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)

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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;

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.

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

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

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

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)

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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

HAWAIIAN BREAKFAST - HIGH PROTEIN

RICE or
ALTERNATE RICE such as: FAKE RICE MADE FROM CAULIFLOWER
SAUSAGE PATTY or
HAMBURGER PATTY or
ANY PROTEIN MEAT (fish, ham, etc)
GRAVY (made from beef broth)
EGG-fried

SALMON W/WILTED GREENS

Salmon with Wilted Greens

A splash of toasted sesame oil adds a delicious, nutty nuance to the orange dressing.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 15

4	6-ounce fresh or frozen salmon steaks, cut 1-inch thick
3	tablespoons orange juice concentrate
2	tablespoons light soy sauce
1	tablespoon honey
2	teaspoons cooking oil
1	teaspoon toasted sesame oil
1/2	teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
6	cups torn mixed greens (such as spinach, Swiss chard, mustard, beet, or collard greens)
1	medium orange, peeled and sectioned
1	small red sweet pepper, cut into thin strips

1. Thaw fish, if frozen. Rinse fish; pat dry. For dressing, in a small bowl combine orange juice concentrate, soy sauce, honey, cooking oil, sesame oil, ginger and 3 tablespoons water.
2. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from heat for 5 minutes. Using a wide spatula, carefully turn fish over. Brush with 1 tablespoon of the dressing. Broil for 3 to 7 minutes more or until fish flakes easily with a fork. (Or, grill fish on the greased rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily with a fork, gently turning and brushing once with dressing halfway through grilling time.) Cover and keep fish warm while preparing the greens.
3. Place greens and orange sections in a large salad bowl. Bring remaining dressing to boiling in a large skillet. Add red pepper strips. Remove from heat. Pour over greens. Toss to mix. Divide among 4 dinner plates. Top each serving with a salmon steak. Serve immediately. Makes 4 servings.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories256
• Total Fat (g)9
• Saturated Fat (g)2
• Cholesterol (mg)31
• Sodium (mg)429
• Carbohydrate (g)15
• Fiber (g)2
• Protein (g)27
• Vitamin A (DV%)55
• Vitamin C (DV%)115
• Calcium (DV%)0
• Iron (DV%)19

Diabetic Exchanges

• Fruit (d.e.).5
• Vegetables (d.e.).5
• Lean Meat (d.e.)3.5
• Fat (d.e.).5

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

SWORDFISH W/ GINGER & GARLIC

Swordfish with Ginger and Garlic

Preparation time: 10 min	Servings: 6
Cooking time: 25 min

Ingredients:

1 ginger, pieces, about 1 in., grated extra fine

4 cloves garlic, crushed

3 leeks, cut into .5 in. rounds

6 swordfish steaks, about 6 oz each, .5 in. thick

3 tbsp fresh basil

1 tbsp olive oil

1/2 cup unsalted butter

Cooking Directions:

Heat butter in a heavy nonstick skillet over medium-low heat. Stir in leeks, garlic and ginger. Cook about 15 minutes, until leeks are tender. Season with salt and pepper to taste. Cover and keep warm. Coat rack with olive oil. Sprinkle steaks with salt and pepper to taste. Arrange on grill rack and cook about 3-5 minutes per side. Transfer steaks to a platter. Spoon vegetable mixture over steaks and garnish with basil.

Nutrition Facts

Calories 350

% Calories From Fat 59.1%

Total Fat 23g

Saturated Fats 12g

Mono-unsaturated Fats 7.7g

Poly-unsaturated Fats 2.1g

Cholesterol 94mg

Sodium 130mg

Total Carbohydrates 7.1g

Dietary Fiber 0.9g

Sugar 1.8g

Protein 28g

Orange Bayou Tuna

Preparation time: 10 min	Servings: 10
Cooking time: 10 min

Ingredients:

1 orange, sliced

10 tuna steaks, or swordfish steaks, about 6 oz each, .75 in. thick

3/4 tsp hot pepper sauce

1 tbsp Creole seasoning

1 tbsp steak sauce

3 tbsp orange juice

1-1/2 cups unsalted butter

3 tbsp orange peel, grated

5 cloves garlic, pressed

Cooking Directions:

Place first 8 ingredients in a heavy nonreactive saucepan over medium heat. Cook, stirring frequently, until butter melts, mixture boils and ingredients are mixed thoroughly. Remove from heat. Prepare grill or turn on broiler. Brush both sides of fish with sauce. Place on grill or broiler pan and cook about 4 minutes per side, basting frequently with sauce, until fish is almost cooked through. Do not over cook. Serve remaining sauce over fish. Garnish with orange slices.

