Alternatives: Salmon, catfish, cod, pollock, orange roughy
Number of Servings:
4
Ingredients:
4 Trout fillets
8 Slices Roma tomatoes
1/4 Cup crubled feta cheese
4 (1- to 2-inch) sprigs fresh oregano
4 Teaspoons olive oil
Lemon herb seasoning
Instructions:
For each fillet, place in a microwave-safe dish. Sprinkle with lemon-herb seasoning and drizzle with oil. Cover dish with plastic wrap, turning back one corner to vent. Microwave on high for 1 1/2 minutes.
Uncover; arrange 2 tomato slices and a sprig of basil and oregano on fillet. Sprinkle with one tablespoon cheese. Cover and vent; microwave on high for 1 to 1 1/2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining fillets.
Number of Servings:
2
Ingredients:
2 Trout fillets, about 6 ounces
1/2 Teaspoon lemon pepper
1 Tablespoon margarine, divided use
2 Tablespoons sliced almonds
1 Tablespoon lemon juice
Lemon wedges and parsley or watercress sprigs for garnish
Instructions:
Pat trout dry and sprinkle with lemon pepper. Place 1 teaspoon margarine in 9-inch glass pie plate. Microwave, uncovered on high for 45 seconds, or until melted. Stir in almonds; toss to coat. Microwave on high for 3 minutes, or until lightly golden brown, stirring once. Let stand 5 minutes and reserve.
Place remaining 2 teaspoons margarine in a microwave-safe (7 x 11 inch) dish. Microwave on high for 45 seconds to melt. Stir in lemon juice. Coat fish mixture and arrange skin side down in dish. Tuck under thing edges to make an even thickness. Cover loosely with waxed paper. Microwave on high for 2 1/2 minutes and allow to stand, covered, for 2 minutes. Cook just until fish flakes easily when tested with a fork. Transfer fish to warm plates and sprinkle with toasted almonds. Serve immediately with lemon wedges and parsley garnish.
Number of Servings:
4
Ingredients:
12 shrimp, peeled and deveined
8 sea scallops
4 squid tubes or mantles, sliced into 1/4-inch rings
1 lean white fish fillet, such as catfish, cod, orange roughy, sole, flounder, cut into 8 chunks
8 fresh whole mushrooms
4 sprigs fresh basil OR 1 teaspoon dried basil leaves
2 EACH shallots and small cloves garlic, finely chopped
4 tablespoons white wine, clam juice or broth
Pepper to taste
Instructions:
Divide the shrimp, scallops, squid, fish and mushrooms into four individual ramekins. Place a sprig of fresh basil on top. If using dried basil, combine with shallot, garlic and wine in a 1-cup glass measure. Microwave on high 2 minutes.
Divide wine mixture over seafood; add salt and pepper to taste. Place ramekins in microwave and lay a sheet of wax paper over them. Turning each ramekin halfway around midway through cooking, microwave on high 6 to 7 minutes. Let stand 3 minutes before serving. Serve with rice.
Number of Servings:
4
Ingredients:
1 package (16 to 19 oz.) refrigerated or frozen cheese-filled torellini
2 cups fresh or frozen broccoli
1 can (14 3/4 oz.) or 2 cans (7 1/2 oz. each) Alaska salmon, drained and chunked
1 small tomato, seeded and diced*
3/4 cup (3 oz.) shredded parmesan cheese
8 oz. regular or reduced-calorie Italian dressing with cheese
*Substitute 1/2 cup sun-dried tomatoes, julienne cut, for added flavor.
Instructions:
Cook torellini according to package directions. Drain; rinse in cold water. Transfer to large bowl. Microwave broccoli on HIGH 1-2 minutes, add to pasta. Stir in salmon, tomato, cheese and dressing.
Source: Recipe courtesy of Alaska Seafood Marketing Institute.
