Recipes from the Sea

Swimmingly good recipes for fish

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column

You're a smart consumer. You know how important seafood is to your diet: It's low in saturated fat, rich in protein, and full of the beneficial omega-3 fatty acids that protect your body. You also know the top safe seafood choices -- canned tuna, shrimp, pollock, salmon, cod, catfish, clams, flatfish, crabs, and scallops -- and that the FDA says to eat only two 7-ounce servings of these each week.

So you're all set to try out these delicious recipes. Enjoy!

Light Salmon Fritters

Journal as 1 serving of fatty fish without added fat.

1 egg yolk
2 tablespoons egg substitute (Egg Beaters)
2 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon dill weed
1/8 teaspoon pepper
1/2 teaspoon parsley flakes (or 1 teaspoon chopped fresh parsley)
1 3/4 to 2 cups boneless, skinless, and poached or grilled salmon, preferably wild, broken into very small pieces (The Lemon-Broth Poached Salmon recipe below makes exactly this amount of salmon.)
2 egg whites
Canola cooking spray

  • Beat egg yolk with egg substitute in medium bowl until thick. Add flour, salt, dill, pepper, and parsley, and stir to blend. Stir salmon pieces into flour mixture.
  • Beat egg whites until stiff. Fold them into salmon mixture.
  • Coat a nonstick frying pan generously with canola cooking spray. Start heating the pan over medium heat. Use a 1/4-cup measure to scoop out 1/4 cup of the fritter batter and add to pan. Repeat with remaining batter until pan is full. Continue to cook until bottom side is nicely browned (about 3 to 5 minutes). Turn to other side and cook until browned (3 minutes more)
  • Remove fritters from pan and repeat step 3 to finish the fritter batter.

Makes 3 servings (about 3 fritters each).

PER SERVING: 227 calories, 29 g protein, 4.5 g carbohydrate, 9 g fat, 1.7 g saturated fat, 3.2 g monounsaturated fat, 3.4 g polyunsaturated fat, 137 mg cholesterol, 0.2 g fiber, 288 mg sodium. Calories from fat: 39%.

Salmon Steaks Poached in Lemon Broth

Journal as 1 serving of fatty fish without added fat.

Juice from 1 large or 2 small lemons
1/3 cup low-sodium chicken broth
2 salmon steaks or fillets (about 12 ounces), preferably wild salmon

  • Place lemon juice and chicken broth in medium saucepan with cover. Add raw salmon steaks.
  • Bring liquid to slow boil over medium-low heat. Reduce heat slightly, cover, and simmer 5 minutes.
  • Flip salmon over, cover, and continue to simmer 5 more minutes or until salmon is cooked throughout.

NOTE: You can serve the salmon over steamed brown rice and top with a tablespoon of the lemon broth.

Makes 2 servings

PER SERVING (if 2 servings per recipe including broth): 250 calories, 34.5 g protein, 1.4 g carbohydrate, 11 g fat, 1.8 g saturated fat, 3.6 g monounsaturated fat, 4.4 g polyunsaturated fat, 94 mg cholesterol, 0.2 g fiber, 93 mg sodium. Calories from fat: 41%.

Seafood Salad

Journal as 1 serving of lean fish or seafood with 1 teaspoon fat.

2 tablespoons light mayonnaise
1/3 cup fat-free or light sour cream
Juice from 1/2 lemon
1 cup shredded cooked crabmeat or imitation crabmeat (about 1/3 pound)
1 cup bay shrimp, cooked (about 1/3 pound)
1/2 cup chopped celery
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper (add more to taste)
2 tablespoons sliced black olives
1 green onion, chopped
6 cups chopped Romaine or green leaf lettuce or spinach

  • Combine light mayonnaise with sour cream and lemon juice in medium bowl.
  • Stir in crab, shrimp, celery, salt, pepper, olives, and green onions. Chill at least 1 hour.
  • Serve each serving of seafood salad on a bed of 2 cups of lettuce greens.

Makes 3 servings.

PER SERVING: 180 calories, 22 g protein, 9.3 g carbohydrate, 5.8 g fat (0.9 g saturated fat, 1.7 g monounsaturated fat, 2.7 g polyunsaturated fat), 139 mg cholesterol, 2 g fiber, 343 mg sodium. Calories from fat: 29%.

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