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Sole Capri

1 cup clam juice 1/4 cup dry white wine 2/3 cup slivered fresh basil 2/3 cup sun-dried tomatoes in oil, sliced Salt and pepper, to taste 4 Alaska Sole fillets (4 to 6 oz. each), fresh, thawed, or frozen 1 Tablespoon butter 1 Tablespoon olive, canola, peanut or grapeseed oil Lemon wedges, if desired Bring […]

Fish Fillets with Black Bean Compote

6 Alaska pollock, cod, or sole fillets (4 to 6 oz. each), fresh, thawed or frozen 4 teaspoons olive, canola, peanut or grapeseed oil, divided 1 white onion, chopped 3 cloves garlic, minced 1 teaspoon ground cumin 1 can (15 oz.) black beans, rinsed and drained 1 can (14 oz.) diced tomatoes 1 can (4 […]

VooDoo Beer Steamed Shrimp

recipe ingredients 1 Tbsp. fennel seeds 1 Tbsp. black peppercorns 1 Tbsp. whole allspice 1 tsp. mustard seeds 1 tsp. whole cloves 2 Tbsp. olive oil 1 red onion, coarsely chopped 1 head garlic, cut in half crosswise 1 to 3 jalapeno peppers, with seeds, chopped 2 bay leaves 1 Tbsp. finely shredded orange peel […]

Tuna Cakes with Lemon Dill Sauce

recipe ingredients 1 can (12 ounces) white tuna packed in water, drained and finely flaked 3/4 cup seasoned bread crumbs 1/4 cup minced green onion 2 tbsp. chopped drained pimentos 1 egg 1/2 cup skim milk 1/2 tsp. grated lemon peel 2 tbsp. margarine Lemon Dill Sauce: 1/4 cup nonfat chicken broth 1 tbsp. lemon […]

Tex-Mex Tequila Grilled Shrimp

recipe ingredients 2 Tbsp. tequila 1 Tbsp. vegetable oil 2 jalapeno or serrano chiles, sliced thin 1/2 teaspoon salt 1 lb. medium shrimp in shells 1/2 cup bottled chili sauce 2 Tbsp. minced jalapeno or serrano chiles 1 Tbsp. prepared horseradish 1 Tbsp. fresh lime juice 1 Tbsp. tequila 2 Tbsp. fresh lemon juice recipe […]

Tequila Lime Shrimp

recipe ingredients 1 lb jumbo shrimp 1 shot tequila 1 Tbsp. fresh lime juice 1 jalapeno pepper, seeded and minced 1 Tbsp. minced garlic 1 Tbsp. chopped cilantro recipe directions Combine all ingredients and marinate in refrigerator for at least 30 minutes. Cook over grill or in a nonstick skillet sprayed with cooking spray, until […]

Surimi Cheese Bake

recipe ingredients 1 1/2 cups finely chopped zucchini or yellow squash 1/2 cup medium onion, finly chopped 2 large cloves garlic, minced 6 oz flake style surimi (imitation crab) 4 oz nonfat cream cheese 1 Tbsp. prepared horseradish 2 Tbsp. fresh grated parmesan cheese 1 1/2 tsp. Worcestershire sauce recipe directions Preheat oven to 400*F. […]

Summertime Pasta

recipe ingredients 8 oz. garlic-basil or tomato-basil flavored dried fettucine 6 oz. baby pattypan squash, halved or quartered 1/2 medium red onion, cut into thin wedges 2 cloves garlic, finely chopped 1 Tbsp. olive oil 6 oz. small shrimp, peeled 1 cup evaporated skim milk 1/2 tsp. hot pepper sauce 4 oz. goat cheese, cut […]

Stuffed Scallops

recipe ingredients 28 sea scallops 3 tablespoons chopped fresh spinach 1 tablespoon chopped cilantro 1 tablespoon minced garlic 1 tablespoon lemon juice 1 tablespoon olive oil 1/2 cup white wine recipe directions With a sharp knife, slice each scallop almost in half lengthwise, leaving a hinge. Combine spinach, cilantro, garlic and lemon juice in small […]

Stuffed Cod by Danielle

recipe ingredients 2 thick cod filets, about 6 ounces each 1/2 cup frozen chopped spinach, thawed 1/2 cup nonfat cottage cheese 1 egg white 4 Tbsp. nonfat croutons, crushed 1/2 tsp. minced garlic 2 Tbsp. chopped onion salt and pepper to taste 2 tsp. cornmeal fresh lemon juice recipe directions Preheat oven to 425*F. Slice […]

Steamed Fish with Yogurt Dill Sauce


from the American Institute for Cancer Research

Onions may make you cry, but there is an upside to those tears. The same substances that give onions their pungency are believed to help fight cancer.

A recent study from the National Cancer Institute found that individuals who ate the most allium vegetables (onions, scallions, garlic, chives and leeks) had a nearly 50 percent lower cancer risk than those who ate the least. Some laboratory studies have shown that the natural substances in these vegetables have anti-tumor effects. Other studies link the veggies with a lower risk of cancer of the colon, stomach, prostate, esophagus, breast and endometrium (lining of the uterus).

Onions, an underground bulb related to the lily, are prized in most cultures for the flavor and piquancy they add to a wide variety of dishes. Because onions are available year round, they can be used in many dishes in all seasons.

Onions come in many sizes, shapes and flavors. Mild-flavored onions include the white or yellow Bermuda onion, yellow Spanish onion, red onion and pearl onion. The stronger-flavored globe onion can have a yellow, red, or white skin. Special varieties include the sweet Vidalia onion from Georgia.

