Kristen's Recipes

1/4 cup dry sherry
2 tsp. low-sodium soy sauce
2 tsp. minced garlic
1/4 cup minced scallions
2 tsp. peeled and minced gingerroot
1/4 tsp. freshly ground black pepper
Aluminum foil
Vegetable cooking spray
4 tilapia fillets, 4-oz. each, patted dry
1 red pepper, seeded and cut into strips

In a small bowl, combine sherry, soy sauce, garlic, scallions and gingerroot. Preheat oven to 425 degrees F. Cut four (12×12-inch) squares of aluminum foil. Spray each square with vegetable cooking spray. Fold foil to form a triangle; open triangle and place 1 fillet in each foil triangle. Divide red pepper strips between the four packets and place on top of fillets. Spoon sherry sauce evenly between the four packets. Fold and crimp edges of foil to close each triangle. Place on a large baking sheet and bake for 10 minutes or until tilapia flakes easily.

4 1/2 tsp. fresh lemon juice
1 T. Dijon mustard
3 T. extra-virgin olive oil
2 T. drained capers, chopped
3/4 pound asparagus spears (about 1 bunch), trimmed
1/2 C. thinly sliced fennel bulb (preferably shaved with V-slicer)

Olive oil to coat halibut fillets
2 1/2 C. fresh breadcrumbs made from crustless French bread
3 T. finely grated Parmesan cheese
2 T. finely chopped fresh Italian parsley
1 T. finely chopped fresh thyme
2 tsp. finely grated lemon peel
3 T. butter, melted
6 6-ounce halibut fillets

(Dressing can be made 1 day ahead; cover and chill; bring to room temperature and whisk again before serving. Vegetables can be prepared 4 hours prior to serving; cover and chill) In a small bowl, whisk lemon juice and mustard. Gradually whisk in oil, then add capers. Season dressing to taste with salt and pepper. Place one asparagus spear flat on work surface. Using vegetable peeler, shave asparagus into long thin strips. Place asparagus strips in medium bowl with shaved fennel.

Mix breadcrumbs, cheese, herbs, and lemon peel in a medium bowl. Season with salt and pepper. Add melted butter and toss with fork to incorporate evenly. Rinse halibut fillets with cold water and pat dry with paper towels. Rub fillets with olive oil and place on a baking sheet. Season with salt and pepper. Take small handfuls of breadcrumb topping and gently press evenly over the top of the fillets (Can be made 1 hour ahead; cover and chill). Preheat oven to 300°F. Bake halibut until opaque in center, about 20 minutes. Turn on broiler. Broil halibut just until breadcrumbs start to brown, about 1 minute.

Just before halibut is done baking, pour dressing over asparagus and fennel salad and toss gently to coat. Season salad to taste with salt and pepper.

1 C. sliced mushrooms
1/4 C. chopped onions
1 T. Butter or Margarine
2 T. all-purpose flour
1 C. skim milk
3 1/4 oz. drained, flaked canned solid white tuna in water
1/2 tsp. dried dill weed
1/8 tsp. fresh ground black pepper
8 oz. Egg Beaters 99% Real Egg Product

In medium saucepan, over medium-high heat, cook mushrooms and onion in margarine for 2 to 3 minutes or until tender; blend in flour. Gradually add skim milk, stirring constantly until mixture thickens and boils. Remove from heat, stir in tuna, dill and pepper. In medium bowl, with electric mixer at high speed, beat egg beaters for 3 minutes. Gently fold in tuna mixture. Pour into greased 1-quart soufflé or casserole dish. Bake at 325 degrees F. for 40 to 45 minutes or until puffed and golden. Serve immediately.

