Kristen's Recipes

Cooking spray
1 C. chopped green onions, divided
1/2 tsp. sugar
1/2 tsp. dried thyme
1/4 tsp. grated orange rind
1/8 tsp. ground red pepper
1/8 tsp. saffron threads
1 (14.5-ounce) can diced tomatoes, undrained
1 (8-ounce) bottle clam juice
1/2 pound red snapper or other firm white fish fillet, cut into 1-inch pieces
1/2 pound large shrimp, peeled
1 T. butter

Heat a large saucepan coated with cooking spray over medium-high heat. Add 3/4 C. onions; cook 2 minutes or until tender. Add sugar and next 6 ingredients (sugar through clam juice); bring to a boil. Cover, reduce heat, and simmer 15 minutes. Increase heat to medium; add fish and shrimp. Cook 5 minutes or until shrimp are done (do not stir). Remove from heat; stir in 1/4 C. onions and butter.

Yield: 4 servings
Serving size: 1 C.

Calories: 179
Fat: 5.4g
Fiber: 1.4g

1 tsp. grated orange rind
1/2 cup fresh orange juice
1 T. minced shallots
1 T. olive oil
1 T. honey
1 T. Dijon mustard
1 garlic clove, minced
1-1/2 pounds large sea scallops
1 T. sugar
2 T. coarsely chopped walnuts, toasted
1 T. minced chives
Cooking spray

Combine first 7 ingredients in a small bowl. Combine half of orange juice mixture and scallops in a large bowl, stirring to coat; set aside. Set aside remaining orange juice mixture. Place sugar in a large nonstick skillet over medium heat, and cook until sugar dissolves (do not stir). Add walnuts, stirring until coated, and remove from heat. Spread walnuts in a single layer on wax paper, and let stand at room temperature until dry. Drain scallops, and discard marinade. Press minced chives onto one side of marinated scallops. Wash skillet and dry. Place skillet coated with cooking spray over medium-high heat until hot. Place scallops, chive sides down, in skillet; cook 2 minutes on each side. Remove scallops from pan, and set aside. Add remaining orange juice mixture to pan. Bring to a boil, and cook 2 minutes. Return scallops to pan. Divide scallops and sauce evenly among 4 plates. Sprinkle each serving with walnuts.

2 tsp. Olive Oil
2 tsp. Lemon juice
7 oz. Fish Fillet, cut in half crosswise
1/2 oz. Grated Parmesan Cheese, divided

Pre-heat boiler. In C. or small bowl combine oil and lemon juice. Arrange fillets on non-stick baking in a single layer. Brush both sides of fillets with oil and lemon mixture. Sprinkle cheese over fillets and broil until cheese is a golden brown and fish flake easily, about 3-4 minutes.

1/2 C. diced celery
2 C. sliced mushrooms
1/2 C. grated carrots
1/4 C. 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 C. Parmesan cheese
Olive oil cooking spray
1 1/2 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 Tabasco (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.

2 (1-ounce) slices white bread, torn into pieces
1/4 C. pine nuts, toasted
1 egg white
1/4 tsp. salt
1/8 tsp. pepper
4 (6-ounce) skinned red snapper or other firm white fish fillets
Cooking spray
2 tsp. reduced-calorie margarine, melted
Lime wedges

Preheat oven to 400°.Place bread in a food processor; process until crumbs are fine. Add pine nuts; pulse just until pine nuts are finely chopped. Place breadcrumb mixture in a shallow dish. Place egg white in a shallow bowl; beat with a whisk. Sprinkle salt and pepper over fish. Dip fish in egg white; dredge in breadcrumb mixture. Place fish fillets on a baking sheet coated with cooking spray, and drizzle margarine over fish. Bake fish at 400° for 15 minutes or until outside is crispy and browned and fish flakes easily when tested with a fork. Serve fish with lime wedges.