When buying onions, choose those that are heavy for their size, with papery, dry skin and no scent or moistness. Strong-smelling onions have probably been bruised. Also, avoid onions that have started to sprout, as they are well past their prime.

Onions add a subtle taste to this poached fish dish, which also contains delicate hints of citrus and herbs. Cooked in a microwave, this entrée requires very little preparation time.

Spicy Pasta Del Mar

recipe ingredients 1 medium onion, diced 1 tsp. olive oil 1 (10 oz) can baby clams, drained 2 tsp. minced garlic 1 jar (26 to 32 ounce) lowfat spaghetti sauce 1 tsp. dried basil leaves 1/2 tsp. dried thyme leaves 1/8 tsp. black pepper 1/8 tsp. cayenne pepper 1/2 pound raw medium shrimp, peeled and […]

Spicy Lemon Marinated Shrimp

recipe ingredients 1 clove garlic, minced 1 green onion, finely chopped 1 T finely chopped chives 2 T olive oil 2 T fresh lemon juice 1 tsp tabasco pepper sauce 2 T ketchup 2 T prepared horseradish 1 tsp dijon mustard salt to taste 2 lbs medium shrimp, cooked, peeled, and deveined recipe directions In […]

Southwestern Pistachio Salmon

recipe ingredients 1 lb Salmon 3 Tbsp lime juice 6 dashes of Tabasco 2 Tbsp olive oil 4 Tbsp fresh cilantro, chopped 1/2 cup Pistachios, shelled recipe directions Combine lime juice, Tabasco, olive oil and cilantro. Pour over salmon and let sit for 15- 30 minutes. In the meantime place pistachios in a food processor […]

Sole Dijon

recipe ingredients 1 lb. Sole fillets 1/4 cup Dry white wine 2 tsp. Dijon mustard 2 tsp. Lemon juice 1 tsp. Capers drained 1/2 tsp. Caraway seeds 1/8 tsp. White Pepper recipe directions Spray 9×9 baking dish with non-stick cookinq spray. Place fish in dish. Combine remaining ingredients and pour over fish. Bake for 20 […]

Snapper with Black Bean and Corn Salsa

recipe ingredients 2 large tomatoes, seeded and chopped 3/4 cup canned black beans, rinsed and drained 1/2 cup frozen whole kernel corn, thawed 3 Tbsp. thinly sliced green onions 2 Tbsp. snipped fresh cilantro 1/4 cup olive oil, divided 2 Tbsp. lime juice, divided 1/4 tsp. ground cumin 1 jalapeno pepper, finely chopped 1/8 tsp. […]

Shrimp with Tequila Tomato Sauce

recipe ingredients 2 tsp. olive oil 2 cloves garlic, minced 1 cup Plum tomatoes, diced 1/4 cup red onion, finely diced 1 jalapeno pepper, seeded, finely diced 2 Tbsp. tequila 2 tsp. cayenne pepper 1/4 tsp. Tabasco sauce juice of 1/2 lemon 1 pound large shrimp, peeled and deveined recipe directions Combine all ingredients, except […]

Shrimp with Indian Spices

recipe ingredients 1/2 tsp. cumin seed 1/2 tsp. coriander seed 1 Tbsp. olive oil 1 1/2 lbs large shrimp, peeled and deveined 1/8 tsp. red pepper flakes salt and pepper to taste 2 Tbsp. minced shallots 5 cloves garlic, minced 1 1/2 Tbsp. minced peeled gingerroot 2 tsp. curry powder 1 can (28 oz) plum […]

Shrimp Supreme

recipe ingredients 1 pkg (5.3 oz) mushroom and wild rice mix 3 oz light cream cheese 2 stalks celery, sliced 1 small red bell pepper, diced 3 green onions, sliced 1 1/4 cups hot water 1 1/2 tsp. lemon juice 12 oz raw shrimp, peeled and deveined recipe directions Preheat oven to 425*F. Mix rice […]

Shrimp Scampi with Broccoli

recipe ingredients 1 Tbsp. olive oil 1 Tbsp. minced garlic 1/2 tsp. crushed red pepper 1 lb. large shrimp, peeled and deveined 4 cups fresh broccoli florets 2/3 cup water 2/3 cup bottled clam juice 1/2 tsp. cornstarch 2 Tbsp. chopped fresh basil lemon juice to taste salt and freshly ground pepper to taste recipe […]

Shrimp Scampi and Fresh Pasta

recipe ingredients 2 tsp. cornstarch 1 bottle (8 oz.) clam juice, divided 2 teaspoons olive oil 1 pound shrimp, peeled and deveined 1 tablespoon minced garlic 1/4 to 1/2 teaspoon crushed red pepper 1/4 teaspoon salt 1/4 cup white wine Pinch thyme 12 ounces fresh linguini or other pasta 1/4 cup chopped flat-leaf parsley 1/4 […]

Shrimp Scampi

recipe ingredients 4 tablespoons sliced green onion 1 tablespoon chopped or minced garlic olive oil spray 1 tablespoon olive oil 1 pound peeled raw shrimp, medium 1/4 cup lemon juice 1/8 teaspoon salt 1/8 teaspoon pepper recipe directions In wok, over medium heat, saute onion and garlic in olive oil spray 1-2 minutes, adding oil […]

