Skip to main content
shipping schedule
christmas food gift
gifts
reviews
cart
my account

Send a Meal Blog

Friday, April 20 2018

Boost your heart ealth with the omega-3 fatty acids found in fish. They have been proven to reduce stress, anxiety, and fatigue. Who couldn't use a dose of that? Our delicious seafood meals make it easy to incorporate fish into your family meals.

INGREDIENTS
1 1/2 - pounds fresh or frozen sea scallops
1 - red grapefruit
1 - navel orange
1 - cup dry white wine
3 - tablespoons lemon juice
2 - small shallots, thinly sliced
1/2 - teaspoon salt
1/2 - teaspoon freshly ground black pepper
1 1/2- tablespoons olive oil
3 - ounces thinly sliced prosciutto
6 - tablespoons butter, cubed and softened
5 - cups packed shredded napa cabbage
3 - radishes, thinly sliced


DIRECTIONS
Thaw scallops, if frozen. Peel grapefruit, removing white part of rind. Section fruit, reserving juice. Squeeze membranes to collect additional juice. Repeat with orange.


In a small saucepan combine reserved citrus juices, the wine, and lemon juice. Bring to boiling; reduce heat. Boil gently, uncovered,15 minutes or until reduced to about 1/3 cup. Stir in shallots; remove from heat.


Meanwhile, rinse scallops; pat dry. Sprinkle with salt and pepper. In a large skillet heat oil over medium-high heat. Add prosciutto, half at a time; cook 3 minutes or until browned and crisp, turning occasionally. Drain on paper towels. Coarsely crumble prosciutto.
In the same skillet heat about 1 Tbsp. of the butter over medium-high heat until very hot but not brown. Working in batches, add scallops; cook 2 minutes or until golden and opaque, turning once. Remove and keep warm.


For slaw, in the skillet cook and stir cabbage just until beginning to soften. Add radishes; cook and stir just until warmed. Stir in citrus sections. Using a slotted spoon, divide slaw among serving plates. For sauce, transfer any liquid remaining in skillet to a small saucepan. Add shallot mixture to liquid. Bring to boiling; remove from heat. Stir in the remaining 5 Tbsp. butter just until melted. Arrange scallops on slaw; top with sauce and prosciutto.


NUTRITION FACTS (Seared Scallops with Citrus Beurre Blanc and Warm Slaw)
Per serving: 515 kcal , 26 g fat (13 g sat. fat , 2 g polyunsaturated fat , 8 g monounsaturated fat ), 109 mg chol. , 1143 mg sodium , 22 g carb. , 3 g fiber , 10 g sugar , 38 g pro.

Posted by: AT 11:12 am   |  Permalink   |  0 Comments  |  Email
Tuesday, April 17 2018

Looking for a dinner delivery featuring fish and fresh veggies? Look no further! Seasoned with bay leaves, these fish fillets are accompanied by fresh asparagus and cherry tomatoes.

INGREDIENTS
1 - pound fresh or frozen white fish fillets (such as tilapia, cod, or perch), 1/2 to 1 inch thick
1 - pound fresh asparagus, trimmed
1 - cup cherry or grape tomatoes
2 - tablespoons olive oil
1/2 - teaspoon kosher salt
1/4 - teaspoon black pepper
8 - fresh bay leaves, folded and rolled to release fragrant oils
Crusty bread slices
Lemon wedges


DIRECTIONS
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Preheat oven to 425 degrees F. Arrange fish in a 15x10-inch baking pan, tucking under any thin edges. Place asparagus and tomatoes around fish. Drizzle with oil and sprinkle with salt and pepper. Tuck bay leaves around vegetables and fish.


Bake 12 to 15 minutes or until fish flakes easily, asparagus is crisp-tender, and tomatoes are softened, tossing vegetables with bay leaves halfway through baking.


Remove and discard bay leaves. Serve fish, asparagus, and tomatoes with bread and lemon wedges.
NUTRITION FACTS (Roasted Asparagus, Fish, and Bay Leaves)


Per serving: 200 kcal , 9 g fat (2 g sat. fat , 1 g polyunsaturated fat , 6 g monounsaturated fat ), 57 mg chol. , 204 mg sodium , 6 g carb. , 3 g fiber , 3 g sugar , 26 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Wednesday, April 11 2018

Incorporate your favorite brew into these meals with beer. The rich taste of beer intensifies during cooking and can be used as a braising liquid, marinade, glaze, batter, or to enhance the flavor of soups and stews. Cooking with beer is the perfect way to celebrate St. Patrick's Day, National Drink Beer Day, National Beer Lovers Day, National Beer Day, or any meal as a gift day you have beer in the house.

INGREDIENTS
1 - pound fresh or frozen skinless fish fillets, about 1/2 inch thick
1 1/4 - pounds medium potatoes (about 4)
Shortening or cooking oil for deep-fat frying
1 - cup all-purpose flour
1 - cup beer
2 - eggs
1/2 - teaspoon baking powder
1/2 - teaspoon salt
1/2 - teaspoon black pepper
Coarse salt (optional)
Tartar Sauce(optional)
Malt vinegar or cider vinegar (optional)


DIRECTIONS
Thaw fish, if frozen; cut into 3x2-inch pieces. Rinse fish; pat dry with paper towels. Cover and refrigerate until needed.
For chips, cut the potatoes lengthwise into about 3/8-inch-wide wedges. Pat dry with paper towels. In a 3-quart saucepan or deep-fat fryer heat 2 inches of shortening or cooking oil to 375 degrees F. Fry potatoes, one-fourth at a time, for 4 to 6 minutes or until light brown. Remove potatoes and drain on paper towels. Sprinkle lightly with salt. Transfer potatoes to a wire rack on a baking sheet, arranging them in a single layer. Keep warm in a 300 degree F oven.


Meanwhile, for batter, in a medium mixing bowl combine flour, beer, eggs, baking powder, 1/2 teaspoon salt, and the pepper. Beat with a rotary beater or wire whisk until smooth. Dip fish into batter. Fry fish in the hot (375 degrees F) fat, one or two pieces at a time, until coating is golden brown and fish begins to flake when tested with a fork, turning once (about 3 to 4 minutes). Remove fish and drain on paper towels. Transfer fish to another baking sheet; keep warm in the 300 degree F oven while frying remaining fish. To serve, if desired, sprinkle coarse salt over fish and chips and serve with Tartar Sauce or vinegar.


Makes 4 servings
NUTRITION FACTS (Fish and Chips)
Per serving: 721 kcal , 40 g fat (10 g sat. fat , 10 g polyunsaturated fat , 13 g monounsaturated fat ), 208 mg chol. , 454 mg sodium , 52 g carb. , 3 g fiber , 1 g sugar , 31 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Tuesday, March 06 2018

Salmon, shrimp, scallops, and most other seafood tastes better when cooked on a grill. These quick-cooking grilled fish and seafood dinners—including buttery grilled salmon and spicy shrimp tacos—are even more delicious than the entrees you shell out big bucks for at a sit-down restaurant. 

INGREDIENTS
1 1/2 - pounds leeks
2 - tablespoons olive oil
1/2 - teaspoon salt
1/2 - teaspoon pepper
1 - sprig rosemary
4 - 4 ounces skin-on salmon fillets, 3/4- to 1-inch thick
1/4 - cup unsalted butter, softened
2 - teaspoons Dijon-style mustard


DIRECTIONS


Trim dark green tops and root ends from leeks, leaving ends intact. Cut leeks in half lengthwise; peel off tough outer leaves. Wash leeks; pat dry. (Keep some water on leeks to prevent burning on the grill.) Brush with 1 Tbsp. oil; season with 1/4 tsp. salt and 1/4 tsp. black pepper.


