Kristen's Recipes

3 T. all-purpose flour
1/2 tsp. chili powder
1/2 tsp. paprika
1/8 tsp. salt
1/2 lb. sea scallops
2 tsp. olive oil
1 garlic clove, minced
1 tsp. cornstarch
1/2 tsp. sugar
1/2 tsp. dried oregano
1/8 tsp. ground red pepper
1 (14.5-oz.) can diced tomatoes, undrained
3 T. chopped fresh parsley, divided
2 C. hot cooked rotini (about 4 oz. uncooked short spiral pasta)

Combine the first 4 ingredients in a large zip-top plastic bag; seal bag, and shake well. Add scallops to bag; seal bag, and shake to coat scallops.
Heat the olive oil in a large nonstick skillet over medium heat. Add scallops and garlic, and cook for 3 minutes on each side or until the scallops are done. Remove scallops from skillet; set aside, and keep warm. Combine cornstarch, sugar, oregano, pepper, and tomatoes in skillet; stir with a wire whisk until blended. Bring to a boil, and cook for 1 minute or until thickened, stirring constantly with a wire whisk. Remove from heat; stir in 2 T. parsley. Combine tomato mixture and pasta; toss. Spoon pasta mixture onto plates; top with scallops, and sprinkle with remaining parsley.

Yield: 2 servings
Serving size: 2 C. pasta mixture, 5 oz. scallops, and 1 1/2 tsp. parsley

Calories: 452
Fat: 6.7g
Fiber: 1g

2 tsp. olive oil
1 1/2 lb. sea scallops
1/2 tsp. salt
1/4 tsp. black pepper
2 tsp. butter
3 T. minced shallots
1/2 tsp. bottled minced garlic
1/4 C. dry white wine
1 T. fresh lemon juice
2 T. finely chopped fresh parsley
Lemon wedges (optional)

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle sea scallops with salt and pepper. Add scallops to pan, and sauté 2 minutes on each side. Remove scallops from pan, and keep warm. Melt butter in pan. Add shallots and garlic; sauté 30 seconds. Add wine and juice; cook 1 minute. Return scallops to pan; toss to coat. Remove from heat; sprinkle with parsley. Serve with lemon wedges, if desired.

Yield: 4 servings
Serving size: 1/2 C.

Calories: 204
Fat: 5.4g
Fiber: 0.2g

2 large apples, thinly sliced
1 small onion, thinly sliced
1 1/2 lb. salmon fillets
2 T. Dijon mustard
1 T. honey
1/4 tsp. garlic salt

Preheat oven to 400 degrees. Mix apples and onions in ungreased 11-by-7-inch baking dish. Place fish, skin side down, on apple mixture. In a small bowl, mix mustard, honey and garlic salt. Spoon onto fish; spread evenly. Bake, uncovered, 20-25 minutes or until fish flakes easily with a fork. Serve apple mixture with fish. (You can sauté apple/onions a bit first to soften them)

Yield: 6 servings
Calories: 190
Fat: 6g
Fiber: 2g

1/2 lb. medium prawns
1/2 tsp. olive oil
1/2 lb. sea scallops
2 fresh lemons, cut into wedges
1 bunch fresh parlsey for garnish

Peel and devein prawns, leaving tails on. Heat olive oil in a nonstick skillet. Add scallops and sauté over medium-high heat for 2 to 3 minutes on each side; add prawns and cook 2 to 3 minutes longer, or until scallops and shrimp are cooked. Serve with plenty of fresh lemon and garnish with parsley.

Yield: 4 servings
Calories: 125
Fat: 2g
Fiber: 0g

3 lb. mussels
Extra-virgin olive oil
1 onion, finely chopped
4 garlic cloves, minced
1 tomato, diced
2 bay leaves
Pinch of saffron threads, steeped in 2 T. hot water
1 tsp. crushed red pepper flakes
2 tsp. curry powder
1/2 C. dry vermouth
Juice of 1 lemon
1/2 C. reduced sodium chicken broth
3 T. unsalted butter
Sea salt and freshly ground black pepper
1/4 C. finely chopped fresh Italian (flat-leaf) parsley

Rinse the mussels under cold running water while scrubbing with a vegetable brush. Remove the stringy mussel beards with your thumb and index finger as you wash them. Discard any mussels with broken shells. Heat a 2-count drizzle of oil in a large pot over medium heat. Saute the onion, garlic, tomato, and bay leaves until the vegetables cook down to a pulp, about 5 minutes. Stir in the “saffron tea,” red pepper flakes and curry. Add the mussels and give everything a good toss. Add the vermouth, lemon juice and chicken broth; cover the pot and steam over medium-high heat for 10 minutes, until the mussels open. Stir occasionally so that all the mussels are in contact with the heat. Using a slotted spoon, remove the mussels to a warm serving bowl and cover. Pick out the bay leaves. If some of the pieces of vegetables are nestled in the shells, don’t sweat it. The sauce itself is a snap. Add the butter to the pot of mussel broth and buzz it down with a handheld blender (you can also transfer it to a regular blender or food processor). What you want is a smooth, yellow sauce. Season with salt and pepper. Pour the sauce over the mussels and shower with parsley before serving. Impressive and uncomplicated.

Yield: 6 servings
Calories: 287
Fat: 11.4g
Fiber: 1.1g

1 lb. fresh red snapper fillets
2 tsp. OLD BAY� Seasoning , divided
1/2 lb. fresh shrimp, any size
1/2 C. diced white onion
1 T. butter or margarine
1 C. shredded Swiss cheese
lemon or lime wedges, as garnish

Preheat oven to 400�F. Sprinkle snapper fillets with 1 tsp. OLD BAY� seasoning. Place fillets on greased baking sheet. Season shrimp with 1 tsp. OLD BAY� and place in saucepan. Add 1/2 C. water and bring to a boil. Cover and let boil for 5 minutes, drain. Peel, devein, and coarsely chop shrimp. Saut� onion in butter until tender. Add the chopped shrimp. Bake the fillets in a 400�F oven 10-12 minutes. Remove the fish from the oven and place an equal amount of shrimp stuffing mixture in the center of each fillet. Top each fillet with 1/4 C. shredded cheese. Preheat broiler and broil until the cheese melts, about 1 minute. Garnish each fillet with OLD BAY� seasoning and a wedge of lemon or lime.

Yield: 4 servings
Calories: 299
Fat: 15g
Fiber: 1g

1 can (16 oz.) pineapple slices
1 1/2 lb. medium shrimp, peeled and deveined
3 tsp. OLD BAY® Seasoning , divided
6 T. finely chopped red bell pepper, divided
6 T. brown sugar, divided
6 T. butter, divided

Preheat oven to 350­°F. Cut 6 pieces aluminum foil, each 12 inches long. Place one pineapple slice in the middle of each piece of aluminum foil. Arrange 6 to 8 shrimp on top of each pineapple slice and sprinkle with 1/2 tsp. OLD BAY® Seasoning. Add 1 T. red bell pepper and 1 T. brown sugar to each serving. Top each serving with 1 T. butter. Bring the corners of the foil together up over the shrimp and twist to close, so that each packet resembles a large pyramid. Place packets on a metal baking sheet and bake 20 minutes.

Yield: 6 servings
Calories: 278
Fat: 14g
Fiber: 1g

1 C. chopped peeled mango
1/3 C. chopped red bell pepper
2 T. chopped fresh cilantro
1 T. balsamic or white wine vinegar
3 T. grated fresh Romano or Parmesan cheese, divided
1 tsp. dried oregano
1 tsp. Dijon mustard
1/8 tsp. pepper
1 (15-ounce) carton fat-free ricotta cheese
1 (14-ounce) can quartered artichoke hearts, drained
1 (6-ounce) can lump crab meat, drained
4 (5-inch) poblano chilies, halved lengthwise and seeded
Cilantro sprigs (optional)

Combine first four ingredients in a small bowl; stir well. Cover and chill. Preheat oven to 350-degrees.
Combine 2 T. Romano cheese, oregano, mustard, pepper, and ricotta cheese in a food processor, and process until smooth. Spoon into a bowl, and stir in artichokes and crab meat. Divide mixture evenly among the Chile halves, and sprinkle with 1 T. Romano cheese. Place stuffed chilies on a baking sheet, and bake at 350 degrees for 30 minutes or until lightly browned. Serve chilies with mango salsa, and garnish with cilantro sprigs, if desired.