Shrimp Provencal

recipe ingredients 2 pounds shrimp, shelled and deveined 1 small onion, chopped 2 tablespoons olive oil 4 cans (16 oz each) diced tomatoes, drained 1 6 oz can tomato paste 1 teaspoon black pepper 1 teaspoon dried basil — crushed 1 teaspoon dried oregano — crushed 1 teaspoon salt 1 teaspoon garlic powder 2 1/4 […]

Shrimp in Red Garlic Sauce

recipe ingredients Sauce: 3/4 cup spicy V-8 vegetable juice 1 tbsp cornstarch 1 tbsp sugar 1 tbsp rice wine vinegar 1/8 tsp crushed red pepper flakes (optional) 1 celery stalk, chopped (1/2 cup) 2 tsp oil 2 cloves garlic, minced 12 oz frozen cooked medium shrimp, defrosted and drained 1/4 cup diagonally sliced green onions […]

Shrimp Fettuccini with Wine Sauce

recipe ingredients 12 oz peeled and deveined shrimp 6 oz dried spinach fettuccine 2 cups sliced fresh mushrooms 1 cup chopped onion 2 cloves garlic, minced 1 Tbsp. olive oil or cooking oil 1/4 cup dry white wine or water 1 Tbsp. snipped fresh basil 1-1/2 tsp. snipped fresh oregano 1 tsp. instant chicken bouillon […]

Shrimp and Squash Pasta

recipe ingredients 2 Tbsp. olive oil 4 cups yellow squash, thinly sliced 3 cups zucchini, thinly sliced 1 lb. medium shrimp, peeled and deveined 1/4 cup fresh lemon juice 1 tsp. dried basil 1 tsp. dried oregano 1/2 tsp. salt 1/4 tsp. black pepper 3 cloves garlic, minced 1/2 lb uncooked pasta such as penne […]

Shrimp and Corn Chowder

recipe ingredients 3 bottles (8 oz. each) clam juice, divided 1 can (14 1/2 oz.) nonfat chicken broth 1 pound potatoes, peeled and diced 1/2 tsp. olive oil 1 pound shrimp, peeled and deveined 1/4 tsp. salt 1/8 tsp. freshly ground pepper 1 tsp. minced garlic 1 cup chopped red pepper 1 cup chopped green […]

Shrimp and Asparagus Medley

recipe ingredients 1 lb. fresh asparagus, trimmed and cut into 1 inch pieces 6 oz dry linguini 1 3/4 lb. fresh shrimp, peeled and deveined 1 tsp. margarine 2/3 cup chopped onion 1/2 cup diced green pepper 8 oz. sliced fresh mushrooms 1 tsp. dried thyme 1/4 tsp. pepper 1/8 tsp. salt 1/8 tsp. celery […]

Seafood Supreme

recipe ingredients 1 pound large shrimp 1 pound bay scallops 1 pound jumbo lump crab meat 1 (10 3/4 ounce) can reduced-fat cream of celery soup 1/2 cup white wine 1/3 cup sherry 1 1/2 tablespoons shake and blend flour 1/3 cup reduced-fat salad dressing (Miracle Whip) 1 tablespoons Worcestershire sauce 1 teaspoon teriyaki sauce […]

Seafood Stuffed Chayote

recipe ingredients 8 medium chayote squash 2 T. oil 2 T. butter 1 cup onions, chopped 3/4 cup green onions with greens, chopped 1/2 cup chopped red bell peppers 1/4 cup celery, chopped 1 T. minced garlic 2 medium tomatoes, peeled, seeded, chopped 1/4 cup fresh parsley 1 T. fresh thyme, chopped 1 bay leaf […]

Sea Scallops with Risotto and Vegetables

recipe ingredients 2 cups cherry tomatoes 1/4 cup olive oil, divided 1 tsp minced garlic 1 small onion, diced 2 cups diced zucchini 1/4 cup fresh lemon juice 1 lb arborio rice 1 cup dry white wine 2 to 3 cups fat-free chicken broth 2 tbsp light butter 6 tbsp grated Parmesan 18 sea scallops […]

Sams Shrimp

recipe ingredients 1 pound uncooked large shrimp, peeled, deveined 4 tablespoons dry white wine 2 teaspoons grated peeled fresh ginger 1/2 teaspoon cracked black pepper 1/4 teaspoon dried crush red pepper 8 tablespoons rice vinegar 2 cups plus 2 tablespoons cold water 5 cups shredded romaine lettuce 8 radishes, trimmed, thinly sliced 1/2 cup bottled […]

Salmon with Creamy Cucumber Sauce

recipe ingredients 8 oz uncooked spinach fettucini 8 oz salmon fillets 1 cup plain nonfat yogurt 1 Tbsp. all purpose flour 1 Tbsp. chopped fresh dill, or 1 tsp. dried dill 1 tsp. prepared horseradish 1 medium cucumber, seeded and chopped (1 cup) recipe directions Cook fettucini as directed on package; drain. Meanwhile, place salmon […]

Salmon Stuffed Ravioli

recipe ingredients 4 lg tomatoes; diced 1 sm zucchini; quartered and sliced 1/2 c yellow bell pepper; thinly sliced 1/2 c button mushrooms; sliced 1 lg garlic clove; minced 2 tb chopped basil 1/4 ts salt 1/4 ts freshly ground black pepper 6 oz smoked salmon or canned 1 egg white 1/2 c ricotta cheese; […]

