Lobster Rolls

One of the world's most luscious sandwiches, the lobster roll is an affordable way to stretch and enjoy this premium ingredient. The humble hot dog bun is traditional here, an important component that won't upstage the star. You can make the mayo-based lobster filling up to a day ahead and keep it refrigerated until just before serving

Yield 8 servings (serving size: 1 sandwich)

Ingredients

• 5 tablespoons canola mayonnaise
• 1/4 cup finely chopped celery
• 3 tablespoons minced onion
• 2 tablespoons whole milk Greek-style yogurt (such as Fage)
• 1 1/2 teaspoons chopped fresh dill
• 1/2 teaspoon kosher salt
• 1/8 teaspoon ground red pepper
• 1 pound cooked lobster meat, cut into bite-sized pieces (about 3 [1 1/2-pound] lobsters)
• 2 tablespoons butter, melted
• 8 (1 1/2-ounce) hot dog buns
• 8 Bibb lettuce leaves

Preparation

1. Combine first 7 ingredients in a medium bowl, stirring well. Add lobster to mayonnaise mixture; toss. Cover and chill 1 hour.

2. Brush butter evenly over cut sides of buns. Heat a large skillet over medium-high heat. Place buns, cut sides down, in pan; cook 2 minutes or until toasted. Line each bun with 1 lettuce leaf; top with 1/3 cup lobster mixture.

Nutritional Information

Calories: 272

Fat: 12.3g (sat 3.3g,mono 5.1g,poly 2.9g)

Protein: 16.3g

Carbohydrate: 22.9g

Fiber: 1.2g

Cholesterol: 52mg

Iron: 1.9mg

Sodium: 629mg

Calcium: 105mg

Bill and Cheryl Jamison, Cooking Light, JUNE 2009

Mango Rice Salad with Grilled Shrimp

This dish teams sweet mangoes with curry-marinated shrimp and crunchy vegetables. Customize the recipe to suit your preferences--try chicken in place of shrimp, or omit the shrimp and serve the salad cold or at room temperature as a side dish. For added flavor, use basmati or jasmine rice.

Yield 6 servings (serving size: 2 skewers and about 1 cup salad)

Ingredients

• 1 tablespoon minced fresh garlic
• 1 tablespoon minced peeled fresh ginger
• 1 tablespoon low-sodium soy sauce
• 4 teaspoons curry powder
• 1/8 teaspoon ground red pepper
• 1/8 teaspoon ground cumin
• 1 1/2 pounds medium shrimp, peeled and deveined (about 36 shrimp)
• 2 cups water
• 2/3 cup light coconut milk
• 1 1/4 cups uncooked long-grain rice
• 3/4 cup shredded carrot
• 2 cups diced peeled mango (about 2 mangoes)
• 1 1/2 cups diced red bell pepper
• 1/2 cup sliced green onions
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon chopped fresh parsley
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• Cooking spray
• Cilantro sprigs (optional)

Preparation

Combine first 6 ingredients in a medium bowl. Add shrimp; toss to coat. Cover and chill 1 hour.

Bring water and coconut milk to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer 15 minutes or until the liquid is absorbed. Add carrot and next 7 ingredients (through salt); toss gently to combine.

Prepare grill or grill pan to medium-high heat.

Thread 3 shrimp onto each of 12 (6-inch) skewers. Place skewers on grill rack or grill pan coated with cooking spray; grill 3 minutes on each side or until shrimp are done. Serve skewers over salad. Garnish with cilantro sprigs, if desired.

