Seared Jumbo Scallops with Cauliflower Puree & Grilled Asparagus
1 lb jumbo sea scallops (about 10)
1 small head cauliflower
2 cloves garlic
1 bunch asparagus
2-4 tbs snipped fresh chives
1/2 c Greek yogurt
1/2 tbs butter
Olive oil spray (or you can brush/drizzle)
Salt and pepper to taste
Bring a large stockpot of water to boil. Add chopped cauliflower and whole cloves garlic. Simmer until cauliflower is fork-tender. Drain and remove from heat, mash with a fork until cauliflower and garlic are completely pureed. Add chives and Greek yogurt, stir to incorporate.
Meanwhile, heat a grill pan over medium heat. Spray or drizzle asparagus with olive oil, salt and pepper. Grill until just done and still crisp.
Meanwhile, in a saute pan, heat butter until foam subsides. Season scallops on both sides with seasoning salt. Place scallops in pan and do not move until they can be moved freely (not sticking at all). Turn over and remove from heat. The heat of the pan will continue to cook until perfect.
To serve, mound approx 1 c cauliflower puree in the center of the plate. Top with asparagus spears, then scallops. Garnish with chives and serve immediately.
Shrimp Scampi with Spinach
1 cup brown rice
2 tablespoons unsalted butter (SB approved margarine)
2 cloves garlic, sliced
1 cup dry white wine (such as Sauvignon Blanc)
1 28-ounce can diced tomatoes, drained
Kosher salt and pepper
1 pound medium shrimp, peeled and deveined
1 5-ounce package baby spinach
1 tablespoon fresh tarragon, chopped
Cook the rice according to the package directions.
Melt the butter in a large saucepan over medium-high heat. Add the garlic and cook for 1 minute. Add the wine, tomatoes, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Simmer for 3 minutes, until the sauce has thickened slightly.
Stir in the shrimp and simmer until cooked through, about 4 minutes.
Add the spinach and stir until wilted.
Spoon the rice into a serving dish or divide among individual plates. Top with the scampi and sprinkle with the tarragon.
Yield: Makes 4 servings
CALORIES 436 (17% from fat); FAT 8g (sat 4g); SUGAR 5g; PROTEIN 29g; CHOLESTEROL 188mg; SODIUM 774mg; FIBER 4g; CARBOHYDRATE 50g
Ahi Tuna Salad With Romaine Wraps
Serves 1-2 people, in lettuce wraps or on sandwiches.
Note: As this recipe contains horseradish, you might want to start off with less than I use, then add more if you wish. But, do use it.
1 Ahi fillet, about 6-8 ounces
1 tablespoon olive oil
1-2 Tablespoons mayo
1 heaping teaspoon of grated horseradish (or to your taste)
1 heaping Tablespoon of fresh chopped dill
1/4 cup grated sharp cheddar cheese
2 scallions, white and light green part sliced very thin
salt and pepper to taste
romaine heart lettuce leaves, washed and dried
1/4 toasted pine nuts for garnish (toast them in a dry skillet over high heat for a minute or so)
Heat a heavy skillet and wipe with the oil. When the skillet is red hot, place the fillet, which has been salted and coated with pepper, in it and cook for about 2-3 minutes on both sides, until the fillet is still rare in the middle. Do not overcook! Remove the fillet to a plate and let it cool down (it will continue to cook as it cools). Then using a fork or your fingers, flake the tune into chunks. Don't get carried away and make it look like that awful mushy canned tuna. Add the rest of the ingredients and taste for seasoning. If you want to add more mayo, dill, or horseradish, do so. Put the salad in a small bowl, sprinkle with the pine nuts, and serve with the romaine leaves.
Ahi Poke Salad
Prep Time: 20 Minutes
Ready In: 1 Hour 20 Minutes
Yields: 4 servings
1 1/4 pounds ahi tuna, cut into 1/2 inch cubes
1/4 cup minced onion
1/4 cup minced green onion
1 teaspoon minced fresh ginger
2 tablespoons lightly crumbled wakame seaweed
1 tablespoon ground roasted macadamia nuts
2 teaspoons sesame oil
1 1/2 teaspoons crushed red pepper flakes
8 leaves iceberg lettuce
2 tablespoons cilantro leaves,for garnish
1. Mix together the ahi tuna, minced onion, green onion, ginger, seaweed, macadamia nuts, sesame oil, and red pepper in a mixing bowl. Cover and refrigerate at least one hour, for the flavors to come together. Arrange the lettuce leaves on a serving platter, spoon the ahi poke on top, and garnish with the cilantro.
