Summer Seafood: Tips & Recipes (cont.)
1 1/2 pounds jumbo shrimp (about 16), peeled, deveined, and patted dry with paper towels
2 teaspoons extra-virgin olive oil or canola oil
About 1/4 teaspoon salt
About 1/4 teaspoon freshly ground black pepper
About 1/4 teaspoon paprika
Dipping Sauce Suggestions:
1/4 cup jalapeno jelly, warmed briefly in the microwave to soften
1/4 cup bottled chili sauce
Salsa (like peach salsa).
- Get the grill or barbeque hot according to manufacturers instructions.
- Brush the outside of the shrimp lightly with oil. Sprinkle both sides of shrimp lightly with salt, pepper, and paprika.
- Place shrimp over direct, high heat on the grill. Grill about 2 minutes on the first side, then flip over and cook about 2 more minutes until cooked throughout.
- Serve warm with dipping sauce.
Yield: 5 servings
Per serving: 160 calories, 27 g protein, 2 g carbohydrate, 4 g fat, 0.7 g saturated fat, 2 g monounsaturated fat, 1.3 g polyunsaturated fat, 200 mg cholesterol, 0 g fiber, 308 mg sodium. Calories from fat: 25%.
Easy Herb Butter Scallops
The less you fuss with scallops, the better they tend to taste. Serve these scallops on a bed of whole-wheat pasta or steamed brown rice and with a side of steamed vegetables and/or a green or fruit salad.
1 pound large sea scallops, rinsed in cold water then patted dry with paper towels
2 teaspoons olive oil or canola oil
1 tablespoon whipped butter
2 tablespoons finely diced shallot
1/4 cup dry white wine or champagne
1 tablespoon finely chopped parsley
1 tablespoon finely chopped chives
Salt and freshly ground black pepper (optional)
- Heat a large nonstick frying pan over medium-high heat for a minute or so. Add 1 tablespoon of olive oil and let it heat up about 30 seconds. Place scallops in the pan with plenty of room between them so they will sizzle instead of steam.
- Let the scallops sizzle until the bottom side is browned and crisp (2 to 4 minutes). Gently turn over and cook the other side until well browned (2 to 4 minutes). When you cut into a scallop, it should be barely firm to the touch and a more solid white color throughout.
- Take the pan off the heat. Move the scallops to a plate and cover with a sheet of foil to keep them warm.
- Return pan to the stove over medium heat. Add a tablespoon of whipped butter and the shallots and saute for about a minute. Add the wine and simmer until it is reduced by about half (1-2 minutes). Reduce heat to low, stir in the parsley and chives, and continue to simmer for only a minute. Turn off the heat and add the scallops. Let sit about a minute to warm the scallops and meld flavors. Add salt and pepper to taste, if desired.
Yield: 4 servings
Per serving: 141 calories, 19 g protein, 4 g carbohydrate, 5 g fat, 1.6 g saturated fat, 2.3 g monounsaturated fat, 0.6 g polyunsaturated fat, 43 mg cholesterol, 0 g fiber, 203 mg sodium. Calories from fat: 33%.
Sizzling Summer Fish Tacos
1/4 cup bottled peach sauce
1/4 cup chardonnay or other white wine
1 tablespoon canola oil
About 1.4 pounds halibut fillet (preferably tail piece)
Salt and pepper as desired
4 cups shredded cabbage or coleslaw mix (found in bags in the produce department)
1 cup salsa of your choice (try roasted tomato or peach salsa)
1 avocado, diced
2 tablespoons light mayonnaise (optional)
3 tablespoons fat-free sour cream (optional)
- Mix peach sauce, white wine, and canola oil in a 2-cup measure, then spread over both sides of the halibut fillet(s) sitting in a plastic container. You'll probably need to cut the tail piece in half lengthwise to make two good size pieces. Sprinkle salt and pepper over the fish as desired. Cover container and keep in refrigerator for a few hours.
- When grill is good and hot, brush the cooking grate clean. Grill fish fillets over direct HIGH heat (with lid closed as much as possible) until the flesh is starting to break into flakes and the color is opaque throughout, about 5 minutes per side. Break fish into 8 equal-sized pieces to fit the length of a tortilla.
- Meanwhile, add shredded cabbage, salsa and avocado, plus light mayonnaise and fat-free sour cream if desired, to a medium bowl. Toss to blend well.
- After fish comes off the grill, warm tortillas a few at a time over direct heat with the lid open for about 30 seconds per side.
- Assemble each taco by filling with about 1/2 cup of cabbage mixture and a piece of the fish.
Yield: 4 servings (2 tacos each)
Per serving (not including added salt): 450 calories, 39 g protein, 38 g carbohydrate, 14.3 g fat, 2.2 g saturated fat, 8.3 g monounsaturated fat, 4.1 g polyunsaturated fat, 50 mg cholesterol, 6.5 g fiber, 420 mg sodium. Calories from fat: 33%.
Recipes provided by Elaine Magee; © 2007 Elaine Magee
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.
Published May 28, 2007.
SOURCES: Julie Del Barto, communications manager/broadcast, American Heart Association, National Center, Dallas. Harris, W.S., et al., The American Journal of Cardiology, November 2006; vol 98: pp 1393-1395. American Heart Association web site. Weber-Stephen Products Co web site: "Fish and Seafood Grilling Time."
©2007 WebMD Inc. All rights reserved.