut is just cooked through. Uncover, add cilantro, and cook 2 minutes longer.

 

Yield: 4 servings

Calories: 214

Fat: 3g

Fiber: 4g

 

1 piece (2″) fresh ginger, cut into matchsticks 

1 bunch scallions, cut into matchsticks 

1 medium carrot, cut into matchsticks 

1 T. minced garlic 

4 cod fillets (about 8 ounces each) 

2 T. chopped cilantro + sprigs for garnish 

1 1/2 T. reduced-sodium soy sauce 

2 T. ginger preserves 

1/4 C. water 

2 T. toasted sesame oil 

 

Preheat the oven to 400ºF. Coat a 13″ x 9″ baking dish with vegetable oil spray. Add the ginger, scallions, carrot, and garlic to the dish. Toss to mix. Place the fillets over the ginger-scallion mixture. Sprinkle with the chopped cilantro. In a small bowl, combine the soy sauce, preserves, water, and oil. Pour the mixture over the fish. Cover and seal the dish with aluminum foil. Bake for 20 minutes, or until the fish flakes. Garnish with cilantro sprigs, if desired.

 

Yield: 4 servings

Calories: 310

Fat: 10g

Fiber: 1g

Grated peel and juice of 1/2 orange 

1 1/2 T. reduced-sodium soy sauce 

1 T. hoisin sauce 

1 tsp. grated fresh ginger 

1 tsp. toasted sesame oil 

1 bag (6 ounces) baby spinach 

5 tsp. water, divided 

4 skinless salmon fillets (about 5 ounces each), 1″ thick 

8 ounces sugar snap peas 

1 C. matchstick-cut carrots 

2 scallions, sliced 

 

In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss with 2 tsp. of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 T. of the soy mixture, and the remaining 3 tsp. water. Drizzle 2 T. of the soy mixture over the salmon. Cover with vented plastic wrap (keep wrap about 1″ above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.

 

Yield: 4 servings

Calories: 347

Fat: 13g

Fiber: 4g

1 1/2 C. water
2 1/4 lb. mussels, scrubbed and debearded
2 T. fresh lime juice
2 tsp. olive oil
3 garlic cloves, minced
1 to 2 T. red curry paste
5 C. hot cooked long-grain rice
1 C. frozen green peas, thawed
1/2 C. sliced celery
1/4 C. thinly sliced green onions
1/4 C. chopped, drained, sliced water chestnuts
3 T. light coconut milk
2 T. chopped dry-roasted peanuts
2 T. minced fresh basil
1/4 tsp. salt
1/4 tsp. hot pepper sauce
1/8 tsp. black pepper
Lime wedges (optional)

Bring water to a boil in a large Dutch oven. Add mussels; cover and cook 3 minutes or until shells open. Remove from heat, and discard any unopened shells. Cool mussels. Remove meat from shells, and discard shells. Combine meat and lime juice in a bowl; set aside. Heat oil in a large nonstick skillet over medium heat. Add garlic; sauté 1 minute. Stir in curry paste; sauté 1 minute. Stir in rice and next 5 ingredients (rice through milk); cook 2 minutes or until thoroughly heated. Stir in peanuts, basil, salt, pepper sauce, and black pepper. Place 1 1/2 C. rice mixture on each of 4 plates; top with 1/2 C. mussels. Garnish with lime wedges, if desired.

Yield: 4 servings
Calories: 408
Fat: 6g
Fiber: 4.1g

1 slice swordfish steak
1/2 C. lite soy sauce
3 tsp. artificial sweetener
1/4 tsp. fresh ginger — grated, or powdered
1 tsp. fresh garlic — minced
1/2 C. water
2 T. cooking sherry

Combine all ingredients except swordfish; heat until just hot. Remove from stove and chill until room temp. Pour half of the sauce over swordfish. Cover and refrigerate for 1 hour. Place fish on hot grill, cooking 5 minutes on first side; cook about 10 minutes on the other side, or until desired doneness.

Yield: 1 serving
Calories: 251
Fat: 7g
Fiber: 0g

Salad
1 medium cucumber (3/4 lb.), peeled, seeded, quartered lengthwise and sliced 1/4 inch thick
1/4 C. salted roasted cashews, coarsely chopped (1 oz.)
1 scallion (white and light green parts), thinly sliced
1 tsp. lemon juice
2 T. extra-virgin olive oil
2 T. coarsely chopped flat-leaf parsley
Salt to taste

Scallops
1/2 tsp. cumin seeds
1 T. minced seeded serrano chile
1/2 tsp. freshly cracked black pepper
1/4 tsp. kosher salt
1/2-3/4 lb. dry sea scallops

To prepare salad: Combine cucumber, cashews, scallion, lemon juice, oil, parsley and salt in a medium bowl. Preheat grill to medium-high. To prepare scallops: Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 minute. Transfer to a cutting board and let cool, then coarsely chop. Combine cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops and remove any tough white muscle attached to the sides. Pat dry and rub with the spice mixture. Thread the scallops onto two 12-inch skewers. Oil the grill rack. Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Serve warm with the salad.

Yield: 2 servings
Calories: 389
Fat: 23g
Fiber: 1g

1 lb. asparagus, tough ends trimmed, cut into 1-inch pieces
1 T. chili powder
1/4 tsp. garlic powder
1/4 tsp. salt, divided
1/2 lb. tilapia, sole or other white fish fillets
1 T. extra-virgin olive oil
1 1/2 T. lemon juice

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool. Combine chili powder, garlic powder and 1/8 tsp. salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a medium nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 2 plates. Immediately add lemon juice, the remaining 1/8 tsp. salt and the asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, 1 to 2 minutes. Serve the asparagus with the fish.

Yield: 2 servings
Calories: 214
Fat: 9g
Fiber: 4g

1 pound skinless salmon fillet, cut into 1-inch dice
1 tablespoon Dijon-style mustard
1 tablepoon grated lime peel
1 tablespoon minced peeled fresh ginger
1 tablespoon chopped fresh cilantro
1 teaspoon low sodium soy sauce
1/2 teaspoon ground coriander
Salt
Pepper
Fresh lime wedges and cilantro sprigs

Lightly coat grill rack with cooking oil spray. Preheat barbecue grill to medium hot. In the bowl of a food processor, pulse the salmon just enough to grind it coarsely. Transfer the salmon to a large bowl and mix in the remaining ingredients. Form salmon into four patties and season with salt and pepper. Grill or sauté the burgers, turning once, until done, 4 minutes per side for medium. Garnish with fresh lime wedges and cilantro sprigs.

Yield: 4 servings
Calories: 217
Fat: 9g
Fiber: .5g

1 C. unsweetened light coconut milk, divided
1 tsp. red Thai curry paste
1/2 large red pepper, thinly sliced
1/2 small onion, thinly sliced
2 tsp. Splenda or sugar substitute
1 tsp. fish sauce
10 – 12 oz extra-large shrimp
1 T. fresh lime juice
Sliced fresh basil leaves and fresh lime wedges for garnish

In medium saucepan over medium heat, bring 1/4 C. of the coconut milk and the curry paste to simmer. Add peppers and onions; cook 4 minutes, stirring often. Stir in remaining 3/4 C. coconut milk, Splenda, and fish sauce. Bring to a simmer; let cook 1 minute. Add shrimp; cook 3 minutes, until shrimp is cooked through, stirring once to flip shrimp. Remove from heat; stir in lime juice. Serve over rice, garnished with basil and additional lime.

Yield: 2 servings
Calories: 399
Fat: 19g
Fiber: 2g

3/4 lb. cod fillet
1/2 T. plus 3/4 tsp. extra-virgin olive oil
1/2 T. dried basil
5 oz. marinated artichoke hearts (about 6 pieces), plus 1/2 T. liquid from jar
Salt and freshly ground black pepper

Heat oven to 450°F. Place cod in an ovenproof baking dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid. Bake until fish is opaque and just flakes with a fork, 12 to 14 minutes. Remove from oven and serve hot.

Yield: 2 servings
Calories: 250
Fat: 10g
Fiber: 3g

1/2 C. maple syrup
2 T. Dijon mustard
4 6-oz. salmon fillets
1 1/2 tsp. kosher salt
1/2 tsp. black pepper
1/2 fresh pineapple
1 jalapeno, seeded and finely chopped
2 C. cooked white rice

Heat broiler. Whisk together the maple syrup and mustard in a small saucepan over medium heat and bring to a boil. Simmer until slightly thickened, about 5 minutes. Remove from heat and set aside. Place the salmon in a foil-lined 9-by-13-inch baking dish. Season with the salt and pepper. Slice the peel from the pineapple half and cut it lengthwise into quarters, then cut each quarter into 1/2-inch-thick triangles. Scatter the pineapple and jalapeno around the salmon. Brush the salmon with the syrup mixture. Broil for 5 to 7 minutes, or until the salmon flakes easily when pricked with a fork and the inside is the same color throughout. Serve the salmon and pineapple with the rice and drizzle with the remaining glaze, if desired.