Celery root remoulade and pan-seared sea scallops
Makes 6 first-course servings.
For remoulade sauce
1/2 cup mayonnaise
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped yellow bell pepper
1 tablespoon finely chopped drained capers
1 tablespoon Dijon mustard
1 tablespoon plus 1 teaspoon finely chopped fresh tarragon leaves, or to taste
2 teaspoons finely chopped fresh chives
1 1/2 teaspoons fresh lemon juice, or to taste
a 1 1/4-pound celery root (celeriac)
1 pound small sea scallops (about 30)
1 tablespoon olive oil
In a bowl stir together sauce ingredients and season with salt and pepper. (Sauce may be made 2 days ahead and chilled, covered.)
With a sharp knife peel celery root and cut into thin matchsticks. Add celery root to sauce with salt and pepper to taste and toss.
Remove tough muscle from side of each scallop if necessary and pat scallops dry. Season scallops with salt and pepper.
In a large non-stick skillet heat oil over moderately high heat until hot but not smoking and saute scallops in batches with out crowding, turning them once, until golden and just cooked through, about 2 minutes on each side. Transfer scallops as sauteed with tongs to a plate.
Mound celery root remoulade in center of each of 6 plates and arrange scallops around it. Garnish celery root remoulade and scallops with chives and tarragon.
Prep Time: 30 Minutes
Cook Time: 15 Minutes
Ready In: 45 Minutes
Yields: 4 servings
2 tablespoons olive oil
1 red bell pepper, thinly sliced
4 green onions, thinly sliced
1 clove garlic, minced
1 pound scallops
1/2 tablespoon salt
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon grated lime zest
2 tablespoons fresh lime juice
4 large oranges, peeled and segmented
1 tablespoon chopped fresh cilantro
1.In a large skillet, heat the oil over medium-high heat. Add the red bell pepper, green onions and garlic. Cook, stirring for 1 minute. Add the scallops, salt and red pepper flakes. Cook until the scallops are opaque and the red bell pepper is tender, about 4 to 6 minutes.
2.Stir in the lime zest and juice, scraping up any browned bits from the bottom of the skillet. Cook for 1 minute. Add the oranges and cilantro, cook until heated through, about 2 minutes.
Servings Per Recipe: 4
Amount Per Serving
* Total Fat: 8g
* Cholesterol: 37mg
* Sodium: 1058mg
* Total Carbs: 28.4g
* Dietary Fiber: 5.5g
* Protein: 21.4g
Coriander-Crusted Halibut with Mustard Spinach Sauce
1 1/2 TB coriander seeds, ground
3 medium garlic cloves, finely chopped
1 1/4 teaspoons salt, divided
4 (6 oz) boneless skinless halibut or mahi-mahi fillets
1 small onion, coarsely chopped
2 to 4 Thai, cayenne, or Serrano chiles
2 TB Olive oil, divided
1 teaspoon cumin seeds
1 cup tightly packed coarsely chopped mustard greens
1 cup tightly packed coarsely chopped fresh spinach
3 TB fresh lime juice
In small bowl, combine coriander seeds, garlic, and ¾ teaspoon salt; rub fish w/ spice mixture. Cover and refrigerate 1 to 2 hours.
Place onion and chiles in food processor/blender; process until minced.
Heat 1 TB oil in medium saucepan over medium heat. Add cumin seeds; cook 10 to 15 seconds, until fragrant. Add onion mixture; cook 2 to 4 minutes or until golden brown. Stir in mustard greens and spinach; cook 2 to 3 minutes, until greens are wilted, stirring occasionally. Transfer to food processor/blender; Add lime juice and remaining ½ teaspoon. Pulse until pureed.
Heat remaining 1 TB oil in large skillet over medium heat. Add fish; cook 2 minutes, turning once. Reduce heat to low; cover skillet. Cook an additional 3 t 4 minutes or until fish just begins to flake.
Spoon sauce onto serving platter; plate fish on sauce. Serve immediately.