On a grill or grill pan over medium-high heat, grill rosemary sprig 1 to 2 minutes or until lightly charred; remove. Grill the leeks 5 to 7 minutes or until tender, turning occasionally. Remove; cover to keep warm.


Brush salmon with remaining olive oil; season with 1/4 tsp. each salt and black pepper. Grill fish, skin-side up, 4 minutes; turn. Grill 2 minutes or until fish flakes easily with a fork. Remove from heat.


Strip rosemary leaves from stem; chop leaves. In a small bowl stir together butter, mustard, and 1 tsp. chopped leaves. Spread butter on top of fish and leeks; sprinkle with remaining chopped rosemary.


NUTRITION FACTS (Grilled Salmon & Leeks with Rosemary-Mustard Butter)
Per serving: 369 kcal , 26 g fat (9 g sat. fat , 4 g polyunsaturated fat , 11 g monounsaturated fat ), 93 mg chol. , 415 mg sodium , 11 g carb. , 1 g fiber , 3 g sugar , 24 g pro.

Posted by: AT 02:16 pm   |  Permalink   |  0 Comments  |  Email
Saturday, May 20 2017

Don't start your day with a mediocre breakfast. We've listed our best frittata recipes filled with plenty of healthy vegetables and proteins to make your meal worthwhile.

INGREDIENTS

8 - eggs, lightly beaten
3/4 - cup low-fat cottage cheese or or crumbled reduced-fat feta cheese
1 - teaspoon herbes de Provence or Italian seasoning, crushed, or 1/2 teaspoon dried dillweed
1/4 - teaspoon black pepper
Nonstick cooking spray
1/2 - cup chopped red onion
2 - cloves garlic, minced
4 - cups baby spinach or torn spinach
1/2 - cup thinly sliced seeded mini red sweet peppers, drained
1 - ounce thinly sliced, smoked salmon (lox-style); smoked turkey; or low-fat, reduced-sodium cooked boneless ham, chopped


DIRECTIONS

Preheat broiler. In a bowl combine eggs, cottage cheese, herbes de Provence and black pepper.
Coat an unheated large cast-iron or broiler-proof nonstick skillet with cooking spray. Preheat skillet over medium heat. Add onion and garlic. Cook about 4 minutes over medium heat or until onion is just tender, stirring occasionally. Stir in spinach; cook 1 minute more or until wilted.
Pour egg mixture over vegetables in skillet. Cook over medium heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until mixture is almost set. Sprinkle roasted red sweet peppers and salmon on top.


Place skillet under broiler 4 to 5 inches from heat. Broil about 2 minutes or until just set. Let stand 1 minute. Cut into wedges.
Nutrition Facts (Smoked Send Salmon and Roasted Red Pepper Frittata)


Per serving: 141 kcal cal., 7 g fat (2 g sat. fat, 1 g polyunsaturated fat, 3 g monounsatured fat), 284 mg chol., 333 mg sodium, 5 g carb., 1 g fiber, 2 g sugar, 14 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Friday, February 17 2017

Whip up a homemade romantic meal for  with our handpicked meals for two. We've adjusted the serving sizes for each meal gift so you can have just enough to serve a relaxing at- home meal delivery for two.

Ingredients

1 - 1 pound fresh or frozen skinless salmon fillet
2 - tablespoons olive oil
1 1/2 - teaspoons dried oregano, crushed
1/4 - teaspoon salt
1/8 - teaspoon black pepper
2 - cups grape or cherry tomatoes, halved
2 - cups broccoli florets
2 - cloves garlic, minced
1 - lemon
2 - tablespoons snipped fresh basil
1 - tablespoon snipped fresh parsley
1 - tablespoon honey


Directions
Thaw salmon, if frozen. Preheat oven to 400 degrees F. Line a 15x10-inch baking pan with parchment paper. Rinse salmon; pat dry. Place salmon in prepared pan. Drizzle with 1 Tbsp. of the oil and sprinkle with 3/4 tsp. of the oregano, the salt, and pepper.
In a medium bowl combine tomatoes, broccoli, garlic, and remaining 1 tbsp. oil and 3/4 tsp. oregano. Sprinkle lightly with additional salt and pepper; toss to coat. Place in pan with salmon. Roast 15 to 18 minutes or just until salmon flakes.


Meanwhile, remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon. In a small bowl combine lemon zest and juice and remaining ingredients. Spoon over salmon and vegetables before serving.


Nutrition Facts (Lemon-Herb Roasted Salmon with Broccoli and Tomatoes)
Per serving: 276 kcal cal., 14 g fat (2 g sat. fat, 4 g polyunsaturated fat, 7 g monounsatured fat), 62 mg chol., 362 mg sodium, 13 g carb., 3 g fiber, 8 g sugar, 25 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Wednesday, October 19 2016

Salmon is a great source of protein and omega-3 fatty acids. Incorporate the good-for-you fish into these simple meals, sandwiches, and dinners that are ready in 30 minutes or less. Our easy dinners prove salmon meals have a place in your weeknight cooking repertoire.

Ingredients

1 - lemon
1 - tablespoon sugar
2 - tablespoons butter
4 - 4 ounces skinless salmon fillets
Salt
Ground black pepper
1 - tablespoon snipped fresh dill
1 - tablespoon olive oil
1- pound broccoli, trimmed
4 - cloves garlic, peeled and sliced
Lemon slices and fresh dill (optional)

Directions
Slice half of the lemon into thin slices; set aside. Juice remaining half of lemon into a 1-cup measure; add water to equal 1/2 cup. Stir in sugar. Set aside.

In a 12-inch nonstick skillet heat butter over medium-high heat. Sprinkle salmon with salt and pepper; add to skillet. Cook for 2 to 3 minutes or until bottom is golden; turn fillets. Add lemon juice mixture. Top with snipped dill and lemon slices. Reduce heat to medium; cover and cook 5 to 6 minutes more or until fish flakes easily when tested with a fork.

Meanwhile, in another skillet heat oil over medium heat. Quarter broccoli lengthwise into long spears; add to skillet along with garlic. Cook broccoli and garlic in hot oil over medium heat for 8 to 10 minutes or until crisp-tender, turning often. Serve salmon with broccoli; pour pan juices over salmon. If desired, serve with additional lemon slices and fresh dill.


Nutrition Facts (Citrus Salmon with Broccoli)
Per serving: 363 kcal cal., 25 g fat (8 g sat. fat, 5 g polyunsaturated fat, 8 g monounsatured fat), 78 mg chol., 277 mg sodium, 12 g carb., 3 g fiber, 5 g sugar, 26 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Sunday, May 22 2016

An abundance of herbs -- dill weed, tarragon, parsley, and chives -- brightens this buttery, lemon-drizzled salmon.

