Sizzling Summer Seafood Recipes

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Sizzling Summer Seafood Recipes

Summer is a great time for healthy fish dishes. Here are some tips and recipes to get you cooking.

Three Summer Seafood Recipes continued...

Yield: 4 servings

Per serving: 141 calories, 19 g protein, 4 g carbohydrate, 5 g fat, 1.6 g saturated fat, 2.3 g monounsaturated fat, 0.6 g polyunsaturated fat, 43 mg cholesterol, 0 g fiber, 203 mg sodium. Calories from fat: 33%.

Sizzling Summer Fish Tacos

Marinade:

1/4 cup bottled peach sauce

1/4 cup chardonnay or other white wine

1 tablespoon canola oil

Tacos:

About 1.4 pounds halibut fillet (preferably tail piece)

Salt and pepper as desired

4 cups shredded cabbage or coleslaw mix (found in bags in the produce department)

1 cup salsa of your choice (try roasted tomato or peach salsa)

1 avocado, diced

2 tablespoons light mayonnaise (optional)

3 tablespoons fat-free sour cream (optional)

• Mix peach sauce, white wine, and canola oil in a 2-cup measure, then spread over both sides of the halibut fillet(s) sitting in a plastic container. You'll probably need to cut the tail piece in half lengthwise to make two good size pieces. Sprinkle salt and pepper over the fish as desired. Cover container and keep in refrigerator for a few hours.
• When grill is good and hot, brush the cooking grate clean. Grill fish fillets over direct HIGH heat (with lid closed as much as possible) until the flesh is starting to break into flakes and the color is opaque throughout, about 5 minutes per side. Break fish into 8 equal-sized pieces to fit the length of a tortilla.
• Meanwhile, add shredded cabbage, salsa and avocado, plus light mayonnaise and fat-free sour cream if desired, to a medium bowl. Toss to blend well.
• After fish comes off the grill, warm tortillas a few at a time over direct heat with the lid open for about 30 seconds per side.
• Assemble each taco by filling with about 1/2 cup of cabbage mixture and a piece of the fish.

Yield: 4 servings (2 tacos each)

Per serving (not including added salt): 450 calories, 39 g protein, 38 g carbohydrate, 14.3 g fat, 2.2 g saturated fat, 8.3 g monounsaturated fat, 4.1 g polyunsaturated fat, 50 mg cholesterol, 6.5 g fiber, 420 mg sodium. Calories from fat: 33%.

Elaine Magee, MPH, RD, is the author of numerous books on nutrition and health. Her opinions and conclusions are her own.