Roasted Shrimp and Garlic

recipe ingredients 1 lb raw, deveined, peeled shrimp, tails intact 1 red bell pepper, chopped 3/4 inch pieces 3 cloves garlic, minced 2 Tbsp olive oil 1 Tbsp. smoked paprika 1/4 tsp. cayenne pepper 1 tsp. chopped fresh oregano 3 Tbsp. sherry recipe directions Combine all ingredients, except oregano and sherry, in a medium bowl. […]

Potato Crust Salmon

recipe ingredients 1 lb. salmon fillets, about 3/4 inch thick 1 egg white, slightly beaten 2 Tbsp. water 1/3 cup instant potato flakes 2 tsp. cornstarch 1 tsp. paprika 1 tsp. lemon pepper 1 Tbsp. olive or vegetable oil recipe directions Remove and discard skin from fish. Cut fish into 4 serving pieces. Mix egg […]

Penne Pasta and Salmon

recipe ingredients 8 oz penne pasta 1/4 cup low-sodium chicken broth 3 Tbsp. oyster sauce 3 Tbsp. rice-wine vinegar 1 Tbsp. reduced-sodium soy sauce 1/2 tsp. hot-pepper sauce 2 tsp. cornstarch 1 Tbsp. canola oil 3 cloves garlic, finely chopped 3 green onions, separated into white and green parts, each finely chopped 1 Tbsp. finely […]

Parmesan Baked Fish

recipe ingredients 4 (4 oz) fish fillets such as cod or orange roughy Nonstick spray coating 1/3 cup light mayonnaise dressing or salad dressing (such as Miracle Whip) 2 Tbsp. grated Parmesan cheese 2 Tbsp. snipped fresh chives or sliced green onion 1/2 tsp. white wine Worcestershire sauce recipe directions Rinse fish and pat dry […]

Megans Garlic Shrimp

recipe ingredients 1 Tbsp. olive oil 1/4 tsp. crushed red pepper 8 garlic cloves, minced 1 bay leaf 1 1/2 pounds large shrimp, peeled and deveined 1/4 tsp. salt 1/2 cup dry white wine 2 Tbsp. minced fresh parsley 1/4 tsp. dried thyme recipe directions Heat oil in a large nonstick skillet over medium-high heat. […]

Linquini with Mushrooms and Shrimp

recipe ingredients 6 ounces of cooked linguini 8 ounces sliced white or mixed mushrooms 2-3 ounces of chopped spinach, (frozen & thawed) 1 tbsp dehydrated shallots 1/2 cup white wine 1/4 cup half & half (milk & cream) 1/4 tsp salt 8 ounces cooked shrimp 1/8 tsp black pepper recipe directions Cook the pasta in […]

Linguine with Spicy Shrimp Sauce

recipe ingredients 12 oz pasta 12 oz shrimp, peeled and deveined 3 red bell peppers, cut into very thin strips 3 scallions, sliced thin 2 Tbsp. smooth peanut butter 1 Tbsp. sesame oil 1/2 cup nonfat chicken broth 1/2 tsp. crushed red pepper 1 jalapeno pepper, seeded and sliced very thin 1/2 tsp. ground ginger […]

Linguine with Mussels Fra Diavolo

recipe ingredients 1 1/2 tsp salt 12 oz linguine Olive-oil cooking spray 1 1/4 cups diced fennel bulb 1 1/2 cups chopped onion 1 1/2 Tbsp minced garlic 1/2 tsp hot-red-pepper flakes 1 (14 1/2-oz) can whole tomatoes in juice, chopped, juice reserved 1 cup dry white wine 2 lb medium mussels (about 42), scrubbed, […]

Linguine with Grilled Shrimp and Black Olives

recipe ingredients 1 pound medium shrimp, peeled and deveined salt and coarsely ground pepper to taste 12 ounces linguine 1 T. extra virgin olive oil 4 cloves garlic, minced 5 vine ripened tomatoes, coarsely chopped 1/2 cup brine packed black olives, pitted and coarsely chopped 1/2 cup freshly grated parmesan cheese recipe directions Thread shrimp […]

Linguine with Crab

recipe ingredients 9 oz crabmeat, all shell bits removed 1 Tbsp. olive oil 1 small handful fresh flat leaf parsley, chopped 1 clove garlic, crushed 12 oz Italian plum tomatoes, peeled and chopped 6 tbsp. dry white wine 12 oz dried linguine salt and fresh ground black pepper to taste recipe directions Pound the crabmeat […]

Linguine and Shrimp Fra Diavolo

recipe ingredients 12 ounces dried linguine 12 ounces fresh shrimp, shelled and deveined 2 tsp. olive oil 1 med onion, chopped 2 cloves garlic, minced 1/4 tsp. crushed red pepper 2 Tbsp. dry white wine 1 can (28 oz) plum tomatoes in puree 1/4 tsp. salt recipe directions Prepare pasta as directed on package. Add […]

Lime and Chipotle Scallops

recipe ingredients 1 pound sea or bay scallops 1 teaspoon olive oil 1/2 cup minced shallots 1/2 teaspoon minced canned chipotle chilies in adobado 1/2 cup lime juice 1/2 cup white distilled vinegar 1/2 pound jicama 1/2 cup minced fresh cilantro Lime halves recipe directions Salt and pepper Rinse scallops and drain on paper towels. […]

Lemony Stuffed Fillet of Sole

recipe ingredients 2 cups fresh whole-wheat breadcrumbs 2 tsp. vegetable oil 1/3 cup chopped celery 2 Tbsp. chopped onion 2 Tbsp. fresh dill weed 1 Tbsp. chopped fresh parsley 1 tsp. fresh lemon juice 1 tsp. grated lemon zest 1/4 tsp. salt 1/4 tsp. fresh ground black pepper 1 lb. sole fillets 1/4 cup dry […]

Lemon Shrimp Rotini

recipe ingredients 8 ounces rotini (corkscrew) pasta 1/2 cup lemon juice 1/2 tablespoon minced garlic 1 tablespoon brown sugar, packed 1 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon red pepper flakes 1 1/2 cups sliced green onions 1 tablespoon olive oil 1 tablespoon flour 1 pound medium to large raw shrimp, peeled and deveined […]

Indonesian Salmon

More Good News On Fish

from the American Institute for Cancer Research

Fish is even better for us than we thought. Recent scientific research shows that consumption of fish is associated with lower risk of colon cancer.

