Daily Dish for Dinner tonight for the Original Copy Officer Captain Family and 270,036 OCSOCS.

We have a new menu of seafood delight with vegetables, fruit, and side dishes. Some of it is heart healthy and vegan for the vegetarians there are pasta bowls.

Special Seafood Casserole

Ingredients

• 1/2 pound sea scallops

• 1 small onion, finely chopped

• 1 celery rib, finely chopped

• 6 tablespoons butter, cubed

• 7 tablespoons all-purpose flour

• 1-1/2 cups half-and-half cream

• 1 cup shredded sharp cheddar cheese

• 6 tablespoons sherry or apple juice

• 3/4 teaspoon salt

• 1 pound cooked medium shrimp, peeled and deveined

• 1 can (6 ounces) crab

• 1 can (14 ounces) water-packed artichoke hearts, drained, rinsed, chopped and patted dry

• 1 can (8 ounces) sliced water chestnuts, drained

• 1/2 cup sliced almonds

• 1/4 cup grated Parmesan cheese

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Directions

• Preheat oven to 350°. In a Dutch oven, saute scallops, onion and celery in butter until scallops are firm and opaque. Stir in flour until blended. Add cream. Bring to a boil; cook and stir 2 minutes or until thickened. Reduce heat; add cheddar cheese, sherry, salt and cayenne, stirring until cheese is melted. Remove from heat; set aside.

• In a greased 11x7-in. baking dish, layer the shrimp, crab, artichokes and water chestnuts. Top with sauce. Sprinkle with almonds and Parmesan cheese.

• Bake, uncovered, 25-30 minutes or until heated through. Let stand 10 minutes before serving.

Nutrition Facts 1 each: 518 calories, 30g fat (16g saturated fat), 236mg cholesterol, 894mg sodium, 19g carbohydrate (5g sugars, 2g fiber), 38g protein.

Spring-Dinner Tilapia

Ingredients

• 1 cup panko bread crumbs

• 2 tablespoons olive oil

• 2 tablespoons snipped fresh dill

• 1/4 teaspoon salt

• 1/8 teaspoon garlic salt

• 4 tilapia fillets (6 ounces each)

• 1 tablespoon lemon juice

• Lemon wedges

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Directions

• Preheat oven to 400°. Toss together first 5 ingredients.

• Place tilapia in a 15x10x1-in. baking pan coated with cooking spray; brush with lemon juice. Top with crumb mixture, patting to help adhere.

• Bake, uncovered, on an upper oven rack until fish just begins to flake easily with a fork, 12-15 minutes. Serve with lemon wedges.

Test Kitchen tipsThis breading would complement most types of fish. Try it on salmon if you prefer. If you don't have fresh dill, a bit of fresh thyme would be great with fish and lemon. Tossing the bread crumbs with a bit of oil helps it crisp up in the short amount of time it takes to cook the fish.

Nutrition Facts 1 fillet: 256 calories, 9g fat (2g saturated fat), 83mg cholesterol, 251mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.

Garlic Lime Salmon

Ingredients

• 1/2 cup olive oil

• 1 medium onion, finely chopped

• 1 teaspoon grated lime zest

• 2 tablespoons lime juice

• 1 garlic clove, minced

• 2 salmon fillets (about 1-1/2 pounds each)

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Directions

• Preheat broiler. In a small bowl, mix the first 5 ingredients. Place salmon fillets on a broiler pan, skin side down. Broil 4-6 in. from heat until fish just begins to flake easily with a fork, 15-20 minutes. Brush frequently with onion mixture during the last 5 minutes of cooking.

Nutrition Facts Nutrition Facts: 1 serving (4 ounces) equals 380 calories, 30 g fat (5 g saturated fat), 67 mg cholesterol, 68 mg sodium, 3 g carbohydrate, 1 g fiber, 23 g protein.

Avocado Crab Boats

Ingredients

• 5 medium ripe avocados, peeled and halved

• 1/2 cup vanilla yogurt with honey

• 2 tablespoons lemon juice

• 2 cans (6 ounces each) lump crabmeat, drained

• 4 tablespoons chopped fresh cilantro, divided

• 2 tablespoons minced chives

• 1 serrano pepper, seeded and minced

• 1 tablespoon capers, drained

• 1/4 teaspoon garlic

• 1 cup shredded pepper jack cheese

• Lemon wedges

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Directions

• Preheat broiler. Place 2 avocado halves in a large bowl; mash lightly with a fork. Add mayonnaise and lemon juice; mix until well blended. Stir in crab, 3 tablespoons cilantro, chives, serrano pepper, capers and pepper. Spoon into remaining avocado halves.

• Transfer to a 15x10x1-in. baking pan. Sprinkle with cheese and paprika. Broil 4-5 in. from heat until cheese is melted, 3-5 minutes. Sprinkle with remaining cilantro; serve with lemon wedges.

