Recipe: 8 Low Fat Fish Recipes

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TALK TKL 1-23-98
Low Fat Fish and Seafood Recipes
Poached Salmon with Cucumber Sauce
Salsa Shrimp Cocktail
Orange Julep Swordfish
Chili Scallops With Black-Bean Salsa
Tuna st. pierre
Tuna with Sweet & Sour Onions
Fresh Tuna Souvlaki
Spicy Crab Soup

Betsy at TKL (06:40:38 am) :
From: ehunt@bsc835.bsc.edu
Newsgroups: rec.food.recipes
Date: 3 Jan 1995 19:39:48 -0000
Title: Poached Salmon with Cucumber Sauce
Categories: Fish
Yield: 2 servings
CUCUMBER SAUCE optional
1/3 c Plain yogurt
1/4 c Cucumber, finely chopped
2 tb Parsley, chopped
FISH
1 c Water
1 ts Chicken bouillon or cube
1 tb Vinegar
1 sm Onion, sliced
1 sm Piece bay leaf
1 Parsley sprig
1/2 ts Dill weed dry or sprig fresh
2 Peppercorns or pinch pepper
2 sm Salmon steaks abt.3/4" thick
Peel, seed and chop cucumber. Combine with yogurt and parsley and
refrigerate.
Heat water to boiling in small skillet or medium saucepan. Add
bouillon and stir until dissolved. Add remaining ingredients except
salmon and bring to a boil. Turn heat to medium-low and simmer 5 min.
Add salmon, cover and simmer 6-8 min or until fish is cooked through
(check at backbone). Lift steaks out onto hot platter with an egg
turner.
Lift onions out and lay over fish. Serve immediately with chilled
yogurt-cucumber mixture.
Serves 2. Note: Strain cooking liquid from the fish and freeze to
use in fish soup another day.
MICROWAVE: Heat water at high 1 min in a baking dish just large
enough to hold the steaks in a single layer. Add bouillon and stir
to dissolve. Stir in remaining ingredients except salmon. Put salmon
in baking dish, thick sides to edge. Cover tightly and microwave at
high 2 min. Turn baking dish 1/2 turn and microwave 2-3 min more
until small ends of steaks flake easily. Let stand covered 3 min,
then serve with sauce.
Source: Margo Oliver's Cookbook for Seniors, Nutritious recipes for
1-2-or more. Shared & tested (stove top) by Elizabeth Rodier July
1993.
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Charo, Ohio (11:05:45 am) : LOW FAT!!
Salsa Shrimp Cocktail
This fresh tasting colorful as confetti first course is a cinch to make and
has just 2 grams of fat per serving!!
*1 peeled, pitted and diced mango. About one cup.
*1/2 lb. (4) (makes one cup) diced plum tomatoes.
*1/2 small diced red onion. (about one cup)
*1/2 small, peeled, seeded, and diced cucumber. (about 1/2 cup)
*1/4 cup minced fresh cilantro
*2 jalapeno peppers, minced, scant 1/4 cup
*2 tbsp vinegar, preferably white wine.
*Grated zest and juice of 1 lime.
*2 tsp. oil, preferably olive.
*1 clove garlic, minced
*3/4 tsp. salt
*1 Tbsp. Old Bay Seasoning
*24 medium shrimp, about 3/4 lb. peeled and deveined.
In nonaluminum bowl, combine mango, tomatoes, onion, cucumber, cilantro,
jalapenos, vinegar, lim zest and juice, oil, garlic and salt.
Cover with plastic wrap, refrigerate.
In large skillet over high heat combine 1 cup water with Old Bay Seasoning;
bring to a boil. Add shrimp; cook , turning, until shrimp are bright pink, 5
minutes. Drain in colander under cold running water; place over ice. Divide
mango salso among 6 individual serving dishes. Arrange 4 shrimp over edge of
each dish. Refridgerate until just before serving.
makes 6 servings.
Per serving: 106 cals; 13 g protein; 2 g fat; 111g chol; 9grams carbs; 399
mg sodium; 2 g. figer.
20 minutes to prepare
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SueA, CA (5:45:15 pm) :
ORANGE JULEP SWORDFISH
1/4 cup unsweetened orange juice
3 tablespoons minced fresh mint
1 tablespoon peeled, grated gingerroot
1 tablespoon grated orange rind
2 tablespoons bourbon
2 (8-ounce) swordfish steaks (3/4 inch thick)
4 (1/4-inch-thick) orange slices
Vegetable cooking spray
Fresh mint sprigs (optional)
Combine first 5 ingredients in a large shallow dish. Place swordfish steaks
and orange slices in a single layer in dish, turning to coat. Cover and
marinate in refrigerator 30 minutes, turning once.
Coat grill rack with cooking spray; place on grll over medium-hot coals
(350 to 400 ). Place steaksks on rack; grill, covered, 5 to 6 minutes on
each side or until fish flakes easily when tested with a fork. Transfer
steaks to a serving platter, and cut each steak in half.
Place orange slices on grill rack; grill, covered, 2 minutes on each side.