Yield: 4 servings

Calories: 283
Fat: 9g

3 T. maple syrup
2 T. bourbon
1 T. teriyaki sauce
2 tsp. Dijon mustard
1/2 tsp. chili powder
24 jumbo shrimp (about 1-1/2 pounds)
6 very thin slices prosciutto or ham (about 3-1/2 oz.)
Cooking spray

Preheat broiler. Combine the first 5 ingredients in a bowl, and stir with a whisk. Peel the shrimp, leaving tails intact. Add the shrimp to maple mixture, tossing to coat. Remove shrimp from bowl, and discard the marinade. Cut each prosciutto slice lengthwise into 4 strips. Wrap 1 prosciutto strip around each shrimp. Thread shrimp onto 4 (8-inch) skewers. Place skewers on a broiler pan coated with cooking spray, and broil for 3 minutes on each side or until done.

1 tsp. cardamom pods
3/4 C. refrigerated carrot juice
About 1 1/2 tsp. rice vinegar
1 tsp. cornstarch
1/2 tsp. sugar
Salt
1 lb. boned, skinned swordfish or halibut
1 tsp. olive oil
1/4 tsp. coarse-ground pepper
1 T. minced fresh chives (optional)

Crush cardamom pods; remove black seed. In a 1- to 1 1/2-quart pan, mix cardamom seed, carrot juice, 1 1/2 tsp. vinegar, cornstarch, and sugar until well blended. Stir over high heat until mixture boils; reduce heat to low and simmer, stirring occasionally, until reduced to 1/2 C., 7 to 9 minutes. Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt and more vinegar if desired. Pour sauce through a fine strainer into a bowl. Meanwhile, rinse fish, pat dry, and cut into 4 equal portions. Rub fish all over with olive oil and sprinkle lightly with salt. Set a 10- to 12-inch nonstick frying pan (with ovenproof handle) over high heat. When pan is hot, add fish and turn as needed to brown on both sides, 2 to 3 minutes total. Sprinkle pepper evenly over fish. Put pan with fish in a 400° oven; bake until fish is opaque but still moist-looking in center of thickest part (cut to test), 5 to 7 minutes. Transfer fish to rimmed plates. Spoon sauce evenly around fish and sprinkle with chives.

Yield: 4 servings
Calories: 171
Fat: 5.7g
Fiber: 0g

4 plum tomatoes, chopped
1/4 C. finely chopped onion
1/4 C. orange juice
3 T. dry white wine
1 large garlic clove, minced
1 tsp. grated orange peel
Pinch of saffron threads
12 oz. (2 small or 1 large) 3/4-inch-thick red snapper fillet
1 tsp. olive oil

Preheat oven to 400°F. Combine first 7 ingredients in 9-inch square baking dish. Bake 15 minutes. Top hot tomato mixture with snapper. Brush snapper with oil. Season with pepper. Cover and bake until fish is just cooked through, approximately 20 minutes. Serve.

2 C. sliced onion (about one large onion)
1 garlic clove, minced
2 tsp. olive oil
1/3 C. dry red wine
1/4 C. water
2 tsp. sugar
Freshly ground black pepper
4 halibut steaks (about 8 oz. each)

In a nonstick skillet, cook the onion and garlic in oil, stirring over moderately low heat until onions are pale golden and translucent. Add the wine, water, sugar, and pepper and simmer the sauce for 2 minutes. Preheat the oven to 450 degrees F. Season the halibut with pepper and arrange it in a single layer in a baking dish. Top with the onion sauce. Roast in the oven for 15 to 20 minutes or until the fish is just cooked through. Note: The sauce can be made 1 day in advance, kept covered and refrigerated.