Editor's Note Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutrition Facts 1 filled avocado half: 325 calories, 28g fat (6g saturated fat), 57mg cholesterol, 427mg sodium, 8g carbohydrate (0 sugars, 6g fiber), 13g protein.

Pesto Shrimp and Artichoke Linguine

Ingredients

• 1 package (16 ounces) linguine

• 4 cups half-and-half cream

• 2 cups grated Parmesan cheese

• 2 jars (12 ounces each) marinated quartered artichoke hearts, drained

• 1 cup prepared pesto

• 1 teaspoon pepper

• 2 pounds uncooked shrimp (26-30 per pound), peeled and deveined

• Small fresh basil leaves, optional

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Directions

• Cook linguine according to package directions.

• Meanwhile, in a large saucepan, heat cream just to simmering. Stir in Parmesan cheese, artichokes, pesto and pepper. Cook and stir over low heat until thickened, 6-8 minutes. Add shrimp; cook until shrimp turn pink, 5-7 minutes. Drain linguine; serve with sauce. If desired, top with basil leaves and additional Parmesan cheese.

Nutrition Facts 1 serving: 765 calories, 42g fat (16g saturated fat), 215mg cholesterol, 1343mg sodium, 57g carbohydrate (7g sugars, 8g fiber), 37g protein.

Ravioli with Snap Peas & Mushrooms

Ingredients

• 1 package (20 ounces) refrigerated cheese ravioli

• 1 pound fresh sugar snap peas, trimmed

• 1 tablespoon butter

• 1/2 pound sliced fresh mushrooms

• 3 shallots, finely chopped

• 2 garlic cloves, minced

• 2 cups fat-free evaporated milk

• 8 fresh sage leaves, thinly sliced or 2 teaspoons rubbed sage

• 1 teaspoon grated lemon zest

• 1 teaspoon lemon-pepper seasoning

• 1/4 teaspoon garlic bulbs

• 1/4 cup shredded Parmesan cheese

• 1/4 cup hazelnuts, coarsely chopped and toasted

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Directions

• In a large saucepan, cook ravioli according to package directions, adding snap peas during the last 3 minutes of cooking; drain.

• Meanwhile, in a large skillet, heat butter over medium-high heat. Add mushrooms, shallots and garlic; cook and stir until mushrooms are tender. Stir in milk, sage, lemon zest, lemon pepper and white pepper; bring to a boil. Reduce heat; simmer, uncovered, 2 minutes or until sauce is slightly thickened.

• Add ravioli and snap peas to sauce; heat through. Sprinkle with cheese and hazelnuts.

Editor's Note To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts 1 cup: 347 calories, 11g fat (5g saturated fat), 36mg cholesterol, 470mg sodium, 44g carbohydrate (11g sugars, 4g fiber), 20g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1 vegetable, 1 fat.

Lemon-Basil Grilled Shrimp & Couscous

Ingredients

• 1-1/2 cups uncooked pearl (Israeli) couscous

• 1/3 cup lemon juice

• 1/4 cup olive oil

• 2 tablespoons Dijon mustard

• 3 garlic cloves, minced

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 1/2 cup minced fresh basil, divided

• 2 pounds uncooked large shrimp, peeled and deveined

• 2 teaspoons grated lemon zest

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Directions

• Cook couscous according to package directions; remove from heat. Meanwhile, in a large bowl, whisk lemon juice, oil, mustard, garlic, salt and pepper until blended; stir in 1/4 cup basil. Stir 1/4 cup dressing into cooked couscous; reserve remaining dressing.

• Thread shrimp onto metal or soaked wooden skewers. Grill shrimp, covered, on an oiled rack over medium-high heat until pink, 2-3 minutes on each side.

• Remove shrimp from skewers; toss with reserved dressing. Serve with couscous. Sprinkle with lemon zest and remaining basil.

Nutrition Facts 8 shrimp with 1/2 cup couscous: 363 calories, 12g fat (2g saturated fat), 184mg cholesterol, 497mg sodium, 34g carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.

Crab-Topped Tomato Slices

Ingredients

• 1 carton (8 ounces) mascarpone cheese

• 2 tablespoons finely chopped sweet red pepper

• 1-1/2 teaspoons grated lemon zest

• 2 tablespoons lemon juice

• 1 teaspoon seafood seasoning

• 1/2 teaspoon salt

• 2 cans (6 ounces each) lump crabmeat, drained

• 8 slices tomato (1/2 inch thick)

• Minced chives

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Directions

• Preheat oven to 375°. In a large bowl, combine the first 8 ingredients; gently stir in crab.

• Place tomato slices on a foil-lined baking sheet; top with crab mixture. Bake until heated through, 12-15 minutes. Sprinkle with chives.

Nutrition Facts 1 serving: 325 calories, 27g fat (14g saturated fat), 153mg cholesterol, 980mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 20g protein.