2 pounds Pacific snapper or perch fillets
1 T. chopped fresh gingerroot
2/3 C. soy sauce
2 T. dry white wine
2 C. water
1/3 C. sugar
1 to 2 whole star anise

Rinse fish with cold water; pat dry with paper towels. Set aside. Using garlic press, press juice of ginger into soy sauce; pour into large skillet. Add remaining ingredients (except fish); bring to boil. Reduce heat and add fish. Cover and simmer for 10-15 minutes, or until fish flakes easily when tested with a fork. Remove fish to serving platter and keep warm. Over high heat, bring poaching liquid to boil. Continue cooking for 10-15 minutes, or until sauce thickens, stirring occasionally. Pour sauce over fish.

1 lb. Fresh Steamer Clams (30 small clams)
1 medium Onion, chopped
1 28oz. Can Stewed Tomatoes, undrained
1 T. Parsley
1 1/2 tsp. Chopped Garlic
1 1/2 tsp. Marjoram
Salt and Pepper
12 oz. Angel Hair Pasta, dry

Wash and scrub clams. Set aside. Add all ingredients except clams to skillet. Simmer until onion is tender, stirring frequently. Add clams. Cover and cook until clams open, about 10 minutes. Meanwhile, cook noodles according to package directions. Drain and transfer to large serving bowl. Pour clams and sauce over pasta.

1/4 cup honey
1/4 onion, chopped
2 T lime juice
2 T. soy sauce
2 T. hoisin sauce
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
1 tsp fresh ginger, minced
1 lb swordfish

Combine all ingredients except fish; mix well. Marinate fish in honey mixture at least 1 hour in refrigerator. Barbecue or broil fish allowing 10 minutes per inch of thickness or until fish flakes when tested with a fork. TIP: Any firm-fleshed fish can be substituted for swordfish.

1 lb. Scallops, fresh or frozen
3 T. fresh Lime Juice
2 T. Olive Oil
1 T. Honey
1 T. Soy Sauce
1/4 tsp. ground Ginger
1/4 cup Sesame Seeds, toasted

Thaw scallops if frozen, and rinse to remove any remaining shell particles. Drain thoroughly. In a 2-quart mixing bowl, combine lime juice, oil, honey, soy sauce, and ginger. Add scallops and mix until well coated. Cover and chill for 3 to 6 hours, stirring frequently. Remove scallops from marinade, making sure to reserve the marinade. Thread scallops, evenly spaced, on 4 wood skewers. Broil 4 inches from heat source, turning occasionally and basting with reserved marinade. Broil for about 3 to 5 minutes or until opaque throughout. Place toasted sesame seeds on wax paper and roll each skewer in the seeds to evenly coat scallops. Serve immediately.

1 1/2 lb. fresh or frozen fish fillets
4 carrots
8 green onions
4 small zucchinis
1 large green bell pepper
4 T. teriyaki sauce

Rinse fish under cold water. Pat dry. Place 4 individual portions of fish on 4 pieces of foil large enough to completely wrap around the fish and vegetables. Diagonally slice the carrots, green onions and zucchini. Cut green pepper into strips. Divide vegetables into 4 individual servings and layer on top of the fish portions. Pour 1 T. of teriyaki sauce over each portion. Bring the edges of the foil together, fold them, and crimp the edges together. Place on a baking sheet and bake at 425 degrees F. for 11 to 17 minutes per inch thickness of fish until just opaque throughout.

Substitute other vegetables for variety, e.g., cherry tomatoes, whole mushrooms, celery, snow peas, bean sprouts.

1/2 C. Orange Juice
1/4 C. Lemon Juice
2 T. Lime Juice
1/3 C. Golden raisins
1/4 C. Minced onion
2 T. Honey
1 T. Grated fresh ginger
1 tsp. each Grated Orange, Lemon and lime peel
Dash each Salt and Cayenne Pepper
4 sm. Salmon Steaks

In bowl mix juices, raisins, onion, honey, ginger, peels, salt and pepper. Pour over salmon in shallow dish. Cover and chill 30 minutes; transfer to buttered baking dish, reserving marinade. Bake in 425-degree oven, allowing about 10 minutes per inch thickness of salmon. Season with additional salt. Meanwhile, simmer marinade in broad skillet to reduce by half. Taste; correct seasonings. Spoon over cooked salmon.

