INGREDIENTS:

• 4 swordfish steaks
• 2 whole elephant garlic bulbs, unpeeled
• olive oil
• 1/4 tsp. lemon-pepper seasoning
• 1/4 tsp. ground red pepper
• (Substitutions: tilefish, sea bass)

PREPERATION:

Put whole garlic on very hot grill. Lightly coat swordfish with olive oil and sprinkle with seasonings. Refrigerate. After garlic has cooked approximately 15 minutes, remove swordfish from refrigerator and place on grill for 4 minutes. turn. Grill garlic and swordfish for approximately 4 to 5 more minutes until internal temperature of fish reaches 145 F. Place cooked swordfish on serving plate. Squeeze garlic straight out of the cloves and spread across top of fish. Serves 4

Calculations per Serving: 192 Calories, 7 gm total fat, 2 gm saturated fat 53 mg cholesterol, 144 mg sodium, Diabetic Exchanges: 3 1/2 meat

INGREDIENTS:

• about 1 tablespoon canola oil (enough to coat the bottom of the pan)
• four 8-ounce skin-on salmon fillets
• fine sea salt
• freshly ground black or white pepper
• flour for dusting

PREPERATION:

1) Heat oven to 400 degrees. Heat the oil in a large, oven-and flame proof saute pan on the stovetop until the oil is very hot, but not smoking. 2) Season the fish on both sides with salt and pepper and dust with flour. Blow of excess. 3) Put the fish in the pan, skin side down, and presss down on the fish with a spatula. (The skin immediately contracts and buckles, but you want to keep it all in contact with the pan for maxium crisping.) Sear on the stovetop over medium heat until golden brown on the bottom, about 3 minutes. 4) Turn the fish over, put the pan in the oven, and cook another 2 to 3 minutes, until a metal skewer can be easily inserted into the center of the fillet and, if left for 5 seconds, feels just warm when touched to your lip. Serve immediately. Serves 4

INGREDIENTS:

• 2 Lbs. Cod Fillets
• vegetable cooking spray
• 1 Tbsp. Lite mayonnaise
• 1 Tbsp. lite soy sauce
• 1/8 tsp. paprika
• 1/8 tsp. black pepper
• 1/2 cup crushed corn flakes

PREPERATION:

1. Coat cod with vegetable spray. Place fish in baking dish. 2. Mix Mayonnaise, soy sauce, paprika, and pepper. Spread over fish. Sprinkle corn flakes over top. 3. Bake at 400F. 10-15 minutes until fish flakes when tested with a fork. Serves 4

SUBSTITUTIONS:
Flounder, rockfish, ocean perch
Calculations Per Serving: 115 calories, 1 gm total fat, 0g saturated fat,42 mg cholesterol, 265 mg sodium, Diabetic Exchanges: 3 meat

INGREDIENTS:

~ 8 Oz. Smoked Salmon Cut Into Small Pieces
~ 12 Oz. Uncooked Fettuccine
~ 1 TBSP. Flour
~ 1 TBSP. Butter Or Margarine
~ 2 TBSP. Capers
~ 1 TBSP. Chopped Fresh Dill
~ 1 Large Clove Garlic, Minced
~ 1 Cup Grated Parmesan
~ 1 /3 Cup Non-Fat Sour Cream
~ 1 Cup Skim Milk

PREPERATION:

(1) Melt butter or margarine in a saucepan over low heat. Add garlic; cook for 1 minute. Add flour, stirring constantly, gradually stir in milk, cook, stirring constantly, until thickened. Add parmesan and sour cream, cook and stir until cheese melts. Stir in the dill. Set aside and keep warm. (2) Cook fettuccine per package; drain. Place in a large bowl; add salmon, capers and sauce. Toss well and serve immediately.

INGREDIENTS:

~ 1 1/2 Lbs. Salmon
~ 1/2 Cup Panko Bread Crumbs
~ 1/4 Tsp. Lemon Pepper Seasoning
~ 1 Tbsp. Margarine
~ Juice From 1/2 Lemon (About 1 Tbsp.)
~ 1 Tbsp. Olive Oil
~ 1 Clove Garlic, Minced
~ 1/8 Tsp. Paprika

PREPERATION:

(1) Cut fish into 2-inch boneless strips. (2) Mix crumbs and lemon pepper seasoning. Roll salmon pieces in crumb mixture. (3) Combine margarine, olive oil, lemon juice and garlic in skillet. (4) Sauté salmon nuggets about 4 minutes or until fish flakes when tested with a fork. Remove from heat. (5) Sprinkle with paprika. Makes 6 servings. SUBSTITUTIONS: Scallops, halibut cheeks, grouper. Calculations Per Serving: 207 calories, 9 gm total fat, 2 gm saturated fat, 84 mg cholesterol, 211 mg sodium. Diabetic Exchanges: 1/2 bread, 3 meat.

INGREDIENTS:

PREPERATION: