The Health Benefits of Fish and Shellfish – 21 recipe.

Fish & Shellfish

If your goal is a heart-healthy family (and we know that’s the case because you’re reading this post!), then serve fish for dinner twice a week—the oilier, the better. All oily fish contains omega-3 fatty acids, polyunsaturated fats that protect against heart disease (see “Get Your Omega-3s” to learn more). Because salmon boasts the highest levels of these good-for-you fats, we open this chapter with recipes starring this winner. Whether you chose to oven roast it in dishes like Salmon with Mustard Glaze or prepare it on the grill in recipes like Smoky Spanish Salmon, make this fish a part of your regular dinnertime rotation.

If you’re cooking for picky kids (or a partner who insists they don’t like fish), try serving them mild Almond-Crusted Tilapia or fun Flounder Pesto Roll-Ups. Or take the stealth-health approach and sneak some fish into a big bowl of noodles, as in Sicilian-Style Swordfish with Pasta or Rustic Pasta Toss with Tuna and Tomatoes. You’ll likely be surprised by your family members’ positive reactions—and they’ll benefit from the lean protein, vitamins, and minerals that these dishes deliver.

And don’t forget the seafood: Scallops, Scampi-Style and Italian-Spiced Shrimp Casserole are always popular. Do your family a favor and try replacing the white rice in the casserole with brown; the soluble fiber in brown rice can help lower cholesterol levels in all who dig in regularly.

Salmon Steaks with Tricolor Pepper Relish

Consider roasted salmon one of your go-to heart-healthy dinner options: It’s high in omega-3 fatty acids, which can help lower blood cholesterol levels.

ACTIVE TIME: 12 minutes

TOTAL TIME: 45 minutes

MAKES: 4 main-dish servings

¼ cup sliced almonds
3 medium peppers (4 to 6 ounces each), preferably red, yellow, and orange, thinly sliced
1 small onion (4 to 6 ounces), thinly sliced
1 tablespoon olive oil
⅜ teaspoon salt
⅜ teaspoon freshly ground black pepper
2 salmon steaks (12 to 14 ounces each)
½ cup packed fresh basil leaves, finely chopped, plus additional for garnish
¼ cup oil-packed sun-dried tomatoes, patted dry and chopped
1 tablespoon capers, coarsely chopped
Cooked brown or white rice, for serving

1. Preheat oven to 450°F. In 18″ by 12″ jelly-roll pan, spread almonds in single layer. Roast 4 to 6 minutes or until toasted. Transfer to plate; set aside. In same pan, combine peppers, onion, oil, and ⅛ teaspoon each salt and black pepper. Spread in single layer; roast 15 minutes or until tender. Stir vegetables; push to one side of pan to make space for salmon.

2. Sprinkle salmon with remaining ¼ teaspoon each salt and black pepper to season both sides. Place in pan with peppers. Roast 8 to 10 minutes or until salmon is just opaque and knife pierces easily through flesh. (Instant-read thermometer inserted horizontally in center of fillet should reach 145°F.)

3. Meanwhile, in large bowl, combine basil, tomatoes, and capers. Add roasted peppers and onion and stir well. Cut each salmon steak lengthwise in half; remove and discard bones. Divide salmon among serving plates and top with pepper relish and almonds. Serve with rice, garnished with chopped basil.

EACH SERVING: About 395 calories, 40g protein, 14g carbohydrate, 20g total fat (3g saturated), 4g fiber, 101mg cholesterol, 385mg sodium

Ginger-Crusted Salmon with Melon Salsa

Spicy and fresh, this healthy, flavorful dinner combines rich salmon and a salsa made with a duet of melons and herbs.

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

2 cups cubed cantaloupe (cut into ⅓-inch pieces)
1 cup cubed honeydew (cut into ⅓-inch pieces)
¼ cup packed fresh cilantro leaves, finely chopped
2 tablespoons finely chopped fresh mint leaves
1 jalapeño chile, stemmed, seeded, and finely chopped
2 tablespoons fresh lime juice
⅜ teaspoon salt
½ teaspoon ground black pepper
2 tablespoons peeled, grated fresh ginger
2 teaspoons curry powder
4 pieces skinless salmon fillet (6 ounces each)
2 teaspoons vegetable oil

1. In medium bowl, combine both melons, cilantro, mint, jalapeño, lime juice, and ¼ teaspoon salt; stir until well mixed and set aside.

2. In small bowl, stir together ginger, curry powder, remaining ⅛ teaspoon salt, and black pepper. Spread mixture evenly all over non-skin side of each fillet.

3. In 12-inch nonstick skillet, heat oil over medium 1 minute. Add salmon, ginger side down, and cook 10 minutes or until salmon just turns opaque in center, turning over once. (Instant-read thermometer inserted horizontally in center of fillet should reach 145°F.) Serve salmon with melon salsa.

EACH SERVING: About 350 calories, 40g protein, 13g carbohydrate, 15g total fat (2g saturated), 2g fiber, 108mg cholesterol, 325mg sodium

NUTRITIONAL NOTE: GET YOUR OMEGA-3S

Despite their reputation for clogging arteries and packing on unwanted pounds, not all fats are villainous. Indeed, one type of polyunsaturated fat, omega-3, is thought to combat heart disease. Omega-3s help inhibit the formation of blood clots and reduce the incidence of heartbeat abnormalities. You’ll find omega-3s in fish—and the oilier the fish, the more omega-3 it contains. So be sure to include oily fish like salmon, bluefin tuna, mackerel, and sardines in your diet.

Smoky Spanish Salmon

Simply grilled salmon and ripe summer vegetables get an extra layer of smokiness from this famous paprika.

ACTIVE TIME: 25 minutes

TOTAL TIME: 40 minutes

MAKES: 4 main-dish servings

1 teaspoon smoked paprika
⅜ teaspoon salt
⅛ teaspoon ground black pepper
4 pieces (6 ounces each) salmon fillet with skin
5 teaspoons extra-virgin olive oil
4 large tomatoes (2 pounds), each cored, cut in half, and seeded
1 large red onion (10 to 12 ounces), cut into ½-inch-thick rounds
2 large yellow peppers (10 ounces each), each cut into quarters and seeded
⅓ cup sliced green olives
¼ cup torn fresh flat-leaf parsley leaves

1. Prepare grill for covered direct grilling over medium-high. Mix paprika, ¼ teaspoon salt, and black pepper. Rub salmon with 1 teaspoon oil, then two-thirds of paprika mixture. Add 2 teaspoons oil to remaining paprika mixture; brush on cut sides of tomatoes.

2. Brush yellow peppers and onion with remaining 2 teaspoons oil; place on grill along with tomatoes. Cover; cook until onions and peppers are tender-crisp, 10 to 15 minutes, turning over once; let cool slightly.

3. Meanwhile, place salmon, skin side down, on grill. Cover; cook 6 minutes or until just opaque throughout. (Instant-read thermometer inserted horizontally in center of fillet should reach 145°F.)

4. Slice yellow peppers; place in bowl. Chop onion and tomatoes; add to bowl. Stir in olives, parsley, and remaining ⅛ teaspoon salt; serve with salmon.

EACH SERVING: About 435 calories, 42g protein, 21g carbohydrate, 21g total fat (3g saturated), 5g fiber, 110mg cholesterol, 475mg sodium

COOK’S TIP: SLICING RIPE TOMATOES

Have you ever tried to slice a tomato and ended up with a pulpy mess? Unless you have a razor-sharp edge on a chef’s knife, you’re better off using a serrated knife, which will glide through the skin and flesh. Tip: To retain the juice inside the tomato, slice tomatoes from stem to blossom end instead of crosswise.

Seared Salmon with Sweet Potatoes

Simple salmon and sweet potatoes become a gourmet meal in minutes when topped with an easy, tangy lemon-caper sauce.

ACTIVE TIME: 15 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

1 pound sweet potatoes, peeled and cut into ½-inch cubes
¼ cup water
⅜ teaspoon salt
¼ teaspoon freshly ground black pepper
1 bag (6 ounces) baby spinach
⅛ teaspoon cayenne (ground red) pepper
4 pieces skinless center-cut salmon fillet (5 ounces each)
1 lemon
1 cup dry white wine
2 teaspoons capers, rinsed
¼ cup chopped fresh flat-leaf parsley

1. In large microwave-safe bowl, combine potatoes, water, and ¼ teaspoon each salt and pepper. Cover with vented plastic wrap; microwave on High 9 minutes or until tender, stirring halfway through. Add spinach; replace cover and microwave 2 minutes longer.

2. Meanwhile, sprinkle cayenne and remaining ⅛ teaspoon salt on salmon to season both sides. In nonstick 12-inch skillet over medium, cook salmon 10 minutes or until knife pierces center easily, turning over once halfway through. (Instant-read thermometer inserted horizontally in center of fillet should reach 145°F.) Transfer to plate. From lemon, finely grate ½ teaspoon peel onto fish; into cup, squeeze 1 tablespoon juice.

3. To skillet, add wine and capers. Boil over high 2 minutes or until liquid is reduced by half, scraping browned bits from pan. Remove from heat; stir in lemon juice and parsley.

