Kristen's Recipes

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

3 C. chopped red tomato (about 2 lb.)
2 C. chopped yellow tomato (about 1-1/2 lb.)
1/2 C. chopped onion
1/4 C. dry white wine
1 tsp. grated orange rind
1/4 C. fresh orange juice
1/8 tsp. ground turmeric
2 garlic cloves, minced
4 (6-oz.) red snapper, grouper, or other firm white fish fillets
1 tsp. olive oil
1/4 tsp. salt
1/8 tsp. black pepper

Preheat oven to 400 degrees. Combine first 8 ingredients in an 11 x 7-inch baking dish. Bake at 400 degrees for 20 minutes. Arrange fish on top of tomato mixture. Drizzle with oil; sprinkle with salt and pepper. Cover with foil; bake 20 minutes or until fish flakes easily when tested with a fork.

Yield: 4 servings
Serving size: 1 fillet and 1 C. sauce

Calories: 246
Fat: 4.2g
Fiber: 2.9g

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

1 tsp. olive oil
3/4 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. crushed red pepper
1 pound medium shrimp, peeled and deveined
3 garlic cloves, minced
Cooking spray
1/2 C. dry white wine
3 C. diced plum tomato (about 3/4 pound)
3/4 C. (3 oz.) finely crumbled feta cheese
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
1/4 C. minced fresh parsley

Preheat oven to 350 degrees. Heat oil in a large nonstick skillet over medium-high heat. Add the oregano and the next 4 ingredients (oregano through garlic); sauté for 3 minutes. Spoon the shrimp mixture into an 11 x 7-inch baking dish coated with cooking spray. Add wine to skillet; cook over low heat until reduced to 1/4 C. (about 3 minutes). Stir in tomato, and pour over the shrimp mixture. Sprinkle with cheese, and bake at 350 degrees for 10 minutes. Serve mixture over pasta, and sprinkle with parsley.

Yield: 4 servings
Serving size: 1 C. shrimp mixture, 1 C. pasta, and 1 T. parsley

Calories: 404
Fat: 9g
Fiber: 3g

2 fish fillets
2 sheets of parchment paper
4 or 5 sun-dried tomatoes (not packed in oil)
2 tsp. garlic and/or scallions
Fresh ginger (optional)
Pepper

Preheat oven to 425 F. Put the dried tomatoes in very hot water. Wash the fillets off and put aside. Take a piece of parchment paper, fold in half and place open on the counter top. Place one fillet in the center of the paper. Chop up the scallions very finely and put about 1 T. on the fish (or about one clove of garlic finely chopped). Coarsely chop the tomatoes and put about 2 tomatoes on the fillet. Sprinkle with pepper. If you have some ginger, chop it up and sprinkle about 1/2 tsp. on the fillet. Now comes the only hard part: closing the parchment. Fold it up and around the fish, crimping along the edge. Place on the cookie sheet when done. Repeat for other fillet/s. Place cookie sheet/s into the oven and cook for about 10-12 minutes, or until the parchment is golden brown. When you open them up, remember, they’ve been steaming inside, so watch your hands.

3 T. minced green onions
2 T. bourbon
2 T. maple syrup
1 T. low-sodium soy sauce
1 T. Dijon mustard
1/4 tsp. pepper
24 large sea scallops (about 1-1/2 lb.)
6 low-sodium bacon slices (4 oz.)
Cooking spray

Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally. Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces. Wrap 1 bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook. Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops).

Yield: 4 servings
Serving size: 6 scallops

Calories: 245
Fat: 7g

1 C. packed brown sugar
6 T. bourbon
1/4 C. low-sodium soy sauce
2 T. fresh lime juice
2 tsp. grated peeled fresh ginger
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 garlic cloves, crushed
8 (6-oz.) salmon fillets (about 1 inch thick)
Cooking spray
4 tsp. sesame seeds
1/2 C. thinly sliced green onions

Combine the first 8 ingredients in a large zip-top plastic bag; add salmon fillets. Seal bag, and marinate in refrigerator 30 minutes, turning bag once. Remove fillets from bag; discard marinade. Preheat broiler. Place fillets on broiler pan coated with cooking spray. Broil 11 minutes or until fish flakes easily when tested with a fork. Sprinkle each fillet with 1/2 tsp. sesame seeds and 1 T. onions.

