2004-01-29 / Arts & Entertainment

Low-Carb, High-Flavor, Healthy Fish

Low-Carb, High-Flavor, Healthy Fish

Sautéed Alaska Pollack With Spicy Lemon-Walnut Butter SauceSautéed Alaska Pollack With Spicy Lemon-Walnut Butter Sauce

Whether you’re on one of the popular weight loss diets or simply following a healthy lifestyle, you know that fish is a great high-protein, low-carbohydrate choice. Fish is convenient, time- saving and versatile. You can cook it from a fresh, frozen or thawed state. You can broil, grill, bake, sauté or poach it in minutes.

When you eat fish, not only are your taste buds happy, so is the rest of your body. Eating fish provides protein, vitamins and essential fatty acids that contribute significant health benefits to fight heart disease and diabetes. Salmon and other fatty fish provide essential omega-3 fatty acids for brain and eye development in the fetus and infant. For people with heart disease, a small 3-ounce fillet of a fatty fish like salmon can provide the daily levels of omega-3 fatty acids recommended by the American Heart Association.

Fast & Spicy Alaska Halibut

20-Minute Meal

1 tablespoon paprika

1-1/2 teaspoons each dried oregano and dried thyme

1 teaspoon each onion powder and garlic powder

1 teaspoon each black pepper and salt

1/2 teaspoon cayenne pepper, or to taste

4 Alaska Halibut steaks or fillets (4 to 6 ounces each), fresh, thawed or frozen

1-1/2 tablespoons butter, melted

Preheat broiler/oven or grill to medium-high heat. Mix together all dry sea-soning ingredients until well combined. Rinse any ice glaze from frozen steaks/ fillets under cold water; pat dry with paper towel. Place steaks/fillets on spray- coated or foil-lined baking sheets. Brush butter onto top surfaces of steaks/ fillets and sprinkle with 1/2 teaspoon seasoning mixture. Grill or broil 5 to 7 inches from heat, 8 minutes for thawed halibut, 13 minutes for frozen, or just until fish is opaque throughout.

Store remaining seasoning mixture in an airtight container for future use.

Makes 4 servings.

Nutritional information per serving: 239 calories, 8.4g total fat, 36g protein, 3g carbohydrate, 1g fiber, 0g sugar, acids

Sautéed Alaska Pollock With Spicy Lemon-Walnut Butter Sauce

25-Minute Meal

6 tablespoons butter, divided

4 Alaska Pollock fillets (4 to 6 ounces each), fresh, thawed or frozen

Salt and black pepper

1/2 cup chopped walnuts

1 tablespoon lemon juice

2 teaspoons grated lemon zest

1/4 to 1/2 teaspoon cayenne pepper

1 tablespoon snipped chives

Melt 2 tablespoons butter in a large non-stick skillet over medium heat. Rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel. Season fillets with salt and pepper; sauté fresh/thawed fillets 3 minutes per side, or frozen fillets 6 minutes per side, turning once. Cook just until fish is opaque throughout. Remove fillets from skillet; keep warm. Wipe out pan, if necessary. Add walnuts to skillet; cook until walnuts are lightly toasted, shaking pan occasionally to prevent walnuts from burning. Add re-maining ingredients and heat through. Spoon sauce over fish to serve.

Variation: Alaska Cod or Sole fillets can also be used. Adjust cooking times for larger cod fillets.

Makes 4 servings.

Nutritional information per serving: 366 calories, 28g total fat, 27g protein, 2.7g carbohydrate, 1g fiber, .5g sugar, 605mg sodium, 2.1g omega-3 fatty acids

Mexi-Salmon Bake

30-Minute Meal

Vegetable oil cooking spray

1-1/2 cups (about 7 ounces) fresh or frozen sweet pepper strips

7 eggs

1/2 cup water

1-1/2 teaspoons Cajun or Creole seasoning

1 can (14.75 ounces) or 2 cans (7.5 ounces each) traditional pack Alaska Salmon or 2 cans or pouches (6 to 7.1 ounces each) skinless, boneless salmon, drained and chunked

1 cup (4 ounces) shredded Colby-Jack or Mexican cheese blend, divided

Preheat oven to 400°F. Spray coat 9-inch baking dish. Microwave peppers on HIGH on microwaveable plate, 2 to 3 minutes for frozen, 1 to 2 minutes for fresh. Drain or pat dry peppers. Transfer peppers to baking dish. Beat together eggs, water and seasoning. Stir in sal-mon and 3/4 cup cheese. Pour mixture over peppers. Top with remaining 1/4 cup cheese. Bake 18 to 20 minutes, until puffed and golden.

Makes 4 to 6 servings.

Nutritional information per serving: 324 calories, 20g total fat, 31g protein, 4.1g carbohydrate, .8g fiber, 1.8g sugar, 846mg sodium, 1.5g omega-3 fatty acids

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