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veggies

Fish

breakfast

breakfastdessertfishmeatsNixMixveggies


Grilled Red Snapper
pan snapper
1-1/4 lbs. red snapper fillets
1 Tbs. plus 1 tsp. oil (EVOO, or Canola Oil)
2/3 cup seasoned breadcrumbs
1-1/4 lemons or limes, cut in wedges

1. Place breadcrumbs in a shallow plate and dredge snapper to coat.
2. Heat oil in a heavy nonstick skillet over medium heat.
3. Cook 5-6 minutes per side until fish flakes.
4. Serve with lemon or lime wedges.

Per serving: calories 265, fat 7.0g, 24% calories from fat, cholesterol 53mg, protein 32.3g, carbohydrates 17.3g, fiber 1.8g, sugar 1.5g, sodium 621mg, diet points 6.0.
Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.2, Bread: 0.9, Lean meat: 0.0, Fat: 0.9, Sugar: 0.0, Very lean meat protein: 4.5

Salmon and Fennel Salad

1 pound small new potatoes
1 fennel bulb, peeled and thinly sliced
1 head friseé (curly endive lettuce)
1 tablespoon canola oil
4 4-ounce salmon fillets
1/2 cup shaved Parmesan cheese


1. Place the potatoes in a medium saucepan and bring to a boil. Lower the heat to medium and simmer until the potatoes are tender when pierced with a fork, about 15 minutes, depending on size. Remove from the heat, drain and cool to room temperature. When the potatoes are cool slice into thin rounds.

2. Preheat the broiler.

3. Brush the fillets with oil and season with salt and pepper. Place the seasoned fillets on a non-stick baking sheet.

4. Broil the fillets for 3 to 4 minutes on each side, turning only once. (Thin fillets take less time, thicker fillets take more.) Let the fillets cool.

5. To arrange the salad, divide the friseé evenly and place on 4 chilled plates. Place the thinly sliced fennel on top and flake the salmon over the fennel. Arrange the potato slices around the salad and using a vegetable peeler, shave the Parmesan into large strips over the salad.

6. Drizzle a tart vinaigrette over the salad. Suggested vinaigrettes: Roasted Shallot Vinaigrette and Lemon Chive Vinaigrette.

Serving Size: 1 1/2 cups of salad

Per Serving

     

Calories

335

Carbohydrate

29 g

Fat

11 g

Fiber

8g

Protein

33 g

Saturated Fat

3 g

Sodium

367 mg

   

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