Results from the ongoing European Prospective Investigation into Cancer study tracked the diets of more than half a million subjects in 10 European countries for an average of five years. They found that subjects who ate the most red meat and processed meats had a 35 percent greater risk of developing colon cancer compared to those who ate the least of these foods.

These findings are in keeping with what the American Institute for Cancer Research (AICR) has been saying for years: diets high in red and processed meats are associated with higher risk of colon cancer. AICR recommends limiting consumption of red meat to 3 ounces a day.

Among those monitored in the European study, people who ate the most fish had a 31 percent lower risk of developing colon cancer than subjects who ate the least. This recent study is the strongest evidence yet that consumption of fish has a measurable and significant protective effect against colon cancer.

Although the study’s authors did not distinguish among types of fish, the existence of a protective effect seems to align with evidence on the anti-cancer activity of omega-3 fatty acids, which are found in salmon, tuna and other deep-water fatty fish.

AICR and other health experts recommend fish as the best animal protein alternative to red meat. This Indonesian salmon dish is a good way to introduce more fish into your diet.

Hickory Glazed Salmon

recipe ingredients 4 salmon fillets 1 cup shallots, finely diced 1 tablespoon vegetable oil 1 cup apple juice concentrate (thawed) 2 tablespoons balsamic vinegar 5 teaspoons liquid smoke flavoring 2 teaspoons onion powder 2 tablespoons cornstarch 3/4 cup water recipe directions Make glaze: Saute shallots in vegetable oil until medium brown. Add apple juice concentrate, […]

Heavenly Seafood Lasagna

recipe ingredients 2 pkgs. frozen chopped spinach, thawed and squeezed dry 1 lb. fresh small shrimp, peeled and deveined 8 oz. crabmeat or surimi 1/2 cup chopped onion 1/2 cup chopped red bell pepper 8 oz. pkg. neufchatel cheese, room temperature 16 oz. nonfat cottage cheese 3 oz. swiss cheese, shredded 1/4 cup egg substitute […]

Hazelnut Salmon Filets

recipe ingredients 1/4 cup hazelnuts 4 salmon steaks, about 5 ounces each 1 Tbsp. apple butter 1 Tbsp. Dijon mustard 1/4 tsp. dry thyme leaves 1/8 tsp. black pepper recipe directions Preheat oven to 375°F. Place hazelnuts on baking sheet; bake 8 minutes or until lightly browned. Quickly transfer nuts to clean dry dish towel. […]

Gulf Coast Scallops

recipe ingredients 1 pound fresh or frozen scallops 1 9-ounce package refrigerated fresh spinach fettuccine 3 cups sliced fresh mushrooms 2 cups thinly sliced carrots 3/4 cup frozen Florida Orange Juice Concentrate, thawed 3/4 cup cold water 2 tablespoons cornstarch 1 teaspoon instant chicken bouillon granules 1/8 teaspoon garlic powder Dash pepper recipe directions Thaw […]

Grilled Salmon with Tarragon Cream

recipe ingredients 1 1/2 lb salmon filets 1/4 cup light mayonnaise (do not use nonfat) 2 green onions, sliced 1 Tbsp. lemon juice 2 tsp. fresh tarragon 1 Tbsp. margarine 1 tsp. fresh tarragon recipe directions In a small bowl, combine mayonnaise, green onions, lemon juice, and the 2 teaspoons of tarragon; chill. Combine margarine […]

Grilled Salmon with Herb Crust

recipe ingredients 12 ounces fresh or frozen skinless salmon fillets, 3/4-inch thick, 4 portions 1/3 cup coarsely chopped fresh oregano 1/3 cup coarsely chopped fresh cilantro 1/4 cup sliced green onion 1 clove garlic 1 tablespoon fresh lemon juice 2 teaspoons olive oil 1/4 teaspoon salt 1/8 teaspoon pepper recipe directions Thaw salmon, if frozen. […]

Grilled Salmon with Ginger Orange Mustard

recipe ingredients 1/4 cup fresh orange juice 1/4 cup tamari or soy sauce 1/4 cup cream sherry 1/4 cup Dijon mustard 2 Tbsp grated peeled fresh ginger 2 Tbsp honey 4 (6-ounce) salmon fillets (about 1 inch thick) recipe directions Combine first 6 ingredients in a large zip-top plastic bag. Add salmon to bag; seal […]

Grilled Salmon Patties

recipe ingredients 1 14-3/4 oz. can salmon, or 2 7oz. cans boneless salmon 2 tbsp. lemon juice 1 1/2 tbsp. Dijon-style mustard 3/4 cup dry breadcrumbs 1/2 cup sliced green onions 3 egg whites recipe directions Drain and flake salmon. Combine lemon juice and mustard. Blend flaked salmon with breadcrumbs, green onions, and lemon juice-mustard […]

