Making the Cut (22 page)

2 (8-ounce) skin-on salmon fillets

1½ teaspoons olive oil, divided

½ teaspoon freshly ground black pepper, divided

¼ cup fresh lemon juice, divided

½ cup (2 ounces) finely chopped prosciutto

¼ cup chopped fennel fronds

1/8 teaspoon fennel seeds, crushed

2 garlic cloves, minced cooking spray

2 fennel bulbs

4 lemon wedges

1. Prepare grill by heating to 400°F.

2. Brush fish evenly with 1 teaspoon olive oil; sprinkle with 1/8 teaspoon black pepper. Combine remaining ½ teaspoon oil and 2 tablespoons lemon juice. Set aside.

3. Combine 1/8 teaspoon pepper, prosciutto, fennel fronds, fennel seeds, and garlic, stirring well. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sauté prosciutto mixture for 3 minutes or until prosciutto is crisp.

4. Cut fennel bulbs vertically in half. Grill 2 minutes on each side or until golden. Cut into ¼-inch-thick slices. Keep warm.

5. Place fish on grill rack coated with cooking spray. Grill 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting top of fish occasionally with juice mixture.

6. Transfer fish to a serving platter; sprinkle fish evenly with remaining pepper. Top with prosciutto mixture, and drizzle with remaining lemon juice. Serve immediately with grilled fennel and lemon wedges.

NUTRITION PER SERVING

2 teaspoons grated lime zest

½ cup fresh lime juice (about 2 limes)

¼ cup honey

2 tablespoons ground ginger or 2 teaspoons fresh, minced

2 tablespoons minced green onion

1 tablespoon low-sodium soy sauce

2 teaspoons minced garlic

4 (6-ounce) swordfish steaks (about ¾ inch thick)

cooking spray

¼ teaspoon freshly ground black pepper

1. Preheat broiler to high.

2. Combine first 7 ingredients in a small saucepan. Dip each steak into the lime mixture to coat.

3. Place fish on a broiling pan coated with cooking spray. Sprinkle with black pepper. Broil 10 minutes or until fish flakes easily when tested with a fork.

4. While fish cooks, place lime juice mixture over medium heat; cook until reduced by half (about 8 minutes). Serve sauce with fish.

NUTRITION PER SERVING

Couscous

1 teaspoon extra-virgin olive oil

2 teaspoons peeled shallots, thinly sliced (about 1 large)

1½ cups golden beets, peeled, thinly sliced, and quartered

1 cup uncooked couscous

2 cups water

1/8 teaspoon kosher salt

1 cup raw spinach leaves, trimmed

Sauce

½ cup fresh orange juice

2 tablespoons brown sugar

2 tablespoons low-sodium soy sauce

2 tablespoons sake (rice wine)

1 tablespoon fresh lime juice

½ teaspoon cornstarch

1/8 teaspoon crushed red pepper

4 (6-ounce) salmon fillets with skin (about 1 inch thick)

cooking spray

lime wedges (optional)

1. Preheat grill to 400°F.

2. To prepare couscous, heat the olive oil in a large nonstick skillet over medium-high heat. Add shallots and beets; sauté 5 minutes or until shallots are tender and just beginning to brown. Stir in couscous; cook 1 minute, stirring frequently. Add water and salt; cover and simmer 8 minutes or until couscous is tender. Remove from heat; add spinach. Toss gently until combined and spinach wilts. Keep warm.

3. To prepare sauce, combine all sauce ingredients in a small saucepan, stirring well with a whisk; bring to a boil over medium-high heat. Cook for 1 minute.

4. To prepare fish, brush cut sides of fillets with ¼ cup sauce; place, skin side up, on a grill rack precoated with cooking spray. Grill salmon for 2 minutes. Turn salmon fillets; brush with remaining ¼ cup sauce. Grill 3 minutes or until fish flakes easily when tested with a fork or is at desired degree of doneness. Serve with couscous and lime wedges, if desired.

NUTRITION PER SERVING

1 tablespoon ground chipotle seasoning

1½ teaspoons ground cumin

6 (6-ounce) tilapia fillets

2 tablespoons olive oil

1 teaspoon grated lime zest

2 tablespoons fresh lime juice cooking spray

12 corn tortillas

1 cup shredded cole slaw mix (purchase from any supermarket)

papaya-mango salsa (store-bought)

fresh lime wedges

1. Combine chipotle seasoning and cumin. Rub mixture evenly over fillets.

2. Stir together olive oil, lime zest, and lime juice; rub over fillets.

3. Arrange fillets on a grill coated with cooking spray. Grill over medium-high heat (350°F to 400°F) 3 minutes on each side or until fish just begins to flake with a fork.

4. Cool slightly. Shred fish. Spoon 2 to 3 tablespoons fish into each tortilla, and top with slaw and papaya-mango salsa. Serve with a squeeze of fresh lime juice.

NUTRITION PER SERVING

¼ cup Dijon mustard

3 tablespoons chopped fresh rosemary, no stems

3 tablespoons red wine vinegar

½ teaspoon freshly ground black pepper

5 garlic cloves, minced

12 (4-ounce) lamb chops, trimmed

cooking spray (olive or canola oil preferred)

1. Combine first 5 ingredients in a large zip-top plastic bag. Add lamb; seal and marinate in refrigerator for 1 hour or up to 8 hours, turning bag occasionally.

2. Preheat grill or grill pan to medium-high heat.

3. Remove lamb from bag. Place lamb on grill rack or grill pan coated with cooking spray; cook 6 minutes on each side or until medium-rare or at desired degree of doneness.

NUTRITION PER SERVING

4 skinless, boneless chicken breast halves

cooking spray (olive oil preferred)

1 teaspoon dried oregano

½ teaspoon allspice

½ teaspoon cumin

½ teaspoon ground cloves

3 cloves garlic, minced

1 box Near East Wild Rice

1. Spray chicken breasts with cooking spray. Combine oregano, allspice, cumin, cloves, and garlic in a large bowl. Add the chicken breasts and cover with the herb mixture. Cook on a preheated grill over medium heat for about 30 minutes.

2. Prepare rice according to package directions. When ready, divide rice among 4 plates, and place one chicken breast on each plate.

NUTRITION PER SERVING