Dinner Tonight: Fish and Shellfish

Quick-cooking and light, seafood provides a variety of meals that are both delicious and nutritious.

Healthy Dinner Recipe: Pan-Grilled Halibut with Chimichurri

Becky Luigart-Stayner

Pan-Grilled Halibut with Chimichurri

Time: 30 minutes

Prep Pointer: You’ll get more juice from a room-temperature lemon.

Serve with Charred Vegetable Rice: Cook 1 cup long-grain white rice according to package directions, omitting salt and fat. Heat 1½ tablespoons olive oil in a large cast-iron skillet over medium-high heat. Add ½ cup thawed frozen whole-kernel corn and ½ cup chopped zucchini to pan; sauté 3 minutes or until vegetables are charred. Stir in ½ cup halved grape tomatoes and 1⁄3 cup chopped green onions; sauté 1 minute or ­until tomatoes almost wilt. Combine vegetable mixture, rice, and ¾ teaspoon salt.

View Recipe: Pan-Grilled Halibut with Chimichurri 

 

Seafood Arrabbiata

Randy Mayor

Seafood Arrabbiata

Time: 30 minutes

Simple Sub: This recipe is equally good with fettuccine or spaghetti.

Serve with Garlic Broccoli Rabe: Cook 1 bunch broccoli rabe in boiling water 1 minute; drail well. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 3 sliced garlic cloves; sauté 1 minute. Add broccoli rabe and ¼ teaspoon salt; cook 1 minute. Sprinkle with 1½ teaspoons grated lemon rind.

View Recipe: Seafood Arrabbiata

Healthy Dinner Recipe: Halibut with Spicy Mint-Cilantro Chutney

Randy Mayor

Halibut with Spicy Mint-Cilantro Chutney

Time: 30 minutes

Flavor Hit: Garam masala is an Indian spice blend that boasts pungent, sweet, and smoky flavors.

Serve with Basmati-Green Pea Rice: Bring 1 3/4 cups water and ½ teaspoon salt to a boil in a medium saucepan. Stir in 1 cup uncooked basmati rice; cover, reduce heat to low, and cook 20 minutes or until liquid is absorbed and rice is tender. Stir in ¼ cup thawed frozen green peas and 2 tablespoons chopped green onions.

View Recipe: Halibut with Spicy Mint-Cilantro Chutney

Healthy Dinner Recipe: Halibut with Caper Salsa Verde

Randy Mayor

Halibut with Caper Salsa Verde

Time: 30 minutes

Flavor Hit: A tiny bit of anchovy paste adds depth and complexity to the salsa.

Serve with Asiago Roasted Fennel: Preheat oven to 400°. Remove outer leaves from 1 large fennel bulb; cut into ¼-inch-thick slices. Place fennel on a jelly-roll pan; drizzle with 1 tablespoon olive oil. Sprinkle with 1⁄8 teaspoon kosher salt and 1⁄8 teaspoon freshly ground black pepper. Bake at 400° for 12 minutes. Toss with 2 tablespoons grated fresh Asiago cheese. Bake an additional 12 minutes or until lightly browned and tender.

View Recipe: Halibut with Caper Salsa Verde

Crispy Herbed Shrimp with Chive Aioli Recipe

Photo: John Autry & Randy Mayor

Crispy Herbed Shrimp with Chive Aioli

Time: 40 minutes

Prep Pointer: Trim and discard tough, fibrous ends from the asparagus.

Serve with Roasted Asparagus and Tomatoes: Preheat oven to 400°. Combine 1 pound trimmed asparagus, ½ cup cherry or grape tomatoes, 1/3 cup sliced shallots, 1½ teaspoons chopped fresh thyme, ¼ teaspoon salt, and ¼ teaspoon pepper on a jelly-roll pan. Coat lightly with cooking spray. Bake at 400° for 6 minutes or until crisp-tender. CALORIES 38; FAT 0.3g (sat 0.1g); SODIUM 152mg

View Recipe: Crispy Herbed Shrimp with Chive Aioli

Crab Cakes and Spicy Mustard Sauce Recipe

Photo: John Autry & Randy Mayor

Crab Cakes and Spicy Mustard Sauce

Time: 40 minutes

Make Ahead: Make mustard sauce up to a day ahead; store in an airtight container.

Serve with Tomato and Arugula Salad: Combine 2 tablespoons white wine vinegar, 1 tablespoon olive oil, 1/8 teaspoon salt, and 1 pint halved grape tomatoes in a medium bowl. Add 4 cups arugula, and toss. CALORIES 46; FAT 3.5g (sat 0.5g); SODIUM 80mg

View Recipe: Crab Cakes and Spicy Mustard Sauce

Grilled Scallop Salad Recipe

Photo: John Autry & Randy Mayor

Grilled Scallop Salad

Time: 40 minutes

Prep Pointer: Remove the small, tough muscle that may still be attached to the scallop.