Cut each slice into thirds, and arrange on serving platter. Garnish with
fresh mint sprigs, if desired. Yield: 4 servings (169 calories per serving).
from Cooking Light Annual 1994
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RisaG., NJ (9:55:33 pm) : I can't wait to make this one:
Chili Scallops With Black-Bean Salsa
Serves: 4
Work Time: 15 minutes
Total Time: 18 to 21 minutes
1 can (15 to 19 ounces) black beans, rinsed and drained
1 can (15 1/4 to 16 ounces) whole-kernel corn, drained
1/4 cup finely chopped red onion
1/4 cup loosely packed fresh cilantro leaves, chopped
2 tablespoons fresh lime juice
1/2 teaspoon salt
1 pound sea scallops
1 tablespoon chili powder
1 teaspoon sugar
2 teaspoons vegetable oil
cilantro leaves and hot red chiles for garnish
lime wedges (optional)
1. In large bowl, mix black beans, corn, onion, chopped cilantro, lime juice,
and 1/4 teaspoon salt. Set black-bean salsa aside.
2. Rinse scallops with cold running water to remove sand from crevices; pat
dry with paper towels. In medium bowl, mix chili powder, sugar, and remaining
1/4 teaspoon salt; add scallops, tossing to coat.
3. In nonstick 12-inch skillet, heat vegetable oil over medium-high heat until
very hot. Add scallops and cook 3 to 6 minutes until scallops are lightly
browned on the outside and turn opaque throughout, turning once.
4. Arrange black-bean salsa and scallops on 4 dinner plates; garnish with
cilantro leaves and red chiles. Serve with lime wedges if you like.
Each serving: About 290 calories, 31 g protein, 40 g carbohydrate, 5 g total
fat
(1 g saturated), 38 mg cholesterol, 1005 mg sodium.
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chef greg,Va (10:14:19 pm) : tuna st. pierre
seasoning mix:
1 part salt
1 part SPANISH paprika
1 part pepper(equal parts red,white,black)
1/2 part basil
1/2 part thyme
1/2 part marjoram
season tuna well,blacken in iron skillet
in saute pan,saute 3oz.shrimp,1tblsp.diced tomato,1tblsp.
chopped garlic,1tblsp.chopped green onionand 1/2tsp.spice mix for 3min.
add 3oz.white wine and 2oz.crabmeat
saute 4min.remove from heat and swirl in 1tblsp.room temp. butter.serve
IMMEDIATELY
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chef greg,Va (10:18:55 pm) :
Tuna with Sweet & Sour Onions (4)
Country: Sicily
Ingredients...
1* - 2 lb tuna steaks, about * " thick
salt and pepper
4 tbsps olive oil
2 large onions, thinly sliced
1 lvl tbsp caster sugar
3 tbsps red wine vinegar
3 fl oz dry white wine
2 tbsps chopped parsley
Instructions...
1.Divide the tuna into four portions and season with salt and pepper.
2.Warm 3 tbsps of the olive oil in a wide frying pan and add the onions.
Cook gently until soft then raise the
heat to medium and fry until richly browned. Scoop out and reserve.
3.Add the remaining oil to the pan and heat well. Fry the tuna steaks
briskly on both sides to brown. Reduce
the heat and cook for a furthe minute.
4.Now add the sugar, vinegar and wine and return the onions to the pan. Stir
around the tuna and turn the heat
up. Cover and simmer for 2 more minutes. Sprinkle with parsley and serve.
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chef greg,Va (10:24:25 pm) :
Fresh Tuna Souvlaki
Ingredients
--------------------------------
2 4 bay leaves
1 clove garlic, -- crushed and peeled
1/2 teaspoon kosher salt
3 tablespoons fresh lemon juice
1 tablespoon olive oil
Freshly ground black
pepper to taste
1 1/4 pounds fresh tuna steak, -- trimmed of skin and any
dark portions, cut into -- 1 1/4 inch cubes
Lemon wedges for garnish
In a bowl, cover bay leaves with water; let soak for 30 minutes. If using
wooden skewers for the souvlaki, soak four 10inch skewers in water as well.
With the side of a chef's knife, mash garlic with salt. Transfer to a small
bowl and whisk in lemon juice, wine, oregano, oil and pepper. Measure out 3
tablespoons and reserve for basting. Place tuna in a shallow glass dish and
pour the remaining marinade over it, turning to coat. Cover and marinate in
the refrigerator for 20 to 30 minutes, turning often.
Meanwhile, prepare a charcoal fire or preheat a gas grill.
Thread the marinated tuna onto skewers, placing a soaked bay leaf between
each
piece of fish. Grill the souvlaki, covered, turning several times and
basting the browned sides with the reserved marinade, until the tuna is
opaque in the center, 8 to 12 minutes. Serve with lemon wedges.
Yield: 4 serving
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SueA, CA (00:21:51 am) : Spicy Crab Soup-lowfat
1 can (10 3/4 ounces) low sodium chicken broth, skimmed of fat
2 cups water
2 can (16 ounces each) tomatoes, chopped with liquid
3/4 cup chopped celery
3/4 cup diced onion
1 teaspoon Maryland-style seasoning or a dash paprika and celery salt
1 bay leaf
1/4 teaspoon lemon peppper
1 package (10 ounces) frozen corn kernels, thawed
1 package (10 ounces) frozen peas, thawed
1 pound crabmeat, cooked and flaked, cartilage removed
1. In 6-quart soup pot, bring broth, water, tomatoes, celery, onion, and
seasonings to a boil. Simmer mixture for 20-30 minutes.
2. Add corn and peas; simmer 10 minutes more. Add crabmeat; simmer until
heated through. Remove bay leaf and serve. Makes 6 servings. 205 calories
each. from Light and Spicy
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