Start to Finish: 25 minutes
Yield: 4 servings
3 | tablespoons soy sauce |
1 | clove garlic, peeled |
1 | teaspoon peeled and finely chopped fresh ginger |
2½ | tablespoons honey |
1 | teaspoon sesame oil |
¼ | cup seasoned rice vinegar |
¼ | cup olive oil |
4 | (5 oz.) salmon filets |
¼ | cup sliced water chestnuts, cut into thin strips |
1 | medium carrot, shredded |
1 | red bell pepper, thinly sliced |
3 | cups shredded Napa cabbage |
Salt and ground black pepper, to taste | |
1 large ripe Fresh California Avocado, peeled, seeded, and cut into ¼- inch cubes | |
Cooking tip: Large avocados are recommended for this recipe. A large
avocado averages about 8 ounces. If using smaller or larger size avoca-
dos adjust the quantity accordingly. As with all fruits and vegetables,
wash avocados before cutting.
Nutrition Information Per Serving: calories 390, fat 17 g, carbohydrate 26 g; protein
Recipe provided by the California Avocado Commission and The Love Diet
Champagne vinegar is a very light and mild vinegar, ideal for delicate dressings. If you cannot find Champagne vinegar, you can substitute white wine or rice vinegar, but neither will be quite as mild.
Prep: 20 minutes
Grill: 5 minutes
Makes: 4 servings
12 | fresh or frozen sea scallops (1 to 11⁄2 pounds total) |
2 | medium fennel bulbs |
3 | medium oranges, peeled and sectioned |
3⁄4 | cup pitted ripe olives, quartered |
1⁄3 | cup chopped fresh tarragon |
3 | tablespoons lemon juice |
2 | tablespoons extra-virgin olive oil |
1 | tablespoon Champagne vinegar |
1⁄2 | teaspoon kosher salt |
1⁄2 | teaspoon freshly ground black pepper |
1⁄4 | cup sliced almonds, toasted |
Fresh tarragon (optional) |
Nutrition facts per serving: 327 cal., 15 g total fat
(2 g sat. fat), 37 mg chol., 705 mg sodium, 28 g carbo.,
8 g fiber, 24 g pro.
Broiling directions: Preheat broiler. Place skewers on the unheated rack of a broiler pan. Broil 4 inches from the heat about 8 minutes or until scallops are opaque, turning once halfway through broiling.
You’ll find it helpful to have your “mise en place” before starting this recipe. “Mise en place” is a French term referring to having all your ingredients measured and ready to combine.
Prep: 45 minutes
Grill: 8 minutes
Makes: 4 servings (plus leftover relish)
4 | 5- to 6-ounce fresh or frozen halibut steaks, cut 1 inch thick |
Kosher salt | |
Freshly ground black pepper | |
3 | tablespoons extra-virgin olive oil |
1 | tablespoon chopped fresh flat-leaf parsley |
1 | tablespoon chopped fresh oregano |
11⁄2 | cups fresh or frozen corn kernels |
1 | cup finely chopped red bell pepper |
1 | cup finely chopped green bell pepper |
2 | cloves garlic, minced (1 teaspoon minced) |
1⁄4 | teaspoon kosher salt |
1⁄8 | teaspoon cayenne pepper |
1⁄2 | cup seeded and chopped tomato |
1⁄4 | cup finely chopped red onion |
3 | tablespoons chopped fresh flat-leaf parsley |
1 | tablespoon white wine vinegar |
Fresh oregano (optional) |
Nutrition facts per serving: 282 cal., 12 g total fat
(2 g sat. fat), 45 mg chol., 283 mg sodium, 13 g carbo.,
2 g fiber, 32 g pro.
Exchanges: 1⁄2 Vegetable, 1⁄2 Starch, 4 Very Lean Meat, 2 Fat
Broiling directions: Place fish on the unheated rack of a broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish flakes easily
when tested with a fork, turning once halfway
through broiling.
Wine Pairing: Chardonnay
Start to Finish: 1 hour Yield: 4 servings
1 pound | fresh or frozen large shrimp in shells |
2 cloves | garlic, minced (1 teaspoon) |
½ teaspoon | lemon peel, finely shredded |
3 cups | whole fresh baby spinach leaves |
3 cups | torn romaine |
2 | medium tomatoes, cut into thin wedges |
1 | medium cucumber, quartered lengthwise and sliced ¼ inch thick |
⅓ cup | pitted kalamata olives |
¼ cup | red onion, chopped |
¼ cup | radishes, thinly sliced |
¼ cup | feta cheese, crumbled (1 ounce) |
1 recipe | Greek Vinaigrette |
2 | large whole-wheat pita bread rounds, halved crosswise |
4 | skewers |
Culinary Notes:
Season the spinach-and-vegetable mixture with a pinch of salt and pepper before adding the vinaigrette. This allows the greens and vegetables to reveal their true flavor before they are coated by the oil in the vinaigrette.