Yield: 4 servings
Serving Size: 2 Chile halves and 1/3 C. salsa

Calories: 225
Fat: 2.4g
Fiber: 1.2g

1/3 C. chopped fresh flat-leaf parsley
2 T. olive oil
3 garlic cloves
Six 6-ounce halibut steaks
1/4 C. + 1 1/2 tsp. plain dried bread crumbs

Preheat broiler. Line baking sheet with foil. In mini food processor, combine parsley, oil, garlic and 1 T. + 1 1/2 tsp. water; process until finely chopped. Transfer mixture to small bowl. Place fish on prepared baking sheet; spread each fish steak with a thin layer of parsley mixture. Broil fish 4″ from heat, 3 minutes. Remove fish from broiler; leave broiler on. Add bread crumbs to remaining parsley mixture; stir to combine. Pat an equal amount of bread crumb mixture onto each fish steak; broil 3 minutes longer, until fish flakes easily when tested with a fork.

Yield: 6 servings
Calories: 222
Fat: 8g
Fiber: 0g

3/4 pound all-purpose potatoes, peeled and thinly sliced
3 cloves garlic, peeled
3/4 tsp. salt
1/2 C. shredded reduced-fat sharp Cheddar cheese (2 ounces)
1/2 C. chopped fresh basil
4 skinless sole fillets (5 ounces each)
3 T. plain dried breadcrumbs
2 large tomatoes, coarsely chopped
3 T. no-salt-added tomato paste
2 tsp. olive oil
2 T. grated Parmesan cheese

In a medium pot of boiling water, cook the potatoes and garlic until tender, about 12 minutes. Drain, reserving 2 T. of the cooking liquid. Transfer the potatoes, garlic, and reserved cooking liquid to a bowl and mash with 1/4 tsp. of the salt until almost smooth. Stir in the Cheddar and 1/4 C. of the basil. Preheat the oven to 400°F. Lay the sole on a work surface, skinned-side down, and sprinkle with 2 T. of the breadcrumbs. Spoon the potato mixture onto the fillets and roll up from one short end. Place the fish rolls on a plate. In a 9-inch square glass baking dish, combine the tomatoes, tomato paste, oil, the remaining 1/4 C. basil, and 1/2 tsp. salt. Place the fish rolls, seam-side down, on top of the tomato mixture. Cover with foil and bake for 20 minutes. Uncover, sprinkle with the Parmesan and the remaining 1 T. breadcrumbs, and bake, uncovered, for 15 minutes, or until the fish is just opaque and piping hot.

Yield: 4 servings
Calories: 304
Fat: 7.5g
Fiber: 3g

1/4 C. low-fat mayonnaise dressing
2 T. freshly grated Parmesan cheese
1 T. fresh lemon juice
1/2 tsp. salt
1/2 tsp. anchovy paste (optional)
1/4 tsp. freshly ground pepper
1/2 C. fresh bread crumbs (1 slice bread)
3 T. chopped fresh parsley
4 cod fillets (6 oz. each)
Lemon wedges

Preheat oven to 450*F. Combine mayonnaise, parmesan cheese, lemon juice, salt, anchovy paste, and pepper in a small bowl. Combine bread crumbs and parsley on a sheet of wax paper. Spread one side of each cod fillet with mayonnaise mixture, then dip coated side into crumbs to coat. Place crumb side up on a jelly roll pan which has been sprayed with nonstick cooking spray. Bake 15 to 20 minutes or until fish is cooked through and bread crumbs begin to brown. Serve with lemon wedges.

Yield: 4 servings
Calories: 210
Fat: 6g
FIber: 0g

1 C. carrot juice
1/2 C. chicken broth, canned or homemade
1/2 tsp. ground ginger
1 tsp. minced jalapeño pepper
1/4 tsp. salt
1/8 tsp. ground cardamom
1/8 tsp. cayenne pepper
1 1/4 pounds large shrimp, shelled and deveined
1 large red bell pepper, cut into slivers
1 medium yellow summer squash, thinly sliced
1 1/2 tsp. cornstarch blended with 1 T. water
1 T. fresh lime juice
3 T. chopped cilantro

In large skillet over medium heat, combine carrot juice, chicken broth, ginger, jalapeño, salt, cardamom and cayenne. Bring to a boil, reduce to a simmer and cook 5 minutes. Add shrimp, bell pepper and squash, and simmer gently until shrimp and vegetables are cooked through, about 4 minutes. With slotted spoon, transfer shrimp and vegetables to 4 deep serving plates or shallow bowls. Keep cooking liquid at a simmer. Stir cornstarch mixture into simmering broth. Bring to a boil and cook until broth is slightly thickened and does not appear separated, about 1 minute. Stir in lime juice and cilantro. Pour hot carrot-ginger broth over shrimp and vegetables and serve.

