Oven "Fried" Fish Sticks

Ingredients:

• 1 lb. skinless mild-flavored white fish filets, such as sole or perch
• 2 tbsp. skim or 1 % milk
• 1 large egg
• 1/3 cup whole-wheat cracker crumbs (1 oz.)
• 1/4 cup grated Parmesan cheese
• 1/4 tsp. garlic powder
• 1/4 tsp. paprika

Makes 4 Servings

1. Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.
2. Cut the fillets into lengthwise strips, about 1 inch wide.
3. In a medium bowl, whisk together the milk and egg. In a shallow bowl or pie plate, combine the cracker crumbs, Parmesan, garlic powder, and paprika. Add the fish strips to the egg mixture, turning to coat. Transfer the strips to the bowl with the crumb mixture, again turning to coat.
4. Arrange the fish on the baking sheet. Bake for 10 minutes, or until the fish just flakes when tested with a fork. Serve hot.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. You can have your "fish & chips" and eat them too. Fish sticks are usually high in fat and greasy too. These fish sticks are oven baked and filled with flavor with very simple ingredients. If you don't have whole wheat cracker crumbs, whole wheat bread crumbs will work just as fine and the fish sticks will be just as delicious. You can use sole, perch, cod, halibut and any other white fish in this recipe and the fish sticks will still melt in your mouth. I highly recommend having aioli or homemade tartar sauce on the side if you want to add a little more flavor to your fish sticks.



Baked Halibut with Asparagus and Shiitake Mushrooms

Ingredients:

• 12 oz. asparagus, trimmed and cut into 2-inch lengths
• 8 oz. shiitake mushrooms, stems removed, caps halved if large
• 3 scallions, cut into 2-inch lengths
• 4 tsp. extra-virgin olive oil
• 2 garlic cloves, thinly sliced
• 1/2 tsp. dried rosemary
• 1/2 tsp.  salt
• 4 (6-oz.) skinless halibut filets
• 1/4 tsp. freshly ground black pepper
• 3 tbsp. fresh lemon juice

Makes 4 Servings

1. Heat the oven to 450 F.
2. On a large rimmed baking sheet, toss the asparagus, mushrooms, and scallions with the oil, garlic, rosemary, and 1/4 teaspoon of the salt. Roast for 5 minutes.
3. Push the vegetables to the long edges of the baking sheet and place the halibut in the center. Season the fish with the remaining 1/4 teaspoon salt and sprinkle with the pepper and lemon juice. Roast for about 10 minutes longer, until the fish just flakes when tested with a fork and the vegetables are tender. Serve hot.

WW POINT VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick and Easy Cookbook. This is a great way to kick-start your weight loss or new lifestyle. It's simple, quick, easy and so elegant on the table and in your mouth. The halibut is melt-in-your-mouth delicious it's like butter. The asparagus and mushrooms go nicely with the fish. You can substitute green beans in place of the asparagus and the meal will still be delicious. You can also substitute dried thyme, oregano, basil, or parsley for the rosemary as well; they go nice with lemon too. Don't forget to remove the stems from the shiitake mushrooms because they can be tough. 

Fishy Tacos with Tangy Cilantro Slaw

Ingredients:

• 1/2 cup light sour cream
• 1 tsp. minced chipotles in adobo
• 2 1/2 cups shredded red cabbage
• 1 large carrot, shredded
• 2 scallions, thinly sliced
• 1/2 cup chopped fresh cilantro
• zest and juice of 1 lime
• 2 tsp. canola oil
• 1/2 tsp. salt
• 1 pound skinless cod or halibut filet, cut into 1-inch pieces
• 1/2 tsp. chili powder
• 1/2 tsp. ground cumin
• 8 (6-inch) corn or whole wheat tortillas, warmed

Makes 4 Servings

1.  Stir sour cream and chipotles en adobo together in small bowl.
2. Stir cabbage, carrot, scallions, cilantro, lime zest and juice, oil and 1/4 teaspoon of the salt in a large bowl.
3. Spray ridge grill pan with nonstick spray; set over medium-high heat until very hot.
4. Sprinkle fish with chili powder, cumin and remaining 1/4 teaspoon salt. Place on grill pan and cook, turning once, until fish is just opaque throughout, about 3 minutes per side. Divide fish evenly among tortillas. Top evenly with slaw and sour cream mixture.