Serve with Radish-Yogurt Dip and Pita Wedges: Cut 2 (6-inch) pitas into 6 wedges each. Combine ½ cup plain 2% reduced-fat Greek yogurt, 2 teaspoons minced garlic, 1 teaspoon red wine vinegar, and ¼ teaspoon black pepper in a small bowl. Stir in ¼ cup grated radish. Serve with pita wedges. CALORIES 106; FAT 0.7g (sat 0.5g); SODIUM 94mg

View Recipe: Grilled Scallop Salad

Herbed Shrimp and White Bean Salad Recipe

Photo: John Autry & Randy Mayor

Herbed Shrimp and White Bean Salad

Time: 30 minutes

Time-Saver: Bottled roasted red pepper can sub for fresh in a pinch.

Serve with Tomato Toast: Broil 8 (½-inch-thick) slices baguette 3 minutes. Melt 1-½ teaspoons butter in a small skillet over medium-high heat. Add 1 cup chopped tomato; sauté 2 minutes. Stir in 1 tablespoon chopped parsley. Serve over toast. Yield: 4 servings (serving size: 2 toasts). CALORIES 97; FAT 1.5g (sat 0.9g); SODIUM 197mg

View Recipe: Herbed Shrimp and White Bean Salad

Pan-Fried Shrimp with Creole Mayonnaise Recipe

Photo: John Autry & Randy Mayor

Pan-Fried Shrimp with Creole Mayonnaise

Time: 40 minutes

Flavor Hit: Creole seasoning is a zesty spice blend with heat from ground red pepper.

Serve with Tomato, Cucumber, and Fennel Salad: Combine 1-1/2 tablespoons lemon juice, 1 tablespoon olive oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a small bowl. Combine 2 cups sliced cucumber, 1/2 cup cherry tomato wedges, and 1/4 cup sliced fennel bulb in a bowl. Pour dressing over vegetables; toss. Yield: 4 servings (serving size: about 2/3 cup). CALORIES 45; FAT 3.5g (sat 0.5g); SODIUM 79mg

View Recipe: Pan-Fried Shrimp with Creole Mayonnaise

Open-Faced Blackened Catfish Sandwiches Recipe

Photo: John Autry

Open-Faced Blackened Catfish Sandwiches

Time: 30 minutes

Prep Pointer: You can chop the tender tops of cilantro stems along with the leaves.

Serve with Stewed Okra and Fresh Tomato: Heat a Dutch oven over medium-high heat. Add 2 teaspoons olive oil to pan, swirling to coat. Add 3⁄ 4 cup chopped onion; sauté 2 minutes. Add 1 pound fresh okra pods, 1 cup chopped tomato, 1 cup vegetable broth, 3⁄4 cup fresh corn kernels, and 1⁄4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender, stirring occasionally. Yield: 4 servings (serving size: about 1-1⁄4 cups). CALORIES 102; FAT 2.8g (sat 0.3g); SODIUM 303mg

View Recipe: Open-Faced Blackened Catfish Sandwiches

Shrimp Korma and Basmati Rice Recipe

Photo: John Autry

Shrimp Korma and Basmati Rice

Time: 40 minutes

Veg Swap: Substitute 1 pound extra-firm diced tofu for the shrimp.

Serve with Roasted Summer Squash with Parsley: Preheat oven to 425°. Arrange 2 cups chopped zucchini and 2 cups chopped yellow squash on a jelly-roll pan; sprinkle with 1⁄4 teaspoon salt. Bake at 425° for 17 minutes or until crisp-tender. Toss with 1⁄4 cup chopped fresh parsley. Yield: 6 servings (serving size: about 1⁄3 cup). CALORIES 16; FAT 0.2g (sat 0g); SODIUM 104mg

View Recipe: Shrimp Korma and Basmati Rice

Roasted Shrimp and Broccoli Recipe

Photo: John Autry

Roasted Shrimp and Broccoli

Time: 30 minutes

Time-Saver: Purchase fresh, trimmed corn on the cob that has been cleaned of silks.

Serve with Garlic-Basil Corn: Combine 2 tablespoons softened butter, 1 tablespoon chopped fresh basil, and 1 minced garlic clove in a small bowl. Place 4 ears shucked corn into a large saucepan of boiling water; cook 4 minutes. Drain. Spoon 1 teaspoon butter mixture over each ear of corn. Yield: 4 servings. CALORIES 130; FAT 6.8g (sat 3.8g); SODIUM 55mg

View Recipe: Roasted Shrimp and Broccoli

Seared Scallops with Cauliflower Puree Recipe

Photo: John Autry

Seared Scallops with Cauliflower Puree

Time: 40 minutes

Simple Sub: These flavors would go equally well with halibut in place of the scallops.

Serve with Tarragon Carrots and Peas: Place 1 cup sugar snap peas and 1/3 cup water in a saucepan. Bring to a boil; cover and cook for 2 minutes. Add 1 cup matchstick-cut carrot and 1-1/2 teaspoons butter; cover and cook 2 minutes. Stir in 1 teaspoon chopped tarragon, 1-1/2 teaspoons Dijon mustard, 1 teaspoon cider vinegar, and 1/8 teaspoon salt. Yield: 4 servings. CALORIES 41; FAT 1.5g (sat 0.9g); SODIUM 150mg

View Recipe: Seared Scallops with Cauliflower Puree

Arctic Char with Orange-Caper Relish Recipe

Photo: John Autry

Arctic Char with Orange-Caper Relish

Time: 30 minutes

Flavor Hit: Capers add briny, salty essence—a nice foil to sweet oranges.