Seafood Alternatives: shark, swordfish, salmon or halibut
Number of Servings:
4
Ingredients:
2 tablespoons reduced sodium soy sauce
2 teaspoons brown sugar
1 teaspoon ground cumin
1 teaspoon sesame oil or vegetable oil
1/4 teaspoon crushed red pepper
1 clove garlic, minced
4 (4 to 5 oz.) tuna steaks
4 green onions, diagonally sliced
3 cups cooked rice
red pepper slices for garnish
Instructions:
Combine soy sauce, brown sugar, cumin, sesame oil and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
Seafood Alternatives: shark, tuna, salmon or halibut
Number of Servings:
4
Ingredients:
2 tablespoons reduced sodium soy sauce
2 teaspoons brown sugar
1 teaspoon ground cumin
1 teaspoon sesame oil or vegetable oil
1/4 teaspoon crushed red pepper
1 clove garlic, minced
4 (4 to 5 oz.) swordfish steaks
4 green onions, diagonally sliced
3 cups cooked rice
red pepper slices for garnish
Instructions:
Combine soy sauce, brown sugar, cumin, sesame oils and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
Seafood alternatives: halibut, salmon, tuna, swordfish, mahi-mahi
Number of Servings:
2
Ingredients:
2 tablespoons white wine vinegar
1 tablespoon olive oil or oil
1/2 teaspoon dried basil, crushed
1/8 teaspoon pepper
2 salmon steaks, about 6 ounces each, (or 1 large steak, split)
1/4 pound (4 large) thinly sliced mushrooms
1/4 cup thinly sliced green onions
Instructions:
Combine vinegar, oil, basil, and pepper in 8 x 8-inch glass dish. Add salmon and turn to coat both sides. Marinate 15 to 30 minutes, turning once. Drain marinade into 4-cup glass measure. Add mushrooms and green onions and stir to coat well. Place salmon in glass dish. Cover with waxed paper. Microwave at HIGH 4 minutes, turning dish once, and let stand, covered, minutes. Fish is done when it just begins to flake easily when tested with a fork. Microwave mushroom mixture, uncovered, at HIGH 3 minutes, stirring once. Transfer salmon to hot plates and spoon mushrooms over top.
Number of Servings:
4
Ingredients:
1 Pound (4 large) julienne carrots
2 Tablespoons minced parsley
1 teaspoon olive oil
1/8 teaspoon salt
1/8 teaspoon pepper
1 teaspoon coarse-grain Dijon mustard
1 teaspoon honey
4 (4-5 ounces) flounder fillets
Instructions:
Combine carrots, parsley, oil, salt, and pepper in a 7x11x2-inch microwave-safe baking dish. Cover with wax paper. Microwave at 100% power 5 minutes, stirring once.
To make an even thickness, fold over thin fillets or bend long fillets. Place fillets on top of carrots in the corners of the dish with the thick parts towards the outside and thin parts toward the center. Combine the mustard and honey and spread over fillets.
Cover with wax paper. Microwave at 100% power 2 minutes. Rotate fillets, placing cooking parts toward the center and continue to cook 1-3 minutes longer or just until fish flakes easily when tested with a fork. Let stand, covered 2 minutes. Arrange fish and carrots on 4 warm plates.
Nutrition Information:
(per serving)
Calories: 170
Protein: 22.7g
Carbohydrates: 13.3g
Fat: 2.82g
Cholesterol: 54.4mg
Sodium: 229mg
Seafood Alternatives: snapper, orange roughy or other lean white fish such as flounder, cod, sole or pollock
Number of Servings:
2
Ingredients:
1 pound catfish, cut into 4 serving pieces
2 cup prepared chunky salsa
2 tomatillos or green tomatoes, chopped (about 1/2 cup)
1 tablespoon chopped fresh cilantro or Chinese parsley
2 teaspoons lime juice
1/4 teaspoon ground coriander
Instructions:
Pat fish dry with paper towels. Arrange in an 8-inch square glass baking dish so that pieces are toward the sides of dish. Combine salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture over fish. Cover with vented plastic wrap. Rotating dish midway through cooking, microwave on high 3 to 4 minutes, or just until fish flakes easily when tested with a fork. Serve on a heated tortilla garnished with sprigs of cilantro.
Number of Servings:
4
Ingredients:
1 pound catfish, cut into 4-servings
1/2 cup prepared chunky salsa
2 tomatillos or green tomatoes, chopped (about 1/2 cup)
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon ground coriander
Fresh cilantro sprigs
Instructions:
Pat fish dry with paper towels. Arrange in an 8-inch square glass
baking dish so that pieces are toward the sides of the dish. Combine
salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture
over fish. Cover with vented plastic wrap. Rotating dish midway through
cooking, microwave on high 3-4 minutes, or just until fish flakes
easily when tested with a fork. Serve on a heated tortilla garnished
with sprigs of cilantro.
