Fish Tacos with Corn Pico de Gallo and Chipotle Cream
Makes: 4 servings
Nutrition per serving: Calories = 358; Fat = 5 g; Cholesterol = 103 mg; Sodium = 287 mg; Carbohydrate = 103 g; Fiber = 3 g; Protein = 34 g
Ingredients 2 tablespoons olive oil, plus more for the grill 2 tablespoons fresh lime juice 1/4 teaspoon sea salt freshly ground black pepper to taste 1 pound tilapia 1/3 cup nonfat Greek yogurt 2 tablespoons reduced fat sour cream 1 chipotle chili canned in adobo sauce, minced 1/2 cup defrosted frozen corn kernels 1/4 small onion, small diced 2 roma tomatoes, small diced 1 jalapeno, seeded and minced 1/4 cup cilantro, chopped 8 corn tortillas, 6 inches each, preferably organic 1 1/2 cups shredded green cabbage or lettuce for garnish lime wedges for garnish
Directions In a small bowl, whisk together the oil, lime juice, salt, and pepper. Place the fish in a resealable plastic bag and pour the lime juice mixture over it. Squeeze to combine and let marinate for 30 minutes at room temperature.
In the meantime, whisk together the Greek yogurt, sour cream, and chipotle in a small bowl. Season with salt and pepper and set aside.
Preheat a grill, broiler, or grill pan. Lightly oil the broiler pan or grill and then cook the fish until just cooked through, about 3 minutes per side. Place on a plate to rest and loosely tent with foil to keep warm.
In another small bowl, combine the corn, onion, tomato, jalapeno, and cilantro. Season with salt and pepper to taste. Heat a skillet over medium-high heat and warm the tortillas one at a time. When they are warmed, cover the tortillas with a slightly dampened towel.
To serve, spread chipotle cream on a tortilla and then top with fish, salsa, and cabbage. Garnish with lime wedges and cilantro. Serve immediately.
Grilled Shrimp and Radicchio Salad with Peaches and Sesame Seeds
Makes: 4 servings
Nutrition per serving: Calories = 288; Fat = 9 g; Cholesterol = 88 mg; Sodium = 243 mg; Carbohydrate = 8 g; Fiber = 3 g; Protein = 12 g
Ingredients 1/4 cup olive oil, divided 2 tablespoons chopped fresh dill 1 tablespoon rice wine vinegar 2 teaspoons Dijon mustard 1 teaspoon honey 2 heads radicchio, split in half lengthwise 1 head romaine, split in half lengthwise 2 peaches, cut in half and pitted 4 scallions 1 pound shrimp, peeled and deveined, then threaded onto 4 skewers 1 tablespoon toasted sesame seeds sea salt and freshly ground pepper to taste
Directions Preheat an outdoor grill or grill pan over medium-high heat.
In a small bowl, whisk together 2 tablespoons of oil, dill, vinegar, mustard, honey, salt, and pepper. Set aside.
Brush the radicchio, romaine, scallions, shrimp, and peaches with olive oil and season with salt and pepper. Grill the romaine and radicchio until marked and slightly wilted, about 2 minutes per side, then cut into bite-sized pieces. Grill the peaches until marked, about 2 minutes per side, then slice into 1/2-inch slices. Grill the scallions until marked and wilted, about 1 minute per side, then cut into 1-inch segments. Grill the shrimp until no longer opaque, about 3 minutes per side, then remove from the skewers.
Place the romaine, radicchio, peaches, and scallions in a large bowl. Drizzle with the reserved dressing and toss to combine. Top with the shrimp and sesame seeds. Serve immediately.
Lemon Poached Shrimp
Makes: 4 servings
Nutrition per serving: Calories = 161; Fat = 3 g; Carbohydrate = 0.5 g; Protein = 30 g
Ingredients 1 pound peeled and deveined large shrimp 1 lemon, sliced 1 cup veggie stock 3 peppercorns 2 cups cooked brown rice, for serving
Directions In a shallow saucepan or straight-sided skillet, bring the veggie stock to a boil. Add the lemons and peppercorns. Reduce to a low simmer and add the shrimp. Poach until pink, about 4 to 5 minutes. Remove from pan.
To serve, place the shrimp on a bed of rice, or layer them with fresh lemon slices and spinach or basil leaves on a serving platter for an impressive presentation.
Roasted Salmon with Grapefruit Salsa
Makes: 4 servings
Nutrition per serving: Calories = 345; Fat = 18 g; Cholesterol = 85 mg; Sodium = 230 mg; Carbohydrate = 16 g; Fiber = 1 g; Protein = 29 g
Ingredients 4 skinless salmon fillets, about 5 ounces each 2 ruby red grapefruits 2 teaspoons olive oil 1 tablespoon shallot, minced 1 teaspoon peeled and finely grated fresh ginger pinch of cayenne pepper or more to taste 1 teaspoon lemon zest 2 teaspoons fresh lemon juice 3 tablespoons thinly sliced fresh basil, saving some for garnish sea salt and freshly ground pepper to tast
Directions Preheat the oven to 350F. Season the salmon fillets with salt and pepper to taste. Lightly oil a baking dish with olive oil, place the salmon inside and turn to coat. Bake until the salmon is cooked through, about 18 minutes.
In the meantime, make the salsa. Cut the ends off of one of the grapefruit and stand it on the flat cut side and slice the peel away from the fruit. Holding the fruit over a small bowl, carefully remove the flesh of the fruit between the membranes. Combine these grapefruit segments with the olive oil, shallot, ginger, cayenne, lemon zest, lemon juice, basil, salt, and pepper.
When the salmon is done, allow it to rest for 3 minutes and then top it with salsa. Garnish with reserved basil and serve.
Shrimp and Tomato Bake with Crumbled Feta
Makes: 4 servings
Nutrition per serving: Calories = 250; Fat = 2 g; Cholesterol = 235 mg; Sodium = 645 mg; Carbohydrate = 12 g; Fiber = 2 g; Protein = 34 g
Ingredients 1 medium onion, diced 2 cloves garlic, minced 2 cans low-sodium diced tomatoes, 14.5 ounces each, with juice 1/4 cup fresh parsley, finely chopped 1 1/4 pounds medium raw shrimp, peeled and deveined 2/3 cup fat-free feta cheese, crumbled sea salt and freshly ground pepper to taste
Directions Preheat the oven to 425F.
In an ovenproof skillet, combine the onion, garlic, and tomatoes and bring to a boil. Reduce to a simmer and allow the tomatoes to cook for 7 minutes. Remove the tomatoes from heat and add the parsley, shrimp, feta, salt, and pepper. Place in the oven and bake until the shrimp are cooked through, about 12 minutes, and then serve.
Lemon Poached Shrimp
Makes: Four Servings
Nutrition per serving: Calories = 161, Fat = 3g, Carbs = 1g, Protein = 30g
Ingredients 1 pound peeled and deveined large shrimp 1 lemon sliced 1 cup vegetable stock 3 peppercorns 2 cups cooked brown rice, for serving
Directions In a shallow saucepan or straight-sided skillet, bring the veggie stock to a boil. Add the lemons and peppercorns. Reduce to a low simmer and add the shrimp. Poach until pink, about 4-5 minutes. Remove from pan.
To serve, place the shrimp on a bed of rice, or layer them with fresh lemon slices and spinach or basil leaves on a serving platter for an impressive presentation.
Shrimp and Tomato Bake with Crumbled Feta
Makes: Four serving
Nutrition per serving: Calories = 250, Fat = 2g, Carbs = 12g, Protein = 34g
Ingredients 1 medium onion, diced 2 cloves garlic, minced 2 (14.5) ounce cans low sodium diced tomatoes with juice 1/4 cup fresh parsley, finely chopped 1 1/4 pounds medium raw shrimp, peeled and deveined 2/3 cup fat-free feta cheese, crumbled sea salt and freshly ground pepper to taste
Directions Preheat the oven to 425F.
In an ovenproof skillet, combine the onion, garlic, and tomatoes and bring to a boil. Reduce to a simmer and allow the tomatoes to cook for 7 minutes. Remove the tomatoes from heat and add the parsley, shrimp, feta, salt, and pepper. Place in the oven and bake until the shrimp are cooked through, about 12 minutes, and then serve.
