This is just as good with salmon. Store the leftover rub in a ziptop bag, or cut the rub ingredients in half. (We had a lot of rub leftover.)
3 tablespoons ground cinnamon
3 tablespoons ancho chili powder
3 tablespoons pasilla chili powder
3 tablespoons ground cumin
3 tablespoons ground coriander
3 tablespoons ground ginger
1 tablespoon ground cloves
1 tablespoon ground fennel seed
2 tablespoons garlic powder
2 tablespoons onion powder
1 tablespoon allspice
1 teaspoon chile de arbol
3 tablespoons brown sugar
2 tablespoons kosher salt
2 tablespoons coarsely ground black pepper
1 teaspoon cayenne pepper
4 (6-ounce) tuna steaks
2 tablespoons canola oil
Mustard Mint Sauce, recipe follows
Combine all of the spices in a bowl. Rub 1 side of each tuna steak with some of the rub. Heat oil in a large pan over high heat. Place the tuna in the pan, rub-side down, and cook until golden brown and the spices have formed a crust, about 2 minutes. Turn over and continue cooking for 1 to 2 minutes for rare doneness. Drizzle each steak with some of the Mustard-Mint Sauce.
Mustard Mint Sauce:
3 tablespoons Dijon mustard
2 tablespoons honey (128 calories, 0 g fat, 0 g fiber)
1 tablespoons prepared horseradish, drained
3 mint leaves, finely chopped
Kosher salt and freshly ground pepper
Whisk together all ingredients in a small bowl and season with salt and pepper, to taste.
Serves 4
-- Bobby Flay
I used catfish instead of cod and red potatoes instead of Yukon gold. Note that there are some excellent soy chorizo "sausages" and chicken chorizo sausages out there, both of which are significantly lower in calories and fat.
Recommended: Large ovenproof skillet
4 tsp olive oil
3 oz chorizo sausage, thinly sliced (388 calories, 32 g fat, 0 g fiber)
3/4 lb Yukon gold potatoes (peel first, if desired), sliced 1/4" thick
2 leeks, white and light green parts only, halved lengthwise, rinsed, and thinly sliced into half-moons
1/2 c low-sodium chicken broth
1/8 tsp crumbled saffron threads
1/2 tsp kosher salt
1/8 tsp black pepper
1.5 to 2 lbs cod fillets
1/4 c fresh flat-leaf parsley leaves, roughly chopped
Heat oven to 400° F.
Heat 2 tsp of the oil in a large ovenproof skillet over medium-high heat. Add the sausage and brown on both sides. Add the potatoes and cook, stirring occasionally, for 10 minutes. Add leeks, broth, saffron, salt, and pepper. Bring to a boil.
Meanwhile, rinse the cod and pat it dry with paper towels. Season to taste with additional kosher salt and pepper. Place it on top of the potatoes and drizzle with the remaining oil. Bake until the cod is the same color throughout and flakes easily, about 20 minutes. Sprinkle with the parsley and transfer to individual plates.
Yield: Makes 4 servings
-- Adapted from Sara Quessenberry, Real Simple, MARCH 2006
In this type of quick braising, an aromatic liquid is first simmered to allow the flavors to deepen, and then simmered with fish, which takes on some of its character. The braising liquid becomes the sauce. Match the fish and aromatics wisely so as not to overwhelm one or the other. A fish such as salmon is easy to partner; its pronounced taste won't be flagged by aggressive flavors, such as rosemary or curry powder. Milder-tasting fish, such as grouper, halibut, sea bass, and striped bass, require more subtle companions, like the fennel, tomatoes, and lemon in this recipe. All of these fish are moist and firm-fleshed, which makes them ideal for braising.
2 tablespoons extra-virgin olive oil
1/3 cup dry white wine (30 calories, 0 g fat, 0 g fiber)
1/4 cup water
1 medium fennel bulb, halved, cored, and thinly sliced lengthwise
2 medium tomatoes, cored and coarsely chopped (1 1/2 cups)
3 to 4 garlic cloves, peeled and thinly sliced
4 thin lemon slices (see note, below)
Coarse salt and freshly ground pepper
4 skinless fillets firm-fleshed fish, such as grouper, halibut, sea bass, or snapper
Pour the oil, wine, and water into a large (13-inch) skillet, then add the fennel, tomatoes, garlic, and lemon slices. Season with salt and pepper. Cover and bring to a boil over high heat, then simmer over moderate heat until the tomatoes begin to fall apart and the fennel softens, 12 to 15 minutes.