4. Divide potato mixture among plates; top with fish. Spoon sauce over fish.

EACH SERVING: About 300 calories, 31g protein, 22g carbohydrate, 9g total fat (1g saturated), 4g fiber, 78mg cholesterol, 430mg sodium

Salmon with Mustard Glaze

Here’s a fix-it-and-forget-it dish to prepare when you’re entertaining a crowd. A zippy mustard glaze and dilled sour cream sauce make the meal seem fancier than it is. Carrot and Zucchini Ribbons would make a pretty side dish.

ACTIVE TIME: 10 minutes

TOTAL TIME: 30 minutes

MAKES: 12 main-dish servings

2 lemons, thinly sliced, plus additional lemon wedges for garnish
½ cup spicy brown mustard
¼ cup light mayonnaise
2 tablespoons sugar
2 tablespoons cider vinegar
½ cup loosely packed chopped fresh dill, plus additional for garnish
1 whole boneless side of salmon (3¼ pounds)
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
¾ cup reduced-fat sour cream

1. Preheat oven to 450°F. In 18″ by 12″ jelly-roll pan, arrange lemon slices in single layer to form diagonal line stretching from one corner of pan to opposite corner.

2. In medium bowl, stir mustard, mayonnaise, sugar, vinegar, and half of chopped dill until sugar dissolves.

3. Place salmon, skin side down, on lemons in prepared pan. In medium bowl, set aside half of mustard mixture; spread remaining mixture on top of salmon. Sprinkle salt and pepper on top. Roast 13 to 15 minutes (see Tip) or until just opaque throughout. (Instant-read thermometer inserted horizontally into thickest part of salmon should register 145°F.)

4. Meanwhile, stir sour cream and remaining dill into remaining mustard mixture. Place salmon on large serving platter; garnish with lemon wedges and dill. Serve salmon with sauce.

EACH SERVING: About 255 calories, 28g protein, 3g carbohydrate, 12g total fat (3g saturated), 0g fiber, 85mg cholesterol, 255mg sodium

TIP

If you’re lucky enough to be using wild Alaskan salmon in this recipe, the roasting time may be a bit longer than we specify.

Five-Spice Tuna Steaks

Chinese five-spice powder adds an intriguing hint of licorice to rich salmon.

ACTIVE TIME: 5 minutes

TOTAL TIME: 15 minutes

MAKES: 4 main-dish servings

4 tuna steaks or salmon fillets (4 ounces each), skin removed
2 teaspoons Chinese five-spice powder
1 teaspoon all-purpose flour
½ teaspoon salt
¼ teaspoon cracked black peppercorn
2 teaspoons vegetable oil

1. With tweezers, remove any bones from tuna steaks. On waxed paper, combine five-spice powder, flour, salt, and pepper. Rub mixture onto both sides of tuna.

2. In nonstick 10-inch skillet, heat oil over medium until hot. Add tuna; cook until just opaque throughout, 2 to 3 minutes per side. (Instant-read thermometer inserted horizontally into thickest part of tuna should register 145°F.)

EACH SERVING: About 222 calories, 21g protein, 2g carbohydrate, 14g total fat (3g saturated), 0g fiber, 63mg cholesterol, 353mg sodium

Pan-Roasted Cod on a Bed of Cabbage and Apples

Light and easy to prepare, this fish dinner showcases the cool-weather flavors of tart apple and caraway-scented sautéed cabbage.

ACTIVE TIME: 12 minutes

TOTAL TIME: 20 minutes

MAKES: 4 main-dish servings

2 tablespoons margarine or butter
1 small head red cabbage (1¼ pounds), cored and thinly sliced
1 pound Granny Smith or Gala apples (2 to 3 medium), cored and cut into ½-inch chunks
2 tablespoons water
1 tablespoon cider vinegar
½ teaspoon caraway seeds
½ teaspoon salt
4 cod or scrod fillets (6 ounces each)
¼ teaspoon coarsely ground black pepper

1. In deep nonstick 12-inch skillet, melt margarine over medium-high. Stir in cabbage, apples, water, vinegar, caraway seeds, and ¼ teaspoon salt. Reduce heat to medium; cover skillet and cook cabbage mixture 8 minutes or until cabbage begins to wilt, stirring occasionally.

2. Top cabbage mixture with cod, folding thin tail under for even cooking. Sprinkle cod with pepper and remaining ¼ teaspoon salt. Cover skillet and cook about 10 minutes or until cod turns opaque throughout. (Instant-read thermometer inserted horizontally into thickest part of fish should register 145°F.)

EACH SERVING: About 290 calories, 32g protein, 25g carbohydrate, 8g total fat (1g saturated), 5g fiber, 73mg cholesterol, 470mg sodium

Roasted Cod and Mushroom Ragout

The rich earthiness of sweet potatoes and mushrooms blends with meaty cod to deliver an entree that’s low in calories—and loaded with antioxidants.