Fresh Shrimp with Avocado Dressing
4 lettuce leaves
24 cooked, peeled shrimp
1 cup low-fat cottage cheese
4 slices lemon
1 large avocado, peeled and pitted
1 cup low-fat sour cream
1 tsp. grated lemon peel
1 TB fresh lemon juice
2 tsp. prepared horseradish
1/2 tsp. salt
In a small bowl, mash avocado. Stir in remaining ingredients, mixing well. Cover and refrigerate for at least 30 minutes, to allow flavors to meld.
Arrange lettuce leaves on 4 salad plates. Top with a scoop of cottage cheese; surround with shrimp. Garnish with a lemon twist. Serve with Avocado Dressing.
mediterranean Seafood Stew
3 TB olive oil
2 large leeks, white and light green parts only, washed and cut into 1/2 inch pieces.
2 cloves finely chopped garlic
1 cup sweet red pepper, cored, seeded and diced (about 1 pepper)
3/4 teaspoon ground cumin
1 1/2 teaspoon red pepper flakes
1 1/2 cups ripe plum tomatoes, cored and diced (about 3 tomatoes)
1 cup dry white wine
1 cup water
Salt and ground pepper to taste
1 lb medium shrimp, shelled and deveined
3/4 lb sea scallops, cut in half
1/4 cup coarsely chopped fresh cilantro or Italian parsley
Heat oil in a large sauté pan or skillet over medium heat. Add the leeks and garlic and cook, stirring, about 4 minutes or until they wilt. Add the garlic and stir for another 2 minutes until just golden. (Don’t allow the garlic to brown)
Add the sweet red pepper, cumin, and red pepper flakes and cook over low heat or until peppers are tender, about 8 minutes.
Add the tomatoes, wine, water, and salt and pepper to taste. Bring to a boil, reduce heat to medium, and cook for 6 to 8 minutes.
Add the shrimp and scallops and cook about 5 minutes more, or just until shrimp is no longer pink and scallops are opaque. Remove from heat. Stir in the cilantro or parsley.
***The following recipes I have noted substitutions for South Beach Diet but the calorie count is for the original recipe:
I used this wet rub on salmon last night and it was WONDERFUL - it will be a regular on all my fish from now on.
Miso Wet Rub
1/3 cup yellow miso
1 tablespoon minced peeled fresh ginger
2 tablespoons rice vinegar
2 tablespoons honey **I substituted SF Maple Syrup)
1/4 teaspoon ground red pepper
Combine all ingredients, stirring well with a whisk.
1/2 cup (serving size: 2 teaspoons)
CALORIES 23(16% from fat); FAT 0.4g (sat 0.0g,mono 0.1g,poly 0.3g); PROTEIN 0.9g; CHOLESTEROL 0.0mg; CALCIUM 0.0mg; SODIUM 329mg; FIBER 0.2g; IRON 0.0mg; CARBOHYDRATE 4.4g
Spicy Peanut Noodles with Shrimp
1/3 cup creamy peanut butter
1/4 to 1/3 cup water
2 tablespoons low-sodium soy sauce
1 1/2 tablespoons rice vinegar
1 to 2 teaspoons chile paste with garlic
1/2 teaspoon sugar
1/2 teaspoon salt, divided
1 pound medium shrimp, peeled and deveined
4 cups cooked thick udon noodles or linguine (8 ounces uncooked)***Use whole wheat noodles or shirataki
1 red bell pepper, cut into julienne strips
3/4 cup chopped seeded cucumber
1/4 cup diagonally cut green onions
3 tablespoons chopped roasted peanuts
2 tablespoons cilantro leaves
4 lime wedges (optional)
To prepare sauce, combine the first 6 ingredients and 1/4 teaspoon salt; stir with a whisk.
To prepare the shrimp, toss with 1/4 teaspoon salt. SautÃƒÂ© in nonstick skillet coat ed with cooking spray over medium-high heat for 3 minutes on each side or until done.
To prepare pasta, combine peanut sauce, shrimp, noodles, bell pepper, cucumber, and onions in a large bowl; toss well. Sprinkle with chopped peanuts and cilantro. Serve with lime wedges, if desired.
