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4 flounder fillets
1 egg, beaten
8 oz. lite cream cheese
1/4 cup grated Parmesan cheese
1 cup frozen, chopped broccoli, thawed and well-drained
3/4 cup seasoned stuffing mix
2 Tbsp. fat free milk
2 Tbsp. dry white wine
Combine egg, 1/2 of the cream cheese and Parmesan cheese.
Stir in broccoli and stuffing mix. Divide stuffing between fillets. Roll up and secure
rolls with toothpicks. Place rolls in baking dish. Bake, covered, in 400† oven, 10
minutes per inch of thickness until fish is close to the point of flakiness. While fish
bakes, prepare sauce. In a small saucepan, add remaining cream cheese, milk and wine. Cook
over low heat until smooth and heated through, stirring often. Serves 4.
Nutritional Information Per Serving: 421 calories, 174 calories from fat, 19g total fat
(11g saturated fat), 185mg cholesterol, 638mg sodium, 18g total carbohydrates (0g dietary
fiber, 0g sugars), 43g protein.
4 tuna steaks
1/2 cup orange juice
1 tsp. dried oregano
1 tsp. fresh parsley, minced
salt & pepper to taste
1/2 cup olive oil
In a bowl, combine orange juice, oregano, parsley, salt and pepper. Whisk in olive oil.
Arrange tuna steaks in a single layer in a glass dish. Pour marinade over steaks. Cover
and marinate, turning once, for 30 minutes. Prepare a hot fire or turn broiler to high.
Remove tuna steaks from marinade, reserving left over marinade. Place steaks on an oiled
grill or broiling pan. Grill or broil 10 minutes per inch of thickness until close to the
point of flakiness, turning once and basting with reserved marinade. Serves 4.
Nutritional Information Per Serving (Including Marinade): 521 calories, 352 calories from
fat, 39g total fat (6g saturated fat), 63mg cholesterol, 210mg sodium, 4g total
carbohydrates(0g dietary fiber, 0g sugars), 39g protein.
1 lb. sea scallops
1/3 cup flour
1 tsp. paprika
salt & pepper to taste
4 Tbsp. butter
2 Tbsp. lemon juice
chopped parsley
4 lemon wedges
In a small bowl, combine flour, paprika, salt and pepper. Dredge scallops in flour mixture
and shake off any excess flour mixture. In large skillet, melt 2 Tbsp. butter over medium
heat. Add scallops and cook, turning occasionally, until golden brown, 3-5 minutes. Remove
to plate. Reduce heat to low. Add remaining 2 Tbsp. butter to pan and cook until melted,
about 1 minute. Which in lemon juice. Spoon sauce over scallops and garnish with parsley
and lemon wedges. Serves 4.
Nutritional Information Per Serving: 305 calories, 116 calories from fat, 13g total fat
(7g saturated fat), 99mg cholesterol, 577mg sodium, 13g total carbohydrates(0g dietary
fiber, 0g sugars), 34g protein.
1 1/2 lbs. cod (scrod) fillets
2-3 Tbsp. light mayonnaise
1 1/4 cups cracker crumbs (butter style)
1/2 tsp. black pepper
3-4 Tbsp. melted butter or margarine
Preheat oven to 400†. Spray a rectangular baking dish with non-stick cooking spray. Place
fillets in single layer in dish. Spread with mayonnaise. Combine cracker crumbs, melted
butter and pepper. Sprinkle evenly over fillets. Sprinkle with paprika. Bake for 10-15
minutes, or until fish is tender and crumbs are browned. Serves 4-6.
Nutritional Information Per Serving: 248 calories, 108 calories from fat, 12g total fat
(6g saturated fat), 69mg cholesterol, 377mg sodium, 14g total carbohydrates (0g dietary
fiber, 0g sugars), 21g protein.
4 salmon steaks
1 Tbsp. olive oil
salt to taste
Herb Mayonnaise
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1 tsp. dried dill
1 Tbsp. parsley, minced
1 tsp. fresh lemon juice
pepper to taste
In a small bowl, combine mayonnaise, sour cream, dill, parsley, lemon juice and pepper.
Cover and refrigerate mayonnaise until serving time. Place fish on an oiled grill or
broiler pan, brush lightly with oil. Grill or broil, 10 minutes per inch of thickness,
turning once, until salmon is close to the point of flakiness. Serve with herb mayonnaise.
Serves 4.
Nutritional Information Per Serving (Salmon Only): 389
calories, 203 calories from fat, 23g total fat (4g saturated fat), 148mg cholesterol,
258mg sodium, 0g total carbohydrates(0g dietary fiber, 0g sugars), 46g protein.