1/2 pound bay, calico or sea scallops
2 T. honey
1 T. vegetable oil
4 tsp. lime juice
1/4 tsp. lime peel, grated
1 dash hot pepper sauce
1/4 tsp. salt
1 lime, cut in wedges

Combine honey, oil, lime juice, lime peel, hot pepper sauce and salt. Pat scallops dry with paper towel and add to marinade. Marinate, stirring occasionally, up to 1 hour or cover and refrigerate, stirring occasionally, up to 24 hours. Preheat broiler. Arrange scallops and marinade in a single layer in 2 individual broiler-proof dishes or in scallop shells. Broil 4 inches from source of heat 4-7 minutes, depending on size of scallops, or until opaque throughout and lightly browned. Serve with lime wedges and, if desired, hot crusty French bread to soak up the juices. Can be doubled, tripled or halved.

1/2 lb. firm white fish
1 tsp. olive oil
1 tsp. lemon juice
1/4 tsp. dried basil, crushed
1/8 tsp. fresh ground black pepper
1 dash salt
2 plum tomatoes, cored, cut crosswise into thin slices
2 tsp. grated Parmesan cheese

Use firm white fish such as cod, haddock, lingcod or orange roughy fillet. Pat fish dry and cut into 2 serving pieces. Combine oil and lemon juice in a baking dish. Add fish and turn to coat both sides. Sprinkle with basil, pepper and salt. Overlap tomato slices in even layer on fish and sprinkle with Parmesan cheese. Cover with foil and bake at 400 degrees F. about 10 to 15 minutes or until fish begins to flake when tested with a fork.

2 lb. fresh or frozen fish fillets
2 C. water
1/4 C. lemon juice
1 small onion, thinly sliced
1 tsp. salt
3 peppercorns
2 fresh parsley
1 bay leaf

Thaw fish if frozen. Remove skin and bones from fillets. Cut fish into serving size portions. Combine water, lemon juice, onion, salt, peppercorns, parsley, and bay leaf in a well-greased frying pan and bring to a boil. Reduce heat. Place fish in a single layer into hot liquid. Cover and simmer 8 to 10 minutes or until fish flakes easily when tested with a fork. Carefully remove fish to a hot platter.

24 scrubbed clams
2 T. salt
2 T. cornmeal
1/2 tsp. dried oregano
1/2 tsp. dried basil
3/4 C. olive oil
1/3 C. red wine vinegar
1/4 C. minced garlic
1/2 tsp. red pepper flakes
1/2 tsp. salt
1/2 tsp. pepper

Place clams in a large stockpot. Add water to cover. Stir in salt and cornmeal. Let stand 2-3 hours. Remove clams and discard liquid. Combine clams with remaining ingredients in a baking pan. Bake at 450 degrees until clams open. Transfer to serving dish.

1 lb. fresh or frozen bay or sea scallops
6 dried tomatoes (not oil-packed)
1/3 C. boiling water
2 tsp. cooking oil
3 large cloves garlic
2 C. sliced fresh mushrooms
2 T. lemon juice
2 tsp. cornstarch
4 green onions, sliced (1/4 C.)
2 T. snipped parsley
1/2 tsp. finely shredded lemon peel
1 9-oz. package refrigerated spinach or plain fettuccine
Parsley sprigs (optional)

Thaw scallops, if frozen. In a small bowl combine dried tomatoes and boiling
water. Let stand 10 minutes. Drain tomatoes, reserving liquid. Cut tomatoes into julienne strips. Set aside. Pour oil into a large nonstick skillet; preheat over medium-high heat. Cook garlic in hot oil for 15 seconds. Add mushrooms. Cook and stir for 2 minutes. Add scallops and tomatoes. Cook and stir for 2 to 3 minutes or till scallops are opaque. Combine lemon juice and cornstarch. Add to skillet along with reserved tomato liquid, green onions, snipped parsley, and lemon peel. Cook and stir till slightly thickened and bubbly; cook and stir for 1 minute more. Meanwhile, cook pasta according to package directions. Drain. Serve scallop mixture over hot pasta. Garnish with parsley sprigs, if desired.

