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Tag Archives: Seafood

Jerk-Rubbed Catfish with Spicy Cilantro Slaw

Jerk-Rubbed Catfish with Spicy Cilantro Slaw

Servings

4 servings (serving size: 1 fillet and about 1/2 cup slaw)

Calories

256 calories per serving

Ingredients

• 3 cups cabbage-and-carrot coleslaw mix
• 2 tablespoons chopped fresh cilantro
• 3 tablespoons canola mayonnaise
• 2 tablespoons fresh lime juice
• 1 1/2 teaspoons sugar
• 1 to 1 1/2 teaspoons finely chopped habanero or serrano pepper
• Cooking spray
• 4 (6-ounce) catfish fillets
• 4 teaspoons Jamaican jerk seasoning

Preparation

1.)  Combine first 6 ingredients in a medium bowl; toss well to coat.
2.)  Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with jerk seasoning. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from heat; serve fish with slaw.

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Tuna Steaks with Wasabi-Ginger Glaze

Tuna Steaks with Wasabi-Ginger Glaze

Servings

4 servings (serving size: 1 steak and 1 1/2 teaspoons cilantro)

Calories

281 calories per serving

Ingredients

• 2 tablespoons low-sodium soy sauce, divided
• 4 (6-ounce) tuna steaks (1 inch thick)
• 2 tablespoons ginger marmalade
• 2 teaspoons wasabi paste
• Cooking spray
• 2 tablespoons chopped fresh cilantro

Preparation

1.)  Spoon 1 tablespoon soy sauce over fish; let stand 5 minutes.
2.)  Combine the remaining 1 tablespoon soy sauce, ginger marmalade, and 2 teaspoons wasabi paste in a small bowl, stirring with a whisk.
3.)  Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add fish to pan; cook 2 minutes on each side. Spoon marmalade mixture over tuna; cook 1 minute or until medium-rare or until desired degree of doneness. Remove tuna from pan; sprinkle with cilantro.

Seared Tilapia with Asparagus

Seared Tilapia with Asparagus

Servings

4 servings

Calories

230 calories per serving

Ingredients

• 2 pounds thin, tender asparagus, trimmed
• 3 tablespoons coarsely chopped mint leaves
• 1 small garlic clove, finely chopped
• 1/2 teaspoon finely grated lemon zest
• Pinch red pepper flakes
• 2 tilapia fillets (about 1 pound total), halved
• Salt and freshly ground black pepper
• 1 tablespoon extra virgin olive oil, plus 4 teaspoons oil for drizzling

Preparation

1.)  Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
2.)  In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
3.)  Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
4.)  Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.

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