Culinary Corner: Fish Recipes
From: 3-A-Day of Dairy
July 01,2010
From: 3-A-Day of Dairy
July 01,2010
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Whether you have caught them yourself or picked them up at your local grocery store, fish offer some great health benefits. In general, fish are a good low-fat, high-protein food that can be prepared many different ways. Also, many fish are a good source of Omega-3 fatty acids, which have been shown to help keep depression in check and are great for your heart health. Here are some delicious fish recipes for you to try this summer.
Baked Fish au Gratin
Makes 6 Servings
Prep Time: 10 minutes Cook Time: 10 minutes Ingredients:
6 frozen or fresh fish fillets such as orange roughy, cod, haddock or flounder (about 2 pounds), thawed
Nonstick cooking spray
1/4 cup fat-free mayonnaise
1/2 cup plain low-fat yogurt
1 1/4 cups sharp Cheddar cheese, shredded
1 tsp. lemon pepper seasoning
1 cup bread crumbs
Directions:
Preheat oven to 350 degrees Fahrenheit and place fillets in a 13 x 9-inch baking dish sprayed lightly with cooking spray. Combine mayonnaise, yogurt, cheese and seasoning in a bowl; mix well and spoon over fillets. Spray breadcrumbs lightly with cooking spray and toss to blend; sprinkle over cheese topping. Bake uncovered for 9 to 11 minutes. Toast in broiler for 30 seconds or until breadcrumbs are golden brown.
Recipe created by Borden
Nutritional facts per serving:
Calories: 290
Total Fat: 9 g Saturated Fat: 4 g Cholesterol: 60 mg Sodium: 420 mg Calcium: 25 % Daily Value Protein: 33 g Carbohydrates: 17 g Dietary Fiber: 0 g
Heartfelt Tuna Melt
Makes 4 Servings
Prep Time: 5 minutes Cook Time: 5 minutes Ingredients:
6 ounces solid white tuna packed in water, drained
1/3 cup chopped celery
1/4 cup chopped onion
1/4 cup low-fat Russian or Thousand Island salad dressing
2 whole-wheat English muffins, split
3 ounces Cabot 50% Light Cheddar cheese, grated
Salt and black pepper to taste
Directions:
Preheat broiler. Combine tuna, celery, onion and salad dressing. Season with salt and pepper. Toast English muffin halves. Place split-side-up on baking sheet and top each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute longer.
Recipe created by Cabot Creamery
Nutritional facts per serving:
Calories: 210
Fat: 6 g Saturated Fat: 3 g Cholesterol: 30 mg Sodium: 417 mg Calcium: 20% Daily Value Protein: 19 g Carbohydrates: 20 g Crab Cakes with Coleslaw and Lime Dill Yogurt Sauce
Makes 8 Servings
Prep Time: 20 minutes Cook Time: 8 minutes Ingredients:
For crab cakes:
1/2 cup plain fat-free yogurt
1/3 cup grated Parmesan cheese
1/4 cup egg substitute
1 tbsp. Dijon mustard
1 tbsp. minced chives
1 tbsp. parsley chopped
1 shallot minced
1 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. pepper
1 pound lump crabmeat, fresh or canned
1/2 cup panko breadcrumbs
Nonstick cooking spray
For coleslaw:
1 container (8 ounces) plain fat-free yogurt
2 tsp. fresh lime juice
2 tsp. sugar
1/4 tsp. celery salt
1/4 tsp. salt
1/8 tsp. white pepper
1/2 tsp. red pepper sauce
1 bag (16 ounces) coleslaw mix
For lime dill yogurt sauce:
1 container (8 ounces) plain fat-free yogurt
2 tsp. lime zest
2 tsp. lime juice
2 tbsp. chopped fresh dill
1/4 tsp. salt
1/8 tsp. white pepper
Directions:
For coleslaw:
In a large bowl, mix together yogurt, lime juice, sugar, celery salt, salt, pepper and pepper sauce. Gently stir in coleslaw mix until coated. Serve chilled. For lime dill yogurt sauce: In a medium bowl, stir together yogurt, lime zest, lime juice, dill, salt and pepper. Serve chilled. For crab cakes: Mix together yogurt, Parmesan, egg, mustard, chives, parsley, shallot, garlic, salt and pepper in a large bowl. Gently mix crabmeat and breadcrumbs into yogurt mixture. Divide mixture into 8 equal portions and shape into 2-inch cakes. (Crab cakes may be refrigerated up to 4 hours before cooking). Place a large, nonstick skillet over medium high heat. Spray with nonstick cooking spray and slide crab cakes into skillet. Cook about 4 minutes per side or until golden brown and heated through. Serve hot with coleslaw and lime dill yogurt sauce. Yield: 1 crab cake plus 1/8 of the coleslaw and 1/8 of yogurt sauce, per serving. Recipe courtesy of Chef Chris Ward, Mercury Grill, Plano, Texas, on behalf of 3-Every-Day™ of Dairy
Nutritional facts per serving:
Calories: 200
Total Fat: 6 g Saturated Fat: 1.5 g Cholesterol: 60 mg Sodium: 630 mg Calcium: 30% Daily Value Protein: 19 g Carbohydrates: 17 g Dietary Fiber: 2 g Grilled Shrimp with Yogurt Cilantro Salsa
Makes 4 Servings
Prep Time: 30 minutes Cook Time: 30 minutes Ingredients:
1 1/2 cups (12-ounces) low-fat plain yogurt
1/4 cup canned coconut milk
1 cup cilantro leaves, washed
2 tbsp. mint leaves, chopped
1/2 cup each red, green and yellow bell pepper, diced
1/2 cup diced cucumber
1 jalapeño pepper, seeded and minced
1 (2-inch) piece fresh ginger, peeled and grated
1 clove garlic, minced
1/2 tsp. hot sauce, or to taste
1/4 tsp. salt
1 (8-ounce) can pineapple chunks in unsweetened juice, divided
16 large shrimp (20 pieces per pound)
1/2 tsp. Cajun Creole seasoning
1 (9-ounce) bag baby spinach leaves
Directions:
To make the salsa: mix yogurt and coconut milk in a medium bowl until smooth. Reserve 1 tbsp. each of the cilantro and diced peppers for garnish at serving time. Stir the remaining cilantro and peppers into the yogurt mixture along with the mint, cucumber, jalapeño, ginger, garlic, hot sauce and salt. Mix in 1 tbsp. of the canned pineapple juice; refrigerate salsa until serving time. Yield: about 2 1/2 cups salsa
Thread 4 shrimp and 4 pineapple chunks on each skewer. Spray with non-stick cooking spray and sprinkle with Cajun seasoning on each side. Place on heated grill and cook about 2 minutes each side or until nicely browned and shrimp is cooked. To serve, divide spinach among serving plates and spoon about 1/2 cup salsa onto each plate. Sprinkle reserved cilantro leaves and diced peppers over salsa. Place shrimp skewer alongside salsa. Recipe created on behalf of 3-Every-Day™ of Dairy by Chef Scott Campbell of SQC, New York
Nutritional facts per serving:
Calories: 180
Total Fat: 5 g Saturated Fat: 3.5 g Cholesterol: 50 mg Sodium: 390 mg Calcium: 25% Daily Value Protein: 12 g (5 grams from dairy) Carbohydrates: 23 g Dietary Fiber: 4 g Source: 3-A-Day of Dairy |
