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Orange Pomegranate Salmon

• 4 servings

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Walnut and Oat-Crusted Salmon

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Ingredients

• 1 small red onion, thinly sliced

• 1 skinned salmon fillet (about 2 pounds)

• 1/2 teaspoon salt

• 1 medium navel orange, thinly sliced

• 1 cup pomegranate seeds

• 2 tablespoons extra virgin olive oil

• 1 tablespoon minced fresh dill

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Directions

• Preheat oven to 375°. Place a 28x18-in. piece of heavy-duty foil in a 15x10x1-in. baking pan. Place onion slices in a single layer on foil. Top with salmon; sprinkle with salt. Arrange orange slices over top. Sprinkle with pomegranate seeds; drizzle with oil. Top with a second piece of foil. Bring edges of foil together on all sides and crimp to seal, forming a large packet.

• Bake until fish just begins to flake easily with a fork, 25-30 minutes. Be careful of escaping steam when opening packet. Remove to a serving platter; sprinkle with dill.

Nutrition Facts

4 ounces cooked salmon: 307 calories, 19g fat (3g saturated fat), 76mg cholesterol, 274mg sodium, 8g carbohydrate (6g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 fruit.

Baked Crab Dip

Ingredients

• 1 package (8 ounces) cream cheese, softened

• 2 cups sour cream

• 2 cans (6 ounces each) crabmeat, drained, flaked and cartilage removed or 2 cups flaked imitation crabmeat

• 2 cups shredded cheddar cheese

• 4 green onions, thinly sliced

• 2 round loaves (1 pound each) unsliced sourdough or Italian bread

• Additional sliced green onions, optional

• Assorted fresh vegetables, crackers and/or toasted bread cubes

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Directions

• In a bowl, beat cream cheese until smooth. Add sour cream; mix well. Fold in crab, cheese and onions. Cut the top third off each loaf of bread; carefully hollow out bottoms, leaving 1-in. shells. Cube removed bread and tops; set aside. Spoon crab mixture into bread bowls. Place on baking sheets. Place reserved bread cubes in a single layer around bread bowls.

• Bake, uncovered, at 350° until the dip is heated through, 45-50 minutes. Garnish with green onions if desired. Serve with assorted fresh vegetables, crackers or toasted bread cubes.

Tip: The bread can be filled earlier and refrigerated until 1-1/2 hours before serving. Remove from the refrigerator 30 minutes before baking.

Nutrition Facts

2 tablespoons: 100 calories, 6g fat (4g saturated fat), 24mg cholesterol, 140mg sodium, 7g carbohydrate (1g sugars, 0 fiber), 4g protein.

Sea Scallops and Fettuccine

• 2 servings

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Shrimp Piccata Pasta

Turf ‘n’ Surf with Pesto Sauce Pasta

Ingredients

• 4 ounces uncooked fettuccine

• 1 tablespoon olive oil

• 1/2 medium sweet red pepper, julienned

• 1 garlic clove, minced

• 1/2 teaspoon grated lemon zest

• 1/4 teaspoon crushed red pepper flakes

• 1/2 cup reduced-sodium chicken broth

• 1/4 cup white wine or additional broth

• 1 tablespoon lemon juice

• 6 sea scallops (about 3/4 pound)

• 2 teaspoons grated Parmesan cheese

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Directions

• Cook fettuccine according to package directions; drain.

• Meanwhile, in a large skillet, heat oil over medium-high heat. Add red pepper, garlic, lemon zest and pepper flakes; cook and stir 2 minutes. Stir in broth, wine and lemon juice. Bring to a boil. Reduce heat; simmer, uncovered, 5-6 minutes or until liquid is reduced by half.

• Cut each scallop horizontally in half; add to skillet. Cook, covered, 4-5 minutes or until scallops are firm and opaque, stirring occasionally. Serve with fettuccine. Sprinkle with cheese.

Nutrition Facts

1 serving: 421 calories, 10g fat (2g saturated fat), 42mg cholesterol, 861mg sodium, 49g carbohydrate (4g sugars, 3g fiber), 30g protein.

Quick Coconut Shrimp

• 1 dozen

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Easy Coconut Shrimp

Crab Rangoon Cheese Spread

Ingredients

• 1 pound uncooked jumbo shrimp (about 12), peeled and deveined

• 1/4 cup all-purpose flour

• 2 large egg whites, lightly beaten

• 1-1/3 cups sweetened shredded coconut

• Oil for deep-fat frying

• 1 jar (12 ounces) pineapple preserves

• 1 tablespoon frozen nonalcoholic pina colada mix, thawed

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Directions

• Starting with the tail, make a slit down the inner curve of each shrimp; press lightly to flatten. In three separate shallow bowls, place the flour, egg whites and coconut. Coat the shrimp with flour; dip into egg whites, then coat with the coconut.