Grilled Fish with Corn Tomato Salsa

recipe ingredients Salsa: 1 ear of corn, husked 2 vine ripened tomatoes, cored, seeded, and chopped 2 Tbsp. fresh lime juice 2 Tbsp. cider vinegar 2 Tbsp. chopped fresh cilantro 1 – 2 Tbsp. finely chopped fresh red or green chile pepper salt and fresh ground pepper to taste 4 cod or orange roughy fillets, […]

Greek Shrimp and Orzo with Artichokes

recipe ingredients 3/4 cup reduced-sodium chicken broth 1/4 cup dry white wine 1 Tbsp. finely shredded lemon peel 1/2 pound dried orzo pasta 1 cup frozen petite peas 1 jar (6 oz.) marinated quartered artichoke hearts, drained 1/2 pound (36 to 42 per lb.) shelled cooked shrimp 1/2 cup feta cheese, crumbled recipe directions Bring […]

Gingered Scallop StirFry

recipe ingredients 12 oz fresh or frozen sea scallops, thawed, and large scallops cut in half 2/3 cup water 2 Tbsp. dry sherry 1 Tbsp. cornstarch 2 tsp. soy sauce 1 tsp. grated gingerroot 1/2 tsp. instant chicken bouillon granules 1 Tbsp. cooking oil 2 cups fresh pea pods, or one 6 oz. package frozen […]

Garlicky Shrimp and Olives

recipe ingredients 6 ounces fresh shrimp, peeled and deveined 2 Tbsp. dry sherry 1 Tbsp. orange juice 1/4 cup diced pimento (one 2 ounce jar) 5 pitted ripe olives, halved 1 Tbsp. chopped parsley 2 cloves garlic, minced 1 tsp. capers, drained 1 tsp. tomato paste dash fresh ground black pepper 3 ounces dry pasta […]

Frittata With Crab And Green Onions

recipe ingredients 4 ounces fresh mushrooms, sliced 1 bunch green onions, with tops 2 tablespoons margarine 6 ounces crab meat 2 cups egg beaters egg substitute 1/2 teaspoon lemon zest, grated 1 cup low-fat Monterey Jack cheese 1 tablespoon chopped fresh basil 2 tablespoons grated Parmesan cheese recipe directions Cook mushrooms and onions in margarine […]

Fish on Orzo with Sun Dried Peppers

recipe ingredients 1 lb. fish fillet, cut into 4 pieces 2 Tbsp. olive oil salt and pepper to taste 1 tsp. dried rosemary 8 oz orzo pasta 1 1/2 oz sun dried peppers (or use dried tomatoes) 3 Tbsp. balsamic vinegar 1/2 cup thinly sliced green onions 2 to 3 garlic cloves, minced 1/2 cup […]

Fish in Tomato Fennel Sauce

recipe ingredients 1 Tbsp. olive oil 1 medium-sized fennel bulb, quartered and thinly sliced 1 medium onion, halved and thinly sliced 1 can (14 1/2 oz.) whole tomatoes, chopped with their juice 1 can (2 1/4 oz.) sliced ripe olives, drained 1/4 tsp. fennel seed (optional) Salt and pepper 4 sole or flounder fillets (about […]

Fish Cakes with Green Goddess Sauce

recipe ingredients 12 oz. skinless white fish fillets (such as haddock or cod) 1 egg, beaten 1/4 cup fine dry bread crumbs 2 Tbsp. finely chopped onion 4 tsp. light mayonnaise or salad dressing 1 Tbsp. Dijon-style mustard 1 Tbsp. snipped Italian parsley 1 tsp. finely shredded lime peel 1/4 tsp. salt 2 Tbsp. cornmeal […]

Fish and Chips from Canyon Ranch

recipe ingredients 1 pound russet potatoes, cut into wedges 1/2 cup whole-wheat flour 6 Tbsp. whole-wheat bread crumbs pinch freshly ground black pepper 1 egg white, beaten 1 pound sole or scrod fillets, cut into 4-ounce portions Tartar Sauce: 2/3 cup fat-free mayonnaise 1 Tbsp. sweet pickle relish 1 tsp. fresh lemon juice 1 tsp. […]

Fillet of Sole with Walnuts and White Wine

recipe ingredients FILLETS: 1 pound sole fillets, skinned dash cayenne pepper 1/2 cup dry white wine 1/2 cup nonfat chicken broth SAUCE: 2 Tbsp. vegetable oil 2 Tbsp. flour dash white pepper 1/4 cup skim milk 1/4 cup nonfat chicken broth 1/2 cup white wine 1/2 cup chopped walnuts recipe directions Preheat oven to 325*F. […]

Crispy Scallops with Soy Dipping Sauce

recipe ingredients 1 1/4 lbs. sea scallops, sliced in half horizontally and patted dry 1/2 cup fine dry bread crumbs 2 tsp. sesame seeds 1/2 tsp. ground ginger 1 large egg white 1 Tbsp. vegetable oil 1 Tbsp. toasted sesame oil 1 tsp. reduced sodium soy sauce Dipping Sauce: 2 Tbsp. reduced sodium soy sauce […]

Crawfish Etouffee

recipe ingredients 1/2 cup flour 1/2 green bell pepper 1/2 yellow bell pepper 1/2 red bell pepper 1 medium onion 2 tsp. Old Bay seasoning 1 Tbsp. Cajun seasoning Salt to taste 1 16-ounce can reduced-sodium chicken broth 1 pound crawfish tail meat 1 Tbsp. butter or margarine recipe directions Heat oven to 400 degrees. […]

