alleyyooper
Michigan
Posts: 226
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| Posted: Sat Jan 07, 2006 10:39 pm Post subject: One for a fishy Friday. OH so good. |
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Grilled Halibut with Vegetables, Creamy Italian Salad, Plum Oatmeal Crisp
Grilled Halibut with Vegetables
Prep: 10 min, Cook: 20 min.
1 lb. small red potatoes, scrubbed
4 small zucchini\cooked
4 skinless halibut or salmon steaks, about 6 ounces each
1 large yellow bell pepper\cooked, cut in quarters and seeded
1 Tbs. olive oil
1 Tbs. plus 1 tsp. lemon pepper
1 lemon, cut into wedges
Place potatoes in a steamer basket over boiling water. Cover saucepan and steam potatoes 8-10 minutes. Remove from steamer basket and rinse under cold water. Set aside. Prepare grill or broiler. Create zucchini fan by laying zucchini on a cutting surface. Start just beneath stem end of zucchini and cut 1/4 inch slices lengthwise. Brush fish, steamed potatoes and vegetables with oil. Season to taste with salt and lemon pepper. Place on grill. Grill fish 4-5 minutes. Turn and grill another 4-5 minutes or until fish is just cooked throughout. Turn vegetables occasionally until cooked throughout. Serve with lemon wedges.
Per serving: calories 605, fat 13.2g, 20% calories from fat, cholesterol 131mg, protein 89.3g, carbohydrates 29.0g, fiber 4.6g, sugar 5.7g, sodium 432mg, diet points 12.8.
The recommended wines are: White Zinfandel, Chardonnay, or Sauvignon Blanc.
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Creamy Italian Salad
Prep: 5 min.
1 lb. european salad (or other packaged salad mix)
4 radishes, trimmed and sliced
1/4 lb. red onion\raw, sliced into rings
1 green bell pepper\raw, seeded and cut into thin strips
1 cup cherry tomatoes\raw
1/2 cup fat-free creamy Italian dressing
1 cup cool herb croutons
Combine all ingredients in a salad bowl and toss.
Per serving: calories 100, fat 2.3g, 20% calories from fat, cholesterol 0mg, protein 3.8g, carbohydrates 16.8g, fiber 3.8g, sugar 6.0g, sodium 429mg, diet points 1.9.
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Plum Oatmeal Crisp
Prep: 10 min, Cook: 40 min.
2 lbs. plums, sliced
2 Tbs. lemon juice
1/4 cup sugar
1/2 tsp. cinnamon
nonstick cooking spray
1/2 cup old fashioned oatmeal
2 Tbs. all purpose flour
2 Tbs. brown sugar
2 Tbs. unsalted butter, chilled and cut into small pieces
2 cups nonfat vanilla frozen yogurt
Preheat oven to 350°F. Combine plums, lemon juice, sugar, and half the cinnamon in a large mixing bowl. Mix thoroughly. Transfer to an 8 inch square baking dish coated with nonstick cooking spray. Set aside. Combine oats, remaining cinnamon, flour and sugar in another bowl. Mix thoroughly in a bowl or food processor. Add butter and cut in until mixture resembles coarse meal. Sprinkle over plum mixture. Bake 40 minutes until top is lightly browned. Serve with frozen yogurt.
This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.
Per serving: calories 202, fat 3.9g, 17% calories from fat, cholesterol 8mg, protein 3.4g, carbohydrates 40.1g, fiber 2.4g, sugar 29.3g, sodium 37mg, diet points 4.4.
 Al
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Garden View Apiaries. Where the view is as sweet as the honey.
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Forum Moderator
Can I simply substitute a fish of my choice?