Yield: 8 servings
Serving size: 1 fillet

Calories: 307
Fat: 11.6g

11/2 lb. Orange Roughy fillets
1/4 C. Celery, chopped
1/4 C. Mushrooms, chopped
1/4 C. Onion, chopped
1/4 C. Cooked Spinach, chopped
1/2 tsp. Thyme
1/2 tsp. Lemon Juice
Pepper

Preheat broiler as you rinse fish and pat dry. Combine celery, mushrooms and onion in skillet and sauté in broth until onions are soft. Remove from heat. Add spinach, thyme, and pepper. Mix well, adding broth to moisten if necessary. Divide mixture between fillets. Roll up fish and fasten with toothpicks. Place rolled fillets on broiler pan. Sprinkle each with lemon juice. Place under broiler 4-5 inches from heat and cook 5-7 minutes. Turn carefully and cook 5 minutes more, or until fish flakes easily with a fork.

1 tsp. dark sesame oil, divided
2 tsp. minced peeled fresh ginger
2 garlic cloves, minced
1 C. finely chopped red bell pepper
1 C. chopped green onions
1 tsp. curry powder
2 tsp. red curry paste
1/2 tsp. ground cumin
4 tsp. low-sodium soy sauce
1 T. brown sugar
1/2 tsp. salt, divided
1 (14-oz.) can light coconut milk
2 T. chopped fresh cilantro
4 (6-oz.) tilapia fillets
Cooking spray
3 C. hot cooked basmati rice
4 lime wedges

Preheat broiler. Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 tsp. salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro. Brush fish with 1/2 tsp. oil; sprinkle with 1/4 tsp. salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.

Yield: 4 servings
Serving size: 1 fillet, 1/2 C. sauce, 3/4 C. rice, and 1 lime wedge

Calories: 506
Fat: 17.1g
Fiber: 3.1g

1 lb. Orange roughy fillets or any firm white fish
1 tsp. Cajun spice – such as McCormick or Paul Prudhomme
1 T. Paprika
Lemon wedges

Preheat the broiler. Arrange the fillets on a broiler pan lined with aluminum foil. Combine the Cajun spice and paprika and dust heavily on the fillets. Broil close to the flame for 5 – 6 minutes, or until the spices are browned and the fish is firm and flakes with a fork. Serve with lemon wedges and ground pepper to taste.

1 T. olive oil
2 medium garlic cloves, thinly sliced
1 T. coriander seeds, finely ground
1 tsp. cumin seeds, finely ground
3 1/2 T. chili powder
1/4 tsp. freshly ground black pepper
1 T. thinly sliced fresh sage leaves
1/2 C. apple cider

4 (6-ounce) skinless salmon fillets
1 T. olive oil

Combine the oil and garlic in a small, heavy-bottomed saucepan. Place over low heat and cook until the garlic just barely begins to brown around the edges, 1 to 2 minutes. Add the ground coriander and cumin, and cook 1 minute, stirring constantly. Stir in the chili powder and black pepper and cook, stirring, 2 minutes longer. Add the sage and apple cider, bring to a simmer, and cook until reduced and thickened to a paste, 1 to 2 more minutes. Remove from the heat, transfer to a bowl, and cool completely before using. Use your fingers to coat the salmon all over with the cooled chili paste. Cover and refrigerate for 2 hours. Wipe the paste from the salmon. Heat some olive oil over medium heat in a skillet large enough to hold all the salmon fillets. Place salmon fillets in the pan, and cook gently until well browned and just cooked through, 3 to 4 minutes per side. Transfer the salmon to warm plates and serve immediately.

1 1/2 lb. Shrimp
2 T. lemon juice
1 T. chopped fresh parsley
1 tsp. grated orange rind
1/8 tsp. pepper
2 garlic cloves, minced
1 T. chopped fresh parsley

Combine first 6 ingredients in a large bowl, stirring well to coat. Chill 5 minutes. Heat a little broth in a large nonstick skillet over medium-high heat. Add shrimp mixture; sauté 4 minutes or until shrimps are done. Top with 1 T. parsley.

12oz. Uncooked Fettuccini Noodles
3 can minced clams, undrained
3 tsp. Chopped Garlic
1/2 tsp. Thyme
1 T. Lemon Juice

Cook noodles according to package directions. Drain. Return to pan and add remaining ingredients. Heat thoroughly. Turn off heat. Cover and let sit until liquid is absorbed. If you prefer a more moist dish, serve immediately.

