Grilled Orange-Glazed Tuna
Scallops with Gruyère-Herb Crumbs
Sesame-Crusted Salmon with Miso Sauce
Horseradish-Crusted Salmon with Beets and Sweet Potato
Cod and Coconut Curry over Cilantro Rice
Tilapia in Caper-Tomato Sauce
Snapper with Broccoli “Pesto” and White Bean Salsa
Shrimp, Quinoa, and Andouille Jambalaya
Shellfish Bouillabaisse
Oven-Baked Crab Cakes with Tangy Yogurt Sauce
Whole Broiled Trout with Herbs and Lemon
The more I learn about fish and seafood, the more I find the research compelling. The bottom line is this: if you eat fish a few times a week, both your heart and your brain will be the better for it. So, I make eating fish two to three times a week a priority for my family.
You can get a good deal on fish when you buy it fresh. In fact, the fish on sale at your grocery store is usually cheaper than frozen fish. You need to eat the fish within a day of purchasing, but if you can commit to it, the reciprocal health benefits are invaluable. Fish can be purchased at a variety of price points; you’ll find recipes in this chapter that meet all of them. Flounder, tilapia, and trout are usually quite affordable, while higher-priced fish like wild salmon, tuna, and shrimp go on sale often enough that they can be a part of your meal plan without breaking the bank. Keep in mind that when there’s a lot of fish available—like during salmon season—you can typically find great deals.
GRILLED ORANGE-GLAZED TUNA
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 12 MINUTES
Tuna is the perfect fish when you are craving something meaty and substantial. It is best served seared or grilled, rare (red) or medium rare (reddish-pink) in the middle. While tuna can be pricey, when I see it on sale I seize the opportunity and change my dinner plans so I can serve tuna that night.
1 cup fresh orange juice
2 teaspoons low-sodium soy sauce
½-inch piece of fresh ginger, peeled and halved crosswise
1 garlic clove, smashed
4 5-ounce, 1¼-inch-thick tuna steaks (yellowtail or albacore are good options)
½ teaspoon kosher salt
½ teaspoon ground black pepper
1 teaspoon canola oil, plus extra for grilling
2 scallions (white and light green parts only), finely chopped
1 small bunch fresh cilantro, finely chopped
1Heat a charcoal or gas grill to high. Add the orange juice, soy sauce, ginger, and garlic to a small saucepan and set over medium-low heat. Let the sauce simmer until it begins to reduce and thicken, about 5 minutes. Turn off the heat and use a slotted spoon to remove and discard the garlic and ginger.
2Season both sides of each tuna steak with the salt and pepper and then rub with the canola oil. Use tongs to dip a folded paper towel into some oil, then use it to grease the grill grates. Set the tuna on the grill and cook without moving until grill-marked, about 3 minutes. Use a metal spatula to flip the tuna steaks and cook on the other side until also grill-marked, about 3 minutes more (this will yield a medium-rare tuna steak; if you prefer your tuna cooked more or less, adjust the cooking time).
3Transfer each tuna steak to a plate and pour over some of the glaze. Finish with scallions and cilantro and serve.
PER SERVING: Calories 224 / Protein 40g / Dietary Fiber 1g / Sugars 7g / Total Fat 3g
SCALLOPS WITH GRUYÈRE-HERB CRUMBS
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 15 MINUTES
Cheesy coquilles St. Jacques are one of my husband’s childhood favorites, so I created a scallop recipe that hints at the nutty Gruyère while staying on the healthier side. The bread crumbs add perfect crunch to top the creamy scallops.
12 large sea scallops, blotted dry
¾ teaspoon kosher salt
½ teaspoon ground black pepper
1 tablespoon olive oil
1 medium shallot, finely chopped
1 garlic clove, very finely chopped or pressed through a garlic press
¼ cup dry white wine
Zest and juice of ½ lemon
¼ cup panko-style bread crumbs (preferably whole wheat)
1 tablespoon finely grated Gruyère cheese
1 tablespoon finely chopped fresh flat-leaf parsley
1 teaspoon finely chopped fresh tarragon leaves (optional)
1Adjust an oven rack to the upper-middle position and preheat the broiler to high. Season the scallops with ½ teaspoon of the salt and ¼ teaspoon of the pepper. Heat the olive oil in a large oven-safe skillet over medium heat. Add the shallot and garlic and cook, stirring often, until the shallot is tender, about 3 minutes.