Yield: 4 servings
Calories: 130
Fat: 1.8g
Fiber: 1.8g

4 fish fillets (abt 6 oz ea), such as snapper or sea bass
4 T. virgin olive oil, divided
1/2 small onion, sliced
1 package frozen artichokes – (10 oz), thawed
2 small tomatoes, seeded, diced
1 T. fresh lemon juice
1/2 tsp. salt
1/4 tsp. freshly-ground black pepper
2 T. fresh chopped parsley

Sprinkle fish with salt and refrigerate until needed. Heat 2 T.olive oil over medium heat in a large (12-inch) skillet with a lid. Add onions and artichokes; cook 8 minutes until onions are soft and translucent. Add tomatoes, lemon juice, salt and pepper. Transfer to a saucepan and keep warm. Wipe out skillet and return to a medium-high flame. Add remaining 2 T. olive oil, and heat until very hot. Add fillets in a single layer and cook 2 to 3 minutes without shaking the pan, until golden on the bottom. Flip fillets with a spatula. Top with artichoke mixture, reduce heat to low, cover and cook 3 to 5 minutes more. Sprinkle with parsley before serving. Oven Variation: Arrange fish in a greased baking dish, top with artichoke mixture, cover and bake at 400 degrees for 8 minutes until fish is cooked through.

Yield: 4 servings
Calories: 138
Fat: 14g
Fiber:4g

1/3 C. (not oil-packed) sun-dried tomatoes
1 C. boiling water
2 tsp. olive oil
1 C. minced scallions
3 garlic cloves, minced
2 tsp. paprika
3/4 tsp. mild chili powder
2 C. chopped fresh tomatoes
1/4 C. chopped fresh basil
2 T. frozen orange juice concentrate, thawed
4 sole fillets (1-1/2 pounds total)
1/2 tsp. salt
1/4 tsp. pepper
3 T. grated Parmesan cheese

Preheat oven to 400°F. Spray a 7- x 11-inch baking dish with nonstick cooking spray. In a small bowl, combine sun-dried tomatoes and boiling water and let stand until softened, about 10 minutes. When softened, drain and coarsely chop tomatoes. In a small nonstick skillet, heat oil over medium heat. Add scallions and garlic, and cook until scallions are softened, about two minutes. Stir in 1 tsp. of paprika and the chili powder, and cook until fragrant, about one minute. In a medium bowl, combine chopped sun-dried tomatoes, half of scallion mixture, fresh tomatoes, 2 T. of basil and the orange juice concentrate. Set aside. Lay sole on a work surface, skinned-side up. Sprinkle with salt and pepper. Then top with remaining scallion mixture and 2 T. basil. Fold sole over filling and place in prepared baking dish in a single layer. Sprinkle remaining 1 tsp. paprika and Parmesan on top of fish and bake until fish just flakes when tested with a fork, about seven minutes. To serve, spoon tomato coulis onto serving plates and top with fish.

Yield: 4 servings
Calories: 263
Fat: 6.4g
Fiber: 3.2g

2 tablespoons minced fresh flat-leaf parsley
1 teaspoon grated lemon zest
1 tablespoon + 1 teaspoon olive oil
1/2 cup chopped onion
4 garlic cloves, minced
3 large plum tomatoes, blanched peeled, seeded and coarsely chopped
8 fluid ounces (1 cup) dry white wine
36 medium mussels, scrubbed and debearded

In small cup or bowl, combine parsley and zest; set aside.
In large pot or Dutch oven, heat oil; add onion and garlic. Cook over medium-high heat, stirring frequently, 7 minutes, until onion is lightly browned. Add tomatoes;
cook, stirring frequently, 1 minute. Add wine and half of the parsley mixture; bring liquid to a boil. Add mussels. Reduce heat to low; simmer, covered, 3-4 minutes, until mussels open. Place 9 mussels into each of 4 soup bowls; add one-fourth of the cooking liquid to each portion of mussels. Serve sprinkled with remaining parsley mixture.