When adding dressing to the salad, add it gradually. Some people like heavily dressed salads; others like lightly dressed salads.
Cherry tomatoes, cut in half, can be used in place of tomato wedges.
* If using wooden skewers, soak in enough water to cover for at least 1 hour before grilling.
Replace shrimp with ½-inch by 3-inch strips of boneless skinless chicken breasts.
Replace shrimp with four 4-ounce portions of salmon fillet. Leave each portion in a single piece and do not skewer. Grill or sauté until fish is approximately 130°F.
Broiler method: Place skewers on the unheated rack of a broiler pan. Broil 4 inches from the heat for 2 to 4 minutes or until shrimp are opaque, turning once halfway through broiling.
Nutrition Facts per Serving:
369 calories, 30 g protein, 16 g total fat (3 g saturated fat), 29 g carbohydrate, 6 g fiber, 179 mg cholesterol, 571 mg sodium
Start to Finish: 45 minutes Yield: 4 servings
4 4- to 5-ounce | fresh or frozen halibut steaks |
2 tablespoons | extra-virgin olive oil |
2 cloves | garlic, thinly sliced |
Parchment paper | |
2 | medium tomatoes, sliced ¼ inch thick |
1 | medium fennel bulb, cored and sliced |
Kosher salt | |
Freshly ground black pepper | |
12 ounces | zucchini, bias-sliced ¼ inch thick |
12 ounces | yellow summer squash, bias-sliced ¼ inch thick |
2 teaspoons | finely shredded lemon peel |
3 tablespoons | lemon juice |
2 tablespoons | thinly sliced fresh basil or 2 teaspoons dried basil, crushed |
Culinary Notes:
Cooking en papillote is similar to steaming or baking in a bag. If you do not have parchment paper, use foil, but be wary of letting high-acid ingredients sit in the foil for more then 1 hour.
When using paper, be sure to seal the edges tightly so the pouch does not open up when steaming.
Variations:
Substitute shrimp or chicken for fish.
Omit the lemon juice, lemon peel, and basil. Marinate the fish in Charmoula Marinade (see page {TK}) for 15 minutes. Sprinkle each layer of vegetables with 1 teaspoon excess marinade. Place fish on top. Top with 1 teaspoon capers. Crimp and fold packets.
Omit the lemon juice, lemon peel, and basil. Marinate the fish in Mediterranean Herb Marinade (see page {TK}). Place on top of vegetables. Pour 1 tablespoon excess marinade on top of vegetables. Crimp and fold packets.
Omit the lemon juice, lemon peel, fennel, olives, and basil. Marinate fish in Spicy Lime Cilantro Vinaigrette (see page {TK}). Combine 1 cup corn kernels, ¼ cup diced roasted red peppers, and 1 tablespoon chopped scallions. Season with salt and pepper. Set aside. Sprinkle the tomatoes with vinaigrette, salt, and pepper. Sprinkle zucchini and summer squash with vinaigrette, salt, and pepper. Place fish on top of squashes and top with corn and pepper mixture. Sprinkle with 1 teaspoon vinaigrette. Crimp and fold packets.
Nutrition Facts per Serving:
249 calories, 27 g protein, 11 g total fat (1 g saturated fat), 13 g carbohydrate, 4 g fiber, 36 mg cholesterol, 648 mg sodium, TK glycemic load
Start to Finish: 25 minutes Yield: 4 servings
2 | Roma tomatoes, chopped |
2 tablespoons | capers, drained |
2 tablespoons | extra-virgin olive oil |
2 tablespoons | balsamic vinegar |
⅛ teaspoon | dried oregano, crushed, or ½ teaspoon fresh oregano, chopped |
⅛ teaspoon | kosher salt |
Dash | freshly ground black pepper |
6 cups | packaged European-style torn mixed salad greens |
2 6-ounce cans | chunk white tuna (in water), drained and broken into chunks |
1 cup | canned garbanzo beans (chickpeas), rinsed and drained |
1 cup | fresh green beans, blanched |
¼ cup | pitted kalamata olives, quartered |
4 teaspoons | extra-virgin olive oil |
4 teaspoons | balsamic vinegar |
Culinary Notes:
Do not mix too early or the green beans will discolor.
