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Easy Fish Tacos

4 Oct

Yield: 6 Servings

Prep Time: 5 minutes

Cook time: 15 minutes

Ingredients

  • 1 10.6-ounce package Gorton’s Extra Crunchy Fish Tenders
  • 3 8-inch flour tortillas
  • 1 small red onion, thinly sliced
  • 1 10-ounce jar tartar sauce
  • 1 1/2 cups shredded Romaine lettuce

Preparation

  • Bake the fish according to the package directions.
  • Wrap the stack of tortillas in foil and place in the oven during the last 5 minutes of baking.
  • To assemble the tacos, place the warm tortillas on serving plates, put 2 tenders on each tortilla, and cover with a few slices of the onion. Add a dollop of the tartar sauce and top with 1/4 cup of the lettuce.
  •  Fold over and serve.

Nutritional Information

Calories per serving: 469
Fat per serving: 33g
Saturated fat per serving: 2g
Protein per serving: 7mg
Carbohydrates per serving: 32g
Fiber per serving: 1g
Cholesterol per serving: 55mg
Iron per serving: 2mg
Sodium per serving: 812mg
Calcium per serving: 57mg

Source: Fake It, Don’t Make It, Real Simple  MAY 2005

Salmon Wrap

28 Sep

Yield: 1

Ingredients

  • Canned Alaskan boneless Salmon
  • Whole grain wrap
  • Chopped avocado
  • Tomatoes
  • Lettuce
  • Plain Yogurt

Preparation

  • Place canned Alaskan boneless skinless salmon on a whole grain wrap. Add chopped avocado, tomatoes, greens and plain yogurt. Wrap tightly, cut in half and serve.

Source: Care.com

Shrimp Caesar Salad

25 Sep

Yield: 2

Prep: 10 mins

Ingredients

  • 2 tablespoons broken walnuts (1/2 ounce)
  • 2/3 cup whole-wheat penne pasta (2 ounces)
  • 2 teaspoons olive oil
  • Salt and freshly ground black pepper
  • 8 cups washed ready-to-eat Romaine lettuce
  • 10 ounces cooked, peeled shrimp
  • 1 cup frozen shelled edamame, thawed (or 1 cup shelled fresh)
  • 4 tablespoons low-calorie Caesar dressing
  • 2 tablespoons grated Parmesan cheese

Preparation

  • Place a large saucepan filled with water on to boil over high heat.
  • Preheat broiler. Line a baking tray with foil. Place walnuts on tray, and toast under broiler 1 minute.
  • Remove tray from broiler, remove walnuts, and set aside.
  • Cook pasta 8 minutes. Drain, leaving 2 tablespoons pasta water in pan. Add olive oil to saucepan. Return pasta to pan, along with salt and pepper to taste. Toss well.
  • Divide lettuce between two dinner plates.
  • Add pasta. Top with shrimp, walnuts, and edamame.
  • Drizzle dressing over salad.
  • Sprinkle Parmesan cheese on top.In a medium bowl, mix together the pork, ginger, garlic, scallion, soy sauce, sesame oil, and tapioca starch. Shape into 6 individual patties.

Nutritional Information

Exchanges/Choices
2 starch
1 vegetable
6 lean meat
1 1/2 fat
Calories: 528
Calories from Fat: 162
Total Fat: 18 g
Saturated Fat 2.9 g
Monounsaturated Fat 5.2 g
Trans Fat: 0 g
Cholesterol: 262 mg
Sodium: 694 mg
Total Carbohydrate: 43.7 g
Dietary Fiber: 9.8 g
Sugars 9.9 g
Protein: 51.2 g

Source: Diabetes.org

Cajun Salmon Cakes with Lemon-Garlic Aioli

17 Sep

Yield: 4 servings (serving size: 2 patties and about 1 1/2 teaspoons aioli)

 

 

Ingredients

 

Aioli:

  • 2 tablespoons fat-free mayonnaise
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon bottled minced garlic

Cakes:

  • 3 (6-ounce) cans skinless, boneless pink salmon in water, drained
  • 1/4 cup sliced green onions
  • 1/4 cup fat-free mayonnaise
  • 2 tablespoons dry breadcrumbs
  • 1 teaspoon Cajun seasoning blend
  • 2 teaspoons Dijon mustard
  • 1/2 cup dry breadcrumbs
  • 1 tablespoon canola oil

 

Preparation

 

  • To prepare aioli, combine first 3 ingredients in a small bowl; set aside.
  • To prepare cakes, combine salmon and next 5 ingredients (through mustard) in a medium bowl. Divide salmon mixture into 8 equal portions, shaping each portion into a (1/2-inch-thick) patty. Dredge patties in 1/2 cup breadcrumbs.
  • Heat oil in a large nonstick skillet over medium-high heat. Place patties in pan; cook 3 minutes on each side or until lightly browned and heated through. Serve aioli over salmon.