Nutritional Information Per Serving (Mayonnaise Only): 15 calories, 0 calories from fat,
0g total fat (0g saturated fat), 0mg cholesterol, 19mg sodium, 2g total carbohydrates (0g
dietary fiber, 0g sugars), 1g protein.
2 lb. bass, grouper, or cod fillets
1 lb. shrimp, cleaned and shelled
2 doz. black mussels beard removed and scrubbed)
12 clams, cleaned
1 1/2 cups chopped onions
1/2 cup chopped green pepper
1/4 cup olive oil
1 Tbsp. garlic powder
1 tsp. oregano
fresh ground black pepper
1 tsp. salt
1 35 oz. can plum tomatoes, crushed
2 1/2 cups dry red wine
1 small lemon, sliced thin
1 cup chopped fresh Italian (flat) parsley
Cut fillets into medium sized pieces. Place with shrimp, mussels and clams in a large
casserole or two medium casseroles. In a Dutch oven, cook onions and green pepper in olive
oil until tender; add garlic powder, oregano, pepper, salt, tomatoes, wine and lemon.
Simmer entire mixture 15 minutes. Pour sauce over seafood mixture in casserole(s). Cover
and bake in a 400° oven for
35-40 minutes or until clams and mussels open and fish is tender. Sprinkle with parsley.
Serves 8.
Nutritional Information Per Serving: 315 calories,
93 calories from fat, 10g total fat (1g saturated fat), 179mg cholesterol, 555mg sodium,
14g total carbohydrates (1g dietary fiber, 0g sugars), 42g protein.
3 dozen clams, well scrubbed
2 tbsp. olive oil
1/2 cup onion, chopped
3 cloves garlic, minced
1/4 tsp. crushed red pepper flakes
1/2 cup dry white wine
1/2 cup fresh parsley, chopped
1 lb. linguine cooked
Heat oil in skillet. Sautée onion and garlic until soft but not brown. Add red pepper
flakes, white wine, and clams. Cook covered until clams open. Add chopped parsley. Serve
over cooked linguine. Serves 4.
1 lbs scallops
1/4 cup orange juice
1/4 cup white wine
1 1/2 tsp. ground ginger
1 tsp. soy sauce
3 tbsp. butter
Combine orange juice, wine, ginger, and soy sauce in small bowl and blend well. Melt
butter in large skillet over high heat. Add scallops and cook, stirring frequently until
scallops are opaque, 2-3 minutes. Remove scallops and place on serving platter. Add orange
juice mixture to the fry pan and bring to a boil over high heat and cook, whisking, until
sauce is slightly reduced, 1-2 minutes. Return the scallops to the pan and cook, stirring
just until heated through, approximately 1 minute. Serves 4.
1 lb. peeled and deveined shrimp
1 tbsp. olive oil
2 tbsp. butter or margarine
4 cloves garlic, minced
3 tbsp. snipped fresh parsley
3 tbsp. white wine
In a large skillet heat the oil and butter over medium heat. Add garlic and shrimp. Cook
stirring frequently for 2-3 minutes or until the shrimp turn pink. Stir in parsley and
wine.
Serves 4.
1 lb. crabmeat*
1/2 cup mayonnaise
1 tbsp. lemon juice
1/4 cup chopped celery
1/4 cup chopped onion
dash paprika
salt and pepper to taste
* Cooked lobster may also be used.
Combine all ingredients, mixing thoroughly. Chill for several hours to allow flavors to
blend. Serve on bed of lettuce or in toasted hot dog rolls. Serves 4.
2 10 oz. cans clams, drained, reserve juice
2 slices bacon
2 stalks celery, finely chopped
1 medium onion, chopped
28 oz. can tomatoes, chopped
3 medium potatoes, peeled and diced
1/2 tsp. dried basil
1/4 cup fresh parsley, chopped pepper to taste
Chop clams. If necessary add water to reserved clam juice to equal 1 1/2 cups. In large
saucepan, cook bacon until crisp. Remove bacon, crumble and reserve for garnish. Cook
celery and onion in drippings over medium heat until tender. Stir in reserved clam juice.
tomatoes, potatoes, basil, parsley, and pepper. Bring to boil then reduce heat. Cover and
simmer until vegetables are tender, about 15-20 minutes. Stir in clams. Return to boiling
just to heat through. Garnish servings with crumbled bacon. Serves 4-6.