Ingredients

1 - pound skinless salmon fillet, cut into 4 portions
1 - lemon
1 - tablespoon snipped fresh dillweed
1 - tablespoon snipped fresh tarragon or lemon thyme
1 - tablespoon snipped fresh Italian (flat-leaf) parsley or bias-sliced chives
1/2 - teaspoon salt
1/2 - teaspoon ground black pepper
2 - tablespoons butter, softened


Lemon peel and fresh herbs (optional)
Directions
Preheat oven to 350 degrees F. Rinse fish; pat dry. Shred 1 teaspoon of peel from lemon; set aside. Cut lemon in half; juice half the lemon. In a small bowl combine lemon peel, snipped herbs, salt, pepper, and butter; stir to combine. Spread evenly on the salmon.
Heat a 12-inch nonstick oven-going skillet over medium heat. Add salmon, herb side down. Cook for 3 minutes or until golden brown. Turn salmon; pour lemon juice over salmon. Place pan in oven and bake for 3 to 7 minutes or until salmon flakes easily when tested with a fork.
Transfer salmon to serving plates; drizzle with pan juices. Top with additional shredded lemon peel and snipped fresh herbs.
Nutrition Facts (Herbed Salmon)
Per serving: 294 kcal cal., 21 g fat (7 g sat. fat, 5 g polyunsaturated fat, 6 g monounsatured fat), 78 mg chol., 401 mg sodium, 3 g carb., 1 g fiber, 1 g sugar, 24 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 11:50 am   |  Permalink   |  0 Comments  |  Email
Saturday, April 23 2016

Ingredients

4
6 ounces firm whitefish fillets (such as cod, halibut, or flounder), rinsed and patted dry
1
tablespoon canola oil
Salt and ground black pepper
6
tablespoons butter
2
fresh jalapeno peppers, stemmed, seeded, and cut into thin strips*
1/4
cup snipped fresh basil
1
lime, cut into quarters

Directions

Brush fish with oil and sprinkle lightly with salt and pepper. For a gas or charcoal grill, grill fillets on the greased rack of a covered grill directly over medium heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, turning once.
Meanwhile, heat butter in large skillet over medium heat. Add jalapeno peppers; cook and stir for 5 minutes or until tender and just beginning to lightly brown.
Place fish on plates and top with basil; spoon jalapeno-butter mixture over fish. Serve with lime quarters.

From the Test Kitchen

*HANDLING HOT PEPPERS

Because hot chile peppers, such as jalapenos, contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

Nutrition Facts (Basil Halibut with Jalapeno Butter)

Per serving: 
419 kcal cal., 
31 g fat 
(13 g sat. fat, 
5 g polyunsaturated fat, 
10 g monounsatured fat), 
148 mg chol., 
370 mg sodium, 
2 g carb., 
1 g fiber, 
1 g sugar, 
33 g pro.
 
Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:30 pm   |  Permalink   |  Email
Tuesday, March 29 2016

Ingredients

1/4 cup purchased caramel-flavored ice cream topping
1 tablespoon soy sauce
1 tablespoon Dijon-style mustard
1 tablespoon lime juice
1 1 1/4 pound salmon fillet, skinned
Lime wedges (optional)
Freshly ground black pepper (optional)
Directions
At least 30 minutes before grilling, soak twelve 6- to 8-inch wooden skewers in water. Drain; set aside. For sauce, in a small bowl stir together caramel topping, soy sauce, mustard, and lime juice; set aside.
Rinse salmon; pat dry with paper towels. Cut salmon fillet in half lengthwise, then cut each piece crosswise into 6 pieces (12 pieces total). Sprinkle pieces with salt and pepper. Thread one salmon piece onto each wooden skewer.
For charcoal grill, arrange skewers on the greased rack of an uncovered grill directly over medium coals. Brush generously with sauce. Grill for 3 minutes. Turn; brush with remaining sauce. Grill for 3 to 5 minutes more or until fish flakes easily with a fork. (For gas grill, preheat grill. Reduce heat to medium. Arrange skewers on greased grill rack. Cover; grill as above.) Serve with lime wedges and sprinkle with pepper. Makes 12 servings.
Nutrition Facts (Caramelized Salmon Skewers)
Per serving: 118 kcal cal., 6 g fat (1 g sat. fat, 2 g polyunsaturated fat, 2 g monounsatured fat), 26 mg chol., 215 mg sodium, 5 g carb., 0 g fiber, 5 g sugar, 10 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:32 am   |  Permalink   |  0 Comments  |  Email
Tuesday, February 02 2016

ingredients
4 1/2   cups   low-sodium chicken broth
3    tablespoons   olive oil
12      sage leaves, plus 1 teaspoon thinly sliced sage
2    cups   finely diced butternut squash
1    cup   finely diced onion
1    cup   Arborio rice
1/2   teaspoon   salt
1    ounce   finely grated Parmigiano-Reggiano (about 3/4 cup)
directions
Bring broth to a boil in a small saucepan; reduce heat to low and cover to keep warm.
Heat oil in a small skillet over medium-high heat. Add sage leaves and cook until crisp and slightly shriveled, about 30 seconds. Using a slotted spoon, transfer to a plate lined with paper towels to drain, reserving oil.
Transfer 1 tablespoon sage oil to a large heavy saucepan and heat over medium-high heat. Add squash and cook, stirring occasionally, until slightly softened and browned, 5 to 6 minutes; transfer to a plate. Add remaining sage oil, reduce heat to medium, add onion and cook, stirring, until translucent, 6 to 7 minutes.
Add rice and cook, stirring constantly, until glossy, 2 to 3 minutes. Add 1/2 cup broth and simmer, stirring constantly, until absorbed. Continue adding broth 1/2 cup at a time, stirring constantly, until absorbed, about 18 minutes.
Add squash, sliced sage, salt and Parmigiano-Reggiano and cook, stirring, 1 minute. Top with crispy sage leaves.
 

Posted by: AT 02:37 am   |  Permalink   |  0 Comments  |  Email
Friday, October 02 2015

Asparagus slices add color, and the dill and lemon zest add fresh flavor to salmon that's packed with protein and heart-healthy omega-3 fatty acids.

ingredients
1    pound   fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked and skin and bones removed
1 1/2   cups   water
2    14 ounce can  vegetable broth or 3-1/2 cups vegetable stock
2    cups   frozen whole small onions or 1/2 cup frozen chopped onion
2 1/2   cups   cubed red potato
1    tablespoon   snipped fresh dill or 1/2 teaspoon dried dillweed
1    teaspoon   lemon zest
1/2   teaspoon   salt
1/2   teaspoon   ground black pepper
2 1/2   cups   whole milk, half-and-half or light cream
2    tablespoons   cornstarch
1    10 ounce package  frozen cut asparagus, thawed and well-drained or 2 cups cut-up fresh trimmed asparagus
    Fresh dill sprigs and/or cracked black pepper (optional)
    `
directions
Rinse fresh salmon; pat dry. To poach fresh salmon, in a large skillet, bring water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily with a fork. Remove salmon from skillet, discarding poaching liquid. Flake salmon into 1/2-inch pieces; set aside.
Meanwhile, in a 4-quart Dutch oven, combine vegetable broth, onions, potato, snipped fresh dill, lemon zest, salt and pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes or until vegetables are tender, stirring occasionally.
In a large screw-top jar, combine milk and cornstarch. Cover and shake well; stir into soup. Stir in asparagus. Cook and stir until slightly thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon; heat through. If you like, garnish with fresh dill sprigs and/or cracked pepper.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 185, Fat, total (g) 5, chol. (mg) 37, sat. fat (g) 2, carb. (g) 20, fiber (g) 2, pro. (g) 17, vit. A (IU) 680.26, vit. C (mg) 22.44, sodium (mg) 621, calcium (mg) 111.06, iron (mg) 1.62, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:53 am   |  Permalink   |  0 Comments  |  Email
Tuesday, June 09 2015