Nutritional Information

Calories: 342 (11% from fat)

Fat: 4.1g (sat 1.8g,mono 0.5g,poly 1g)

Protein: 27.4g

Carbohydrate: 48.9g

Fiber: 2.9g

Cholesterol: 172mg

Iron: 5.3mg

Sodium: 478mg

Calcium: 95mg

Cynthia Nicholson, Cooking Light, JUNE 2005

Angel Hair with Spicy Shrimp

This recipe serves 4

Hands-On Time 0h15m

Total Time 0h15m

Ingredients

• 3/4 pound angel hair pasta or spaghetti
• 1 tablespoon olive oil
• 2 cloves garlic, chopped
• 1 pound frozen peeled and deveined medium shrimp, thawed
• 3/4 cup dry white wine
• 1/4 teaspoon crushed red pepper
• kosher salt
• 2 tablespoons butter

Directions

• 1Cook the pasta according to the package directions. Drain the pasta and return it to the pot.
• 2Meanwhile, heat the oil in a large skillet over medium heat. Add the garlic and cook, stirring, for 1 minute (do not let it brown). Add the shrimp, wine, red pepper, and 1/2 teaspoon salt. Simmer until the shrimp are opaque, 2 to 3 minutes. Stir in the butter until melted.
• 3Toss the pasta with the shrimp mixture.

• By Sara Quessenberry, October 2008

Nutritional Information Servings Per Recipe 4

• Amount Per Serving

• Calories 540
• Fat 13g
• Sat Fat 4g
• Cholesterol 187mg
• Carbohydrate 67g
• Calories From Fat 21%
• Calcium
• Sodium 456mg
• Protein 34g
• Fiber 2g
• Sugar 3g

Quick Tip

Dried pasta can stay in a cabinet or on a pantry shelf for a full year, even if the package has been opened.

From RealSimple.com

POM Shrimp

POM Shrimp
(Adapted from POM Wonderful)


1/4 cup POM Wonderful Pomegranate Juice
1 tablespoon toasted sesame oil
1 tablespoon vegetable oil
1 teaspoon ground coriander
1 1/2 teaspoons ground cumin
Freshly ground black pepper
1 1/2 teaspooons mustard seeds
1 shallot, minced
2 garlic cloves, minced
10 large shrimp (1 1/4 pounds), peeled and de-veined
1/2 tablespoon red wine vinegar
Kosher salt
1 packed cup light-colored frisee (chicory), heavy stems removed, leaf portion torn into 2-inch pieces
Pomegranate seeds for garnish

In a large skillet, combine 1/2 tablespoon sesame oil with vegetable oil, coriander, cumin, pepper and mustard seeds, shallots and garlic. Place over medium heat and cook, stirring for 4 minutes. Raise heat and stir in the shrimp and cook, turning and stirring, for 3 minutes, or until shrimp are opaque.

Reduce heat. Stir in the pomegranate juice, vinegar and salt. Cook, stirring and scraping bottom of pan, for 1 minute. Stir in remaining sesame oil.

Place 1/2 cup frisee on each plate. Top with shrimp, and drizzle sauce around plate. Sprinkle with pomegranate arils.

From Dishing Up Delights.

Cumin-spiced Mahi Mahi with Nectarine-Avocado Salsa

As you may have noticed, I'm a big fan of fish tacos. I will put as many yummy fish-taco recipes on this blog as possible. Fish tacos are something that I grew to love later in life (like, within the past 2-3 years) and now I can't stop eating them. That, and shrimp burritos. Love 'em! Hope you do too.

Yield Makes 4 servings

Ingredients

• 1 1/2 teaspoons kosher salt
• 1 teaspoon ground cumin
• 1/4 teaspoon dried oregano
• 1/8 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 1/8 teaspoon cayenne pepper
• 4 (4-ounce) mahi mahi fillets
• 12 corn tortillas
• Cooking spray
• Nectarine-Avocado Salsa
• Zesty Sour Cream

Preparation

Combine first 6 ingredients, and sprinkle over all surfaces of the fish. Grill fish, skin side up, on lightly oiled grates over medium-high heat (350° to 400°) for 4 minutes. Turn fish over, and grill 4 minutes or until fish becomes opaque and begins to flake. Remove skin, and break fish into chunks.

Lightly coat tortillas with cooking spray, and grill 1 to 2 minutes each side.

Fill each tortilla with fish and top with Nectarine-Avocado Salsa and Zesty Sour Cream. Serve immediately.

Jennifer Martinkus and Derrin Davis, Coastal Living, MARCH 2005

Curry-Mango Shrimp

Yield Makes 2 to 3 servings

Ingredients

• 1/2 cup mango chutney
• 3 tablespoons fresh lime juice
• 1 tablespoon olive oil
• 1 tablespoon grated fresh ginger
• 1/2 teaspoon curry powder
• 1 pound peeled and deveined large shrimp
• 3 (10-inch) metal skewers

Preparation

Combine first 5 ingredients; brush half of mixture over shrimp. Cover and let stand 15 minutes. Thread shrimp evenly onto skewers.

Grill shrimp, covered with grill lid, over medium-high heat (350º to 400º) 3 minutes on each side or until shrimp turn pink. Brush with remaining chutney mixture, and serve.

Pour: To complement the diverse flavors of the curry-mango marinade, try a Hogue Riesling from Washington's Columbia Valley. The naturally crisp acidity balances sweet peach and apricot flavors for a refreshing finish.

Julia Rutland, Coastal Living, MAY 2008

Salmon Burger

Yield Makes 4 servings

Ingredients

• 1 (14.75-ounce) can salmon, drained and flaked
• 1 egg, lightly beaten
• 1/4 cup heavy cream
• 2 tablespoons finely chopped shallot
• 1 garlic clove, minced
• 1/4 cup minced red bell pepper
• 1 teaspoon dried Italian seasoning blend
• 1/4 teaspoon dried crushed red pepper
• 1/4 teaspoon fresh ground black pepper
• 1 teaspoon lemon zest
• 1/4 cup Italian-seasoned breadcrumbs
• 1/4 teaspoon garlic salt
• 1/2 tablespoon chopped fresh Italian parsley
• 1 tablespoon canola oil
• 4 whole-wheat buns
• Garnishes: lettuce, tomato slices

Preparation

Combine salmon and next 12 ingredients in a bowl. Mix well. Form mixture into 4 equal patties about 1/2 inch thick.

Heat oil in a nonstick skillet over medium heat. Add patties, and cook 5 minutes on each side. Top bottom halves of buns with salmon burgers. Garnish, if desired. Cover with bun tops.

Coastal Living, APRIL 2008

(Swordfish) with Linguini and Veggies

We are not supposed to be eating Swordfish right now so I would substitute another thick, white fish for this recipe. If you want to know what fish is safe to eat, for yourself and for the environment, go to the Environmental Defense Fund's website.


Yield Makes 2 servings

Ingredients

• 4 to 6 ounces uncooked linguine
• 2 (6-ounce) swordfish steaks
• Salt
• Freshly ground black pepper
• 1/2 cup all-purpose flour
• 2 tablespoons olive oil, divided
• 2 garlic cloves, minced
• 4 ounces cremini mushrooms, sliced
• 2 tablespoons dry white wine
• 1 (12-ounce) jar marinated artichoke hearts, drained
• 1 (15-ounce) can diced tomatoes, undrained
• 2 tablespoons chopped fresh basil

Preparation

Prepare linguine according to package directions.

Meanwhile, sprinkle swordfish steaks with salt and pepper, and dredge in flour. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook fish 4 to 5 minutes on each side or until done. Remove from skillet, cover, and keep warm.

Sauté garlic in remaining 1 tablespoon oil 1 minute. Add mushrooms and wine; cook 3 to 5 minutes or until mushrooms are tender. Stir in artichoke hearts and remaining ingredients. Serve immediately over drained pasta.

Wine Note: Artichokes have a reputation for being difficult to match with wine, but this is a good opportunity to try a different grape. Pair Wild Horse Viognier with this and other rich seafood dishes.

