PAN-SEARED SALMON W/ PLUM-CUCUMBER SALAD

Pan-Seared Salmon with Plum-Cucumber Salad

This sunset-hued dish is as delicious as it is gorgeous, so it's sure to impress whether you serve it on a weeknight or to weekend dinner guests. The seasoned rice vinegar enhances the sweet and tangy salad for a lovely counterpart to the salmon. 

Serves 4

4 small ripe plums (12 oz.), pitted and thinly sliced
1/2 cup seeded, small-diced English cucumber
1/4 cup small-diced red onion
1/4 cup small-diced orange bell pepper
Scant 1/4 cup small fresh cilantro leaves
4 tsp. canola oil
2 tsp. seasoned rice vinegar
Kosher salt and freshly ground black pepper
Four 6 oz. skin-on salmon fillets (preferably scaled, each about 1-inch thick)

---

Tip: If you can't find ripe plums, pluots or apricots will work just as well.     

Stir the plums, cucumber, red onion, bell pepper, cilantro, 2 tsp. of the canola oil, the vinegar, 1/4 tsp. salt, and 1/8 tsp. pepper in a medium bowl. Set aside at room temperature.
Season both sides of the salmon with 1/2 tsp. salt and 1/8 tsp. pepper. Heat the remaining 2 tsp. canola oil in a 12-inch skillet over high heat. Swirl to coat the pan. When the oil is shimmering hot, add the fillets skin side down and cook without moving for 30 seconds. Reduce the heat to medium high and continue to cook until the skin is well browned and the sides of the fillets are opaque about halfway up, 2 to 4 minutes. Turn the salmon and cook, without moving, until the fillets are slightly firm to the touch, 3 to 4 minutes more. Serve skin side up with the salad.

Serving Suggestions

Serve with golden Saffron Couscous.

nutrition information (per serving):
Calories (kcal): 360; 

Fat (g): 17; 

Fat Calories (kcal):  150; 

Saturated Fat (g):  2.5; 

Protein (g):  39; 

Monounsaturated Fat (g): 7; 

Carbohydrates (g): 10; 

Polyunsaturated Fat (g): 6; 

Sodium (mg): 300; 

Cholesterol (mg): 105; 

Fiber (g): 1;

Grilled Jerk Shrimp Orzo Salad 

• 2 Servings
• Prep: 25 min. Grill: 25 min.

25 25 50

Ingredients

• 1 large ear sweet corn in husk
• 1 teaspoon olive oil
• 1/3 cup uncooked whole wheat orzo pasta
• 6 fresh asparagus spears, trimmed
• 1/2 pound uncooked medium shrimp, peeled and deveined
• 1 tablespoon Caribbean jerk seasoning
• 1 small sweet red pepper, chopped
• 
  DRESSING:
• 2 tablespoons white vinegar
• 1 tablespoon water
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

• Carefully peel back corn husk to within 1 in. of bottom; remove silk. Brush corn with oil. Rewrap corn in husk and secure with kitchen string. Grill corn, covered, over medium heat for 25-30 minutes or until tender, turning often.
• Meanwhile, cook orzo according to package directions. Drain and rinse in cold water; set aside.
• Thread asparagus spears onto two parallel metal or soaked wooden skewers. Rub shrimp with jerk seasoning; thread onto two skewers. Grill asparagus and shrimp, covered, over medium heat for 5-8 minutes or until asparagus is crisp-tender and shrimp turn pink, turning once.
• Cut corn from cob; place in a large bowl. Cut asparagus into 1-in. pieces; add to bowl. Add the shrimp, orzo and pepper. In a small bowl, whisk the dressing ingredients. Pour over salad; toss to coat. Yield: 2 servings.

Nutrition Facts: 2 cups equals 

352 calories, 1 cup: 176

12 g fat (2 g saturated fat), 1 cup: 6g fat

138 mg cholesterol, 

719 mg sodium, 

38 g carbohydrate, 1 cup: 19 g Carbs

8 g fiber, 

26 g protein.  1 cup: 13 protein

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 vegetable, 1 fat.

Confetti Tilapia Packets

• 4 Servings
• Prep/Total Time: 30 min.

