Number of Servings: 4Ingredients: 1/3 cup fat-free mayonnaise2 tablespoons bottled, sun-dried tomato vinaigrette salad1 1/2 tablespoons finely chopped fresh basil1 tablespoon lemon juice1 1/2 pounds swordfish, halibut, shark, tuna, or salmon steaksInstructions: Combine the first four ingredients in a small bowl; mix well. Set aside 4 t. mayonnaise mixture. Brush remaining mixture on both sides of swordfish steaks; set aside.
Coat a grill rack with vegetable cooking spray. Place steaks on grill 4 to 5 inches from medium-hot coals. Grill, turning once, just until fish begins to flake when tested with a fork, allowing about 6 to 8 minutes on each side.
To serve, transfer steaks to serving plates. Top each steak with 1 t. reserved mayonnaise mixture.
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Seafood alternatives: swordfish, shark, halibut, catfish, tilapia or salmon steaksNumber of Servings: 4Ingredients: 1/3 cup pineapple juice1 Tablespoon vegetable oil1 Tablespoon reduced-sodium soy sauceJuice of one lime4 (6-8 oz.) tuna steaks1 cup chopped fresh plums1 cup chopped fresh peaches1/2 cup chopped fresh pineapple1/4 cup finely chopped red bell pepper2 Tablespoons white wine vinegar2 Tablespoons minced fresh mintInstructions: Combine first four ingredients. Arrange tuna steaks in shallow glass dish; pour pineapple juice mixture over steaks. Cover and refrigerate for at least one hour. Meanwhile, combine remaining ingredients in a medium bowl; stir gently. Cover and refrigerate until needed. Coat a grill rack with vegetable cooking spray. Remove tuna from marinade and place on grill 4 to 5 inches above medium-hot coals (discard marinade). Grill just until fish begins to flake easily when tested with a fork, allowing about 10 minutes per inch of thickness, turning once during cooking. Serve at once with fruit salsa.
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Number of Servings: 6Ingredients: 1 Pound cape shark, cut into 1-inch cubes1 Red bell pepper, cut into 1-inch square pieces1 Green bell pepper, cut into 1-inch square pieces1 Pound whole, fresh button mushrooms1/2 Cup light soy sauce2 Tablespoons finely chopped green onions1 1/2 Tablespoons grated fresh ginger3-4 Tablespoons sugar6 12-inch metal skewersRice Gohan2 Cups uncooked short-grain white rice3 1/2 Cups water1/2 Teaspoons salt1 Cup frozen peasInstructions: Finely dice pepper trimmings into confetti-like pieces for a stylish garnish; set aside. In glass measuring pitcher, combine soy sauce, onions, ginger and sugar, stirring to dissolve sugar. Alternate shark, peppers and mushrooms on skewers. Thin cubes of shark can be folded in half, and then speared. Place skewers in glass or plastic pan. Pour marinade over skewers, reserving 1/3 cup. Marinate skewers in refrigerator for 30-60 minutes once or twice.
While skewers are marinating, prepare grill or preheat broiler. Remove skewers from marinade, broil or grill 6-10 minutes, turning once or twice to brown evenly. Baste, if necessary, with reserved marinade. If desired remaining marinade may be simmered for 5 minutes (or heated in microwave for 2 minutes on High) and serve as a sauce with brochettes and rice.
Rice Gohan
About 30 minutes before meal is served, combine rice, salt and water in large saucepan. Bring to boil, and then simmer, covered for 15 minutes until water is absorbed. Turn heat off, stir in peas, cover for 5-10 minutes. To mold, press hot rice into round or oval container, invert on plate, and tap to loosen mold. Garnish plate with reserved pepper "confetti."
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May substitute swordfish, shark, tuna, or salmon.Number of Servings: 6Ingredients: 2 pounds halibut steaks, one-inch thick1/3 cup reduced-calorie Caesar salad dressing18 small Romaine lettuce leaves1/4 cup freshly grated Parmesan cheese2 tablespoons Caesar salad style croutonsInstructions: Place halibut in shallow dish. Pour salad dressing over fish. Cover and refrigerate 1 hour, turning once. Remove fish from marinade, set aside. Coat grill rack with vegetable oil cooking spray. Place fish on grill 4-5 inches above medium-hot coals. Grill, brushing with marinade and turning once, just until fish begins to flake when tested with a fork, about 8-10 minutes on each side. To serve, cut fish into 6 serving-size pieces. Arrange 3 lettuce leaves on individual serving plates; place fish on lettuce. Sprinkle each with Parmesan cheese and croutons.