 

Nutritional Information

 

Calories per serving: 254
Fat per serving: 9.1g
Saturated fat per serving: 0.6g
Protein per serving: 29g
Carbohydrates per serving: 16.3g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Michele Powers, Cooking Light  JULY 2005

 

 

 

Seared Scallops with Wilted Watercress and Bacon

13 Sep

Yield: Serves 4

Ingredients

  • 2 teaspoons canola oil
  • 1 1/2 pounds large sea scallops (about 16)
  • 3/8 teaspoon kosher salt, divided
  • 1/4 teaspoon sugar
  • 1/8 teaspoon freshly ground black pepper
  • 2 slices center-cut bacon $
  • 1/2 cup sliced shallots
  • 2 large garlic cloves, thinly sliced
  • 3 tablespoons fat-free, lower-sodium chicken broth $
  • 2 (4-ounce) packages trimmed watercress

Preparation

  • Heat a large cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle both sides of scallops evenly with 1/4 teaspoon salt, sugar, and pepper. Add scallops to pan; cook 3 minutes or until done, turning after 2 minutes. Remove from pan; keep warm.
  • Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Discard all but 2 teaspoons drippings. Add shallots and garlic to drippings in pan; sauté 2 minutes. Add broth to pan; bring to a boil. Add remaining 1/8 teaspoon salt and watercress to pan; cook 30 seconds or until greens begin to wilt. Place 4 scallops and about 1 cup watercress on each of 4 plates. Sprinkle servings evenly with bacon.

Nutritional Information

Calories per serving: 261
Fat per serving: 7.5g
Saturated fat per serving: 1.7g
Protein per serving: 33.5g
Carbohydrates per serving: 15.6g
Fiber per serving: 0.3g
Cholesterol per serving: 15.6mg
Iron per serving: 1.4mg
Sodium per serving: 594mg
Calcium per serving: 112mg

Source: Laraine Perri, Cooking Light  MAY 2012

Baked Shrimp in Tomato Feta Sauce

23 Aug

Yield: 4 servings

 

Ingredients

  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 14.5-ounce cans of diced tomatoes
  • 1/4 cup minced fresh parsley
  • 1 Tbsp minced fresh dill or 1 teaspoon dried dill
  • 1 to 1 1/4 pounds medium sized raw shrimp, peeled and deveined (can leave tails on), thaw if frozen
  • Pinch of salt, more to taste
  • Pinch black pepper, more to taste
  • 3 ounces feta cheese (about 2/3 cup, crumbled)

 

Preparation

  • Preheat oven to 425°F. Heat oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds more.
  • Add the tomatoes and bring to a simmer, reduce heat and let simmer for 5-10 minutes, until the juices thicken a bit.
  • Remove from heat. Stir in the herbs, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake, uncovered, until shrimp are cooked through, about 10-12 minutes.
  • Serve immediately. Serve with crusty French or Italian loaf bread, pasta, or rice.

 

 

Source: Simply Recipes

Northwest Roasted Halibut

22 Aug

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients

  • 4 4 – 6 ounces halibut fillets
  • Nonstick cooking spray
  • 2 tablespoons margarine, melted, but not hot
  • 3/4 cup finely chopped hazelnuts
  • 1 cup frozen mixed berries (blackberries, raspberries, blueberries, and/or strawberries) thawed
  • 1/2 teaspoon sugar

 

Preparation

  • Preheat oven to 400 F.
  • Thaw fish if frozen. Rinse fish; pat dry with paper towels. Spray a 15x10x1-inch baking pan with nonstick spray; set aside. In a shallow dish place margarine. In a second shallow dish place chopped hazelnuts. Dip fish in melted margarine. Coat both sides of fillets with nuts. Place coated fillets on prepared pan.
  • Bake for 8 to 10 minutes or until fish begins to flake when tested with a fork.
  • While the fish is roasting, puree the berries in a blender or a food processor. Pass the puree through a strainer to remove the seeds. Stir sugar into strained sauce. If desired, place the strained sauce in a small saucepan. Cook and stir over low heat until sauce is warm. Serve the sauce chilled or warmed with the fish.