1/4 C. 1% fat cottage cheese
1 T. horseradish prepared
1/2 tsp. fresh parsley, minced
12 oz. salmon fillets fresh, 1/2-inch thick
1 pinch lemon-pepper seasoning
2 C. zucchini, sliced 1/4-inch thick
1 1/2 C. carrot, cut into julienne pieces
4 slices French bread

For the sauce, in a blender or small food processor, blend or process the cottage cheese until creamy. Transfer the cottage cheese to a small bowl. Stir in the horseradish and parsley. Cover and chill in the refrigerator while preparing the salmon. Cut parchment paper into 4 squares, 12-by-12 inches each. Fold each square in half, then trim into large hearts. Open the paper hearts. Cut the salmon into 4 equal pieces. Place a piece on half of each paper heart. Sprinkle with the desired amount of lemon-pepper seasoning. Layer the zucchini and carrots on top of the salmon. For each packet, fold the paper over the fish and vegetables and align the edges. Make a small fold at the top edge, crease and repeat to make a double seal. Work your way around the edge, making a double seal. When you reach the pointed end, twist the parchment to hold the folds in place. Make sure the edges are tightly sealed. Place the packets on a large cookie sheet. Bake at 400 degrees about 20 minutes or until the paper is browned and puffed. Carefully cut a large “X” in the top of each packet and fold back the points. Check to see if the fish flakes easily when tested with a fork and the vegetables are crisp-tender. If not, close the packets and bake about 3 minutes more. To serve, transfer the packets to dinner plates. Open the packets and top each serving with the horseradish sauce.

Teriyaki Marinade:

1/2 C. reduced-sodium soy sauce
2 T. rice vinegar
3 garlic cloves, halved
1 T. finely chopped fresh gingerroot
11/2 C. frozen unsweetened Apple juice concentrate (12 oz.), undiluted and thawed

1/2 C. finely chopped scallions
6 salmon steaks (4 oz. each)

Combine all the ingredients, except the scallions and salmon, in a blender and blend until smooth. Stir in the scallions. Place the salmon in a glass baking dish and pour the marinade over it. Cover tightly and refrigerate for 8 to 10 hours, turning the salmon occasionally so that the marinade is absorbed evenly. Preheat the oven to 350°F. Bake the salmon, in the marinade, in the preheated oven for 8 to 10 minutes, or until the fish flakes easily.

Makes 6 servings, 175 calories each

1/2lb medium shrimp (peeled and deveined)
1 clove garlic, minced (or 1 tsp. minced garlic in a jar)
1 T. liquid Butter Buds (or fat free chicken broth)
1 can (14 1/2oz) chunky stewed tomatoes
1/2 cup evaporated skim milk
3/4 cup chopped green onions
1/4 cup fat free Parmesan cheese
2 T. flour
4oz fettuccine noodles cooked (regular or spinach)
1/4 tsp. red pepper (optional)

Sauté shrimp and garlic in liquid Butter Buds, or chicken broth, until shrimp are pink. Stir in tomatoes: simmer 5 minutes. Blend in skim milk, flour and green onions. Add red pepper now (if you want to add a little spice) Sprinkle in Parmesan cheese. Heat until smooth and blended. Do not boil. Serve over cooked noodles.

2 C. Chicken Stock
4oz. Clam Juice
1 tsp. Saffron Threads, crumbled
1 lg. Onion, chopped
2 Cloves Garlic, minced
11/2 C. Arborio rice
Red Bell Pepper
1/4 lb. Medium Shrimp, shelled and cleaned.

Preheat oven to 450*F. Put the bell pepper on a baking sheet and roast until bell pepper skin is blackened. Halve the pepper over a plate to collect the juice. Pull off the stalk and scrape out the seeds. Slice pepper into thin strips. Meanwhile, in medium saucepan, add a little stock and sauté onion and garlic over medium heat until onion is soft and translucent. Add rice and stir. Add clam juice, stock and saffron thread and stir. Bring to a simmer. Cover and allow to simmer for 15 minutes (or until liquid is absorbed). Spread shrimp over top of rice. Cover and let cook 5 minutes more, or until shrimp is pink and cooked through. Stir in red pepper strips and heat another minute more before serving.

