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Outstanding Oven-Fried Halibut Shrimp And Crab Enchiladas With Pasilla Chile Sauce Steamed Fish And Vegetables For One
Fish Facts Research indicates that including a variety of fish in the diet is
beneficial in reducing the risk of stroke and coronary heart disease among women. This
research was highlighted in a recent report in the Journal of the American Medical
Association Experts say the health benefits associated with fish consumption far outweigh any associated food-related risks. However, the Food and Drug Administration (FDA) recently issued an advisory to women who are pregnant or of childbearing age about the consumption of larger predatory fish species—specifically, shark, swordfish, tilefish, and king mackerel—due to the levels of methylmercury found in those fish. Conversely, the advisory recommends 12 ounces of canned fish (which is produced from smaller fish) per week can safely be consumed by this population. The American Heart Association also suggests that “two fish servings per week are recommended to confer cardioprotective effects.” Fish contain fat commonly known as omega-3’s. Researchers suggest that omega-3’s reduce the risk of blood clotting or sticking to the artery walls, a condition that could result in cardiovascular disease (CVD), heart attack, and stroke. Penny Kris-Etherton, Ph.D., R.D., professor of nutrition at The Pennsylvania State University, reports, “In addition to the beneficial effects of fish consumption on CVD risk in individuals with coronary disease, a dietary pattern that includes fish and fruits and vegetables, whole grains, and legumes, lowers the risk of CVD in men without diagnosed CVD or cancer. Fish is an important food in a healthful dietary pattern.” The benefits of a diet that comprises a variety of foods, including fish, are greater than any health risk yet associated with some fish. According to Edith Howard Hogan, R.D., L.D., spokesperson for The American Dietetic Association, “canned tuna, salmon and even sardines are an inexpensive and widely available source of protein and omega-3’s today.” Source: Food Insight, Jan/Feb 2001, IFIC
To test cooked fish for doneness, insert a fork into the fish at a 45° angle and gently twist the fork. If the fish flakes easily and is opaque, white, and tender, it is done. If it is translucent and resists flaking, continue cooking for another minute or two. Do not overcook! Fish that has been cooked too long is dry, mealy and tasteless. Interchangeable Fish Fish that are alike in texture, taste, and fat content can usually be cooked by the same methods and with similar seasonings. The following lists group fish according to these characteristics. Within each group, fish can be used interchangeably in recipes. Substitutions allow the cook to take advantage of the freshest choices available at the market, the best buys, or the weekend angler's good luck.
How To Choose
Good Sources of Omega-3 Fish that are high in fat content have more omega-3 fatty acids than lean fish. Fatty acids in fish lower triglycerides and help prevent clogging and coronary artery spasm, so even the fattiest varieties, such as salmon, are thought to be healthful. High-fat fish, which live in cold deep water, are also more flavorful and generally have a higher vitamin and mineral content. High-fat fish are: Albacore tuna Anchovy Bluefin tuna Bluefish Herring Lake trout Mackerel Sablefish Salmon Sea Bass Sturgeon Whitefish Farm-raised fish and processed seafood--including canned tuna, fish sticks, fast-food fish sandwiches, and imitation shellfish--have little or no omega-3 fatty acids. Great Seasonings for Seafood: Basil Chervil Cloves Curry Dill Fennel Ginger Horseradish Lemon Marigold Nasturtium Onion Orange Oregano Paprika Parsley Saffron Savory Tarragon Thyme Source: The Arizona Heart Institute Foundation Cookbook ~ A Renaissance aissance in Good Eating, ©1993 by The Arizona Heart Institute Foundation Cookbook.
