Go fish: a seafood sampling from Sunset's '30 Minutes or Less Cookbook.' - includes recipes - Special Issue: Quick, Light & Healthy

Sunset, Summer, 1997

30 Minutes or Less Cookbook, Sunset Publishing Corporation's most recent volume on quick and easy cooking, has one objective - getting the main dish on the table in short order.

And it meets its objective. Each chapter, except the last, focuses on the main course, be it soup or salad, or meat, poultry, seafood, pasta, or vegetarian entrees. And since many dishes contain the necessary trio of protein, carbohydrates, and fat, one recipe becomes dinner. Of course, that doesn't include dessert, which the last chapter celebrates. And all of the 237 recipes are ready to serve in 30 minutes or less, as promised.

The 30 Minutes or Less Cookbook will be available in August ($29.95, hardbound, 240 pages). Call (800) 765-6400.

Tuna with Mint-Mango Chutney

SERVES 4

Prep and cook time: 30 minutes

Notes: Garnish with mint sprigs.

1/4 cup chopped fresh mint leaves

1/4 cup orange juice

2 tablespoons lime juice

1 tablespoon minced fresh ginger

1/8 to 1/4 teaspoon minced fresh habanero chili or 1 to 2 teaspoons minced fresh serrano chili

4 tuna (ahi) steaks (4 to 6 oz. each), about 1 inch thick

1 firm-ripe mango (about 1 lb.)

Salt and pepper

1. In a large bowl, mix mint, orange juice, lime juice, ginger, and chili to taste; spoon half the mixture into a small bowl.

2. Rinse fish, pat dry, and put in the large bowl, turning pieces over to coat with mint mixture. Let stand for 15 minutes, turning once.

3. Meanwhile, cut peel from mango and slice fruit from pit. Cut fruit into 1/2-inch cubes and add to reserved mint mixture. Mix and add more chili if desired.

4. Lift fish from mint marinade and drain briefly. Discard marinade.

5. Place tuna steaks on a lightly oiled grill 4 to 6 inches above a solid bed of hot coals or high heat on a gas grill (you can hold your hand at grill level for only 2 to 3 seconds). Close lid on gas grill and cook steaks, turning once, until they're lightly browned on both sides but still red in thickest part (cut to test), 6 to 8 minutes.

6. With a wide spatula, transfer fish to a platter or plates, top with the fresh mango chutney, and season to taste with salt and pepper.

Per serving: 193 cal., 4.7% (9 cal.) from fat; 30 g protein; 1 g fat (0 g sat.); 15 g carbo (1 g fiber); 49 mg sodium; 57 mg chol.

Spinach & Shrimp Salad with Tri-Mustard Dressing

SERVES 4

Prep and cook time: 15 minutes

Notes: This is a leaner version of the original recipe, using nonfat mayonnaise and broth instead of olive oil.

1 bag (10 oz.) washed baby spinach 1 pound (31 to 40 per lb.) shelled cooked shrimp 6 tablespoons chicken broth or olive oil 1/4 cup balsamic or red wine vinegar 2 teaspoons Dijon mustard 2 teaspoons honey-flavor mustard 1/8 teaspoon dry mustard blended with 1 tablespoon cold water 1/4 cup nonfat or regular mayonnaise 1 tablespoon minced shallot or red onion About 1/4 teaspoon salt

1. Discard any yellow or wilted spinach leaves. Rinse spinach and dry well with paper towels or in a salad spinner. Place in a wide salad bowl and top with shrimp.

2. In a 1- to 1 1/2-quart pan, combine broth, vinegar, Dijon mustard, honey mustard, and dry mustard. Stir over medium heat until boiling, about 3 minutes.

3. Remove pan from heat and whisk in mayonnaise and shallot.

4. Pour hot dressing over salad; mix well, add salt to taste, and serve.

Per serving: 152 cal., 9.2% (14 cal.) from fat; 26 g protein; 1.6 g fat (0.4 g sat.); 6.5 g carbo (1.9 g fiber); 621 mg sodium; 222 mg chol.

Green & White Spring Soup

SERVES 5

Prep and cook time: 20 minutes

2 cans (49 1/2 oz. and 14 1/2 oz.) fat-free reduced-sodium chicken broth 1 teaspoon grated lemon peel 1 teaspoon dried tarragon 1/4 teaspoon white pepper 2 ounces dried capellini (angel hair) pasta, broken in half 1 pound slender asparagus 3/4 pound scallops (bay or sea) 1/4 pound watercress 3 tablespoons lemon juice

1. In a 5- to 6-quart pan, combine broth, lemon peel, tarragon, and pepper. Bring to a boil over high heat. Add pasta. When soup returns to a boil, reduce heat and simmer, uncovered, for 4 minutes.

2. Meanwhile, snap off and discard tough ends of asparagus. Slice asparagus spears diagonally into 1-inch pieces.

3. Rinse scallops; if using large sea scallops, cut into bite-size pieces.

4. Discard watercress stems and rinse and drain leaves. Stack 12 large leaves and cut into fine slivers.

5. Stir the asparagus and scallops into the soup. Simmer until scallops are opaque but still moist-looking in the center (cut to test), about 3 minutes.

6. Remove pan from heat and stir in whole watercress leaves. Cover and let stand until watercress is wilted, about 1 minute. Stir in lemon juice and sprinkle with the slivered watercress. Ladle into bowls.

Per serving: 147 cal., 6.1% (9 cal.) from fat; 20 g protein; 1 g fat (0.1 g sat.); 14 9 carbo (1 g fiber); 990 mg sodium; 22 mg chol.

Crab Singapore

SERVES 2

Prep and cook time: 20 minutes

Notes: A well-stocked supermarket should have all the ingredients needed for this dish - even salted black beans. They are also available at any Chinese grocery store. Garnish with cilantro sprigs. If serving crab in the shell, have plenty of napkins for messy fingers.