1 T. Butter or Olive Oil
1/2 lb. Shrimp, peeled, de-veined, and cut into half lengthwise
2-6 Garlic Cloves, minced
1 lg. Shallot, minced
3/4 C. Chicken Stock
1/2 Lemon
Oregano, Basil, and Pepper to taste
1/4 C. White Wine

Heat a nonstick sauté pan to medium high. Cook the shrimp in half the oil or butter for about 30 seconds on each side. It should not be cooked through. Remove and set aside. Lower heat to medium, add remaining butter or oil, garlic, shallots, and seasonings (use fresh basil and oregano if you can, it adds a nice fresh taste). Cook until garlic and onion is soft and translucent. Add shrimp and wine, and let the alcohol cook out. Add stock and cook 2 minutes, or until slightly reduced. Remove from heat, squeeze in the juice from the lemon (about 1/4 C.) and serve.

Yield: 2 Servings
Serving Size: 4oz. Shrimp & 1/2 Sauce

Calories: 211
Fat: 9g
Fiber: 0g

Filling:

1 C. baby spinach
6 oz shrimp, shelled, deveined, and pulsed to a coarse paste in a food processor
3 T. finely chopped rinsed canned water chestnuts
2 scallions (green parts only), finely chopped
1 T. Asian sesame oil
2 tsp. finely grated peeled fresh ginger
1 tsp. sugar
1 tsp. medium-dry Sherry
1 tsp. oyster sauce
1/2 tsp. salt

Wrapping and steaming:

24 wonton wrappers
Large soft lettuce leaves for lining steamer

Dipping sauce:

2 T. soy sauce
2 T. water
1 tsp. sugar
Squeeze of juice from 1 T. finely grated peeled fresh ginger
Dried hot red pepper flakes or Asian chile paste to taste

Special equipment: a bamboo steamer and a wok

Make filling: Cook spinach in 1 inch simmering water in a small saucepan, stirring, until wilted, about 5 seconds. Drain in a sieve and rinse under cold water until cool. Squeeze to remove as much moisture as possible. Finely chop spinach and stir with remaining filling ingredients until blended. Fill wrappers and steam dumplings: Stack a few wonton wrappers (keep remaining wrappers covered) and cut into rounds with a 2 1/2-inch cutter. Spread 1 slightly rounded tsp. filling onto each round, spreading up to but not over edge. Bring up edge of each round, pleating to form a C. and leaving open at top. Bring enough water to a boil in a wok so that bottom rim of steamer (not basket) rests in water. Line steamer rack with lettuce. Arrange dumplings over lettuce, making sure dumplings do not touch each other. Cover with steamer lid and steam until filling is cooked through, 8 to 10 minutes. Make dipping sauce: Stir together all sauce ingredients. You can steam the dumplings in a pasta pot with a steamer insert. Dumplings can be formed 4 hours ahead, placed on a cornstarch-dusted plate, and chilled, covered with plastic wrap. Sauce can be made 1 day ahead and chilled, covered.

2 dumplings with sauce about 57 calories and 2 grams fat

5 oz. shelled and deveined shrimp, lightly chopped
2 T. chopped scallion
1 T. teriyaki sauce
1 T. dry sherry
1 3/4 tsp. peanut or vegetable oil
1/4 tsp. each chinese sesame oil and grated pared gingerroot
1 egg white
2 slices white bread(1 oz. each) each lightly toasted and cut into 4 triangles

In work bowl of food processor process shrimp, using on-off motion, until shrimp are minced(do not overprocess). Transfer to small mixing bowl; add scallion, teriyaki sauce, sherry, oils, and gingerroot and mix well, set aside. Preheat oven to 350. Using electric mixer on high speed, in separate small mixing bowl beat egg white until stiff but not dry. Onto each bread triangle spread 1/8 of shrimp mixture. Spread 1/8 of the beaten whites over shrimp mixture on each bread triangle, being sure to cover all of the shrimp mixture. Arrange bread triangles on nonstick baking sheet and bake until shrimp mixture is cook through and topping is lightly browned, 10 to 15 mins.