Crab Stuffed Tomatoes

recipe ingredients 4 large tomatoes 1 (6 oz) pkg frozen crabmeat, thawed, drained, flaked and cartilage removed* 1/2 cup finely chopped celery 1/4 cup fine dry breadcrumbs 2 Tbsp. snipped chives 1 Tbsp. chopped fresh basil or 1/2 tsp. dried basil 1 Tbsp. lemon juice 1 tsp. dijon mustard dash black pepper 1/8 tsp. salt […]

Crab Stuffed Portobellos

recipe ingredients 8 portobello mushrooms (4-inch) 1 (8-ounce) block fat-free cream cheese, softened 1/2 cup finely chopped green onions 1/4 cup light mayonnaise 1 tsp. lemon juice 1/2 tsp. Old Bay seasoning Dash ground red pepper 1 pound crabmeat 1 cup quartered cherry tomatoes 1/2 cup (2 ounces) shredded reduced-fat, reduced-sodium Swiss cheese 1/2 cup […]

Crab and Asparagus Casserole

recipe ingredients 1 10-ounce package frozen cut asparagus 1 cup sliced fresh mushrooms 1/4 cup finely chopped onion 1 Tbsp. margarine 1 Tbsp. cornstarch 1/4 tsp. salt 1/8 tsp. ground nutmeg Dash pepper 1 cup skim milk 8 ounces fresh or frozen crabmeat, or use imitation crab chunks 2 Tbsp. chopped toasted almonds 2 Tbsp. […]

Cod with Caesar Crust

recipe ingredients 1/4 cup low-fat mayonnaise dressing 2 Tbsp. freshly grated Parmesan cheese 1 Tbsp. fresh lemon juice 1/2 tsp. salt 1/2 tsp. anchovy paste (optional) 1/4 tsp. freshly ground pepper 1/2 cup fresh bread crumbs (1 slice bread) 3 Tbsp. chopped fresh parsley 4 cod fillets (6 oz. each) Lemon wedges recipe directions Preheat […]

Citrus Tarragon Salmon

recipe ingredients 4 fresh or frozen salmon steaks, cut 3/4 inch thick (about 1 lb.) 1 tsp. finely shredded orange peel 1/4 cup orange juice 1/4 cup lime juice 1 Tbsp. champagne vinegar or white wine vinegar 1 tsp. olive oil 1 Tbsp. snipped fresh tarragon or 1/2 tsp. dried tarragon, crushed 1/4 tsp. salt […]

Citrus Chipotle Shrimp

recipe ingredients 36 large shrimp, ready to cook 1 Tbsp. canola oil 1 or 2 tsp. pureed canned chipotle peppers 2 cloves garlic, chopped salt and pepper to taste 2 cups orange juice 2/3 cup lime juice recipe directions Place shrimp in a shallow bowl. Combine oil, pureed chipotle peppers, garlic, salt and pepper. Add […]

Chili Scallops with Black Bean Salsa

recipe ingredients 1 can (15 to 19 ounces) black beans, rinsed and drained 1 can (15 1/4 to 16 ounces) whole kernel corn, drained 1/4 cup finely chopped red onion 1/4 cup loosely packed fresh cilantro leaves, chopped 2 Tbsp. fresh lime juice 1/2 tsp. salt 1 lb sea scallops 1 Tbsp. chili powder 1 […]

Calypso Shrimp

recipe ingredients BEAN SALSA 1 (15 ounce) can black beans, rinsed and drained 1 medium mango, peeled and chopped (about 1 cup) 1 small red bell pepper, chopped (about 1/2 cup) 1/4 cup sliced green onions (2 to 3 medium) 2 tablespoons orange juice 1 tablespoon red wine vinegar 1/2 teaspoon grated orange peel SHRIMP […]

Cajun Shrimp

recipe ingredients 1/2 of a lemon 1/3 cup water 1 small onion, chopped 2 Tbsp. lemon juice 1 Tbsp. cooking oil 2 cloves garlic, minced 1 Tbsp. Cajun seasoning 1/4 tsp. salt 1 1/2 lbs. fresh or frozen peeled medium shrimp (about 2 pounds in the shell) 1/2 cup chopped green or red sweet pepper […]

Breakfast Tuna Melts

recipe ingredients 1 5-ounce jar Kraft cream cheese spread with olives and pimiento 1 6-1/2-ounce can tuna packed in water, drained 3 English muffins, split and toasted 6 slices tomato, halved recipe directions Combine 1/3 of the cheese spread with the tuna in a small mixing bowl. Spread the mixture over each of the split […]

Breaded Scallops

recipe ingredients 8 oz fresh scallops, rinsed and trimmed 1/4 cup buttermilk 1/4 cup seasoned breadcrumbs recipe directions Coat scallops in buttermilk then roll in breadcrumbs. Spread over baking sheet which has been sprayed with nonstick spray. Bake at 450* for 10 to 15 minutes, or until golden brown and firm when pressed.

