Fish & Shellfish
Baked Sea Bass Remoulade With Julienned Root Vegetables
1/4 cup Dijon mustard
2 tablespoons reduced-calorie mayonnaise
2 cloves garlic, crushed
1 teaspoon tarragon vinegar
2 tablespoons minced fresh parsley
2 medium leeks
2 Jerusalem artichokes
2 medium carrots
Nonstick cooking spray
1 teaspoon olive oil
4 4-ounce sea bass, cod or snapper fillets (1" thick)
Preheat oven to 400* F.
To make remoulade, mix Dijon mustard, mayonnaise, garlic, vinegar and parsley in a small bowl. Set aside.
Remove roots, outer leaves, and tops from leeks. Rinse under cold running water. Cut into 2-inch julienne strips. Peel Jerusalem artichokes, using a sharp knife. Cut artichokes and carrots into 2-inch julienne strips.
Coat a large nonstick skillet with cooking spray. Add oil, and place over medium heat until hot. Add leeks; saute 3 minutes, or until just tender. Add Jerusalem artichokes and carrots; saute 3-4 minutes, or until just tender. Remove from heat and set aside.
Arrange fish fillets in a shallow 1-quart baking dish; spread remoulade mixture evenly on fish. Top evenly with vegetables. Cover with aluminum foil, and bake 15-20 minutes, or until fish flakes easily with a fork. Serve with lemon wedges.
Nutrition score per serving: 318 calories, 6.5 g fat
Crab-Stuffed Poblano Peppers
1 pound fresh lump crabmeat
1/2 cup fat-free sour cream
1/4 cup seasoned dry bread crumbs
2 tablespoons minced roasted red peppers (from water-packed jar)
4 poblano peppers, halved and seeded
8 teaspoons grated Parmesan cheese
Preheat oven to 375* F. Coat a shallow baking pan with cooking spray. In a medium bowl, combine crabmeat, sour cream, bread crumbs and roasted red peppers. Mix gently to combine, being careful not to break up the crab. Spoon crab mixture into halved poblano peppers and arrange side by side in pan. Top mixture with Parmesan cheese. Cover pan with foil and bake 20 minutes. Remove foil and bake 15 more minutes, until peppers are soft and cheese begins to brown.
Nutrition score per serving: 209 calories, 3 g fat, <1 g saturated fat
Creole Shrimp Kabobs With Couscous
1 pound large shrimp, peeled and deveined
1 tablespoon Creole seasoning
1 Spanish onion, cut into 2-inch pieces
2 green bell peppers, cut into 2-inch pieces
16 cherry tomatoes
1 cup whole-wheat couscous
Salt and black pepper to taste
Preheat grill, grill pan or broiler. In a large bowl, toss shrimp in Creole seasoning to coat. Alternate shrimp and vegetables on skewers. (Soak wooden skewers for 5-30 minutes first.) Grill or broil 5-7 minutes, until shrimp are bright red and cooked through, turning skewers halfway through cooking time.
Meanwhile bring 1 cups water to a boil. Stir in couscous, cover and remove from heat. Let stand 5 minutes. (Add chopped cilantro, thyme and chives if desired.) Season with salt and pepper; serve with kabobs.
Nutrition score per serving: 311 calories, 1.7 g fat, <1 g saturated fat
Miami Spice Shrimp and Vegetable Salad
1/4 cup frozen tangerine juice concentrate, thawed
2 tablespoons vegetable oil
2 tablespoons lime juice
2 tablespoons water
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground red pepper
2 pounds medium shrimp, unpeeled
1 pound fresh asparagus
3 medium yellow squash nonstick cooking spray
6 small plum tomatoes, halved lengthwise
6 cups fresh spinach leaves, thinly sliced
Soak bamboo skewers in waster for 30 minutes.
To make dressing, combine tangerine juice concentrate, vegetable oil, lime juice, water, oregano, cumin, salt and red pepper in a jar. Cover tightly and shake to blend. Set aside. Peel and devein shrimp, leaving tails intact. Toss with 1 tablespoon dressing in a small bowl. Cover and refrigerate 30 minutes.
Snap off woody ends of asparagus. Trim ends of squash, and cut in half lengthwise. Place asparagus and squash on a plate and brush with 1 tablespoon dressing.Thread shrimp on skewers, leaving a 1/2-inch space between shrimp. Coat a grill rack with cooking spray, and place it over medium-hot coals.
Put shrimp skewers on rack. Grill 1 1/2 to 2 1/2 minutes on each side or until browned and firm. Transfer to a shallow dish and remove shrimp from skewers. Toss with 1 tablespoon of salad dressing. Set aside.
Grill asparagus, yellow squash and tomato halves for 5 to 7 minutes or until lightly browned, turning once. Toss spinach with 3 tablespoons of dressing. Arrange spinach on a serving platter, and top with shrimp and vegetables. Drizzle with remaining dressing and serve.
Nutrition score per serving: 259 calories, 8 g fat, 1 g saturated fat
Roasted Herb Salmon
4 5-ounce salmon fillets, about 11/2 inches thick
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon minced fresh thyme (or 1 teaspoon dried)
1 tablespoon minced fresh rosemary (or 1 teaspoon dried)
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 small yellow onion, thinly sliced
2 tomatoes, thinly sliced
Make three to four 2-inch-long, -inch deep, evenly spaced slits along the top of each salmon fillet. In a shallow dish, whisk together mustard, lemon juice, thyme, rosemary, oregano, salt and pepper. Add salmon and turn to coat both sides. Cover with plastic wrap and refrigerate 15 minutes. Reserve marinade. Preheat oven to 450*F. Coat a shallow baking pan with cooking spray.
Arrange onion and tomato slices in the bottom of prepared pan. Place salmon on top of onion and tomato. Pour remaining marinade over salmon.
Roast 10-15 minutes, until fish is fork-tender.
Nutrition score per serving: 196 calories, 7 g fat, 1 g saturated fat