Salmon and Asparagus w/ Citrus Gremolata

this is from my sister-in-law's WW cookbook

1 lb fresh thin asparagus, trimmed
1/2 tsp olive oil
1/2 tsp salt
1/4 tsp black pepper
4 6oz salmon fillets
2 tbl chopped fresh flat-leaf parsley
1 tbl grated orange zest
2 tsp grated lemon zest
2 tsp chopped fresh tarragon
1 garlic clove, minced
lemon wedges

Preheat oven to 450 and spray a large rimmed baking sheet with nonstick spray, or use non stick foil.

Combine asparagus oil, 1/4 tsp salt and 1/8 tsp pepper in large bowl, toss to coat and spread onto one side of baking sheet in single layer. Place salmon on other side, sprinkle with remaining salt and pepper. Roast, turning asparagus once for 10-12 min or until asparagus is tender and salmon is opaque in center.

Stir remaining ingredients together for gremolata, divide all ingredients evenly among 4 plates, serve with lemon wedges.

4 servings - 7pointsplus each - 1salmon fillet, 10 asparagus, 1tbl gremolata

Per serving: 308 cal, 13g total fat, 2g sat fat, 0g trans fat, 107mg cholesterol, 379mg sodium, 5g total carb, 2g total sugar, 3g fiber, 41g protein, 59mg calcium

Roasted salmon with maple glaze

Serves 6

Ingredients

1/4 cup maple syrup
1 garlic clove, minced
1/4 cup balsamic vinegar
2 pounds salmon, cut into 6 equal-sized fillets
1/4 teaspoon kosher or sea salt
1/8 teaspoon fresh cracked black pepper
Fresh mint or parsley for garnish

Directions

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later.

Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.

Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 fillet
Calories	314	Cholesterol	69 mg
Protein	25 g	Sodium	152 mg
Carbohydrate	21 g	Fiber	1 g
Total fat	14 g	Potassium	624 mg
Saturated fat	3 g	Calcium	31 mg
Monounsaturated fat	5 g

Spiced Tilapia with Roasted Pepper-Tomatillo Sauce

From Cooking Light

Sauce:
1 jar roasted red peppers, drained
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 garlic clove, minced
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey

Fish:
2 tablespoons flour
2 teaspoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
4 (6-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
Cilantro sprigs (optional)


Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan; cook 6 minutes or until tender. Add 1/4 teaspoon salt and garlic to pan; cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; set aside. Wipe pan with a paper towel.


To prepare fish, combine flour, chili powder, oregano, and cumin in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper; dredge in flour mixture.


Heat 2 teaspoons canola oil in pan over medium-high heat. Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with sauce. Garnish with cilantro sprigs, if desired

Nutritional Information

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• Amount per serving
• Calories: 239
• Calories from fat: 32%
• Fat: 8.5g
• Saturated fat: 1.6g
• Monounsaturated fat: 4g
• Polyunsaturated fat: 2.4g
• Protein: 34.3g
• Carbohydrate: 7.4g
• Fiber: 1.6g
• Cholesterol: 73mg
• Iron: 1.4mg
• Sodium: 382mg
• Calcium: 27mg

Baked Shrimp Scampi - Ina Garten

2 pounds (12 to 15 per pound) shrimp in the shell
3 tablespoons good olive oil
2 tablespoons dry white wine
Kosher salt and freshly ground black pepper
12 tablespoons (1 1/2 sticks) unsalted butter, at room temperature
4 teaspoons minced garlic (4 cloves)
1/4 cup minced shallots
3 tablespoons minced fresh parsley leaves
1 teaspoon minced fresh rosemary leaves
1/4 teaspoon crushed red pepper flakes
1 teaspoon grated lemon zest
2 tablespoons freshly squeezed lemon juice
1 extra-large egg yolk
2/3 cup panko (Japanese dried bread flakes)
Lemon wedges, for serving

Preheat the oven to 425 degrees F.

Peel, devein, and butterfly the shrimp, leaving the tails on. Place the shrimp in a mixing bowl and toss gently with the olive oil, wine, 2 teaspoons salt, and 1 teaspoon pepper. Allow to sit at room temperature while you make the butter and garlic mixture.

In a small bowl, mash the softened butter with the garlic, shallots, parsley, rosemary, red pepper flakes, lemon zest, lemon juice, egg yolk, panko, 1/2 teaspoon salt, and 1/4 teaspoon of pepper until combined.

Starting from the outer edge of a 14-inch oval gratin dish, arrange the shrimp in a single layer cut side down with the tails curling up and towards the center of the dish. Pour the remaining marinade over the shrimp. Spread the butter mixture evenly over the shrimp. Bake for 10 to 12 minutes until hot and bubbly. If you like the top browned, place under a broiler for 1 minute. Serve with lemon wedges.

Curry Rubbed Tuna Steaks with Cilantro Mint Chutney

Original recipe from Food Network Kitchens called for swordfish but I keep using tuna steaks since they are easier to get.

Chutney:
1in piece of fresh ginger, peeled
2 scallions cut into large pieces
1c fresh mint
1c fresh cilantro
1/4c plain low fat yogurt
1 tbl lime juice
1/2 tsp salt

Drop ginger into running food processor. Scrape down sides, add rest and pulse until the consistency of pesto.

Fish:
2tsp olive oil
1 tsp curry powder
1 tsp salt
4 tuna steaks

Drizzle oil over steaks and sprinkle with curry/salt mix. Rub the mix onto the fish, both sides. Grill 5min each side over medium heat. Serve with chutney and rice.