Yield: 4 servings
Serving Size: 9 mussels, 3/4 C. liquid

Calories: 174
Fat: 7g
Fiber: 1g

1/2 cup packed fresh flat-leaf parsley leaves
1/2 cup packed fresh basil leaves
3 tablespoons low-sodium chicken broth
2 tablespoons fresh thyme leaves
1 tablespoon fresh lemon juice
1 tablespoon vegetable oil
1/2 garlic clove, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
15 ounces sea scallops

In food processor or blender, combine parsley, basil, broth, thyme, lemon juice, oil, garlic, salt and pepper; puree until smooth. Set aside. Spray large nonstick skillet with nonstick cooking spray; place over medium heat. Add scallops; cook, turning once, 2-3 minutes on each side, until golden brown and heated through. Remove from heat; transfer scallops to medium bowl. Let skillet cool slightly. Pour reserved herb mixture into cooled skillet; cook over medium heat, stirring constantly, 1-2 minutes, until heated. Pour over scallops; toss to combine.

Yield: 4 servings
Calories: 138
Fat: 5g
Fiber: 0g

1/2 C. diced celery
2 C. sliced mushrooms
1/2 C. grated carrots
1/4C. sliced scallions, no tops
1/4 C. chopped fresh parsley
1 can (14.5 oz.) diced stewed tomatoes
1 can (16 oz.) reduced sodium chicken broth
3/4 C. uncooked long grain rice
1 tsp. dried basil
1 tsp. coarse kosher salt
1 tsp. Mrs. Dash lemon-pepper
2 T. white wine Worcestershire sauce
1 tsp. crushed garlic
Fresh ground pepper to taste
A few drops Tabasco (optional)
3 yellow and 3 red peppers sliced in half, length-wise, washed and seeded
2 C. precooked, peeled and deveined shrimp, tails removed
3/4 parmesan cheese
Olive oil cooking spray
1 C. fat free sour cream or plain yogurt
1/8 C. chopped garlic chives
1/2 tsp. Mrs. Dash original blend

Heat medium-sized pan with cooking spray. sauté; celery, carrots and onions until about half done. Add mushrooms and sauté; until they are slightly soft. Add more cooking spray as needed. When mushrooms are ready, add tomatoes, chicken broth, garlic, Worcestershire sauce, basil, salt, pepper and Tobasco (if desired). Add rice and bring to a boil. Gently reduce heat and cover. Cook for approximately 20 minutes, until rice is done and broth absorbed. While the rice mixture cooks, use a three-quart pan to boil water. Add peppers and cook gently for approximately seven minutes. Remove from water and drain. When broth is absorbed and rice is cooked, remove from heat and add shrimp to mixture. Place peppers in baking dish, stuff with rice mixture and sprinkle with the Parmesan cheese. Bake at 325 degrees for 20 minutes or until cheese melts. While peppers bake add garlic chives and Mrs. Dash to sour cream. This can be used as an optional garnish. Place peppers on platter and serve.

Yield: 6 servings
Serving Size: 2 Pepper halves + 1 T. Sour Cream Sauce per pepper

Calories: 372
Fat: 14.6g
Fiber: 3g

12 oz. jumbo shell macaroni
1 onion, diced
1 celery rib, chopped
1/4 C. fat free chicken broth
2 C. lite evaporated milk
3 T. unbleached flour
1 T. chopped fresh dill
pepper to taste
12 oz. fat free Swiss cheese
2 slices white bread
1/3 C. fat free ranch dressing
1 – 12 oz. can tuna packed in water

Preheat oven to 375º F. In large nonstick saucepan, prepare pasta according to package directions, drain and set aside. In nonstick saucepan over high heat, sauté onions and celery in broth for 5 minutes or until tender. Remove onion mixture and place in medium bowl. Place milk, flour and spices in blender, mix on high for 1 minute. In medium nonstick saucepan over medium heat, pour in milk mixture, stirring constantly until sauce thickens. Stir in cheese until blended. Pour sauce in 11″ x 7″ nonstick baking dish. In bowl with celery mixture, stir in bread torn into crumbs, ranch dressing and tuna. Fill cooked shells with tuna mixture; arrange filled shells in sauce. Cover and bake 20 to 25 minutes. Serve hot.

Yield: 5 servings
Calories: 348
Fat: 2.8g
Fiber: 2.6g

1 lb. flounder fillets with bones removed and reserved
2 C. Chablis
1/2 onion, cut into rings
2 T. unsalted butter
2 T. vanilla
1 tsp. . honey
1/2 T. pink peppercorns
chives for garnish
parsley for garnish

Place the fish bones in a saucepan with Chablis and onion. Bring to a boil over moderate heatsp. Reduce heat to low, and simmer, uncovered, for 20 minutes. Remove from heat and strain the broth through a fine sieve and reserve. Melt butter in a medium skillet over moderate heatsp. Add 1 C. of the reserved broth and simmer for about 5 minutes, or until reduced by about half. Stir in vanilla and honey until combined. Add the fish fillets and cook for about 3 minutes on each side. Remove the fish to a platter. Shake the pan with the sauce over medium heat until the mixture is combined. Pour the sauce over the fish and garnish with peppercorns, chives, and parsley.