Serve with Frisée and Arugula Salad: Combine 1/4 cup canola oil mayonnaise, 1 tablespoon chopped fresh dill, 2 tablespoons water, 1 tablespoon sherry vinegar, 1-1/2 teaspoons Dijon mustard, 1/2 teaspoon black pepper, and 1/4 teaspoon salt in a large bowl; stir with a whisk. Add 2 cups frisée, 2 cups baby arugula, 1/2 cup thinly sliced cucumber, and 1/2 cup thinly sliced radish. Toss gently to combine. Sprinkle with 2 tablespoons toasted pine nuts. Yield: 4 servings. CALORIES 147; FAT 14.1g (sat 0.7g); SODIUM 303mg

View Recipe: Arctic Char with Orange-Caper Relish

Sautéed Halibut with Romesco Sauce Recipe

Photo: John Autry

Sautéed Halibut with Romesco Sauce

Time: 30 minutes

Simple Sub: Try hazelnuts in place of almonds in the sauce and/or rice.

Serve with Nutty Rice: Cook 1 cup basmati rice according to package directions. Stir in 1/4 cup thinly sliced green onions, 2 tablespoons toasted slivered almonds, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Yield: 4 servings. CALORIES 191; FAT 2g (sat 0.2g); SODIUM 152mg

View Recipe: Sautéed Halibut with Romesco Sauce

Healthy Dinner Recipe: Shrimp and Okra Gumbo

Randy Mayor

Shrimp and Okra Gumbo

Time: 40 minutes

Simple Sub: Use cubed skinless, boneless chicken breast in lieu of shrimp.

Serve with Creamy Yogurt Grits: Bring 2½ cups water to a boil in a medium saucepan. Gradually whisk in ¾ cup uncooked quick-cooking grits; cover, reduce heat, and simmer 8 minutes or until thick. Stir in 1 cup fat-free Greek-style yogurt, ½ teaspoon salt, and ½ teaspoon black pepper.

View Recipe: Shrimp and Okra Gumbo

Healthy Dinner Recipe: Crispy Fish with Lemon-Dill Sauce

Becky Luigart-Stayner

Crispy Fish with Lemon-Dill Sauce

Time: 30 minutes

Simple Sub: Though not as crispy, regular dry breadcrumbs will work fine in place of panko.

Serve with Sautéed Zucchini: Heat a large nonstick skillet over medium-high heat. Cut 2 large zucchini diagonally into ½-inch-thick slices. Add 1 tablespoon olive oil to pan; swirl to coat. Add zucchini, ¼ teaspoon salt, and ¼ teaspoon black pepper; sauté 5 minutes or until browned.

View Recipe: Crispy Fish with Lemon-Dill Sauce

Healthy Dinner Recipe: Asparagus and Smoked Trout Frittata

Photo: Becky Luigart-Stayner

Asparagus and Smoked Trout Frittata

Time: 30 minutes

Vegetarian Swap: Omit trout, add sautéed mushrooms, and increase salt to ½ teaspoon.

Shopping Tip: Smoked trout is located wherever you usually find smoked salmon.

Serve with Watercress-Radish Salad: Whisk together 1 tablespoon olive oil, 1¼ teaspoons cider vinegar, 1 teaspoon whole-grain Dijon mustard, ¼ teaspoon sugar, and ⅛ teaspoon salt. Toss with 2 bunches trimmed watercress and ½ cup thinly sliced radishes.

View Recipe: Asparagus and Smoked Trout Frittata

Healthy Dinner Recipe: Thai Red Curry Shrimp

Photo: Randy Mayor

Thai Red Curry Shrimp

Time: 40 minutes

Prep Pointer: Sautéing curry paste in the coconut “cream” maximizes its flavor.

Serve with Ginger-Garlic Green Beans: Cook 12 ounces trimmed green beans in boiling water 5 minutes or until crisp-tender. Drain and plunge beans into ice water; drain. Heat 1 teaspoon canola oil in a large skillet over medium-high heat. Add 2 teaspoons minced peeled fresh ginger and 1 teaspoon minced garlic; sauté 1 minute. Add beans, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook 2 minutes or until heated.

View Recipe: Thai Red Curry Shrimp

Healthy Dinner Recipe: Arugula, Italian Tuna, and White Bean Salad

Photo: Randy Mayor

Arugula, Italian Tuna, and White Bean Salad

Time: 30 minutes

Vegetarian Swap: Use 1½ cans of beans, and replace the tuna with a fistful of kalamata olives.

Serve with Rosemary Focaccia: Preheat oven to 400°. Unroll dough from a (13.8-ounce) can refrigerated pizza crust; pat into a 12 x 8–inch rectangle on a baking sheet coated with cooking spray. Fold dough in half to form an 8 x 6–inch rectangle; press together lightly. Using fingertips, gently dimple dough. Brush dough with 2 teaspoons extra-virgin olive oil; sprinkle with ½ teaspoon chopped fresh rosemary and ¼ teaspoon coarse sea salt. Bake at 400° for 15 minutes or until golden.

