Recipes: Fish - Great Tasting and Good for Your Heart

the recipes

february 2003

Fish - Great Tasting and Good for Your Heart

Baked Citrus Salmon

(makes 4 servings)

	olive oil cooking spray
4	4-ounce salmon fillets
1/2	teaspoon kosher salt
	freshly ground pepper
	grated zest of one lemon
1	teaspoon grated orange zest
2	scallions, white and 3 inches green, chopped
1	teaspoon fresh thyme leaves
	thin slices of lemon

Preheat oven to 450° F. Line a baking pan with foil and coat the foil with cooking spray.
Place the fish in pan and sprinkle with salt and pepper. Combine zests and place on fish. Top with scallions and herbs. Arrange thin slices of lemon on top of fish.
Cover the baking pan with foil and seal well. Bake until desired doneness. This will depend on the thickness of your fish, approximately 10 minutes per inch of thickness.
Uncover and allow to rest for 5 minutes before serving hot.

Per serving:

147 calories (27% calories from fat), 25 g protein, 4 g total fat (0.7 g saturated fat), 1 g carbohydrate, 0 dietary fiber, 65 mg cholesterol, 319 mg sodium, 418 mg potassium

Easy Microwaved Lemon Risotto

(makes 8 servings)

Recipe Adapted from The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin and Frances Towner Giedt (Bantam)

1	tablespoon olive oil
1	small onion, minced
1	cup Arborio rice
3 1/2	cup canned low-fat, low-salt chicken broth
	juice and grated zest of 1 lemon
1	teaspoon fresh thyme leaves or 1/4 teaspoon crushed dried

In a 2 1/2-quart microwave-safe casserole, heat oil on HIGH for 30 seconds. Add onion and microwave on HIGH for 2 minutes.
Stir in rice. Cook on HIGH for 1 minutes. Stir in 2 cups of the broth. Cook, uncovered, on HIGH for 12 minutes. Stir in remaining 1 1/2 cups both, lemon juice, lemon zest, and thyme. Cook for another 8 minutes.
Remove from oven and cover with a cloth kitchen towel. Let stand about 5 minutes until liquid is absorbed.

Per 1/2-cup serving:	108 calories (17% calories from fat), 2 g protein, 2 g total fat, 20 g carbohydrate, trace dietary fiber, 0 cholesterol, 22 mg sodium, 110 mg potassium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Note: Cooking time may vary, according to the power of your microwave. This cooking time is for a 650-700 watt oven. If your microwave is less powerful, add cooking time in 1-minute increments. If your oven is more powerful, cook in 1-minute increments after adding the last broth and lemon juice.

Roasted Zucchini

(makes 4 servings)

	olive oil cooking spray
4	small zucchini, washed and cut into spears
	freshly ground pepper
1	teaspoon fresh thyme leaves
1/8	teaspoon garlic powder

Line a baking dish with foil and coat with cooking spray.
Place the spears of zucchini in the pan. Coat with cooking spray and toss with the remaining ingredients. Bake along with the fish until crisp cooked.

Per serving:	17 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 4 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 4 mg sodium, 295 mg potassium
Diabetic exchanges:	FREE

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