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11/8/08 10:47 A

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Marinated Seafood Salad

Serves 6-8
recipe from Ultimate Italian magazine

12 oz. fresh or frozen peeled and deveined medium shrimp
8 oz. fresh or frozen scallops
8 oz. fresh or frozen cleaned squid
2 tablespoons extra virgin olive oil
1/2 cup pitted Kalamata olives
1/2 cup green pitted olives
1/3 cup extra virgin olive oil
3 tablespoons freshly squeezed lemon juice
2 tablespoons finely chopped shallots
2 tablespoons snipped fresh oregano
1 tablespoon snipped fresh chives
2 cloves garlic, minced
1/4 teaspoon salt
1/8 to 1/4 teaspoon crushed red pepper
1 large bunch watercress or rocket

Thaw shrimp, scallops and squid, if frozen. Rinse shrimp and scallops and pat dry with paper towels. Rinse squid and drain in a colander. Cut squid into thin rings and set aside.

In a large skillet, heat the 2 tablespoons oil over medium heat. Add shrimp; cook and stir for 2-3 minutes or until opaque. Using a slotted spoon, transfer shrimp to a large bowl. Add scallops to hot skillet and stir for 1-2 minutes until opaque. Use a slotted spoon to transfer scallops to the bowl. Add squid to hot skillet; cook and stir for 1-2 minutes or until squid is opaque. Remove squid with slotted spoon and place in the bowl with the shrimp and scallops. Stir in Kalamata and green olives.

For the dressing: In a screw top jar, combine 1/3 cup olive oil, lemon juice, shallot, oregano, garlic, chives, salt and crushed red pepper. Cover and shake well. Pour dressing over seafood mixture and gently toss to coat. Cover and chill 2-4 hours. To serve, let seafood mixture stand at room temperature for 15 minutes. Divide watercress or rocket among plates. Use a slotted spoon to spoon seafood mixture on top of watercress. Sprinkle with cracked black pepper.

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

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10/8/08 8:23 P

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Shrimp, Pineapple, and 7 Whole Grain Pilaf Salad

Susan of Food Blogga

Makes 2 main or 4 side servings.

1 cup cooked Kashi 7 grain pilaf**
12 extra large or jumbo shrimp, cleaned and deveined
2 teaspoons sesame oil, divided
1 large celery stalk, julienned
1 large carrot, peeled and julienned
1/2 cup fresh pineapple, diced
2 tablespoons each Thai basil, mint, and cilantro
1 tablespoon cashews, coarsely chopped
1 teaspoon toasted sesame seeds

2 teaspoons toasted sesame oil
2 teaspoons rice vinegar
4 teaspoons low-sodium soy sauce
1 teaspoon light brown sugar
2 teaspoons minced fresh ginger
1 Thai chile, finely chopped (with as many seeds as you'd like)

Following cooking instructions for the Kashi pilaf or grain of your choice.

Place the shrimp in a medium bowl with 1 teaspoon sesame oil, salt and pepper. Toss well to coat, and set aside for 5-10 minutes.

Meanwhile, place all other salad ingredients (except sesame seeds) in a bowl, and toss gently.

To make the dressing, whisk all ingredients together in a small bowl and set aside.

Heat remaining 1 teaspoon sesame oil in a large skillet over medium-high heat. Add shrimp and cook 5 to 6 minutes, turning to ensure that they brown evenly on both sides.

In a large bowl, combine cooked pilaf, vegetables, and shrimp. Pour dressing evenly over the salad and toss well to coat. Garnish with toasted sesame seeds.

**Kashi 7 Whole Grain Pilaf is available at most major supermarkets and specialty or organic markets such as Whole Foods. Other chewy whole grains such as barley, brown rice, or wheatberries can be substituted.

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

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10/3/08 3:12 P

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Coconut Curry Baked Tilapia with Mashed Yams
(serves 2)

2T thai red curry paste
3T coconut cream (can sub in light coc milk)
3T cilantro, minced
1/2C water
1lb spinach, washed and mostly dry
1 small zucchini, sliced
3 mushrooms, sliced
1 red pepper, sliced
1 green onion, sliced
2 tilapia fillets
salt and pepper
1 large yam or sweet potato

1. Preheat oven to 375F.
2. In a small skillet over medium heat fry curry paste, stirring regularly. Add coconut cream and continue for another minute, then add 1T of cilantro and water, bring to a simmer and turn down to low and put aside.
3. Meanwhile in a casserole dish layer the vegetables: spinach, zucchini, mushrooms, pepper and half of the green onions. Spoon 3T of the curry mixture evenly over the top. Lay on the fish and sprinkle with salt and pepper. Top with another spoonful of curry mixture. Cover the casserole with aluminum foil tightly and bake for 20 minutes.
4. When you are approaching your 20 minute mark poke the yam with a fork in several places, and put on a paper towel lined microwaveable safe plate. Microwave on high for 2 1/2 minutes then flip and continue for another 2, check to make sure it is very soft.
5. After 20 minutes check the fish to see if it flakes. If it isn't cooked remove the aluminum foil and bake for another 5 or so until cooked.
6. Remove yam from it's skin into a bowl and add 1/2 the remaining green onion and half the cilantro. Add a good pinch of salt and the last of the curry sauce. Mash roughly with a fork.
7. Plate half the veggies and fish beside half the mashed yam on each plate. Garnish with remaining onion and cilantro.