2Pour in the wine and simmer until it is reduced by half, about 3 minutes. Add the scallops and cook until they are opaque and feel firm to light pressure, 3 to 4 minutes (cook the scallops in two batches if they don’t all fit in the skillet). Stir in the lemon juice and season with the remaining ¼ teaspoon salt. Turn off the heat.
3In a small bowl, stir together the bread crumbs, lemon zest, grated cheese, parsley, and tarragon (if using). Sprinkle the mixture over the scallops in the skillet and set the skillet under the broiler. Broil until the crumbs are golden brown, 2 to 3 minutes (watch the scallops closely, as broiler intensities vary). Sprinkle with the remaining ¼ teaspoon pepper and serve immediately.
PER SERVING: Calories 109 / Protein 9g / Dietary Fiber 1g / Sugars 0g / Total Fat 5g
Sesame-Crusted Salmon with Miso Sauce
SESAME-CRUSTED SALMON WITH MISO SAUCE
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 25 MINUTES
Salmon is probably the fish I serve the most to my family. It’s full of omega-3 fatty acids, and the rich flavor is satisfying. To make a creamy sauce—without the cream—I rely on mild white miso paste and just a wink of butter.
FOR THE SALMON
2 10-ounce salmon fillets, any pin bones removed
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
2 tablespoons sesame seeds (white, black, or mixed)
FOR THE SAUCE
½ cup low-sodium chicken broth
2 tablespoons mirin (rice wine) or dry white wine
1 tablespoon rice vinegar
1 tablespoon miso paste (preferably white )
1 ¼-inch-thick crosswise slice of yellow or white onion
2 garlic cloves, smashed
FOR COOKING AND SERVING
1 teaspoon canola oil
1 tablespoon unsalted butter
1 tablespoon finely chopped fresh chives
1To prepare the salmon: Preheat the oven to 375°F. Halve each fillet crosswise so you end up with 4 pieces. Season the salmon with the salt and pepper. Place the sesame seeds on a small plate and press the top side of each piece of salmon into the sesame seeds, lightly patting the seeds on to encourage them to stick. Set the salmon aside.
2To make the sauce: Whisk together the broth, ¼ cup of water, the mirin, vinegar, and miso paste in a small saucepan. Add the onion and garlic and cook over medium heat until the mixture thickens and gets creamy, stirring often, for about 5 minutes. Turn off the heat.
3Heat a large oven-safe nonstick skillet over medium heat. Add the canola oil, and once it shimmers, add the salmon fillets, sesame side down. Cook until the sesame seeds are golden, about 3 minutes, then flip the fillets over. Transfer the skillet to the oven and bake until the fillets resist light pressure and are nearly opaque all the way through, 11 to 13 minutes.
4Remove the salmon from the oven and set aside while finishing the sauce. Remove the onion and garlic from the sauce and set the saucepan over low heat. Whisk in the butter until the sauce is creamy.
5Serve the salmon sesame side up, drizzled with the miso sauce and sprinkled with the chives.
PER SERVING: Calories 319 / Protein 34g / Dietary Fiber 0g / Sugars 1g / Total Fat 17g
Horseradish-Crusted Salmon with Beets and Sweet Potato
HORSERADISH-CRUSTED SALMON WITH BEETS AND SWEET POTATO
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 1 HOUR
Stunning beets and sweet potatoes make a pretty bed for roasting salmon. The horseradish adds just a touch of warmth and encourages crunchy flecks of panko bread crumbs to stick to the surface of the fish. Feel free to try other root vegetables, such as carrots, parsnips, and new potatoes (you may have to reduce the cooking time a little).