• In an electric skillet or deep-fat fryer, heat oil to 375°. Fry shrimp, a few at a time, for 1 to 1-1/2 minutes on each side or until golden brown. Drain on paper towels.

• In a small bowl, combine preserves and pina colada mix. Serve with shrimp.

Nutrition Facts

1 piece with 2 tablespoons sauce: 204 calories, 8g fat (4g saturated fat), 46mg cholesterol, 81mg sodium, 26g carbohydrate (22g sugars, 1g fiber), 7g protein.

Crab Cakes with Chesapeake Bay

Ingredients

• 1/2 cup sour cream

• 1/2 cup mayonnaise

• 2 tablespoons sweet pickle relish

• 1 tablespoon spicy brown mustard

• 1/4 teaspoon seafood seasoning

• CRAB CAKES:

• 1 large egg, beaten

• 1/4 cup grated Parmesan cheese

• 1/4 cup seasoned bread crumbs

• 1/4 cup Greek vanilla honey yogurt

• 2 tablespoons finely chopped onion

• 1 tablespoon minced fresh parsley

• 1 teaspoon garlic

• 1/2 teaspoon seafood seasoning

• 1/8 teaspoon onion flakes

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

• 1/4 cup extra virgin oil

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Directions

• In a large bowl, combine the first five ingredients. Cover and chill until serving. For crab cakes, in a large bowl, combine the egg, cheese, bread crumbs, mayonnaise, onion, parsley, mustard, seafood seasoning and pepper. Fold in crab. Refrigerate for at least 30 minutes.

• With floured hands, shape mixture by 2 tablespoonfuls into 1/2-in.-thick patties. In a large skillet over medium heat, cook crab cakes in oil in batches for 3-4 minutes on each side or until golden brown. Serve with sauce.

Nutrition Facts

1 each: 174 calories, 14g fat (3g saturated fat), 51mg cholesterol, 287mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 8g protein.

Grilled Tilapia Piccata

Ingredients

• 1/2 teaspoon grated lemon zest

• 3 tablespoons lemon juice

• 2 tablespoons olive oil

• 2 garlic cloves, minced

• 2 teaspoons capers, drained

• 3 tablespoons minced fresh basil, divided

• 4 tilapia fillets (6 ounces each)

• 1/2 teaspoon salt

• 1/4 teaspoon Garlic

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Directions

• In a small bowl, whisk lemon zest, lemon juice, oil and garlic until blended; stir in capers and 2 tablespoons basil. Reserve 2 tablespoons mixture for drizzling cooked fish. Brush remaining mixture onto both sides of tilapia; sprinkle with salt and pepper.

• Grill tilapia on a lightly oiled rack, covered, over medium heat or broil 4 in. from heat until fish just begins to flake easily with a fork, 3-4 minutes on each side. Drizzle with reserved lemon mixture; sprinkle with remaining basil.

Nutrition Facts

1 fillet: 206 calories, 8g fat (2g saturated fat), 83mg cholesterol, 398mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat.

White Seafood Lasagna

Ingredients

• 9 uncooked lasagna noodles

• 1 tablespoon butter

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

• 1 pound bay scallops

• 5 garlic cloves, minced

• 1/4 cup white wine

• 1 tablespoon lemon juice

• 1 pound fresh crabmeat

• CHEESE SAUCE:

• 1/4 cup butter, cubed

• 1/4 cup all-purpose flour

• 3 cups 2% milk

• 1 cup shredded part-skim mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• Dash ground nutmeg

• RICOTTA MIXTURE:

• 1 carton (15 ounces) part-skim ricotta cheese

• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

• 1 cup shredded part-skim mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 1/2 cup seasoned bread crumbs

• 1 large egg, lightly beaten

• TOPPING:

• 1 cup shredded part-skim mozzarella cheese

• 1/4 cup grated Parmesan cheese

• Minced fresh parsley

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Directions

• Preheat oven to 350°. Cook lasagna noodles according to package directions; drain.

• Meanwhile, in a large skillet, heat butter over medium heat. Add shrimp and scallops in batches; cook 2-4 minutes or until shrimp turn pink and scallops are firm and opaque. Remove from pan.

• Add garlic to same pan; cook 1 minute. Add wine and lemon juice, stirring to loosen browned bits from pan. Bring to a boil; cook 1-2 minutes or until liquid is reduced by half. Add crab; heat through. Stir in shrimp and scallops.