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

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5/24/08 9:59 A

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Sea Bass with Mango and Black Bean Salsa

Roasted Sea Bass

1 pound sea bass (or other white fish)
1 teaspoon oil
salt and pepper to taste

1. Lightly oil you broiler pan to prevent the fish from sticking.
2. Season the sea bass with the salt and pepper.
3. Bake the sea bass in a preheated 450F oven until cooked (no longer opaque), about 10-15 minutes depending on how thick the sea bass is.

Mango and Black Bean Salsa

4 small mangos (peeled, stoned and cut into bite sized pieces)
1 can black beans (rinsed and drained)
2 jalapeo peppers (chopped)
2 green onions (chopped)
1 handful cilantro (chopped)
1 teaspoon cumin
1 lime (juice)

1. Mix everything in a large bowl.

Serve salsa over fish!

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

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5/6/08 2:41 P

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Shrimp and Avocado Salad with Edamame, Cilantro, Chipotle, and Lime
(Makes about 4 servings)

1 lb. cooked shrimp (I used 31-40 count size frozen cooked shrimp and thawed them overnight in the refrigerator)
2 avocados, diced in pieces about 1/2 inch square
1 cup shelled edamame (optional but good in this. Chopped celery would be a good substitute.)
1/4 cup sliced green onions
1/2 cup finely chopped cilantro
2 T + 1 T fresh squeezed lime juice
1/4 cup olive oil
1/4 tsp. ground Chipotle chile powder (I use Penzeys ground Chipotle. Could also use hot sauce such as Sriracha or Tabasco.)
1/2 tsp. Spike Seasoning (optional but recommended.)
salt to taste (I used Vege-Sal)

If using frozen shrimp, thaw overnight in the refrigerator or in the bag in barely warm water, then drain well in a colander. While shrimp drain, dice avocado and toss with 1 T lime juice in plastic bowl. Shell edamame and add to avocado.

If shrimp still look wet, dry them with paper towels, then cut in pieces close to the same size as avocado pieces. Add shrimp and sliced green onions to avocado-edamame mixture.

Mix 2 T lime juice, ground Chipotle chile powder or hot sauce and Spike Seasoning if using, then slowly add olive oil, whisking together. Gently stir dressing into salad. (You may not need all the dressing, depending on how wet you like your salads.) Add chopped cilantro and season to taste with salt, and stir to barely combine. Serve immediately.

Low- glycemic Suggestions:
This salad is a perfect main dish salad for low-glycemic eating plan. You could serve it over lettuce if desired. This would taste great served inside whole wheat pita bread.

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

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4/10/08 1:52 P

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Seared Jumbo Scallops with Cauliflower Puree & Grilled Asparagus
(serves 2)
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
Seasoning salt

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

Make sauce:
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.


Citrus Scallops
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

Calories: 263

* 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 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 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

Avocado Dressing:
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 saut 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. (Dont 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)

Nutritional Information
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


Peanut sauce:
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
Cooking spray

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. Sauté 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
Nutritional Information

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
Cooking spray
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!

Nutritional Information

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
Cooking spray
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.

6 servings

Nutritional Information
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 jalapeños, 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 jalapeños 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)
Nutritional Information

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



Up-front prep: 5 minutes
Then marinate 4 – 48 hours
Then prep: 5 minutes
Then time to table: 25 minutes
Serves 4

1 pound salmon
3/4 cup maple syrup ***Use Sugar Free Maple Syrup
1/4 cup soy sauce

Cooking spray
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 skin’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 it’s too peppery for someone, it’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.

Serves 4

266 cal, 10 g total fat (2 g sat), 1 g fiber


Shrimp and Celery Salad (p1)
4 servings

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.

330 Calories

Spiced whitefish with mild chile puree (p1)
4 servings


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.

200 calories


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.




1 - 1 1/2 lbs freshTilapia Filets (Any thin white fish can be sub.)
1 Package Frozen Chopped Spinach (Thawed)
Olive Oil Pam
Fresh Mushrooms
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

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