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Hooked on light and lean fish.

From ancient times to the present, balance has remained the secret to a long and healthy life--a balance that among other things relies heavily upon a proper diet to keep our bodies in peak condition. Age-old wisdom is being confirmed by today's leaders in the fields of science and health--researchers Dr. Kenneth Cooper and Dr. Dean Ornish both take aim at high-fat foods when diagnosing America's high incidence of heart disease. Their prescription: exercise and a low-fat diet that is rich in grains, vegetables, fruits, and, in moderation, low-fat meats.

Fish tops the charts on low-fat diets and is an excellent source of protein, vitamins, and minerals. Usually lower in saturated fat than red meat and poultry, fresh fish and seafood are also a good source of omega-3 fatty acids--which appear to lower blood cholesterol. Don't go overboard, however. Limit consumption to three or four meals a week. Always use lean fish, such as halibut, sole, sea bass, or snapper. Tuna, packed in spring water, should be in every well-stocked pantry. Add flavor by cooking with spices (not salt) and vegetables--onions, parsley, carrots, mushrooms, celery, tomatoes, or whatever tempts your taste buds. Broil, poach, or bake fish--fishing in saturated fat is taboo. Use a non-stick cooking spray.

Baked Stuffed Snapper is a savory blend of chestnuts, green onions, and grated lemon peel, served on a bed of wholesome rice. Tangy Broiled Fish with Three Peppers is an easy, elegant entree. And you won't have to fish for compliments when you serve Curried Tuna Salad for an afternoon meal.

Spinach Stuffed Fish

(Fish Muffins)*

(Makes 8 servings)

4 fillets orange roughy 1 package frozen chopped spinach, thawed, drained, and squeezed 1 egg white 1 cup crushed plain bagel chips 1/2 cup nonfat cottage cheese 1 small carrot, shredded 3 tablespoons cocktail sauce 1/2 teaspoon each pepper, basil, and thyme

Slice fish fillets in half lengthwise. Line muffin tins with fish fillets. Place stuffing in middle. Bake at 350 [degrees] F for 15 minutes or until fish flakes.

To freeze, wrap each fish muffin separately with freezer wrap, then place in plastic container with tight-fitting lid. Put directly into microwave from freezer. Microwave on high power approximately 1 minute for each muffin. Garnish with julienne-style carrots, parsley, and lemon wedges.

Per serving (3/4 cup): Calories: 130 Protein: 14.8 gm Fat: 4.7 gm Sodium: 324 mg Cholesterol: 13 mg Carbohydrate: 5.5 gm

(*) Recipe courtesy of Janet Effenberger

Basil Baked Cod Fillets

(Makes 2 servings)

1/2 pound cod, haddock, lingcod, or orange roughy fillet 1 teaspoon olive oil 1 teaspoon lemon juice 1/4 teaspoon dried basil, crushed 1/8 teaspoon black pepper Dash salt (optional) or salt substitute 2 plum tomatoes, cored and cut crosswise into thin slices 2 teaspoons grated Parmesan cheese

Pat fish dry and cut into 2 serving pieces. Combine oil and lemon juice in baking dish. Add fish and turn to coat both sides. Sprinkle with basil, pepper, and salt. Overlap tomatoes in even layer on fish and sprinkle with Parmesan cheese. Cover with foil and bake at 400 [degrees] F, about 10-15 minutes or until fish just begins to flake when tested with a fork. (Recipe can be halved or doubled.)

Per serving (4 oz.): Calories: 138 Protein: 21 gm Fat: 3.1 gm Sodium: 120 mg Cholesterol: 43 mg Carbohydrate: 5.4 gm

Broiled Fish with Three Peppers

(Makes 4 servings)

1 1/2 pounds fresh or frozen fish fillets or steaks 2 tablespoons light olive oil 2 tablespoons additional oil 1 small green pepper, cut into thinly sliced strips 1 small red pepper, cut into thinly sliced strips 1 small yellow or orange pepper, cut into thinly sliced strips 1/2 pound thickly sliced fresh mushrooms 1/2 tablespoon freshly chopped basil (or 1 teaspoon dried) 1 small jalapeno pepper, finely minced (seeds removed) Salt (optional) and pepper to taste

Preheat broiler. Rinse fish under cold water. Pat very dry. Brush lightly with olive oil. Season to taste. Broil fish 4-5 inches from heat source 6-12 minutes per inch thickness until fish is just opaque throughout.