15 15 30

Ingredients

• 1 medium green pepper, cut into 3/4-inch pieces
• 4 green onions, sliced
• 3 bacon strips, chopped
• 1 celery rib, chopped
• 1 large tomato, chopped
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 4 tilapia fillets (4 ounces each)
• 4 teaspoons lemon juice

Directions

• In a large skillet, saute the green pepper, onions, bacon and celery until vegetables are tender and bacon is crisp; drain. Add the tomato, salt and pepper; heat through.
• Place each fillet on a double thickness of heavy-duty foil (about 12 in. square). Drizzle fillets with lemon juice. Top with vegetable mixture. Fold foil around fish and seal tightly. Grill, covered, over medium-hot heat for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Yield: 4 servings.

Nutrition Facts: 1 packet equals 

141 calories, 

3 g fat (1 g saturated fat), 

60 mg cholesterol, 

459 mg sodium, 

5 g carbohydrate, 

2 g fiber, 

24 g protein.  

Diabetic Exchanges: 

3 lean meat, 

1 vegetable.

Red Clam Sauce over Spaghetti Squash 

Preparation time: 10 min	Servings: 4
Cooking time: 40 min

Ingredients:

4 cups spaghetti squash, halved lengthwise and seeded

2 cups canned red clam sauce

Cooking Directions:

Preheat oven to 350°F. 

Halve squash lengthwise and discard seeds. 

Place squash, cut side down, in a baking dish. 

Add .5 in. of water.  

Bake 40-45 minutes, or until squash is tender. 

Remove squash from water and cool. 

Microwave Directions: Place squash, cut side down, in a baking dish and add 1/4 cup water. 

Cover the dish with heavy-duty plastic wrap and make vent holes.  

Microwave at HIGH 15 minutes, or about 5 minutes per 1 lb, until squash is tender. 

Remove the spaghetti-like strands by scraping squash with a fork. 

Heat red clam sauce in a heavy non-reactive saucepan over medium-low heat, stirring frequently, until heated throughout. 

Set aside and keep warm. 

Serve over cooked spaghetti squash. 

Nutrition Facts

Calories 89

% Calories From Fat 8.3%

Total Fat 0.8g

Saturated Fats 0.1g

Mono-unsaturated Fats 0g

Poly-unsaturated Fats 0.2g

Cholesterol 0mg

Sodium 450mg

Total Carbohydrates 20g

Dietary Fiber 0.5g

Sugar 4g

Protein 1.4g

CHIPOTLE SPICED SHRIMP

Chipotle Spiced Shrimp

Ingredients

1/2 pound uncooked shrimp, peeled and deveined (about 32 shrimp)
2 tablespoons tomato paste
1 1/2 teaspoons water
1/2 teaspoon extra-virgin olive oil
1/2 teaspoon minced garlic
1/2 teaspoon chipotle chili powder
1/2 teaspoon fresh oregano, chopped

Directions

Rinse shrimp in cold water. Pat dry with a paper towel and set aside on a plate.

To make the marinade, whisk together the tomato paste, water and oil in a small bowl. Add garlic, chili powder and oregano. Mix well.

Using a brush, spread the marinade (it will be thick) on both sides of the shrimp. Place in the refrigerator.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Put the shrimp in a grill basket or on skewers and place on the grill. Turn the shrimp after 3 to 4 minutes. The cooking time varies depending on the heat of the fire, so watch carefully.

Transfer to a plate and serve immediately.

Serves 4

Nutritional Analysis
(per serving)
Serving size: 8 shrimp
Calories 73 
Cholesterol 85 mg
Protein 12 g 
Sodium 151 mg
Carbohydrate 3 g 
Fiber 1 g
Total fat 2 g 
Potassium 199 mg
Saturated fat trace 
Calcium 37 mg
Monounsaturated fat 1 g

SMOKED SALMON DIP

SMOKED SALMON DIP

Combining salmon with fromage blanc makes a light, creamy dip.