ingredients
    Nonstick cooking spray
3      garlic cloves
3      medium tomatoes, stemmed
2      ears corn, husked
1/2     medium white onion, halved
1      jalapeno, stemmed
1/2   cup   chopped cilantro
2    tablespoons   fresh lime juice
3/4   teaspoon   kosher salt
1/4   cup   low-fat plain yogurt
4    teaspoons   water
4      cod fillets (about 1 1/4 pounds)
1/4   teaspoon   black pepper
8      corn tortillas, warmed
1      avocado, diced
directions
Lightly coat a grill with cooking spray, then heat to medium high. Loosely wrap garlic in aluminum foil and place on grill with tomatoes, corn, onion and jalapeno. Cook, turning occasionally, until vegetables are slightly charred, about 5 minutes.
Pulse garlic, tomatoes, onion and jalapeno in a food processor until chunky. Transfer to a medium bowl and let cool. Cut corn kernels from cobs and stir into vegetable mixture with cilantro, lime juice and 1/2 teaspoon salt. Cover and chill.
Combine yogurt and water. Season cod with pepper and remaining salt and lightly coat both sides with cooking spray. Grill until cooked through and flaky, about 3 minutes a side. Divide fish among tortillas and serve with half the salsa (refrigerate remainder for up to 5 days), yogurt sauce and avocado.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 321, Fat, total (g) 8, sat. fat (g) 1.4, carb. (g) 33, fiber (g) 7, pro. (g) 31, sodium (mg) 487, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:54 am   |  Permalink   |  0 Comments  |  Email
Saturday, May 16 2015

ingredients
1    pound   fresh or frozen striped bass fillets
2    teaspoons   olive oil
2    tablespoons   snipped fresh Italian (flat-leaf) parsley
1    tablespoon   snipped fresh basil and/or chives
2    teaspoons   finely shredded lemon peel
1    teaspoon   snipped fresh rosemary
directions
Thaw fish, if frozen. Rinse; pat dry with paper towels. Cut in 4 serving-size pieces. Brush with oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon black pepper. Measure thickness of fish.
For charcoal grill, place fish on greased rack of uncovered grill directly over medium coals. Grill 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with fork; carefully turn once halfway through grilling. (For gas grill, preheat. Reduce heat to medium. Place fish on greased grill rack over heat; cover. Grill as above.)
In bowl combine parsley, basil, lemon peel, and rosemary. Sprinkle on fish. Makes 4 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 131, Fat, total (g) 5, chol. (mg) 90, sat. fat (g) 1, carb. (g) 0, Monounsaturated fat (g) 2, Polyunsaturated fat (g) 1, fiber (g) 0, sugar (g) 0, pro. (g) 20, vit. A (IU) 291.54, vit. C (mg) 4.13, Thiamin (mg) 0.1, Riboflavin (mg) 0.04, Niacin (mg) 2.37, Pyridoxine (Vit. B6) (mg) 0.33, Folate (µg) 12.1, Cobalamin (Vit. B12) (µg) 4.21, sodium (mg) 225, Potassium (mg) 306, calcium (mg) 20.19, iron (mg) 1.08, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:42 am   |  Permalink   |  0 Comments  |  Email
Thursday, April 09 2015

Ingredients

3 cups water
3/4 cup farro
1 tablespoon extra-virgin olive oil
2 cups halved and thinly sliced leeks, white and light green parts only
1 bunch asparagus, trimmed and cut into 1-inch pieces
2 cloves garlic, minced
2 cups low-sodium chicken broth or “no-chicken” broth
3 tablespoons white miso (see Tip)
1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 1-inch pieces
3 tablespoons very thinly sliced fresh basil
1/4 teaspoon pepper
Preparation

Combine water and farro in a medium saucepan and bring to a boil over high heat. Reduce heat to medium-low, cover and cook until tender and chewy, about 30 minutes. Drain.
About 15 minutes after you start the farro, heat oil in a large saucepan over medium heat. Add leeks and cook, stirring often, until beginning to soften, about 2 minutes. Add asparagus and garlic; cook, stirring, until the asparagus is bright green, about 2 minutes. Add broth and miso; increase heat to high and bring to a boil. Reduce heat to medium and gently stir in salmon. Simmer for 3 minutes. Remove from heat and stir in basil and pepper.
Divide the farro among 4 deep bowls and top with the salmon stew.
Nutrition

Per serving : 407 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 66 mg Cholesterol; 40 g Carbohydrates; 37 g Protein; 5 g Fiber; 432 mg Sodium; 847 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1/2 fat

Tips & Notes

Look for mild-flavored white (sweet) miso, made with soy and rice, near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.

Posted by: AT 03:37 am   |  Permalink   |  0 Comments  |  Email
Tuesday, March 31 2015

ingredients
12    ounces   fresh or frozen skinless salmon fillet
    Nonstick cooking spray
1    pound   fresh asparagus, trimmed and cut into 1-inch pieces
1    medium  onion, chopped (1/2 cup)
1    tablespoon   canola oil
2    14 1/2ounce cans  reduced-sodium chicken broth
2 1/2   cups   fat-free milk
1/2   cup   flour
1/8   teaspoon   salt
1    tablespoon   snipped fresh dillweed or 1 teaspoon dried dillweed
2    cups   coarsely chopped fresh spinach
5    tablespoons   light sour cream
1    slice  rye bread, toasted and cut into 1/2-inch pieces
1/3   cup   chopped cucumber
    Fresh dill sprigs (optional)
directions
Thaw salmon, if frozen. Rinse salmon and pat dry with paper towels. Preheat oven to 450 degrees F. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray. Place salmon on one side of the pan. Measure thickness of fish. Add asparagus to the other side of the pan, spreading to an even layer. Lightly coat asparagus with cooking spray. Roast asparagus and salmon in oven, uncovered, for 4 to 6 minutes per 1/2-inch thickness of salmon or until salmon flakes easily when tested with a fork and asparagus is just tender. Using two forks, flake salmon, removing and discarding any bones.
In a 4-quart Dutch oven cook onion in hot oil over medium heat about 5 minutes or until tender but not brown, stirring occasionally. Add broth. In a medium bowl whisk together milk, flour, and salt until smooth. Add all at once to broth mixture. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more.
Add flaked salmon, asparagus pieces, and the snipped or dried dill to the soup. Cook for 1 to 2 minutes or until heated through. Stir in spinach just before serving.
To serve, ladle soup into shallow bowls. Top each serving with a spoonful of sour cream and sprinkle with rye bread cubes, chopped cucumber, and, if desired, fresh dill sprigs.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 318, Fat, total (g) 14, chol. (mg) 44, sat. fat (g) 3, carb. (g) 25, Monosaturated fat (g) 5, Polyunsaturated fat (g) 4, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 9, pro. (g) 24, vit. A (IU) 1797.84, vit. C (mg) 10.63, Thiamin (mg) 0.42, Riboflavin (mg) 0.54, Niacin (mg) 9.08, Pyridoxine (Vit. B6) (mg) 0.59, Folate (µg) 108.86, Cobalamin (Vit. B12) (µg) 2.93, sodium (mg) 603, Potassium (mg) 695, calcium (mg) 212.03, iron (mg) 2.52, Vegetables () 1, Starch () 1, Medium-Fat Meat () 2.5, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Tuesday, February 17 2015

