Daily Dish for the Original Copy Officer Captain Family Meal

Seafood extravaganza all that seafood in different dishes for you to enjoy with some great side dishes. Wash it down with a smoothie and you have some more soul food to keep you filled till the sun comes up in the morning! I had fun making this menu so I know you'll like it.

Herbed Portobello Pasta

Ingredients

• 1/2 pound uncooked multigrain angel hair pasta

• 4 large portobello mushrooms (3/4 pound), stems removed

• 1 tablespoon olive oil

• 2 garlic cloves, minced

• 4 plum tomatoes, chopped

• 1/4 cup pitted Greek olives

• 1/4 cup minced fresh basil

• 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed

• 1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2/3 cup crumbled feta cheese

• 1/4 cup shredded Parmesan cheese

Directions

• Cook pasta according to package directions for al dente. Meanwhile, cut mushrooms in half and thinly slice. In a large skillet, heat oil over medium heat. Add mushrooms; saute until tender, 8-10 minutes. Add garlic; cook 1 minute longer. Stir in tomatoes and olives. Reduce heat to low; cook, uncovered, until slightly thickened, about 5 minutes. Stir in herbs, salt and pepper.

• Drain pasta, reserving 1/4 cup pasta water. Toss pasta with mushroom mixture, adjusting consistency with reserved pasta water. Sprinkle with cheeses.

Test Kitchen TipsThis isn't a saucy pasta, so leftovers make for a great cold salad the next day. Instead of reaching for the salt shaker, try zesting a little lemon over the pasta and squeezing a bit of juice over each serving. It brightens up the flavor and helps keep it healthy. Other cheeses are great on this dish if you're not a feta fan. Try a little crumbled blue cheese or goat cheese, or even skip the cheese altogether. Put this easy pasta toss on your Meatless Monday menu! Nutrition Facts 1-1/2 cups: 375 calories, 12g fat (4g saturated fat), 14mg cholesterol, 585mg sodium, 48g carbohydrate (5g sugars, 7g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 medium-fat meat, 2 fat, 1 vegetable

Tarragon Asparagus

Ingredients

• 2 pounds fresh asparagus, trimmed

• 2 tablespoons olive oil

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 1/4 cup honey

• 2 to 4 tablespoons minced fresh tarragon

Directions

• On a large plate, toss asparagus with oil, salt and pepper. Grill, covered, over medium heat 6-8 minutes or until crisp-tender, turning occasionally and basting frequently with honey during the last 3 minutes. Sprinkle with tarragon.

Nutrition Facts 1 serving: 76 calories, 4g fat (1g saturated fat), 0 cholesterol, 302mg sodium, 11g carbohydrate (10g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.

Herb-Roasted Salmon Fillets

Ingredients

• 4 salmon fillets (6 ounces each)

• 4 garlic cloves, minced

• 1 tablespoon minced fresh rosemary or 1 teaspoon dried rosemary, crushed

• 1 tablespoon olive oil

• 2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme

• 3/4 teaspoon salt

• 1/2 teaspoon pepper

Directions

• Preheat oven to 425°. Place salmon in a greased 15x10x1-in. baking pan, skin side down. Combine remaining ingredients; spread over fillets. Roast to desired doneness, 15-18 minutes.

Salmon Fillet Tips How do you get the fishy taste out of salmon? Fresh fish should be firm and have a mild or nonexistent aroma. While salmon has a stronger flavor than—say, tilapia—it should never smell acrid. To tame that mild fishy flavor, soak your fresh salmon fillet in cold milk in the refrigerator before cooking. The milk won’t soak into the salmon, but the proteins in the milk will bind with the proteins in the fish that create that fishy smell and flavor. After 20 minutes, pat the salmon dry with paper towels and prepare according to your recipe. Discard the milk!Do you have to wash salmon fillets before cooking? You don't need to rinse fish before you cook it. Cooking is actually the best way to kill any surface bacteria that may be on the fish. Rinsing fish before cooking increases the chances that bacteria will be splashed in and around your sink and food preparation area.Is it better to bake or pan-fry salmon? Baking, frying, poaching, grilling or roasting are all delicious methods for preparing salmon, and personal preference prevails. While some methods are a little lighter on the calories, pan-frying salmon in a teaspoon or two of extra-virgin olive oil is still a healthy option.What vegetable is best with salmon? Since salmon cooks pretty quickly, choosing a complementary vegetable is as easy as choosing one with a similar cooking time. Have your steamer ready to add fresh green beans or broccoli while the salmon poaches. If you're grilling, try this Tarragon Asparagus recipe. For a baked option, these Garlic Roasted Brussels Sprouts will roast in the oven while your salmon roasts. Research contributed by Catherine Ward, Taste of Home Prep Kitchen Manager Nutrition Facts 1 fillet: 301 calories, 19g fat (4g saturated fat), 85mg cholesterol, 529mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 fat.

Chimichurri Baked Flounder

Ingredients

• 4 flounder or other lean white fish fillets (about 3 ounces each)

• 1/4 teaspoon garlic salt

• 1/2 cup olive oil

• 2 tablespoons chopped fresh thyme

• 2 tablespoons chopped fresh oregano

• 2 tablespoons chopped fresh parsley

• 2 tablespoons chopped fresh basil

• 2 tablespoons chopped fresh chives

• 4 teaspoons lemon juice

• Optional: Lemon wedges and additional herbs

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Directions

• Preheat oven to 350°. Place fillets in a 15x10x1-in. baking pan. Sprinkle with garlic salt. Bake until fish just begins to flake easily with a fork, 15-20 minutes. Meanwhile, whisk together oil, chopped herbs and lemon juice. Pour over cooked fillets. If desired, serve with lemon wedges and additional herbs.