View Recipe: Arugula, Italian Tuna, and White Bean Salad

Healthy Dinner Recipe: Grilled Lime-Soy Tuna with Noodles

Photo: Randy Mayor

Grilled Lime-Soy Tuna with Noodles

Time: 40 minutes

Shopping Tip: Look for mild-tasting white miso in the refrigerated ­section of your supermarket.

Serve with Miso–Mixed Vegetable Salad: Steam 1 cup sugar snap peas 3 minutes or until crisp-tender; rinse with cold water, and drain. Combine peas, ¼ cup sliced radishes, and ¼ cup finely chopped bell pepper. Combine 2 teaspoons rice vinegar, 1 teaspoon white miso, 1 teaspoon canola oil, and ¼ teaspoon dark sesame oil; toss with salad.

View Recipe: Grilled Lime-Soy Tuna with Noodles

Healthy Dinner Recipe: Pan-Seared Striped Bass All'amatriciana

Photo: John Autry

Pan-Seared Striped Bass All'amatriciana

Time: 40 minutes

Simple Sub: If you can't find pancetta, substitute prosciutto or unsmoked bacon.

Serve with Arugula, Fennel, and Parmesan Salad: Toss 4 cups baby arugula, 2 cups thinly sliced fennel bulb, 2 tablespoons fresh lemon juice, 4 teaspoons extra-virgin olive oil, ¼ teaspoon salt, and ⅛ teaspoon black pepper in a large bowl. Divide salad evenly among 4 bowls; top each serving with 2 tablespoons shaved Parmigiano-Reggiano cheese.

View Recipe: Pan-Seared Striped Bass All'amatriciana

Healthy Dinner Recipe: Spicy Chipotle Shrimp Salad

Photo: John Autry

Spicy Chipotle Shrimp Salad

Time: 30 minutes

Simple Sub: Use ¼ to ½ teaspoon ground chipotle chile pepper for the canned chiles.

Serve with Avocado, Mango, and Pineapple Salad: Heat a grill pan over medium-high heat. Add 4 (½-inch-thick) pineapple slices and 1 cup sliced peeled mango; cook 3 minutes on each side or until browned. Divide pineapple, mango, and 1 sliced peeled avocado evenly among 4 plates. Combine 1½ tablespoons fresh lime juice, ½ teaspoon honey, and ¼ teaspoon salt; drizzle evenly over salads. Sprinkle 2 tablespoons cilantro leaves evenly over salads.

View Recipe: Spicy Chipotle Shrimp Salad

Healthy Dinner Recipes: Chunky Gazpacho with Sautéed Shrimp

Photo: John Autry

Chunky Gazpacho with Sautéed Shrimp

Time: 40 minutes

Simple Sub: Use any combination of colorful, flavorful tomatoes from your farmers' market.

Serve with Crispy Pita Chips: Preheat oven to 375°. Split 2 whole-wheat pitas in half horizontally. Brush rough sides of pita halves with 1½ tablespoons olive oil; sprinkle with ¾ teaspoon cracked black pepper and ¼ teaspoon kosher salt. Cut each pita half into 8 wedges. Arrange in a single layer on baking sheet; bake at 375° for 14 minutes or until browned at edges and crisp.

View Recipe: Chunky Gazpacho with Sautéed Shrimp

Healthy Dinner Recipes: Arctic Char with Cilantro-Yogurt Sauce

Photo: John Autry

Arctic Char with Cilantro-Yogurt Sauce

Time: 40 minutes

Simple Sub: Replace cilantro with fresh mint or basil.

Serve with Red Pepper-Coconut Rice: Bring 1 cup jasmine rice, 1/4 teaspoon salt, 1/4 teaspoon crushed red pepper, and 1 (14-ounce) can light coconut milk to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat. Stir in 1/2 cup diced red bell pepper; cover and let stand 5 minutes. Yield: 4 servings.
CALORIES 138; FAT 4.7g (sat 4.4g); SODIUM 172mg

View Recipe: Arctic Char with Cilantro-Yogurt Sauce

Healthy Dinner Recipes: Crab and Grilled Corn Salad

Photo: John Autry

Crab and Grilled Corn Salad

Time: 30 minutes

Flavor Hit: Charring the corn adds toasty, nutty depth.

Serve with Manchego-Black Pepper Breadsticks:
Preheat oven to 375°. Separate 1 (11-ounce) can refrigerated breadstick dough to form 12 dough pieces. Twist each dough piece, and press ends down on an ungreased baking sheet. Combine 1/2 cup shredded Manchego cheese and 1 teaspoon cracked black pepper. Gently press cheese mixture onto tops of breadsticks. Bake at 375° for 13 minutes or until breadsticks are browned. Yield: 12 servings.
CALORIES 94; FAT 3g (sat 1.2g); SODIUM 222mg

View Recipe: Crab and Grilled Corn Salad

Spicy Shrimp Noodle Bowl Recipes

Photo: John Autry

Spicy Shrimp Noodle Bowl

Time: 30 minutes

Simple Sub: Try shredded rotisserie chicken breast instead of shrimp.