4 small beets, peeled and halved
1 small sweet potato, peeled and cut into 2-inch cubes (about the same size as the beets)
2 teaspoons olive oil
2 garlic cloves, very finely chopped or pressed through a garlic press
½ medium yellow onion, finely chopped
½ teaspoon kosher salt
½ teaspoon ground black pepper
2 10-ounce salmon fillets
2 tablespoons light mayonnaise
1½ tablespoons prepared horseradish (not sauce)
⅓ cup panko-style bread crumbs (preferably whole wheat)
1 teaspoon dried thyme
1 teaspoon finely grated lemon zest
1Preheat the oven to 375°F. Place the beets and sweet potato in two separate small bowls (so the beets don’t stain the potato) and toss each with 1 teaspoon olive oil, 1 garlic clove, and half the chopped onion. Divide ¼ teaspoon salt between the bowls, then divide ¼ teaspoon pepper between the bowls and toss to combine. Place the beets and sweet potatoes in a baking dish big enough to hold the salmon too, cover with aluminum foil, and bake until they are just tender, stirring halfway through baking, about 45 minutes.
2Slice the salmon in half crosswise into 4 equally sized pieces. Season the salmon with the remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper and set aside. In a small bowl, mix the mayonnaise and horseradish. Smear the mixture over the top of the salmon fillets.
3On a small plate, mix the bread crumbs, thyme, and lemon zest. Press the crumbs into the horseradish-mayonnaise mixture on the fish, then place the fillets on top of the beets and sweet potatoes. Bake until the salmon is opaque and the center resists light pressure, 10 to 12 minutes.
4Divide the salmon among 4 plates and serve alongside the roasted beets and sweet potato.
PER SERVING: Calories 376 / Protein 35g / Dietary Fiber 5g / Sugars 9g / Total Fat 15g
COD AND COCONUT CURRY OVER CILANTRO RICE
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 1 HOUR, 10 MINUTES
I went to graduate school in Washington, D.C., where my standby takeout favorite was Thai coconut curry, a dish ubiquitous in Georgetown, where I lived. Here is my healthy, budget-friendly version featuring unsweetened light coconut milk and fresh cod. You can use a variety of proteins in your curry, from chicken to shrimp, pork, and beef, but I like mild cod and its incredible health benefits, like the omega-3s and vitamins B12 and B6.
FOR THE RICE
1 cup short-grain brown rice
½ teaspoon kosher salt
2 tablespoons finely chopped fresh cilantro leaves
FOR THE CURRY
1 pound fresh cod fillet, cut into 1-inch chunks
1 teaspoon kosher salt
1 lime
2 teaspoons canola oil
1 small yellow onion, grated on the medium holes of a box grater
1 1-inch piece of fresh ginger, peeled and grated on the medium holes of a box grater
1 garlic clove, peeled and grated with a Microplane-style grater
2 tablespoons prepared Thai green curry paste
1 14-ounce can unsweetened light coconut milk
2 tablespoons finely chopped fresh cilantro leaves
1To make the rice: Place the rice in a large bowl and rinse under cold water, agitating the rice often. Drain and repeat until the water in the bowl is clear. Place the drained rice in a medium saucepan with 2¼ cups water and the salt. Bring the water to a boil, reduce the heat to low, cover the pot, and cook until the rice is tender and all the liquid is evaporated, about 45 minutes. Turn off the heat and leave the pan covered for 10 minutes, then fluff the rice with a fork and stir in the cilantro.
2To make the curry: Season the cod with the salt and set aside. Use a Microplane-style grater to zest 1 teaspoon of lime and set aside. Then juice the lime and set aside.
3Heat the canola oil in a large skillet over medium-high heat. Add the grated onion, ginger, and garlic, and cook, stirring, for 30 seconds. Stir in the curry paste and cook for 1 minute more, then pour in the coconut milk, ½ cup water, and the lime zest. Bring the sauce to a simmer and cook, whisking frequently, until it is reduced by one-quarter, 10 to 12 minutes.
4Add the cod, reduce the heat to medium-low, and cook until the fish is opaque and flakes easily, about 5 minutes. Add the lime juice and the chopped cilantro. Divide the rice among 4 plates and serve the curry on top.
PER SERVING: Calories 372 / Protein 22g / Dietary Fiber 4g / Sugars 5g / Total Fat 14g
SUPERMARKET STRATEGY
Alternatives to Cod
When it’s not on sale, cod can be pricey. For a less expensive alternative, try any thick and flaky white fish, like haddock or cobia. Or, in contrast, if you’re feeling like a splurge, go for halibut or sea bass for a truly luxurious curry. Mussels are also a delicious and inexpensive option.
Tilapia in Caper-Tomato Sauce
TILAPIA IN CAPER-TOMATO SAUCE
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 15 MINUTES
Gently cooking fish fillets in a fragrant sauce is a deliciously dependable way to eat healthfully on short notice. I always have tilapia fillets in the freezer—they keep well and defrost quickly. Paired with pantry staples like canned tomatoes, lemon, and capers, the tilapia becomes an easy and healthy pantry meal.
Zest and juice of 1 lemon
1 teaspoon kosher salt
2 tilapia fillets, sliced down the middle to yield 4 long strips
1 tablespoon olive oil
½ teaspoon ground black pepper
¼ teaspoon red pepper flakes (optional)
1 tablespoon tomato paste
1½ cups finely chopped or hand-shredded canned tomatoes
2 tablespoons capers, rinsed
1Place half the lemon juice and ½ teaspoon of the salt in a medium bowl. Add the tilapia fillets and turn to coat in the seasoned lemon juice. Set aside.
2Add the olive oil, black pepper, and red pepper flakes (if using) to a large skillet. Set the heat to medium-high and cook, stirring often, until the spices are fragrant, about 1 minute. Stir in the lemon zest and once it sizzles, stir in the tomato paste. Cook, stirring often, until the tomato paste deepens in color, 1½ to 2 minutes.
3Add the tomatoes and remaining ½ teaspoon salt and cook, stirring often, until the tomatoes break down and become jam-like, 3 to 4 minutes. Add the remaining lemon juice and the capers to the skillet and bring the mixture to a simmer.
4Nestle the tilapia fillets in the tomato mixture, cover the pan, reduce the heat to medium-low, and cook until the fillets feel firm to slight pressure and they flake easily, 6 to 8 minutes. Divide the fillet strips among 4 plates and serve with the sauce.
PER SERVING: Calories 173 / Protein 27g / Dietary Fiber 2g / Sugars 3g / Total Fat 5g
Snapper with Broccoli “Pesto” and White Bean Salsa
SNAPPER WITH BROCCOLI “PESTO” AND WHITE BEAN SALSA
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 12 MINUTES
Cooking fish enclosed in parchment paper is an excellent way to ensure that the fish doesn’t dry out. In this preparation, I top the fish with a nutless “pesto” and take the liberty of adding nutrient-rich broccoli to the mixture, which adds a touch of flavor and heft. If you don’t have parchment paper, aluminum foil will work in a pinch.
FOR THE PESTO
1 cup roughly chopped broccoli (florets and tender parts of stalk; about ½ small head)
1 small bunch fresh basil leaves (about 25 leaves)
4 garlic cloves, roughly chopped
2 tablespoons fresh lemon juice
2 tablespoons olive oil
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
FOR THE BEAN SALSA
½ cup cooked white beans (homemade; or canned, rinsed)
1 small tomato, finely chopped
1 medium shallot, finely chopped
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
FOR THE FISH
4 5-ounce red snapper fillets
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
1To make the pesto: Preheat the oven to 400°F.: Use a food processor to combine the broccoli, basil, garlic, lemon juice, olive oil, salt, and pepper until the mixture becomes a chunky paste, about 20 seconds.
2To make the bean salsa: Stir the beans, tomato, shallot, salt, and pepper together in a medium bowl.
3To cook the fish: Season the fish with the salt and pepper. Tear off 4 large sheets of parchment paper (large enough to easily enclose the fish in a roomy packet). Set each fillet in the center of a sheet and cover with a spoonful of the pesto, gently pressing it on the fish to cover.
4Divide the bean salsa over the pesto. Fold one side of the parchment over to meet the other side, then tightly fold up the edges, beginning at the bottom corner and moving around to the upper corner, to seal the paper shut so it creates a half-moon shape.