Scallops with Wilted Spinach

Ingredients

• 4 bacon strips, chopped

• 12 sea scallops (about 1-1/2 pounds), side muscles removed

• 2 shallots, finely chopped

• 1/2 cup white wine or chicken broth

• 8 cups fresh baby spinach (about 8 ounces)

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Directions

• In a large nonstick skillet, cook bacon over medium heat until crisp, stirring occasionally. Remove with a slotted spoon; drain on paper towels. Discard drippings, reserving 2 tablespoons. Wipe skillet clean if necessary.

• Pat scallops dry with paper towels. In same skillet, heat 1 tablespoon drippings over medium-high heat. Add scallops; cook until golden brown and firm, 2-3 minutes on each side. Remove from pan; keep warm.

• Heat remaining drippings in same pan over medium-high heat. Add shallots; cook and stir until tender, 2-3 minutes. Add wine; bring to a boil, stirring to loosen browned bits from pan. Add spinach; cook and stir until wilted, 1-2 minutes. Stir in bacon. Serve with scallops.

Nutrition Facts 3 scallops with 1/2 cup spinach mixture: 247 calories, 11g fat (4g saturated fat), 56mg cholesterol, 964mg sodium, 12g carbohydrate (1g sugars, 1g fiber), 26g protein.

Fruit & Spinach Salad

Ingredients

• 2 cups fresh baby spinach

• 1 snack-size cup (4 ounces) mandarin oranges, drained

• 1/3 cup seedless red grapes, halved

• 1/4 cup crumbled feta cheese

• 2 tablespoons chopped walnuts, toasted

• 1 green onion, chopped

• 1/4 cup oil and vinegar salad dressing

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Directions

• In a salad bowl, combine the spinach, oranges, grapes, cheese, walnuts and onion. Drizzle with dressing; toss to coat. Serve immediately.

Nutrition Facts 1 serving: 235 calories, 16g fat (2g saturated fat), 8mg cholesterol, 644mg sodium, 19g carbohydrate (16g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 3 fat, 1 vegetable, 1/2 fruit.

Brussels Sprouts with Garlic

Ingredients

• 1-1/2 pounds fresh Brussels sprouts

• 2 teaspoons olive oil

• 3 teaspoons butter, divided

• 4 garlic cloves, chopped

• 1/2 cup reduced-sodium chicken broth

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

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Directions

• Trim Brussels sprout stems. Using a paring knife, cut an "X" in the bottom of each.

• In a large saucepan, heat oil and 1 teaspoon butter over medium heat. Add garlic; cook and stir 1-2 minutes or until garlic begins to color. Immediately add Brussels sprouts, stirring to coat.

• Stir in broth, salt and pepper; bring to a boil. Reduce heat; simmer, covered, 8-10 minutes or until Brussels sprouts are tender. Drain. Add remaining butter; toss to coat.

Nutrition Facts 2/3 cup: 78 calories, 4g fat (1g saturated fat), 5mg cholesterol, 187mg sodium, 10g carbohydrate (2g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat

Spinach Blueberry Salad

Ingredients

• 1/4 cup raspberry vinegar

• 2 teaspoons vanilla Greek yogurt with honey

• 1 teaspoon sugar

• 1/2 teaspoon salt

• 1/2 cup canola oil

• SALAD:

• 12 cups fresh baby spinach (about 10 ounces)

• 1 cup fresh blueberries

• 1 cup (4 ounces) Provolone grated

• 1/2 cup chopped pecans, toasted

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Directions

• Mix first four ingredients; gradually whisk in oil until blended. In a large bowl, combine salad ingredients; toss with dressing.

Editor's Note To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts 1 serving: 254 calories, 24g fat (5g saturated fat), 13mg cholesterol, 407mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 6g protein.

Honey-Yogurt Berry Salad

Ingredients

• 1-1/2 cups sliced fresh strawberries

• 1-1/2 cups fresh raspberries

• 1-1/2 cups fresh blueberries

• 1-1/2 cups fresh blackberries

• 1 cup reduced-fat plain yogurt

• 1 tablespoon honey

• 1/4 teaspoon grated orange zest

• 1 tablespoon orange juice

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Directions

• Place berries in a glass bowl; toss to combine. In a small bowl, mix remaining ingredients. Spoon over berries.

Nutrition Facts 3/4 cup fruit with 2 tablespoons yogurt mixture: 76 calories, 1g fat (0 saturated fat), 2mg cholesterol, 23mg sodium, 16g carbohydrate (11g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 fruit.

Fresh Fruit Bowl

Ingredients

• 8 cups fresh melon cubes

• 1 to 2 tablespoons corn syrup

• 1 pint fresh strawberries, halved

• 2 cups fresh pineapple chunks

• 2 oranges, sectioned

• Fresh mint leaves, optional

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Directions

• In a large bowl, combine melon cubes and corn syrup. Cover and refrigerate overnight. Just before serving, stir in remaining fruit. Garnish with fresh mint leaves if desired.

Nutrition Facts 3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 14mg sodium, 14g carbohydrate (11g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.