Serve with Cucumber Salad:
Combine 4 teaspoons rice vinegar, 2 teaspoons dark sesame oil, 1/4 teaspoon black pepper, and 1/8 teaspoon salt in a medium bowl. Add 2 cups thinly sliced cucumber, 1/2 cup thinly sliced radishes, and 3 tablespoons thinly sliced green onions; toss well to combine. Yield: 4 servings. CALORIES 32; FAT 2.4g (sat 0.4g); SODIUM 83mg

View Recipe: Spicy Shrimp Noodle Bowl

Halibut à la Provençal over Mixed Greens Recipes

Photo: John Autry

Halibut à la Provençal over Mixed Greens

Time: 30 minutes

Simple Sub: The flavors of herbes de Provence would also work well with chicken.

Serve with Toasted Garlic Bread: Arrange 8 (1/2-ounce) slices French bread baguette in a single layer on a baking sheet. Lightly coat tops with olive oil cooking spray. Broil bread slices 1 minute or until lightly browned. Turn slices over; lightly coat with olive oil cooking spray. Broil 30 seconds or until lightly browned. Rub toasts with cut side of a halved garlic clove. Yield: 4 servings. CALORIES 84; FAT 1g (sat 0g); SODIUM 184mg

View Recipe: Halibut à la Provençal over Mixed Greens

Crispy Flounder and Roasted Tomatoes Recipe

Photo: Mary Britton Senseney/Wonderful Machine

Crispy Flounder and Roasted Tomatoes

Time: 40 minutes

Flavor Hit: Capers give the tomatoes a briny kick.

Serve with Fennel-Potato Hash: Heat a large nonstick skillet over medium heat. Add 2 tablespoons olive oil to pan; swirl to coat. Add 2 cups cored, thinly sliced fennel bulb, 1½ cups refrigerated shredded hash brown potatoes, and ½ cup vertically sliced yellow onion to pan; cook 12 minutes or until golden brown, stirring frequently. Remove from heat; stir in 1½ tablespoons finely chopped fennel fronds, ¼ teaspoon salt, and ¼ teaspoon black pepper. CALORIES 132; FAT 6.9g (sat 0.9g); SODIUM 209mg

View Recipe: Crispy Flounder and Roasted Tomatoes

Grilled Salmon and Brown Butter Couscous Recipe

Photo: Mary Britton Senseney/Wonderful Machine

Grilled Salmon and Brown Butter Couscous

Time: 40 minutes

Simple Sub: Use thick slices of yellow squash and zucchini in place of baby squash.

Serve with Grilled Summer Squash: Preheat grill to medium-high heat. Combine 2 cups baby zucchini, halved lengthwise, and 2 cups baby yellow squash, quartered lengthwise, in a large bowl. Add 2 tablespoons olive oil, ½ teaspoon kosher salt, and ½ teaspoon black pepper; toss well. Place vegetables on a grill rack coated with cooking spray. Grill 5 minutes on each side or until lightly charred and tender. CALORIES 86; FAT 7.1g (sat 1g); SODIUM 250mg

View Recipe: Grilled Salmon and Brown Butter Couscous

Seared Scallops and Herb Butter Sauce Recipe

Photo: John Autry & Randy Mayor

Seared Scallops and Herb Butter Sauce

Time: 40 minutes

Technique Tip: Whisk butter gradually into the sauce so it emulsifies.

Serve with Roasted Green Beans: Preheat oven to 450°. Combine ½ pound haricots verts, trimmed; ½ pound wax beans, trimmed; ½ cup thinly sliced shallots; 1 tablespoon olive oil; and ¼ teaspoon kosher salt on a foil-lined baking sheet. Roast at 450° for 10 minutes or until crisp-tender. Serves 4 (about 3/4 cup) CALORIES 84; FAT 3.6g (sat 0.5g); SODIUM 130mg

View Recipe: Seared Scallops and Herb Butter Sauce

Snapper with Zucchini and Tomato Recipe

Photo: John Autry & Randy Mayor

Snapper with Zucchini and Tomato

Time: 40 minutes

Simple Sub: Dry white wine like sauvignon blanc works in place of vermouth.

Serve with Parsley Orzo: Cook ½ cup orzo (rice-shaped pasta) according to package directions, omitting salt and fat. Drain. Stir in 2 tablespoons toasted pine nuts, 2 teaspoons chopped fresh parsley, 1 teaspoon extra-virgin olive oil, and 1/8 teaspoon salt. CALORIES 237; FAT 8.9g (sat 0.7g); SODIUM 148mg

View Recipe: Snapper with Zucchini and Tomato

Shrimp Salad Rolls Recipe

Photo: Johnny Autry & Randy Mayor

Shrimp Salad Rolls

Time: 40 minutes

Healthy Choice: Canola mayonnaise has less saturated fat than regular mayo.