ingredients
1    tablespoon   olive oil
1    medium  onion, chopped
1/2     sweet red pepper, cored, seeded and chopped
2    clove  garlic, chopped
1    can  (14-1/2 ounces) stewed tomatoes
1/2   cup   white wine or water
1    tablespoon   capers
12      pitted kalamata olives, cut in half
    Zest and juice of 1 lemon
1/2   teaspoon   dried oregano
1/4   teaspoon   salt
1/8   teaspoon   black pepper
4    fillets  (5 to 6 ounces each), such as tilapia, flounder or catfish
directions
Heat oil in a large nonstick skillet over medium-high heat. Add onion, red pepper and garlic. Cook about 6 minutes, until softened, stirring so garlic does not burn.
Stir in tomatoes, wine, capers, olives, lemon zest and juice, oregano, salt and pepper. Bring to a boil. Add fish and cook, covered, over medium-low heat for about 8 to 10 minutes or until fish flakes easily. Gently turn fish halfway through cooking.
Serve with plain couscous and green beans, if desired.

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Tuesday, January 20 2015

ingredients
2      russet potatoes, (about 1 pound), scrubbed, halved lengthwise and cut into 1/2-inch spears
2    tablespoons   extra-virgin olive oil
1      large red bell pepper, quartered, seeded and cut into eight 1/2-inch wedges
1      large white onion, peeled and cut into 1/4-inch wedges
1/2   teaspoon   salt, divided
    Freshly ground pepper, to taste
2    tablespoons   coarsely chopped fresh flat-leaf parsley
2    teaspoons   coarsely chopped lemon zest
1    teaspoon   dried oregano
1      clove garlic, crushed
1 1/2   pounds   halibut fillet, (about 3/4 inch thick), skin removed, cut into 4 portions
    Lemon wedges
directions
Preheat oven to 400 degrees F. Place potatoes in a large roasting pan or on a large rimmed baking sheet; drizzle with oil and turn to coat evenly. Add bell pepper and onion. Season with 1/4 teaspoon salt and pepper.
Roast the vegetables, turning the potatoes once or twice and moving the pepper and onion pieces around so they brown evenly, until the potatoes are starting to brown and are almost tender, about 35 minutes.
While the vegetables are roasting, finely chop parsley, lemon zest, oregano and garlic together to make gremolata. Season halibut with remaining 1/4 teaspoon salt and pepper, then sprinkle with 2 teaspoons gremolata.
Remove the pan from the oven. Increase oven temperature to 450 degrees. Push the vegetables to the sides of the pan and place the halibut in the center. Spoon some of the onions and peppers over the halibut. Arrange the potatoes around the edges, turning the browned sides up.
Roast until the vegetables are browned and tender and the halibut is opaque in the center, 10 to 15 minutes more, depending on the thickness of the fish. Sprinkle the remaining gremolata on top. Arrange the halibut and vegetables on a platter or individual plates. Serve with lemon wedges.
Tips:
How to Skin a Fish Fillet
You can ask to have the skin removed from a piece of salmon or halibut fillet at the fish counter, but it is also easy to do it yourself. Place the fillet, skin-side down, on a cutting board. Use a thin sharp knife to cut between skin and flesh at the tip. Grasp the skin with your free hand and ease the knife carefully between skin and flesh, keeping the knife pointed slightly toward the skin, until skin is removed.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 363, Fat, total (g) 10, chol. (mg) 53, sat. fat (g) 1, carb. (g) 31, Monosaturated fat (g) 5, fiber (g) 3, pro. (g) 39, vit. A (IU) 2915.41, vit. C (mg) 112.19, sodium (mg) 392, Potassium (mg) 1432, iron (mg) 2.7, Vegetables () 2, Starch () 1, Lean Meat () 5, Fat () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  Email
Sunday, October 12 2014
Shrimp Gumbo Recipe
ingredients
 
  • 1/2   pound   andouille or Cajun sausage, coarsely chopped
  • 1      medium onion, chopped
  • 1      green sweet pepper, diced
  • 1    14 1/2ounce can  whole tomatoes in juice, chopped
  • 1 1/4   cups   water
  • 1/2   cup   long-grain rice
  • 1 1/2   teaspoons   minced garlic
  • 1    teaspoon   Cajun or Creole seasoning
  • 1    pound   medium shelled and deveined shrimp
 
directions
Heat a Dutch oven over high heat. Add sausage, onion and pepper; cook 5 minutes, until onion begins to brown. Add tomatoes, water, rice, garlic and Cajun seasoning; stir until combined. Bring to a boil; reduce heat and simmer, covered, 15 minutes, until rice is tender.
 
 
Stir in shrimp. Return to a boil; reduce heat and simmer, covered, 2 to 3 minutes more, until shrimp turn opaque.
 
 

 
nutrition information
Per Serving: cal. (kcal) 400, Fat, total (g) 18, chol. (mg) 178, sat. fat (g) 6, carb. (g) 30, fiber (g) 2, pro. (g) 29, sodium (mg) 1178, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 04:02 am   |  Permalink   |  0 Comments  |  Email
Thursday, October 09 2014
Fish n Chip Recipe
ingredients
 
  • 1    pound   fresh or frozen skinless catfish fillets
  • 1    teaspoon   chili powder or paprika
  • 1/2   teaspoon   salt
  • 1/4   teaspoon   dried dillweed
  • 1/4   teaspoon   ground black pepper
  • 2    small  sweet potatoes (10 oz.)
  • 1    medium  Yukon gold potato
  • 1    tablespoon   canola oil
  • 1/3   cup   buttermilk
  • 2/3   cup   panko (Japanese-style bread crumbs)
  • 2    cloves  garlic, minced
  •     Fresh dill sprigs (optional)
  •     Malt vinegar (optional)
 
directions
Thaw fish, if frozen. Rinse; pat dry with paper towels. Cut into 4 to 8 pieces. Set aside. Preheat oven to 450 degrees F. Line two baking sheets with foil; lightly coat with nonstick spray. In bowl combine chili powder, salt, dill, and pepper; set aside.
 
 
Scrub potatoes; cut in 1/2-inch thick wedges. In bowl toss potatoes with oil to coat. Add 1/2 teaspoon of the chili powder mixture; toss to coat. Arrange potatoes in single layer on one prepared baking sheet. Bake 10 minutes.
 
 
Meanwhile, pour buttermilk in shallow dish. In another shallow dish combine panko, garlic, and remaining chili powder mixture. Dip fish in buttermilk, turning to coat and allowing excess to drip off. Dip in panko mixture, coating both sides. Place fish on second baking sheet. Lightly coat with nonstick spray. Measure thickness.
 
 
Bake 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with fork and potatoes are tender. Sprinkle fish with fresh dill. Serve with vinegar. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 317, Fat, total (g) 13, chol. (mg) 54, sat. fat (g) 2, carb. (g) 28, Monosaturated fat (g) 6, Polyunsaturated fat (g) 3, fiber (g) 3, sugar (g) 5, pro. (g) 22, vit. A (IU) 10010, vit. C (mg) 9, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 3, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 24, Cobalamin (Vit. B12) (µg) 2, sodium (mg) 449, Potassium (mg) 759, calcium (mg) 71, iron (mg) 1, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 04:48 am   |  Permalink   |  0 Comments  |  Email
Friday, September 05 2014
Sizzling Salmon Recipe
ingredients
 
  • 1    pound   fresh or frozen salmon fillets with skin
  • 2    tablespoons   snipped fresh Italian (flat leaf) parsley
  • 2    teaspoons   finely shredded lemon peel
  • 1/4   teaspoon   coarsely ground black pepper
  • 1    pound   fresh asparagus spears, trimmed and cut into 2-inch pieces
  • 1    teaspoon   olive oil
  • 1/8   teaspoon   salt
  • 1      clove garlic, minced
  •     Lemon wedges
 
directions
That fish, if frozen. Line a large shallow roasting pan with foil and place pan in a cold oven; heat oven to 450 degrees F. Meanwhile, in a small bowl combine parsley, lemon peel, and pepper. Remove half of the parsley mixture and set aside. Cut salmon into 4 portions. Rub remaining half of mixture over skinless tops of salmon portions.
 
 
In a medium bowl combine asparagus, olive oil, and salt. Remove roasting pan from oven. Place fish portions, skin side down in the pan. Place asparagus in a single layer in the pan around the fish. Return pan to oven. Roast for 14 to 16 minutes or until fish flakes easily when tested with a fork and asparagus is crisp-tender.
 
 
Add minced garlic to reserved parsley mixture. Sprinkle over cooked fish. Cut fish into 4 portions and serve with asparagus and lemon wedges.
 
 

 
nutrition information
Per Serving: cal. (kcal) 272, Fat, total (g) 16, chol. (mg) 62, sat. fat (g) 4, carb. (g) 6, Monosaturated fat (g) 5, Polyunsaturated fat (g) 5, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 3, pro. (g) 26, vit. A (IU) 1020.4, vit. C (mg) 24.21, Thiamin (mg) 0.4, Riboflavin (mg) 0.35, Niacin (mg) 10.86, Pyridoxine (Vit. B6) (mg) 0.84, Folate (µg) 92.73, Cobalamin (Vit. B12) (µg) 2.99, sodium (mg) 144, Potassium (mg) 677, calcium (mg) 50.48, iron (mg) 3.06, Vegetables () 1, Lean Meat () 3.5, Fat () 2, Carb Choice () 0.5, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 05:46 am   |  Permalink   |  0 Comments  |  Email
Sunday, August 24 2014
Salmon with Mango Salsa
ingredients
 
  • 4    6 - 8 ounces   fresh or frozen salmon fillets (with skin), about 1 inch thick
  • 2    tablespoons   sugar
  • 1 1/2   teaspoons   finely shredded lime peel
  • 3/4   teaspoon   salt
  • 1/4   teaspoon   cayenne pepper
  • 1    large  ripe mango, seeded, peeled, and cut into thin bite-size strips
  • 1/2   of a medium  cucumber, seeded and cut into thin bite-size strips
  • 2      green onions, sliced
  • 3    tablespoons   lime juice
  • 1    tablespoon   snipped fresh cilantro or 2 tsp. snipped fresh mint
  • 1    small   fresh jalapeno chile pepper, seeded and chopped
  • 1/2   teaspoon   bottled minced garlic (1 clove)
 
directions
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Place fish fillets, skin sides down, in shallow dish.
 
 
For rub:
 
In small bowl, stir together sugar, lime peel, 1/2 teaspoon of the salt, and the cayenne pepper. Sprinkle mixture evenly over fish; rub in with your fingers. Cover and marinate in the refrigerator for 4 to 24 hours.
 
 
Meanwhile, for salsa:
 
In medium bowl, combine mango, cucumber, green onion, lime juice, cilantro, jalapeno pepper, garlic, and remaining salt. Cover and chill until ready to serve.
 
 
Prepare grill for indirect grilling. Test for medium heat above drip pan. Place fish fillets, skin sides down, on greased grill rack over drip pan, tucking under any thin edges. Cover and grill about 20 minutes or until fish flakes easily with a fork. If desired, remove skin from fish. Serve fish with salsa. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 352, Fat, total (g) 15, chol. (mg) 105, sat. fat (g) 3, carb. (g) 18, Monosaturated fat (g) 7, Polyunsaturated fat (g) 3, fiber (g) 2, sugar (g) 14, pro. (g) 37, vit. A (RE) 0, vit. A (IU) 2429.51, vit. C (mg) 22.44, Thiamin (mg) 0.37, Riboflavin (mg) 0.31, Niacin (mg) 10.07, Pyridoxine (Vit. B6) (mg) 0.41, Folate (µg) 16.13, Cobalamin (Vit. B12) (µg) 0.37, sodium (mg) 520, Potassium (mg) 826, calcium (mg) 30.29, iron (mg) 1.08, Fruit () 
Posted by: AT 09:48 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 19 2014
Smoked Salmon & Melon Salad
ingredients
 
  • 1/3   cup   mint leaves, coarsely chopped
  • 1    teaspoon   finely shredded lemon peel
  • 1/4   teaspoon   cracked black pepper
  • 1/2   of a  cantaloupe, peeled and cut in thin wedges (about 2 cups)
  • 2    cups   thinly sliced fennel
  • 2    cups   blueberries or seedless red grapes
  • 8    ounces   smoked salmon, skin and bones removed, coarsely broken
  • 1/2   of a  honeydew melon, cut in cubes and/or balls (about 2 cups)
Yogurt-Cardamom Dressing
 
  • 1    6 ounce carton  plain lowfat yogurt
  • 1/4   cup   olive oil
  • 2    tablespoons   lemon juice
  • 1    tablespoon   honey
  • 1    clove  garlic, minced
  • 1/2   teaspoon   ground cardamom or ground nutmeg
  • 1/2   teaspoon   cracked black pepper
  • 1/4   teaspoon   salt
 
 
directions
Prepare Yogurt-Cardamom Dressing; set aside.
 
 
In small bowl combine mint, lemon peel, and pepper; set aside. In a trifle dish or straight-sided glass serving bowl place cantaloupe, fennel, blueberries, salmon, and honeydew. Sprinkle with mint mixture. Serve with Yogurt-Cardamom Dressing. Makes 6 servngs.
 
 
Yogurt-Cardamom Dressing
In small bowl combine yogurt, olive oil, lemon juice, honey, garlic, ground cardamon or ground nutmeg, cracked black pepper, and salt.
 
 


 
nutrition information
Per Serving: cal. (kcal) 239, Fat, total (g) 12, chol. (mg) 10, sat. fat (g) 2, carb. (g) 26, Monosaturated fat (g) 7, Polyunsaturated fat (g) 1, fiber (g) 3, sugar (g) 20, pro. (g) 10, vit. A (IU) 1603, vit. C (mg) 45, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 3, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 40, Cobalamin (Vit. B12) (µg) 1, sodium (mg) 452, Potassium (mg) 623, calcium (mg) 91, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:42 am   |  Permalink   |  0 Comments  |  Email
Thursday, July 31 2014
Salmon Salad Sandwich Dinner
ingredients
 
  • 4      sandwich rolls
  • 1/2   cup   ranch-style salad dressing
  • 2    6 ounce can  skinless, boneless salmon
  • 2    small  tomatoes
  • 1/2     cucumber
  • 1    cup   coarsely shredded carrots (2) or shredded, peeled jicama (1/4 jicama)
 
directions
Split sandwich rolls. Lightly spread sliced rolls with some of the salad dressing. Drain salmon. Place salmon in bowl and flake with a fork. Add remaining salad dressing to salmon; mix to combine.
 
