1001 Low-Carb Recipes Part 24

Pour the wine into the skillet-pour it in around the edge rather than pouring it right over the fish. Sprinkle the oregano over the fish and let the fish simmer in the wine for 5 minutes-if it browns slightly on the bottom, all the better. Remove to serving plates, sprinkle each serving with a tablespoon (5 g) of Parmesan cheese, and serve with a lemon wedge to squeeze over it.

Yield: 3 servings 3 servings Each with 31g protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Wine and Herb Tilapia Packets This is a simple company fish dish.

1 pounds (680 g) tilapia fillets, cut into 4 portions 4 tablespoons (56 g) b.u.t.ter, divided cup (120 ml) dry white wine, divided cup (16 g) minced fresh herbs (chives, basil, oregano, thyme, or a combination of these), divided Salt Preheat the oven to 350F (180C, or gas mark 4).

Tear a piece of aluminum foil about 18 inches (45 cm) square for each fillet. Place a fillet in the center of the foil square and curl the edges of the foil up a little. Put 1 tablespoon (14 g) of b.u.t.ter, 2 tablespoons (30 ml) of wine, 1 tablespoon (4 g) of minced herbs, and just a little salt on the fillet.

Fold the foil up around the fish, rolling the edges down in the middle and at the ends so the packet won't leak in the oven. Repeat for all 4 servings.

Place the packets right on the oven shelf- there's no need for a pan-and bake for 35 minutes.

Yield: 4 servings 4 servings Each with 2 grams of carbohydrates and 1 gram of fiber, for a total of 1 gram of usable carbs and 31 grams of protein.

When it's time to serve dinner, simply place a packet on each plate and let diners open their own. That way, no one loses a drop of the yummy b.u.t.ter, wine, and herb sauce the fish cooked in.

Tilapia on a Nest of Vegetables This meal is quite beautiful to look at and a fast one-dish dinner. You could subst.i.tute green pepper for either the red or the yellow, if you like.

1 pound (455 g) tilapia fillets 3 tablespoons (45 ml) olive oil 1 cup (150 g) red pepper, cut into thin strips 1 cup (150 g) yellow pepper, cut into thin strips 1 cups (180 g) zucchini, cut in matchstick strips 1 cups (180 g) yellow squash, cut in matchstick strips 1 cup (160 g) sweet red onion, thinly sliced 1 clove garlic, crushed Salt and pepper teaspoon guar or xanthan Lemon wedges (optional) Heat the olive oil in a heavy skillet over medium-high heat and saute the peppers, zucchini, squash, onion, and garlic for just 2 to 3 minutes, stirring frequently.

Sprinkle the tilapia fillets lightly on either side with the salt and pepper and then lay them over the vegetables in the skillet. Cover, turn the heat to medium-low, and let the fish steam in the moisture from the vegetables for 10 minutes or until it flakes easily.

With a spatula, carefully transfer the fish to a serving platter and use a slotted spoon to pile the vegetables on top of the fish. Pour the liquid that has acc.u.mulated in the skillet into a blender and add the guar or xanthan. Run the blender for a few seconds and then pour the thickened juices over the fish and vegetables. To serve, spoon a mound of the vegetables onto each diner's plate and place a piece of the fish on top. A few lemon wedges are nice with this, but they're hardly essential.

Yield: 4 servings 4 servings Each with 11 grams of carbohydrates and 2 grams of fiber, for a total of 8 grams of usable carbs and 22 grams of protein.

Broiled Marinated Whiting With a big salad and some crusty bread for the carb-eaters, this makes a nice, simple supper.

6 whiting fillets cup (120 ml) olive oil 3 tablespoons (45 ml) wine vinegar 1 tablespoon (15 ml) lemon juice 1 teaspoon Dijon mustard 1 clove garlic, crushed teaspoon dried basil teaspoon salt teaspoon pepper Combine the oil, vinegar, lemon juice, mustard, garlic, basil, salt, and pepper and mix well.