Yield: 4 servings
Calories: 557
Fat: 19.5g
Fiber: 1.g

1 head Savoy cabbage
1 T. olive oil
1 T. unsalted butter
1/8 tsp. freshly ground pepper
1/2 tsp. plus 1 T. kosher salt
1/2 C. frozen peas, thawed
2 C. chicken broth
1/4 C. fresh lemon juice
4 cod fillets, about 6 oz. each

Shred the cabbage, reserving half in a resealable plastic bag for another use. Heat the oil and butter in a large skillet over medium heat. Add the remaining cabbage, the pepper, and 1/2 tsp. of the salt and sauté until soft and golden, 5 to 6 minutes. Add the peas and cook another minute. Remove from skillet to a plate, cover with foil, and set aside. Add the chicken broth, lemon juice, and remaining salt to the skillet and bring to a simmer. Place the cod in the pan and poach, covered, until opaque, about 4 minutes total, flipping carefully once. (Cook in batches if necessary.) Remove the cod from the pan, reserving 3 fillets for another use. Boil the poaching liquid over high heat until slightly thickened, about 2 minutes. Serve the cod over the cabbage, drizzling some of the cooking liquid over each fillet.

Yield: 4 servings
Calories: 334
Fat: 8g
Fiber: 6g

2 T. olive oil
1/2 red onion, thinly sliced
3 6.5-oz. jars artichoke hearts, drained and halved
1 lemon, cut into 8 slices
2 cloves garlic, thinly sliced
4 sprigs fresh thyme (optional)
1 1/2 lb. fresh tuna, cut into 1-inch cubes
1 1/2 tsp. kosher salt
1 tsp. black pepper
2 C. cooked rice

Heat 1 T. of the oil in a large skillet over medium heat. Add the onion and cook until softened, about 3 minutes. Add the artichokes, lemon, garlic, and thyme (if using). Cook until heated through, 3 more minutes. Transfer to a plate. Season the tuna with the salt and pepper. Heat the remaining oil in the skillet. Cook the tuna, turning to brown all sides, to the desired doneness, about 2 minutes for medium. Return the artichoke mixture to skillet and toss to combine. Serve over the rice. Tip: Look for artichokes packed in water or oil, not marinade. If you can’t find them, rinse the artichokes thoroughly with water, then pat them dry.

Yield: 4 servings
Calories: 405
Fat: 8.7g
Fiber: 4.1g

1 1/2 lb. firm white fish fillets, such as halibut, striped bass, or orange roughy
1 T. olive oil
1/2 C. finely chopped onion
1 can (14.5 oz.) diced tomatoes, drained
1/2 C. kalamata, green or black olives, pitted and cut in half lengthwise
2 T. white wine
1 tsp. Basil Leaves
1/2 tsp. Garlic Powder
1/4 tsp. Thyme Leaves

Preheat oven to 375°F. Coat ovenproof baking dish with nonstick cooking spray. Place fish in single layer in baking dish. Lightly salt and pepper the fish. Bake 12 minutes.* Meanwhile, heat oil in saucepan. Add onion; sauté 5 minutes, or until onion is softened. Add tomatoes, olives, wine, basil, garlic, and thyme. Simmer, uncovered, over medium heat 3 minutes. Remove fish from oven. Spoon sauce over fish. Return to oven; bake an additional 5 minutes, or until fish flakes easily with a fork. Serve immediately.

*If fish is over 1-inch thick, increase cooking time in Step 1 to 15 minutes.