4 servings (serving size: 1 1/2 cups pasta)**SB serving size of pasta is 1/2cup
CALORIES 424(28% from fat); FAT 13.2g (sat 2.6g,mono 5.6g,poly 3.8g); PROTEIN 25g; CHOLESTEROL 129mg; CALCIUM 66mg; SODIUM 765mg; FIBER 3.5g; IRON 3mg; CARBOHYDRATE 51.1g
Halibut Tacos with Yogurt-Lime Sauce (p2)
1 1/2 pounds skinless halibut fillets
1/4 cup fresh lime juice (about 3 limes), divided
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup plain fat-free yogurt
1 teaspoon sugar **Sugar sub packet
1/4 teaspoon salt
1/8 teaspoon chili powder
8 (6-inch) corn tortillas **Use low carb/hi fiber tortillas for SB
1 10-ounce package shredded cabbage (about 2 cups)
1 peeled avocado, cut into 16 slices
1/4 cup chopped fresh cilantro
Place fish in a shallow bowl, and cover with 3 tablespoons juice, 1/2 teaspoon salt, and pepper. Cover and refrigerate 20 minutes.
Combine remaining 1 tablespoon juice, yogurt, sugar, 1/4 teaspoon salt, and chili powder. Cover and chill.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish and marinade to pan. Cover and cook 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Cut fish into 8 equal pieces.
Warm the corn tortillas according to package directions. Top each tortilla with about 2 ounces fish, 1/4 cup shredded cabbage, 2 tablespoons yogurt mixture, 2 avocado slices, and 1 1/2 teaspoons cilantro.
4 servings (serving size: 2 tacos)**SB would be one taco!
CALORIES 405(21% from fat); FAT 9.5g (sat 1.4g,mono 4.3g,poly 2.4g); PROTEIN 43.8g; CHOLESTEROL 56mg; CALCIUM 311mg; SODIUM 683mg; FIBER 5.8g; IRON 2.9mg; CARBOHYDRATE 37.4g
Black Rice, Spinach, Salmon, and Mango Salad (p2)
1 1/2 cups black rice
1 (8-ounce) salmon fillet (about 1/2 inch thick)
1/4 cup fresh lime juice
1 teaspoon kosher salt
1 teaspoon ground cumin
1 teaspoon grated peeled fresh ginger
1 garlic clove, minced
2 1/2 tablespoons canola oil
3 cups diced peeled mango (about 2 medium)
1 cup halved grape tomatoes
1/2 cup thinly sliced green onions
1/2 cup finely chopped green bell pepper
1 (6-ounce) package fresh baby spinach
Rinse rice, and drain well. Cook rice in boiling water 35 minutes or until al dente; drain. Cool.
Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Cool; break into bite-sized pieces.
Combine juice and next 4 ingredients (through garlic) in a large bowl, stirring well with a whisk. Gradually add oil to juice mixture, stirring constantly. Add rice, mango, tomatoes, onions, pepper, and spinach; toss gently. Place 1 cup rice mixture in each of 6 bowls; top each with 1 ounce salmon.
CALORIES 320(28% from fat); FAT 10.1g (sat 1.3g,mono 4.9g,poly 3g); PROTEIN 13g; CHOLESTEROL 19mg; CALCIUM 59mg; SODIUM 361mg; FIBER 3.1g; IRON 2.2mg; CARBOHYDRATE 46.1g
Coconut-Chile Snapper with a Caribbean Bean Puree(p2)
2 teaspoons canola oil
1/4 cup minced shallots
1 garlic clove, minced
3/4 cup thinly sliced banana (about 1 banana)
1 cup canned black beans, rinsed and drained
1/2 cup organic vegetable broth (such as Swanson Certified Organic), divided
1 tablespoon fresh lime juice
1 1/2 teaspoons ground cumin
1/4 teaspoon salt
1 cup shredded carrot (about 1 carrot)
1 cup light coconut milk
2 teaspoons chili powder
1/4 teaspoon salt
2 jalapeÃƒÂ±os, minced
4 (6-ounce) red snapper fillets, skinned
To prepare puree, heat oil in a large nonstick skillet over medium heat. Add shallots and garlic; cook 2 minutes or until tender, stirring occasionally. Add banana; cook 2 minutes, stirring occasionally. Stir in beans, 1/4 cup broth, juice, cumin, and 1/4 teaspoon salt; cover and simmer 5 minutes or until all liquid is absorbed. Place banana mixture and remaining 1/4 cup broth in a food processor; process until smooth.