Place the fillets in a large resealable plastic bag and pour in the oil mixture. Refrigerate for several hours, turning the bag over from time to time.

Preheat the broiler. Remove the fish from the marinade. Broil about 8 inches (20 cm) from the heat for 4 to 5 minutes per side or cook on a stovetop grill.

While the fish is cooking, put the leftover marinade in a saucepan, boil it briefly, and then serve it as a sauce.

Yield: 3 servings 3 servings Each with just over 1 gram of carbohydrates, no fiber, and 34 grams of protein.

If you're in a hurry or you just don't have all the ingredients to make this dish, use cup (180 ml) of store-bought vinaigrette dressing, instead.

Whiting with Mexican Flavors I made this for lunch when a friend of my husband's was visiting town, and we all agreed it was one of the best things I've ever made.

4 whiting fillets 2 tablespoons (30 ml) lime juice, divided teaspoon chili powder 2 tablespoons (30 ml) oil 1 medium onion 2 tablespoons (30 ml) orange juice teaspoon Splenda teaspoon ground c.u.min teaspoon dried oregano 1 tablespoon (15 ml) white wine vinegar teaspoon hot pepper sauce Salt and pepper Lay the whiting fillets on a plate and sprinkle with 1 tablespoon (15 ml) of lime juice, turning to coat. Sprinkle the skinless sides of the fillets with chili powder.

Heat the oil in a heavy skillet over medium heat. Add the whiting fillets. Saute for about 4 minutes per side, turning carefully, or until cooked through. Remove to a serving plate and keep warm.

Add the onions to the skillet and turn the heat up to medium-high. Saute the onions for a couple of minutes until they begin to go limp. Stir in the remaining lime juice, orange juice, Splenda, c.u.min, oregano, vinegar, and hot pepper sauce. Cook them all together for a minute or two. Season with salt and pepper to taste. Spoon the onions over the fish and serve.

Yield: 4 servings 4 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 17 grams of protein.

Each serving has only 162 calories!

Pan-Barbecued Sea Ba.s.s This has a lot of flavor for something so quick and easy! Feel free to cook any firm-fleshed fish this way.

1 pound (455 g) sea ba.s.s fillets 1 tablespoon (8 g) Cla.s.sic Barbecue Rub (page 486, or use purchased barbecue rub) 4 slices bacon 2 tablespoons (30 ml) lemon juice Cut the sea ba.s.s fillets into serving portions. Sprinkle both sides liberally with the barbecue rub.

Spray a big, heavy skillet with nonstick cooking spray and place over medium-low heat. Using sharp kitchen shears, snip the bacon into small pieces, straight into the skillet. Stir it for a moment. As soon as a little grease starts to cook out of the bacon, clear a couple of s.p.a.ces for the fish and put the fish in the pan. Cover and set your oven timer for 4 minutes.

When time is up, flip the fish, and stir the bacon around a bit, so it will cook evenly. Recover the pan and set the timer for another 3 to 4 minutes. Peek at your fish at least once; you don't want to overcook it!

When the fish is flaky, remove to serving plates and top with the browned bacon bits. Pour the lemon juice in the skillet, stir it around, and pour over the fish. Serve.

Yield: 3 servings 3 servings Each with 31 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

Sea Ba.s.s with Tapenade Cream Sauce This is another one of those recipes that would impress the heck out of you at a restaurant but is very little trouble to make for yourself at home.

12 ounces (340 g) sea ba.s.s fillet 3 tablespoons (45 ml) olive oil, divided medium onion teaspoon minced garlic or 1 clove garlic, crushed 2 tablespoons (30 ml) tapenade 1 tablespoon (15 ml) balsamic vinegar 1 teaspoon lemon juice 3 tablespoons (45 ml) heavy cream Salt and pepper Preheat the broiler.

If the ba.s.s is in one piece, cut it into two equal portions. Brush with 1 tablespoon (15 ml) of the olive oil and put it under a broiler set on high, 3 or 4 inches (7 to 10 cm) from the heat. The length of time the fish will need to broil will depend on its thickness. I use fillets about 1 inch (4 cm) thick, and they take about 5 to 6 minutes per side.

While the fish is broiling, slice the quarter-onion in half lengthwise and then slice as thinly as possible. Put the rest of the olive oil in a medium skillet over medium heat and add the onion and garlic. Saute together for 3 to 4 minutes.

Add the tapenade, stir in, and saute for a few more minutes. (Remember that somewhere in here you'll need to turn the fis.h.!.+) Now, stir the vinegar and lemon juice into the mixture in your skillet and let it cook down for 1 to 2 minutes. Stir in the cream and let the whole thing cook down for another minute.

When the fish is done, place it on two serving plates. Season the sauce with salt and pepper to taste, spoon over the fish, and then serve.

Yield: 2 servings 2 servings Each with 4 grams of carbohydrates, a trace of fiber, and 32 grams of protein.

Zijuatenejo Sea Ba.s.s 1 pounds (680 g) sea ba.s.s fillets Salt and pepper 1 teaspoon ground c.u.min 2 tablespoons (30 ml) olive oil Easy Orange Salsa (page 496) cup (16 g) chopped fresh cilantro Cut your fish into individual portions, if needed. Sprinkle it on both sides with salt and pepper and the c.u.min. Heat the olive oil in a big heavy skillet over medium-low heat and throw in the fish. Give it 4 to 5 minutes per side or until opaque all the way through. Remove each portion to a serving plate; top each with 2 tablespoons (30 g) Easy Orange Salsa and 1 tablespoon (4 g) chopped cilantro.

Yield: 4 servings 4 servings Each with 32 g protein; 2 g carbohydrate; 1 g dietary fiber; 1 g usable carb.

Brined, Jerked Red Snapper Have you had one too many meals of dried-out fish? Try brining it!

2 pounds (910 g) red snapper fillets FOR THE BRINE:.

[image]cup (100 g) kosher salt 3 quarts (2.8 L) water 2 tablespoons Jerk Seasoning (page 484 or purchased) FOR THE SEASONINGS:.

4 cloves garlic, crushed 8 teaspoons olive oil 1 rounded tablespoon Jerk Seasoning (page 484 or purchased) cup (60 ml) lemon juice 4 teaspoons soy sauce 4 scallions, sliced To make the brine: In a shallow, nonreactive container big enough to hold your fish fillets, dissolve the salt in the water-this is easier if the water's warm. Stir in the Jerk Seasoning. If you've used warm water, let it cool to no warmer than tepid before adding your fish fillets. Make sure they're submerged in the brine and let them sit for 1 to 2 hours in the fridge.

Okay, time's up. Start a charcoal fire or preheat a gas grill. Drain the brine off of your fish. In a rimmed plate or pie plate, mix together the garlic and olive oil and then stir in the Jerk Seasoning, lemon juice, and soy sauce. Reserve some marinade, lay the brined fillets in the rest of this marinade, and turn them over once or twice to coat. Let the fillets sit for 15 minutes or so. Then grill over a medium fire, 35 minutes per side. Baste both sides with the reserved seasoning mixture when you turn the fish.

When the fish is flaky, remove to serving plates and top each fillet with a sliced scallion.

Yield: 4 servings 4 servings Each serving will have 4 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 3 grams (less if you use the Jerk Seasoning recipe); 41 grams protein.

Salmon with Lemon-Dill b.u.t.ter This is a cla.s.sic flavor combination, and after you make this, you'll understand why.

4 salmon steaks, each 1 inch thick 4 tablespoons (56 g) b.u.t.ter, softened 1 tablespoon (15 ml) lemon juice 1 teaspoon dry dill weed or 1 tablespoon (3.3 g) minced fresh dill Olive oil Put the b.u.t.ter, lemon juice, and dill in a food processor with the S-blade in place. Pulse until well combined, sc.r.a.ping down the sides once or twice if necessary. (If you don't have a food processor, you can simply beat these things together by hand.) Chill.

About 15 minutes before dinner, preheat the broiler and rub each salmon steak on both sides with olive oil. Arrange the steaks on the broiler rack and broil 8 inches (20 cm) from high heat for 5 to 6 minutes per side or until the salmon flakes easily.

Place on the serving plates, top each steak with a tablespoon of the lemon-dill b.u.t.ter, and serve.

Yield: 4 very generous servings 4 very generous servings Each with only a trace of carbohydrates, a trace of fiber, and about 34 grams of protein.

Salmon in Ginger Cream This dish has all the goodness of salmon in an elegant sauce.

2 salmon fillets, 6 ounces (170 g) each, skin still attached 2 tablespoons (28 g) b.u.t.ter 1 teaspoon minced garlic or 2 cloves garlic, crushed 2 scallions, finely minced 2 tablespoons (8 g) chopped cilantro cup (60 ml) dry white wine 2 tablespoons (12 g) grated ginger 4 tablespoons (60 g) sour cream Salt and pepper Melt the b.u.t.ter in a heavy skillet over medium-low heat and start sauteing the salmon in it-you want to saute it for about 4 minutes per side.

While the fish is sauteing, crush the garlic, mince the scallions, and chop the cilantro.

When both sides of the salmon have sauteed for 4 minutes, add the wine to the skillet, cover, and let the fish cook an additional 2 minutes or so until cooked through. Remove the fish to serving plates.

Add the garlic, scallions, cilantro, and ginger to the wine and b.u.t.ter in the skillet, turn the heat up to medium-high, and let them cook for a minute or two. Add the sour cream, stir to blend, and add salt and pepper to taste. Spoon the sauce over the fish and serve.

Yield: 2 servings 2 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 36 grams of protein This dish also has lots of EPA-the good fat that makes salmon so heart-healthy!

Salmon Stuffed with Lime, Cilantro, Anaheim Peppers, and Scallions This is impressive for how simple it is, and it will feed a crowd.

1 whole salmon, cleaned and gutted, about 6 pounds (2.7 kg) 1 lime, sliced paper-thin 1 bunch cilantro, chopped 1 Anaheim chili pepper, cut in matchstick strips 3 scallions, sliced thin lengthwise 2 tablespoons (30 g) olive oil This is simple. Preheat your oven to 350F (180C, or gas mark 4). Lay the salmon in a great big roasting pan you've sprayed with nonstick cooking spray. Now stuff everything else except the oil into the salmon, distributing everything evenly along the length of the body cavity.

I like to sew the salmon up, using a heavy needle and cooking twine. Now rub it with olive oil on both sides and throw it in the oven for 30 to 40 minutes. It's a good idea to stick a thermometer in the thick part of the flesh to see if it's done; it should read between 135F and 140F (about 60C).

Cut into slices, with some of the stuffing in each serving.

Yield: 12 servings 12 servings Each with 45 g protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carbs.

Lemon-Herb Stuffed Salmon This is a great recipe to serve at a party since it will feed a dozen or more people. It will impress them, too!

1 whole salmon, cleaned and head removed, between 6 and 7 pounds (3 kg) 1 lemon, sliced as thinly as humanly possible 6 scallions, any wilted bits trimmed, and sliced very thinly lengthways 4 tablespoons (24 g) fresh oregano leaves, minced 1 tablespoon (2.4 g) fresh thyme leaves, stripped off their stems First, start a charcoal fire or preheat a gas grill. If you're using charcoal, once the coals are ash-covered you'll want to use fireproof tongs to arrange them in a strip roughly the length and width of your fish. Either way, charcoal or gas, you'll want a medium-hot fire.