Yield: 6 servings
Calories: 201
Fat: 9g
Fiber: 1g

1 C. uncooked basmati or regular long-grain rice
1/2 lb. mussels in shells
1/2 lb. uncooked extra-jumbo shrimp, (8 to 10), peeled and deveined
1/2 lb. sea or bay scallops
1 C. shredded fresh coconut or 1/2 C. dried unsweetened shredded coconut
1/3 C. white vinegar
1/2 tsp. salt
8 medium cloves garlic
4 or 5 fresh Thai, Serrano or cayenne chilies
2 T. vegetable oil
1/4 C. raw whole cashews
1 tsp. cumin seed
2 dried bay leaves
2 three-inch sticks cinnamon
2 medium red onions, cut in half and thinly sliced
1/2 lb. fresh green beans, cut into 1-inch pieces, or 10oz. frozen cut green beans
2-1/2 C. cold water
1/2 tsp. saffron threads
1/2 tsp. salt

Place rice in medium bowl, add enough cold water to cover rice. Rub rice gently between fingers, drain. Repeat 4 or 5 times until water is clear; drain. Cover rice with cold water; soak 30 minutes. Drain, set aside. While rice is soaking, discard any broken-shell or open (dead) mussels. Scrub remaining mussels in cold water, removing any barnacles with a dull paring knife. Remove beards. Place mussels in large container. Cover with cool water. Agitate water with hand, then drain and discard water. Repeat several times until water runs clear, drain. Rinse and drain shrimp and scallops. Place shrimp, scallops and mussels in medium bowl. Place coconut, vinegar, salt, garlic and chilies in blender. Cover and blend on medium speed until smooth. Pour over seafood mixture, mix well. Cover and refrigerate 20 minutes. Heat oil in Dutch oven over medium-high heat. Add cashews, stir-fry 15 to 30 seconds or until cashews are golden brown. Remove with slotted spoon; drain on paper towels. Add cumin seed, bay leaves and cinnamon sticks to oil, sizzle 15 to 30 seconds. Mix in onions; stir-fry 3 to 4 minutes or until onions are golden brown. Stir in green beans and 1/4 C. of the cold water, reduce heat. Cover and cook about 5 minutes or until beans are partially cooked. Add rice, gently stir-fry 1 to 2 minutes, taking care not to break tender rice grains. Stir in remaining 2-1/4 C. cold water, the saffron and salt. Heat to boiling, stirring once, reduce heat to medium-high. Cook uncovered 5 to 6 minutes, stirring occasionally, until almost all the water has evaporated. Drain seafood, discard marinade. Arrange mussels, shrimp and scallops evenly over top of rice, push mussels in the rice. Cover and cook 10 minutes; remove from heat. Let stand covered 4 to 6 minutes. Discard any unopened mussels. Fluff pilaf with fork or spoon to release steam. Serve sprinkled with roasted cashews. Serve with bay leaves and cinnamon sticks left in, but do not eat them.

Yield: 6 servings
Calories: 310
Fat: 13g
Fiber: 4g

4 salmon fillets (6 oz. each)
1 T. butter or margarine, melted
1 1/2 T. orange-juice concentrate
2 tsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. black pepper
1 small onion, thinly sliced
2 carrots, thinly sliced
4 oz. snow peas, strings removed and cut in half crosswise at an angle

Preheat the oven to 400F. Place one salmon fillet on each of four 12×16-inch sheets of aluminum foil. In a small bowl, whisk together the butter, orange-juice concentrate, lemon juice, salt and pepper; spoon over the fillets. Arrange the onion, carrots and snow peas on top of the fillets. Fold foil over each portion of fish so the edges meet. Starting at one end, fold and crimp to seal the edges, making a parcel. Place the parcels on a baking sheet; bake 10 minutes. Open carefully to release the steam. With a spatula, transfer the salmon and vegetables to plates. Drizzle with the sauce.

Yield: 4 servings
Calories: 284
Fat: 9g
Fiber: 2g

4 whitefish, scrod, sole, or flounder fillets (1 lb. total), thawed if frozen
2 T. fresh lemon or lime juice
2 cloves garlic
2 C. packed fresh cilantro leaves, stems removed
1 T. olive oil
1/2 tsp. salt
1/2 tsp. crushed red pepper flakes, or 1/8 tsp. cayenne pepper

Preheat the oven to 400 degrees F. Prepare a shallow baking dish with non-stick pan spray. Sprinkle the fish with lemon juice and place in the dish. Mince the garlic in a food processor or blender. Add the cilantro; process until minced. Add the oil, salt, and pepper flakes; process until well mixed. (Alternatively, mince the garlic and cilantro by hand; stir in the oil, salt, and pepper until well blended.) Spread the pesto evenly over the fish. Bake 10 minutes, or until the fish is opaque and flakes easily with a fork. Serve hot.

Yield: 4 Servings
Calories: 187
Fat: 10 g
Fiber: 0 g