‘Cooking Light’ recipes

Herb-Crusted Fish
with Tomato Coulis

1 pound ripe yellow tomatoes, cored and cut in quarters
1 pound ripe red tomatoes, cored and cut in quarters
Salt and pepper to taste

2 tablespoons thinly sliced fresh chives
2 tablespoons minced fresh parsley
2 teaspoons minced fresh thyme
2 teaspoons minced fresh dill
2 teaspoons minced fresh basil
14 cup Panko (Japanese breadcrumbs)
12 teaspoon kosher salt
14 teaspoon black pepper
3 tablespoons extra-virgin olive oil
4 halibut or cod fillets (5 to 6 ounces each)
2 tablespoons canola oil

For the coulis, place the yellow tomatoes in a food processor and process until completely pureed. Pass the puree through a fine mesh strainer, pressing firmly on the solids with the back of a ladle, to produce a nice, thick coulis. Repeat the process for the red tomatoes, keeping the two coulis separate.
Preheat oven to 450 degrees. Combine chives, parsley, thyme, dill, basil, breadcrumbs, salt, pepper and olive oil in a small bowl. Season the fish with additional salt and pepper. Spoon herbed breadcrumb mixture onto the tops of the fish, pressing to adhere.
Heat a medium ovenproof sauté pan over medium-high heat. Add canola oil and heat through. Place fish, herb side up, in the sauté pan and cook for 2 to 3 minutes. Transfer the pan to the oven and cook until the fish is just cooked through, about 5 to 6 minutes.
To serve, pour each coulis into a small saucepan and heat gently over medium heat; do not boil. Season to taste. Place coulis in separate measuring cups with pouring spouts. Simultaneously, pour both coulis from the opposite sides of the plate until they meet in the center. Place the fish in the center of the plate and serve immediately.
Serves 4.
Nutritional info: 285 calories, 11g fat, 5g carbs, 39g protein, 341mg sodium.

Stir-fry of Snap Peas, Mushrooms and
Sweet Peppers
12 pound sugar snap peas, strings removed
14 cup chicken stock or broth
1 tablespoon soy sauce
1 tablespoon dry sherry
1 teaspoon cornstarch
1 tablespoon canola oil
2 cloves garlic, minced
1 teaspoon finely grated peeled fresh ginger
12 medium red bell pepper, julienned
12 medium yellow bell pepper, julienned
14 pound shiitake mushrooms, cleaned, stems removed and discarded, caps thinly sliced
12 teaspoon white sesame seeds, toasted
12 teaspoon black sesame seeds, toasted
Cook peas in boiling salted water until crisp-tender, about 2 minutes. Drain in a colander and refresh in an ice water bath. Drain well, then pat dry with paper towels and set aside.
Combine chicken stock, soy sauce, sherry and cornstarch, stirring to dissolve the cornstarch. Set aside.
Heat a wok or large sauté pan over high heat; add oil and heat through. Add garlic and ginger and cook about 20 seconds. Add peppers and mushrooms and cook, tossing and stirring constantly, until crisp-tender, about 3 to 4 minutes. Add the peas and stir-fry 2 to 3 minutes more. Stir the chicken stock mixture to redistribute the cornstarch, then add the mixture to the pan. Let mixture boil for about 10 seconds, them remove from heat.
Place in a warmed serving dish and sprinkle with toasted sesame seeds; serve immediately.
Serves 4 to 6.
Nutritional info: 60 calories, 3g fat, 5g carbs, 2g protein, 1g fiber, 11mg sodium.

Wild Rice Salad
1 cup wild rice
6 cups cold water
2 large oranges
12 tablespoons extra-virgin olive oil
12 tablespoons balsamic vinegar
2 dashes hot pepper sauce
2 green onions, green tops only, thinly sliced on the diagonal
13 cup finely chopped fresh flat-leaf parsley, plus more for garnish
Salt and pepper to taste

Rinse rice thoroughly with cold water. Place rice in a large bowl, cover with water, and soak for at least 4 hours.
Place rice in a medium saucepan with 6 cups cold water. Cover, bring to a boil, reduce heat and simmer until tender, 35 to 40 minutes. When rice is tender, drain thoroughly.
While rice is cooking, remove rind (both zest and white pith) from the oranges to expose the flesh. Working over a bowl to catch the juice, make V-shaped cuts to remove the individual orange segments from the membranes. Set segments aside until needed. Measure the juice collected in the work bowl to equal 11⁄2 tablespoons.
Whisk together olive oil, vinegar, reserved orange juice and hot sauce. Pour over cooked rice and stir to combine. Let mixture cool a bit, then add orange segments, green onions and chopped parsley. Season with salt and pepper. Adjust flavor with additional vinegar or hot sauce. Mound the salad on a platter or in a bowl, and garnish with parsley sprigs.
Serves 6.
Nutritional info: 160 calories, 4g fat, 28g carbs, 5g protein, 5mg sodium, 3g fiber.

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