3 dozen littleneck clams
3 slices bacon, finely shopped
1 1/2 cup onion, chopped
4 tbsp. flour
3 medium potatoes, peeled and diced into small cubes
3 cups milk or evaporated skim milk
2 1/2 cups clam broth
salt and pepper to taste
Steam clams, reserving broth and add water to equal 2 1/2 cups. Cut the steamed clams in
small pieces and set aside. Cook the bacon until crisp and save for garnish. Heat 2 tbsp.
bacon drippings in a large pot. Add onion and cook slowly until golden. Sprinkle flour
over onion and cook, stirring for 3-5 minutes. Add the potatoes and clam broth. Cover and
simmer for 10-15 minutes or until potatoes are tender. Add milk, butter, salt, pepper, and
clams and simmer for 10 minutes. Serve with bacon as garnish. Serves 6.
1 1/3 lbs. salmon steaks or fillets (or any fish)
1 tsp. garlic, minced
1 tbsp. olive oil
1 1/2 tsp. Dijon mustard
1/8 tsp. dill
4 1/2 tbsp. lemon juice
In small saucepan, over low heat, sautée garlic in oil briefly. Stir in mustard, dill and
lemon juice; remove from heat. Place fish on well greased broiling pan and baste with
mustard dill mixture. Broil 4-5 inches from the heat for 10 minutes per inch of thickness,
basting frequently and turning halfway through the cooking time. Cook just until the point
of flakiness. Serves 4.
4 mako shark steaks
1/4 cup orange juice
1/3 cup olive oil
1 tbsp. fresh basil, chopped
1 garlic clove, chopped
salt and pepper to taste
Combine juice, oil, basil, garlic, salt and pepper. Marinate mako shark steaks in mixture
for 30 minutes or longer. Place fish on well oiled grill. Grill 4-5 inches from coals for
10 minutes per inch of thickness, basting frequently with marinade and turning halfway
through cooking time. Fish is done when it just begins to flake when tested with a fork.
Serves 4.
4 swordfish steaks, cut 1 inch thick
2 tbsp. butter or margarine, melted
1 tbsp. lemon juice
2-3 tbsp. cracked peppercorns
salt to taste
lemon wedges
Combine melted butter and lemon juice and baste one side of each swordfish steak. Sprinkle
with cracked peppercorns and press firmly into steaks with heel of hand. Flip steaks over
and baste with butter/lemon juice mixture. Sprinkle with remaining cracked peppercorns and
again press into flesh of fish. Place swordfish steaks on oiled grill. Salt to taste.
Grill approximately 5 minutes on each side or until fish is close to the point of
flakiness. Serve with lemon wedges. Serves 4.
1 lb. haddock fillets (or any fish fillets)
1/4 cup sour cream*
1 tbsp. milk
1 tbsp. Dijon style mustard
1 tsp. dried chives or 1 tbsp. fresh black pepper to taste
* To reduce the fat content, low-fat or nonfat sour cream may be substituted.
Place fillets on lightly greased broiler pan. Brush fillets lightly with oil. Broil 4
inches from heat approximately 10 minutes per inch of thickness or until fish is close to
the point of flakiness. Meanwhile in a small saucepan stir together sour cream, milk,
mustard, chives, and pepper. Cook until heated through. Do not allow to boil. Spoon sauce
over fish. Serves 4.
1 lb. cod fillets or any fish fillets
1 cup chunky salsa
1/2 cup sliced ripe olives
1/4 cup shredded Monterey jack cheese
cilantro for garnish
Lightly grease a 9" x 13" baking dish. Place cod fillets in baking dish. Top
with salsa and ripe olives. Bake at 400ƒ for 10 minutes per inch of thickness or until
fish is close to the point of flakiness. Sprinkle cheese over fillets during the last few
minutes of cooking allowing cheese to melt. Garnish with cilantro. Serves 4.
1 lb. sea bass fillets
salt and pepper to taste
1/2 tsp. dried basil
1 clove garlic, finely minced
1 tbsp. olive oil
1 tomato, peeled and thinly sliced
1 small onion, thinly sliced
2 tbsp. fresh parsley, chopped
1/4 cup bread crumbs
1 tbsp. butter or margarine
Preheat oven to 400ƒ . Place sea bass fillets in a lightly greased baking dish. Sprinkle
sea bass with salt, pepper, basil, and garlic. Drizzle with olive oil. Layer with
tomatoes, onion, and parsley. Mix bread crumbs with butter and sprinkle on top of fish.
Bake uncovered approximately 40 minutes or until sea bass is close to the point of
flakiness. Serves 4. |