Julia Rutland, Coastal Living, MAY 2007

Hazelnut Crusted Scallops

Yield Makes 2 servings

Ingredients

• 5 tablespoons butter, divided
• 1/2 cup dry white wine
• 1/4 cup heavy whipping cream
• 1 teaspoon fresh thyme
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Pinch of grated or ground nutmeg
• 1 pound sea or bay scallops, drained
• 1/4 cup panko (Japanese breadcrumbs)
• 1/4 cup finely chopped hazelnuts
• Hot cooked pasta
• Garnish: fresh thyme sprigs

Preparation

Preheat oven to 375°.

Melt 4 tablespoons butter in a cast-iron or ovenproof skillet. Stir in wine and next 5 ingredients. Add scallops, turning to coat. Remove from heat.

Melt remaining 1 tablespoon butter in a small bowl in the microwave, and stir in panko and nuts. Sprinkle mixture over scallops. Bake at 375° for 10 to 12 minutes or until bubbly and golden brown. Serve with hot cooked pasta. Garnish, if desired.

Julia Rutland, Coastal Living, NOVEMBER 2007

Sablefish with Sun-dried Tomato Tapenade

I made this last night with my husband and the fish was delicious! We broiled it on high for a little longer than 10 minutes and with the olive oil it was perfect. The tapenade was too strong for this dish, I thought (he liked it). It overpowered the subtle flavor of the fish. I would make it with chicken breasts before fish again. Shown here with the Kale Salad.



Yield Makes 2 servings

Ingredients

• 1/2 cup oil-packed sun-dried tomatoes, undrained
• 1/4 cup pitted kalamata olives
• 1 tablespoon capers
• 1 garlic clove, coarsely chopped
• 1 teaspoon grated lemon rind
• 1 tablespoon fresh lemon juice
• 2 (6-ounce) boneless sablefish, cod, or halibut fillets
• 2 teaspoons olive oil
• Salt and freshly ground black pepper to taste

Preparation

Combine sun-dried tomatoes and next 5 ingredients in a food processor. Pulse until finely minced. Set aside.

Place fillets on a lightly greased baking sheet and drizzle with oil. Sprinkle with salt and pepper.

Broil fillets 5 inches from heat 7 to 10 minutes or until opaque. Top with tapenade, and serve immediately.

Note: Rich, velvety sablefish, also known as butterfish or black cod, can be difficult to find in local markets, so buy it when you see a fresh supply. If unavailable, substitute Pacific halibut, cod, wahoo, or another firm white fish.

Wine note: "A French Vouvray or a Pinot Noir," says Eric Fullagar, at Freeport Cheese & Wine in Maine. "Another choice would be a dry French rosé. Most people are perplexed by rosé, but it's food-friendly."

Julia Dowling Rutland, Coastal Living, MAY 2006

Herbed Fish and Red Potato Chowder

If you can't find halibut, substitute cod or other flaky white fish. Serve with bread.

Yield 4 servings (serving size: 2 cups)

Ingredients

• 2 bacon slices
• 3 cups diced red potato (about 1 pound)
• 1 cup chopped onion
• 3 tablespoons all-purpose flour
• 2 (8-ounce) bottles clam juice
• 2 cups 2% reduced-fat milk
• 1 tablespoon chopped fresh thyme
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 12 ounces skinless halibut fillets, cut into 1-inch pieces
• 2 tablespoons chopped fresh flat-leaf parsley

Preparation

Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan. Reserve 1 tablespoon drippings in pan; discard remaining drippings. Cool bacon, and crumble. Set bacon aside. Add potato and onion to drippings in pan; sauté 3 minutes or until onion is tender. Add flour to pan; cook 1 minute, stirring constantly. Stir in clam juice; bring to a boil. Cover, reduce heat, and simmer 6 minutes or until potatoes are tender. Stir in milk; bring to a simmer over medium-high heat, stirring constantly (do not boil). Stir in thyme, salt, pepper, and fish; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Stir in parsley. Sprinkle with bacon.