 
Thinly slice tomatoes and cucumber. Layer tomato slices on bottom halves of sandwich rolls. Top with salmon mixture, cucumber slices, shredded carrots or jicama, and roll tops.
 
 

 
nutrition information
Per Serving: cal. (kcal) 575, Fat, total (g) 25, chol. (mg) 64, sat. fat (g) 4, carb. (g) 57, Monosaturated fat (g) 2, Polyunsaturated fat (g) 11, fiber (g) 4, sugar (g) 12, pro. (g) 32, vit. A (IU) 5199, vit. C (mg) 10, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 12, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 105, Cobalamin (Vit. B12) (µg) 4, sodium (mg) 1094, Potassium (mg) 624, calcium (mg) 131, iron (mg) 4, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 11:31 am   |  Permalink   |  0 Comments  |  Email
Tuesday, July 29 2014
Spice Rubbed Salmon Meal
ingredients
 
  • 2    teaspoons   chili powder
  • 1    teaspoon   ground cumin
  • 1    teaspoon   packed brown sugar
  • 4    5 ounces   skinless salmon fillets
  • 1      small cabbage, cut in 6 wedges
  • 2 - 3    tablespoons   cooking oil
  • 1      large carrot
  •     Orange wedges
 
directions
In small bowl mix chili powder, cumin, brown sugar, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Rub spice mixture on salmon. Brush cabbage wedges with 1 tablespoon of the oil.
 
 
On charcoal grill, place salmon and cabbage on greased rack of uncovered grill, directly over medium coals. Grill salmon 4 to 6 minutes for each half-inch of thickness or until it flakes when tested with a fork, turning once halfway through cooking time. Grill cabbage 6 to 8 minutes, turning once.
 
 
Meanwhile, peel carrot and cut in wide strips. Remove fish and cabbage from grill. Coarsely cut cabbage; combine with carrot and 1 to 2 tablespoons remaining oil. Season with salt and pepper. Serve with oranges. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 380, Fat, total (g) 23, chol. (mg) 84, sat. fat (g) 4, carb. (g) 14, Monosaturated fat (g) 7, Polyunsaturated fat (g) 10, fiber (g) 5, sugar (g) 8, pro. (g) 31, vit. A (IU) 3110, vit. C (mg) 72, Thiamin (mg) 1, Riboflavin (mg) 0, Niacin (mg) 11, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 117, Cobalamin (Vit. B12) (µg) 4, sodium (mg) 284, Potassium (mg) 894, calcium (mg) 101, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:30 am   |  Permalink   |  0 Comments  |  Email
Wednesday, July 16 2014
Grilled Shrimp Pitas
ingredients
 
  • 1    7 ounce container  reduced-fat plain Greek yogurt (such as Fage)
  • 4    ounces   herb-seasoned feta cheese, crumbled
  • 1/2     seedless cucumber, peeled, halved and thinly sliced
  • 1    tablespoon   lemon juice
  • 3    tablespoons   olive oil
  • 2    tablespoons   lemon juice
  • 2    tablespoons   chopped fresh mint
  • 2    tablespoons   chopped fresh oregano
  • 2      cloves garlic, finely chopped
  • 1/2   teaspoon   salt
  • 1/4   teaspoon   black pepper
  • 1 1/2   pounds   large shrimp, shelled and deveined
  • 6      whole-wheat pitas, about 6-inch diameter
  • 3    cups   iceberg salad mix
  •     Sliced red onion and plum tomatoes (optional)
 
directions
Sauce:
 
In a medium-size bowl, stir together yogurt, crumbled feta, cucumber and lemon juice. Cover and refrigerate until ready to use.
 
 
Shrimp:
 
Combine olive oil, lemon juice, mint, oregano, garlic, salt and pepper in a large resealable plastic bag. Add shrimp, seal bag and shake to coat shrimp with marinade. Refrigerate for 15 minutes.
 
 
Heat gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Lightly coat grill rack with oil or nonstick cooking spray. Place shrimp in a grilling basket and grill for 3 minutes. Baste once with the remaining marinade. Turn shrimp and grill for an additional 2 to 3 minutes or until shrimp is cooked.
 
 
To serve, equally divide the salad, sauce and shrimp over each pita. Add onion and tomato, if desired.
 
 

 
nutrition information
Per Serving: cal. (kcal) 406, Fat, total (g) 15, chol. (mg) 183, sat. fat (g) 5, carb. (g) 40, fiber (g) 5, pro. (g) 31, sodium (mg) 972, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:39 am   |  Permalink   |  0 Comments  |  Email
Friday, July 11 2014
Tuna Salad Dinner
ingredients
 
  • 1    15 ounce can  cannellini beans, rinsed and drained
  • 2    5 ounce cans  tuna packed in water, drained
  • 2    cups   lightly packed arugula or spinach
  • 1/2     small red onion, thinly sliced
  • 1/4   cup   fresh flat-leaf Italian parsley, chopped
  • 1/4   cup   red wine vinegar
  • 3    tablespoons   extra virgin olive oil
  • 1/2   teaspoon   dried leaf oregano, crushed
  • 1/4   teaspoon   salt
  • 1/4   teaspoon   ground black pepepr
  • 1/2     lemon
  •     Crusty bread, sliced and toasted (optional)
 
directions
In a large bowl combine beans, tuna, arugula, red onion, and parsley.
 
For dressing, in a screw-top jar combine vinegar, oil, oregano, salt, and pepper. Shake well to combine.
 
Pour dressing over tuna mixture; toss gently to combine. Squeeze juice from half of a lemon over salad. Serve with toasted crusty bread, if desired.
 
 

 
nutrition information
Per Serving: cal. (kcal) 274, Fat, total (g) 13, chol. (mg) 30, sat. fat (g) 2, carb. (g) 15, Monosaturated fat (g) 8, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 1, pro. (g) 22, vit. A (IU) 576.6, vit. C (mg) 9.34, Thiamin (mg) 0.02, Riboflavin (mg) 0.05, Niacin (mg) 4.21, Pyridoxine (Vit. B6) (mg) 0.18, Folate (µg) 19.86, Cobalamin (Vit. B12) (µg) 0.83, sodium (mg) 644, Potassium (mg) 252, calcium (mg) 98, iron (mg) 2.39, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:49 am   |  Permalink   |  0 Comments  |  Email
Tuesday, June 03 2014
Parmesan Baked Fish
ingredients
 
  • 4    4 ounces   fresh or frozen fish fillets such as cod, salmon, or orange roughy
  •     Nonstick spray coating
  • 1/3   cup   light mayonnaise dressing or salad dressing
  • 2    tablespoons   grated Parmesan cheese
  • 2    tablespoons   snipped fresh chives or sliced green onion
  • 1/2   teaspoon   white wine Worcestershire sauce
 
directions
Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Spray an 8x8x2-inch baking dish with nonstick spray coating; set aside.
 
 
In a small bowl stir together mayonnaise dressing, Parmesan cheese, chives or green onion, and Worcestershire sauce. Spread Parmesan mixture over fish fillets.
 