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

1 large sweet potato (1 pound), peeled and cut into ½-inch chunks
2 tablespoons extra-virgin olive oil
2 large shallots, thinly sliced
½ teaspoon salt
½ teaspoon ground black pepper
2 packages (10 ounces each) sliced mushrooms
2 tablespoons water
4 skinless cod fillets (6 ounces each)
¼ cup packed fresh flat-leaf parsley leaves, finely chopped
½ cup dry white wine

1. Preheat oven to 450°F.

2. On 18″ by 12″ jelly-roll pan, combine sweet potatoes, 1 tablespoon oil, half of shallots, and ⅛ teaspoon each salt and pepper. Arrange in single layer on one side of pan. Roast 15 minutes.

3. Meanwhile, in 12-inch skillet, heat remaining 1 tablespoon oil over medium-high. Add remaining shallots and cook 2 to 3 minutes or until tender and golden brown, stirring occasionally. Add mushrooms and water; cook 8 minutes or until liquid evaporates, stirring occasionally.

4. Arrange cod on other side of roasting pan. Sprinkle with ⅛ teaspoon each salt and pepper. Roast alongside potato 8 to 10 minutes or until fish is just opaque throughout. (Instant-read thermometer inserted horizontally into thickest part of fish should register 145°F.)

5. Stir parsley, wine, and remaining ¼ teaspoon each salt and pepper into mushroom-shallot mixture. Cook 1 to 2 minutes or until wine is reduced by half.

6. Divide potato and cod among serving plates. Spoon mushroom ragout over cod.

EACH SERVING: About 295 calories, 33g protein, 22g carbohydrate, 9g total fat (1g saturated), 4g fiber, 65mg cholesterol, 420mg sodium

Baked Snapper with Peppers and Mushrooms

This fast fish recipe is ultra low fat and low cal, but it doesn’t scrimp on flavor. Serve with a side of bulgur or brown rice.

ACTIVE TIME: 20 minutes

TOTAL TIME: 35 minutes

MAKES: 6 main-dish servings

1 tablespoon olive oil
2 orange and/or yellow peppers, thinly sliced
1 onion, chopped
1 package (10 ounces) sliced mushrooms
½ cup dry white wine
1 teaspoon fresh thyme leaves, chopped, plus additional thyme leaves for garnish
6 skinless, boneless snapper, sole, or flounder fillets (4 ounces each)
2 tablespoons fresh lemon juice
¼ teaspoon salt
¼ teaspoon ground black pepper

1. Preheat oven to 450°F. In 12-inch skillet, heat oil over medium until hot. Add peppers and onion and cook 10 minutes or until tender, stirring often. Add mushrooms, wine, and thyme; cook over medium-high 3 minutes, stirring often.

2. Meanwhile, spray bottom and sides of 13″ by 9″ glass or ceramic baking dish with nonstick cooking spray. Arrange fillets in baking dish, folding narrow ends under. Sprinkle with lemon juice, salt, and pepper.

3. Spoon hot vegetable mixture from skillet on top of fish in baking dish. Bake fish 15 to 18 minutes or until opaque throughout. Garnish with additional thyme leaves.

EACH SERVING: About 175 calories, 26g protein, 9g carbohydrate, 4g total fat (1g saturated), 2g fiber, 42mg cholesterol, 175mg sodium

Greek-Style Tilapia

This healthy Mediterranean dish requires just five ingredients—and thirty minutes of your time. Instead of rice, the fish is served with orzo.

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

2 lemons
1½ pounds tilapia fillets
1 tablespoon fresh oregano leaves, chopped, plus additional sprigs for garnish
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 pint grape tomatoes, cut lengthwise in half
8 ounces orzo

1. Preheat oven to 400°F. From lemons, grate ½ teaspoon peel and squeeze ¼ cup juice.

2. In 13″ by 9″ glass or ceramic baking dish, arrange fillets. Evenly sprinkle fillets with lemon juice and peel, chopped oregano, salt, and pepper. Add tomatoes to baking dish around tilapia; cover with foil and roast 16 to 18 minutes or until tilapia is opaque throughout and tomatoes are tender. (Instant-read thermometer inserted horizontally into center of fillet should reach 145°F.)

3. Meanwhile, cook orzo in boiling salted water as package label directs. Drain well.

4. Serve tilapia, tomatoes, and orzo with juices from baking dish.

EACH SERVING: About 395 calories, 36g protein, 50g carbohydrate, 6g total fat (0g saturated), 2g fiber, 0mg cholesterol, 310mg sodium

Almond-Crusted Tilapia

Skip the bread crumbs: Here, mild-mannered tilapia is topped with a crunchy coating of heart-healthy almonds instead. A medley of green beans and mushrooms completes the meal.