Yield: 4 servings
Calories: 274
Fat: 7.9g
Fiber: trace

1/2 C. diced Onion
1/2 C. diced Yellow Bell Pepper
1/2 C. bottled Clam Juice
1/4 C. thinly sliced Celery
1/4 C. White Table Wine
1 Garlic Clove, minced
1/2 tsp. Thyme
1 Bay Leaf
2 5oz. Halibut Steaks
1 T. Margarine
1 1/2 tsp. Flour
1 Plum Tomato, blanched, peeled, seeded and chopped
Dash each Salt and Pepper

In 10″ nonstick skillet combine onion, bell pepper, clam juice, celery, wine, garlic and seasonings and cook over high heat until mixtures comes to a full boil; add halibut. Reduce heat to low, cover, and let simmer until fish flakes easily with a fork, about 10 minutes. Using a spatula, carefully transfer fish to serving platter; cover and keep warm. Discard poaching material, reserving 1/2 C. liquid. In same skillet, melt margarine over medium heat. Add flour and stir quickly to combine. Cook, stirring constantly for 1 minute. Gradually stir in reserved liquid. Reduce heat to medium-low and cook, stirring constantly, until mixture thickens slightly, 1 – 2 minutes. Add tomato, salt and pepper and let simmer until heated through. Pour sauce over halibut and serve.

Yield: 2 servings
Calories: 266
Fat: 9g
Fiber: 1g

3 T. Flour
Dash each Salt and Pepper
2 Fish Fillets (1/4 lb. each)
2 tsp. Olive OIl
1 tsp. whipped Butter
1/2 C. thinly sliced Onion
1/2 C. thinly sliced Mushrooms
1 T. minced jalapeño (or other chili pepper, depending on taste)
2 lg. Plum Tomatoes, blanched, peeled, seeded and chopped
1/8 ripe Avacodo, pared and diced
4 pimiento stuffed Green Olives, sliced
1 T. fresh chopped Cilantro or Parsley
1 T. drained Capers
1 T. Dry Vermouth

On sheet of waxed paper or paper plate, combine flour, salt and pepper. Pat fillets dry and dredge in flour mixture, coating both sides and being sure to use all of the flour. In nonstick 9″ skillet heat oil. Add fish and cook over medium high heat, turning once, until browned on both sides, about 2 minutes each side. Transfer to serving platter and keep warm. In same skillet melt butter; add onion, mushroom, jalapeño and garlic and sauté until vegetables are tender-crisp, 2-3 minutes. Add remaining ingredients, stir to combine and cook until flavors blend and mixture is heated through, 5 minutes. Spoon over fish and serve.

Yield: 2 servings
Calories: 264
Fat: 10g
FIber: 2g

3/4 C. fat-free, less-sodium chicken broth
1/4 C. fresh lemon juice
1 1/2 tsp. drained brine-packed green peppercorns, lightly crushed
1 tsp. butter
1 tsp. vegetable oil
2 (6-oz.) tilapia or sole fillets
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 C. all-purpose flour
2 tsp. butter
Lemon wedges (optional)

Combine first 3 ingredients. Melt 1 tsp. of butter with oil in a large nonstick skillet over low heat. While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 C. (about 3 minutes). Remove from heat. Stir in two tsp. of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Yield: 2 servings
Serving size: 1 fillet and 2 T. sauce

Calories: 282
Fat: 8.3g
Fiber: 0.8g

8 oz. uncooked cavatelli or orecchiette pasta (“little ears” pasta)
1/4 C. all-purpose flour
1/2 tsp. salt
2 C. 2% reduced-fat milk
1 1/4 C. (5 oz.) shredded Gruyère cheese, divided (or Swiss)
1 T. butter
1 1/2 pounds large shrimp, peeled and deveined
3 garlic cloves, minced
2 T. dry white wine
1/4 tsp. ground red pepper
2 C. frozen green peas, thawed
Cooking spray
Parsley sprigs (optional)

Preheat oven to 375°. Cook pasta according to package directions, omitting salt and fat. Drain well. Combine the flour and salt in a Dutch oven over medium heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly with a whisk. Remove from heat. Stir in 3/4 C. cheese, stirring until melted. Heat butter in a large nonstick skillet over medium-high heat. Add shrimp and garlic; sauté 3 minutes. Stir in wine and pepper, and cook 1 minute or until shrimp is done. Add pasta, shrimp mixture, and peas to cheese mixture, tossing well to combine. Spoon the pasta mixture into a 13 x 9-inch baking dish lightly coated with cooking spray; sprinkle evenly with remaining 1/2 C. cheese. Bake at 375° for 20 minutes or until cheese melts and begins to brown. Garnish with the parsley, if desired. Serve immediately.