Nutrition Facts 1 fillet with 3 tablespoons sauce: 313 calories, 28g fat (4g saturated fat), 40mg cholesterol, 186mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 14g protein.

Mediterranean Sole

Ingredients

• 1 pound sole fillets, cut into 4 portions

• 1/4 teaspoon pepper

• 1 medium lemon, sliced

• 2 tablespoons dry white wine or chicken broth

• 2 tablespoons olive oil, divided

• 2 cups cherry tomatoes, halved

• 1/2 cup Greek olives, halved

• 1 tablespoon capers, drained

• 1 tablespoon lemon juice

• 2 garlic cloves, minced

• 2 tablespoons minced fresh parsley

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• Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil.

• In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly.

• Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.

Nutrition Facts 1 packet: 211 calories, 14g fat (2g saturated fat), 51mg cholesterol, 669mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.

Easy Shrimp Tacos

Ingredients

• 1 cup plain Greek yogurt or sour cream

• 1/4 cup minced fresh cilantro

• 3 tablespoons lemon juice

• 2 tablespoons lime juice

• 1/8 teaspoon plus 1/4 teaspoon salt , divided

• 2 tablespoons olive oil

• 2 medium green pepper, chopped

• 4 fresh green chilies, such as Hatch or Anaheim, seed and chopped

• 1/2 cup chopped red onion

• 1 pound uncooked shrimp (31-40 per pound), peeled and deveined

• 4 garlic cloves, minced

• 1 teaspoon ground cumin

• 2 cups torn lettuce

• 8 corn tortillas (6 inches), warmed

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• In a small bowl, combine yogurt, cilantro, lemon juice, lime juice and 1/8 teaspoon salt; set aside. In a large skillet, heat oil over medium-high heat. Add peppers and onion; cook and stir until crisp-tender, 4-5 minutes. Add shrimp, garlic, cumin and remaining ¼ teaspoon salt. Cook and stir until shrimp turn pink, 2-3 minutes. Remove from the heat. Serve in tortillas with lettuce, yogurt sauce and, if desired, lime wedges.
  

Nutrition Facts 2 tacos: 359 calories, 16g fat (5g saturated fat), 153mg cholesterol, 422mg sodium, 32g carbohydrate (6g sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 starch.

Bok Choy Toss

ingredients

• 1 head bok choy, thinly sliced

• 3 medium tomatoes, seeded and chopped

• 1 yellow summer squash, quartered and sliced

• 1/4 cup vinaigrette just not orange

• 2 tablespoons sesame seeds, toasted

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Directions

• In a large bowl, combine the bok choy, tomatoes and squash. Drizzle with dressing and toss to coat. Sprinkle with sesame seeds. Serve immediately.

Nutrition Facts 3/4 cup: 47 calories, 2g fat (0 saturated fat), 0 cholesterol, 135mg sodium, 6g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable.

Berry Smoothie Bowl

Ingredients

• 1 cup fat-free milk

• 1 cup frozen unsweetened strawberries

• 1/2 cup frozen unsweetened raspberries

• 3 tablespoons sugar

• 1 cup ice cubes

• Optional: Sliced fresh strawberries, fresh raspberries, chia seeds, fresh pumpkin seeds, unsweetened shredded coconut and sliced almonds

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Directions

• Place the milk, berries and sugar in a blender; cover and process until smooth. Add ice cubes; cover and process until smooth. Divide mixture between 2 serving bowls. Add optional toppings as desired.

Nutrition Facts 1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.

Easy Tomato Avocado Salad

Ingredients

• 1-1/2 teaspoons lemon juice

• 3/4 teaspoon lime juice

• 1/8 to 1/4 teaspoon garlic powder

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

• 1 medium ripe avocado, peeled and cubed

• 1/2 cup cubed tomato

• 1/4 cup chopped red onion

Buy IngredientsPowered by Chicory Directions

• In a bowl, combine the lemon juice, lime juice, garlic powder, salt and pepper. Add remaining ingredients; toss gently to coat. Refrigerate for 30 minutes before serving.

Nutrition Facts 1 cup: 173 calories, 15g fat (2g saturated fat), 0 cholesterol, 163mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 vegetable.

Mango Lassi

Ingredients

• 1 cup fat-free plain yogurt

• 1 medium mango, peeled and cubed

• 2 cups ice cubes

• 3 tablespoons sugar

• 5 fresh mint leaves

• 2 cardamom pods, crushed, optional

Directions

• In a blender, combine the yogurt, mango, ice, sugar, mint leaves and cardamom pods if desired. Cover and process for 30-60 seconds or until blended. Pour into two chilled glasses; serve immediately.

Mango Lassi Recipe Tips How do you store a mango lassi? You can store mango lassi by placing it in a covered jar in the fridge. This Indian recipe will last about a day stored in the refrigerator.Can you make a vegan mango lassi? To make a vegan mango lassi, switch the yogurt for a dairy-free option. We recommend using a coconut-based yogurt. (Be sure to check out these other vegan recipes, too!)What other variations can I make to this recipe? Not a huge fan of mango? You can swap it out for other fruits like banana, strawberry, peach or cantaloupe. If you've got some extra fruit lying around, use it up in one of these refreshing smoothie recipes. Nutrition Facts 1-1/2 cups: 226 calories, 1g fat (0 saturated fat), 3mg cholesterol, 73mg sodium, 54g carbohydrate (48g sugars, 3g fiber), 6g protein. Recommended Video