5Bake the packages on a rimmed baking sheet for 12 minutes. Slide each packet onto a plate and let everyone rip open their own packet so they can experience the wonderful fragrance of the steam. Eat the fish right out of the packet, or slide onto the plate and discard the parchment.
PER SERVING: Calories 316 / Protein 31g / Dietary Fiber 4g / Sugars 2g / Total Fat 16g
SHRIMP, QUINOA, AND ANDOUILLE JAMBALAYA
SERVES 4 PREPARATION TIME 30 MINUTES COOKING TIME 35 MINUTES
A New Orleans classic, jambalaya has smoky, garlicky, spicy flavors that meld in a perfect casserole, made from rice, sausage, ham, and either shrimp or chicken (or sometimes both!). In my version, I replace the smoky traditional tasso ham with calorie- and fat-free smoked paprika. I also use quinoa instead of white rice, for a protein and fiber boost.
FOR THE JAMBALAYA
2 teaspoons canola oil
2 chicken or turkey andouille sausages, finely chopped (Italian sausage works, too)
1 medium red onion, finely chopped
1 celery stalk, finely chopped
1 large green bell pepper, finely chopped
½ teaspoon kosher salt
2 garlic cloves, very finely chopped or pressed through a garlic press
1 tablespoon finely chopped fresh thyme leaves
1½ teaspoons smoked paprika
1 dried bay leaf
½ teaspoon ground black pepper
1 cup diced canned tomatoes
1½ cups quinoa, rinsed well under cold water
FOR THE SHRIMP
Juice of ½ lemon
1 garlic clove, very finely chopped or pressed through a garlic press
½ teaspoon kosher salt
½ pound peeled and deveined medium shrimp (20–24 per pound)
1 teaspoon canola oil
FOR FINISHING AND SERVING
1 tablespoon chopped fresh flat-leaf parsley (optional)
½ lemon, cut into quarters
1To make the jambalaya: Heat the canola oil in a large heavy-bottomed pot set over medium-high heat. Add the sausage and cook, stirring often, until browned, about 5 minutes. Use a slotted spoon to transfer the sausage to a bowl.
2To the pot add the onion, celery, bell pepper, and salt. Reduce the heat to medium and cook, stirring often, until the vegetables are soft but not browned, about 6 minutes.
3Stir in the garlic, thyme, paprika, bay leaf, and black pepper and once again cook until the garlic is fragrant, about 1 minute. Add ¾ cup water and the tomatoes, bring the liquid to a boil over high heat, then add the quinoa and the sausage. Let it return to a boil, reduce the heat to low, cover, and cook until the quinoa is tender, 15 to 18 minutes. Use a fork to fluff and stir the quinoa, then place a paper towel on top of the pot and put the cover back on. Let the quinoa stand for 10 minutes.
4To make the shrimp: Add the lemon juice to a medium bowl along with the garlic and salt. Add the shrimp and toss to coat. Heat the canola oil in a medium skillet over medium-high heat. Add the shrimp and cook until they are golden and just start to curl, 2 to 3 minutes.
5To finish and serve: Divide the jambalaya among 4 bowls and top with some shrimp. Sprinkle with the parsley (if using) and serve with a lemon wedge on the side.
PER SERVING: Calories 416 / Protein 25g / Dietary Fiber 7g / Sugars 6g / Total Fat 11g
SUPERMARKET STRATEGY
If You Can’t Find Andouille
Andouille sausage is a Louisiana-style smoked pork sausage seasoned with paprika, garlic, and oregano, among other herbs and spices. If you can’t find it in your supermarket, kielbasa or Italian sausage is a great and readily available substitute. Or, leave out the sausage completely and substitute pulled chicken (left over from last night’s dinner or shredded off a rotisserie chicken) that you stir into the simmering liquid with the uncooked quinoa.
Shellfish Bouillabaisse
SHELLFISH BOUILLABAISSE
SERVES 6 PREPARATION TIME 30 MINUTES COOKING TIME 50 MINUTES
The taste of bouillabaisse, with its accents of saffron, fennel, thyme, and its main component, the freshest seafood, brings me right back to my time living in France and settling in to a corner café for a warming bowl on a cool autumn day. It’s easy for the cost of this fish soup to become quite high, so feel free to take some liberties by changing the seafood according to what you find on sale and saving “free” herbs like fennel fronds and celery leaves to finish the soup.