Nutrition Facts

Calories 670

% Calories From Fat 43%

Total Fat 32g

Saturated Fats 19g

Mono-unsaturated Fats 7.9g

Poly-unsaturated Fats 2.3g

Cholesterol 260mg

Sodium 160mg

Total Carbohydrates 3.5g

Dietary Fiber 0.6g

Sugar 1.7g

Protein 87g

STEAMED SOLE W/ BLACK BEAN SAUCE

Steamed Sole with Black Bean Sauce 

Preparation time: 15 min	Servings: 6
Cooking time: 15 min

Ingredients:

1/2 tsp sugar

1 tbsp vegetable oil

2 tsp garlic cloves, crushed

1/4 tsp white pepper

1 scallion, finely shredded

1 tbsp low sodium soy sauce

1 tbsp ginger, finely shredded

3/4 tsp rice wine, or dry sherry

3/4 tsp sesame oil

2 tsp Chinese dried black beans, dul see

1 whole alaskan sole, about 1-1/4 lb each, cleaned and gutted, with head and tail intact

3/4 tsp salt

Cooking Directions:

Thoroughly rinse fish in cold water and pat dry. Sprinkle 1/2 tsp salt over the outside and into cavity of fish. Rinse black beans in several changes of cold water and drain. In a small bowl, mash beans, garlic, and sugar with back of wooden spoon. Stir in sesame oil, rice wine, pepper, and 1/8 tsp salt. Place fish in 9 in. shallow heatproof bowl and spread black beans over fish on both sides and in cavity. Bring water to a boil over high heat in a covered steamer large enough to fit the dish without touching the sides of the steamer. Carefully place dish into steamer, cover, and steam 5 minutes. Turn off heat and let stand, covered, 4 minutes. Test fish for doneness by poking the thickest part with a fork or chopstick; flesh should flake. If not, re-steam 1-2 minutes, or until fish just flakes. Carefully remove the dish from the steamer and pour off any liquid in the dish. In a small skillet, heat oil until hot but not smoking over high heat. Sprinkle ginger and scallion over fish. Drizzle soy sauce over fish and carefully pour oil over fish. The oil will make a crackling sound as it hits the fish. Serve immediately.

Nutrition Facts

Calories 58

% Calories From Fat 49.7%

Total Fat 3.2g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.6g

Poly-unsaturated Fats 2.1g

Cholesterol 14mg

Sodium 410mg

Total Carbohydrates 1.6g

Dietary Fiber 0.3g

Sugar 0.5g

Protein 5.5g

BROILED SWORDFISH

Broiled Swordfish

Ingredients:

1/2 bunch of watercress
Juice of 1/2 lemon
2 tablespoons plain low-fat yogurt
1/8 teaspoon pepper
Salt to taste
1 pound swordfish, about 1 inch thick
1 tablespoon virgin olive oil (optional)
Dash paprika

Directions:

1. Preheat broiler. Mince enough watercress to make 2 tablespoons. Reserve several sprigs
for garnish. Mix minced watercress with lemon juice, yogurt, pepper and salt.
2. Brush each side of fish with oil, if desired, and sprinkle with dash of paprika. Broil about
3 inches from heat source 8 minutes; turn and broil 8 to 10 minutes more until fish flakes
easily with a fork. Garnish with watercress sprigs and a small amount of the
lemon-watercress sauce.

Makes 4 Servings

Nutritional Info:
Exchanges: 3 Low-Fat Meat
Cal: 142; Pro: 23g; Sodium: 162mg; Chol: 44mg; Fat: 4g; Carbohydrates: 1g

FRIED CATFISH

Fried Catfish

Ingredients:

1/3 cup stone-ground yellow cornmeal
1 tsp good-quality chili powder
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt, (optional)
1/4 tsp freshly-ground black pepper
4 catfish fillets - (5 oz ea)
Olive oil cooking spray, as needed
2 tsp olive oil


Recipe Instructions:

Preheat oven to 400 degrees. In a shallow bowl, combine cornmeal, chili powder, cumin,
coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking
off any excess.

Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over
medium-high heat. Add the catfish and sauté for about 3 minutes per side, turning once,
until catfish starts to brown.

Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when
tested with a fork. Serve at once.