Bow Ties with Scallops and Chard Sauce for One

recipe ingredients 2 ounces bow-tie or other small pasta (1 cup) 1 tsp. olive oil 1 clove garlic, minced 2 plum tomatoes, diced 1/3 cup chicken broth 3 ounces bay scallops (about 1/2 cup) 1/2 cup shredded Swiss chard recipe directions Cook pasta according to package directions, do not use oil if package mentions it. […]

Barbecue Roasted Salmon

recipe ingredients 1/4 cup pineapple juice 2 tablespoons fresh lemon juice 4 (6-ounce) salmon fillets 2 tablespoons brown sugar 1/2 teaspoon chipotle powder 2 teaspoons grated lemon rind 1/2 teaspoon salt 1/2 teaspoon ground cinnamon Cooking spray recipe directions Combine first 3 ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, […]

Baked Fish with Tomatoes and Spices

recipe ingredients 1 large onion, sliced 2 cloves garlic, chopped 2 jalapeño chilis, seeded and chopped 1 (16 ounce) can whole tomatoes, drained and chopped 2 tablespoons white vinegar 1 1/4 teaspoons ground cumin 3/4 teaspoon ground coriander 4 halibut or other lean fish steaks, about 1 inch thick (about 2 pounds) Chopped fresh cilantro, […]

Baked Catfish

recipe ingredients 2 lbs catfish fillets (6 pieces), rinsed and dried 3/4 cup lowfat buttermilk 1/4 tsp salt 1/4 tsp hot pepper sauce 3 oz. (about 30) whole wheat crackers, crushed 2 T margarine, melted recipe directions Combine buttermilk with salt and hot pepper sauce in a shallow dish. Place the cracker crumbs on a […]

Asparagus Sole Rolls with Wine Sauce

recipe ingredients 1 pound asparagus (1/2 in. thick) 1 1/2 pounds boned sole fillets (about 1/4 in. thick and 2 to 3 in. wide, cut wide pieces in half lengthwise) salt and pepper to taste Wine sauce: 2 Tbsp. butter or margarine 2 Tbsp. minced shallots 3/4 cup dry white wine recipe directions Rinse asparagus; […]

Asparagus and Shrimp Stir-fry with Noodles

recipe ingredients 3/4 pound (41 to 50 per lb.) frozen shelled, deveined shrimp 3/4 pound asparagus 8 to 9 ounces fresh linguine 1 tablespoon olive oil 2 cloves garlic, peeled and pressed 1 cup chopped tomatoes 3/4 cup chopped fresh cilantro About 1/2 cup fat-skimmed chicken or vegetable broth Salt and pepper recipe directions 1. […]

Asian Shrimp With Pasta

recipe ingredients 1 pound unpeeled, medium-size shrimp 1 (9-ounce) package refrigerated angel hair pasta 1/4 cup lite soy sauce 1/4 cup seasoned rice wine vinegar 2 teaspoons sesame oil 6 green onions, chopped 1 cup frozen sweet green peas, thawed 3/4 cup shredded carrots 1 (8-ounce) can sliced water chestnuts, drained 1/4 cup chopped fresh […]

Albacore Fettucine

recipe ingredients 1 can (12 ounces) solid white Albacore tuna in water, drained 4 cups broccoli florets or 10 oz. package frozen broccoli cuts 1 cup part skim ricotta cheese 1/2 lb. fettucine 1/3 cup grated Parmesan cheese 1/2 cup low-fat milk 1/2 tsp. garlic salt 1/2 tsp. dried Italian seasoning Salt and pepper to […]

Alaska Cod with Greek Walnut Salsa

recipe ingredients 6 Alaska Cod filets (6 oz each) 2 tsp. oil Salsa: 1-1/4 cups tomatoes, finely chopped 1/2 cup cucumbers, finely chopped 2 tbsp. olives, finely chopped 2 tbsp. red onions, finely chopped 1 tbsp. lemon juice 1 tsp. olive oil 1 tsp. parsley, chopped 1/4 tsp. garlic, minced pinch oregano, dried 1/4 cup […]

Chicken and Shrimp Jambalaya

recipe ingredients 1 package (7 ounces) wild pecan aromatic rice 2-1/2 to 3 cups fat-free reduced-sodium chicken broth, divided 3/4 tsp. salt 1/8 tsp. black pepper 1/8 tsp. ground red pepper 1/2 pound boneless skinless chicken breast, cut into 1/2-inch pieces 1 tablespoon vegetable oil 1 large onion, chopped 2 cups chopped red, yellow and […]

Summer Seafood Salad

recipe ingredients 4 ears corn, shucked 2 cups finely diced zucchini 1 cup finely diced tomato 6 ounces of your choice: crab, surimi crab sticks, or lobster 1/2 lb shrimp, cooked and peeled 2 Tbsp. fresh lemon juice 1/2 tsp. salt 1/2 tsp. freshly ground black pepper 2 Tbsp. olive oil 1/2 cup slivered fresh […]

Citrus Shrimp and Scallops

recipe ingredients 1/2 lb fresh or frozen scallops 1 tsp finely shredded orange peel 1/2 c orange juice 2 tbsp low sodium soy sauce 1 tsp grated ginger root 1 clove garlic, minced 1/4 tsp ground red pepper 12 pieces fresh or frozen pea pods 1 orange, cut in 8 wedges 12 fresh or frozen […]

Zucchini Crab Cakes

recipe ingredients 6 tsp. cooking oil 1 cup coarsely shredded zucchini 1/4 cup thinly sliced green onions 1/4 cup egg substitute 1/2 cup seasoned fine dry bread crumbs 1 Tbsp. Dijon-style mustard 1/2 tsp. snipped fresh lemon thyme or regular thyme 1/8 to 1/4 tsp. ground red pepper 8 oz. fresh cooked crabmeat, or use […]