Cook Once/Eat Twice: Use leftover cooked Sicilian Tuna Steak (see page {TK})
To blanch the green beans, wash beans; remove ends and strings. Leave beans whole or snap in half. In a covered medium saucepan, cook green beans in a small amount of boiling, lightly salted water for 10 to 15 minutes or until crisp-tender. Drain; place in ice water until chilled. Drain well.
Variations:
Use red wine vinegar in place of balsamic vinegar.
Add 1 cup artichoke cut in quarters
Nutrition Facts per Serving:
324 calories, 25 g protein, 16 g total fat (2 g saturated fat), 21 g carbohydrate, 5 g fiber, 36 mg cholesterol, 775 mg sodium, 5 glycemic load
Start to Finish: 45 minutes Yield: 4 servings
1 pound | fresh or frozen tuna steaks, 1 inch thick |
1 | small onion, chopped |
2 cloves | garlic, minced (1 teaspoon) |
1 tablespoon | extra-virgin olive oil |
2 pounds | Roma tomatoes, seeded and chopped, or one 28-ounce can diced tomatoes, drained |
½ cup | dry white wine |
¼ to ½ teaspoon | crushed red pepper |
¼ cup | pitted ripe olives |
2 tablespoons | capers, rinsed and drained |
2 tablespoons | fresh basil, chopped, or 2 teaspoons dried basil, crushed |
1 tablespoon | fresh mint, chopped, or 1 teaspoon dried mint, crushed |
¼ teaspoon | kosher salt |
⅛ teaspoon | freshly ground black pepper |
1 tablespoon | lemon juice |
Nutrition Facts per Serving:
233 calories, 29 g protein, 6 g total fat (1 g saturated fat), 12 g carbohydrate, 3 g fiber, 51 mg cholesterol, 377 mg sodium, 6 glycemic load
Start to Finish: 35 minutes Yield: 4 servings
1 pound | boneless, skinless salmon, halibut, or snapper |
1 tablespoon | extra-virgin olive oil |
1 cup | onion, thinly sliced |
1 tablespoon | garlic, minced |
1 4-ounce can | roasted green chile strips, drained |
1 28-ounce can | tomatoes, chopped, drained |
1 tablespoon | oregano, chopped |
3 tablespoons | capers, rinsed |
¼ cup | golden raisins |
3 tablespoons | green olives, pitted, sliced |
¾ cup | vegetable or fish stock |
Salt and pepper to taste |
Culinary Notes:
Searing the fish browns the meat and adds flavor without cooking the meat all the way through. Searing is done on high heat for a short period of time. When you are finished searing, the fish should be raw to rare. The fish will be cooked the rest of the way in the sauce.
The thickness of the meat will affect the cooking time. For a ¾-inch-thick piece of salmon, allow 8–9 minutes. For thinner fillets, cook for less time.
Once the fish is cooked, the meat is quite delicate. Use a spatula to remove the fish from the sauce.
Nutrition Facts per Serving:
350 calories, 33 g protein, 14 g fat (2 g saturated fat), 23 g carbohydrate, 4 g fiber, 80 mg cholesterol, 800 mg sodium, 8 glycemic load
Start to Finish: 20 minutes Yield: 4 servings
1 pound | salmon fillet, skinned, cut in 4-ounce portions |
2 tablespoons | whole-wheat bread crumbs |
2 teaspoons | extra-virgin olive oil |
2 tablespoons | almonds, lightly toasted, coarsely chopped |
2 teaspoons | parsley, chopped |
1 teaspoon | thyme, chopped |
Salt and pepper to taste | |
1 | tablespoon olive oil or canola oil |
Culinary Note:
If the bread crumbs are browning too quickly on the salmon, turn down the heat and cook for a longer time on the second side. You can also brown the fish on both sides, then finish it on a pan in a 350°F oven.
Variation:
Replace salmon with halibut, snapper, or black bass.
Nutrition Facts per Serving:
289 calories, 24 g protein, 20 g fat (4.5 g saturated fat), 3 g carbohydrate, 1 g fiber, 55 mg cholesterol, 81 mg sodium, 2.5 mg omega-3, 1.5 glycemic load