Winter Super Foods: Dried Fruit: Recipes

Last Editorial Review: 3/31/2005

WebMD Public Information from the Department of Health and Human Services

WebMD Weight Loss Clinic - Feature

Wild Rice With Sun Dried Tomatoes| Sea Bass With Dried Fruit Salsa


Our Advice: Journal as 1/2 cup starchy foods without fat + 1 teaspoon oil

4 oz wild rice
2 Tbsp pine nuts
1 cup sun dried tomatoes (not packed in oil)
1/4 cup sliced black olives
1/4 cup minced parsley

  • Cook the rice in an abundant amount of boiling, salted water in a large pot for 35 to 45 minutes or until the grains have almost doubled in size and are tender but still chewy.
  • Toast the pine nuts lightly (dry skillet) until tan and add to rice.
  • Toss gently to mix.

Yield: 4 servings

Nutritional Analysis per serving: Calories 170, Fat 4g, Calories From Fat 20%, Protein 7g, Carbohydrates 30g, Fiber 3g, Cholesterol 0mg, Sodium 358mg.


Our Advice: Journal as 1/4 cup dried fruit + 6 ounces lean fish with 1 teaspoon fat.

4 (5- to 6-ounce) sea bass fillets, about 1 inch thick
2 tsp olive oil
2 tsp ground coriander
1 tsp ground cumin
1/4 tsp cinnamon
1/4 tsp cayenne pepper
3/4 tsp salt
1/4 cup of each dried fruit, mango, papaya, cherry, and pineapple
1/3 cup apple juice or cider
2 Tbsp cider vinegar
2 Tbsp apricot jam
2 Tbsp chopped cilantro

  • Rub fish with olive oil.
  • Combine coriander, cumin, cinnamon, and cayenne pepper; mix well. Set aside 1/2 teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture.
  • Rub seasonings over both sides of fish.
  • Heat a large nonstick skillet over high heat until hot.
  • Add fish. Reduce heat to medium, cook 3-5 minutes or until fish is browned and seared. Turn fish over; cook about five minutes or until fish is slightly firm and flaky.
  • Combine dried fruit, juice, vinegar, and 1/2 teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand five minutes.
  • Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.

Yield: 4 servings

Nutritional Analysis per serving: Calories 337, Fat 6g, Calories From Fat 16%, Protein 28g, Carbohydrates 43g, Fiber 3g, Cholesterol 58mg, Sodium 241mg.

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