WW POINTS VALUE: 7 pts. (2 tacos per serving)

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. I have always wanted to try fish tacos and this recipe looked too good to pass up. Plus, I was cleaning out the fridge and had all the ingredient and some to make these. These were totally different yet so delicious. When I normally eat tacos, they usually contain beef but fish tacos filled with vegetables and the right seasoning really wake up my taste buds. You can use any kind of white fish in these tacos and it will still be delicious. I used tilapia and the tacos were nice. If you don't have any chipotles en adobo, use any other kind of chili. I recommend doing a few things in making these fish tacos: add garlic to the sour cream mixture because garlic always make everything better, I added cumin along with the chili powder because chili powder and cumin always add heat and flavor to any Mexican dish, add radishes or jicama for a more healthy vegetable crunch, and use the Chipotle Infused Extra-Virgin Olive Oil from the Imperial Olive. For more information, visit www.TheImperialOlive.com.

Steamed Halibut with Bell Pepper and Summer Squash

Ingredients:

• 4 (6-ounce) halibut filets, about 3/4-inch thick at thickest part
• 1 orange bell pepper, cut into thin wedges
• 1 medium yellow squash, cut into 1/8-inch, half-moon slices
• 2 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 1/2 tsp Dijon mustard
• salt
• freshly ground black pepper

Makes 4 Servings

1.  Fill bottom part of steamer  with 1 inch of water; bring to a boil.
2. Season fish with salt and  pepper and arrange in the steamer basket. Reduce to a rapid simmer, and cover with a lid. After fish has steamed for 3 minutes, arrange bell pepper and squash on top and around the fish. Steam until fish is opaque and vegetables are tender, for a total of 6-8 minutes.
3. While fish and vegetables are cooking, whisk together oil, lemon juice and mustard; add a pinch of salt and pepper.
4. Serve fish and vegetables hot, spooning sauce over the top.

WW POINTS VALUE:  6 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. If you're looking for a healthy and colorful meal, this is for you. It's very simple and easy to make. If you don't like steamed fish , you can always bake it for 10 minutes at 400 F and it will still taste just as good with the steamed vegetables. The sauce was so delicious over the fish and vegetables it can go with anything. do recommend using Lemon Infused Olive Oil or Garlic Infused Olive Oil from The Imperial Olive in Williamsburg, VA if you want to  add more flavor to your sauce. You  can also use any kind of  bell pepper and white fish with this recipe and it will still taste delicious. 

Mixed Seafood Kebobs with Parsley Garlic Sauce

Ingredients:

Sauce:

• 2 large garlic cloves, minced
• 1 1/2 tbsp finely chopped fresh parsley
• 1 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• 1/4 tsp salt

Kebobs:

• 1 lb sea scallops (about 16) cleaned
• 1 lb. halibut filet (about 1 1/4-inches thick), skin removed, fish cut into 1 1/2-inch pieces
• 1 large zucchini, cut into 1/2-inch thick rounds
• 1 small red onion, cut into 1/2-inch thick wedges
• 1/4 tsp freshly ground black pepper

Special Equipment:

• 8 (12-inch) skewers

Makes 4 (2-skewer) Servings

1. For the sauce: Place garlic in a small saucepan and add water just to cover. Bring to a boil, reduce heat, and simmer for 5 minutes; strain and transfer garlic to a small bowl. Add parsley, oil, lemon juice, and salt to garlic; stir to combine.
2. For the kebobs: Thread scallops, halibut, zucchini and onion alternately onto skewers; season with pepper.
3. Generously coat a grill or grill pan with cooking spray and heat to medium-high. Grill kebobs, turning once, until fish is cooked through and vegetables are lightly charred, 10-12 minutes. Serve warm or at room temperature, drizzled with parsley-garlic sauce.