Serve with Roasted Herbed Potatoes: Preheat oven to 425°. Place 1 (20-ounce) package refrigerated potato wedges (such as Simply Potatoes) on a foil-lined jelly-roll pan coated with cooking spray. Add 2 teaspoons chopped fresh thyme, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper; toss to coat. Arrange potatoes in a single layer on prepared pan. Bake at 425° for 29 minutes, turning once. Remove from oven; sprinkle with 1½ teaspoons chopped fresh parsley. CALORIES 90; FAT 0.2g (sat 0g); SODIUM 269mg

View Recipe: Shrimp Salad Rolls

Seared Tuna Niçoise

Photo: Johnny Autry & Randy Mayor

Seared Tuna Niçoise

Time: 40 minutes

Shopping Tip: Look for multicolored grape tomatoes.

Serve with Lemony White Bean Mash: Place 1 (15-ounce) can rinsed and drained cannellini beans in a bowl; mash with a fork. Add 3 tablespoons chopped celery, 2 tablespoons chopped fresh parsley, 1 tablespoon fresh lemon juice, 2 teaspoons olive oil, and ¼ teaspoon kosher salt; stir to combine. CALORIES 65; FAT 2.7g (sat 0.3g); SODIUM 142mg

View Recipe: Seared Tuna Niçoise

Lemony Grilled Shrimp Salad

Photo: Mary Britton Senseney/Wonderful Machine

Lemony Grilled Shrimp Salad

Time: 40 minutes

Budget Buy: Peel shrimp at home for a simple money saver.

Serve with Spicy Mango: Preheat grill to high heat. Combine 1 tablespoon extra-virgin olive oil, 1 tablespoon honey, 14⁄ teaspoon salt, and 14⁄ teaspoon ground red pepper in a small bowl. Peel 1 large mango, and cut lengthwise into 4 slices; toss with honey mixture. Grill 4 minutes on each side or until lightly charred and softened. Cut crosswise into 1⁄2-inch-thick slices. CALORIES 80; FAT 3.5g (sat 0.5g); SODIUM 149mg

View Recipe: Lemony Grilled Shrimp Salad

Sautéed Flounder and Spicy Rémoulade

Photo: Johnny Autry and Randy Mayor

Sautéed Flounder and Spicy Rémoulade

Time: 40 minutes

Time-Saver: Find precut broccoli florets in the produce section.

Serve with Bacon-Scented Broccoli: Place 12 ounces broccoli florets in a large saucepan of boiling water. Cook 3 to 4 minutes or until broccoli is crisp-tender; drain. Heat a medium nonstick skillet over medium-high heat. Add 2 slices center-cut bacon; cook until crisp. Remove bacon slices from pan with a slotted spoon; crumble. Add broccoli, bacon, ¼ teaspoon freshly ground black pepper, and 1/8 teaspoon salt to bacon drippings in pan; cook 1 minute, tossing to coat broccoli. CALORIES 37; FAT 1.3g (sat 0.6g); SODIUM 164mg

View Recipe: Sautéed Flounder and Spicy Rémoulade

Halibut with Olive and Bell Pepper Couscous

Photo: Iain Bagwell

Halibut with Olive and Bell Pepper Couscous

Time: 30 minutes

Prep Pointer: Snap off the tough ends of the asparagus before sautéing.

Serve with Lemon-Garlic Asparagus: Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add 1 pound trimmed asparagus; sauté 3 minutes or until crisp-tender. Add 1 minced garlic clove; cook 1 minute, stirring occasionally. Remove from heat. Add 1 teaspoon fresh lemon juice, ¼ teaspoon freshly ground black pepper, and 1/8 teaspoon kosher salt; toss to coat. CALORIES 45; FAT 2.4g (sat 0.4g); SODIUM 63mg

View Recipe: Halibut with Olive and Bell Pepper Couscous

Shrimp and Grits

Photo: Iain Bagwell

Shrimp and Grits

Time: 30 minutes

Flavor Hit: Parmesan cheese adds nutty depth to the grits.

Serve with Spicy Green Beans: Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 1½ pounds haricots verts or green beans. Cook 3 minutes or until lightly browned. Add 1 tablespoon minced fresh garlic and ¼ teaspoon crushed red pepper. Remove from heat; stir in 1½ teaspoons white wine vinegar, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper. CALORIES 51; FAT 1.7g (sat 0.2g); SODIUM 87mg

View Recipe: Shrimp and Grits

Lemon-Tarragon Crab Cakes

Photo: Johnny Autry

Lemon-Tarragon Crab Cakes

Time: 40 minutes

Flavor Hit: The anise flavor of tarragon pairs well with seafood.

Serve with Arugula-Parsley Salad: Combine 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons whole-grain Dijon mustard, 1 teaspoon agave syrup, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper in a large bowl; stir with a whisk. Add 5 cups baby arugula, 1 cup flat-leaf parsley leaves, and ½ cup vertically sliced red onion to bowl; toss well to coat. CALORIES 60; FAT 4.8g (sat 0.7g); SODIUM 151mg

View Recipe: Lemon-Tarragon Crab Cakes

Creole Shrimp and Rice

Photo: Johnny Autry

Creole Shrimp and Rice

Time: 40 minutes

Time Saver: Have your fishmonger peel and devein the shrimp.