Sprinkle both sides of the fish with salt and pepper and arrange fillets in the pan, partially submerging them in the sauce. Cover and simmer until fish is opaque throughout, 6 to 8 minutes (or 8 to 10 for thicker fillets).
Spoon some of the braising sauce into a shallow bowl, then top with fish. Drizzle with olive oil, and sprinkle with pepper.
Serves 4
-- Martha Stewart Living magazine
2 garlic cloves
¾ tsp finely chopped fresh rosemary leaves
¾ tsp finely chopped fresh thyme leaves
1 TBS dry white wine (7 calories, 0 g fat, 0 g fiber)
1 TBS EVOO
2 TBS Dijon mustard
Nonstick olive oil cooking spray
6 (6 to 8 oz) salmon fillets
Salt and pepper
6 lemon wedges
In a mini food processor, combine garlic, rosemary, thyme, wine, oil, Dijon mustard, and 1 TBS of the whole-grain mustard. Grind until combined, about 30 seconds. Transfer to a small bowl. Add remaining 1 TBS of whole-grain mustard to the sauce and stir to combine. Set aside mustard sauce.
Preheat the broiler. Line a heavy rimmed baking sheet with foil. Spray the foil with nonstick cooking spray. Arrange the salmon fillets on the baking sheet and sprinkle them with salt and pepper. Broil for 2 minutes. Spoon the mustard sauce over the fillets. Continue broiling until the fillets are just cooked through and golden brown, about 5 minutes longer.
Transfer the fillets to plates and serve with lemon wedges.
-- Giada de Laurentiis
We tripled the thyme, salt and pepper to give it more flavor. This is the original recipe (not the tripled one).
1 sprays cooking spray
1 small onion(s), chopped
1/4 cup sweet red pepper(s), chopped
1 average jalapeno pepper(s), red, or other hot chile, cored, seeded and minced (do not touch seeds with bare hands)
1 pound snapper fillet(s), or cod fillet, skinned, cut into bite-size pieces
2 medium tomato(es), cored and chopped
1/4 tsp dried thyme, crushed
1/2 tsp table salt
1/4 tsp black pepper
1 cup fat-free chicken broth
1/2 cup cooked couscous, pearl-variety
1 Tbsp chives, fresh, minced
1 tsp fresh lemon juice
Coat a medium nonstick pot with cooking spray. Add onion, red pepper and chile; sauté, stirring frequently, for 3 minutes. Add fish and cook 1 minute.
Add tomatoes, thyme, salt, pepper and broth. Simmer until fish is cooked through, about 5 minutes.
Stir in couscous, chives and lemon juice; heat through. Yields about 1 1/4 cup per serving.
Freezing and thawing instructions: Prepare stew recipe and place cooled product in a freezer-safe container, cover tightly and freeze. When ready to eat, thaw in the refrigerator and then reheat in covered saucepan over medium heat, about 5 minutes, or in microwave on medium power until hot. Or, remove frozen stew from container and place in a saucepan. Cover and heat over medium heat, breaking up stew with a spoon as it softens, about 15 minutes.
Serves 4
--www.weightwatchers.com
1 lb trimmed fresh asparagus, cut into 1" pieces
2 TBS chili powder
1/2 tsp garlic powder
1/2 tsp salt, divided
4 (5-oz) tilapia fillets
1 TBS plus 1 tsp extra-virgin olive oil
1.5 tsp fresh lemon juice
BRING 1 inch water to boil in a large pan. Place asparagus in a steamer basket; place basket in pan, cover and steam 3 minutes or until tender-crisp (or microwave asparagus, covered, on high (100% power) for 3 minutes; let stand 1 minute and drain). Transfer to a large plate; spread out to cool.
COMBINE chili powder, garlic powder and 1/4 teaspoon salt on a separate plate. Dredge fillets in mixture to coat. Heat 1 tablespoon oil in a large nonstick skillet on medium. Add tilapia and cook 5 to 7 minutes, gently turning halfway, or until just opaque in center. Divide among 4 plates and cover to keep warm. Immediately add lemon juice, the remaining salt and oil and asparagus to pan and cook 2 minutes, stirring constantly until the asparagus is coated and heated through. Serve the asparagus with tilapia.
PER SERVING: 218 calories; 32g protein; 7g carbohydrate; 8g fat (31% calories from fat, 1.6g saturated fat); 71mg cholesterol; 406mg sodium; 4g fiber.
Serves 4
-- Charlotte Observer
This does not freeze well (at least not the bok choy).
2 TBS canola oil, divided
1 lb sole – four 4 oz fillets (tilapia or any other firm white fish also works)
2 pieces ginger root, fresh, about 2” each, peeled and cut into thin matchsticks
2 TBS low-sodium soy sauce, divided
1 serving cooking spray
2 medium garlic cloves, thinly sliced
1 tsp ginger root, fresh, minced
8 oz bok choy, baby-variety, cut in half lengthwise and washed in cold water
Place a large nonstick skillet over medium-high heat; add 1 TBS of oil. Place fish in skillet and cook, gently flipping fillets so they do not break apart, about 2-3 minutes per side. Remove fish to a plate and cover to keep warm.
Add remaining TBS of oil to same skillet. When hot, add ginger matchsticks; cook for 3 minutes, turning once. Add 1 TBS of soy sauce and cook until all liquid is absorbed; remove ginger from skillet.
Off heat, coat skillet with cooking spray. Add garlic and minced ginger and cook for 30 seconds. Add bok choy and cook until wilted, about 3 minutes. Stir in remaining TBS of soy sauce.
To serve, place ½ c of bok choy in the center of four plates. Top each with one piece of fish and two TBS of crispy ginger.
Serves 4
-- Weight Watchers
4 (4 or 5 oz) fresh or frozen halibut steaks, 1" thick (just about any mild whitefish will do)
1 small lime
1/4 tsp salt
1/4 tsp cayenne pepper
1 c chopped fresh strawberries
1/2 of a small finely chopped, seeded fresh poblano chili pepper
2 TBS snipped fresh cilantro
1/8 tsp salt
1/2 tsp toasted cumin seeds
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred lime peel. Peel, section, and chop lime; set aside. In a small bowl combine lime peel, the 1/4 teaspoon salt, and the cayenne pepper.
Sprinkle evenly over both sides of each fish steak; rub in with your fingers.
Arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place fish on the greased grill rack over drip pan. Cover and grill for 7 to 9 minutes per 1/2" thickness or until fish flakes easily when tested with a fork, gently turning once halfway through grilling time.
Meanwhile, in a medium bowl combine chopped lime, strawberries, chile pepper, cilantro, cumin seeds, and the 1/8 teaspoon salt. Serve with grilled fish.
Serves 4
-- posted on the WW Core Board by Coffeelatte
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/2 teaspoon dried thyme
1/2 teaspoon fennel seeds, crushed
1/2 teaspoon black pepper
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
4 (6-ounce) salmon fillets (about 1 1/4-inches thick)
1/2 teaspoon salt
1 teaspoon olive oil
1/4 cup plain fat-free yogurt
4 lemon wedges
Heat oven to 400°.
Combine first 8 ingredients in a shallow dish. Sprinkle fillets with salt; dredge fillets in spice mixture. Heat oil in a large skillet over medium-high heat. Add fillets, skin sides up; cook 5 minutes or until bottoms are golden. Turn fillets over. Wrap handle of skillet with foil; bake at 400° for 10 minutes or until fish flakes easily when tested with a fork. Remove skin from fillets; discard skin. Serve with yogurt and lemon wedges.
Yield: 4 servings (serving size: 1 fillet, 1 tablespoon yogurt, and 1 lemon wedge)
Nutritional Information
CALORIES 301(46% from fat); FAT 15.4g (sat 2.7g,mono 7.7g,poly 3.2g); PROTEIN 35.9g; CHOLESTEROL 111mg; CALCIUM 54mg; SODIUM 390mg; FIBER 0.3g; IRON 1.6mg; CARBOHYDRATE 2.6g
Cooking Light, JUNE 2000
1/4 c lemon juice
2 TBS olive oil
2 TBS finely chopped green onion
1/2 tsp dried basil or 1 TBS fresh basil
1/4 tsp salt
Combine all ingredients and mix well. Add 1 to 2 lbs of fish. Marinade for one to four hours in the refrigerator. Discard marinade and broil or grill fish until cooked through.
Serves 6
-- Quick & Healthy Cookbook, by Brenda J. Ponichtera
1 lb halibut fillet(s), 1" thick
1 lemon, for juice and zest
1 TBS white wine (7 calories, 0 g fat, 0 g fiber)
1 medium shallot, minced
1/2 tsp salt
1/4 tsp pepper
2 tsp parsley, chopped
3 c cooked wild rice
Preheat broiler.
Place fish in a small, shallow baking dish. Over halibut, squeeze juice from half the lemon and pour wine. Sprinkle with 1 tsp freshly grated lemon zest, shallot, salt and pepper.
Broil just until cooked through, about 7 minutes. Sprinkle with parsley and serve over rice.
Serves 4; yields about 3 oz fish and 3/4 c rice per serving.
-- www.weightwatchers.com, May 2006
I used mahi mahi in place of the swordfish, and it was great.
1 lb swordfish steaks
2 ripe mangoes, peeled and diced
2 jalapenos, chopped and seeded
1" piece of fresh ginger root, peeled
2 limes
Blend mangoes, jalapenos, ginger, and the juice of the limes in a blender or food processor. Spray a nonreactive baking plan with non-stick spray. Cover the bottom of the pan with some of the mango marinade, place the steaks on the marinade, and pour the remaining marinade over the steaks. Refrigerate for 20 minutes, while marinating, preheat oven to 400*.
Bake 20 minutes or until the fish flakes easily with a fork and is no longer opague. Plate the fish, spooning sauce over the top.
Serves 4
-- posted by Mikey57 on the WW Core board
1 lb of white fish (cod, flounder, catfish, etc)
2 c plain yellow cornmeal
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp dried parsley
1/4 tsp cayenne pepper
2 eggs, lightly beaten
Preheat oven to 350*. Spray a cookie sheet with Pam. Place the beaten eggs in a shallow dish. Mix the dry ingredients and place in a shallow dish.
Dip the fish in the eggs, then in the cornmeal mixture.
Bake at 350 until done, about 15 minutes depending on thickness.
1 c chopped fresh pineapple
2 TBS finely chopped red onion
2 TBS fresh chopped cilantro
1 TBS rice vinegar
1/8 tsp ground red pepper
Cooking spray
4 (6 oz) salmon fillets, about ½” thick
1/2 tsp salt
Combine first 5 ingredients (through pepper) in a bowl. Set aside.
Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish for 4 minutes on each side or until it flakes easily with a fork. Top with salsa.
Serving size = 1 fillet and 1/2 cup salsa
4 garlic cloves
2 to 4 anchovy fillets (optional) (4 pieces = 25 calories, 1.5 g fat, 0 g fiber)
1/4 to 1/2 teaspoon red-pepper flakes
Coarse salt and ground pepper
2 tablespoons olive oil
1 head cauliflower (about 2 pounds), cored and cut into large florets
4 skinless salmon fillets (6 to 8 ounces each)
4 thin lemon slices, halved, plus 4 wedges, for serving
Preheat oven to 450 degrees. Gather garlic, anchovies (if using), and red-pepper flakes into a pile. Using a chefs knife, coarsely chop; season generously with salt. Using flat side of knife blade, mash mixture into a paste.
Place paste into a large bowl; add oil, and mix to combine. Add cauliflower, and toss to coat. Spread mixture in a single layer on a large rimmed baking sheet. Roast until starting to soften, about 15 minutes.
Season salmon with salt and pepper. Remove baking sheet from oven; push cauliflower to sides, and place fillets in the center. Arrange two half-slices of lemon on each fillet. Return to oven; bake until fish is opaque throughout, 10 to 15 minutes. Serve with lemon wedges.
Serves 4
1.5 lbs zucchini (about 3 medium), cut diagonally into 1-inch-thick pieces
2 lemons, quartered, seeds removed
8 sprigs fresh dill
2 TBS olive oil (this gets in your entire daily healthy oil serving)
Coarse salt and ground pepper
4 skinless salmon fillets (about 8 oz each)
Heat broiler, with rack 4 inches from heat. Combine zucchini, lemons, and dill on a large rimmed broiler-proof baking sheet. Drizzle with oil, and season with salt and pepper; toss to coat.
Nestle salmon fillets among vegetables; season generously with salt and pepper. Broil until vegetables are tender and fish is opaque throughout, 15 to 20 minutes.
Serves 4
--Everyday Food magazine (a Martha Stewart publication)
1 TBS canola oil
1 c chopped onion
1 c chopped celery
4 c chopped peeled baking potato
1/4 c finely chopped fresh parsley
1 tsp white pepper
1/2 tsp salt
2 (14.5 oz) cans no-salt-added chicken broth
1/4 cup dry white wine (25 calories, 0 g fat, 0 g fiber)
2 (12 oz) cans FF evaporated skim milk
1 tsp lemon juice
1 lb. salmon fillet, skinned and cut into 1/2" pieces
2 TBS chopped fresh parsley
Heat oil in a Dutch oven over medium heat. Add onion and celery; sauté 10 minutes or until tender. Add potato and next 4 ingredients (potato through broth). Bring to a boil; reduce heat, and simmer 20 minutes or until tender. Place potato mixture in a blender, and process until smooth (or use an immersion blender). Return puréed mixture to pan; stir in wine and milk. Cover and cook over medium-low heat 15 minutes, stirring occasionally. Add lemon juice and fish; cook 10 minutes or until fish flakes easily when tested with a fork, stirring frequently. Sprinkle with 2 TBS parsley.