Yield: 4 servings, 2 toasts each
Calories: 110
Fat: 3g
Fiber: .3g

1/4 C. Seeded and thinly sliced chili pepper
1/2 C. each Diced Onion and Red Bell Pepper
1 clove Garlic, minced
1/2 lb. Cleaned Shrimp
2 T. each Fresh chopped Cilantro and Fresh Lime Juice
Dash Red Pepper Flakes

Add chili pepper with a dash of water to nonstick skillet and cook over medium heat stirring constantly, until tender. Add onion, bell pepper, and garlic and cook until tender crisp, about one minute. Add shrimp and cook until shrimp are just turning pink. Add remaining ingredients, stir to combine and cook until flavors blend, about a minute.

Mayonnaise:
2 T. fat-free mayonnaise
1 T. fat-free milk
1/2 tsp. grated lime rind
1 T. fresh lime juice
1/8 tsp. ground cumin

Tuna cakes:
3/4 pound tuna steaks, finely chopped
3/4 cup finely chopped red bell pepper
1 T. chopped fresh or 1 tsp. dried mint
1 T. chopped fresh cilantro
1 T. dry breadcrumbs
1 T. finely chopped onion
1 T. fat-free mayonnaise
1 tsp. lemon juice
1/8 tsp. salt
2 T. dry breadcrumbs
1 tsp. olive oil
Cooking spray

To prepare mayonnaise, combine first 5 ingredients in a small bowl. Cover and chill. To prepare tuna cakes, combine tuna and next 8 ingredients (tuna through salt) in a bowl; stir until well-blended. Divide tuna mixture into 4 equal portions; shape each into a 1/2-inch-thick patty. Dredge patties in 2 T. breadcrumbs. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat until hot. Add patties, and cook 3 minutes on each side or un-til browned. Serve with mayonnaise.

Yield: 2 servings
Serving size: 2 tuna cakes and 2 T. mayonnaise

Calories: 345
Fat: 11.7g
Fiber: 1.3g

4 tuna steaks, 1 inch thick
2 T. lime juice
11/2 T. soy sauce
2 garlic cloves, crushed
2 tsp. ginger, grated
11/2 tsp. Chicken Broth
1 tsp chili pepper, minced
1 package Splenda

Whisk ingredients in a small bowl. Pour marinade over fish and turn to coat. Cover and let marinate for 30 minutes at room temperature or 1 hour in the fridge. Turn the fish over once or twice and spoon the marinade over it. Preheat broiler, and broil the fish 4 inches from the heat until glazed and golden, basting a couple of times with the marinade, about 3 minutes. Carefully turn the fish, broil until glazed and just cooked. Transfer to a plate and spoon the juice over the top.

4 (6-oz.) tuna steaks (about 1 inch thick)
2 tsp. dried oregano, divided
1/2 tsp. kosher salt
4 garlic cloves, peeled and quartered
Cooking spray
1/2 C. fresh lemon juice (about 4 lemons)
1 T. extra-virgin olive oil
1/8 tsp. freshly ground black pepper

Sprinkle fish with 1 tsp. oregano and salt. Marinate in refrigerator 2 hours, turning occasionally. Prepare grill or broiler. Cut 2 slits into each steak. Insert 2 garlic quarters into each slit. Place fish on a grill rack or broiler pan coated with cooking spray; cook 4 minutes on each side until fish is medium-rare or until desired degree of doneness. Combine 1 tsp. oregano and juice in a medium bowl. Dip grilled fish into juice mixture; place on plate. Add oil to remaining juice mixture; stir well with a whisk. Spoon juice mixture over fish; sprinkle with pepper.

