cream into a small dish. Spoon 1 tablespoon of sauce from scallops over mushrooms and artfully arrange them on top of sour cream. Enjoy eating by dipping a scallop in the mushroom sour cream mixture.
T OTAL G RAMS 33.4
G RAMS PER S ERVING 8.4
Snappy Swordfish
6 servings
2½ pounds swordfish steak
juice of 1 lemon
3 teaspoons garlic paste (available in a tube)
2 tablespoons fresh dill (or 1 tablespoon dried, minced)
1 medium tomato, thinly sliced
½ pound shiitake mushrooms, sliced
3 tablespoons olive oil
½ cup shelled sunflower seeds
½ pound sugar snap peas, trimmed
¼ cup dry white wine
3 ounces herbed goat cheese, crumbled
Preheat oven to 350° F.
Wash and dry swordfish. Sprinkle both sides with lemon juice and place in a covered glass baking dish.
Spread garlic paste evenly on fish. Top with dill, tomato, and mushrooms. Sprinkle olive oil and sunflower seeds evenly across the top.
Spread snap peas over fish; pour wine over the peas.
Cover and place in oven for 20 minutes. Uncover, add goat cheese and cook for 10 minutes more, basting frequently.
T OTAL G RAMS 50.4
G RAMS PER S ERVING 8.4
Poached Fish Fillets (Basic Recipe)
4 servings
4 fish fillets (sole, salmon, halibut, or flounder)
juice of 1 lemon
1 small onion
seasoned salt
1 tablespoon butter
3 large mushrooms, thinly sliced
¼ cup water
½ cup dry white wine
Preheat oven to 350° F.
Wash fillets in a mixture of water and lemon juice and dry. Place in a covered glass baking dish. Melt butter in a pan over medium heat. Add mushrooms, sprinkle with ½ teaspoon seasoned salt. Cook for 2 minutes. Stir in water and wine. Bring to a boil and pour over fish. Cover, place in oven, and poach for 15 minutes. For salmon, allow 5 minutes additional cooking time.
T OTAL G RAMS 10.4
G RAMS PER S ERVING 2.6
Halibut Roll-Ups
4 servings
2 pounds halibut fillets
seasoned salt
3 slices bacon, diced
¼ pound shiitake mushrooms, sliced
¼ cup celery, diced
2 tablespoons onion, diced
1 clove garlic, minced
1 tablespoon parsley, minced
3 tablespoons sweet butter, melted
½ cup dry white wine
¼ cup Parmesan cheese
paprika to taste
Preheat oven to 350° F.
Sprinkle fillets with salt. Allow to stand for about 10 minutes. Place in a glass baking dish.
In skillet, sauté bacon, mushrooms, celery, and onion until vegetables are soft and bacon is crisp. Add garlic and cook 2 minutes more. Add parsley, and blend well.
Spread mixture over fillets, roll up, and fasten with toothpicks.
Place 1 tablespoon melted butter in bottom of baking dish. Add fish.
Pour remaining butter over fish, and add wine.
Sprinkle with Parmesan cheese and paprika.
Bake for ½ hour.
T OTAL G RAMS 11.6
G RAMS PER S ERVING 2.9
Fabulous Flounder
6 servings
3 pounds flounder fillets
lemon juice
salt and pepper
1 teaspoon dried tarragon
2 cups sour cream
1 tablespoon minced chives and parsley
Preheat oven to 350° F.
Oil a baking dish just large enough to hold fish fillets. Rub fillets with lemon juice, salt, and pepper, and place in dish.
Sprinkle with tarragon. Cover with sour cream and bake for 20 minutes, or until fish flakes easily.
Remove from oven, and sprinkle with chives and parsley. Serve immediately.
T OTAL G RAMS 22.5
G RAMS PER S ERVING 3.8
Stuffed Flounder
6 servings
2 pounds flounder fillets
salt to taste
3 slices bacon, diced
¼ pound shiitake mushrooms, sliced
¼ cup diced celery
2 tablespoons diced onion
1 clove garlic, diced fine
1 tablespoon parsley, minced
3 tablespoons butter, melted
½ cup dry white wine
¼ cup grated Parmesan cheese
paprika
Preheat oven to 350° F.
Sprinkle fillets with salt. Allow to stand for about 10 minutes.
Sauté bacon, mushrooms, celery, and onion in a nonstick skillet until vegetables are soft and bacon crisp. Add garlic. Cook for 2 minutes more. Add parsley, and blend well.