• For cheese sauce, melt butter over medium heat in a large saucepan. Stir in flour until smooth; gradually whisk in milk. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes. Remove from heat; stir in remaining cheese sauce ingredients. In a large bowl, combine ricotta mixture ingredients; stir in 1 cup cheese sauce.

• Spread 1/2 cup cheese sauce into a greased 13x9-in. baking dish. Layer with 3 noodles, half of the ricotta mixture, half of the seafood mixture and 2/3 cup cheese sauce. Repeat layers. Top with remaining noodles and cheese sauce. Sprinkle top with 1 cup mozzarella cheese and 1/4 cup Parmesan cheese.

• Bake, uncovered, 40-50 minutes or until bubbly and top is golden brown. Let stand 10 minutes before serving. Sprinkle with parsley.

Nutrition Facts

1 piece: 448 calories, 19g fat (11g saturated fat), 158mg cholesterol, 957mg sodium, 29g carbohydrate (5g sugars, 2g fiber), 39g protein.

Contest-Winning Eggplant Parmesan

Ingredients

• 3 large eggs, beaten

• 2-1/2 cups panko bread crumbs

• 3 medium eggplants, cut into 1/4-inch slices

• 2 jars (4-1/2 ounces each) sliced mushrooms, drained

• 1/2 tsp dried basil

• 1/8 teaspoon dried oregano

• 2 cups shredded part-skim mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 1 jar (28 ounces) spaghetti sauce

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Directions

• Preheat oven to 350°. Place eggs and bread crumbs in separate shallow bowls. Dip eggplant in eggs, then coat in crumbs. Place on baking sheets coated with cooking spray. Bake until tender and golden brown, 15-20 minutes, turning once.

• In a small bowl, combine mushrooms, basil and oregano. In another small bowl, combine mozzarella and Parmesan cheeses.

• Spread 1/2 cup sauce into a 13x9-in. baking dish coated with cooking spray. Layer with a third of the mushroom mixture, a third of the eggplant, 3/4 cup sauce and a third of the cheese mixture. Repeat layers twice.

• Bake, uncovered, until heated through and cheese is melted, 25-30 minutes.

Nutrition Facts

1 serving: 305 calories, 12g fat (5g saturated fat), 102mg cholesterol, 912mg sodium, 32g carbohydrate (12g sugars, 9g fiber), 18g protein.

Creamy Chicken Gnocchi Soup

Ingredients

• 1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces

• 1/3 cup butter, divided

• 1 small onion, chopped

• 1 medium carrot, shredded

• 1 celery rib, chopped

• 2 garlic cloves, minced

• 1/3 cup all-purpose flour

• 3-1/2 cups 2% milk

• 1-1/2 cups heavy whipping cream

• 1 tablespoon reduced-sodium chicken bouillon granules

• 1/4 teaspoon coarsely ground pepper

• 1 package (16 ounces) potato gnocchi

• 1/2 cup chopped fresh spinach

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Directions

• In a Dutch oven, brown chicken in 2 tablespoons butter. Remove and keep warm. In the same pan, saute the onion, carrot, celery and garlic in remaining butter until tender.

• Whisk in flour until blended; gradually stir in the milk, cream, bouillon and pepper. Bring to a boil. Reduce heat; cook and stir until thickened, about 2 minutes.

• Add the gnocchi and spinach; cook until spinach is wilted, 3-4 minutes. Add the chicken. Cover and simmer until heated through (do not boil), about 10 minutes.

Editor's Note

Look for potato gnocchi in the pasta or frozen foods section.

Nutrition Facts

1 cup: 482 calories, 28g fat (17g saturated fat), 125mg cholesterol, 527mg sodium, 36g carbohydrate (10g sugars, 2g fiber), 21g protein.

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Make-Ahead Tiramisu

Ingredients

• 1/2 cup strong brewed coffee

• 2 tablespoons coffee liqueur

• 16 ounces cream cheese, softened

• 2/3 cup sugar

• 2 cups sour cream

• 1/4 cup 2% milk

• 1/2 teaspoon vanilla extract

• 2 packages (3 ounces each) ladyfingers, split

• 1 tablespoon baking cocoa

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Directions

• In a small bowl, combine coffee and liqueur; set aside.

• In a large bowl, beat cream cheese and sugar until smooth. Beat in sour cream, milk and vanilla until blended.

• Layer 1 package of ladyfingers in an ungreased 11x7-in. dish; brush with half of coffee mixture. Top with half of cream cheese mixture. Repeat layers (dish will be full).

• Cover and refrigerate 8 hours or overnight. Just before serving, sprinkle with cocoa.

Nutrition Facts

1 piece: 321 calories, 21g fat (14g saturated fat), 100mg cholesterol, 149mg sodium, 24g carbohydrate (14g sugars, 0 fiber), 6g protein.