Nutritional Information

Calories: 307 (24% from fat)

Fat: 8.1g (sat 3.5g,mono 3g,poly 0.9g)

Protein: 24.4g

Carbohydrate: 33.9g

Fiber: 2.5g

Cholesterol: 57mg

Iron: 2.2mg

Sodium: 611mg

Calcium: 198mg

Melanie Barnard, Cooking Light, NOVEMBER 2006

Grilled Grouper with Basil-Lime Pistou

Pistou (pees-TOO) is a southern French interpretation of pesto, the Italian herb and nut paste. Resting the chopped garlic allows heart-healthful compounds to develop. The instructions call for grilling, but you can also prepare the fish in a grill pan, cooking it about four minutes on each side.

Yield 4 servings (serving size: 1 fillet and about 1 tablespoon pistou)

Ingredients

• Pistou:
• 1 cup fresh basil leaves
• 1/4 cup (1 ounce) grated fresh Parmesan cheese
• 1/2 teaspoon grated lime rind
• 2 tablespoons fresh lime juice
• 1 1/2 tablespoons extravirgin olive oil
• 1/8 teaspoon salt
• 3 garlic cloves, chopped
• 
  Grouper:
• 4 (6-ounce) grouper fillets (about 1/2 inch thick)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Cooking spray

Preparation

1. To prepare pistou, combine first 7 ingredients in a food processor; pulse until finely chopped. Let stand 10 minutes.

2. Prepare grill.

3. To prepare grouper, sprinkle fish evenly with salt and pepper. Place fish on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with pistou.

Wine note: Soellner Wogenrain Grüner Veltliner 2006 ($16) from Austria boasts herbal and green pea aromas that pair well with the fresh, green flavors of this dish. The wine's bright, mouthwatering acidity slices through the olive oil and brings out the lime zest. —Jeffery Lindenmuth

Nutritional Information

Calories: 226 (33% from fat)

Fat: 8.2g (sat 2g,mono 4.5g,poly 1.2g)

Protein: 34.1g

Carbohydrate: 2.2g

Fiber: 0.6g

Cholesterol: 64mg

Iron: 1.9mg

Sodium: 514mg

Calcium: 105mg

Jackie Mills, MS, RD, Cooking Light, JULY 2008

Flounder Piccata

I LOVE piccata. I've made my own, but am looking forward to trying this one.

You can substitute any flaky white fish, such as tilapia or sole, in this easy, elegant supper.

Yield 4 servings

Ingredients

• 1 (3 1/2-ounce) bag boil-in-bag long-grain rice
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 4 (6-ounce) flounder fillets
• 2 tablespoons all-purpose flour
• 2 teaspoons olive oil
• 1/3 cup dry white wine
• 2 tablespoons fresh lemon juice
• 1 tablespoon drained capers, chopped
• 2 tablespoons butter
• 4 cups fresh baby spinach

Preparation

1. Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.

2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.

3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; sauté 1 minute or until wilted. Place 1/2 cup rice onto each of 4 plates. Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.

Nutritional Information

Calories: 332 (28% from fat)

Fat: 10.2g (sat 4.4g,mono 3.5g,poly 1.2g)

Protein: 31.3g

Carbohydrate: 27.4g

Fiber: 1.9g

Cholesterol: 95mg

Iron: 3mg

Sodium: 713mg

Calcium: 51mg

David Bonom, Cooking Light, MARCH 2008

Sweet Orange Salmon

Eight ingredients combine in a spice rub that would also be good on pork tenderloin medallions. Serve with orange wedges.

Yield 4 servings (serving size: 1 fillet)

Ingredients

• 2 tablespoons brown sugar
• 1 teaspoon chili powder
• 1/2 teaspoon grated orange rind
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon ground coriander
• 1/8 teaspoon black pepper
• 4 (6-ounce) salmon fillets
• Cooking spray

Preparation

Preheat broiler.

Combine first 8 ingredients in a small bowl. Rub spice mixture over both sides of salmon fillets. Place salmon on a broiler pan coated with cooking spray. Broil for 8 minutes or until salmon flakes easily when tested with a fork.

Nutritional Information

Calories: 303 (39% from fat)

Fat: 13.3g (sat 3.1g,mono 5.7g,poly 3.2g)

Protein: 36.2g

Carbohydrate: 7.5g

Fiber: 0.5g

Cholesterol: 87mg

Iron: 1mg

Sodium: 235mg

Calcium: 33mg

Robyn Webb, Cooking Light, MAY 2005

Pesto Halibut Kebabs

If you can't find fresh halibut, substitute another mild, firm white fish. Serve this dish with Israeli couscous tossed with toasted sliced almonds, dried cranberries, and chopped fresh parsley.

Yield 4 servings (serving size: 1 skewer and 1 lemon wedge)

Ingredients

• 1 1/2 pounds halibut, cut into 1-inch chunks
• 1 large red bell pepper, cut into 1-inch chunks
• 3 tablespoons prepared basil pesto
• 2 tablespoons white wine vinegar
• 1/2 teaspoon salt
• Cooking spray

Preparation

Preheat broiler.

Place fish and bell pepper in a shallow dish. Drizzle pesto and vinegar over fish mixture; toss to coat. Let fish mixture stand 5 minutes.

Thread fish and pepper alternately onto each of 4 (12-inch) skewers; sprinkle evenly with salt. Place skewers on a jelly-roll pan coated with cooking spray. Broil for 8 minutes or until desired degree of doneness, turning once.

Nutritional Information

Calories: 239 (30% from fat)

Fat: 7.9g (sat 1.2g,mono 2.3g,poly 2.9g)

Protein: 36.3g

Carbohydrate: 4g

Fiber: 1.2g

Cholesterol: 55mg

Iron: 1.8mg

Sodium: 514mg

Calcium: 104mg

Melanie Barnard, Cooking Light, MAY 2007

Tuscan Tuna Sandwiches

Chopped fennel bulb, fresh basil, and capers lend this speedy, no-cook supper vibrant Italian flair. Toasted bread adds a nice texture, but it's an optional step. You can serve sandwich with baked potato chips.

Yield 4 servings (serving size: 1 sandwich)

Ingredients

• 1/4 cup finely chopped fennel bulb
• 1/4 cup prechopped red onion
• 1/4 cup chopped fresh basil
• 2 tablespoons drained capers
• 2 tablespoons fresh lemon juice
• 2 tablespoons extravirgin olive oil
• 1/4 teaspoon black pepper
• 2 (6-ounce) cans solid white tuna in water, drained
• 1 (4-ounce) jar chopped roasted red bell peppers, drained
• 8 (1-ounce) slices sourdough bread, toasted

Preparation

Combine chopped fennel, red onion, 1/4 cup basil, capers, lemon juice, olive oil, 1/4 teaspoon black pepper, tuna, and bell peppers in a bowl, stirring well. Spoon 1/2 cup tuna mixture on each of 4 bread slices. Top each serving with 1 bread slice. Cut each sandwich in half diagonally.

Nutritional Information

Calories: 292 (31% from fat)

Fat: 10g (sat 1.6g,mono 5.6g,poly 1.7g)

Protein: 25.2g

Carbohydrate: 24.3g

Fiber: 3.3g

Cholesterol: 36mg

Iron: 2.4mg

Sodium: 878mg

Calcium: 85mg

David Bonom, Cooking Light, APRIL 2007

Fish Tacos with Cabbage Slaw

The sturdy texture of corn tortillas works best for these tacos, but you can use flour tortillas. Since the recipe makes more slaw than necessary for the tacos, serve the extra on the side.

Yield 4 servings (serving size: 2 tacos and about 1 cup cabbage mixture)

Ingredients

• 4 cups very thinly presliced green cabbage
• 1 cup chopped plum tomatoes
• 1/3 cup thinly sliced green onions
• 1/4 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice
• 5 teaspoons extravirgin olive oil, divided
• 1/2 teaspoon salt, divided
• 1 pound tilapia fillets
• 1 teaspoon chili powder
• 8 (6-inch) corn tortillas

Preparation

Combine first 4 ingredients in a large bowl. Add juice, 1 tablespoon oil, and 1/4 teaspoon salt; toss well to combine.

Heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with chili powder and remaining 1/4 teaspoon salt. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from heat, and cut fish into bite-sized pieces.

Warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down the center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve tacos with remaining cabbage mixture.

Nutritional Information

Calories: 305 (29% from fat)

Fat: 9.8g (sat 2g,mono 4.9g,poly 1.2g)

Protein: 26.5g

Carbohydrate: 30.1g

Fiber: 4.4g

Cholesterol: 75mg

Iron: 1.4mg

Sodium: 445mg

Calcium: 162mg

Allison Fishman, Cooking Light, JULY 2006

Spiced Salmon with Mustard Sauce

Butter-sautéed spinach seasoned simply with garlic, salt, and pepper makes a nice side dish for this fish entrée, but any wilted greens will do.

Yield 4 servings (serving size: 1 fillet)

Ingredients

• 2 teaspoons whole-grain mustard
• 1 teaspoon honey
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon ground red pepper
• 1/8 teaspoon garlic powder
• 1/4 teaspoon salt
• 4 (6-ounce) salmon fillets
• Cooking spray

Preparation

Preheat broiler.

Combine first 6 ingredients in a small bowl, stirring well with a fork. Rub mustard mixture evenly over each fillet. Place fillets, skin side down, on a jelly-roll pan coated with cooking spray. Broil 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Nutritional Information

Calories: 324 (53% from fat)

Fat: 18.9g (sat 3.7g,mono 6.6g,poly 6.7g)

Protein: 34g

Carbohydrate: 2.9g

Fiber: 0.1g

Cholesterol: 100mg

Iron: 0.8mg

Sodium: 268mg

Calcium: 22mg

Maureen Callahan, Cooking Light,

West African Shrimp Salad

I had a wonderful salad from a restaurant in San Francisco called Bissap Baobob and have never forgotten it.

These are the ingredients:
Deveined, peeled, cooked shrimp
Romaine lettuce
Sun-dried tomatoes, chopped
Cucumbers, diced
Red onion, chopped
Green olives, chopped
Served with a vinagrette dressing

You can also substitute some mango or orange for the sun-dried tomatoes and add some avocado for a fabulous Summer salad.

Grilled Shrimp and Green Bean Salad

Prep: 30 min., Soak: 30 min., Cook: 4 min., Chill: 15 min., Grill: 4 min.

Yield 4 to 6 servings

Ingredients

• 8 (12-inch) wooden skewers
• 1 1/2 pounds fresh green beans, trimmed
• 2 pounds peeled, medium-size raw shrimp
• Basil Vinaigrette, divided
• 6 cooked bacon slices, crumbled
• 1 1/3 cups shredded Parmesan cheese
• 3/4 cup chopped roasted, salted almonds
• Cornbread (optional)

Preparation

1. Soak wooden skewers in water to cover 30 minutes.

2. Cook green beans in boiling salted water to cover 4 minutes or until crisp-tender; drain. Plunge into ice water to stop the cooking process; drain, pat dry, and place in a large bowl.

3. Combine shrimp and 3/4 cup Basil Vinaigrette in a large zip-top plastic bag; seal and chill 15 minutes, turning occasionally. Remove shrimp from marinade, discarding marinade. Thread shrimp onto skewers.

4. Grill, covered with grill lid, over medium-high heat (350° to 400°) 2 minutes on each side or just until shrimp turn pink. Remove shrimp from skewers; toss with green beans, bacon, Parmesan cheese, almonds, and remaining 3/4 cup Basil Vinaigrette. Serve over hot cornbread, if desired.

Shelly King, St. Petersburg, Florida, Southern Living, MAY 2007