Lay the salmon out on a platter. Stuff the lemon slices into the body cavity, distributing them evenly along the length of the fish. Do the same with the scallions. Mix together the two herbs and stuff them into the body cavity as well.

Now, run toothpicks or skewers through the edges of the fish and use cooking twine to lace around the skewers to hold the edge of the fish closed. Or if you prefer, use a big needle and cooking twine to sew the salmon closed.

Slash the fish every couple of inches, down to the bone, to let the heat in. Now place the fish on an oiled grill over the fire and close the lid. After 15 to 20 minutes, turn the salmon very carefully, using two spatulas, and re-situate it over the fire.

Re-close the lid and give your salmon another 15 to 20 minutes. It's done when it flakes easily and an instant-read thermometer registers between 135F and 140F (60C). Use your two spatulas to carefully remove the fish to a platter and serve.

Yield: 12 servings 12 servings Each serving will have just 1 gram of carbohydrate, a trace of fiber, and 49 grams of protein.

Lemon-Mustard Salmon Steaks This is so simple and cla.s.sic. The salmon comes out tender and moist.

2 salmon steaks (totaling about 1 pound, or 455 g) 2 tablespoons (28 g) b.u.t.ter 1 tablespoon (15 ml) lemon juice 1 teaspoon Dijon mustard 1 pinch salt or Vege-Sal 2 tablespoons (7.8 g) chopped fresh parsley Combine the b.u.t.ter, lemon juice, mustard, and salt or Vege-Sal in a slow cooker. Cover the slow cooker, set it to low, and let it cook for 30 to 40 minutes. Stir together.

Now put the salmon steaks in the slow cooker and turn them once or twice to coat. Re-cover the slow cooker and let it cook for 1 hour. Spoon some of the pot liquid over the salmon and sprinkle with the parsley before serving.

Yield: 2 servings 2 servings Each with 46 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs.

Feta-Spinach Salmon Roast I saw something like this being sold for outrageous amounts of money in the fish case at the local grocery store, and I thought, "I can do that!"

3 ounces (85 g) cream cheese, softened cup (115 g) crumbled feta 2 scallions, thinly sliced, including the crisp part of the green cup (10 g) fresh spinach, chopped 2 skinless salmon fillets of roughly equal size and shape, totaling pound (340 g) Olive oil Preheat the oven to 350F (180C, or gas mark 4).

Combine the cream cheese and feta, mas.h.i.+ng and stirring with a fork until well blended. Add the scallions and spinach and combine well.

Spread the mixture evenly over one salmon fillet. (The filling will be about inch [2 cm] thick.) Top with the second salmon fillet. Brush both sides with olive oil, turning the whole thing over carefully with a spatula.

Place the loaf on a shallow baking pan and bake for 20 minutes. Slice carefully with a sharp, serrated knife.

Yield: 2 servings 2 servings Each with 5 grams of carbohydrates, a trace of fiber, and 45 grams of protein.

b.u.t.tered Salmon with Creole Seasonings 12 ounces (340 g) salmon fillet, in two or three pieces 1 teaspoon Creole Seasoning (page 485 or purchased) teaspoon dried thyme 4 tablespoons (56 g) b.u.t.ter 1 teaspoon minced garlic or 2 cloves garlic, minced Sprinkle the skinless side of the salmon evenly with the Creole Seasoning and thyme. Melt the b.u.t.ter in a heavy skillet over medium-low heat and add the salmon, skin side down. Cook 4 to 5 minutes per side, turning carefully. Remove to serving plates, skin side down, and stir the garlic into the b.u.t.ter remaining in the pan. Cook for just a minute and then sc.r.a.pe all the garlic b.u.t.ter over the salmon and serve.

Yield: 2 or 3 servings 2 or 3 servings a.s.suming 2 servings, each will have 2 grams of carbohydrates and a trace of fiber, for a total of 2 grams of usable carbs and 35 grams of protein.

