Fish/Seafood
Crunchy Garlic-Broiled Halibut
Makes 6 servings
1/3 cup chopped fresh flat-leaf parsley
2 tablespoons olive oil
3 garlic cloves
Six 6-ounce halibut steaks
1/4 cup + 1 1/2 teaspoons plain dried bread
crumbs
Preheat broiler. Line baking sheet with
foil.
In mini food processor, combine parsley,
oil, garlic and 1 tablespoon + 1 1/2
teaspoons water; process until finely
chopped. Transfer mixture to small bowl.
Place fish on prepared baking sheet;
spread each fish steak with a thin layer of
parsley mixture. Broil fish 4" from heat, 3
minutes. Remove fish from broiler; leave
broiler on.
Add bread crumbs to remaining parsley
mixture; stir to combine. Pat an equal
amount of bread crumb mixture onto each
fish steak; broil 3 minutes longer, until
fish flakes easily when tested with a fork.
EACH SERVING (1 HALIBUT STEAK)
PROVIDES: 1 Fat, 2 Proteins, 1/4 Bread
PER SERVING: 222 Calories, 8 g Total Fat, 1 g
Saturated Fat, 46 mg Cholesterol, 123 mg
Sodium, 4 g Total Carbohydrate, 0 g Dietary
Fiber, 31 g Protein, 87 mg Calcium
Tuna-Noodle Casserole
Makes 4 servings
4 1/2 ounces medium egg noodles
1 cup chopped onions
1 cup chopped celery
1 cup chopped bell peppers (green, red and
yellow)
1 cup sliced mushrooms
1/2 cup frozen sweet corn, thawed
One 10.5-ounce can reduced-calorie
undiluted mushroom soup (70 calories per
can)
8 ounces drained canned chunk light tuna
packed in water, flaked
1/2 cup skim milk
Few drops hot pepper sauce
2 tablespoons minced parsley
1/2 teaspoon freshly ground black pepper
2 slices reduced-calorie fresh whole-wheat
bread, made into crumbs
1 tablespoon + 1 teaspoon grated Parmesan
cheese
2 medium tomatoes, sliced
Preheat oven to 350oF. Spray shallow 2-
quart casserole with nonstick cooking
spray. In large pot of boiling water, cook
noodles 8 minutes, until tender. Drain;
keep warm.
Meanwhile, spray a large saucepan with
nonstick cooking spray. Add onions and
celery; cook, stirring frequently, about 2
minutes, until tender-crisp. Add bell
peppers, mushrooms and corn. Continue
cooking and stirring, 5 minutes longer,
until tender.
Stir in soup, tuna, milk, hot pepper sauce,
parsley and pepper.
Remove from heat; stir in noodles.
Transfer to prepared casserole.
Sprinkle with bread crumbs and Parmesan
cheese; bake 15-20 minutes, until crumbs
are golden brown and crisp. Top with fresh
tomato slices. Serve hot.
EACH SERVING (1 1/2 CUPS) PROVIDES: 3
Vegetables, 1 Protein, 2 Breads, 40 Optional
PER SERVING: 342 Calories, 27 g Protein, 5 g
Fat, 50 g Carbohydrate, 597 mg Sodium, 56 mg
Cholesterol, 6 g Dietary Fiber
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