TOTAL TIME: 25 minutes

MAKES: 4 main-dish servings

2 to 3 lemons
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon coarsely ground black pepper
4 tilapia fillets (6 ounces each)
¼ cup sliced natural almonds
1 small onion (4 to 6 ounces), chopped
1 bag (12 ounces) trimmed fresh green beans
1 package (10 ounces) sliced white mushrooms
2 tablespoons water

1. Preheat oven to 425°F. From 1 or 2 lemons, grate 1 teaspoon peel and squeeze 3 tablespoons juice; cut remaining lemon into wedges. Mix lemon peel and 1 tablespoon juice, 1 tablespoon oil, ¼ teaspoon salt, and ⅛ teaspoon pepper.

2. Spray 13″ by 9″ baking dish with nonstick cooking spray; place tilapia, dark side down, in dish. Drizzle with lemon mixture; press almonds on top. Bake 15 minutes or until just opaque throughout.

3. Meanwhile, in 12-inch skillet, heat remaining 1 tablespoon oil over medium-high 1 minute. Add onion and cook 5 to 6 minutes or until golden, stirring occasionally. Stir in green beans, mushrooms, water, and remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Cook about 6 minutes or until most of liquid evaporates and beans are tender-crisp. Toss with remaining 2 tablespoons lemon juice. Serve bean mixture alongside tilapia and garnish with lemon wedges.

EACH SERVING: About 315 calories, 33g protein, 15g carbohydrate, 15g total fat (1g saturated), 5g fiber, 0mg cholesterol, 380mg sodium

Mussels with Tomatoes and White Wine

If you’ve never prepared mussels at home, see the Tip below. To enjoy every last drop, serve this saucy dish with some crusty bread—or a spoon.

ACTIVE TIME: 20 minutes

TOTAL TIME: 45 minutes

MAKES: 4 main-dish servings

1 tablespoon olive oil
1 small onion, chopped
2 garlic cloves, finely chopped
¼ teaspoon crushed red pepper
1 can (14 to 16 ounces) no-salt-added
whole tomatoes
¾ cup dry white wine
4 pounds large mussels, scrubbed and debearded if necessary
2 tablespoons chopped fresh parsley

1. In nonreactive 5-quart Dutch oven, heat oil over medium. Add onion and cook until tender and golden, 6 to 8 minutes. Add garlic and crushed red pepper and cook 30 seconds longer. Stir in tomatoes with their juice and wine, breaking up tomatoes with side of spoon. Heat to boiling; boil 3 minutes.

2. Add mussels; heat to boiling. Reduce heat; cover and simmer until mussels open, about 5 minutes, transferring mussels to large bowl as they open. Discard any mussels that have not opened after 5 minutes. Pour tomato sauce over mussels and sprinkle with parsley.

EACH SERVING: About 210 calories, 18g protein, 12g carbohydrate, 6g total fat (2g saturated), 2g fiber, 36mg cholesterol, 325mg sodium

MOULES Á; LA MARINIÈRE: Prepare as directed, but substitute margarine for olive oil and ⅓ cup chopped shallots for onion. Omit crushed red pepper and tomatoes; use 1½ cups dry white wine.

TIP

Scrub mussels well under cold running water. Cultivated mussels usually do not have beards, but if yours do, grasp the hairlike beard firmly with your thumb and forefinger and pull it away, or scrape it off with a knife.

Italian-Spiced Shrimp Casserole

Both quick and flavorful, this healthful shrimp dish on rice gets its flavor from a variety of Italian herbs and spices.

ACTIVE TIME: 20 minutes

TOTAL TIME: 40 minutes

MAKES: 6 main-dish servings

1 cup long-grain white rice
1¾ cups hot water
1 tablespoon olive oil
1 small onion, finely chopped
1 tablespoon fresh oregano leaves, minced
½ teaspoon crushed red pepper, or to taste
2 garlic cloves, crushed with garlic press
1 cup dry white wine
1 can (14½ ounces) no-salt-added diced tomatoes, drained well
½ teaspoon salt
½ teaspoon ground black pepper
1 pound 16- to 20-count shrimp, shelled and deveined, tail part of shell left on if you like
8 leaves fresh basil, very thinly sliced, for garnish

1. Preheat oven to 400°F.

2. In 3-quart shallow baking dish, combine rice and water. Cover tightly with aluminum foil and bake 20 minutes.

3. Meanwhile, in 5- to 6-quart saucepot, heat oil over medium. Add onion, oregano, and crushed red pepper; cook 3 minutes, stirring occasionally. Add garlic and cook 30 seconds or until golden, stirring. Add wine and heat to boiling; reduce heat to medium-low and simmer 6 minutes or until wine is reduced by half, stirring occasionally. Stir in tomatoes, salt, and black pepper. Remove from heat.

4. Arrange shrimp in single layer on top of rice in baking dish. Pour tomato mixture evenly over shrimp; cover tightly with foil and bake casserole 15 minutes or until shrimp turn opaque. Garnish with basil.

EACH SERVING: About 245 calories, 16g protein, 35g carbohydrate, 4g total fat (1g saturated), 2g fiber, 93mg cholesterol, 300mg sodium

Scallops, Scampi-Style

If you enjoy shrimp scampi at restaurants, try this wholesome twist featuring scallops, which are low in fat, calories, and cholesterol, and high in vitamin B12. Zucchini and summer squash deliver some fiber, and a side of whole-wheat couscous boosts it even more.

ACTIVE TIME: 15 minutes

TOTAL TIME: 25 minutes

MAKES: 4 main-dish servings

1 cup whole-wheat couscous
1¼ pounds sea scallops
1 lemon
1 garlic clove, crushed with garlic press
¼ teaspoon salt
¼ teaspoon coarsely grated black pepper
4 zucchini and/or yellow summer squash (8 ounces each)
1 tablespoon margarine or butter
2 tablespoons chopped fresh chives

1. Prepare couscous as label directs.

2. Meanwhile, pull off and discard tough crescent-shaped muscle, if any, from each scallop; rinse to remove sand from crevices. Pat scallops dry with paper towels.

3. From lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice. In bowl, toss scallops with garlic, ½ teaspoon lemon peel, salt, and pepper.

4. With vegetable peeler, slice each squash lengthwise into thin, long ribbons until you reach core with seeds; discard core. Set aside squash ribbons.

5. In nonstick 12-inch skillet, heat margarine over medium-high until melted. Add scallops and cook, turning once, 5 to 6 minutes or until browned and just opaque throughout; transfer scallops to plate.

6. Add squash to same skillet and reduce heat to medium; cover and cook 2 minutes, stirring once. Uncover and cook 1 minute or until tender-crisp. Remove squash from heat; stir in lemon juice and remaining peel.

7. Spoon vegetable mixture onto plates; top with scallops and sprinkle with chives. Serve with couscous.

EACH SERVING: About 355 calories, 33g protein, 48g carbohydrate, 4g total fat (1g saturated), 9g fiber, 47mg cholesterol, 416mg sodium

Warm Lentil Salad with Seared Shrimp

A Dijon mustard and sherry vinegar dressing tops this warm shrimp and lentil salad, which is an excellent source of low-fat protein and tummy-filling fiber.

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour 10 minutes

MAKES: 4 main-dish servings

8 ounces (1¼ cups) French green (de Puy) lentils, picked over and rinsed
2 large stalks celery, finely chopped
1 onion, finely chopped
1 large carrot, peeled and finely chopped
2 garlic cloves, crushed with garlic press
1 bay leaf
3 cups water
4 sprigs fresh thyme, plus additional for garnish
8 large (16- to 20-count) shrimp, shelled and deveined, tail part of shell left on if you like
3 tablespoons extra-virgin olive oil
½ cup packed fresh flat-leaf parsley leaves, finely chopped
2 tablespoons sherry vinegar
2 teaspoons Dijon mustard
¼ teaspoon salt
¼ teaspoon freshly ground black pepper

1. In 4-quart saucepan, combine lentils, celery, onion, carrot, garlic, bay leaf, water, and 3 thyme sprigs. Heat to boiling over medium-high. Reduce heat to medium-low; cover and simmer 25 to 35 minutes or until lentils are tender.

2. Meanwhile, from remaining thyme sprig, remove leaves and finely chop; discard stem. In medium bowl, combine shrimp, 1 tablespoon olive oil, and chopped thyme. Let stand 15 minutes while lentils simmer. Heat 12-inch skillet over medium-high until very hot. Add shrimp in single layer and cook 1 to 2 minutes or until browned. Turn over and cook 2 minutes longer or until shrimp just turn opaque throughout.

3. Drain lentil mixture well and transfer to large bowl. Remove and discard bay leaf and thyme sprigs. Toss lentil mixture with parsley, vinegar, mustard, remaining 2 tablespoons oil, salt, and pepper. Divide salad among serving plates. Top each serving with 2 shrimp; garnish with fresh thyme sprigs.

EACH SERVING: About 345 calories, 20g protein, 42g carbohydrate, 11g total fat (2g saturated), 20g fiber, 22mg cholesterol, 225mg sodium

HEART-SMART INGREDIENT: LENTILS

These legumes may be small, but they’re big on fill-you-up soluble fiber. Translation: They may help keep weight down and also help lower total and LDL (undesirable) cholesterol levels. Lentils are also high in protein, iron, and potassium, which helps keep blood pressure in check.