Serve with Garlic and Red Pepper Asparagus: Preheat oven to 425°. Combine 1 pound trimmed asparagus, 2 tablespoons extra-virgin olive oil, ¼ teaspoon kosher salt, ¼ teaspoon crushed red pepper, ¼ teaspoon freshly ground black pepper, and 2 thinly sliced garlic cloves on a jelly-roll pan; toss to coat. Bake at 425° for 8 minutes or until asparagus is crisp-tender. CALORIES 85; FAT 6.9g (sat 1g); SODIUM 123mg

View Recipe: Creole Shrimp and Rice

Shrimp and Herb Salad

Photo: Becky Luigart-Stayner

Shrimp and Herb Salad

Time: 30 minutes

Flavor Hit: Use fresh herbs to perk up ordinary mixed greens.

Serve with Garlic-Parmesan Toasts: Preheat broiler to high. Place 4 (1-ounce) slices French bread on a baking sheet. Broil 1 minute or until lightly toasted. Brush each slice with ½ teaspoon olive oil; rub slices with cut side of a halved garlic clove. Top each slice evenly with 1½ teaspoons grated fresh Parmigiano-Reggiano cheese. Broil 1 minute or until cheese melts. CALORIES 118; FAT 3.8g (sat 1.1g); SODIUM 200mg

View Recipe: Shrimp and Herb Salad

Clams with Israeli Couscous

Photo: Jason Wallis

Clams with Israeli Couscous

Time: 30 minutes

Flavor Hit: If you have saffron, add ½ teaspoon with the wine for extra flavor.

Serve with Wilted Swiss Chard and Mushrooms: Remove stems from 10 ounces Swiss chard. Thinly slice stems to measure 1 cup; coarsely chop leaves to measure 3 cups. Heat a large skillet over medium heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add 1 thinly sliced shallot; cook 1 minute. Add 6 ounces sliced cremini mushrooms, chard stems, and ¼ teaspoon black pepper to pan; cook 5 minutes, stirring occasionally. Add chard leaves, 2 teaspoons lower-sodium soy sauce, and 1 tablespoon water to pan. Cover and cook 2 minutes or until chard wilts. CALORIES 59; FAT 3.7g (sat 0.5g); SODIUM 242mg

View Recipe: Clams with Israeli Couscous

Open-Faced Crab Cake Sandwiches with Tzatziki

Photo: Jason Wallis

Open-Faced Crab Cake Sandwiches with Tzatziki

Time: 40 minutes

Flavor Hit: If you have saffron, add ½ teaspoon with the wine for extra flavor.

Serve with Sweet Pepper and Almond Salad: Combine 1 tablespoon extra-virgin olive oil, 1 tablespoon sherry vinegar, and 1/8 teaspoon kosher salt in a medium bowl, stirring with a whisk. Add 4 cups mixed baby greens and 1 cup thinly sliced baby red bell peppers; toss to coat. Sprinkle with 2 tablespoons chopped unsalted, dry-roasted almonds. CALORIES 78; FAT 5.7g (sat 0.6g); SODIUM 82mg

View Recipe: Open-Faced Crab Cake Sandwiches with Tzatziki

Crispy Fish Nuggets with Tartar Sauce

Photo: Jason Wallis

Crispy Fish Nuggets with Tartar Sauce

Time: 40 minutes

Prep Pointer: Toasting the panko before breading ensures a golden, crisp crust.

Serve with Bell Pepper and Corn Sauté: Melt 1½ teaspoons butter in a skillet over medium-high heat. Add ½ cup chopped onion, 1/3 cup diced red bell pepper, and 2 sliced garlic cloves; sauté 3 minutes. Add 2 cups thawed frozen corn, ¼ teaspoon salt, and ¼ teaspoon black pepper; sauté 3 minutes. CALORIES 87; FAT 2g (sat 1g); SODIUM 164mg

Also Serve with Quick Parsley-Spinach Salad: Combine 1 tablespoon fresh lemon juice, 1 tablespoon olive oil, ¼ teaspoon salt, ¼ teaspoon freshly ground black pepper, and ¼ teaspoon Dijon mustard in a medium bowl. Add 5 cups baby spinach leaves and 1 cup fresh flat-leaf parsley leaves; toss to coat. Top with 3 tablespoons chopped pistachios. CALORIES 82; FAT 6.1g (sat 0.8g); SODIUM 212mg

View Recipe: Crispy Fish Nuggets with Tartar Sauce

Oven-Fried Tilapia with Cheesy Polenta

Photo: Brian Woodcock

Oven-Fried Tilapia with Cheesy Polenta

Ready in just 40 minutes, Oven-Fried Tilapia with Cheesy Polenta is a delicious and easy way to add fish to your weekly menu. For a crunch in the breading, toast the panko first.

View Recipe: Oven-Fried Tilapia with Cheesy Polenta

Citrus-Glazed Shrimp with Cilantro Rice

Photo: Jason Wallis

Citrus-Glazed Shrimp with Cilantro Rice

Time: 30 minutes

Shopping Tip: Look for canned chopped green chiles in the international aisle.