WW POINTS VALUE: 6 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I normally enjoy the flavors of the Mediterranean but this meal came up short. It was all over the place because some of the ingredients didn't go together well. It takes skill and patience to grill anything. I used cod in place of the scallops and halibut and I slightly overcooked the cod. I wouldn't use red onions with this fish because they didn't go with the fish or vegetables. The grill zucchini was delicious and I enjoyed the parsley-garlic sauce. If I were to cook this meal, I would make the parsley-garlic sauce, coat the fish with garlic sauce and broil the fish for 5 minutes on each side. I also recommend broiling the zucchini and sauteein the onions to make this meal fly.

Lemony Poached Halibut with Creamy Cucumbers

Ingredients:

• 4 cups water
• 2 lemons, thinly sliced
• 3 medium shallots, thinly sliced
• 4 (6-ounce) pieces halibut filet, skin removed
• 2 medium cucumbers, thinly sliced
• 3 tbsp roughly chopped fresh dill
• 1/4 cup reduced-fat sour cream
• 1/4 tsp salt

Makes 4 Servings

1. In a medium saucepan, bring water, lemons and shallots to a simmer over medium-high heat. Add halibut, nesting fish pieces under lemons and shallots. Return water to a simmer and simmer gently until fish is opaque and tender, 5-8 minutes.
2. While fish is cooking, in a medium bowl, combine cucumbers, dill, sour cream and salt.
3. When fish is done, using a large slotted spoon, carefully transfer fish to 4 plates. Drain lemon and shallot pieces and place on top of the fish. Serve warm with cucumbers on the side.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This fish dinner is a great way to kick-start your diet because it's light and full of Greek flavor. It's also a quick and easy dinner that can be made in 30 minutes or less. The combination of cucumber with sour cream and dill creates a creamy and refreshing sauce makes the fish taste light and delicious. This was also the first time I poached fish. I was really nervous but I was pleased with the results. This fish was quite delicious and not dry at all. You can use any kind of white fish in this recipe and it will still be delicious.

Cuban-Braised Style Fish

Ingredients:

• 1 tsp extra-virgin olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 14 1/2 oz. canned tomatoes with green chilies
• 1 /2 cup fat-free chicken broth
• 10 medium green olives (with pimientos), thinly sliced crosswise
• 1 1/2 lbs. halibut, sea bass or scrod fillets
• 1 tbsp slivered almonds, toasted
• 3 cups broccoli florets, steamed

Makes 4 Servings

1. In a large skillet, heat oil over medium heat. Add onion and sauté 5 minutes. Add garlic and cook 1 minute more.
2. Stir tomatoes, broth and olives into onion mixture and heat to simmer. Cut fish into 4 portions and arrange in skillet. Cover and cook until fish flakes with a fork, 8 to 10 minutes.
3. To serve, remove fish to 4 plates. Spoon tomato and olive mixture over fish and top each serving with a sprinkle of almonds. Complement with broccoli.

WW POINTS VALUE: 6 pts

Note: This recipe appears on www.weightwatchers.com. I have been cooking a lot of spicy food lately and was in the mood for fish and this was a bold recipe I wanted to try. It's very easy to cook and full of flavor. Even though the recipe calls for  slivered almonds, I think the almonds are optional because you have so much heat and flavor in this dish. The broccoli is used as a side dish to cool off your palate from the fire-roasted tomatoes. If you can't find jalapeno-seasoned diced tomatoes, use regular canned diced tomatoes and add either a big pinch of hot red pepper flakes or jalapenos to the onions while they are sauteeing. I highly recommend putting on a little Gloria Estafan or Jon Secada when making this dish for an authentic Cuban Flare!

