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BAKED FISH

August 18, 2011 | Labels: , , ,

Makes 8 servings

Serving size: 3 oz
 
3 pounds whole red snapper or sea bass, cleaned
1 medium clove garlic, minced
1/4 cup olive oil
Fresh ground pepper
1/2 teaspoon dried thyme
1 teaspoon flour
1/2 pound large peeled, deveined shrimp
1/2 pound sliced mushrooms
3 tablespoons lemon juice
1/2 cup dry white wine
1/4 cup minced parsley
1 teaspoon grated lemon peel
 
 
 
1. Wash fish, inside and out, under cold running water, and pat dry with paper towels.
2. In a small bowl, combine garlic, olive oil, pepper, thyme, and flour and mix well.
3. Place fish on a double thickness of heavy aluminum foil. In the cavity of the fish, place 1 Tbsp garlic mixture, 4 shrimp, and 1/2 cup sliced mushrooms. Sprinkle with 1 Tbsp lemon juice and 2 Tbsp wine.
4. Dot top of fish with remaining garlic mixture and arrange remaining shrimp and mushrooms on top. Sprinkle with remaining lemon juice and wine, parsley, and lemon peel.
5. Bring the long sides of the foil together over the fish and secure with a double fold. Fold both ends of foil upward several times.
6. Place fish on a cookie sheet; bake at 375 degrees for 30 to 35 minutes. Transfer to a serving platter and serve.



EXCHANGES:
Lean Meat 3
Fat 1/2

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SALMON STEAK

August 12, 2011 | Labels: , ,

Makes 2 servings
Serving Size: 1 steak with 2 Tbsp. sauce

1 cup water
1 tablespoon lemon juice
2 (4-ounce) slices single-serving-size salmon steaks
1/4 cup cucumbers, finely chopped
1/4 cup nonfat plain yogurt
1 teaspoon minced parsley
1/4 teaspoon dried dill weed or 1 tsp. fresh dill, chopped
1/4 teaspoon grated onions or 1/2 tsp. dried onion flakes
1/2 teaspoon lemon juice
ground black pepper
6 leafs tender lettuce
2 lemons wedges



1. Heat water and lemon juice to boiling. Add salmon in single layer. Simmer very gently for 10 minutes. Or microwave salmon in covered casserole, thickest part of fish toward the outside. Microwave on HIGH for 3 1/2 minutes and let stand 3 minutes.

2. Remove salmon with slotted spatula. Cover and chill.

3. Combine cucumber, yogurt, parsley, dill, onion, lemon juice, and pepper.

4. Arrange salmon on lettuce. Serve with lemon wedges and cucumber sauce.



EXCHANGES:
Medium-Fat Meat 3


NUTRITION FACTS"
Calories 146
Carbohydrate 4 grams
Protein 19 grams
Fat 6 grams
Saturated fat 1 gram
Cholesterol 49 milligrams
Fiber 1 grams
Sodium 64 milligrams

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CHICKEN BURGER

August 11, 2011 | Labels: , , ,

Makes 6 servings

Serving size: 3-4 oz

ings:
1-1/4 pounds ground chicken or turkey
1 egg substitute equivalent
1/4 teaspoon onion powder
1/4 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/4 teaspoon dried sage
1 teaspoon (dash) salt
Fresh ground pepper
6 tablespoons bread crumbs

1. In a medium bowl, combine all the ingredients except bread crumbs. Scoop meat into 6 patties and press each one lightly into the bread crumbs.

2. Prepare an outside grill or oven broiler and grill or broil 6 inches from heat for 4 to 5 minutes per side until cooked through. Serve warm on split buns and with your favorite condiments.

EXCHANGES:
Starch 1/2
Lean Meat 3

NUTRITION FACTS:
Calories 188(Calories from Fat 88)
Total Fat 10 grams
Saturated Fat 3 grams
Cholesterol 48 milligrams
Sodium 152 milligrams
Total Carbohydrate 5 grams
Dietary Fiber 0 grams
Sugars 0 grams
Protein 19 grams

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BARRACUDA FISH BURGER

August 10, 2011 | Labels: , , ,


1 pound Barracuda steaks
Olive oil
4 sandwich buns
Tomato Relish (recipe follows)

TOMATO RELISH
1/2 cup sweet red pepper, chopped
1 cup onion, chopped
2 cloves garlic, minced
1 jalapeรฑo chile (1 to 2), minced (optional)
1 cup tomatoes, seeded and chopped
1 lemon, juiced
1 tablespoon brown sugar
1/4 teaspoon salt

  1. Lightly brush buns and barracuda steaks with olive oil. 
  2. Warm or toast buns on the grill then set aside to keep warm. 
  3. Grill barracuda steaks to desired doneness (10 minutes total per inch of thickness). 
  4. Place on a plate and remove skin and bones. 
  5. Pile grilled barracuda on one side of bun and top with tomato relish.


TOMATO RELISH:
Combine all ingredients in a small saucepan and cook uncovered until thick, about 20 minutes. Serve warm.

Makes approximately 2 1/3 cups

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VEGETABLE PIZZA

August 09, 2011 | Labels: , , ,


2 cups all-purpose flour
1 cup whole wheat flour
1 package  Yeast
1 1/2 teaspoons salt
1 cup very warm water (125ยบ to 130ยบF)
2 tablespoons olive oil
3/4 cup spaghetti sauce

2 cups grated Mozzarella cheese
3 cups thinly sliced fresh vegetables (such as zucchini, mushrooms, green bell pepper)
1 2-ounce jar sliced pimientos, well drained
1/2 cup grated Parmesan cheese

1. In large bowl, combine 1 cup all-purpose flour, whole wheat flour, undissolved yeast and salt. Stir water and oil into dry ingredients. Mix in enough remaining flour to make soft dough. 
2. Knead on floured surface until smooth, about 5 minutes. Cover; let rest 10 minutes. Roll dough to fit bottom and sides of greased 10- × 15-inch baking pan. Spread sauce on dough. Top with remaining ingredients.
3. Bake on lowest oven rack at 450ยบF for 20 minutes or until crust is golden. 

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