3/4 C. herb-seasoned stuffing mix (such as Pepperidge Farm), crushed
1 tsp. sesame seeds
1/4 tsp. paprika
1/8 tsp. salt
1/8 tsp. garlic powder
1/8 tsp. black pepper
1 large egg white, lightly beaten
10 large shrimp, peeled and deveined (about 3/4 pound)
Cooking spray

Preheat oven to 425 degrees. Combine the first 6 ingredients in a small bowl. Place the egg white in a small shallow bowl. Dip shrimp in egg white, and dredge in stuffing mixture. Place the shrimp on a large baking sheet coated with cooking spray. Lightly coat shrimp with cooking spray. Bake at 425 degrees for 15 minutes or until golden.

5 shrimp = 242 calories

1/2 lb. Bay Scallops
1 T. Chives, chopped
1 T. Freshly Squeezes Lemon Juice
1 T. Freshly Squeezed Lime Juice
1/4 tsp. Paprika

Preheat broiler. In shallow baking dish combine all ingredients. Broil until scallops are golden brown, about 3 minutes.

1/4 C. Balsamic Vinegar
1/2 tsp. Dried Dill Weed
1/4 tsp. Pepper
1/2 C. Evaporated Skim Milk
1/2 C. Yogurt Cheese
6 8oz. Salmon Fillets
Fresh dill for garnish

Preheat oven to 350 degrees. Spray a shallow baking dish with nonstick cooking spray. In a small saucepan, mix together vinegar, dill weed, pepper, and salt; simmer over medium heat for 5 minutes to reduce. Cool slightly, mix with milk and yogurt cheese and set aside. Place fish fillets in a single layer in baking dish. Bake for 10 minutes. Pour cheese mixture over top and return to oven to bake for an additional 10 to 20 minutes or until fish flakes easily with a fork. Garnish with dill sprigs. Serves 12.

1 pound russet potatoes, cut into wedges
1/2 C. whole-wheat flour
6 T. whole-wheat bread crumbs
Pinch freshly ground black pepper
1 egg white, beaten
1 pound sole or scrod fillets, cut into 4-ounce portions

Tartar Sauce:
2/3 C. fat-free mayonnaise
1 T. sweet pickle relish
1 tsp. fresh lemon juice
1 tsp. minced parsley
Pinch cayenne pepper

Preheat the oven to 450°F. Lightly spray a baking sheet with non-stick cooking spray. Arrange the potato wedges on one side, leaving enough room for the fillets, and spray them with the cooking spray. Bake in the preheated oven for 25 minutes, or until golden brown and tender. While the potatoes are baking, combine the flour, bread crumbs, and pepper in a shallow bowl. In another shallow bowl lightly beat the egg white. Dip the fish fillets in the egg white, then coat both sides with the flour mixture. Transfer to the baking sheet, alongside the potatoes, and continue to cook for 10 minutes more, or until the fillets are crisp and browned. Combine all the ingredients for the tartar sauce in a small bowl and mix well. Serve 1 T. on each fish fillet.

Yield: 4 servings.

Each 3-ounce serving of cooked fish with potatoes and 1 T. of sauce contains approximately 250 calories

1 pound russet potatoes, cut into wedges
1/2 C. whole-wheat flour
6 T. whole-wheat bread crumbs
Pinch freshly ground black pepper
1 egg white, beaten
1 pound sole or scrod fillets, cut into 4-ounce portions

Tartar Sauce:
2/3 C. fat-free mayonnaise
1 T. sweet pickle relish
1 tsp. fresh lemon juice
1 tsp. minced parsley
Pinch cayenne pepper

Preheat the oven to 450°F. Lightly spray a baking sheet with non-stick cooking spray. Arrange the potato wedges on one side, leaving enough room for the fillets, and spray them with the cooking spray. Bake in the preheated oven for 25 minutes, or until golden brown and tender. While the potatoes are baking, combine the flour, bread crumbs, and pepper in a shallow bowl. In another shallow bowl lightly beat the egg white. Dip the fish fillets in the egg white, then coat both sides with the flour mixture. Transfer to the baking sheet, alongside the potatoes, and continue to cook for 10 minutes more, or until the fillets are crisp and browned. Combine all the ingredients for the tartar sauce in a small bowl and mix well. Serve 1 T. on each fish fillet.

