Recipes: Fish - Great Tasting and Good for Your Heart

the recipes

february 2003

Fish - Great Tasting and Good for Your Heart

Indian-Spiced Scallops

(makes 4 servings)

1	pound dry packed scallops
1/2	teaspoon olive oil
Indian spice rub:
1	teaspoon ground cumin
1	teaspoon ground coriander
1/2	teaspoon ground turmeric
1	teaspoon dried thyme
1/2	teaspoon fennel seeds, crushed
	freshly ground pepper
1/2	teaspoon ground cinnamon
1/8	teaspoon ground cloves
1/4	teaspoon kosher salt

Preheat oven to 400°F.
Place the scallops in a single layer in a baking dish. Coat with the oil.
In a small cup combine the ingredients for the rub. Sprinkle the scallops with 1 teaspoon of rub. Reserve the rest.
Sprinkle the scallops with salt and bake until the scallops are just opaque, about 10 minutes, depending on their size.
Serve the scallops on top of the rice pilaf (recipe follows).

Per serving:	106 calories (13% calories from fat), 19 g protein, 2 g total fat (0.2 g saturated fat), 3 g carbohydrate, 0 dietary fiber, 37 mg cholesterol, 301 mg sodium, 372 mg potassium
Diabetic exchanges:	3 very lean protein

Basmati-Apple Pilaf with Asparagus

(makes 6 servings)

	olive oil cooking spray
1/2	medium onion, chopped
1	tart apple, cored, chopped
12	spears asparagus cut into 1 inch pieces on the diagonal
1	cup basmati rice, rinsed and drained
2	cups water
1/2	teaspoon olive oil
1/4	teaspoon kosher salt

Coat a nonstick pan with cooking spray. Sauté the onion until wilted. Add the apple and asparagus and sauté until the asparagus is cooked through. Set aside.
In a covered pan add the rice, water, oil, and salt. Bring to a boil, lower heat, cover and simmer according to directions.
When the rice is cooked, fold in the apple-asparagus mixture and 1/2 teaspoon of the reserved rub from the scallops.

Per serving:	149 calories (3% calories from fat), 3 g protein, 1 g total fat (0.1 g saturated fat), 32 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 80 mg sodium, 134 mg potassium
Diabetic exchanges:	2 carbohydrate (1 1/2 bread/starch, 1/2 fruit)

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