Tuna and White Bean Salad

Tuna and White Bean Salad

4 servings, 1 cup each | Active Time: 10 minutes | Total Time: 10 minutes

Ingredients

  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 19-ounce can cannellini (white kidney) beans, rinsed
  • 1 6-ounce can chunk light tuna in water, drained and flaked (see Note)
  • 1/4 cup chopped red onion
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh basil

Preparation

  1. Whisk lemon juice, oil, garlic, salt and pepper in a medium bowl. Add beans, tuna, onion, parsley and basil; toss to coat well.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
  • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

From EatingWell:  March 1998, The EatingWell Diabetes Cookbook (2005)

 

Salmon with Pepita-Lime Butter

Salmon with Pepita-Lime Butter

4 servings | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

  • 2 tablespoons unsalted pepitas (see Tip)
  • 1 tablespoon butter
  • 1/2 teaspoon freshly grated lime zest
  • 2 tablespoons lime juice
  • 1/4 teaspoon chili powder
  • 1 pound salmon fillet, skinned (see Tip) and cut into 4 portions
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Preparation

  1. Toast pepitas (see Tip). Place in a small bowl with butter, lime zest, lime juice and chili powder.
  2. Generously coat a large nonstick skillet with cooking spray and place over medium heat. Sprinkle salmon with salt and pepper, add to the pan and cook until browned and just cooked through in the center, 2 to 4 minutes per side. Remove the pan from the heat. Transfer the salmon to a plate. Add the butter-lime mixture to the hot pan; stir until the butter is melted. Serve the salmon topped with the sauce.

Tips & Notes

  • Tips: Pepitas (hulled pumpkin seeds) can be found in the bulk-foods section of natural-foods stores or Mexican groceries.
  • Place a salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
  • Place pepitas in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

From EatingWell:  November/December 2008

 

Pecan-Crusted Tilapia

Pecan-Crusted Tilapia

  • Yield: Makes 4 servings
  • Cook time:8 Minutes
  • Prep time:10 Minutes

Ingredients

  • 1/2 cup pecan halves
  • 4 (6-oz.) fresh tilapia fillets
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 3 tablespoons butter
  • Golden Rum-Butter Sauce
  • Garnishes: lemon wedge, fresh parsley sprig

Preparation

1. Process pecans in a food processor until finely chopped. Sprinkle fish fillets with salt, garlic powder, and pepper. Dredge fish in finely chopped pecans.

2. Melt butter in a large nonstick skillet over medium-high heat; add fish, and cook 3 to 4 minutes on each side or until well browned and fish flakes with a fork. Serve with Golden Rum-Butter Sauce. Garnish, if desired.

From Southern Living January 2009

 

Ginger-Steamed Fish with Troy’s Hana-Style Sauce

Ginger-Steamed Fish with Hana-Style Sauce

6 servings | Active Time: 20 minutes | Total Time: 20 minutes

This shoyu-based sauce with fresh ginger, garlic and sesame is a Hana classic. Aloha Shoyu is the preferred brand at the hotel. (We use reduced-sodium soy sauce to keep the sodium in check.) Chef David Patterson prepares the dish with onaga, a red snapper only found in the Hawaiian waters; it’s tender, sweet and mild in flavor. We found that halibut and other white fish were also delicious. Serve with steamed brown rice and Green Papaya Salad.

Ingredients

Fish

  • 6 5-ounce portions striped bass, halibut or any flaky white fish
  • 6 1/4-inch-thick slices peeled fresh ginger

Sauce

  • 1/4 cup minced peeled fresh ginger
  • 1/4 cup chopped garlic
  • 1/4 cup sesame seeds
  • 2 tablespoons grapeseed oil, or canola oil
  • 2 tablespoons toasted sesame oil
  • 1/4 cup reduced-sodium soy sauce
  • 2-3 scallions, thinly sliced, for garnish

Preparation

  1. To prepare fish: Bring 1 to 2 inches of water to a boil in a pot large enough to hold a two-tier bamboo steamer. (If you don’t have a steamer, improvise by setting mugs upside down in a large pot and resting a large heatproof plate on top.) Put a heatproof plate in each of the steamer baskets. Place 3 portions of fish on each plate with a slice of fresh ginger on top. Stack the baskets, cover and set over the boiling water. Steam the fish for 7 minutes per inch of thickness.
  2. To prepare sauce: Meanwhile, combine minced ginger, garlic and sesame seeds in a small bowl. Heat grapeseed (or canola) oil in a medium skillet over medium-high heat. Add the ginger mixture and cook, stirring, until fragrant, 1 minute. Add sesame oil; allow the mixture to get hot. Add soy sauce (be careful, it will splatter a bit) and cook for 1 minute more.
  3. Transfer the fish to a deep platter. Discard the ginger slices. Pour the sauce over the fish and garnish with scallions.

Recipe from EatingWell,  January/February 2007

Chili-Rubbed Salmon

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Yield: 4 servings


Ingredients

•    1 tablespoon chili powder
•    2 teaspoons dillseeds
•    1 teaspoon lemon pepper
•    1/2 teaspoon ground cumin
•    4 (4- to 6-ounce) salmon steaks
•    1/4 cup butter or margarine
•    Garnishes: fresh thyme sprigs, lemon zest

Preparation

Combine first 4 ingredients; press evenly over steaks.
Melt butter in a large nonstick skillet over medium heat; add steaks, and cook 5 minutes on each side or until fish flakes easily with a fork. Garnish, if desired. Serve with lemon wedges.

Recipe from Southern Living May 1997

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