SueShoppah
09-13-2005, 03:13 PM
Peppered Tuna with Herbed Butter
(http://forums.lclmag.com/vanguard/adclick.php?n=a0127bc3) Prep time: 15 minutes
Cook time: 15 minutes
4 tablespoons butter, softened
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh chives
4 (3/4-inch-thick) tuna steaks
2 teaspoons olive oil
1/2 teaspoon kosher salt
1 tablespoon freshly ground peppercorns
1 Combine butter and next 3 ingredients, stirring well; set aside.
2 Brush tuna with oil and sprinkle with salt and peppercorns.
3 Preheat a seasoned cast-iron skillet over high heat; add tuna and cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with herb butter. Serves 4
Per serving: 287 calories, 0.3 g net carbs (0.5 g carbs less 0.2 g fiber), 26 g protein, 19 g fat (8 g saturated), 74 mg cholesterol
Testing notes: You can use table salt instead of kosher if you wish.
Marinated Shrimp
Prep time: 15 minutes
Cook time: 5 minutes
Chill time: 8 hours
3 pounds unpeeled, medium-size fresh shrimp
1 large green pepper, cut into thin strips
1 large onion, cut into strips
2 cups white wine vinegar
1/3 cup olive oil
2 tablespoons capers
1 teaspoon celery seed
1 to 2 teaspons hot sauce
1 Bring water to a boil and add shrimp; cook 3 to 5 minutes or just until shrimp turn pink; drain. Peel and devein, if desired.
2 Place peppers and onions in a zip-top plastic bag; add shrimp.
3 Stir together white wine vinegar and remaining ingredients in a small bowl. Pour over shrimp and cover or seal and chill 8 hours, turning occasionally.
Serves 8
Per serving: 282 calories, 8 g net carbs (8 g carbs less 0 g fiber), 35 g protein, 12 g fat (0.5 g saturated), 250 mg cholesterol
Mediterranean Tilapia
Prep time: 15 minutes
Cook time: 20 minutes
4 (6- to 8-ounce) tilapia filets
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons olive oil, divided
1/2 medium onion, chopped
2 garlic cloves, minced
1/2 cup dry white wine
2 tablespoons pimiento-stuffed green olives, chopped
1 tablespoon drained capers
1 large tomato, chopped
2 tablespoons chopped fresh parsley
1 Sprinkle fish evenly with salt and pepper.
2 Cook fish in 1 tablespoon hot oil in a large nonstick skillet 3 to 4 minutes on each side or until fish flakes with a fork. Gently transfer fish to a serving dish; keep warm.
3 Sauté onions in remaining 1 tablespoon hot oil in skillet over medium-high heat 5 minutes. Add garlic, and sauté 1 minute. Add wine, olives, and capers. Bring to a boil; boil 1 minute. Stir in tomatoes and parsley. Remove from heat. Serve sauce over fish.
Serves 4 to 6
Per serving: 303 calories, 3.6 g net carbs (4.6 g carbs less 1 g fiber), 40 g protein, 10 g fat (0.6 g saturated), 116 mg cholesterol
(http://forums.lclmag.com/vanguard/adclick.php?n=a0127bc3) Prep time: 15 minutes
Cook time: 15 minutes
4 tablespoons butter, softened
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh chives
4 (3/4-inch-thick) tuna steaks
2 teaspoons olive oil
1/2 teaspoon kosher salt
1 tablespoon freshly ground peppercorns
1 Combine butter and next 3 ingredients, stirring well; set aside.
2 Brush tuna with oil and sprinkle with salt and peppercorns.
3 Preheat a seasoned cast-iron skillet over high heat; add tuna and cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with herb butter. Serves 4
Per serving: 287 calories, 0.3 g net carbs (0.5 g carbs less 0.2 g fiber), 26 g protein, 19 g fat (8 g saturated), 74 mg cholesterol
Testing notes: You can use table salt instead of kosher if you wish.
Marinated Shrimp
Prep time: 15 minutes
Cook time: 5 minutes
Chill time: 8 hours
3 pounds unpeeled, medium-size fresh shrimp
1 large green pepper, cut into thin strips
1 large onion, cut into strips
2 cups white wine vinegar
1/3 cup olive oil
2 tablespoons capers
1 teaspoon celery seed
1 to 2 teaspons hot sauce
1 Bring water to a boil and add shrimp; cook 3 to 5 minutes or just until shrimp turn pink; drain. Peel and devein, if desired.
2 Place peppers and onions in a zip-top plastic bag; add shrimp.
3 Stir together white wine vinegar and remaining ingredients in a small bowl. Pour over shrimp and cover or seal and chill 8 hours, turning occasionally.
Serves 8
Per serving: 282 calories, 8 g net carbs (8 g carbs less 0 g fiber), 35 g protein, 12 g fat (0.5 g saturated), 250 mg cholesterol
Mediterranean Tilapia
Prep time: 15 minutes
Cook time: 20 minutes
4 (6- to 8-ounce) tilapia filets
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons olive oil, divided
1/2 medium onion, chopped
2 garlic cloves, minced
1/2 cup dry white wine
2 tablespoons pimiento-stuffed green olives, chopped
1 tablespoon drained capers
1 large tomato, chopped
2 tablespoons chopped fresh parsley
1 Sprinkle fish evenly with salt and pepper.
2 Cook fish in 1 tablespoon hot oil in a large nonstick skillet 3 to 4 minutes on each side or until fish flakes with a fork. Gently transfer fish to a serving dish; keep warm.
3 Sauté onions in remaining 1 tablespoon hot oil in skillet over medium-high heat 5 minutes. Add garlic, and sauté 1 minute. Add wine, olives, and capers. Bring to a boil; boil 1 minute. Stir in tomatoes and parsley. Remove from heat. Serve sauce over fish.
Serves 4 to 6
Per serving: 303 calories, 3.6 g net carbs (4.6 g carbs less 1 g fiber), 40 g protein, 10 g fat (0.6 g saturated), 116 mg cholesterol