To prepare snapper, combine carrot, milk, chili powder, 1/4 teaspoon salt, and jalapeÃƒÂ±os in a large nonstick skillet over medium-high heat; bring to a simmer. Add fish to pan; cover and simmer 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
4 servings (serving size: 1 fillet, 1/4 cup bean puree, and about 3 tablespoons coconut sauce)
CALORIES 312(24% from fat); FAT 8.2g (sat 3.5g,mono 1.8g,poly 1.5g); PROTEIN 39.1g; CHOLESTEROL 63mg; CALCIUM 97mg; SODIUM 709mg; FIBER 4.7g; IRON 2.1mg; CARBOHYDRATE 22.5g
MAPLE GLAZED SALMON (p1)
Up-front prep: 5 minutes
Then marinate 4 Ã¢â‚¬â€œ 48 hours
Then prep: 5 minutes
Then time to table: 25 minutes
1 pound salmon
3/4 cup maple syrup ***Use Sugar Free Maple Syrup
1/4 cup soy sauce
Plenty of coarse black pepper (see TIPS)
Combine the salmon, maple syrup and soy sauce in a ziplock bag. Marinate in the refrigerator for at least 4 hours and as long as 48 hours, turning
Move an oven rack to the top position and preheat to 500F.
Cover a rimmed baking sheet with foil and spritz with cooking spray. Remove the salmon (discard the remaining marinade) and arrange (skin-side down for
filets with skin) on the baking sheet. Thickly and firmly, press the pepper into the top side.
Cook the salmon for about 6 minutes for individual filets or 10 minutes for fat filets or steaks. (The rule of thumb is 10 minutes per inch of thickness.)
The salmon is done when the flesh has turned pale pink but remains moist.
* Salmon steaks, individual filets and thick filets from warehouse clubs all work well. If the skinÃ¢â‚¬â„¢s still on one side, the salmon will be slightly tastier.
* The maple syrup-soy mixture can marinate two pounds of salmon so consider cooking extra for planned-overs.
* Commercial coarse pepper works better than freshly ground pepper.
* Do use a lot of pepper, more than seems imaginable! as much as a quarter cup.
If itÃ¢â‚¬â„¢s too peppery for someone, itÃ¢â‚¬â„¢s easy to scrape off later.
* The salmon can be grilled as well.
Per Serving: 275Cal (41% from Fat); 13g Tot Fat; 3g Sat Fat; 17g Carb; 1g Fiber; 374mg Sodium; 67mg Cholesterol, Weight Watchers 6 points
Shrimp Portifino (PHASE 2 with pasta)
This is my take on a great dish I love.
10 Small tail on shrimp
2-3 Cups of Spinach (it cooks down a lot)
3 Mushrooms, sliced
1 Clove garlic (finely chopped)
1/2 Serrano or Poblano pepper (finely chopped)
2T. Lemon juice
2-3 T. Olive Oil
Kosher Salt (Optional)
Pine nuts (Optional)**IF you use, add only a serving size.
1 Serving WW angel hair pasta
In a pan, saute Shrimp, garlic and pepper in olive oil (about 3 mins each side)
Remove shrimp from pan, sprinkle coarse salt to taste. In same pan, add lemon juice, toss in spinach, mushrooms and pine nuts. It's done when spinach looks good to you.
While you are doing this, you can cook WW pasta according to directions on box.
To assemble, put spinach mixture on plate. Add nest of angel hair pasta, top off with shrimp.
Asparagus, Shrimp, and Mushroom Salad (p1)
(from a magazine called tasteforlife)
30 minutes prep time, serves 7
1/2 lb medium shrimp, cooked and peeled
3 c asparagus spears, chopped, blanched, and cooled
1 pt cherry tomatoes, cut in half
11/2 c mushrooms (chanterelle, oyster, or button), chopped
1/2 t freshly ground black pepper
1/2 c vinaigrette dressing **Use SB friendly/FF type
Cut the shrimp in half lengthwise. Combine the shrimp, asparagus, tomatoes, and mushrooms in a large bowl. Add black pepper. Toss together gently.
Pour the dressing over the asparagus mixture and toss to combine. Refrigerate at least 30 minutes before serving.
