Love Your Omega-3’s
Warm Gazpacho with Sizzling Fish
Family Night Fish Tacos
Serves 6
4 large tomatoes, quartered, deseeded and chopped (approx 3 cups) 1 large cucumber, peeled, deseeded and chopped 1 medium onion, chopped (approx 1 cup) 1 red bell pepper, chopped 1 garlic clove, minced 2 tablespoons chopped fresh herbs such as basil, thyme, oregano or parsley ¼ teaspoon smoked paprika ¼ teaspoon black pepper 2 cups canned low-sodium tomato juice 2 tablespoons olive oil 1½ pounds cod or other thick, firm white fish, cut in 6 equal portions Optional garnish: chopped scallions
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1 Add first 8 ingredients in
Serves 6
food processor and puree until well-mixed but still coarsely textured.
2 Add tomato juice and pulse once or twice to blend.
3 Warm finished gazpacho to serving temperature but DO NOT BOIL.
4 Heat olive oil in large skillet over medium heat until just starting to smoke. Sauté fish 2 minutes per side or until lightly browned. Ladle soup into bowls and gently place fish on top so it looks like it is floating.
Seasoned Cook Make a double batch of gazpacho and freeze leftovers for another meal. Per serving: 198 calories, 22g protein, 14g carbohydrate, 4g fat, 1g sat fat, 1g mono fat, 47mg cholesterol, 3g fiber, 142mg sodium
½ pound cod or other firm white fish 1 teaspoon black pepper 1 tablespoon olive oil 1 red bell pepper, sliced 1 medium onion, sliced 4 cloves garlic, minced 1 tablespoon oregano 1 15-ounce can black beans, rinsed and drained 1 small can sliced black olives 1 tablespoon lime juice 6 whole wheat or corn 12-inch tortillas, warmed in low oven
1 Season fish with pepper. 2 Heat olive oil and sauté red pepper, onion, garlic and oregano. Place in a bowl.
3 Sauté fish until cooked through, then flake into small pieces.
4 Fold beans and olives into the fish and heat through. Add fish mixture to vegetables and sprinkle with lime juice.
5 To make a taco, place mixture in center of tortilla with condiments. Fold opposite sides in and roll.
Seasoned Cook Try condiments such as salsa, nonfat sour cream, shredded cabbage, diced tomatoes, sliced avocados and cilantro. Per serving: 179 calories, 14g protein, 22g carbohydrate, 5g fat, 0g sat fat, 3g mono fat, 14mg cholesterol, 7g fiber, 485mg sodium
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