Some good fish recipes @weightwatchers

Posted: May 30, 2012 in Uncategorized
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4 Fresh Ideas for Fish

A New York City chef shares healthy ways to cook this protein-rich swimmer.
Article By: Weight Watchers Magazine
4 Fresh Ideas for Fish

Looking for some easy and delicious ways to prepare fish? We asked chef Kyle Shadix, MS, RD, a meetings member, instructor at the New York Restaurant School, and director of Nutrition & Culinary Consultants to provide us with some additional recipes to supplement the article in the July/August issue of Weight Watchers Magazine.

Pick up some fresh fish, and try one of these ideas tonight.

Soy and Honey Glazed Salmon

Makes 4 servings
PointsPlus™ value | 9 per serving

Ingredients

  • 4 (6-ounce) wild salmon fillets, skinned and cut into 3-inch squares
  • 1/2 cup reduced-sodium soy sauce
  • 1/4 cup honey
  • 1 head of garlic, peeled and thinly sliced

Instructions

  1. In a saucepan, combine soy sauce and honey, mixing well, and bring up to a boil. Reduce to a simmer, add garlic slices, and arrange salmon pieces flat on the bottom of the pan. Cover with foil and cook 10 minutes. Uncover; turn salmon pieces over and cook until the salmon is just opaque in the center, about 2 minutes longer. Serve over rice.
Optional: Top with a handful of freshly chopped scallions for added freshness and crunch.

Serving size: One piece salmon and about 2 Tbsp sauce, without rice

Tilapia with Pico de Gallo

Makes 4 servings
PointsPlus™ value | 7 per serving

Ingredients

  • 4 (6-ounce) skinless tilapia fillets
  • Table salt
  • Black pepper, freshly ground
  • 4 teaspoons olive oil
  • ½ cup all-purpose flour
  • 1 lemon, cut into 4 wedges
  • 2 cups pico de gallo, store-bought

Instructions

  1. Season fillets with salt and pepper and pat all over with flour. Heat oil in large nonstick skillet over medium-high heat. Add fillets and cook until golden-brown and just opaque in the center, about 4 minutes on each side. Transfer the fillets to serving dish. Top with pico de gallo and serve at once with the lemon wedges.
Serving Size: 1 fillet with ½ cup pico de gallo

Mediterranean Swordfish

Makes 4 servings
PointsPlus™ value | 7 per serving

Ingredients

  • 4 (6-ounce) skinless swordfish or grouper fillets
  • 1 serving olive oil cooking spray
  • 1 cup plain fat-free yogurt (Greek-style)
  • 1/2 cup red onion chopped
  • 1/4 cup feta cheese crumbled
  • 20 medium olives, kalamata, pitted and chopped
  • 4 medium sun-dried tomatoes, without oil, chopped
  • 1 tablespoon lemon zest

Instructions

  1. Preheat oven to 400°F. Spray a large baking dish with olive oil nonstick spray. Combine yogurt, red onion, cheese, olives, sun-dried tomatoes and lemon zest in a bowl. Place fillets in 1 layer in baking dish; top with cheese mixture. Bake until the fillets are just opaque in the center, about 10 minutes.
Optional: Top with chopped basil and fresh grape tomatoes.

Serving Size: 1 fillet and 1/4 cup yogurt mixture

Mahi-Mahi Marinara

Makes 4 servings
PointsPlus™ value | 10 per serving

Ingredients

  • 4 fillets mahi-mahi skinless, or another firm-fleshed fish (6 oz each)
  • 1/2 pound uncooked whole-wheat spaghetti or linguini
  • 1 spray cooking spray
  • Table salt
  • Black pepper, freshly ground
  • 16 oz marinara sauce, store bought

Instructions

  1. Cook the linguini according to package directions, omitting the salt if desired. Meanwhile, preheat oven to 400°F. Spray a large baking dish with nonstick spray. Sprinkle the fillets with salt and pepper; place in one layer in baking dish.
  2. Spoon the sauce evenly over the top. Bake until the fillets are just opaque in the center, 15-20 minutes. Spoon the fillets and sauce over the linguine and serve at once.
Serving Size: 1 fillet with ½ cup sauce and 1 cup linguine

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