Herbalife Dinner Recipes - Fish * |
Chipotle Grilled Swordfish Combine orange juice, soy sauce, garlic, scallion, cilantro and chilies in a food processor. Place marinade in a flat dish and add the fish, turning a few times to coat with the marinade. Marinate fish in the refrigerator for 30 minutes, turning occasionally. Preheat broiler or barbeque. Removing swordfish from marinade, place on rack sprayed with pan spray. Transfer marinade to small saucepan and boil for 1 minute. Grill swordfish until just opaque in center, basting with marinade, about 4 minutes per side. Nutritional Analysis Per Serving: Herb Snapper Preheat oven to 475 degrees. Grate enough zest from lemon to measure ½ teaspoon and squeeze juice from the lemon. In a bowl whisk together zest, lemon juice, garlic, and salt. Add olive oil in a slow stream, whisking constantly until blended. Whisk in cilantro. Pat snapper dry and place on a broiler pan sprayed with pan spray. Mound herb mixture on snapper. Place under broiler a few inches from heat, and broil fish for 15 minutes or until desired doneness. Serve snapper immediately on warm plates. Nutrient Analysis per Serving: Fish Parmigiana Preheat oven to 375 degrees. On a flat plate, combine salt, pepper and bread crumbs. Coat fish on both sides with crumb mixture. Place fish in casserole dish, pour tomatoes over fish and drizzle with olive oil. Bake at 375 for 30-35 minutes. Nutrient Analysis per Serving: Grilled Citrus Snapper Prepare marinade by combining the first four ingredients in a bowl. Then pour marinade over snapper, flesh side down, and let set for 15 minutes. Prepare grill. Remove snapper from marinade and pat dry. Season snapper with salt and pepper. Grill skin side down on an oiled rack set 5 to 6 inches over glowing coals for 4 minutes. Place lid on the grill to cover, grilling snapper until just cooked through for another 4 minutes. * Carefully transfer snapper with a metal spatula to a platter and remove skin before serving. Serve with steamed asparagus tossed with lemon and garlic and season to taste. * Note: Alternatively, snapper may be grilled in a hot, well-seasoned grill pan with a lid over moderate heat. Nutritional Analysis Per Serving: Peppered Snapper with Tomato Mint Salsa Tomato Mint Salsa: Combine salsa ingredients in a bowl and set aside to let flavors develop. Place snapper on a baking pan coated with pan spray. Spread mustard on filets and sprinkle with pepper. Broil 10 to 12 minutes until snapper is done. Top each filet with salsa, garnish with fresh mint. Nutritional Analysis Per Serving: Sun-Dried Tomatoes & Shrimp Combine sun-dried tomatoes and boiling water in a bowl. Cover and let stand 30 minutes to re-hydrate, then drain. Slice thinly and set aside. Place a nonstick cooking pan over high heat, spray with cooking spray, add shrimp and green onions and sauté for five minutes. Add sun-dried tomatoes and all other ingredients. Cook 1 to 2 minutes until heated through, and serve hot. Nutrient Analysis per serving: Shrimp, Tofu & Broccoli Stir-Fry Sauce: If shrimp is frozen, defrost according to package directions. Remove shrimp tails. Blanch broccoli florets by dropping into boiling water for 1 minute. Drain, but do not rinse; cover and set aside. Combine sauce ingredients in a small saucepan over medium high heat, and cook, stirring until mixture boils, thickens and clears. Set sauce aside. Spray a large skillet with pan spray. Heat skillet over medium heat. When hot, add tofu and cook until slightly brown. Remove and set aside. Add olive oil and then garlic, ginger and scallions. Stir-fry for a few seconds, but do not allow the garlic to brown. Add the shrimp and continue to stir-fry until the shrimp is pink and almost cooked through. Add the blanched broccoli florets and stir-fry for another minute, until hot, then add tofu. Finally, pour in the sauce mixture and stir quickly to mix. Nutritional Analysis Per Serving: Pan-Seared Cod with Balsamic Vinegar & Thyme Sprinkle fish with salt and freshly ground pepper on both sides. Heat a large skillet for which you have a cover over medium-high heat. When hot, add the olive oil. When the oil is hot, place the fish in the pan, lower the heat to medium and cook for five minutes or until the underside is brown and a crust begins to form. Carefully turn the fish over, turn the heat down to medium-low and cover the skillet. Cook for about 5 minutes more. * Fish is done when it flakes with a fork. Remove fish from skillet and place on a plate. Bring the heat back up to medium-high, add the balsamic vinegar and cook quickly, scraping the pan with a spatula. Turn off the heat, put the fish back in the skillet and turn over to coat both sides with the reduced vinegar. Sprinkle with fresh thyme leaves and serve immediately. * Note: Fish should cook for about 10 minutes for each inch of thickness. If you use chicken breast instead, it will need a total of about 15 minutes cooking time. Nutritional Analysis Per Serving (with cod): Halibut & Vegetable Kabobs Basting Sauce: Cut the halibut filet into 1-inch cubes, making enough to evenly thread onto 8 skewers. * Sprinkle with salt and pepper and set aside. Cut the red and yellow peppers into 1-inch squares. Cut the onion into 8 large chunks, and then separate each chunk into 2 pieces for easier threading. Wash the mushrooms and snap out the stems. If you plan to barbecue the kabobs and are using wooden skewers, soak the skewers in water briefly before threading so they don't burn. Thread the fish, peppers, tomatoes, onion chunks and mushrooms onto 4 large or 8 small skewers. If you are not going to cook the kabobs right away, place in the refrigerator, loosely covered with waxed paper. Whirl all ingredients for the basting sauce in the blender. The basting sauce can be made in advance and refrigerated. Preheat broiler (or prepare barbecue) and spray cold broiler pan with pan spray. Place broiler pan under the heat for a few minutes to heat up, then place the skewers carefully on the hot pan. This will sear the fish and vegetables quickly. Spoon some of the basting sauce over the fish, and broil 3 to 4 minutes, or until fish and vegetables begin to brown. Turn skewers, spoon basting sauce over, and cook the other side for another 2 to 3 minutes. Spoon any additional basting sauce over the fish when serving. * Note: Any firm fish will work for this recipe, as will cubed chicken breast. Vary the vegetables according to your taste, but mushrooms, tomatoes and peppers are a classic. Nutritional Analysis Per Serving: |
| * Herbalife Products are not intended to diagnose, treat, cure or prevent any disease. Statements have not been evaluated by the Food and Drug Administration. Results not typical. |
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