Yield: 10 servings (serving size: 1 cup)
-- adapted from Cooking Light, JANUARY 1997
1.5 lb fish of your choice (we used mahi mahi)
salt and pepper
4 tsp olive oil, divided
1/8 c soy sauce
juice of 2 limes
1/4 tsp Splenda
1 tsp minced garlic
1 tsp minced ginger
1/2 jalapeno pepper, seeded and chopped
2 TBS chopped fresh cilantro
1 ripe avocado, pitted and sliced
In a small bowl, whisk together 2 tsp of the olive oil, soy sauce, lime juice, Splenda, garlic, ginger, jalapeno, and cilantro. Season fish with salt and pepper. Heat remaining 2 tsp of oil in skillet over medium heat. Cook fish in oil to desired doneness, being careful not to overcook. Fish is cooked through when it is no longer opague, and flakes easily with a fork. Remove fish and plate it, topping it with sliced avocado and sauce.
Serves 4 (each serving includes 1 tsp of healthy oil)
-- posted on the WW Core Board
3 (6-oz.) fresh or frozen skinless salmon fillets
1 to 2 tsp. chili powder
2 medium red sweet peppers, halved lengthwise and seeded
1 medium sweet onion, cut in 1/2-inch slices
1 jalapeño pepper,* halved lengthwise and seeded
2 14-oz. cans chicken broth
1 14.5-oz. can fire-roasted diced tomatoes
1 large tomato, chopped (about 3/4 cup)
2 Tbsp. coarsely chopped fresh Italian (flat leaf) parsley
1 medium avocado, peeled, pitted and sliced
Chili powder
Thaw salmon, if frozen. Pat dry with paper towels. Sprinkle with chili powder and 1/2 teaspoon salt. Cover and refrigerate while roasting vegetables.
Preheat oven to 425 degrees F. Place sweet peppers, onion, and jalapeño pepper, cut sides down, on foil-lined baking sheet. Roast 15 to 20 minutes. Loosely wrap vegetables in foil; let stand 15 minutes.
Meanwhile, place salmon in a shallow greased baking pan; fold under thin edges. Bake 4 to 6 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork; keep warm.
With sharp knife loosen and peel off skins from peppers; discard skins. Coarsely chop peppers and onion; transfer to large saucepan. Add broth and undrained tomatoes. Bring to boiling, stirring occasionally. Remove from heat. Season with salt and pepper. Fold in chopped tomato and parsley.
To serve, ladle chowder into shallow bowls. Break salmon in pieces and divide among bowls. Top with avocado slices and sprinkle with chili powder.
Makes 6 main-dish servings.
*Hot chile peppers, such as jalapeños, contain oils that may burn the skin and eyes. Wear plastic gloves when working with hot peppers or thoroughly wash bare hands with soap and water after handling them.
Nutrition Facts
Calories 218, Total Fat (g) 9, Saturated Fat (g) 1, Monounsaturated Fat (g) 4, Polyunsaturated Fat (g) 3, Cholesterol (mg) 48, Sodium (mg) 976, Carbohydrate (g) 14, Total Sugar (g) 6, Fiber (g) 3, Protein (g) 20, Vitamin C (DV%) 115, Calcium (DV%) 4, Iron (DV%) 10, Percent Daily Values are based on a 2,000 calorie diet
Source: Better Homes & Gardens magazine, February 2009
1 c medium-grind bulgur
1/2 small red onion, minced
2 TBS olive oil
2 garlic cloves, minced
1 tsp ground coriander
Coarse salt and ground pepper
8 fillets (about 2 pounds) skinless sole or other mild white fish, such as flounder
Lemon wedges and cilantro or parsley, for garnish (optional)
Preheat oven to 400. In a 9-by-13-inch baking dish, combine bulgur, onion, olive oil, garlic, coriander, and 1 1/2 cups water. Season generously with salt and pepper; mix to combine, and spread evenly in dish.