Per serving: 96 calories, 13g protein, 12g carbohydrates, 3g fiber, 1g total
fat, 292mg sodium
Swordfish with Capers and Fresh Tomatoes (p1)
1 tbsp. olive oil
4 swordfish steaks, each about 6 oz and 1/2 inch thick
1 1/2 tsp. salt
1/2 tsp. black pepper
1/4 cup dry white wine
3 tomatoes, peeled, seeded, and chopped
1 tbsp. capers, rinsed and drained
1 tbsp. flat leaf parsley
In a skillet, heat olive oil over medium high eat. Rub fish steaks with 1 tsp of the salt and the pepper and place in the skillet. Cook, turning once,
until golden brown, about 2 minutes on each side. Add the white wine and stir to scrape up any bits clinging to the bottom of the pan. Reduce heat to low and top each steak with an equal amount of the tomatoes and capers. Sprinkle with the remaining salt. Cook until the fish is just opaque throughout, 2 to 3 minutes longer. Transfer to serving dish and garnish with parsley.
266 cal, 10 g total fat (2 g sat), 1 g fiber
Shrimp and Celery Salad (p1)
1/2 cup nonfat sour cream
1/4 cup mayo ***Sub in SB friendly mayo
2 tbsp fresh lime juice
1 tbsp grated lime zest
1 1/2 tsp curry powder
1/2 tsp salt
1 1/2 pounds peeled,deveined,cooked medium shrimp
4 large celery stalks, thinly sliced
1 large cucumber, peeled, seeded, thinly sliced
Whisk together sour cream, mayo, lime juice/zest, curry, and salt in a large bowl. Add shrimp, celery, and cucumber; toss gently to coat. Refrig till ready to serve.
Spiced whitefish with mild chile puree (p1)
1 (4 ounce) can whole green chiles, drained
2 tbsp nonfat sour cream
1/4 tsp salt
1 tbsp ground cumin
1/8 tsp cayenne
4 (6 ounce) white fillets (grouper/cod/snapper/halibut)
2 tsp extra virgin olive oil
1 lime, cut into wedges
For the sauce: Chop chiles, sour cream and salt in a food processor until well blended.
For the fish: Mix cumin and cayenne together and rub into both sides of fish. Season fish well with salt and pepper. Heat 1 tsp of oil in nonstick skillet over medium high heat, add 2 fillets and cook until opaque and tender (about 3 minutes per side). Repeat with remaining fish. Squeeze lime over fish and serve hot with sauce.
Cod Salad with Sesame Dressing
2 ounces white fish (cod, haddock, etc.)
salt and pepper
1 teaspoon oil
1 clove garlic (crushed)
1/2 tablespoon tahini
1 teaspoon sesame seeds (toasted)
1 teaspoon miso
1 teaspoon sugar (sub artificial or sf syrup or agave)
1 teaspoon soy
1 teaspoon rice vinegar
1/2 teaspoon mirin
a touch of heat (I used a couple drops of chili oil)
1 serving salad greens
1 tomato (sliced)
1 green onion (chopped)
1. Season the fish with the salt and pepper.
2. Heat the oil and garlic in a pan.
3. Add the fish and sear on both sides.
4. Mix the tahini, sesame seeds, miso, sugar, soy, vinegar, mirin and chili oil in a small bowl.
5. Assemble the salad.
BAKED TILAPIA FILETS
1 - 1 1/2 lbs freshTilapia Filets (Any thin white fish can be sub.)
1 Package Frozen Chopped Spinach (Thawed)
Olive Oil Pam
4 tbs. light feta cheese
1 small jar Roasted Peppers (0 calories, 0 fat, 0 sugar, amazing!!!)
1 tbs. sesame oil
2 tbs. light soy sauce
Lemon Pepper Seasoning
Coat a 9 x 12 glass baking dish with Pam.
Lay the Fish Filets Flat in the dish
Sprinkle lemon pepper seasoning on each filet
Squeeze water from thawed spinach and spread on each filet. (Messy)
Sprinkle light feta cheese on top of spinach. Add more if you like!
Handful of fresh mushrooms on top of feta
Chop roasted peppers to bite size and sprinkle on top of mushrooms.
Combine oil & soy sauce the best you can and drizzle over fish!
Don't use all the oil mixture, just to wet the veggies! Gives them a fantastic flavor!
Options: serve with a cup of steamed greens beans with a Mrs. Dash seasoning.
Edited by: KIERAE at: 4/10/2008 (13:52)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
Kierae - happily maintaining since 1/2009
Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network www.myfitnesspal.com/food/diary/Kier
| current weight: 146.0