Lunch on the Fly gone Fishing

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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• 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.

Skillet Sea Scallops

Ingredients

• 1/2 cup dry bread crumbs

• 1/2 teaspoon salt

• 1 pound sea scallops

• 2 tablespoons butter

• 1 tablespoon olive oil

• 1/4 cup white wine or reduced-sodium chicken broth

• 2 tablespoons lemon juice

• 1 garlic clove, minced

• 1 teaspoon minced fresh parsley

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Directions

• In a shallow bowl, toss bread crumbs with salt. Dip scallops in crumb mixture to coat both sides, patting to help coating adhere.

• In a large skillet, heat butter and oil over medium-high heat. Add scallops; cook 1-1/2 to 2 minutes on each side or until firm and opaque. Remove from pan; keep warm.

• Add wine, lemon juice and garlic to same pan; bring to a boil. Stir in parsley. Drizzle over scallops; serve immediately.

Nutrition Facts 1 serving: 249 calories, 11g fat (4g saturated fat), 52mg cholesterol, 618mg sodium, 14g carbohydrate (1g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.

Shrimp Cocktail

Ingredients

• 3 quarts water

• 1 small onion, sliced

• 1/2 medium lemon, sliced

• 2 sprigs fresh parsley

• 1 tablespoon salt

• 5 whole peppercorns

• 1 bay leaf

• 1/4 teaspoon dried thyme

• 3 pounds uncooked large shrimp, peeled and deveined (tails on)

• SAUCE:

• 1 cup chili sauce

• 2 tablespoons lemon juice

• 2 tablespoons prepared horseradish

• 4 teaspoons Worcestershire sauce

• 1/2 teaspoon salt

• Dash cayenne pepper

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Directions

• In a Dutch oven, combine the first 8 ingredients; bring to a boil. Add shrimp. Reduce heat; simmer, uncovered, for 4-5 minutes or until shrimp turn pink.

• Drain shrimp and immediately rinse in cold water. Refrigerate for 2-3 hours or until cold. In a small bowl, combine the sauce ingredients. Refrigerate until serving.

• Arrange shrimp on a serving platter; serve with sauce.

Nutrition Facts 3 each: 59 calories, 1g fat (0 saturated fat), 66mg cholesterol, 555mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 9g protein.

Brown Sugar-Glazed Salmon

Ingredients

• 1 salmon fillet (1 pound)

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 3 tablespoons brown sugar

• 4 teaspoons Dijon mustard

• 1 tablespoon reduced-sodium soy sauce

• 1 teaspoon rice vinegar

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• Preheat oven to 425°. Cut salmon into 4 portions; place in a foil-lined 15x10x1-in. pan. Sprinkle with salt and pepper. Roast 10 minutes. Remove from oven; preheat broiler.

• In a small saucepan, mix remaining ingredients; bring just to a boil. Brush over salmon. Broil 6 in. from heat until fish just begins to flake easily with a fork, 1-2 minutes.

Broccoli-Pasta Side Dish

Ingredients

• 2-1/2 pounds fresh broccoli

• 2 garlic cloves, minced

• 1/3 cup olive oil

• 1 tablespoon butter

• 1 teaspoon salt

• 1/4 teaspoon pepper

• Pinch cayenne pepper

• 8 ounces linguine or thin spaghetti, cooked and drained

• Grated Romano or Parmesan cheese

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• Cut florets and tender parts of broccoli stems into bite-sized pieces. In a large skillet, saute broccoli with garlic, oil, butter, salt, pepper and cayenne over medium heat for about 10 minutes or until just tender, stirring frequently. Place hot pasta in a serving dish; top with the broccoli mixture. Sprinkle with cheese.

Nutrition Facts 1 each: 313 calories, 15g fat (3g saturated fat), 5mg cholesterol, 464mg sodium, 37g carbohydrate (5g sugars, 7g fiber), 11g protein.

Parmesan Herbed Noodles

Ingredients

• 1-1/2 cups uncooked wide egg noodles

• 2 tablespoons shredded Parmesan cheese

• 1 tablespoon butter

• 1 tablespoon olive oil

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

• 1/2 teaspoon minced fresh thyme or 1/8 teaspoon dried thyme

• 1 garlic clove, minced

• 1/4 teaspoon salt

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Directions

• In a small saucepan, cook noodles according to package directions; drain. Add the remaining ingredients and toss to coat.

Nutrition Facts 1 cup: 243 calories, 15g fat (6g saturated fat), 46mg cholesterol, 444mg sodium, 21g carbohydrate (1g sugars, 1g fiber), 6g protein.

Chocolate-Hazelnut Fruit Pizza

Ingredients

• 1 whole wheat tortilla (8 inches)

• 2 tablespoons Nutella

• 3 to 4 fresh strawberries, sliced

• 1/2 medium firm banana, peeled and sliced

• 1/2 medium kiwifruit, peeled and sliced

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Directions

• Spread tortilla with Nutella. Arrange fruits over the top. Cut into four wedges. Serve immediately.

Nutrition Facts 1 wedge: 103 calories, 4g fat (0 saturated fat), 0 cholesterol, 47mg sodium, 17g carbohydrate (8g sugars, 2g fiber), 2g protein.

Blueberry Biscuit Cobbler

Ingredients

• 4 cups fresh or frozen blueberries, thawed

• 3/4 cup sugar, divided

• 3 tablespoons cornstarch

• 2 tablespoons lemon juice

• 1/4 teaspoon ground cinnamon

• 1/8 teaspoon ground nutmeg

• 1 cup all-purpose flour

• 2 teaspoons grated lemon zest

• 3/4 teaspoon baking powder

• 1/4 teaspoon salt

• 1/4 teaspoon baking soda

• 3 tablespoons cold butter

• 3/4 cup buttermilk

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• In a large bowl, combine the blueberries, 1/2 cup sugar, cornstarch, lemon juice, cinnamon and nutmeg. Transfer to a 2-qt. baking dish coated with cooking spray.