 
Bake, uncovered, in a 450 degree F oven for 12 to 15 minutes or until fish flakes easily when tested with a fork. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 176, Fat, total (g) 9, chol. (mg) 59, carb. (g) 1, pro. (g) 22, sodium (mg) 238, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 08:44 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 08 2014
ingredients
 
  • 1/2   cup   mayonnaise
  • 4      oil-packed sun-dried tomatoes, finely chopped
  • 3      sweet gherkins, finely chopped
  • 2    tablespoons   finely chopped red onion
  • 2    tablespoons   finely chopped dill
  • 1    teaspoon   fresh lemon juice, plus wedges, for serving
  •     Salt
  •     Cayenne pepper
  • 2      large eggs
  • 2    tablespoons   water
  • 3/4   cup   all-purpose flour
  • 1    cup   instant potato flakes
  • 1 3/4   pounds   cod fillets, cut into 4-by-3/4-inch strips
  •     Vegetable oil, for frying
 
directions
In a small bowl, combine the mayonnaise with the sun-dried tomatoes, gherkins, red onion, dill, and lemon juice. Season the tartar sauce with salt and cayenne.
 
 
In a shallow bowl, whisk the eggs with the water. In another shallow bowl, mix 1/2 cup of the flour with salt and cayenne. In a third shallow bowl, combine the potato flakes with the remaining 1/4 cup of flour and season with salt and cayenne. Line a baking sheet with wax paper and another one with paper towels.
 
 
Working in batches, dredge the cod in the flour, tapping off the excess. Dip the cod in the egg, allow any excess to drip back into the bowl, then coat the cod in the potato flakes, pressing to help them adhere. Transfer the cod to the wax paper-lined baking sheet.
 
 
In a large, deep skillet, heat 1 1/2 inches of oil to 325 degrees. Working in 2 batches, fry the cod in the hot oil, turning once, until deep golden and crispy, about 3 minutes. Using a slotted spoon, transfer the fish to the paper towel-lined baking sheet and sprinkle lightly with salt. Repeat with the remaining fish. Serve immediately with the tartar sauce and lemon wedges.
 
 
MAKE AHEAD:

The sauce can be refrigerated for 1 week.
 
 
 
Posted by: Send a Meal AT 10:02 am   |  Permalink   |  0 Comments  |  Email
Friday, April 18 2014

Skip the frying for this fish recipe. Buttermilk breaded fish becomes toasty in a hot oven and keeps this fish dinner low in calories.

Toasted Almond-Topped Fish
Recipe from 
Servings: 4
Prep Time: 15 mins
 
 
 
ingredients
 
  • 1    pound   fresh or frozen fish fillets or steaks
  • 1/4   cup   buttermilk
  • 1/2   cup   fine dry bread crumbs
  • 2    tablespoons   snipped fresh parsley or 2 teaspoons dried parsley flakes
  • 1/2   teaspoon   dry mustard
  • 1/4   teaspoon   salt
  • 1/8   teaspoon   pepper
  • 1/4   cup   sliced almonds, coarsely chopped
  • 2    tablespoons   butter or margarine, melted
  •     Scored cucumber slices (optional)
  •     Curly endive (optional)
  •     Pitted ripe olives (optional)
  •     Lemon wedges (optional)
 
directions
Thaw fish, if frozen. If using fillets, separate fillets, or cut fillets or steaks into 4 serving-size portions. Rinse and pat dry with paper towels. Measure thickness of fish. (To measure thickness of fish fillets or steaks, place a ruler against the thickness part of the fish. Use this measurement to calculate the cooking time for fish. Generally allow 4 to 6 minutes for each 1/2 inch thickness of fish.)
 
 
Pour buttermilk into a shallow dish. In another shallow dish combine bread crumbs, parsley, dry mustard, salt, and pepper. Dip fish into buttermilk. Then roll fish in crumb mixture. Place coated fish in a greased shallow baking pan.
 
 
Sprinkle fish with coarsely chopped almonds. Drizzle melted butter or margarine over fish. Bake in a 500 degree F oven until golden and fish flakes easily with a fork. Allow 4 to 6 minutes for each 1/2 inch of thickness.
 
 
To serve, transfer fish to a warm serving platter; garnish with cucumber slices, endive, and ripe olives, if desired. Serve with lemon wedges, if desired. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 252, Fat, total (g) 13, chol. (mg) 71, sat. fat (g) 5, carb. (g) 10, Monosaturated fat (g) 5, Polyunsaturated fat (g) 2, fiber (g) 1, sugar (g) 2, pro. (g) 25, vit. A (IU) 340.13, vit. C (mg) 4.13, Thiamin (mg) 0.12, Riboflavin (mg) 0.19, Niacin (mg) 3.55, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 16.13, Cobalamin (Vit. B12) (µg) 1.65, sodium (mg) 582, Potassium (mg) 509, calcium (mg) 90.87, iron (mg) 1.44, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:48 am   |  Permalink   |  0 Comments  |  Email
Sunday, April 06 2014
 
Tuna Noodle Casserole
Recipe from 
Servings: 6
Serving size: 1  cup
Prep Time: 25 mins
 
 
 
ingredients
 
  • 4    ounces   dried medium noodles (2-1/2 cups)
  • 1    tablespoon   melted butter
  • 3    tablespoons   panko (Japanese-style bread crumbs) or fine dry bread crumbs
  • 10    ounces   fresh green beans, trimmed and cut into 2-inch pieces or 1 10-ounce package frozen cut green beans
  • 1    cup   sliced fresh mushrooms
  • 3/4   cup   chopped red or green sweet pepper
  • 1/2   cup   chopped onion
  • 1/2   cup   sliced celery
  • 1/2   cup   water
  • 2      cloves garlic, minced
  • 1    10 3/4ounce can  reduced-sodium condensed cream of mushroom soup
  • 1/2   cup   fat-free milk
  • 1/2   cup   shredded American or process Swiss cheese (2 ounces)
  • 2    4 1/2ounce can  very low sodium chunk white tuna in spring water, drained and flaked
 
directions
Cook noodles according to package directions; drain and set aside.
 
 
Meanwhile, toss panko with butter; set aside.
 
 
In a large saucepan combine green beans, mushrooms, red pepper, onion, celery, water, and garlic. Bring to boiling; reduce heat. Cover; simmer about 5 minutes or until vegetables are tender.
 
 
Stir soup and milk into vegetable mixture. Cook and stir until heated through. Remove from heat, then stir in cheese until melted. Stir in noodles and tuna.
 
 
Spoon mixture into a 2-quart casserole. Sprinkle panko mixture around outside edge of casserole. Bake, uncovered, in a 350 degrees F oven for 25 to 30 minutes or until tuna mixture is bubbly and panko is golden.
 
 

 
nutrition information
Per Serving: cal. (kcal) 241, Fat, total (g) 7, chol. (mg) 53, sat. fat (g) 3, carb. (g) 26, Monosaturated fat (g) 2, Polyunsaturated fat (g) 1, fiber (g) 3, sugar (g) 4, pro. (g) 18, vit. A (IU) 1068.98, vit. C (mg) 31.3, Thiamin (mg) 0.24, Riboflavin (mg) 0.29, Niacin (mg) 8.09, Pyridoxine (Vit. B6) (mg) 0.27, Folate (µg) 64.51, Cobalamin (Vit. B12) (µg) 0.73, sodium (mg) 414, Potassium (mg) 580, calcium (mg) 111.06, iron (mg) 1.62, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 04:00 am   |  Permalink   |  0 Comments  |  Email
Facebook
Twitter
Pinterest
Add to favorites
Email