Sea Bass with Green Sauce

Ingredients:

• 4 (6 oz.) sea bass filets
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/4 cup packed fresh parsley
• 1/4 cup chopped scallions
• 1/4 cup lightly packed tender watercress sprigs
• 2 quarter-size slices peeled fresh ginger
• 3 tbsp. white wine vinegar
• 2 tbsp. water
• 2 tbsp. extra-virgin olive oil

Makes 4 Servings (1 bass filet and about 2 tablespoons sauce per serving)

1. Sprinkle the sea bass with 1/2 teaspoon of the salt and the pepper. Spray a skillet with olive oil spray and set over medium-high heat. Add the fillets, skin side up, and cook until just opaque in the center, about 4 minutes on each side. Transfer to a platter and keep warm. 
2. Combine the parsley, scallions, watercress, ginger, vinegar, water, oil, and the remaining 1/4 teaspoon salt in a food processor or blender and puree. Spoon the sauce over the fish. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook. Who says fast food is not good for you? You can have your fast food and eat it too when it's done properly. The green sauce adds an elegant touch to this dish. You can use any kind of meaty white fish in this recipe and the dish will still be good. 

Manhattan Fish Stew

Ingredients:

• 1 small fennel bulb, thinly sliced
• 2 medium bell peppers, cut into 1/2-inch squares
• 1 small onion, halved and thinly sliced
• 3 garlic cloves, minced
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1 cup chopped fresh tomatoes or canned no-salt-added diced tomatoes
• 3/4 tsp. salt
• 4 stripped bass fillets (6 oz. each)
• 1 1/2 tbsp. almond flour

Makes 4 Servings (1 1/2 cups per serving)

1. In a large saucepan, over medium heat, combine the fennel, bell peppers, onion, garlic, and oil. Cook, stirring frequently, until the onion is softened, about 10 minutes.
2. Add the tomatoes, salt and 3/4 cup water. Bring to a boil. Top with the fish, reduce to a simmer, cover, and cook until the fish pulls apart in flakes but is still moist, about 5 minutes.
3. With a slotted spoon or spider, lift out the fish and vegetables, dividing among 4 shallow bowls.
4. Stir the almond flour into the liquid remaining in the pan until well combined. Spoon about 1/2 cup of the thickened broth over each serving of the fish and vegetables.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This is what I call elegant fast food. Fast food can be good for you if you know what your eating. The total cooking time for this dish is about 35 minutes. The combination of fish and vegetables is delicious when you know what you're doing. The combination of fish, tomatoes, garlic and vegetables is absolutely delicious. The recipe calls for water but I highly recommend using dry white wine in place of the water and your stew will be even more flavorful. If you don't have stripped bass available, substitute grouper, cod, or any other white firm-fleshed fish and the stew will be delicious. 

Grilled Fish Tacos with Spicy Melon Salsa

Ingredients:

• 3 tbsp. fresh lime juice
• 3 tsp. extra-virgin olive oil
• 1 lb. skinless sea bass fillets
• 1/4 tsp. salt
• freshly ground black pepper
• 2 cups finely chopped cantaloupe
• 1/4 cup chopped fresh cilantro
• 2 scallions, thinly sliced
• 1 jalapeno, seeded and minced
• 2 (10-inch) whole wheat tortillas
• 1 lime, cut into wedges

Makes 4 (2-piece) Servings

1. In a 9- by 13-inch baking dish, whisk together 1 tablespoon of the lime juice and 1 teaspoon of the oil. Add fish and turn to coat. Sprinkle with salt and season lightly with black pepper.
2. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill fish until opaque and tender, about 5 minutes per side. Transfer fish to a cutting board and cut into 1-inch chunks.
3. In a small bowl, combine cantaloupe, cilantro, scallions, jalapeno, remaining 2 tablespoons lime juice, and remaining 2 teaspoons oil.
4. Grill tortillas until warm, about 30 seconds per side. Cut each into 4 quarters. Divide fish among tortillas, top with melon salsa, and serve warm with lime wedges.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Fish tacos are absolutely delicious when they are done right. These fish tacos will fill you up with the fish and salsa. Who would have thought a fruit salsa would taste so good on grilled fish? You can also use any kind of salsa on these fish tacos and they will be deliciously filling. You can use halibut, sea scallops, cod or even red snapper in this recipe and the fish tacos will be delicious. I highly recommend adding minced garlic in the lime juice and olive oil for a more aromatic flavor.

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!