Makes 1 cup

1/4 pound smoked salmon, coarsely chopped
3 tablespoons light cream cheese
1/2 cup fromage blanc
2 teaspoons fresh lemon juice
2 scallions, green part only, chopped
Pinch of cayenne pepper
Freshly ground black pepper
1 tablespoon capers, rinsed and drained

Place the salmon, cream cheese, fromage blanc, lemon juice, scallions, and cayenne pepper in a food processor. Add 5 or 6 grinds of black pepper.
Whirl until the mixture is creamy. Add the capers and pulse 4 or 5 times to distribute them evenly.
Serve with celery stalks or cucumber spears, or spread on black bread.

Per serving (1 tablespoon):
21 calories, 

1g fat , 

0g saturated fat, 

3g protein, 

1g carbohydrates. 

0g fiber

SLOWCOOKER SEAFOOD STEW

seafood Stew for the Slowcooker. 

2 tablespoons olive oil
2 cloves garlic, finely chopped
1 cup sliced baby carrots (1/4 inch thick)
3 cups sliced, quartered roma tomatoes (6 large)
1/2 cup chopped green bell pepper
1/2 teaspoon fennel seed
1 cup water
1 bottle (8 oz) clam juice
1 pound cod (1 inch thick) cut into 1 inch pieces
1/2 pound uncooked peeled deveived medium shrimp
1 teaspoon Splenda
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon red pepper sauce
2 tablespoons chopped fresh parsley

Directions
1. Mix oil and garlic in 3 1/2 to 4 quart slow cooker. Add carrots, tomatoes, bell pepper, fennel seed, water and clam juice; stir.
2. Cover and cook on low heat setting 8 to 9 hours or until vegetables are tender.
3. About 20 minutes before serving, gently stir in cod, shrimp, sugar, basil, salt, and pepper sauce. Cover and cook on high heat setting for 15 to 20 minutes or until fish flakes easily with fork. Stir in parsely.
Serving size is about a cup. 

1 serving: 

180 calories, 

6 grams fat, 

5 grams carbohydrates, and 

22 grams of protein

Diet Exchanges: 

1/2 starch, 

2 1/2 lean meat, 

1 vegetable. 

Carbohydrate Choices: 1/2

Number of Servings: 6

Scallop Stir-Fry Salad

Prep Time: 10 mins

Cook Time: 6 mins

Total Time: 16 mins

Ingredients

• 6 ounce(s) sea scallops, fresh or frozen
• 1 tablespoon orange juice
• 1 tablespoon soy sauce, reduced-sodium
• 1 1/2 teaspoon vinegar, rice
• 1/2 teaspoon oil, toasted sesame
• 1 tablespoon oil, cooking
• 1/2 cup(s) pea pods, fresh, halved, strings and tips removed
• 1/4 cup(s) onion(s), green, sliced
• 1/2 pepper(s), red, bell, seeded and sliced into strips
• 6 ounce(s) corn, baby, rinsed and drained
• 1 cup(s) cabbage, napa (Chinese), shredded
• 1 cup(s) spinach

Preparation

1. Thaw scallops, if frozen. Rinse scallops; pat dry. In a small bowl, stir together orange juice, soy sauce, vinegar, and sesame oil. Set aside.
2. In a skillet, heat 2 teaspoons cooking oil over medium-high heat. Add scallops; stir-fry about 2 minutes or until opaque. Remove scallops from skillet.
3. Add remaining 1 teaspoon cooking oil to skillet. Add pea pods, sweet pepper, and green onion; stir-fry for 2 to 3 minutes or until crisp-tender. Add scallops, corn, and orange juice mixture; stir-fry about 1 minute or until heated through. Remove from heat.
4. In a salad bowl, combine cabbage and spinach. Top with scallop mixture; toss to combine.
Makes 2 (11/2-cup) servings.

Nutritional Info (Per serving):

Calories: 203, 

Saturated Fat: 1g, 

Sodium: 633mg, 

Dietary Fiber: 4g, 

Total Fat: 9g, 

Carbs: 12g, 

Cholesterol: 28mg, 

Protein: 18g

Exchanges: 

Vegetable: 2, 

Lean Meat: 2, 

Fat: 2

Carb Choices: 1

BAKED SALMON W/ HORSERADISH MAYONNAISE

Baked Salmon With Horseradish Mayonnaise

Ingredients

• 1 pounds fish, salmon fillet, cut into 4 pieces
• 2 tablespoon shallot(s), chopped
• 1/4 cup(s) wine, dry white, or vermouth
• 2 tablespoon mayonnaise, light
• 2 tablespoon sour cream, light or fat-free
• 2 teaspoon lemon juice, fresh
• 2 teaspoon horseradish, prepared, drained
• 2 teaspoon capers, drained (optional)

