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Fishing for citrus.

A spritz of lemon does wonders for grilled or broiled fish. But that's just the beginning. Make these three recipes and you'll understand why the Italians and Greeks and Chinese and Japanese--we could go on--love to pair seafood with citrus fruit.

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Pan-Seared Wild Salmon
with Citrus Salsa

Other sustainable fish that you can use: Arctic
char and Spanish mackerel.

  1 orange
  1 lime
1/4 small red onion, very thinly sliced
  1 jalapeno, seeded and minced (optional)
1/4 cup cilantro leaves
  2 Tbs. canola oil, divided
  2 bell peppers, sliced
1/2 lb. zucchini, sliced
    tsp. kosher salt, divided
    Freshly ground black pepper
  1 lb. wild salmon, cut into 4 pieces

Make the salsa: Segment the orange and lime
(see box). Cut the orange segments into quarters.
Toss the orange and lime segments in a
bowl with the onion, jalapeno, and cilantro.
Set aside.

Heat 1 Tbs. of oil in a large non-stick skillet
over medium-high heat. Saute the peppers
and zucchini until well browned, 3-5 minutes.
Season with 1/4 tsp. of salt and pepper.
Remove the vegetables and keep them warm.
Wipe out the skillet with paper towels.

Heat the remaining 1 Tbs. of oil until
shimmering. Season the fish on both sides
with the remaining 1/4 tsp. of salt and pepper
and add to the skillet, skin side up. Cook
until golden brown on the bottom, about
3 minutes. Turn and cook for another 3 minutes,
or until just cooked through.

Transfer the fish to 4 plates, spoon on the
salsa, and serve with the vegetables. Serves 4.


Calories: 280
Total Fat: 14 g
Sat Fat: 2 g
Protein: 27 g
Sodium: 300 mg
Cholesterol: 50 mg
Carbohydrates: 12 g
Fiber: 3 g

Pacific Cod with
Citrus Dressing

Other sustainable fish that you can use:
Pacific halibut and farmed U.S. tilapia.
The cooking time for the fish is based on a
1 1/2-inch-thick fillet.

  2 juice oranges or blood oranges
  2 tsp. fresh lemon juice
1/4 cup flat-leaf parsley leaves, minced
  8 sprigs dill, minced
1/2 cup low-fat sour cream
1/4 tsp. kosher salt
  2 cups low-sodium vegetable broth
  1 lb. broccolini or broccoli florets
  1 lb. Pacific cod, cut into 4 pieces
  1 oz. Terra Exotic Vegetable Chips

Make the citrus herb dressing: Segment the
oranges and squeeze the leftovers to get 1 Tbs.
of juice (see box). In a separate bowl, whisk
the orange juice with the lemon juice, parsley,
dill, sour cream, and salt. Set aside.

Bring the broth to a boil in a large, deep
skillet. Add the broccolini and cook, covered,
until just tender, about 3 minutes. Remove
the broccolini and keep it warm.

Reduce the heat to low and add the fish.
Cover and poach for 2 minutes. Gently turn
the fish and cook for another 1-3 minutes,
until cooked through. Discard the poaching

Arrange the broccolini and fish on 4 plates.
Spoon the citrus herb dressing over the fish
and garnish with the orange segments and
chips. Serves 4.


Calories: 230
Total Fat: 5 g
Sat Fat: 1.5 g
Protein: 26 g
Sodium: 280 mg
Cholesterol: 50 mg
Carbohydrates: 23 g
Fiber: 6 g

Citrus Shrimp

For a vegetarian version, substitute sauteed
or baked tofu for the steamed shrimp. If you
don't eat grapefruit, you can use 3 oranges

  1 lb. shrimp, peeled and deveined
  2 pink grapefruits
1/4 cup mayonnaise
  2 tsp. fresh lime juice
  1 Tbs. lower-sodium soy sauce
1/4 English cucumber, sliced
  1 cup edamame, thawed from frozen
  8 cups salad greens
  2 Tbs. sesame seeds, toasted

Steam the shrimp until cooked through,
2-3 minutes. Segment the grapefruits and
squeeze the leftovers to get 2 tsp. of juice
(see box).

In a medium bowl, whisk together the
grapefruit juice, mayonnaise, lime juice, and
soy sauce. Mix in the shrimp, cucumber, and

Arrange the salad greens and grapefruit
segments on 4 plates, top with the shrimp
mixture, and garnish with the sesame seeds.
Serves 4.

PER SERVING (3 cups)

Calories: 400
Total Fat: 17 g
Sat Fat: 2 g
Protein: 31 g
Sodium: 440 mg
Cholesterol: 180 mg
Carbohydrates: 33 g
Fiber: 8 g


How to Segment Citrus Fruit

1. Using a sharp knife, cut about a half-inch slice off each end so that the fruit can stand on end.

2. Slice off strips of the peel, pith, and outer membrane, working from top to bottom around the fruit.

3. Working over a bowl, cut between the inner membranes to separate out the segments.

4, If the recipe calls for juice, squeeze the cut-off top and bottom and the leftover inner membranes.

To watch Kate segment a grapefruit, go to
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Title Annotation:HEALTHY COOK; pan-seared wild salmon with citrus salsa
Author:Sherwood, Kate
Publication:Nutrition Action Healthletter
Article Type:Recipe
Date:Mar 1, 2010
Previous Article:The changing American diet.
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