Yield: 4 servings
Serving size: 1 tuna steak and 2 1/2 T. sauce

Calories: 283
Fat: 11.7g

2 Tuna Steaks (about 1/4 lb. Each)
1 T. Soy Sauce
1 T. Rice Vinegar
1/8 tsp. Ground Ginger
1 T. Whipped and softened butter, divided
1/2 tsp. Dry Mustard

In non-reactive dish large enough for tuna in single layer arrange tuna. Combine soy sauce, vinegar and ginger and pour over tuna. Let stand five minutes, turn tuna over and let stand five minutes longer. Combine 2 tsp. butter and mustard, refrigerate until serving. In skillet melt remaining butter. Add tuna, reserving marinade and cook over medium-high heat until bottom of tuna is browned, about two minutes. Turn tuna over, drizzle with reserved marinade and cook another 2-3 minutes. Transfer tuna to plates, and top each with half the mustard butter.

1 lb. sea scallops
1/4 rice or oat flour, seasoned with Mrs. Dash or pepper
1 T. water or broth for sautéing
2 cloves garlic, chopped
1 large shallot, finely chopped
1/2 tsp red pepper flakes
1 C. white wine
1 C. low sodium broth
1 (14oz) can low or no sodium tomatoes, in juice
1/4 tsp saffron
1 lb large shrimp, peeled and deveined
12 leaves fresh basil (or use regular dried basil)
1 lemon zested

Lightly coat the scallops in flour, shake off excess. Brown scallops about 2 minutes on each side (you can use water or broth), then remove from pan. Add garlic, shallots, and red pepper flakes. Reduce heat a little and sauté about 2 minutes, stirring constantly. Add wine. Reduce wine 1 minute, then add stick, tomatoes, and saffron. When liquids come to a bubble, add shrimp and cook 2-3 minutes. Return scallops to pan and cook 2-3 minutes longer. Top with basil and lemon zest; serve over rice.

1 lb. lg. shrimp
3 green onions, including tops
1/2 med. cucumber
1 (4 oz.) jar pimento
2 T. snipped fresh dill or minced parsley
1/4C. rinsed and crumbled feta cheese (1 oz.)
2 T. lemon juice
2 T. olive oil
1 T. white wine vinegar
1 tsp. Dijon-style mustard or spicy brown mustard
1 clove garlic, minced
1/2 tsp. black pepper

Shell and devein shrimp. Slice onions thin. Peel, seed, and chop cucumber. Drain pimentos and pat dry. Bring 1 quart unsalted water to boil. Add shrimp and cook, stirring until just firm, about 2 minutes. Drain, rinse under cold running water, and drain again. Place shrimp in large bowl and add green onions, cucumber, pimentos, dill, and cheese. In small bowl whisk together lemon juice, olive oil, vinegar, mustard, garlic and pepper. Pour over the shrimp mixture and toss gently to mix.

Yield: 4 servings
Calories: 193
Fat: 10g
Fiber: 0g

2 T. Butter
1 Shallot, chopped
1/2 lb. Mushroms, cleaned and sliced
1 T. chopped fresh Parsley
2 T. Flour
1 1/2 C. Hot Milk
4oz. can Crabmeat, well drained
4 C. cooked Spiral Noodles
Salt and Pepper

Melt butter in saucepan over medium heat. Add shallot, mushrooms and parsley; cook 3-4 minutes. Mix in flour until well incorporated. Cook 2 minutes over low heat. Season well and pour in milk; mix and continue cooking 8-10 minutes over low heat. Add crabmeat, mix well, and cook 2 minutes more. Taste and adjust seasonings; serve over hot noodles.