Yield: 4 servings
Calories: 215
Fat: 4g
Fiber: 2g

2 C. chopped onions
1 C. chopped green bell peppers
1 C. chopped celery
Cayenne
Freshly ground black pepper
1 medium eggplant (about 1/2 lb.), peeled and cut into 1-inch cubes
1 medium zucchini (about 1/2 lb.), cut into 1-inch cubes
1 medium yellow squash (about 1/2 lb.), cut into 1-inch cubes
3 C. fresh tomatoes, chopped, peeled and seeded
2 T. chopped garlic
1 tsp. chiffonade of fresh basil
1 tsp. chopped fresh thyme leaves
4 snapper fillets (6 to 8 oz. each), skin off
4 T. Dijon mustard
1 C. finely chopped assorted fresh herbs
3 T. olive oil
1 T. finely chopped fresh parsley

In a large, heavy-bottomed saucepan, heat a little stock over medium heat. Add the onions, bell peppers and celery. Season with cayenne and black pepper. Cook, stirring constantly, for about 3 minutes, or until the vegetables are slightly wilted. Add the eggplant. Season with cayenne and cook for 4 to 5 minutes, or until slightly tender. Add the zucchini, yellow squash, tomatoes, garlic, basil and thyme. Reduce heat to medium and cook, stirring occasionally, for 8 to 10 minutes, or until the mixture is a little soupy. The vegetables should have a little crunch to them. Remove from the heat. Season both sides of the fillets with salt and pepper. Spread both sides of the fillets evenly with the mustard. Dredge the fillets in the herbs, coating each side completely. In a large sauté pan, over medium heat, add the oil. When the oil is hot, add the fillets and cook for about 3 to 4 minutes on each side, or until the fish is flaky. To serve, spoon some of the ratatouille in the center of each plate. Place the fillets on top of the ratatouille. Garnish with parsley.

1 T. olive oil
1/2 medium onion, peeled and minced
1/2 stalk celery, peeled and minced
1/2 clove fresh garlic, peeled and minced
1/2 T. curry powder
1/2 C. white wine
3/4 C. fish stock or clam broth
Italian Couscous
1 (6 to 7-ounce) red snapper fillet, skin on
Super fine flour
Pepper, to taste
1/8 C. vegetable oil
1/4 C. carrot extract (juice)
1 T. fresh tarragon, chopped
1 T. fresh parsley, chopped

Heat olive oil in a medium sauté pan over medium heat. Add vegetables and cook for 3 minutes, or until they have just sweated their moisture. Stir in curry powder and cook for 1 minute. Add wine and simmer 4 minutes. Stir in the stock and cook, for 10 minutes. Remove from heat. Cover and keep warm on back of stove. Reheat vegetable couscous. Wipe snapper fillet dry. Using a sharp knife, score the skin in a crosshatch pattern. Lightly dust with flour and season to taste with salt and pepper. Heat vegetable oil in a 12-inch sauté pan over medium heat. When very hot but not smoking, add the fillet, skin-side down. Raise heat and cook, occasionally tilting pan to distribute fat evenly, for about 6 minutes. Remove from heat and drain on paper towels. Return sauce to high heat. Bring to a rolling boil, add 1/2 T. olive oil, carrot juice, and herbs. Taste and adjust seasoning with salt and pepper. Turn off heat. Place vegetable Italian couscous in shallow soup (or pasta) plate. Carefully set snapper fillet in the center of couscous. Quickly spoon broth over top and serve.