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The nutritional benefits of seafood abound, and nutritionists suggest we
should enjoy fish once or twice a week. It's a great alternative to meats high in
saturated fat and provides omega-3 fatty acids which are believed to help protect against
heart disease and cancer. Depending on the type of fish, it may also provide varying
amounts of vitamin B-12, calcium, phosphorus, potassium and zinc. As with other foods, it's good to have variety in your seafood meals. Lean fish, such as cod or haddock, can be alternated with fattier fish, like salmon or trout. Fish such as tuna, snapper, sole and grouper fall somewhere in the middle. Cholesterol levels vary among seafood as well: clams, oysters, mussels and scallops are low in cholesterol, while shrimp, lobster and crab contain more. The total cooking time of most fish is 10 minutes for every inch of thickness. Test by inserting tines of a fork into the center of the fish. The flesh should be opaque, but if it flakes too much it may be overcooked. This is a common problem, and you can keep fish from drying out by marinating it for up to two hours before cooking. Try swordfish marinated in a mixture of orange juice, ginger, sesame oil and soy sauce. Keep baked fish moist by topping with a quick-to-prepare sauce of lowfat yogurt, light sour cream, minced dill pickle, minced fresh parsley, Dijon mustard and dried tarragon. Or, add color and flavor to broiled halibut steaks with a sauce made by blending diced tomatoes, chopped fresh basil, finely chopped green onions, red wine vinegar, olive oil and orange rind, seasoned with salt and pepper. Salsa is also a delicious complement to the mild flavor of fish. Serve salmon with a salsa made of finely diced cucumber, diced peeled papaya, white wine vinegar, chopped fresh dill and pepper. AICR Ed.Note: You'll probably notice that several of the recipes we've selected are from Lean And Luscious, Volumes I & II, by Bobbie Hinman and Millie Snyder, published by Prima Publishing. This set is well dog-eared as one of my personal favorites. There are over 800 recipes between the two volumes. Bobbie & Millie have combined their expertise in nutrition and gourmet cooking to produce recipes with outstanding flavor and simplicity of preparation, while managing to keep the fats and carbohydrates down to a healthy and manageable level. The authors have since gone on to publish one or more cookbooks on an individual basis, but I still remain loyal to these original volumes. Please take our invitation to tie on your aprons and learn just how fabulous fish can really be!
TUNA CHEESE
PIE 8 ounces drained, water-packed tuna, flaked Preheat oven to 350°F. Spray a 9-inch pie dish with nonstick cooking spray. Arrange tuna evenly in the prepared pan. In a blender container, combine half of the parmesan cheese with remaining ingredients. Blend until smooth. Pour mixture over tuna. Top with remaining Parmesan cheese. Bake, uncovered, 30 minutes, until set and lightly browned. Let stand for 5 minutes before serving. Makes 4 Servings. Per Serving: 162 Cal; 5 gm Total Fat; 5 gm Carb; 159 mg Cholesterol; 727 mg Sodium; 23 gm Protein. Exchanges: 3 Protein. GARLIC
BROILED FILLETS 1-1/2 pounds scrod or orange rough fillets
(or any thickly-sliced, non-oily fish) Preheat broiler. Place fish on a broiler pan that has been sprayed with a nonstick cooking spray. In a blender container, combine remaining ingredients. Blend until smooth. Spread half of the mixture evenly over fish. Broil 5 inches from heat for 5 to 8 minutes (watch closely). Turn fish carefully with a spatula and spread with remaining garlic mixture. Broil 5 to 8 minutes more, until done. Makes 4 Servings. Per Serving: 223 Cal; 10 gm Total Fat; 1 gm Carb; 73 mg Cholesterol; 229 mg Sodium; 30 gm Protein. Exchanges: 4 Protein; 2 Fat.
SHRIMP
AND SAUSAGE GUMBO 4 ounces turkey smoked sausage, halved,
thinly sliced Sauté sausage in margarine in large saucepan until browned; add garlic and sauté 1 minute. Stir in bell pepper, okra, tomatoes with liquid, cayenne pepper, and shrimp. Heat to boiling; reduce heat and simmer, covered, until shrimp is cooked through, about 10 minutes. Season to taste with salt, if desired. Serve over rice in bowls. Makes 4 Servings. Per Serving: 316 Cal; 5 g Total Fat (1 g Sat Fat); 49 g Carb; 104 mg Cholesterol; 395 mg Sodium; 19 g Protein. Exchanges: 2 Very Lean Meat; 3 Veg; 2 Starch; 1 Fat.
FISH
BAKED WITH STUFFING 1 large onion, chopped Combine onion, garlic, mushrooms, and broth in large skillet; cook over medium heat, covered, until onion is tender, stirring occasionally. Stir in stuffing mix and Parmesan cheese; spoon stuffing into large baking dish. Sprinkle fish with basil, salt, and pepper; arrange on top of stuffing in dish, overlapping slightly, if necessary. Pour wine over fish. Cover tightly with aluminum foil and bake at 375°F until fish flakes easily with a fork, about 25 minutes. Makes 4 Servings. Sodium Alert! Not suitable for those on sodium-restricted (low salt) meal plans. Per Serving: 241 Cal; 4 g Total Fat (1 g Sat Fat); 22 g Carb; 63 mg Cholesterol; 584 mg Sodium; 28 g Protein. Exchanges: 3 Very Lean Meat; 1-1/2 Bread/Starch; 1 Fat.
BROILED
SALMON STEAK 4 (4-ounce) salmon steaks Preheat broiler. Season both sides of salmon with freshly ground pepper. In a small saucepan or microwave, melt margarine and mix with dill and lemon juice. Brush steaks with 1/2 of the margarine mixture. Place salmon on broiler pan and broil 3 inches from heat for 3 to 5 minutes. Turn salmon; brush with the remainder of the margarine mixture. Broil an additional 3 to 5 minutes or until fish turns from translucent to opaque. Garnish steaks with lemon wedges and dill. Serve on heated plates. Makes 4 Servings. Per Serving: 220 Cal; 12 gm Total Fat; 68 mg Cholesterol; 140 mg Sodium; Calcium 90 mg. Exchanges: 4 Lean Meat.
ITALIAN
BAKED FISH 1-1/2 lbs flounder or sole fillets (or any
other non-oily fish, e.g., orange roughy) Place fish in a shallow baking pan. Combine remaining ingredients and pour evenly over fish. Marinate several hours in the refrigerator, turning fish occasionally. Preheat oven to 350°F. Bake fish 30 minutes, uncovered. Broil for 5 minutes, or until fish is crisp. Makes 4 Servings. Per Serving: 154 Cal; 2 gm Total Fat; 3 gm Carb; 85 mg Cholesterol; 427 mg Sodium; 29 gm Protein. Exchanges: 4 Protein Servings.
SIMPLY
BAKED HALIBUT 1-1/4 lbs halibut steak In a shallow dish, combine lemon juice and seasoned salt. Add halibut, turning to coat. Marinate for 1 hour, turning steaks after the first 30 minutes. Sauté onion in margarine until soft and translucent. Place halibut in a 10 x 6-inch baking dish which has been lightly sprayed with a nonstick vegetable spray. Top with sautéed onion. Bake in a preheated 450°F oven for 10 to 12 minutes, or until fish flakes easily with a fork. Makes 4 Servings. Per Serving: 191 Cal; 6 gm Total Fat (1 gm Sat Fat); 3 gm Carb; 45 mg Cholesterol; 525 mg Sodium; 30 gm Protein. Exchanges: 3-1/2 Meat; 1/2 Veg; 1 Fat.
TUNA TACOS 1 small red onion, diced *Corn tortillas can be substituted for the whole-wheat tortillas, if desired. Sauté onions and garlic. Add tuna, salsa, and parsley; cook until warm. Warm tortillas in a nonstick pan until soft, about 15 seconds (you can also warm them in the microwave). Top each tortilla with tuna mixture, tomato, cheese and lettuce. Fold tortilla in half to make a soft taco and serve immediately. Makes 6 Servings. Per Serving: 295 Cal; 8 g Total Fat (2 g Sat Fat); 31 g Carb; 15 mg Cholesterol; 330 mg Sodium; 25 g Protein; 4 g Fiber. Exchanges: 2 Starch; 2 Lean Meat; 2 Fat.
FISH
PARMIGIANA 3/4 cup dry bread crumbs Sauce: 1 (8 oz) can tomato sauce Preheat oven to 350°F. Coat a shallow baking pan with nonstick vegetable spray and set aside. In a shallow bowl, combine bread crumbs, oregano, basil and garlic powder. Dip fish fillets first into a bowl of water, and then in crumbs. Place fish in prepared pan. Sprinkle any remaining crumbs over fish. Dot with margarine. Bake, uncovered, for 20 minutes. Combine all sauce ingredients in a small bowl while fillets are baking. Pour evenly over baked fillets and sprinkle with Parmesan cheese. Bake, uncovered, 20 minutes longer. Makes 4 Servings. Per Serving: 289 Cal; 8 gm Total Fat; 20 gm Carb; 89 mg Cholesterol; 691 mg Sodium; 33 gm Protein. Exchanges: 1 Bread/Starch; 1 Veg; 4 Protein; 1 Fat.
OUTSTANDING
OVEN-FRIED HALIBUT 1-1/2 pounds thick halibut steaks or fillets Preheat oven to 450°F. Lightly coat a baking dish (large enough to hold all the fish) with vegetable spray and set aside. Cut halibut into serving-sized pieces. Melt margarine and add lemon juice; pour into a shallow bowl. Combine bread crumbs, spices and Parmesan cheese and mix thoroughly; pour into another shallow bowl. Dip halibut in melted margarine mixture and then into the crumb mixture, coating all sides. Place in a single layer in the prepared baking dish. Bake for about 10 to 20 minutes depending on thickness of the fish, or until the halibut flakes easily when tested with a fork. Makes 6 Servings. Per Serving:155 Cal; 5 gm Total Fat (1 gm Sat Fat); 8 gm Carb; 27 mg Cholesterol; 394 mg Sodium; 19 gm Protein. Exchanges: 1/2 Starch/Bread; 2 Meat; 1/2 Fat.
SHRIMP
& CRAB ENCHILADAS WITH 8 ounces peeled, deveined shrimp, cooked,
coarsely chopped* *For convenience, you can use frozen & thawed pre-cooked shrimp Preheat oven to 350°F. Coat an 11- x 7-inch glass baking dish with nonstick cooking spray; set aside. Combine shrimp, crabmeat, and 3/4 cup Pasilla Chili Sauce. Divide mixture on each tortilla and roll up. Place tortillas, seam side down, in prepared baking dish. Spoon remaining Pasilla Chili Sauce over enchiladas; sprinkle with shredded cheese. Bake enchiladas, uncovered, in preheat oven until hot through, about 20 minutes. Sprinkle with cilantro. Makes 4 Servings. Sodium Alert! Not suitable for those on sodium-restricted (low salt) meal plans. OK if having only 1 Enchilada per Serving (divide sodium count in half). Per (2 Enchiladas each) Serving: 318 Cal; 5 g Total Fat (1 g Sat Fat); 41 g Carb; 102 mg Cholesterol; 722 mg Sodium; 28 g Protein. Exchanges: 3 Very Lean Meat; 2 Bread/Starch; 1/2 Veg; 1 Fat. PASILLA CHILI SAUCE Vegetable cooking spray *Ancho, Pasilla chiles have a hotness of 1,000-1,500 units on the Scoville chart for hotness.. Chiles with a heat of 0-5,000 Scoville units are considered Mild.. Spray small skillet with cooking spray; heat over medium heat until hot. Cook chilies over medium heat until soft; remove and discard stems, seeds, and veins. Process chilies, tomatoes, onion, and sugar in blender until smooth. Spray large skillet with cooking spray; heat over medium heat until hot. Cook chili mixture over medium heat, stirring occasionally, until thickened, about 5 minutes. Reduce heat to low stir in sour cream and cook until hot through. Season to taste with salt and pepper. Makes about 2 Cups.