Yield: 4 servings.

Each 3-ounce serving of cooked fish with potatoes and 1 T. of sauce contains approximately 250 calories

1 1/2 C. Balsamic Vinegar
1/2 C. Splenda
1/4 C. Soy Sauce
1 1/2 lb. uncooked Shrimp
1 T. minced fresh Garlic
1 T. minced fresh Ginger
1/2 pint Cherry Tomatoes, halved
2 T. Butter

Mix vinegar, soy and splenda together. In a nonstick pan sprayed with cooking spray over high heat, sear shrimp until just turning pink; season with pepper to taste. Add garlic and ginger and sauté until fragrant, about a minute. Add vinegar mixture and tomatoes and simmer until liquid is reduced by half. Add butter and whisk in. Serve over pasta or rice.

Yield: 6 servings
Calories: 187
Fat: 6g
Fiber: .3g

2 lb. Red snapper — fillets
1/4 C. Grated onion
2 T. Orange juice
2 T. Lemon juice
2 tsp. Grated orange rind
1/8 tsp. Nutmeg

Thaw fillets if frozen. Cut fish into 6 portions. Place in a single layer, skin side down, in a well-greased baking dish, 12x8x2 inches. Combine onion, orange and lemon juice, orange rind, and salt. Pour over fish; cover and place in refrigerator to marinate 30 minutes. Sprinkle fish with nutmeg and pepper. Bake in a moderate oven, 350F, for 25 to 30 minutes or until fish flakes easily when tested with fork.

2 tsp. Olive Oil
2 small Onions, diced
2 cloves Garlic, minced
2 small Tomatoes, chopped
2 T. fresh Basil
1 T. fresh Parsley
1 T. Lemon Juice
1 lb. fillet of Sole (or other white fish)

Preheat the grilling machine for 5 minutes. sauté the onion and garlic in the olive oil on the grilltop for 2 minutes, stirring occasionally. Add tomato, half the herbs and a few grinds of pepper. Lay fish on top, add lemon juice and remaining herbs. Cover and let cook for 5-6 minutes. Transfer fish and vegetables to a plate. If any liquid is in dripping tray, pour over fish.

Yield: 4 servings
Calories: 184
Fat: 4.2g
Fiber: 1.5g

2 C. chopped onions
2 garlic cloves, minced
1 lb. plum tomatoes, coarsely chopped
1 C. loosely packed fresh basil leaves, uncut
1 1/2 T. capers, rinsed well, drained
4 Ahi tuna steaks

Grill tuna steaks. Heat small amount water or broth in large skillet. Add onions, sauté until tender, about 5 minutes. Add garlic, sauté until golden, about 3 minutes. Stir in tomatoes, basil, and capers. Simmer uncovered until mixture thickens, stirring occasionally, about 15 minutes.

2 T. olive oil
4 large cloves garlic, finely minced
1 tsp. hot pepper flakes
1 pound medium shrimp, shelled and deveined
2 T. fresh lemon juice
2 T. dry sherry
1 tsp. paprika
salt and freshly ground black pepper
chopped parsley

Heat the olive oil in a sauté pan over moderate heat. Add the garlic and hot pepper flakes and cook 1 minute. Increase the heat to high. Add shrimp, lemon juice, dry sherry and paprika, stir well and sauté quickly, about 3 minutes. Sprinkle with salt, pepper and parsley and serve at once.

3oz. shrimp = 106 calories

2 cups dry white wine
2 cloves garlic, crushed
2 chopped trimmed green onions
1 bay leaf
1 tsp. whole black peppercorns
1 pound cod

In a skillet, combine wine, garlic, green onions, bay leaf and peppercorns; add cod, then heat just to a boil, lower heat and simmer for 15 to 20 minutes or until done. Remove from stove; serve hot. Cooking Tip: Always begin poaching fish in a cold liquid; this way the outside doesn’t get cooked before the inside is done. Any white fish — sole, flounder, halibut, etc. — can be substituted for the cod in this recipe. The poaching broth can be reduced and used as a sauce for the fish or used as part of the cooking liquid for rice to use as an accompaniment.