Yield: 4 servings
Calories: 362
Fat: 10g
Fiber: 3.3g

1 1/2 lbs jumbo shrimp, peeled
1 lb. fresh asparagus spears
1 T. olive oil
4 cloves garlic, pressed
1/3 C. fresh basil leaves, sliced into ribbons
1 (7.25-oz.) jar roasted red peppers, sliced
2 T. capers, drained
1 tsp. cornstarch
3/4 C. fat-free chicken broth
2 T. lemon juice
2 T. dry white wine
4 C. cooked fettuccine (cooked without salt and fat)
1/2 tsp. freshly ground pepper (optional)

Peel shrimp, and de-vein if desired, leaving tails intact. Snap off tough ends of asparagus; cut diagonally into 2-inch pieces. Steam 5 minutes or until crisp-tender. Place oil in a saucepan over medium heat. Add garlic; sauté until tender. Add shrimp; cook for 3 minutes or until pink. Remove shrimp. Add asparagus, basil, red peppers and capers to pan; heat thoroughly. Combine cornstarch and broth; add to pan. Cook, stirring occasionally, 5 minutes or until thickened. Stir in lemon juice and wine. Place pasta in a bowl. Add shrimp and vegetable mixture; toss. Sprinkle with freshly ground pepper, if desired.

Yield: 4 servings
Calories: 432
Fat 8.6g
Fiber 4.2g

1 1/2 lb. Jumbo Shrimp
1 T. Oil
1 Red Pepper, cut into strips
2 Green Onions, sliced
1 tsp. chopped jalapeño Pepper
1 C. Salsa
1/2 C. refried Beans
1/2 C. hot Chicken Stock
Salt and Pepper

Shell and devein shrimp. Heat oil in skillet over medium high heat. Add shrimp and cook 2 minutes. Add bell pepper, onions and jalapeño; continue cooking 3 minutes. Remove shrimp and set aside. Add salsa and refried beans to skillet; miix well and pour in chicken stock. Cook 5 minutes. Return shrimp to skillet and heat through, about 1 minute.

Yield: 4 servings
Calories: 198
Fat: 6g
Fiber: 1.6g

3 C. fresh spinach leaves, chopped
1 egg, beaten
1/4 C. soft breadcrumbs
1/4 tsp. dried whole thyme
Dash of pepper
4 flounder fillets (1 lb.)
1 1/2 tsp. cornstarch
2 T. water
1 (6-oz.) can vegetable cocktail juice
Fresh parsley sprigs

Place spinach in a vegetable steamer. Place over boiling water, and steam just until wilted; drain well, and chop. Combine spinach, egg, breadcrumbs, thyme, and pepper in a small bowl; set aside. Rinse fillets with cold water, and pat dry. Spoon one-fourth of mixture in center of each fillet; roll up jellyroll fashion, beginning at narrow end, and place seam side down in an 8-inch square baking dish. Cover and bake at 375 degrees for 15 to 20 minutes. Transfer rolls to a serving platter, and keep warm. Combine cornstarch and water in a small saucepan, stirring until smooth. Stir in cocktail juice. Cook over medium heat until thickened and bubbly. Pour sauce over fish rolls. Garnish with fresh parsley, and serve immediately.

Yield: 4 servings
Calories: 150
Fat: 3g
Fiber: 1g

1 (14.75-ounce) can red salmon, drained (I used leftover poached salmon)
1 (15-ounce) can chickpeas (garbanzo beans), drained
1 cup fresh breadcrumbs (about 2 slices)
1/4 cup sliced ripe olives
1/2 cup chopped fresh parsley
2 T. lime juice
1 tsp. hot sauce
1/2 tsp. ground cumin
1/4 tsp. salt
2 large egg whites, lightly beaten
1 T. vegetable oil, divided

To prepare salmon cakes, remove bones and skin from salmon. Place chickpeas in a medium bowl; partially mash chickpeas with a fork. Stir in salmon, breadcrumbs, and olives. Combine parsley and next 5 ingredients (parsley through egg whites) in a small bowl; stir into salmon mixture. Divide mixture into 12 equal portions, shaping each into a 3/4-inch-thick patty. Heat 1-1/2 tsp. oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 4 minutes. Carefully turn patties over, and cook 4 minutes or until golden. Repeat procedure with 1-1/2 tsp. oil and remaining patties.