2 pounds little neck clams, whole
1 T. minced garlic
1 pound angel hair pasta
2 cups chopped tomatoes, canned or fresh
1/2 cup chopped Italian parsley
freshly ground black pepper

Wash the clams. Place them, with just the water that clings to them, in a covered pot over high heat until they just open, about 4 to 6 minutes. Remove from the heat and set aside. Meanwhile, bring a gallon of well-salted water to a boil. Remove the open clams from the pot and reserve the juice. Heat the reserved clam juice over medium-high heat and reduce the quantity by half. Add the pasta to the boiling water. Add the tomatoes to the clam juice and simmer. Season with salt and pepper. Add the parsley. Cook the pasta until it is al dente, about 6 to 8 minutes. In a large bowl, toss the pasta with the tomato mixture and arrange the clams. Serve immediately.

Yield: 4 Servings
Serving Size: 1/4 pound of pasta with clams and tomatoes

Calories 273
Fiber 4g

1 lb. fresh or frozen sole or other fish fillets
8 medium cabbage leaves
3/4 C. shredded cabbage
1/2 C. shredded zucchini
1/3 C. finely chopped onion
1/4 C. shredded carrot
1/4 tsp. herb of choice
1/8 tsp. pepper

Thaw fish, if frozen. Cut fish into 8 portions. Trim the large center vein from each cabbage leaf, keeping leaf in one piece. Rinse leaves and place in a 12×71/2×2-inch baking dish. Cover with vented clear plastic wrap. Cook on 100% power (high) in microwave for 3 to 5 minutes or till tender. In a 1-quart casserole stir together the shredded cabbage, zucchini, onion, and carrot. Cook, covered, on high 3 to 5 minutes or till tender, stirring once. Drain. Stir in seasonings. Spoon some of the vegetable mixture atop the center of each piece of fish. Bring the ends of the fish up around the filling. Place fish roll near one end of a cabbage leaf. Fold in two sides of the leaf, and then roll up beginning from an unfolded end. Secure with toothpicks, if necessary. Place the fillets, seam side down, into the baking dish. Repeat with the remaining fish and cabbage leaves. Cook, covered, in microwave, on high 4 to 6 minutes or till fish flakes easily with a fork, giving dish a half-turn once.

1 lb. Fish Fillet
1 C. Fish Stock
1/2 C. White Wine
1 Shallot, minced
1 Lemon
Fresh Dill Sprigs
Pepper
Lettuce Leaves

In bottom of steamer pot pour in stock, wine, and juice from half the lemon. Add the shallots and dill springs. Bring this to a simmer. Place a few lettuce leaves in the steamer basket, and lay fish on top. Sprinkle with pepper and add 1-2 dill springs. Place over the simmering liquid and cover. Allow to steam for 5-10 minutes until the fish is done. Remove from heat and allow to cool, covered. Serve at room temperature, or chill in refrigerator until cold.

1 T. Extra Virgin Olive Oil
4 cloves garlic, minced
3 shallots, finely chopped
3/4 C. dry white wine
1/2 tsp dried oregano
1/2 tsp red pepper flakes
24 littleneck clams
2 T. chopped fresh parsley

In a large skillet, heat oil over medium heat. Add garlic and shallots and cook 2 minutes stirring frequently, until the shallots are tender. Add wine, oregano, red pepper flakes, and salt. Bring to a boil and cook for 1 minute. Add clams to the skillet, cover, and cook 4 minutes just until the clams open up. With a slotted spoon, transfer the clams to 4 shallow soup bowls, discarding any clams that have not opened. Stir the parsley into the skillet and spoon the sauce over the clams.

2 Fish Fillets
2 Portabella mushrooms, chopped
2 medium tomatoes
2 green onions minced
2 garlic cloves, minced
Italian Parsley to garnish
1T. Lime or lemon juice
1T. Balsamic Vinegar

Make a mixture of the mushrooms, tomatoes, green onions, garlic, limejuice, and balsamic vinegar. Add mixture to bottom of cooking pan and place fish fillets on top of mixture. Bring mixture slowly to a simmer, place a close fitting lid over pan and poach fish for 5-7 minutes or until done. Remove fish with a spatula and spoon some of the mixture over the top of the fish and serve. Garnish with Italian parsley.

