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.
Seafood alternatives: catfish, cod, flounder, ocean perch, orange roughy, pollock, salmon, skate wings, trout
Number of Servings:
4
Ingredients:
1 medium tomato, seeded and chopped
2 tablespoons sliced ripe olives
1 tablespoon chopped parsley
1 tablespoon red wine vinegar
1 (16 oz.) package frozen sole fillets, thawed
1/4 cup Dijon mustard, divided
1 (14 1/2 oz.) can chicken broth
1 clove garlic, pressed
1 cup uncooked rice
1 (10 oz.) package frozen chopped spinach, thawed and very well drained
Instructions:
Combine the first 4 ingredients in a small bowl, stir well and set aside.
Pat fillets dry with paper towels. Using 1 tablespoon mustard, spread a thin layer of mustard over fillets; set aside. Combine broth, remaining 3 tablespoons mustard and garlic in a large skillet; bring to a boil. Add rice, cover, reduce heat and simmer 10 minutes. Stir in spinach. Arrange fillets on top of rice mixture; cover and simmer about 8 minutes or until liquid is absorbed and fish flakes easily with a fork. Spoon tomato mixture over top of fish before serving.
Number of Servings:
6
Ingredients:
4 medium potatoes, sliced and boiled
1 can light mushroom soup
1 1/2 cups lowfat milk
1 tablespoon Worcestershire sauce
1/2 cup frozen green peas
1 tablespoon butter
2 tablespoons onion, minced
1 1/2 pounds roughy fillets
Instructions:
Mix potatoes, soup, milk, Worcestershire and peas in a large bowl; set aside. In a large skillet over medium heat, melt butter; add onion and saute for about 1 minute, then add fish and cook for another 2 minutes. Turn fish and add potato mixture. Cover and heat for about 8 minutes.
Source: Recipe and photo courtesy of Try-Foods International, Inc.
Nutrition Information:
Calories: 296
Protein: 27g
Carbohydrates: 28g
Fat: 8g
Cholesterol: 71mg
Sodium: 591mg
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:
2
Ingredients:
1/2 pound cod, haddock, lingcod, or orange roughy fillets
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon dried basil, crushed
1/8 teaspoon black pepper
dash salt
2 plum tomatoes, cored and cut lengthwise into thin slices
2 teaspoons grated Parmesan cheese
Instructions:
Drain and pat fillets dry and cut into 2 serving pieces. Combine oil
and lemon juice in a baking dish. Add fish and turn to coat both sides.
Sprinkle with basil, pepper, and salt. Overlap tomatoes in an even
layer on fish and sprinkle with Parmesan cheese. Cover with foil and
bake at 400° F about 10-15 minutes or until fish flakes easily.
