Category: Seafood

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7 points

Yield: 4 servings (serving size: 2 cups)

2 quarts plus 1 tablespoon water, divided
1 (16-ounce) package vacuum-packed gnocchi (such as Vigo)
4 cups (1-inch) slices asparagus (about 1 pound)
1 pound peeled and deveined large shrimp, coarsely chopped
1 cup basil leaves
2 tablespoons pine nuts, toasted
2 tablespoons preshredded Parmesan cheese
2 teaspoons fresh lemon juice
2 teaspoons bottled minced garlic
4 teaspoons extra-virgin olive oil

1. Bring 2 quarts water to a boil in a Dutch oven. Add gnocchi to pan; cook 4 minutes or until done (gnocchi will rise to surface). Remove with a slotted spoon; place in a large bowl. Add asparagus and shrimp to pan; cook 5 minutes or until shrimp are done. Drain. Add shrimp mixture to gnocchi.

2. Combine remaining 1 tablespoon water, basil, and next 4 ingredients (through garlic) in a food processor; process until smooth, scraping sides. Drizzle oil through food chute with food processor on; process until well blended. Add basil mixture to shrimp mixture; toss to coat. Serve immediately.

CALORIES 355 ; FAT 9.3g (sat 1.6g,mono 4.5g,poly 2.5g); CHOLESTEROL 170mg; CALCIUM 108mg; CARBOHYDRATE 42.7g; SODIUM 747mg; PROTEIN 26.5g; FIBER 3g; IRON 5.7mg

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5 points

Yield:  4 servings

Dressing:
2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/4 teaspoon dark sesame oil

Fish:
1 tablespoon canola oil
4 (6-ounce) tilapia fillets
1/2 teaspoon salt
1/8 teaspoon black pepper
4 cups gourmet salad greens

To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.

To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.

CALORIES 230 (30% from fat); FAT 7.7g (sat 1.8g,mono 3.9g,poly 1.4g); IRON 1.4mg; CHOLESTEROL 113mg; CALCIUM 35mg; CARBOHYDRATE 7.5g; SODIUM 485mg; PROTEIN 34.2g; FIBER 1.4g

5 points

Yield:  4 servings (serving size: 1 fillet and about 1/4 cup sauce)

Sauce:
1 large red bell pepper
2 teaspoons canola oil
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 garlic clove, minced
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey

Fish:
2 tablespoons flour
2 teaspoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
4 (6-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
Cilantro sprigs (optional)

Preheat broiler.

To prepare sauce, cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into chunks.

Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan; cook 6 minutes or until tender. Add 1/4 teaspoon salt and garlic to pan; cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; set aside. Wipe pan with a paper towel.

To prepare fish, combine flour, chili powder, oregano, and cumin in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper; dredge in flour mixture.

Heat 2 teaspoons canola oil in pan over medium-high heat. Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with sauce. Garnish with cilantro sprigs, if desired.

Beer note: Spiced Tilapia with Roasted Pepper-Tomatillo Sauce, with its nutrient-rich sauce, deserves a beer in keeping with its fresh, healthful profile. American wheat beers, like Blue Star Wheat from North Coast Brewing Co., ($8 per 6-pack) are cloudy from B vitamin-packed brewer’s yeast remaining in the beer. This brew’s slightly tart, lemony quality goes great with fish, and its billowy effervescence keeps it crisp and light on the palate. –Jeffery Lindenmuth

CALORIES 239 (32% from fat); FAT 8.5g (sat 1.6g,mono 4g,poly 2.4g); IRON 1.4mg; CHOLESTEROL 73mg; CALCIUM 27mg; CARBOHYDRATE 7.4g; SODIUM 382mg; PROTEIN 34.3g; FIBER 1.6g

4 points; 5 plus points

Yield:  4 servings (serving size: 1 fillet)

4 (6-ounce) halibut fillets
1/4 teaspoon salt
Cooking spray
1 tablespoon fresh lemon juice
1 tablespoon orange juice
1 tablespoon honey
1 1/2 teaspoons rice vinegar
1 1/2 teaspoons hoisin sauce
1 teaspoon fish sauce
1/2 teaspoon chile paste with garlic (such as sambal oelek)
1/4 teaspoon cornstarch
Lemon wedges (optional)

1. Sprinkle fish fillets evenly with salt. Heat a nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

2. Combine lemon juice and the next 7 ingredients (through cornstarch) in a small saucepan over medium-high heat, stirring well; bring to a boil. Cook 20 seconds, stirring constantly. Remove from heat. Brush about 1 tablespoon sauce over each fillet. Serve with lemon wedges, if desired.

CALORIES 205 (17% from fat); FAT 3.9g (sat 0.6g,mono 1.3g,poly 1.2g); IRON 1.5mg; CHOLESTEROL 52mg; CALCIUM 81mg; CARBOHYDRATE 6.9g; SODIUM 387mg; PROTEIN 34.3g; FIBER 0.3g

5 points

Yield:  4 servings (serving size: 1 fillet and 1 tablespoon sauce)

2 tablespoons thinly sliced green onions
2 tablespoons orange juice
1 tablespoon lemon juice
1 tablespoon low-sodium soy sauce
1 teaspoon brown sugar
2 teaspoons rice wine vinegar
1/4 teaspoon bottled ground fresh ginger (such as Spice World)
1/2 teaspoon five-spice powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
2 teaspoons canola oil

Combine green onions, juices, soy sauce, brown sugar, vinegar, and ginger in a small bowl.

Combine five-spice powder, salt, and pepper. Sprinkle both sides of fish evenly with spice mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from skillet, and serve with sauce.

CALORIES 217 (27% from fat); FAT 6.6g (sat 1.8g,mono 1.9g,poly 2.3g); IRON 1mg; CHOLESTEROL 125mg; CALCIUM 8mg; CARBOHYDRATE 3.1g; SODIUM 332mg; PROTEIN 37g; FIBER 0.2g