While fish is broiling, heat additional oil in a large saute pan over medium-high heat. Add remaining ingredients to pan. Thoroughly blend and stir 3-4 minutes until vegetables are heated through, but still firm in texture.

Portion fish on individual warm plates. Top each portion with sauteed vegetable mixture. Serve immediately.

Per Serving (5-6 oz. fish + 3/4-1 cup sauce): Calories: 313 Sodium: 137 mg Protein: 35.1 gm Cholesterol: 98 mg Fat: 15.8 gm Carbohydrate: 8.8 gm

Curried Tuna Salad

(Makes 6 servings)

3 cups hot cooked rice (no salt added) 1/2 cup frozen peas, thawed 1 to 2 cans (6 3/4 ounces) tuna (low-sodium), packed in water 3/4 cup chopped celery 1/4 cup sliced green onions 1 tablespoon capers (optional 1/4 cup lemon juice 2 tablespoons olive oil 1/4 teaspoon curry powder 1/4 teaspoon hot sauce Shredded romaine lettuce 2 medium fresh tomatoes, cut into wedges, for garnish

Combine hot rice and peas; toss lightly. Add tuna, celery, onions, and capers (if desired) in large bowl. Combine lemon juice, oil, curry powder, and hot sauce in small jar with lid. Shake well. Drizzle over rice mixture; toss lightly. Cover and chill 30 minutes. Serve on shredded lettuce and garnish with tomato wedges.

Per Serving (3/4 cup): Calories: 252 Sodium: 170 mg Protein: 17.6 gm Cholesterol: 51 mg Fat: 9 gm Carbohydrate: 25.2 gm

Baked Stuffed Snapper

(Makes 4 servings)

1 red snapper (1 1/2 pounds) 2 cups hot cooked rice (no salt added) 1 can (4 ounces) sliced mushrooms, drained 1/2 cup diced water chestnuts 1/4 cup thinly sliced green onions 1/4 cup diced pimiento 2 tablespoons chopped fresh parsley 1 tablespoon grated lemon peel 1/8 teaspoon ground black pepper Vegetable cooking spray 1 tablespoon melted diet margarine

Clean and butterfly fish. Combine rice, mushrooms, water chestnuts, onions, pimiento, parsley, lemon peel, salt, and pepper; toss lightly. Fill cavity of fish with rice mixture; enclose filling with wooden toothpicks soaked in water. Place fish in 13 x 9 x 2-inch baking dish that has been coated with cooking spray; brush fish with margarine. Bake fish at 400 [degrees] F 18-20 minutes or until fish flakes easily with fork. Wrap remaining rice in foil and bake in oven with fish.

Per Serving (1/2 cup rice + fish): Calories: 310 Sodium: 263 mg Protein: 37.6 gm Cholesterol: 63 mg Fat: 4.6 gm Carbohydrate: 26.6 gm

Green and Gold Fettuccine

with Salmon or Tuna

(Makes 6 servings)

2 cans (6.5-7.5 ounces each) salmon or tuna (low-sodium), drained 2 tablespoons oil 2 cloves garlic, minced 1/4 cup minced fresh parsley 1/2 teaspoon dried oregano or 2 teaspoons minced fresh 1/2 teaspoon dried basil or 2 teaspoons minced fresh 8 ounces plain and/or spinach fettuccine, cooked and drained 2 teaspoons lemon juice Coarsely ground black pepper Blanched matchstick carrots, asparagus spears, or broccoli florets for garnish, if desired Grated Parmesan cheese

Break salmon and/or tuna into large chunks; remove skin if desired. Heat olive oil in large skillet. Saute garlic until golden. Add parsley, oregano, basil, and 1/4 teaspoon black pepper; saute 30 seconds. Pour half of herb sauce over fettuccine; toss. Arrange on large, heated platter and keep warm. Add salmon and/or tuna with lemon juice to remaining sauce. Heat, stirring gently, until seafood is just hot. Spoon over hot fettuccine. Garnish with vegetables if desired. Serve with grated Parmesan cheese. (Recipe can be halved using salmon or tuna and plain or spinach fettuccine.)

Per Serving (3/4 cup): Calories: 256 Sodium: 219 mg Protein: 20.2 gm Cholesterol: 35 mg Fat: 10.7 gm Carbohydrate: 28.3 gm
COPYRIGHT 1992 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1992 Gale, Cengage Learning. All rights reserved.

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Title Annotation:recipes included
Author:Perry, Patrick
Publication:Saturday Evening Post
Date:Jan 1, 1992
Previous Article:Taking roots.
Next Article:Diet for a longer life.

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