FOR THE STOCK
12 ounces jumbo shell-on shrimp (16–20 per pound)
1 small fennel bulb, core removed and bulb roughly chopped (reserve fronds for serving)
1 medium yellow onion, roughly chopped
1 celery stalk, roughly chopped (reserve leaves for serving)
1 medium carrot, roughly chopped
3 garlic cloves, smashed
3 large fresh thyme sprigs
1 dried bay leaf
2 teaspoons kosher salt
1 teaspoon whole black peppercorns
1 8-ounce bottle clam juice
FOR THE BOUILLABAISSE
3 tablespoons olive oil
1 garlic clove, very finely chopped or pressed through a garlic press, plus 2 cloves, smashed
2 1-inch-wide strips orange peel
½ teaspoon ground black pepper
Large pinch of saffron threads
1 large tomato, finely chopped
½ teaspoon kosher salt
½ cup dry vermouth or white wine
1 baguette, sliced on the bias into long, thin pieces
12 ounces cod fillet, cut into 1-inch chunks
8 ounces small (littleneck) clams, scrubbed
8 ounces mussels, scrubbed and beards removed if present
1 lemon, cut into wedges
1To make the stock: Peel and devein the shrimp, saving the shells. Set the shrimp in a medium bowl and refrigerate. Place the shells in a large pot with the chopped fennel, onion, celery, carrot, garlic, thyme, bay leaf, salt, and peppercorns. Add 7 cups water and the clam juice, and bring to a boil over medium-high heat. Reduce the heat to medium and simmer until the vegetables are soft, about 20 minutes. Strain the stock through a fine-mesh sieve into a large bowl, pressing on the solids to extract as much liquid and flavor as possible. Discard the solids.
2To make the bouillabaisse: Heat 1 tablespoon of the olive oil in a large, clean pot over medium heat. Add the finely chopped garlic, the orange strips, black pepper, and saffron, and cook until the garlic and saffron are fragrant, about 1 minute. Add the tomato and salt, raise the heat to medium-high, and cook until the tomato releases its liquid and becomes thick, stirring often, 5 to 8 minutes. Add the vermouth and cook until it is reduced by half, then add the strained stock. Bring to a boil, reduce the heat to medium, and gently simmer for 10 minutes.
3Adjust an oven rack to the upper-middle position and preheat the broiler to high. Rub each baguette slice with the smashed garlic, then place on a wire rack set over a rimmed baking sheet. Brush the baguette slices with some of the remaining olive oil and broil until charred around the edges, 3 to 5 minutes (watch the bread closely, as broiler intensities vary). Remove from the oven and set aside.
4Add the cod to the pot and simmer for 3 minutes. Add the clams, mussels, and shrimp, cover, and cook until the clams and mussels begin to open and the shrimp become opaque, 2 to 3 minutes.
5Divide some broth, fish, and shellfish among 6 bowls. Sprinkle each with fennel fronds and celery leaves and serve with a few slices of baguette and a lemon wedge.
PER SERVING: Calories 245 / Protein 27g / Dietary Fiber 1g / Sugars 2g / Total Fat 10g
SUPERMARKET STRATEGY
Two Ways to Be Herb Smart
1. Have a recipe that calls for small quantities of different herbs and don’t want to buy separate bunches? Check out the “poultry mix” of herbs that most supermarkets offer. It’s usually a sprig or two of thyme, rosemary, sage, and sometimes a bay leaf. It’s great when you know you won’t use the larger bundles, but would still like a variety of herbs.
2. Have a ton of fresh mint, basil, or cilantro? Preserve your herbs in ice cubes. Purée 2 parts fresh herbs with 1 part water (e.g., 2 cups herbs, 1 cup water) and blend until smooth. Divide among ice cube trays and freeze. Add the cubes to sauces, soups, or pasta.
