Saturday, September 18, 2010

Grilled Mahi Mahi with Creamy Cilanto Lime Sauce and Crispy Onions

Grilled Mahi Mahi with Creamy Cilanto Lime Sauce and Crispy Onions for One


6 oz Mahi Mahi fillet


For the sauce:
2 tbsp plain yogurt
1/2 lime, the juice
2 tbsp fresh cilantro, chopped
1/4 jalapeƱo diced small (optional)
1 garlic clove (optional) chopped
Salt
Pepper


For the crispy onions:
4slices of onion (1/8 inch thick)
1 tbsp flour
1/2 tbsp Panko bread crumbs


Preheat the oven to 475 degrees.


Mix all sauce ingredients, and set aside.


Mix together the flour and the panko crumbs.
Toss onions in flour mix.
Spray a cookie sheet with non stick spray. Spread onions on cookie sheet.
Bake for 8 mins, toss around, bake another 5-8 mins. Watch carefully!!! They burn quickly depending on the thickness.


Heat up a grill pan to medium / medium high heat.
Pat down the fish with a paper towel to make sure it is dry.
Sprinkle with salt and pepper.
Spray grill pan with non stick spray.
Grill for 4-6 mins per side.


Top cooked fish with sauce and onions!

Wednesday, September 15, 2010

Spinach Shrimp Scampi with Angel Hair Pasta

When I accidentally bought frozen cooked shrimp instead of raw shrimp I was a little bummed out. I have never made any meals with frozen shrimp. So I decided to make a light garlic sauce, add thin ribbons of spinach, and toss the shrimp in the last minute to heat through! Probably one of the best things I have made with shrimp!

2 garlic cloves, sliced
1 tbsp extra virgin olive oil
1/4 c. white wine or chicken broth
2 c. of fresh spinach, sliced in ribbons
1/2 lemon
1/2 tsp thyme
salt
pepper
crushed red pepper (if you like spicy)

2 oz angel hair pasta
8-12 shrimp (raw or pre-cooked)
1 tbsp butter or butter spread
sprinkle of parmiggiano

Heat a pot of water with salt to a boil for the pasta.

Heat up a pan to medium with the olive oil.
Once heated add garlic and cook for 1 minute.
Add spinach and wilt for about 2 minutes.
Add the chicken broth / wine, 1/4 of the juice of the lemon, thyme, salt, pepper, crushed red pepper, (add raw shrimp too, if using them). 
Cook for about 5 minutes until the liquid is reduced to barely there.

Add the pasta to the water at the same time as you add the pre-cooked shrimp and butter to the pan.
(If you're using angel hair pasta it will only take about 3 minutes. The same time it takes for the shrimp to heat up with out over cooking.)

Strain pasta and add directly to the pan with the shrimp / spinach. And garnish with the parmiggiano and lemon.

Tuesday, September 7, 2010

Roasted Portobello and Tomato Caprese Salad

Roasted Portobello and Tomato Caprese Salad
Roasted portobello mushrooms and roasted tomatoes with basil, fresh mozzarella, and balsamic vinegar.

Ingredients

1 Portobello mushroom
1 medium Roma Tomato
2 tsp Extra Virgin Olive Oil
1 oz Fresh Mozzarella
1 tbsp Balsamic Vinegar
4 tbsp Basil, Fresh

Directions

Heat oven to 400 degrees.

Scrape out gills under mushroom cap and clean mushroom with a damp towel.

On a small baking sheet or dish put mushroom gill side up. Drizzle with one teaspoon extra virgin olive oil, and one teaspoon balsamic vinegar. Sprinkle with salt and pepper.

Roast mushroom gill side up 20 min.

In mean time, slice tomato in 3/4 inch rounds. (Horizontally)

Add tomatoes to baking dish, drizzle 1 tsp olive oil, 1 tsp balsamic and salt and pepper. Flip over mushroom and put back mushroom and tomatoes in oven for another 20 minutes.

Plate mushroom and tomatoes, add slices of fresh mozzarella to the hot vegetables. Sprinkle basil over plate (sliced into ribbons or torn). Drizzle with extra balsamic vinegar.


Nutrition Facts




Serving Size: 1 serving
Amount per Serving
Calories 216Calories from Fat 141.3
% Daily Value *
Total Fat 15.7g 24%
Saturated Fat 4.83g 24%
Cholesterol 20mg 6%
Sodium 60mg 2%
Total Carbohydrate 12.5g 4%
Dietary Fiber 2.57g 10%
Sugars 4.67g
Protein 9.43g 18%
Est. Percent of Calories from:
Fat 62%
Carbs 23%
Protein 17%


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Seared Tuna over Spinach with a Ginger Soy Pineapple Dressing


Seared Tuna Spinach Salad with a Ginger Soy Pineapple Dressing


This would be great with seared shrimp or steak too!


1 4oz tuna steak
1 tbsp sesame seeds


1/2 can water chestnuts, drained, chopped
2-3 c. fresh spinach
1 slice of red onion

For dressing:
1/4 tsp fresh grated ginger
1/4 tsp fresh chopped garlic
1/2 tsp brown sugar
1/2 lime juice
3 tbsp low sodium soy sauce
Pinch of crushed red pepper (optional)
1/2 c. fresh pineapple (I prefer fresh, but canned works too)


1. Mix all salad dressing ingredients, add pineapple, set aside. (if it is too tangy add more soy sauce)
2. Heat a nonstick pan to medium high.
3. Place sesame seeds on a plate, and roll tuna steak to coat all sides.
4. Spray pan with non-stick spray and sear tuna on each side for about 1 minute.
5. While tuna rests, assemble salad. Layer spinach, onion, pineapple, water chestnuts on a plate or bowl. Top with sliced tuna, then pour dressing over.



Nutrition Facts
Serving Size: 1 salad
Amount per Serving
Calories 257Calories from Fat 27.2


% Daily Value *
Total Fat 3.02g 4%
Saturated Fat 0.21g 1%
Cholesterol 55mg 18%
Sodium 1289.66mg 53%
Total Carbohydrate 23.12g 7%
Dietary Fiber 5.92g 23%
Sugars 6.38g
Protein 34.43g 68%
Est. Percent of Calories from:
Fat 10%
Carbs 36%
Protein 53%


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.