FISH FILLETS & CUCUMBER-ORANGE SALSA

Fish Fillets and Cucumber-Orange Salsa

When you're really in a hurry, don't peel the cucumber--the peel will add additional fiber to this tropical fish dish.

SERVINGS: 4 servings (1 piece fish with about 1/3 cup salsa per serving)

CARB GRAMS PER SERVING: 6

2	6.3-ounce packages frozen classic grilled salmon or classic char-grilled fish fillets
1	cup chopped, peeled English cucumber
1	large orange, peeled, seeded, and chopped
2	tablespoons chopped red onion
1	teaspoon salt-free citrus seasoning blend or garlic and herb seasoning blend

1. Prepare fish according to package directions. Meanwhile, for salad: In a small bowl, combine cucumber, orange, red onion, and seasoning blend. Serve with cooked fish

Nutrition Facts Per Serving:

• Servings: 4 servings (1 piece fish with about 1/3 cup salsa per serving)
• Calories121
• Total Fat (g)4
• Saturated Fat (g)1
• Monounsaturated Fat (g)2
• Polyunsaturated Fat (g)1
• Cholesterol (mg)20
• Sodium (mg)312
• Carbohydrate (g)6
• Total Sugar (g)5
• Fiber (g)1
• Protein (g)16
• Vitamin C (DV%)31
• Calcium (DV%)2
• Iron (DV%)3

Diabetic Exchanges

• Vegetables (d.e.).5
• Lean Meat (d.e.)2
• Fat (d.e.).5

ORANGE ROUGHY

Orange Roughy

 

Ingredients:
2 orange roughy fillets, each 4 ounces
1 lemon, cut into 4 wedges
1 teaspoon fresh thyme, chopped

Directions:

Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat
a baking dish with cooking spray.

Place the fish in the prepared baking dish. Squeeze the juice from 2 lemon wedges
over each fillet. Sprinkle with thyme.

Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8
to 10 minutes. Remove from the oven. Serve immediately.

Serves 2

Nutritional Analysis
(per serving)
Serving size: 1 fillet
Calories 90 Cholesterol 23 mg
Protein 17 g Sodium 73 mg
Carbohydrate 6 g Fiber 0 g
Total fat 1 g Potassium 420 mg
Saturated fat trace Calcium 68 mg
Monounsaturated fat 0.5 g

ROASTED SALMON W/ SHIITAKE, LEEK, & ARUGULA SALAD

Roasted Salmon with Shiitake, Leek & Arugula Salad

Need to eat and run? No problem. Roasting the fish and vegetables in one pan keeps cleanup to a minimum. 

Serves 4

1/2 lb. shiitake mushrooms, stemmed and sliced 1/4 inch thick
1 medium leek, white and light-green parts only, halved lengthwise, rinsed well, and sliced 1/8 inch thick
3 Tbs. extra-virgin olive oil
Kosher salt and freshly ground black pepper
1 medium lemon
4 skinless salmon fillets, 6 to 8 oz. each
3 lightly packed cups (3 oz.) baby arugula

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Position a rack in the center of the oven and heat the oven to 450°F. Line a large rimmed baking sheet with parchment.
In a medium bowl, toss the mushrooms, leek, oil, 1/2 tsp. salt, and 1/4 tsp. pepper.
Finely grate the lemon zest. In a small bowl, mix the zest with 1 tsp. salt and 1/4 tsp. pepper.
Arrange the salmon on the baking sheet, rub the lemon zest mixture on the tops and sides of the fillets, and scatter the mushrooms and leeks around the fish in a single layer.
Roast until the vegetables are tender and the fish is opaque in the center, about 15 minutes. If the fish finishes cooking before the vegetables, transfer it to a plate and continue to roast the vegetables until tender, 3 to 5 minutes more.
Combine the arugula and roasted vegetables in a large bowl. Squeeze about 1 Tbs. juice from the lemon onto the vegetables and toss to combine. Season to taste with salt, pepper, and more lemon juice. Divide the mixture among four serving plates. Top each salad with a piece of the fish and serve.

Serving Suggestions

Serve with Honey-Lemon-Glazed Cauliflower.

nutrition information (per serving):
Calories (kcal): 410; Fat (g): 16; Fat Calories (kcal): 140; Saturated Fat (g): 1.5; Protein (g): 41; Monounsaturated Fat (g): 9; Carbohydrates (g): 8; Polyunsaturated Fat (g): 3.5; Sodium (mg): 530; Cholesterol (mg): 105; Fiber (g): 2;

RED SNAPPER W/ RED PEPPER CREAM SAUCE

Red Snapper with Red Pepper Cream Sauce 

 

Preperation Time: 10 minutes

Serves: 6

Cooking Time: 20 minutes

Ingredients:

1 tbsp plain low fat yogurt

1 tbsp tomato paste

1-1/2 lb red snapper fillets

1/4 cup water

1 tsp chili powder

1/2 small onion, chopped

1/2 red bell pepper, seeded and chopped

3 tbsp light cream cheese

2 tbsp white vinegar

Cooking Directions:

Turn on broiler. Combine first 4 ingredients in a saucepan over medium-high heat. Bring to a boil and reduce heat to low. Cover and simmer about 10 minutes, or until vegetables are tender. Drain and transfer to a food processor or blender. Season with salt and pepper to taste. Add next 4 ingredients and process until smooth. Arrange snapper fillets on a lightly oiled broiler pan. Spread with sauce. Place fillets 6 in. from heat source and broil about 10 minutes. 

Nutrition Facts

Calories 170

% Calories From Fat 18%

Total Fat 3.4g

Saturated Fats 1.3g

Mono-unsaturated Fats 0.8g

Poly-unsaturated Fats 0.8g

Cholesterol 58mg

Sodium 97mg

Total Carbohydrates 2.6g

Dietary Fiber 0.5g

Sugar 1.2g

Protein 31g