Preparation

1. Preheat the oven to 450 degrees F. Prepare a shallow roasting pan or baking dish with nonstick pan spray.

2. Place the salmon fillets, skin-side down, in the pan. Sprinkle the shallots over the slices; pour wine evenly over all. Bake 6 to 8 minutes, or just until the fish is opaque.


3. While the fish is cooking, combine the mayonnaise, sour cream, lemon juice, horseradish, and capers, if desired, in a small bowl; mix well.

4. Transfer the salmon and shallots to warm serving plates with a slotted spatula. Top each serving with a heaping tablespoon of horseradish mayonnaise. Garnish with capers, if desired.
Nutritional Info (Per serving): 

Calories: 231, 

Saturated Fat: 2g, 

Sodium: 121mg, 

Dietary Fiber: 0g, 

Total Fat: 13g, 

Carbs: 2g, 

Sugars: 1g, 

Cholesterol: 82mg, 

Protein: 25g

Exchanges: Lean Meat: 4

BAKED FISH EN PAPILLOTE W/ MIXED SPRING VEGETABLES

Baked Fish En Papillote with Mixed Spring Vegetables

Whole fish or fillets
Parchment paper - found in a roll in the plastic wrap section of supermarket (great kitchen tool so foods don't stick) OR foil
Lemon or orange
Olive oil
Oregano
Sea salt and freshly ground black pepper

A bag of steam in the microwave vegetables
1 tablespoon butter

- Cut a large sheet of parchment paper and place on kitchen counter. Paper will be folded over fillet so it needs to be double the size of your baking sheet.

- fold paper in half, place on baking sheet, open like a book, place a few thin citrus slices on right half of 'book' lay fish on top of citrus.

- squeeze some of the citrus over fish, place the slices on top, then drizzle the fish with olive oil, using about 2 tablespoons

- sprinkle fish with oregano, salt, and black pepper

- fold over the paper, and begin folding edges of paper over itself beginning at the fold and moving around the edges

- bake for 20 minutes

- when fish has five minutes left to bake, microwave vegetables toss with butter and salt in bowl

- remove fish, slit open parchment, transfer to plates with portion of vegetables

TOMATO CRAB BISQUE

Tomato Crab Bisque

One is good…more is better. At least when it comes to variations of tomato soup! This one has the addition of sweet crab, but leaving it out, or adding something else instead would be fine. Team this up with a Caesar salad and some breadsticks for the family to dip. Makes a quick lunch or light dinner that is elegant and impressive.

3 tablespoons olive oil
3 tablespoons finely minced onion
1 large clove garlic, minced
3 tablespoons flour
3 cups low-sodium tomato juice
One 12-ounce can evaporated milk
1/4 teaspoon thyme
1/4 teaspoon basil
1/4 teaspoon Old Bay Seasoning
1/8 teaspoon red pepper flakes
1/4 teaspoon Worcestershire sauce
1 teaspoon Splenda
Kosher salt and black pepper to taste
10 ounces lump crab meat

In a stockpot, over medium heat, combine olive oil, onion, and garlic. Cook for 10 minutes or until softened. Stir in flour very well and cook for one minute. Stir in tomato juice, evaporated milk, thyme, basil, Old Bay Seasoning, red pepper flakes, Worcestershire sauce, Splenda, salt, and pepper. Bring to boil. Reduce heat to low and simmer, stirring ocassionally, for 15 minutes or until thickened. Stir in crab meat and heat through.

Makes 6 servings.

Per Serving:
231 Cal;
16 g Protein;
12 g Tot Fat;
15 g Carb;
1 g Fiber;
4 g Sugar;
471 mg Sodium

SEAFOOD CHOWDER

Seafood Chowder

 

It was 33 degrees here in Fort Lauderdale this morning, and the entire world was procuring ingredients for soup at Whole Foods. I was no different as I picked up some fresh and perfect ingredients for classic New England chowder.