SEAFOOD
KABOBS 1/4 cup orange juice Combine all ingredients except seafood, onions, and tomatoes in a large zippered plastic bag. Add seafood and marinate in refrigerator for 1 hour. Make 12 skewers, alternating seafood, onion, and tomatoes. Grill or broil about 6 inches from the heat source for 10 to 15 minutes, turning kabobs frequently. Makes 6 Servings. Tip: Soak wooden skewers in cold water for 20 minutes prior to threading food to prevent burning or scorching during grilling process. Per (2 Kabobs) Serving: 137 Cal; 2 g Total Fat; 12 g Carb; 81 mg Cholesterol; 170 mg Sodium; 19 g Protein; 3 g Dietary Fiber. Exchanges: 3 Very Lean Meat; 2 Veg.
HEAVENLY
CRAB CAKES 1 pound imitation crabmeat, flaked Combine crabmeat, 1/2 cup of the bread crumbs, egg substitute, mayonnaise, mustard, dill, lime and lemon juices and Worcestershire sauce. Shape into eight patties. Place remaining bread crumbs in a shallow bowl; dredge each patty in crumbs to cover. Refrigerate for 30 minutes. In a large skillet coated with nonstick cooking spray, cook patties over medium heat until browned on both sides. Makes 8 Servings. Sodium Alert! Not suitable for those on sodium restricted (low salt) eating programs. Per (1 Crab Cake) Serving: 150 Cal; 2 g Total Fat; 22 g Carb; 14 mg Cholesterol; 653 mg Sodium; 11 g Protein. Exchanges: 1-1/2 Very Lean Meat; 1 Starch.
STEAMED FISH & VEGETABLES FOR ONE 1 whitefish fillet (4 ounces) Place fish on a 15- x 12-inch piece of heavy duty aluminum foil. Add the vegetables and sprinkle with lemon juice, parsley, lemon pepper and dill. Fold foil over and fold in edges twice, forming a ouch. Place foil packet on a baking sheet and bake in preheated 450°F oven for 15 to 20 minutes, or until vegetables are tender and fish flakes easily with a fork. Caution! Open pouch carefully to allow steam to escape. Makes 1 Serving. Sodium Alert! Not suitable for those on sodium-restricted (low salt) menu plans. Substitute a salt-free seasoning for the lemon pepper if you wish to use this recipe. Per Serving: 226 Cal; 10 g Total Fat; 11 g Carb; 78 mg Cholesterol; 768 mg Sodium; 23 g Protein. Exchanges: 3 Lean Meat; 2 Veg; 2 Fat.
SOLE
IN HERBED BUTTER 4 Tbsp light margarine, softened In a bowl, mix margarine, dill, onion powder, garlic powder and pepper. Transfer to a skillet; heat on medium until melted. Add the sole and sauté for several minutes on each side, or until it flakes easily with a fork. Makes 6 Servings. Per Serving: 256 Cal; 12 g Total Fat; Trace Carb; 72 mg Cholesterol; 303 mg Sodium; 35 g Protein. Exchanges: 4-1/2 Lean Meat; 2 Fat.
HALIBUT WITH STRAWBERRY SALSA 3 Tbsp bottled plum sauce 1/8 tsp black pepper For strawberry salsa, in a small bowl stir together plum sauce, lime juice and ginger. Remove 3 tablespoons of the mixture and combine with the salt and black pepper; set aside. Stir strawberries, cucumber, green onion, cilantro and jalapeño pepper (if using) into the remaining mixture. Cover and chill for up to 1 hour. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Coat the unheated rack of a broiler pan with cooking spray. Place fish on the prepared rack. Brush with the reserved 3 tablespoons plum sauce mixture. Sprinkle with sesame seeds. Broil about 4 inches from the heat for 6 to 9 minutes or until fish flakes easily when tested with a fork. Serve the fish with remaining strawberry salsa. Makes 4 Servings. Per Serving: 175 Cal; 3 g Total fat; 12 g Carb; 36 mg Cholesterol; 270 mg Sodium; 24 g Protein; 1 g Fiber. Exchanges: 3 Very Lean Meat; 1/2 Fruit; 1/2 Other Carb; 1/2 Fat.
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