Number of Servings: 4Ingredients: 4 fish steaks (swordfish, tuna, salmon, halibut), 1-inch thick1 tablespoon plus ½ teaspoon lemon juice1 1/2 cups fresh mushrooms, sliced1/2 cup canned artichoke hearts, chopped2 tablespoons margarine, melted2 tablespoons all-purpose flour1 cup milk1/2 teaspoon paprika1/4 teaspoon saltInstructions: Brush fish with 1 tablespoon lemon juice; sprinkle with salt and 1/4 teaspoon paprika. Arrange in a lightly greased baking dish. Bake at 350°F for 25 minutes or until fish flakes easily when tested with a fork. Meanwhile, saute mushrooms in margarine in a skillet until tender. Sprinkle flour over mushrooms; stir and cook 1 minute. Gradually whisk in milk, stirring constantly. Stir in artichoke hearts. Cook, stirring constantly, until thickened. Add lemon juice and salt. Arrange steaks on a platter and top with sauce. Sprinkle with paprika.
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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, tuna, salmon, chilean seabass, sharkNumber of Servings: 4Ingredients: 1 pound halibut1/3 cup bottled picante sauce2 tablespoons lime juice1/4 cup chicken broth1 1/2 teaspoons cornstarch1/4 teaspoon chili powder1 tablespoon vegetable oil12 cherry tomatoes, halved1 cup frozen whole kernel corn, thawed1 (15 oz.) can black beans, rinsed and drained2 tablespoons cilantro, mincedInstructions: Trim skin from halibut; cut into bite-size cubes. Combine fish, picante sauce and lime juice in a nonmetallic bowl. Stir well; cover and refrigerate 30 minutes.
Combine chicken broth, cornstarch and chili powder; set aside. Drain fish. Heat oil in a nonstick wok or skillet; add fish and stir-fry 1 1/2 minutes. Add tomatoes, corn, beans and cilantro. Stir in broth mixture. Cover and cook, stirring occasionally until thickened. Serve over rice with additional picante sauce, if desired.
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Keep your heart fit with this healthy but tasty recipe. Prepare this dish for someone you love and remind them that they should care for their Heart every month!Number of Servings: 12Ingredients: Steaks:6 Pounds Halibut steaks (can use Haddock, Grouper or Red Snapper fillets, fresh or frozen)1 teaspoon salt1 teaspoon pepper6 tablespoons margarine; meltedSauce:6 Tablespoons margarine3 cups minced onion6 Red bell peppers, cut into thin strips3 (1 Pound) cans of tomatoes, undrained, cut up1 1/2 teaspoons salt1 teaspoon red pepperInstructions: Preparing Steaks: Preheat broiler. Sprinkle steaks with salt and pepper; brush with margarine. Broil an additional 5 to 8 minutes or until fish is firm, turns translucent to opaque. Preparing Sauce: In a saucepan, melt margarine, add onions and peppers and cook just until tender, about 5 minutes. Add remaining ingredients, simmer, stirring occasionally for 10 minutes.
Place Halibut steaks on a serving platter and spoon Red Pepper Sauce over them.
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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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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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Cooking fish in foil helps to retain moisture and makes clean up a breeze!Number of Servings: 4Ingredients: Four 5-ounce halibut steaks, skin removedSalt and freshly ground pepper1 small zucchini, cut in quarters lengthwise, then sliced in 1/4-inch slices1 small yellow squash, cut in quarters lengthwise, then sliced in 1/4-inch slices1/4 cup pitted calamata olives, chopped1/4 cup grated Parmesan cheese1 tablespoon extra virgin olive oil1/2 teaspoon dried basilNutrition Information: 270 calories: 13g fat (2.5g saturated; 0.7g omega-3); 550mg sodium; 4g carbohydrates; 1g fiber; 32g protein; 15% vitamin C; 15% calcium
Instructions: Preheat the oven to 400°F. Cut four 12-inch square pieces of aluminum foil and set aside. Pat the halibut steaks dry with paper towels. Place one steak in the middle of each piece of aluminum foil. Sprinkle with salt and pepper and set aside. Combine the zucchini, squash, olives, cheese, olive oil, and basil in a bowl. Divide the mixture evenly and place on top of the halibut steaks (about 1/2 cup per serving). Fold the foil and seal the edges with narrow folds. Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 18 minutes. Open the packets (be careful of the steam!), place on individual plates, and serve immediately (we like this dish with rice).
Source:
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
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