2 tablespoons butter
1 medium onion, diced
2 stalks celery, diced
2 tablespoons flour
1 bottle clam juice
1 cup chicken broth
1 large Yukon Gold potato, cut into small dice
1 pound cod filet, or any mild white fish, cut into 2 inch cubes
1 pound bay scallops or medium shrimp (peeled and cleaned)
1 teaspoon Old Bay Seasoning
Kosher salt and freshly ground black pepper
2 cups milk

Melt the butter in a large saucepan and sauté the onion and celery over medium high heat until translucent, 3 to 4 minutes. Stir in the flour and cook for 1 to 2 minutes, stirring constantly. Whisk in the clam juice and chicken broth, cooking until smooth and thickened. Stir in the milk, potatoes, and Old Bay and simmer until the potatoes are soft, 10 to 12 minutes. Add the fish and shellfish, lower heat, and simmer until just cooked through, 3 to 4 minutes. Season with salt and pepper.

Serves 6.
Calories 275;
Fat 9 g;
Carbs 14 g;

Protein 33 g

SHRIMP GUMBO

Ingredients:

2 tablespoons olive oil, divided
2 tablespoons Carbquick *
2 celery stalks, chopped
1 small green bell pepper, seeded and chopped
small onion, chopped
2 cans (14 1/2 ounces each) reduced sodium
chicken broth plus 1 cup water
1 cup diced stewed tomatoes
2 teaspoons Creole seasoning blend
2 garlic cloves, pushed through a press
1 pound collard greens, washed, cut in strips,
or 2 packages (10 ounces each) frozen
1 package (10 ounces) frozen cut okra
2 pounds large shrimp, shelled and deveined
Hot red pepper sauce
Salt and pepper

Directions:

1 Cut chicken into bite-size pieces. Place chicken in a 3 1/2- or 4-quart slow cooker.
2 Stir in chicken broth, water, sweet pepper, green onions, soy sauce, ginger, and crushed red pepper.
3 Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
4 If using low-heat setting, turn to high-heat setting. Stir in pea pods and cabbage.
5 In a small bowl beat egg well. Slowly add egg to soup, stirring gently. Cover and cook for 10 additional minutes. Serve hot.

Makes 8 (1 cup)Servings

Nutritional Info Per Serving: 
Calories 232; 
Carbs 10.5 g; 
Total Fat 7 g; 
WW Points 4

LEMON HERB TILAPIA W/ ZUCCHINI

Lemon Herb Tilapia With Zucchini

Ingredients

• 1/2 cup(s) lemon juice
• 3 clove(s) garlic
• 1 teaspoon basil, dried
• 1 teaspoon tarragon, dried
• 1 teaspoon thyme, dried
• 4 fish, tilapia, filets, 4 oz. each
• 2 small zucchini, thinly sliced lengthwise
• 1 tablespoon margarine
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground

Preparation

1. Preheat oven to 400 degrees. Combine lemon juice, garlic, and herbs in a medium bowl. Add fish; cover and marinate in the refrigerator for 15 minutes.
2. Remove fish from marinade (reserve the marinade). Spray a 12x12-inch sheet of aluminum foil with cooking spray.
3. Place 2 fillets of fish on the sheet of aluminum foil. Top with half of zucchini. Repeat layering with another layer of fish, then remaining zucchini.
4. Sprinkle chunks of margarine over the top of fish and drizzle 1/4 cup of the marinade over the top. Sprinkle with salt and pepper.
5. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.

Nutritional Info (Per serving):

Calories: 155, 

Saturated Fat: 2g, 

Sodium: 217mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 5g, 

Sugars: 2g, 

Cholesterol: 76mg, 

Protein: 23g

Exchanges: 

Vegetable: 1, 

Lean Meat: 3, 

Fat: 0.5

Carb Choices: 0.5

SHRIMP DEVILED EGGS

Shrimp Deviled Eggs

 

A wonderful holiday standby dressed up with a little seafood. Such a simple addition but it adds enough ‘wow’ to make you blush from the compliments. I start with the first step of cooking the eggs, as it is just as easy to turn out eggs with a tender white and a beautiful yellow yolk… minus the green ring.

