Catfish Amandine

 Quick & Easy Recipes, Seafood  No Responses »
Sep 032011
 
About

Here, we use healthier extra-virgin olive oil with a bit of butter added for its flavor instead of the tablespoons of butter usually used to make classic “amandine” sauce for pan-fried catfish fillets. The results are delicately flavored and have only a third of the calories, fat and sodium of a classic version.

Ingredients

1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil, divided
1 tablespoon butter
1/4 cup sliced almonds
3 cloves garlic, thinly sliced
1/2 cup low-fat milk
1 large egg, lightly beaten
1/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
1 pound catfish, cut into 4 portions
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley

Preparation

Heat 1 tablespoon oil and butter in a small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside.

Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in the flour mixture; shake off any excess flour. (Discard any leftover mixtures.)

Heat the remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side.

Return the almond-garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish and sprinkle with parsley.

Nutrition

Per serving:
336 calories
21 g fat ( 5 g sat , 11 g mono )
117 mg cholesterol
10 g carbohydrates
25 g protein
1 g fiber
353 mg sodium
452 mg potassium

Nutrition Bonus:
Selenium (33% daily value)
Vitamin E (20% dv)
Carbohydrate Servings: 1/2

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Creamy Garlic Pasta with Shrimp & Vegetables

 Fruits & Vegetables, Main Dish, Pasta, Quick & Easy Recipes, Seafood  No Responses »
Sep 022011
 
About

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Ingredients

6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
1/4 cup toasted pine nuts (see Tip; optional)

PREPARATION

Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.

Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Nutritional Information

Per serving:

  • 385 calories;
  • 6 g fat ( 1 g sat , 3 g mono );
  • 168 mg cholesterol;
  • 53 g carbohydrates;
  • 0 g added sugars;
  • 34 g protein;
  • 10 g fiber;
  • 658 mg sodium;
  • 887 mg potassium.


Nutrition Bonus:

  • Vitamin C (130% daily value),
    Vitamin A (71% dv),
    Folate (60% dv),
    Iron & Magnesium (35% dv),
    Calcium & Zinc (28% dv),
    Potassium (25% dv).
    Carbohydrate Servings: 3

Source

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Salmon Rösti

 Pasta, Quick & Easy Recipes, Seafood  No Responses »
Sep 022011
 
About

Frozen hash browns ans wild Alsaskan salmon come together to make a quick, healthy meal. Pair it with steamed green beans tossed with sliced scallions, Dijon mustard and lemon juice.

Ingredients

2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
1/2 cup finely chopped red onion
2 large eggs plus 1 large egg white, lightly beaten
1 tablespoon whole-grain mustard
3 tablespoons chopped fresh dill or 3 teaspoons dried, divided
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
4 cups frozen hash-brown shredded potatoes (about 12 ounces)
2 tablespoons extra-virgin olive oil, divided
1/3 cup reduced-fat sour cream
1 tablespoon capers, rinsed and chopped
1 teaspoon lemon juice

Preparation

Combine salmon, onion, eggs and egg white, mustard, 2 tablespoons fresh dill (or 2 teaspoons dried), pepper and salt in a large bowl. Add potatoes and stir to combine.
Preheat oven to 200°F.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat until shimmering. Fill a 1-cup measure two-thirds full with the salmon mixture and firmly pack it down. Unmold into the pan and pat to form a 3-inch cake. Repeat, making 3 more cakes.

Cover and cook until browned on the bottom, 3 to 5 minutes. Gently turn over and cook, covered, until crispy on the other side, 3 to 5 minutes more. Transfer the cakes to a baking dish; keep warm in the oven. Wipe out the skillet and cook 4 more cakes with the remaining 1 tablespoon oil and the remaining salmon mixture. Combine sour cream, capers, lemon juice and the remaining dill in a small bowl. Serve the salmon cakes with the dill sauce.

Nutritional Information

Per serving:

  • 317 calories;
  • 18 g fat ( 4 g sat , 7 g mono );
  • 143 mg cholesterol;
  • 19 g carbohydrates;
  • 0 g added sugars;
  • 21 g protein;
  • 2 g fiber;
  • 559 mg sodium;
  • 605 mg potassium.

Nutrition Bonus:

  • Potassium (17% daily value),
  • Vitamin C (15% dv), source of omega-3s.
  • Carbohydrate Servings: 1


Source

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We’re always looking for great recipes. Show us the dishes you use to stay fit and healthy. Upload your recipe to our Tasty Healthy Recipes group and we will feature your recipe on the site. Simple as that!