Orange Salmon Packets 1 pound (455 g) salmon fillets cup (60 g) plain yogurt 2 tablespoons (30 g) mayonnaise teaspoon orange extract 1 tablespoon (1.5 g) Splenda 1 tablespoon (15 ml) lemon juice 2 scallions, finely minced 1 tablespoon (3.8 g) parsley, finely minced Preheat the oven to 425F (220C, or gas mark 7).

Combine the yogurt, mayonnaise, orange extract, Splenda, lemon juice, scallions, and parsley. Set aside.

If your salmon fillets have skin on them, remove it and cut the fish into 4 serving-sized pieces.

Tear 4 large squares of heavy-duty aluminum foil. Place each piece of salmon in the center of a square of foil and spoon 2 tablespoons (30 ml) of the sauce over it. Fold the foil up over the salmon, bringing the edges together, and roll the edges to make a tight seal. Roll up each end as well.

When all your salmon fillets are snug in their own little packets, bake them for 15 minutes. (You can put your salmon packets in a roasting pan if you're afraid they'll spring a leak, but I just put mine right on the oven rack.) Place on individual serving plates, cut open, and serve. If you have a little sauce left over, serve it on the side.

Yield: 4 servings 4 servings Each with less than 2 grams of carbohydrates, a trace of fiber, and 24 grams of protein.

Orange-Sesame Salmon 1 pounds (680 g) salmon fillet cup (60 ml) sesame oil 1 teaspoon orange extract [image]cup (80 ml) lemon juice 4 teaspoons Splenda 2 teaspoons Dijon mustard 2 teaspoons dried tarragon, crumbled Cut the salmon into serving-sized pieces and lay it in a gla.s.s pie plate or any big plate with a rim.

Mix together everything else and pour it over the salmon fillets, turning them to coat. Stick the plate in the fridge and let the fish marinate for at least 30 minutes (an hour's fine).

Spray a big, heavy skillet with nonstick cooking spray and put it over medium heat. When it's hot, add the fish, reserving the marinade. Cook the salmon about 4 minutes on each side-you want it opaque almost all the way through. Then add the marinade and let the two cook together for another couple of minutes. Serve with the liquid from the pan sc.r.a.ped over the fish.

Yield: 4 servings 4 servings Each with 34 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

Glazed, Grilled Salmon Of all the ways I've cooked salmon, this drew the most praise.

12 ounces (340 g) salmon fillet, cut into 2 or 3 serving-sized pieces 2 tablespoons (3 g) Splenda 1 teaspoons dry mustard 1 tablespoon (15 ml) soy sauce 1 teaspoons rice vinegar teaspoon blackstrap mola.s.ses, or the darkest mola.s.ses you can find Mix together the Splenda, mustard, soy sauce, vinegar, and mola.s.ses in a small dish. Spoon out 1 tablespoon (15 ml) of this mixture and set it aside in a separate dish.

Place the salmon fillets on a plate and pour the larger quant.i.ty of the soy sauce mixture over it, turning each fillet so that both sides come in contact with the seasonings. Let the fish sit for a few minutes-just 2 or 3-with the skinless side down in the seasonings.

Now, you get to choose how you want to cook the salmon. I do mine on a stovetop grill, but you can broil it, cook it in a heavy skillet sprayed with nonstick cooking spray, cook it on an electric tabletop grill, or even do it on an outdoor grill. However you cook it, it will need about 5 minutes per side (or just 5 minutes total in an electric grill). If you choose a method that requires you to turn the salmon, turn carefully!

When the salmon is cooked through, remove it to serving plates and drizzle the reserved 1 tablespoon (15 ml) seasoning mixture over each piece before serving.

Yield: This makes 2 generous servings or 3 smaller ones This makes 2 generous servings or 3 smaller ones a.s.suming 2 servings, each will have 3 grams of carbohydrates, a trace of fiber, and 35 grams of protein.