Tropical Citrus Shrimp

This zippy ceviche was the grand-prize winner of Good Housekeeping’s first-ever Cook Your Heart Out contest. With just 1 gram of saturated fat and 155 calories per serving, it’s heart-smart dining at its flavorful best. To keep the shrimp tender, plunge the cooked shrimp into an ice-water bath, advises Jan Valdez of Chicago, the recipe’s creator.

TOTAL TIME: 35 minutes plus chilling

MAKES: 8 main-dish servings

1½ pounds medium shrimp, shelled and deveined
⅔ cup fresh orange juice
¼ cup fresh lemon juice
¼ cup fresh lime juice
¼ cup unsweetened pineapple juice
1 mango, peeled and diced
1 cup diced jicama
½ small red onion, minced
½ cup chopped fresh cilantro
1 jalapeño chile, seeded and minced
1 avocado, pitted, peeled, and diced
1 tablespoon extra-virgin olive oil
½ teaspoon salt
½ teaspoon freshly ground black pepper
Baked unsalted tortilla chips

1. Bring large covered saucepot of water to boiling over high. Fill large bowl with ice and water. Add shrimp to boiling water; cook 1 to 2 minutes or until just opaque throughout. Drain; transfer to bowl of ice water. Let stand until cold. Drain well. Cut shrimp into ½-inch pieces. Transfer to large bowl; stir in fruit juices. Cover and refrigerate 30 minutes.

2. Stir in mango, jicama, onion, cilantro, jalapeño, avocado, oil, salt, and black pepper. Cover and refrigerate 30 minutes longer. Serve with tortilla chips.

EACH SERVING: About 155 calories, 15g protein, 13g carbohydrate, 5g total fat (1g saturated), 3g fiber, 131mg cholesterol, 300mg sodium

Scallop and Cherry Tomato Skewers

Fresh lemon and Dijon mustard give these grilled scallop and cherry tomato skewers their spicy, tart flavor. Serve with our Healthy Makeover Caesar Salad.

ACTIVE TIME: 15 minutes

TOTAL TIME: 30 minutes plus soaking skewers

MAKES: 4 main-dish servings

1 lemon
2 tablespoons olive oil
2 tablespoons Dijon mustard
⅛ teaspoon salt
24 cherry tomatoes
16 large sea scallops (1¼ pounds)

1. Soak 8 (8-inch) bamboo skewers in hot water at least 30 minutes. Prepare outdoor grill for direct grilling over medium heat.

2. Meanwhile, from lemon, grate 1½ teaspoons peel and squeeze 1 tablespoon juice. In small bowl, whisk lemon peel and juice, oil, Dijon, and salt until blended; set aside.

3. Thread 3 tomatoes and 2 scallops alternately on each skewer, beginning and ending with tomatoes.

4. Brush scallops and tomatoes with half of Dijon mixture; place on hot grill grate. Cook 7 to 9 minutes, turning several times. Brush with remaining Dijon mixture and cook 5 minutes longer or until scallops are just opaque throughout.

EACH SERVING: About 215 calories, 25g protein, 9g carbohydrate, 9g total fat (1g saturated), 2g fiber, 47mg cholesterol, 355mg sodium

Flounder Pesto Roll-Ups

This simple, satisfying meal comes together in minutes. If you have extra time, make our pesto.

ACTIVE TIME: 15 minutes

TOTAL TIME: 35 minutes

MAKES: 4 main-dish servings

4 flounder fillets (about 6 ounces each)
8 teaspoons ready-made basil pesto (see Tip)
¼ teaspoon salt
¼ cup dry white wine
4 plum tomatoes, chopped
¼ cup loosely packed fresh parsley leaves, chopped

1. Preheat oven to 400°F. Place fillets, skin side down, on work surface. Spread 2 teaspoons pesto on each fillet; sprinkle with salt. Starting at narrow end of each fillet, roll up jelly-roll fashion. Place roll-ups, seam side down, in 8-inch square glass baking dish.

2. Pour wine over fillets and top with tomatoes. Cover dish and bake 20 minutes or until fish flakes easily when tested with a fork. (Instant-read thermometer inserted from top into center of roll should reach 145°F.) Sprinkle with parsley to serve.

EACH SERVING: About 205 calories, 31g protein, 5g carbohydrate, 6g total fat (1g saturated), 1g fiber, 76mg cholesterol, 335mg sodium

TIP

The ready-made pesto sold from the store’s refrigerator case will taste fresher than the type found in the bottled condiment aisle.

Sicilian-Style Swordfish with Pasta

For this dish, you’ll toss chunks of grilled fish with pasta in a light vinaigrette made with fresh mint and tomato. If you don’t have fresh mint, substitute fresh basil or parsley.

ACTIVE TIME: 15 minutes

TOTAL TIME: 25 minutes plus standing

MAKES: 6 main-dish servings

3 ripe medium tomatoes (6 to 8 ounces each), cut into ½-inch chunks (about 2½ cups)
¼ cup chopped fresh mint
1 tablespoon red wine vinegar
1 small garlic clove, minced
3 tablespoons olive oil
¾ teaspoon salt
½ teaspoon coarsely ground black pepper
1 pound penne or bow-tie pasta
1 teaspoon freshly grated orange peel
1 swordfish steak, 1 inch thick (about 1 pound)

1. In large bowl, combine tomatoes, mint, vinegar, garlic, 2 tablespoons oil, ½ teaspoon salt, and ¼ teaspoon pepper. Cover and let stand at room temperature 30 minutes.

2. Prepare outdoor grill for direct grilling over medium. Begin cooking pasta in boiling salted water as label directs.

3. In cup, combine orange peel, remaining 1 tablespoon oil, and remaining ¼ teaspoon each salt and pepper. Brush mixture on both sides of swordfish steak.

4. Grill swordfish until just opaque throughout, 8 to 10 minutes, turning over once. (Instant-read thermometer inserted horizontally into center of fish should reach 145°F.) Transfer to cutting board and cut into 1-inch pieces.

5. When pasta has finished cooking, drain well. Add swordfish and pasta to tomato mixture; toss to combine.

EACH SERVING: About 440 calories, 24g protein, 61g carbohydrate, 11g total fat (2g saturated), 4g fiber, 26mg cholesterol, 430mg sodium

Red Snapper in Parchment with Tomatoes and Basil

Here, the snapper juices mingle with the tomatoes and basil in a parchment packet to create a fabulous sauce.

ACTIVE TIME: 25 minutes

TOTAL TIME: 40 minutes

MAKES: 4 main-dish servings

1 tablespoon margarine or butter
1 large garlic clove, finely chopped
1 pound ripe plum tomatoes, seeded and chopped (2 cups)
⅜ teaspoon salt
¼ teaspoon ground black pepper
⅓ cup chopped fresh basil
4 red snapper fillets (6 ounces each), skin removed
4 squares (12 inches each) parchment paper or foil

1. Preheat oven to 400°F.

2. In 12-inch skillet, melt margarine over medium-high. Add garlic and cook 30 seconds. Add tomatoes, ¼ teaspoon salt, and ⅛ teaspoon pepper. Cook, stirring frequently, until liquid has almost evaporated, about 5 minutes. Remove from heat and stir in basil.

3. With tweezers, remove any bones from snapper fillets. Place 1 fillet, skin side down, on one half of each parchment square. Sprinkle with remaining ⅛ teaspoon each salt and pepper; top with tomato mixture.

4. Fold unfilled half of parchment over fish. To seal packets, beginning at a corner where parchment is folded, make ½-inch-wide folds, with each new fold overlapping previous one, until packet is completely sealed. Packet will resemble half-circle. Place packets in jelly-roll pan. Bake 15 minutes (packets will puff up and brown). Cut packets open to serve. Makes 4 main-dish servings.

EACH SERVING: About 205 calories, 33g protein, 65g carbohydrate, 5g total fat (2g saturated), 0g fiber, 65mg cholesterol, 359mg sodium

Rustic Pasta Toss with Tuna and Tomatoes

This heart-smart pasta salad is loaded with farm-stand squash, zucchini, and tomatoes. Just combine the raw veggies with canned tuna and campanelle pasta for a beat-the-heat—and beat-the-clock—meal.

ACTIVE TIME: 15 minutes

TOTAL TIME: 30 minutes

MAKES: 6 main-dish servings

1 pound campanelle or fusilli pasta
2 medium zucchini
1 medium yellow squash
1 pint cherry or grape tomatoes (see Tip)
¼ cup pitted Kalamata olives
¼ cup fresh flat-leaf parsley leaves
3 tablespoons red wine vinegar
¼ cup extra-virgin olive oil
1 garlic clove, crushed with garlic press
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
2 cans (5 ounces each) tuna in water, drained

1. Cook pasta in boiling salted water as package label directs.

2. Meanwhile, trim zucchini and squash, cut lengthwise into quarters, then cut crosswise into thin slices. Slice tomatoes in half. Slice olives and finely chop parsley.

3. In large bowl, whisk vinegar, oil, garlic, salt, and pepper; stir in tomatoes.

4. Drain pasta well. Add to tomato mixture along with tuna, zucchini, squash, olives, and parsley. Toss until well mixed.

EACH SERVING: About 470 calories, 21g protein, 66g carbohydrate, 14g total fat (2g saturated), 5g fiber, 16mg cholesterol, 435mg sodium

TIP

If you’re lucky enough to find some nice, ripe regular tomatoes, substitute 2 medium tomatoes for the cherry tomatoes called for here. Chop them in step 2 and add them along with the other vegetables at the end. Their extra juices will add more moisture to the sauce.