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Number of Servings: 4Ingredients: 12 Ounces cape shark (four 3 oz. portions)1 Fresh fennel bulb (with green leaves and stems attached)2 Cups homemade chicken broth (or 1, 14-1/2 oz. can)1 Large clove fresh garlic1 Tablespoon olive oil1 Cup heavy creamCarrot for garnishInstructions: Divide cape shark into serving size portions, discarding a remaining
bony-looking cartilage. For appearance sake, thin red edges (which are
edible) may also be trimmed.
Rinse fennel; cut off leaves and stem near top of bulb. Slice bulb
into 1/2 inch thick cross sections; set aside. Reserving leaves for
garnish, coarsely chop remaining bulb, leaves and stems to yield
approximately 1/2 cup.
In 2 quart saucepan, heat broth, chopped fennel and garlic until
boiling. Reduce heat to simmer, add fish, cover and poach gently
(liquid should just "quiver") for 10 minutes or until flesh is white.
Using tongs or slotted metal spatula, carefully transfer cape shark
from hot liquid to heatproof dish; keep warm. Stir cream into poaching
liquid, raise heat to medium and cook, uncovered for 20-25 minutes,
stirring occasionally, or until sauce is reduced by one half (should
have consistency of syrup).
While liquid is reducing, heat oil in large skillet. Saute fennel
slices, turning once, until tender-crisp (15-20 minutes). Divide fennel
slices among four dinner plates; top with cape shark. When sauce is
reduced, strain and pour over fish. Garnish each plate with finely
chopped fennel leaves and decorative circles or festive "flowers"
crafted from fresh carrot.
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Number of Servings: 4Ingredients: 12 Ounces cape shark (3, 4 oz. portions)Salt and Pepper1 Egg, beaten1/4 Cup half-and-half milk1/2 Tablespoons all-purpose flour2 Tablespoons canola or olive oil4 Tablespoons butter or margarine, divided1/4 Cup sliced almonds, skin-on1 Tablespoon lemon juiceLemon for garnishInstructions: Divide cape shark into serving size portions (discarding any
remaining bony-looking cartilage). For appearance sake, thin red edges
(which are edible) may also be trimmed.
Season both sides of cape shark with salt and pepper. In shallow
bowl, combine egg and half-and-half. Dip shark in flour (shake off
excess), then in the egg/cream mixture, and then dip again in flour.
In large skillet, heat oil and 2 tablespoons butter, then pan fry
shark over medium heat for 3-4 minutes on one side, turn, cook 2-4
minutes more or until golden brown and fish slakes easily when tested
with a fork. Remove from skillet, drain shark on paper towels, the
transfer to a platter or individual serving plates.
Rinse out skillet, melt remaining 2 tablespoons butter, add almonds
and heat briefly until nuts are lightly browned. Remove skillet from
heat, stir in lemon juice, then pour topping evenly over fish; serve
immediately. Garnish with lemon wedges or sliced lemon twists.
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Number of Servings: 4Ingredients: 12 Ounces cape shark (4, 3 oz. portions)8 Ounces fresh mushrooms, sliced1 Large sweet onion, cut into 4 thick slices4 teaspoons lemon juice2 teaspoons snipped fresh tarragon leaves (or 1 tsp. dried)4 teaspoons butter or margarine3 Ounces fresh spinach leavesHeavy duty foilInstructions: Divide cape shark into serving size portions (discarding any
remaining bony-looking cartilage). For appearance sake, thin red edges
(which are edible) may also be trimmed. Preheat oven to 350 degrees F.
Cut four 12-inch squares of foil. On each piece of foil, arrange
layers of spinach leaves, onion slice, cape shark, salt and pepper,
sliced mushrooms. Top each packet with tarragon (1/2 tsp. fish or 1/4
tsp. dried per packet) plus 1 teaspoon each lemon and butter.
Seal packets securely by twisting top leaving ample air space at top
of pouches. Place on rimmed baking sheet and heat for 20 minutes. To
serve, cut slit in foil, being careful to avoid steam.
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