Season each fillet with salt and pepper; roll up and place on top of bulgur mixture. Season rolls again with salt and pepper. Tightly cover dish with aluminum foil, and bake until bulgur is tender and fish is opaque throughout, 25 to 35 minutes. Serve fish with bulgur pilaf; garnish with lemon wedges and cilantro or parsley, if desired.
Serves 4
-- Martha Stewart's Everyday Food magazine
In a rush? Relax. This flavor kick is a lifesaver on hectic weekdays -- but don't be surprised if you find yourself serving it up to friends on the weekend, too.
For the marinade:
1/4 c extra-virgin olive oil (12 tsp)
1/4 c soy sauce
1/4 c Dijon mustard
3 TBS prepared horseradish
2 TBS light brown sugar (68 calories, 0 g fat, 0 g fiber)
1 tsp rice vinegar
6 salmon fillets (with skin), about 6 oz each and 1" thick
To make the marinade: In a medium bowl whisk the marinade ingredients until smooth.
Place the salmon fillets in a large, resealable plastic bag and pour in all but 1/3 cup of the marinade. Press the air out of the bag and seal tightly. Turn the bag to distribute the marinade, place in a bowl, and refrigerate for 15 to 30 minutes.
Remove the fillets from the bag and discard the marinade. Grill the fillets, skin side down, over indirect high heat until opague throughout, 10 to 12 minutes. (Alternative: Bake in a preheated 400* oven for 12-15 minutes, or until fish is no longer opague and flakes with a fork.) During the last two minutes of grilling or cooking time, brush the fillets with the reserved 1/3 c marinade. Slide a spatula between the skin and flesh and transfer fillets to serving plates. Serve warm.
Serves 6
-- Weber's Big Book of Grilling
1/2 c FF mayonnaise
2 TBS minced green onions (white and green parts)
1 tsp or more wasabi paste
3 TBS soy sauce
1 TBS unseasoned rice vinegar
4 (8 oz) tuna steaks (preferably ahi)
canola oil
Whisk mayo, onions, and wasabi paste in a small bowl to blend, adding more wasabi to suit your taste. Cover and refrigerate.
Whisk soy sauce and rice vinegar in small bowl to blend. Place tuna steaks in resealable bag. Add soy mixture; seal bag. Turn bag to coat. Let stand at room temperature 30 minutes, turning bag occasionally.
Brush grill with canola oil. Heat grill to medium-high heat. Drain tuna steaks. Grill tuna to desired doneness, about 4 minutes per side for medium. Top each stead with about 2 TBS of wasabi mayonnaise and serve.
Serves 4
-- Bon Appetit July 2004
4 (6 oz) skinless, boneless tilapia filets
3/4 tsp salt, divided
1/4 tsp freshly ground pepper, divided
4.5 tsp olive oil, divided
3 cloves garlic, minced
1 TBSP capers, drained
1 (14.5 oz) can diced tomatoes with Italian spices
Sprinkle the tilapia with 1/2 tsp salt and 1/8 tsp pepper. Heat 2 tsp oil in a skillet over medium-high heat, then add the tilapia. Cook until just opague in the center, 2 to 3 minutes per side. Transfer to platter, keep warm.
Return skillet to heat. Add the remaining 2.5 tsp oil, then add the garlic and capers. Cook until fragrant, 30 seconds. Add the tomatoes, the remaining 1/4 tsp salt and 1/8 tsp pepper. Cook until the tomato mixture starts to thicken, 3 to 4 minutes. Add the tilapia and cook until heated through, about 1 minute longer. Serve at once.
Serves 4
-- WW Stir It Up Cookbook
"Orange roughy or chicken can be used instead of tilapia, and tomatoes or spinach can be substituted for mushrooms." -Alix McLearen, Wesley Chapel, FL
4 (6-ounce) tilapia fillets
1/2 teaspoon chopped fresh thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
Cooking spray
3/4 cup fat-free, less-sodium chicken broth
1 ounce portobello mushrooms, thinly sliced
1 TBS FF sour cream
1 TBS FF milk
2 tablespoons Dijon mustard
Sprinkle fish with thyme, pepper, and salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish; cook 1 minute on each side. Add broth, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add mushrooms; cook, uncovered, 1 minute or until mushrooms are tender. Remove fish from pan; keep warm.
Add sour cream, milk and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.
Yield: 4 servings (serving size: 1 fillet and 1/4 cup sauce)
-- adapted from Alix McLearen, Cooking Light, JUNE 2005, as posted by sockmonkeynyc
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