Yields 4 servings.

Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).

Nutrition Facts: 191 calories (32% calories from fat), 24 g protein, 7 g total fat (1.4 g
saturated fat), 8 g carbohydrate, 1 g dietary fiber, 82 mg cholesterol, 69 mg sodium.

SEASONED BAKED COD

Seasoned Baked Cod


Ingredients:

4 cod fillets, each 4 ounces
1 lemon, cut into 4 wedges
2 teaspoons Old Bay
seasoning

Directions:

Preheat the oven to 350 F. Lightly coat 4 squares of aluminum foil with
cooking spray.

Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge
over each fillet, and sprinkle each with 1/2 teaspoon Old Bay seasoning.

Wrap the aluminum foil around the fish. Place in the oven and bake until the
fish is opaque throughout when tested with the tip of a knife, about 10
minutes. Serve immediately.

Nutritional Analysis
(per serving)

Serving size: 1 fillet

Calories 98 Cholesterol 49 mg
Protein 21 g Sodium 382 mg
Carbs 3 g Fiber 0 g
Total fat 1 g Potassium 507 mg

SPICY SEA BASS

Spicy Sea Bass

Ingredients:

1/4 cup pineapple juice concentrate thawed
1/4 cup low-fat low-sodium chicken broth
1 teaspoon sesame oil
2 teaspoons minced red chili peppers
2 teaspoons minced ginger
1 tablespoon lite soy sauce
1 1/2 pounds Chilean sea bass
Yield:

Directions:

Combine all ingredients except the sea bass, then add the sea bass and
allow it to marinate for 1 hour in the refrigerator.

Prepare an outdoor grill with a rack set 6 inches from the heat source, or
prepare an oven broiler. Grill or broil the sea bass on each side until the
fish turns opaque, about 4 to 5 minutes per side, basting with excess
marinade.

6 Servings. Serving size: 3 ounces.

Exchanges Per Serving: 3 Very Lean Meat.

Nutrition Facts: Calories 133; Calories from Fat 25; Total Fat 3g; Saturated
Fat 1g; Cholesterol 47mg; Sodium 158mg; Carbohydrate 4g; Dietary Fiber
0g; Sugars 3g; Protein 21g.

BAKED LEMON SOLE

Baked Lemon Sole


Ingredients:

4 (3-1/4 oz.) sole fillets
2 tsp fresh parsley, chopped
2 tsp margarine, melted
1/8 tsp pepper
2 tsp lemon juice
1/8 tsp paprika
2 tbsp all-purpose flour

1. Rinse fillets thoroughly in cold water; pat dry with paper towels, and set
aside.
2. Combine melted margarine and lemon juice in a small bowl.
3. Combine flour, chopped parsley and pepper in a shallow container.
4. Dip fillets in margarine mixture and dredge in flour mixture. Transfer
fillets to a nonstick baking sheet, and drizzle any remaining margarine
mixture over fish.
5. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes
or until fish is golden brown and flakes easily when tested with a fork.
6. If a crisper texture is desired, broil baked fillets 4 inches from heat for 1
minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if
desired.

Makes 4 Servings

Nutritional Info Per Servings:
Calories: 92
Protein: 16 g
Sodium: 79 mg
Cholesterol: 50 mg
Fat: 1 g
Carbohydrates: 3 g
Exchanges: 2 Lean Meat

BAKED CATFISH

Baked Catfish

Ingredients:

4 catfish or ocean perch fillets (1 pound total), thawed if frozen
2 slices white bread, crumbled, or 1 cup fresh bread crumbs
2 tablespoons grated Romano or Parmesan cheese
2 teaspoons chopped fresh basil or oregano, or 1 teaspoon dried basil or
oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg, beaten, or 1/4 cup egg substitute
1/4 cup low-fat (1 percent) buttermilk

Directions:

1. Preheat the oven to 400 degrees F. Prepare a baking pan with nonstick
pan spray.
2. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or
oregano, salt and pepper. Set aside.
3. In another pie pan or dish, combine the egg and buttermilk.
4. Dip each fish fillet first in the milk mixture, then in the crumb mixture to
coat both sides with crumbs.
5. Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until
the fish flakes easily with a fork.

Makes 4 Servings

Nutritional Information (Per Serving)
Calories: 225
Sodium: 518 mg
Cholesterol: 121 mg
Fat: 11 g
Fiber: 0 g
Sugars: 1 g
Carbs: 7 g
Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat