Healthy Recipes: Macadamia Crusted Fish topped with Mango Chutney

INGREDIENTS:

2 - 4ounces Mahi Mahi - Atlantic/Pacific (Or any other type of fish)
¼ cup Panko bread crumbs
2 Tablespoons Macadamia nuts, finely chopped (same size as Panko)
1 Tablespoon Italian parsley, fresh, chopped
¼ teaspoon Onion powder
¼ teaspoon Garlic powder
¼ teaspoon Paprika
Pinch Salt
Pinch Ground black pepper
Cooking spray

PREPARATION:
• Preheat oven to 375˚ F.
• Combine panko crumbs, chopped macadamia nuts, parsley, onion powder, garlic powder, paprika, salt and pepper.
• Then coat each fillet with 2 tablespoons of panko macadamia nut crust
• Spray a small baking pan with non-stick cooking spray.
• Lay both fillets in pan and place in oven.
• Bake for about 15 minutes.
• Top with Mango Chutney or serve with your favorite sauce.

Number of servings: 2
Serving size: 1- 4 ounce fillet
Calories: 160
Fat grams: 6

H3 Recipe: Seared Tuna in Santa Fe Marinade

INGREDIENTS:

Marinade

1 cup Lime juice, fresh or concentrate

4 cups Chicken stock or vegetable stock

1/2 cup Cilantro, fresh, chopped

1 Tablespoon Garlic, fresh, minced

1 Tablespoon Cracked black pepper

Tuna

2 – 4 ounce Tuna fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper

PREPARATION:

•  Marinate tuna in Santa Fe Marinade for 1 hour.


• Preheat oven to 375˚F.


• Preheat saute pan to medium high heat.


• Add olive oil


• Season tuna filets


• Sear each tuna filet on hot saute pan for about 4 minutes, Do not touch the tuna for at least 2 minutes while it’s cooking!


• Then place the pan in the oven. If cooking ahead, simply sear each side and when ready, finish cooking in the oven and follow remaining directions.


• Bake for about 15 minutes.


• Serve with your favorite sauce or the Peanut ginger sesame sauce.

Number of servings: 2

Serving size: 1- 4 ounce fillet

Calories: 190

Fat grams: 7 grams

12 Days of Christmas Recipe Countdown: Seared Scallops with Tarragon Cream Sauce

Seared Scallops

INGREDIENTS:

8 ounces Sea Scallops, with chain taken off

1 teaspoon Olive oil

1/4 cup White wine (or 2 tablespoons of Lemon Juice)

1 Tablespoon Rosemary, fresh, chopped

1 Tablespoon Thyme, fresh, chopped

Pinch Salt

Pinch Pepper

PREPARATION:                                                                            

• Pre-heat large skillet, fry pan, or grill


• Add olive oil to skillet, or brush scallops with oil for grill.


• Coat each scallop with fresh herbs and seasonings.


• Then place each scallop in hot fry pan or grill. 


• Let fry for about 3 minutes on each side.


• Once you flip over scallops, deglaze the pan with the white wine or lemon juice.  If using the grill have white wine sauce and lemon juice warming, then place cooked scallops in pan with the sauce.


• Once liquid has reduced, take scallops out of pan and serve over; rice pilaf or mulit-grain pasta dish.

*Chef’s note: Scallops can be seasoned with any fresh herbs such as

tarragon, dill, parsley, basil or even sage.  Other seasonings can be used

such as Mrs. Dash, Old Bay Seasoning, Paprika, Onion or Garlic powder and

blackening seasoning.                                    

Number of servings: 2

Serving size: 4 each

Calories: 130

Fat grams: 3

 

Tarragon Cream Sauce

 

INGREDIENTS:

 

1 Tablespoon Butter

 

1 Tablespoon Shallots, chopped

 

2 Tablespoon Tarragon, fresh, chopped

 

½ teaspoon Salt

 

Pinch White pepper

 

1 cup  Skim Milk

 

2 Tablespoons Half and Half

 

¼ teaspoon Lemon zest,

 

2 Tablespoons Corn starch

 

2 Tablespoons Cold water, to mix with corn starch                  

 

 

PREPARATION:

 

• Heat medium size sauce pot then sauté shallots.


• Add tarragon and seasonings.


• Then add skim milk, half and half and slowly heat for about 5 minutes whisking occasionally.


• Add lemon zest, this may curdle your mixture but simply place in blender then return to pan and follow remaining steps.


• Make corn starch slurry and slowly add while whisking into warming cream mixture.


• Thicken until desired consistency.

 

 

Number of Servings: 4

 

Serving Size: ¼ cup

 

Calories: 90

 

Fat Grams: 3.5