Spanish Monkfish

Ingredients:

• 1 tbsp + 2 tsp extra-virgin olive oil, divided
• 2 garlic cloves, thinly sliced
• 1 (14-oz) can diced tomatoes
• 1/4 tsp powdered saffron
• 1 1/2 lbs. monkfish or halibut filets
• 2 tbsp chopped fresh parsley
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to 425 F.
2. Heat 2 tsp of the oil in a small saucepan over medium heat. Add garlic, reduce heat to medium-low and cook 2 minutes. Add tomatoes with juice, saffron and a pinch of salt and pepper. Simmer 20 minutes.
3. While sauce is cooking, brush fish with remaining oil and season well with salt and pepper. Bake until just opaque in the center, 12-15 minutes.
4. Add parslet to sauce, seaon to taste with salt and pepper and remove from heat. Spoon over fish and serve.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a deliciously easy dish that can be enjoyed any day of the week. It's also a flavorful way to  kick-start your weight loss. Garlic, tomatoes, parsley and saffron are the basic flavors for a traditional Spanish dish. You can also use haddock with this dish and it will taste delicious. I had this dish last night and the fish was cooked beautifully along with the tomato sauce with a side of green beans and dinner was delicious.

Broiled Halibut with Lemon and Dill

Ingredients:

• 2 small lemons, sliced into 16 thin slices
• 1 tbsp chopped fresh dill
• 4 (6 oz.) pieces halibut fillet, about 1-inch thick
• salt
• freshly ground black pepper
• 1 tbsp extra-virgin olive oil
• Dill sprigs for garnish (optional)

Makes 4 Servings

1. Heat oven to broil.
2. Line a broiler pan with foil. Lay 2 lemon slices vertically on the pan, just barely overlapping. Repeat to make 3 more pairs, placing pairs 1 1/2 inches apart. Sprinkle the lemon slices evenly with 1 tbsp of the chopped dill.
3. Pat fish dry, lightly season with salt and pepper, and place over lemon slices. Drizzle with oil and sprinkle fish evenly with remaining 1 tbsp of dill. Top each piece of fish with 2 barely overlapping lemon slices.
4. Broil fish until cooked through, 10 to 12 minutes. Serve hot, garnished with dill sprigs, if using.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. This is a simple dish that is easy to make and good for youwhenyou're starting Phase 1 on the South Beach Diet. Lemon and dill make a wonderful combination in your mouth. The lemons become browned and slightly carmelized and highly recommended served with fish and vegetables, rind and all.

Orange and Lime-Marinated Halibut

Ingredients:

• 1 tsp grated orange zest
• 3 tbsp orange juice
• 1 tsp grated lime zest
• 2 tbsp lime juice
• 1 tbsp reduced-sodium soy sauce
• 1/2 tsp salt (optional)
• 1/4 tsp ground black pepper
• 2 (3/4-lb.) halibut steaks
• 2 navel oranges, peeled and sectioned, juice reserved

Makes 4 servings

1. Spray the rack of a broiler pan with nonstick spray and preheat the broiler.
2. Combine the orange zest and juice, the lime zest and juice, soy sauce, salt and pepper in a baking dish large enough to hold the fish in a single layer. add the halibut steaks and marinate about 5 minutes, turning once. Remove the halibut from the marinade; discard the marinade.
3. Place the halibut on the broiler rack and broil 4 inches from the heat until just opaque in the center, 3-4 minutes on each side.
4. Cut each halibut steak in half and place a portion on each of 4 plates. Top each piece of fish with one-fourth of the orange sections and drizzle evenly with the reserved orange juice.

WW POINTS VALUE: 4 (1/2 HALIBUT STEAK AND 1/2 ORANGE)

Note: This recipe appears in the WW in 20 Minutes Cookbook. I have cooked this recipe before and it's such a nice dinner with a citrus taste. Halibut has a nice texture to it and the citrus flavors compliment with the halibut. The dish tastes just as good without the zest. I highly recommend serving Orange-Ginger Green Beans as a side for a citrus tang.