6 large eggs
3 tablespoons mayonnaise
2 teaspoons Dijon mustard
½ teaspoon Old Bay seasoning
¼ pound cooked shrimp finely chopped
3 scallions, finely minced, including tender green tops

Place eggs in a covered pan just large enough for a single layer. Add water to cover the eggs by about one inch. Bring to a boil over high heat, cover pan, reduce heat to low and barely simmer for 16 minutes. Pour off hot water, fill pan with cold water, cooling eggs enough to handle. Crack and remove shells immediately.

Neatly split eggs lengthwise and remove yolks to a medium bowl. Mash yolks with fork until fine textured and fluffy. Add mayonnaise, mustard, Old Bay, shrimp, half of the scallions and blend well. Scrape filling into a medium plastic bag and squeeze into one corner. Snip off corner with scissors about ½ inch from tip to use as a pastry bag. Place whites on decorative plate and fill each hollow with a squeeze of filling. Sprinkle with Old Bay and garnish with remaining scallions. Cover platter and chill.

Makes 12 deviled eggs.
Each half:
Calories 65,
fat 5g,
carbs .5g,

protein 5g

ORANGE ROUGHY TOPPED W/ A SWEET & TANGY SALSA

Orange roughy topped with a sweet and tangy salsa.

Prep Time:	2 minutes
Cook Time:	8 minutes

Ingredients

1 medium nectarines , cut into 1/2 inch pieces
1/2 medium cucumber , seeded and cut into 1/2 inch piece
1/2 medium kiwi, peeled , cut into 1/2 inch pieces
2 tbsp fresh chopped green onion
4 1/2 tsp orange juice
1 1/2 tsp white wine vinegar
8 oz orange roughy fillet , about 1 inch thick (fresh or frozen)
1/2 tsp olive oil
1/4 tsp black pepper
1 cooking spray

Directions 1 In small bowl, combine nectarine, cucumber, kiwifruit, green onion, orange juice, and vinegar for the salsa. Cover. Chill until ready to serve.
2 If frozen, thaw fish. Rinse and pat dry using paper towel. Rub oil evenly onto both sides of fish. Sprinkle with pepper.
3 Preheat grill to medium.
4 Coat grill basket with cooking spray. Place fish in prepared grill basket on grill rack. Cook, uncovered, 8 to 12 minutes or until fish flakes easily.
5 To serve, separate fish into pieces and top with nectarine salsa.

Nutrition Facts
Makes 2 servings
Amount Per Serving
Calories	165.9
Total Carbs	13.6 g
Dietary Fiber	2.4 g
Sugars	9.5 g
Total Fat	2.5 g
Saturated Fat	0.2 g
Unsaturated Fat	2.3 g
Potassium	504 mg
Protein	22.6 g
Sodium	93.2 mg
Dietary Exchanges 1/4 Fat, 1 Fruit, 1/4 Vegetable, 3 Very Lean Meat

WATERMELON & CRESS SALAD W/ GRILLED SHRIMP & HEARTS OF PALM

Watermelon and Cress Salad with Grilled Shrimp and Hearts of Palm

Watermelon’s crunch and subtle sweetness provide a nice contrast to the savory, tender shrimp and hearts of palm. Ricotta salata (salted, pressed fresh ricotta) is similar to feta in texture but not as salty.  

Serves 2

5 Tbs. extra-virgin olive oil
1 Tbs. Dijon mustard
2 tsp. finely grated lemon zest
Kosher salt and freshly ground black pepper
8 oz. jumbo shrimp (21 to 25 per lb.), peeled and deveined, tails left intact
3 canned hearts of palm, drained and patted dry (about half a 14-oz. can)
1 Tbs. Champagne vinegar
1 tsp. minced shallot
6 oz. watercress or upland cress, separated into small sprigs, thicker stems trimmed
1/2 cup packed fresh basil, thinly sliced
12 oz. watermelon, thinly sliced into narrow wedges, rind removed, seeded if necessary
3 oz. ricotta salata, crumbled (about 3/4 cup)

---

Prepare a medium-high gas or charcoal grill fire. Meanwhile, in a medium bowl, whisk 1-1/2 Tbs. of the olive oil, 2 tsp. of the mustard, the lemon zest, 1/4 tsp. salt, and 1/4 tsp. pepper. Toss the shrimp in the marinade and let sit for about 10 minutes.