Yield: 6 servings
Calories: 459
Fat: 13.8g
Fiber: 2.5g

3 T. soy sauce
2 T. water
1 T. sugar
1/2 tsp. grated fresh ginger
16 oz. salmon fillet, cut into 4 pieces
1/2 tsp. sesame seeds
2 tsp. vegetable oil
vegetable cooking spray
1/2 tsp. minced garlic
3 bags fresh spinach, — (10 oz. each) – stems removed
2 T. water
1/2 tsp. salt
1/4 tsp. asian sesame oil
2 C. cooked orzo
4 green onions, for garnish

Combine soy sauce, water, sugar and ginger in baking dish. Add salmon, turning to coat, and let stand 15 minutes. Meanwhile, heat a large nonstick skillet over medium heat 1 minute. Add sesame seeds and toast 2 1/2 to 3 minutes. Add vegetable oil to same skillet and heat 1 minute over medium-high heat. Add salmon, skin side up; cook 3 to 4 minutes. Reduce heat to medium; turn salmon, cover and cook 3 minutes more, until cooked through. Transfer salmon to plate; discard skin. Add remaining marinade to skillet and boil 1 to 2 minutes, until syrupy. Meanwhile, lightly coat Dutch oven with vegetable cooking spray. Heat 1 minute over medium heat. Add garlic, spinach and water. Cover and cook 3 to 4 minutes, stirring, until spinach is wilted. Stir in salt and sesame oil. Serve salmon topped with soy glaze and sesame seeds with spinach and orzo. Garnish with green onions.

Yield: 4 servings
Calories: 480
Fat: 12.2g
Fiber: 5.3g

12 C. water
1 1/2 T. salt
1 T. mustard seeds
6 whole black peppercorns
6 bay leaves
1 celery stalk, halved
1 carrot, halved
2 lb. medium shrimp, peeled and deveined
2 tsp. grated lemon rind
1/2 C. fresh lemon juice
1 T. extravirgin olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper

Combine first 7 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer 15 minutes. Add shrimp; cook 3 minutes. Drain shrimp and place in a shallow dish. Combine lemon rind and remaining ingredients. Add to warm shrimp mixture; toss well. Cover and chill until ready to serve.

Yield: 12 servings
Serving size: 3 oz.

Calories: 94
Fat: 2.5g
Fiber: 0g

30 Sea Scallops
4 medium Red Bell Pepper
2 C. Chicken Broth
1/2 C. dry White Wine
1 1/2 tsp. fresh chopped Basil
2 T. chilled Butter, cut into small pieces
1/4 tsp. Salt
Cooking Spray
Additional Basil for Garnish

Thread 5 scallops onto each of 6 skewers; cover and chill. Preheat broiler. Cut peppers in half lengthwise, discard seeds and membranes. Place pepper halves, skin side up, ona foil lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in zip top plastic bag and let sit 10 minutes. Peel peppers and discard skins. place peppers, broth and wine in a blender; process until smooth. Combine pepper mixture and basil in a skillet. Bring to a boil; cook until reduced to 1 1/2 C., about 5 minutes. Reduce heat to medium low. Gradually add butter, stirring until melted. Cover and keep warm. Prepare grill. Sprinkle kabobs with salt; place on grill rack coated with cooking spray. Grill 2-3 minutes each side or until done. Serve with pepper sauce. Garnish with basil if desired.