1 1/2 C. fresh mushrooms
1 med green or red sweet pepper; seeded and cut into 1″ pieces
1 sm. onion; halved and sliced
2 T. chicken broth or water
4 fish fillets; 3/4 inch thick
1/2 tsp. dried oregano; crushed
1 C. picante sauce or fresh salsa

In a 1 1/2 quart microwave-safe casserole combine mushrooms, pepper, onion, and broth. Micro-cook, covered, on 100% power (high) 5 to 6 minutes or till tender, stirring once. In an 8x8x2 inch mircowave-safe baking dish place fish fillets in a even layer. Micro-cook, covered, on high 4 to 5 minutes or till fish flakes easily with a fork. Drain juices. With a slotted spoon, place vegetables atop fish; sprinkle with oregano. Spoon salsa over vegetables. Micro-cook, uncovered, 1 to 2 minutes or till heated through.

6-8 salmon fillets
1/2 C. pineapple juice
1/4 C. fresh lemon juice
1/4 C. brown sugar twin
1 T lemon zest
1/2 tsp ground cumin
2 T chili powder
1 tsp ground cinnamon
1 tsp paprika
Pepper to taste

Place fillets in a shallow baking dish and cover with pineapple juice and lemon juice; allow to marinate for several hours in the refrigerator. Combine brown sugar, lemon zest, cumin, chili powder, cinnamon, paprika, salt, and pepper. Remove fillets from juice and rub spices onto fillets. Bake in a greased baking dish at 375F degrees for 12-15 minutes, or until fish is flaky.

1/8 C. Thyme, chopped
1/8 C. Parsley, chopped
Pepper
3 Flounder, Sole or other fish fillet
3 Green Onions, green part only
1/8 C. Vermouth
1 T. Fish or Chicken Stock

Preheat oven to 375. In a small bowl, combine thyme, parsley, salt and pepper. Sprinkle each fillet with herb mixture and roll up so that the herbs are on the inside like a pinwheel. Use the long stems from a green onion to tie each pinwheel together, forming a bundle. Place them in a glass baking dish, pour the vermouth and stock over the bundles, and cook until fish flakes easily, about 15 minutes.

Four white fish filets
Four scallions
One carrot, cut into matchstick-size pieces
Zucchini, cut into matchstick-size pieces
Rice wine vinegar
Lemon wedge
Fresh-ground black pepper

Wash filets and pat dry. Sprinkle with black pepper. Take several pieces of each vegetable and lay them across the middle of the filet (to form a cross). Roll the filets and place seam down in a shallow baking pan. Drizzle rice vinegar and lemon juice over the pieces. Cover with foil and bake at 325 degrees for about 1/2 hour. (or until it just flakes, if you like your fish less done) Can always add more zip with some ginger or add some green with parsley.

1/4 C. finely chopped Onion
1 Clove Garlic, minced
2 tsp. Lemon Zest
1/2 C. Chopped fresh Mushrooms
1/4 C. Shredded Carrot
1/2 C. Cooked Rice
1/2 C. Chopped Parsley
1 T. Lemon Juice
Salt and Pepper
4 flounder fillets (about 4oz. Each)
1/4 C. White Wine
1 tsp. Paprika

Heat pan that has been sprayed with nonstick cooking spray over medium high heat. Add onion, garlic, and lemon zest. Cook, stirring, about 30 seconds. Add mushrooms and carrot. Cook, stirring, about one minute, or until juice released from mushrooms are almost evaporated. Stir in breadcrumbs, 1/3 C. parsley, lemon juice, salt and pepper. Remove from heat. Preheat oven to 450 degrees. Lay fillet, skin side up, on work surface. Spread stuffing lengthwise on each fillet, dividing equally. Roll fillets up from one end to the other. Place seam side down in shallow baking dish. Pour wine over fish and sprinkle with paprika. Bake, basting with pan liquid occasionally, about 20 minutes, or until stuffing is heated through and fish is opaque. Garnish with remaining parsley.