• In a small bowl, combine the flour, lemon zest, baking powder, salt, baking soda and remaining sugar; cut in butter until mixture resembles coarse crumbs. Stir in buttermilk just until moistened. Drop by tablespoonfuls onto blueberry mixture.

• Bake, uncovered, at 375° for 30-35 minutes or until golden brown. Serve warm.

Pastel Gelatin Salad

Ingredients

• 1 package (3 ounces) lemon gelatin

• 1 package (3 ounces) lime gelatin

• 2 cups boiling water

• 1 package (8 ounces) cream cheese, cubed

• 1/2 cup evaporated milk

• 1 can (8 ounces) unsweetened crushed pineapple, undrained

• 1/2 cup chopped walnuts

• 1 package (10-1/2 ounces) pastel miniature marshmallows

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• In a large bowl, combine lemon and lime gelatin with boiling water; stir until dissolved. Add cream cheese; let stand for 10 minutes. Beat on high speed until smooth. Stir in milk and mayonnaise. Fold in pineapple.

• Pour into an ungreased 13-in. x 9-in. dish. Sprinkle with nuts and marshmallows. Cover and refrigerate until set.

Nutrition Facts 1 piece: 250 calories, 14g fat (5g saturated fat), 18mg cholesterol, 135mg sodium, 30g carbohydrate (25g sugars, 0 fiber), 4g protein.

Spaghetti Squash Meatball Casserole

Ingredients

• 1 medium spaghetti squash (about 4 pounds)

• 1/2 teaspoon salt, divided

• 1/2 teaspoon fennel seed

• 1/4 teaspoon ground coriander

• 1/4 teaspoon dried basil

• 1/4 teaspoon dried oregano

• 1 pound lean ground beef (90% lean)

• 2 teaspoons olive oil

• 1 medium onion, chopped

• 1 garlic clove, minced

• 2 cups chopped collard greens

• 1 cup chopped fresh spinach

• 1 cup reduced-fat ricotta cheese

• 2 plum tomatoes, chopped

• 1 cup pasta sauce

• 1 cup shredded part-skim mozzarella cheese

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• Cut squash lengthwise in half; discard seeds. Place halves on a microwave-safe plate, cut side down. Microwave, uncovered, on high until tender, 15-20 minutes. Cool slightly.

• Preheat oven to 350°. Mix 1/4 teaspoon salt with remaining seasonings; add to beef, mixing lightly but thoroughly. Shape into 1-1/2-in. balls. In a large skillet, brown meatballs over medium heat; remove from pan.

• In same pan, heat oil over medium heat; saute onion until tender, 3-4 minutes. Add garlic; cook and stir 1 minute. Stir in collard greens, spinach, ricotta cheese and remaining salt; remove from heat.

• Using a fork, separate strands of spaghetti squash; stir into greens mixture. Transfer to a greased 13x9-in. baking dish. Top with tomatoes, meatballs, sauce and cheese. Bake, uncovered, until meatballs are cooked through, 30-35 minutes.

Nutrition Facts 1 serving: 362 calories, 16g fat (6g saturated fat), 69mg cholesterol, 618mg sodium, 32g carbohydrate (7g sugars, 7g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.

Herbed Garlic Bread

Ingredients

• 1 unsliced loaf (1 pound) French bread

• 1/2 cup butter, softened

• 2 tablespoons grated Parmesan cheese

• 2 tablespoons minced fresh parsley

• 4 garlic cloves, minced

• 1/2 teaspoon dried oregano

• 1/8 teaspoon garlic salt

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• Slice bread, but not all the way through, leaving slices attached at the bottom. In a small bowl, cream butter. Add the Parmesan cheese, parsley, garlic, oregano and garlic salt; mix well. Spread between slices. Wrap loaf in a large piece of heavy-duty foil (about 28 in. x 18 in.). Bake at 325° for 15-20 minutes or until heated through.

Nutrition Facts 1 slice: 212 calories, 11g fat (6g saturated fat), 25mg cholesterol, 411mg sodium, 24g carbohydrate (1g sugars, 1g fiber), 5g protein.

Orange Mango Smoothie Deliciousness

Ingredients

• 1/2 cup whole milk

• 1 cup cubed fresh mango (can be frozen)

• 1 banana

• 1/2 cup freshly squeezed orange juice

• 1 cup crushed ice

• 1 teaspoon honey

• 2 slices sweet orange, for garnish

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Directions

• In a Kitchen Aid KSB354 blender, combine all the ingredients except the orange slices and blend, using the smoothie button, until smooth. Pour into 2 tall glasses and garnish each with an orange slice.

Pretty Party Punch

Ingredients

• 1 cup sugar

• 2 envelopes unsweetened black cherry Kool-Aid mix

• 1 cup hot water

• 2 liters lemon-lime soda, chilled

• 2 liters ginger ale, chilled

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Directions

• In a small bowl, stir the sugar, Kool-Aid mix and hot water until sugar is dissolved. Cool to room temperature. Just before serving, combine the soft drink mixture, lemon-lime soda and ginger ale in a large punch bowl.

Nutrition Facts 1 cup: 148 calories, 0 fat (0 saturated fat), 0 cholesterol, 24mg sodium, 38g carbohydrate (36g sugars, 0 fiber), 0 protein.