Deck the kitchen table this holiday season with these protein-packed, low-cal fish dishes.
Linguine with Red Clam Sauce and Fresh Basil
MAKES 1 SERVING
2 6.5 oz cans chopped clams, drained and rinsed
½ cup marinara sauce (Look for one that’s as low in calories, sugar, and salt as possible.)
3 oz whole-wheat linguini
2 tsps grated pecorino romano cheese
3–4 fresh basil leaves, cut into very thin slivers
1. Combine clams and pasta sauce in small saucepan over low heat. Stir occasionally.
2. Bring large pot of water to boil. Cook linguini according to package directions, omitting any suggested oil. Drain linguini and transfer to a medium shallow bowl.
3. Spoon sauce over top. Sprinkle with cheese cheese and basil. Serve immediately.
CHEF’S TIP Consider a bean pasta like chickpea or lentil to boost the protein content. Cook it until it’s al dente or the pasta will become mushy and taste more like beans.
|545 CALORIES||37g PROTEIN||75g CARBS||10 FAT|
1. Seared Ahi with Olive Tomato Tapenade
MAKES 1 SERVING
½ medium Roma or plum tomato, cut into ¼-inch cubes
2 tbsp black-olive
Tapenade (Look for one relatively low in fat, about 4g per 2 tbsp.)
6 oz sashimi-grade Ahi- tuna steak Olive-oil spray (propellant-free) Sea salt and freshly ground black pepper, to taste
1. Mix tomatoes and tapenade in a small bowl.
2. Place a grill pan over medium-high heat.
3. Lightly mist both sides of tuna with spray, then season both with salt and pepper. Place in hot pan. Cook until it has medium-brown grill marks, 45 to 90 seconds. Flip and repeat. Sear edges in same fashion, if desired. Transfer to plate. Top with tapenade. Serve immediately.
|287 CALORIES||53g PROTEIN||2g CARBS||6g FAT|
CHEF’S TIP Get sashimi-grade tuna if you plan to consume it raw. Otherwise, cook the tuna all the way through or try the tapenade on fully cooked halibut.
CHEF’S TIP Traditional pesto is high in unsaturated fat, which may lower inflammation. Another health perk: Garlic potentially has anticancer properties, according to the National Cancer Institute.
2. Parchment – Baked Pesto Halibut & Veggies
MAKES 1 SERVING
10 cherry tomatoes, cut in half
1 zucchini, ends trimmed and cut into ¼-inch-thick rounds
½ tbsp plus 1 tbsp prepared pesto sauce, divided
1 square parchment paper (about 15″ x 15″)
6 oz halibut filet Freshly ground black pepper, to taste (optional)
1. Preheat oven to 400°F. Place parchment so half of it sits on a medium baking sheet.
2. Toss tomatoes and zucchini in ½ tbsp pesto in medium bowl until evenly coated. Arrange on portion of parchment or baking sheet, leaving a substantial portion bare, opposite seam and near edges.
3. Place halibut on top of veggies. Brush remaining pesto over halibut.
4. Fold parchment over fish and veggies. Starting at one side and working around fish, fold and crimp edges tightly to seal and enclose filling completely. Make sure to close parchment completely, tucking final end underneath. Bake for 20 minutes.
5. Carefully open parchment, being careful not to get burned by steam. Fish should be flaky and tender throughout and veggies cooked. Season with pepper, if desired. Serve immediately.
|362 CALORIES||42g PROTEIN||15g CARBS||15g FAT|
3. Scallop Ceviche
MAKES 1 SERVING
NOTE: Don’t make this recipe too far in advance. After five or six hours, the scallops could start to get mushy.
3 tbsp lime juice, freshly squeezed
1 tsp extra-virgin olive oil
1 tsp Fresno chili (red jalapeño), very finely chopped
2 tbsp fresh cilantro leaves, coarsely chopped Sea salt
1/3 cup (¼-inch) fresh pineapple cubes
6 oz sea (jumbo) scallops, rinsed, patted dry, and quartered
1. Mix all ingredients in a small bowl. Refrigerate for at least 20 minutes (up to a few hours). Serve immediately.
CHEF’S TIP Seed the jalapeño for a milder ceviche. Wash your hands after working with the pepper: If you touch your eyes without washing your hands, they will burn.
|230 CALORIES||29g PROTEIN||15g CARBS||6g FAT|
4. Crab – Stuffed Shrimp
MAKES 2 SERVINGS
4 oz canned lump crabmeat, drained
1 tbsp light mayonnaise, preferably natural
1 tsp lemon zest
1 tsp Fresno chili pepper (red jalapeño), very finely chopped
1 tbsp whole-wheat panko breadcrumbs
8 oz extra-large (21–25 count) shrimp Olive-oil spray (propellant-free)
1. Preheat oven to 475°F. Line a small baking sheet with nonstick foil.
2. Mix crab, mayonnaise, lemon zest, and chili in small bowl until combined.
3. Spread breadcrumbs on a small plate.
4. Butterfly shrimp. Peel all but the tail (and the last joint of the shell) off shrimp. On a cutting board, stand a shrimp so that it arches toward the ceiling. Carefully stretch it from head to tail in a straight line with tail pointing away from you. Cut into it from head to tail, just deep enough to flatten shrimp, making sure not to cut all the way through. Run under water to clean. Shake dry. Repeat with remaining shrimp and place each side by side, not touching on baking sheet.
5. Divide crab among shrimp and then form a tight mound on top of each shrimp. Dip each, carefully turning it upside down into breadcrumbs to lightly coat crab. Return to baking sheet.
6. Sprinkle any remaining panko evenly over the tops. Mist tops lightly with spray. Bake seven to 10 minutes or until shrimp is no longer translucent throughout. Serve immediately.
| THE MACROS
|195 CALORIES||35g PROTEIN||3g CARBS||4g FAT|
CHEF’S TIP If you don’t have a zester, use a peeler to lightly remove the very outer layer of the peel. Don’t go deep enough to include the white (pith). Then chop the peel extremely finely.
5. Salmon Arugula Salad with Hearts of Palm & Sundried Tomato Vinaigrette
MAKES 1 SERVING
6 oz salmon fillet (skin removed) Olive-oil spray (propellant-free) Sea salt and freshly ground black pepper, to taste.
4 cups (loosely packed) arugula leaves, torn
¼ cup (¼”-thick) rounds jarred hearts of palm
¼ cup sundried tomatoes
1 tbsp drained capers
2 tbsp light vinaigrette
½ tbsp freshly squeezed lemon juice
2 tbsp shaved parmesan cheese
1. Mist salmon with spray, then season the salmon with salt and pepper.
2. Place a small nonstick frying pan over medium-high heat. Add salmon and cook until lightly browned on outside,then flip. Cook other side until lightly browned. Then turn heat to low and continue cooking, flipping once until desired ‘doneness’ is reached (somewhere between slightly and no longer translucent throughout), two to four minutes per side total.
3. In a medium bowl, toss together arugula, hearts of palm, sundried tomatoes, capers, vinaigrette, and lemon juice until well combined.
4. Transfer salad onto a serving plate and top with salmon and parmesan.
|389 CALORIES||42g PROTEIN||11g CARBS||19g FAT|
CHEF’S TIP Purchase wild-caught salmon if possible. Farmed salmon is not nearly as healthy for you, as it may have more contaminants and colour is often added.