 

Nutritional Information

Calories per serving: 361
Fat per serving: 24g
Saturated fat per   serving: 3g
Protein per serving: 28g
Carbohydrates per   serving: 11g
Fiber per serving: 4g
Cholesterol per serving: 36mg
Sodium per serving: 128mg

 

Source: Heart Healthy Online

Tuna Pan Bagnat

8 Aug

Yield: 4 sandwiches

Ingredients

  • 1/3 cup finely chopped red onion
  • 2 tablespoons chopped pitted niçoise olives
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 (6-ounce) can premium tuna, packed in oil, drained
  • 1 hard-cooked large egg, chopped
  • 1/4 cup thinly sliced fresh basil
  • 2 teaspoons extra-virgin olive oil
  • 1 (8-ounce) whole-wheat French bread baguette
  • 1 garlic clove, halved
  • 1 cup thinly sliced plum tomato (about 1)

Preparation

  • Combine first 7 ingredients in a medium bowl. Combine basil and oil; stir with a whisk.
  • Cut bread in half horizontally. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell; reserve torn bread for another use.
  • Rub cut sides of garlic clove over cut sides of bread; discard garlic.
  • Drizzle basil mixture evenly over cut sides of bread.
  • Spoon tuna mixture on bottom half of baguette. Arrange tomato slices over tuna mixture. Cover with top half of baguette.
  • Wrap filled baguette in plastic wrap, and let stand for 20 minutes. Cut filled baguette into 4 (3-inch) equal portions.

Nutritional Information

Calories per serving: 248
Fat per serving: 9.3g
Saturated fat per   serving: 1.4g
Protein per serving: 14.5g
Carbohydrates per   serving: 26.3g
Fiber per serving: 2.2g
Cholesterol per serving: 63mg
Iron per serving: 2mg
Sodium per serving: 589mg
Calcium per serving: 84mg

 

Source: Marcia Whyte Smart, Cooking Light MARCH 2009

Honey Ginger Grilled Salmon

7 Aug

Yield: 4 servings

 

Ingredients

  • 1 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • 1/3 cup reduced sodium soy sauce
  • 1/3 cup orange juice
  • 1/4 cup honey
  • 1 green onion, chopped
  • 1 1/2 lbs salmon fillets

 

Preparation

  • In a large self-closing plastic bag, combine first six ingredients; mix well.
  • Place salmon in bag and seal tightly.
  • Turn bag gently to distribute marinade.
  • Refrigerate 15 minutes or up to 30 minutes for stronger flavor.
  • Turn bag occasionally.
  • Lightly grease grill rack.
  • Preheat grill to medium heat.
  • Remove salmon from marinade; reserve the marinade.
  • Grill 12-15 minutes per inch of thickness or until fish flakes easily with a fork.
  • Brush with reserved marinade up until the last 5 minutes of cooking time.
  • Discard leftover marinade.

 

 

Nutritional Information

Calories per serving: 306
Fat per serving: 7.5g
Saturated fat per   serving: 1.4g
Protein per serving: 36.5g
Carbohydrates per   serving: 22.5g
Fiber per serving: 0.4g
Cholesterol per serving: 78.4mg
Sodium per serving: 837mg

 

Source: Food.com

Tuna with Jalapeno Sour Cream

25 Jul

 

Yield: 4 servings (1 tuna steak and 2.5 tbs sour cream)

Prep Time: 8 minutes

Cook Time: 6 minutes

 

Ingredients

  • 1/2 cupreduced-fat sour cream
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 tablespoonfresh lime juice (1/2 lime)
  • 1/4 cupchopped fresh cilantro
  • 1/4 teaspoonsalt
  • 1 tablespoonchili powder
  • 1/4 teaspoonsalt
  • 4 (6-ounce) tuna steaks (about 1 inch thick)
  • Cooking spray

Preparation

  • Combine first 5 ingredients; set aside.
  • Combine chili powder and 1/4 teaspoon salt. Rub tuna with chili powder mixture; coat with cooking spray. Place a large nonstick skillet over medium-high heat until hot; add tuna. Cook 3 minutes on each side or until desired degree of doneness.
  • Serve with sour cream mixture.

 

Nutritional Information

Calories per serving: 239
Fat per serving: 5.7g
Saturated fat per   serving: 2.8g
Protein per serving: 41.5g
Carbohydrates per   serving: 3.6g
Fiber per serving: 0.9g
Cholesterol per serving: 92mg
Iron per serving: 1.6mg
Sodium per serving: 396mg
Calcium per serving: 85mg

 

Source: Health.com – Tuna with Jalapeno Sour Cream