Thread the shrimp onto metal skewers. Toss the hearts of palm with 1/2 Tbs. of the olive oil and 1/4 tsp. each salt and pepper. Grill the shrimp and hearts of palm, flipping once, until they have nice grill marks and the shrimp are just cooked through, about 4 minutes total. When cool enough to handle, halve the hearts of palm lengthwise, and then cut crosswise into thirds. Remove the shrimp from the skewers.

In a small bowl, whisk the remaining 1 tsp. mustard with the vinegar, shallot, and 1/4 tsp. each salt and pepper. Whisk in the remaining 3 Tbs. olive oil in a thin stream. Add more salt and pepper to taste.

In a large bowl, toss the cress and basil with just enough of the dressing to lightly coat. Season to taste with salt. Divide the greens between 2 plates. Top with the watermelon wedges and drizzle lightly with the remaining dressing. Top with the hearts of palm, shrimp, and crumbled ricotta salata.

Serving Suggestions

Serve with Bruschetta with Fig & Walnut Anchoiade.

nutrition information (per serving):
Calories (kcal): 550; 

Fat (g): 44; 

Fat Calories (kcal): 390; 

Saturated Fat (g): 10; 

Protein (g): 28; 

Monounsaturated Fat (g): 27; 

Carbohydrates (g): 14; 

Polyunsaturated Fat (g): 4; 

Sodium (mg): 1780; 

Cholesterol (mg): 160; 

Fiber (g): 3;

SALMON W/ GRAPEFRUIT SAUCE

Salmon With Grapefruit Sauce

Ingredients

• 1/2 cup(s) shallot(s), minced, or finely chopped sweet onion
• 2 teaspoon oil, olive
• 1 pounds fish, salmon fillet, cut into four pieces
• 3/4 cup(s) grapefruit, juice and segments for garnish

Preparation

1. Saute the shallots in the oil in a nonstick skillet until tender, about 4 minutes. Add the salmon and grapefruit juice. Cover and simmer over low heat until the salmon is opaque, about 6 to 8 minutes. Transfer the salmon to warm serving plates.
2. Increase the heat and simmer the juices about 2 minutes until reduced to 1/2 cup; pour over the salmon.

SERVES 4

Nutritional Info (Per serving):

Calories: 242, 

Saturated Fat: 2g, 

Sodium: 56mg, 

Dietary Fiber: 1g, 

Total Fat: 12g, 

Carbs: 8g, 

Sugars: 4g, 

Cholesterol: 70mg, 

Protein: 25g

Exchanges: 

Fruit: 0.5, 

Lean Meat: 4

Carb Choices: 0.5

GRILLED SHRIMP W/ CILANTRO DIPPING SAUCE

Grilled Shrimp with Cilantro Dipping Sauce Recipe

• 4 Servings
• Prep: 25 min. + marinating Grill: 5 min. 

25 5

Ingredients

• 2 tablespoons minced fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon minced fresh chives
• 1 garlic clove, minced
• 1 pound uncooked medium shrimp, peeled and deveined
• 
  DIPPING SAUCE:
• 1 cup fresh cilantro leaves
• 1 cup fat-free mayonnaise
• 1 jalapeno pepper, seeded
• 1 garlic clove, peeled
• 1 tablespoon white vinegar
• 1 teaspoon sugar
• Dash cayenne pepper

Directions

• In a large resealable plastic bag, combine the cilantro, oil, chives and garlic. Add the shrimp; seal bag and turn to coat. Cover and refrigerate for 1 hour.
• In a blender, combine the sauce ingredients; cover and process until blended. Chill until serving.
• Thread shrimp onto four metal or soaked wooden skewers. Grill, covered, over medium heat for 2-3 minutes on each side or until shrimp turn pink. Serve with sauce. Yield: 4 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 skewer with 1/4 cup sauce equals 

208 calories, 

10 g fat (2 g saturated fat), 

144 mg cholesterol, 

615 mg sodium, 

11 g carbohydrate, 

1 g fiber, 

19 g protein.