Serve with Avocado and Radish Salad: Combine 2 tablespoons white vinegar, 2 tablespoons extra-virgin olive oil, 1 teaspoon minced garlic, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper in a large bowl. Add 1 large peeled chopped ripe avocado, ½ cup thinly sliced radishes, and 4 cups mixed baby greens; toss gently to coat. CALORIES 154; FAT 14.1g (sat 2g); SODIUM 149mg

View Recipe: Citrus-Glazed Shrimp with Cilantro Rice

Browned Butter Flounder with Lemon Snap Peas

Photo: Jason Wallis; Styling: Cindy Barr  

Browned Butter Flounder with Lemon Snap Peas

Time: 35 minutes

Flavor Hit: Browning the butter for this sauce, a classic French preparation called meunière, adds a toasty nuttiness, balanced with bright lemon. Just a little goes a long way to coat the delicate flounder fillets.

Serve with Brown Rice Pilaf with Pecans: Heat 1 (8.8-ounce) package precooked whole-grain brown rice blend (such as Uncle Ben's) according to the package directions. Heat a large skillet over medium heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add 1 thinly sliced leek (white and light green parts only) and 2 cups sliced shiitake mushroom caps, and sauté for 4 minutes or until tender, stirring occasionally. Add ¼ cup water, scraping pan to loosen browned bits. Stir in cooked rice, 3 tablespoons chopped toasted pecans, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper. CALORIES 162; FAT 7.5g (sat 0.7g); SODIUM 160mg

View Recipe: Browned Butter Flounder with Lemon Snap Peas

Seared Salmon Fillets with Orzo Pilaf

Photo: Stephen Devries

Seared Salmon Fillets with Orzo Pilaf

Time: 30 minutes.

Technique Tip: Toasting the uncooked orzo first helps the pasta retain its texture.

Serve with Garlic Broccolini: Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil; swirl to coat. Add 1 pound Broccolini, trimmed and cut into 1-inch pieces; sauté 2 minutes. Add 4 thinly sliced garlic cloves; sauté 2 minutes. Add 1/4 cup water to pan; cover and cook 2 minutes or until Broccolini is crisp-tender. Sprinkle with 1/4 teaspoon salt. CALORIES 81; FAT 3.4g (sat 0.5g); SODIUM 181mg

View Recipe: Seared Salmon Fillets with Orzo Pilaf

Crab Cakes with Buttermilk Ranch Dressing

Photo: Jason Wallis

Crab Cakes with Buttermilk Ranch Dressing

Time: 35 minutes

Shopping Tip: Briny, meaty Castelvetrano olives are low in sodium. Find them at the olive bar.

Serve with Greek Orzo Salad: Cook 3/4 cup orzo according to package directions, omitting salt and fat; drain. Combine 1 tablespoon olive oil, 1 tablespoon red wine vinegar, 1/4 teaspoon sugar, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper in a large bowl, stirring with a whisk until sugar dissolves. Add orzo, 3/4 cup diced seeded tomato, 1/2 cup chopped green bell pepper, 1/4 cup chopped red onion, 3 tablespoons chopped fresh parsley, and 4 sliced Castelvetrano olives; stir to continue. CALORIES 202; FAT 4.7g (sat 0.6g); SODIUM 157 mg

View Recipe: Crab Cakes with Buttermilk Ranch Dressing

Shrimp-Mango Stir-Fry and Rice Noodles

Photo: Jason Wallis

Shrimp-Mango Stir-Fry and Rice Noodles

Time: 30 minutes

Flavor Hit: Fresh, ripe mango adds a refreshing, slightly sweet contrast to the spicy stir-fry. You can also substitute fresh pineapple chunks, if you like.

Serve with Shaved Cucumber and Red Onion Salad: Combine 3 tablespoons rice vinegar, 1 tablespoon dark sesame oil, 1 teaspoon sugar, 1/4 teaspoon freshly ground black pepper, and a dash of salt in a medium bowl, stirring with a whisk. Add 2 cups thinly sliced English cucumber and 1 cup very thinly sliced red onion; toss to coat. CALORIES 53; FAT 3.5g (sat 0.5g); SODIUM 32mg

View Recipe: Shrimp-Mango Stir-Fry and Rice Noodles

Glazed Salmon with Couscous

Photo: Stephen Devries

Glazed Salmon with Couscous

Time: 25 minutes

Prep Pointer: Brown the butter in a stainless steel pan so you can monitor the change in color.

Serve with Browned Butter Haricots Verts: Cook 2 (8-ounce) packages microwave-in-a-bag fresh haricots verts according to package directions. Combine 1 tablespoon butter and 3 tablespoons sliced almonds in a large skillet over medium heat; cook 3 minutes or until butter is lightly browned and almonds are lightly toasted. Add haricots verts to pan; toss to coat. Sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon freshly ground black pepper. CALORIES 86; FAT 5.3g (sat 2g); SODIUM 152mg

View Recipe: Glazed Salmon with Couscous

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http://www.cookinglight.com/food/quick-healthy/fish-shellfish-recipes-00400000058541/