1 lb. flounder fillets
1/2 red bell pepper, seeded and sliced
1 lb. Low sodium canned tomatoes, drained and sliced
2 zucchini or yellow summer squash, sliced
8 pearl onions, halved
1/8 tsp. garlic powder

Preheat oven to 450°F. Coat the center of 4 18×18 inch sheets of foil with nonstick spray and place one fillet in the center of each sheet. Combine remaining ingredients in a bowl. Spoon tomato mixture on top of each portion of fish. For each foil packet, bring two opposite sides of the foil square up and over the fish and vegetables. Make a double fold to seal tightly. Fold the remaining ends up and over twice to seal tightly. Place the packets on a baking sheet. Bake 20 minutes, or until fish flakes easily with a fork.

1/4 C. pineapple juice
2 T. fresh lemon juice
4 (6-oz.) salmon fillets
2 T. brown sugar
4 tsp. chili powder
2 tsp. grated lemon rind
3/4 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. ground cinnamon
Cooking spray
Lemon wedges (optional)

Combine first 3 ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning occasionally. Preheat oven to 400 degrees. Remove fish from bag; discard marinade. Combine sugar and next 5 ingredients (sugar through cinnamon) in a bowl. Rub over fish; place in an 11 x 7-inch baking dish coated with cooking spray. Bake at 400 degrees for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon, if desired.

Yield: 4 servings

Calories: 314
Fat: 14.7

Aioli:
2 T. minced fresh cilantro
3 T. fat-free mayonnaise
1 serrano chile, seeded and minced
1 garlic clove, minced

Fish:
1 C. fat-free milk
1 large egg white, lightly beaten
2 C. cornflakes, finely crushed
1/4 C. all-purpose flour
1/2 tsp. salt
1/4 tsp. black pepper
2 T. olive oil
4 (6-oz.) halibut fillets
Lemon wedges

To prepare aioli, combine first 4 ingredients, stirring well. To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in a shallow dish. Heat oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture; dredge in cornflake mixture. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mayonnaise mixture and lemon wedges.

Yield: 4 servings
Serving size: 1 fish fillet, about 1 T. mayonnaise mixture, and 1 lemon wedge

Calories: 367
Fat: 11.2g
Fiber: 2.2g

1 T. olive oil
1 T. dry sherry
1/2 pound mushrooms, cleaned and sliced
3 green onions, trimmed and minced
1 1/4 pounds sole fillets
1/4 tsp. olive oil
1/2 cup dry white wine
2 T. flour
2/3 cup plain nonfat yogurt
2 T. Capers, drained, minced
1/4 cup chopped fresh parsley

Preheat the oven to 350°F. Heat oil and sherry in a large skillet over medium heat. Add mushrooms and onions. sauté 10 minutes, stirring frequently. Meanwhile, rinse the fish and pat dry. Remove any bones, using tweezers or pliers, if necessary. Grease a 9-inch baking dish with 1/4 tsp. oil. Arrange fish in a single layer. In a bowl thoroughly combine wine and flour. Gradually add to mushrooms in the skillet, stirring constantly until thickened. Turn off the heat. Stir the yogurt and capers into the sauce; pour over fish and top with parsley, cover. Bake 25 minutes, or until fish is opaque and flakes easily with a fork. Serve hot.

1/4 C. fresh basil, minced
1/4 C. fat-free, less-sodium chicken broth
2 T. grated fresh Parmesan cheese
4 tsp. extravirgin olive oil
1 tsp. salt, divided
2 garlic cloves, minced
4 (6-oz.) cod fillets
1/4 tsp. freshly ground black pepper
Cooking spray

Combine basil, broth, cheese, oil, 1/2 tsp. salt, and garlic in a small bowl.
Sprinkle fish with remaining 1/2 tsp. salt and pepper. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; sauté 5 minutes on each side or until fish flakes easily when tested with a fork. Serve fish with the basil mixture.

Yield: 4 servings
Serving size: 1 fillet and about 1 1/2 T. basil sauce

Calories: 199
Fat: 6.6g
Fiber: 0.6g