Spread mixture over fillets, roll them up, and fasten with toothpicks. Place 1 tablespoon melted butter in bottom of baking
T OTAL G RAMS 33.4
G RAMS PER S ERVING 8.4
Snappy Swordfish
6 servings
2½ pounds swordfish steak
juice of 1 lemon
3 teaspoons garlic paste (available in a tube)
2 tablespoons fresh dill (or 1 tablespoon dried, minced)
1 medium tomato, thinly sliced
½ pound shiitake mushrooms, sliced
3 tablespoons olive oil
½ cup shelled sunflower seeds
½ pound sugar snap peas, trimmed
¼ cup dry white wine
3 ounces herbed goat cheese, crumbled
Preheat oven to 350° F.
Wash and dry swordfish. Sprinkle both sides with lemon juice and place in a covered glass baking dish.
Spread garlic paste evenly on fish. Top with dill, tomato, and mushrooms. Sprinkle olive oil and sunflower seeds evenly across the top.
Spread snap peas over fish; pour wine over the peas.
Cover and place in oven for 20 minutes. Uncover, add goat cheese and cook for 10 minutes more, basting frequently.
T OTAL G RAMS 50.4
G RAMS PER S ERVING 8.4
Poached Fish Fillets (Basic Recipe)
4 servings
4 fish fillets (sole, salmon, halibut, or flounder)
juice of 1 lemon
1 small onion
seasoned salt
1 tablespoon butter
3 large mushrooms, thinly sliced
¼ cup water
½ cup dry white wine
Preheat oven to 350° F.
Wash fillets in a mixture of water and lemon juice and dry. Place in a covered glass baking dish. Melt butter in a pan over medium heat. Add mushrooms, sprinkle with ½ teaspoon seasoned salt. Cook for 2 minutes. Stir in water and wine. Bring to a boil and pour over fish. Cover, place in oven, and poach for 15 minutes. For salmon, allow 5 minutes additional cooking time.
T OTAL G RAMS 10.4
G RAMS PER S ERVING 2.6
Halibut Roll-Ups
4 servings
2 pounds halibut fillets
seasoned salt
3 slices bacon, diced
¼ pound shiitake mushrooms, sliced
¼ cup celery, diced
2 tablespoons onion, diced
1 clove garlic, minced
1 tablespoon parsley, minced
3 tablespoons sweet butter, melted
½ cup dry white wine
¼ cup Parmesan cheese
paprika to taste
Preheat oven to 350° F.
Sprinkle fillets with salt. Allow to stand for about 10 minutes. Place in a glass baking dish.
In skillet, sauté bacon, mushrooms, celery, and onion until vegetables are soft and bacon is crisp. Add garlic and cook 2 minutes more. Add parsley, and blend well.
Spread mixture over fillets, roll up, and fasten with toothpicks.
Place 1 tablespoon melted butter in bottom of baking dish. Add fish.
Pour remaining butter over fish, and add wine.
Sprinkle with Parmesan cheese and paprika.
Bake for ½ hour.
T OTAL G RAMS 11.6
G RAMS PER S ERVING 2.9
Fabulous Flounder
6 servings
3 pounds flounder fillets
lemon juice
salt and pepper
1 teaspoon dried tarragon
2 cups sour cream
1 tablespoon minced chives and parsley
Preheat oven to 350° F.
Oil a baking dish just large enough to hold fish fillets. Rub fillets with lemon juice, salt, and pepper, and place in dish.
Sprinkle with tarragon. Cover with sour cream and bake for 20 minutes, or until fish flakes easily.
Remove from oven, and sprinkle with chives and parsley. Serve immediately.
T OTAL G RAMS 22.5
G RAMS PER S ERVING 3.8
Stuffed Flounder
6 servings
2 pounds flounder fillets
salt to taste
3 slices bacon, diced
¼ pound shiitake mushrooms, sliced
¼ cup diced celery
2 tablespoons diced onion
1 clove garlic, diced fine
1 tablespoon parsley, minced
3 tablespoons butter, melted
½ cup dry white wine
¼ cup grated Parmesan cheese
paprika
Preheat oven to 350° F.
Sprinkle fillets with salt. Allow to stand for about 10 minutes.
Sauté bacon, mushrooms, celery, and onion in a nonstick skillet until vegetables are soft and bacon crisp. Add garlic. Cook for 2 minutes more. Add parsley, and blend well.
Spread mixture over fillets, roll them up, and fasten with toothpicks. Place 1 tablespoon melted butter in bottom of baking
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