Fish for Thought - Brief Article

Nutrition Action Healthletter, March, 2000

Want to eat more seafood at home? You could stock your freezer with crab cakes, salmon burgers, breaded fillets, etc. (see p. 13). But if you can work in a stop at the store for fresh seafood, grab your cutting board. These four recipes deliver the kind of flavor that can never come out of a box.

BAKED SEAFOOD PACKETS

From Prevention's Healthy Weeknight Meals in Minutes (Rodale Press, 1997).

1 lb. salmon, orange roughy, or
  other fish fillets
2 Tbs. prepared pesto
2 Tbs. plain nonfat yogurt
1 small tomato, thinly sliced
1/4 cup shredded carrots
1/4 cup chopped green onions
1 Tbs. lemon juice

Preheat the oven to 400 [degrees]. Tear off 4 large pieces of cooking parchment or foil. Divide the fish into 4 equal portions; place one portion on each sheet of parch-mentor foil.

In a small bowl, combine the pesto and yogurt. Layer the tomato slices, carrots, green onions, pesto mixture, and lemon juice on each piece of fish; fold the parchment or foil to create 4 sealed packets. Transfer the packets to a baking sheet.

Bake the packets for 20 to 25 minutes, or until the fish flakes easily when lightly pressed with a fork. Remove the fish from the packets and serve with the vegetables and cooking juices. Serves 4.

PER SERVING

Calories: 130 Total Fat: 5 grams Saturated Fat: 1 grams Fiber: 1 grams Sodium: 140 mg Cholesterol: 25 mg Carbohydrate: 4 grams Protein: 19 grams

BROILED HONEY SALMON

From Fresh Start by Julee Rosso (Crown Publishers, 1996).

6 Tbs. honey
6 Tbs. soy sauce
2 lbs. salmon fillets, skin on
1/4 tsp. crushed red pepper flakes
1 generous tablespoon minced
  fresh fennel fronds or Italian
  parsley

Preheat the broiler. Line a baking sheet with aluminum foil.

In a small bowl, combine the honey and soy sauce and mix well. Lay the salmon, skin side down, on the baking sheet. Drizzle a quarter of the sauce over the salmon. Sprinkle with the red pepper flakes and fennel (or parsley) and broil 2 inches from the heat source for 10 to 15 minutes, depending on the thickness of the salmon. Drizzle every 2 to 3 minutes with the remaining sauce until the salmon turns a deep mahogany, is opaque, and flakes when pierced with a fork. Do not allow it to char. Serve immediately. Serves 6.

PER SERVING (using reduced-sodium soy sauce)

Calories: 300 Total Fat: 12 grams Saturated Fat: 2 grams Fiber: 0 grams Sodium: 580 mg Cholesterol: 90 mg Carbohydrate: 20 grams Protein: 30 grams

HADDOCK WITH A PECAN COATING

From Prevention's Quick and Healthy Low-Fat Cooking (Rodale Press, 1993).

1/4 cup seasoned dry bread crumbs
2 Tbs. ground pecans
4 haddock fillets (4 ounces each)
1 tsp. olive oil

In a shallow dish, combine the bread crumbs and pecans. Dredge the fish in the mixture to coat all sides well. In a large no-stick frying pan over medium heat, saute, the fish in the oil for about 4 minutes per side, or until cooked through. Serves 4.

PER SERVING

Calories: 160 Total Fat: 5 grams Saturated Fat: 1 grams Fiber: 1 gram Sodium: 280 mg Cholesterol: 65 mg Carbohydrate: 6 grams Protein: 23 grams

POACHED SCALLOPS IN ORANGE TOMATO CREAM SAUCE

From Prevention's Low-Fat Italian Favorites (Rodale Press, 1996).

1 cup orange juice
1 lb. scallops
2 tsp. grated orange rind
1 small tomato, chopped
1 tsp. chopped fresh marjoram
2 Tbs. nonfat sour cream
Cracked black pepper

In a large no-stick frying pan over medium heat, bring the orange juice to a boil. Reduce the heat and add the scallops and orange rind. Cover and simmer for 5 minutes, or until the scallops are opaque and tender. Remove the scallops with a slotted spoon and transfer to a plate; tent with foil to keep warm.

Add the tomatoes and marjoram to the pan; simmer for 2 minutes, or until the liquid is reduced by half. Stir in the sour cream; cook until the sauce is thick enough to coat the back of a spoon. Season with pepper. Put the scallops back in the frying pan to heat through. Serves 4.

PER SERVING

Calories: 140 Total Fat: 3 grams Saturated Fat: 1 grams Fiber: 1 grams Sodium: 380 mg Cholesterol: 30 mg Carbohydrate: 11 grams Protein: 16 grams