OVEN-BAKED CRAB CAKES WITH TANGY YOGURT SAUCE
SERVES 4 (or 8 as an appetizer) PREPARATION TIME 15 MINUTES
COOKING TIME 20 MINUTES
One of my favorite way to splurge is to make crab cakes packed with lump crabmeat. (I buy mine at the warehouse stores to save at least a couple bucks.) When my dear friend Jen and I had our first babies, she made me her favorite crab cakes. I’ve adapted her recipe and now it’s part of my repertoire. This rendition is baked, not fried, and I use very little breading, which means the delicate crab taste shines through.
FOR THE CRAB CAKES
1 large egg, lightly beaten
¼ cup light mayonnaise
1 tablespoon Dijon mustard
½ teaspoon Old Bay seasoning
2 teaspoons Worcestershire sauce
¼ teaspoon Sriracha sauce (or other hot sauce)
1 pound lump crabmeat, picked over for shell fragments
⅔ cup panko-style bread crumbs (preferably whole wheat)
FOR THE SAUCE
⅓ cup plain reduced-fat Greek yogurt
1 tablespoon light mayonnaise
1 tablespoon ketchup
1 tablespoon pickle relish or finely chopped pickles
1To make the crab cakes: Line a rimmed baking sheet with parchment paper and preheat the oven to 375°F. Stir together the egg, mayonnaise, mustard, seasoning, Worcestershire, and Sriracha until well combined. Stir in the crabmeat, add the bread crumbs, and gently stir to combine.
2Divide the crab cake mixture into 16 golf ball–size portions, forming each into a thick patty and placing them on the prepared baking sheet. Bake the crab cakes until golden, about 20 minutes.
3To make the sauce: Mix the yogurt, mayonnaise, ketchup, and pickle relish in a medium bowl. Serve the crab cakes warm and alongside the dipping sauce.
PER SERVING: Calories 252 / Protein 25g / Dietary Fiber 1g / Sugars 4g / Total Fat 9g
SUPERMARKET STRATEGY
Budget-Kind Salmon Cakes
Try canned salmon as an alternative to crabmeat for making omega-3–loaded cakes. Cook the salmon cakes in a nonstick pan lightly misted with oil for the best flavor.
Whole Broiled Trout with Herbs and Lemon
WHOLE BROILED TROUT WITH HERBS AND LEMON
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 15 MINUTES
This is the kind of dish that is fancy enough for company but fast and easy enough for a midweek family meal. Ask your fish-monger to open the fish for you so it easily lays flat (butterflied) on a baking sheet. Trout is delicious grilled (be sure to grease your grill grates well before laying the fish skin side down on the grill)—and so are lemons!
¼ cup olive oil
3 fresh thyme sprigs, plus extra for serving
3 fresh sage sprigs, plus extra for serving
2 fresh rosemary sprigs, plus extra for serving
3 garlic cloves, smashed
½ teaspoon ground black pepper
2 whole trout (about 12 ounces each), opened to lay flat
1 teaspoon kosher salt, plus extra for serving
3 lemons, 1 halved and 2 sliced into rounds
1Add the olive oil to a small saucepan. Add the thyme, sage, rosemary, garlic, and pepper. Turn the heat to medium-low and slowly warm the olive oil until the mixture smells fragrant, about 5 minutes. Turn off the heat.
2Adjust an oven rack to the upper-middle position and heat the broiler to high. Line a rimmed baking sheet with aluminum foil and place the trout on top, open like a book. Season the trout with the salt, then squeeze the halved lemon over the fish. Drizzle each fillet with 1 teaspoon of the herb oil. Place the lemon rounds on the baking sheet alongside the fish.
3Broil the fish until the flesh is opaque and flakes easily, 5 to 7 minutes (watch the fish closely, as broiler intensities vary) and the lemons are slightly browned and charred around the edges (if the lemons cook faster than the fish, remove them early).
4Place a few of the extra herb sprigs on a serving platter and surround with the charred lemons. Use a metal spatula to transfer the fish on top of the herbs. Drizzle with the remaining herb oil, sprinkle with salt, and serve.
PER SERVING: Calories 263 / Protein 20g / Dietary Fiber 0g / Sugars 1g / Total Fat 18g