Yield: 6 servings
Calories: 208
Fat: 5.2g
Fiber: 1.5g

2 T. butter, divided
Cooking spray
1 1/2 lb. large sea scallops
1/2 tsp. paprika
1/4 tsp. salt, divided
1/2 C. fresh orange juice
1 T. finely chopped canned chipotle chile in adobo sauce
1/4 C. chopped green onions

Melt 1 T. butter in a large skillet coated with cooking spray over medium-high heat, until pan is hot. Sprinkle scallops with paprika and 1/8 tsp. salt. Add scallops to pan; cook 3 minutes on each side or until browned. Remove from pan, and keep warm. Add orange juice and chile to the pan, scraping pan to loosen browned bits. Bring to a boil, and cook until reduced to 1/4 C. (about 1 minute). Add 1 T. butter and 1/8 tsp. salt, stirring with a whisk until smooth. Serve the sauce with scallops, and garnish with the onions.

Yield: 4 servings
Serving size: about 4 1/2 oz. scallops, about 1 T. sauce, and 1 T. onions

Calories: 218
Fat: 7.1g
Fiber: .4g

2 tsp. olive oil
1 1/2 C. chopped fennel bulb (about 2 small bulbs)
1 tsp. fennel seeds
2 garlic cloves, minced
3/4 C. dry white wine
1/2 C. water
2 T. fresh lemon juice
1/2 tsp. salt
2 (14.5-oz.) cans no-salt-added diced tomatoes, undrained
42 mussels (about 2 lb.), scrubbed and debearded

Heat oil in a large skillet over medium-high heat. Add fennel, fennel seeds, and garlic; sauté 3 minutes. Stir in wine, water, juice, salt, and tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes. Add mussels; cover and cook 6 minutes or until shells open. Remove from heat; discard any unopened shells. To make ahead: Clean the mussels and prepare the broth ahead of time. Just before serving, bring the broth to a simmer, add the mussels, and cook until shells open.

Yield: 6 servings
Serving size: 7 mussels and about 3/4 C. broth

Calories: 101
Fat: 2.9g
Fiber: .2g

2 T. soy sauce
2 tsp. sugar
2 tsp. white vinegar
2 T. canola oil
7 baby carrots, cut in half lengthwise
1/2 lb. medium shrimp, peeled and deveined
1/2 C. water chestnut slices
1/4 lb. snow peas
1 large garlic clove, finely chopped
1 scallion, white part only, minced
1 T. chili paste
1/4 tsp. ground pepper
2 tsp. black bean sauce
2 T. sherry
1 tsp. cornstarch mixed with 2 T. water

Combine the soy sauce, sugar, vinegar and 1/4 C. water. Set aside. Heat a large sauté pan, cast-iron skillet or wok until very hot. Add the oil and the halved baby carrots and sauté until the color of the carrots brightens, about 2 minutes. Add the shrimp and stir-fry for 1 minute. Add the water chestnut slices, snow peas and garlic. Sauté 30 seconds, then add the scallion and stir to mix. Add the chili paste, pepper and black bean sauce and cook for 1 minute. Reduce the heat to medium and add the sherry and the soy sauce mixture. Bring to a boil and add the cornstarch mixture. Stir until thickened, about 30 seconds. Serve immediately.

Yield: 2 servings
Calories: 347
Fat: 16g
Fiber: 2.1g

4 Salmon steaks
1 T. fresh ginger, grated
1 T. oil
2 garlic cloves, crushed
3 green onions, chopped
1 T. rice or wine vinegar
2 T. black bean sauce
1/2 C. chicken broth
1 T. soy sauce
4 tsp. corn starch

Preheat oven to 400° F. Sprinkle ginger on top of the salmon steaks and place in a casserole dish. Set aside. Heat oil in a nonstick pan and sauté garlic and green onions until fragrant. Add the remaining ingredients and mix well. Bring to a boil while stirring and cook one minute. Pour the sauce over the fish and bake for 15 minutes or until fish flakes easily.

Yield: 4 servings
Calories: 222
Fat: 10g
Fiber: .2g

1 lb. cleaned large Shrimp
3/4 C. fat free Italian Dressing
2 C. sliced Mushrooms
1 small onion, thinly sliced
1 14oz. can Artichoke Hearts, drained, cut into halves
1 T. chopped Fresh Parsley
1 9oz. package Pasta, cooked as directed
1/4 C. Grated Parmesan Cheese

Cook and stir shrimp and 1/2 C. salad dressing in a large skillet over medium high heat for 2 minutes. Add mushrooms, onions, artichokes and parsley. Continue cooking until shrimp turn pink and vegetables are tender, stirring frequently. Toss with hot cooked pasta and remaining 1/4 C. salad dressing. Sprinkle with cheese

Yield: 6 servings
Calories: 280
Fat: 6g
Fiber: 3g