Yield: 6 servings
Servign Size: 2 cakes

Calories: 282
Fat: 11.5g
Fiber: 3.7g

Notes: I used a whole wheat bread with 2g fiber / slice, and smashed it in the blender until it was all crumbs. There is a lot of fat in one serving, but its mostly GOOD fats from the fish and the olives, so don’t be scared off by the numbers!

Malcolm liked these quite a bit, and ended up eating them until they were gone, which is good, since I didn’t like them at all. But I don’t like fish, no matter how many times I keep making some thinking “this time it will be different”, so I am not the best judge of the recipe!

2 T. olive oil
2 T. all-purpose flour
1 tsp. Old Bay crab boil seasoning
1 1/2 tsp. salt
1/8 tsp. cayenne
2 large egg whites
1 C. cornflake crumbs
1 tsp. chili powder
1 1/2 tsp. dried oregano
6 cod, scrod or other thick white fish fillets (2 1/4 lb. total)
1 1/2 lb. new red potatoes, with skins and thinly sliced
6 cloves garlic, sliced
1/4 tsp. black pepper

Pour oil into roasting pan. Place pan on lowest rack in oven while heating to 450°. Meanwhile, line jelly-roll pan with foil. Lightly coat with cooking spray. On sheet of waxed paper, combine flour, crab seasoning, 1/2 tsp. salt and cayenne. In small bowl, beat egg whites until stiff, glossy peaks form. On second sheet of waxed paper, combine crumbs, chili powder and 1 tsp. oregano. Dip fillets into flour mixture to coat both sides (photo 1, above). Working with one fillet at a time, spread beaten whites on one side (photo 2). Cover egg white side with crumb mixture. Repeat with whites and crumbs on other side. Place on foil-lined baking pan. When oven is heated, add potatoes, garlic, remaining 1/2 tsp. oregano, remaining 1 tsp. salt and the black pepper to hot roasting pan; toss to coat potatoes. Return to oven. Place fish on pan in middle rack in oven. Bake in 450° oven until fish is crisp and cooked through, 15 minutes; remove from oven and keep warm. Bake potatoes another 5 minutes or until tender and browned.

Yield: 6 servings
Calories: 277
Fat: 5g
Fiber: 3g

2 T. olive oil
2 T. all-purpose flour
1 tsp. Old Bay crab boil seasoning
1 1/2 tsp. salt
1/8 tsp. cayenne
2 large egg whites
1 C. cornflake crumbs
1 tsp. chili powder
1 1/2 tsp. dried oregano
6 cod, scrod or other thick white fish fillets (2 1/4 lb. total)
1 1/2 lb. new red potatoes, with skins and thinly sliced
6 cloves garlic, sliced
1/4 tsp. black pepper

Pour oil into roasting pan. Place pan on lowest rack in oven while heating to 450°. Meanwhile, line jelly-roll pan with foil. Lightly coat with cooking spray. On sheet of waxed paper, combine flour, crab seasoning, 1/2 tsp. salt and cayenne. In small bowl, beat egg whites until stiff, glossy peaks form. On second sheet of waxed paper, combine crumbs, chili powder and 1 tsp. oregano. Dip fillets into flour mixture to coat both sides (photo 1, above). Working with one fillet at a time, spread beaten whites on one side (photo 2). Cover egg white side with crumb mixture. Repeat with whites and crumbs on other side. Place on foil-lined baking pan. When oven is heated, add potatoes, garlic, remaining 1/2 tsp. oregano, remaining 1 tsp. salt and the black pepper to hot roasting pan; toss to coat potatoes. Return to oven. Place fish on pan in middle rack in oven. Bake in 450° oven until fish is crisp and cooked through, 15 minutes; remove from oven and keep warm. Bake potatoes another 5 minutes or until tender and browned.

Yield: 6 servings
Calories: 277
Fat: 5g
Fiber: 3g