Ntses & Shellfish

Zoo Siab

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Ci Hiav Txwv Bass Remoulade Nrog Julienned Root Zaub

Ua haujlwm 4

Lub Kaum Hli, 1998

1/4 khob Dijon mustard

2 dia txo-calorie mayonnaise

2 cloves qej, crushed

1 teaspoon tarragon vinegar

2 tablespoons minced tshiab parsley

2 medium qej

2 Yeluxalees artichokes

2 medium carrots

Nonstick ua noj tshuaj tsuag

1 teaspoon txiv roj roj

4 4-ounce hiav txwv ntses bass thaj tsam, cod lossis snapper fillets (1 "tuab)

Preheat qhov cub kom 400 ° F*

Ua kom remoulade, sib tov Dijon mustard, mayonnaise, qej, vinegar thiab parsley nyob rau hauv ib lub tais me me. Muab tso tseg.

Tshem tawm cov hauv paus hniav, cov nplooj sab nraud, thiab sab saum toj los ntawm leeks. Yaug hauv qab dej txias. Txiav rau hauv 2-nti julienne strips. Tev Jerusalem artichokes, siv rab riam ntse. Txiav artichokes thiab carrots rau hauv 2-nti julienne strips.

Txheej ib lub lauj kaub loj loj nrog cov tshuaj tsuag ua noj. Ntxiv roj, thiab tso rau hauv nruab nrab kub kom txog thaum kub. Ntxiv leeks; saute 3 feeb, los yog kom txog thaum kev sib tw xwb. Ntxiv Jerusalem artichokes thiab carrots; saute 3-4 feeb, lossis kom txog thaum tsuas yog kev sib tw. Tshem tawm ntawm tshav kub thiab tso tseg.

Npaj ntses fillets nyob rau hauv ib tug ntiav 1-quart ci phaj; kis remoulade sib tov ntawm tus ntses. Sab saum toj sib npaug nrog zaub. Npog nrog aluminium ntawv ci, thiab ci 15-20 feeb, los yog kom txog thaum ntses flakes yooj yim nrog rab rawg. Pab nrog txiv qaub wedges.

Cov qhab nia noj zaub mov rau ib pluas noj: 318 calories, 6.5 g rog

Crab-Stuffed Poblano Peppers

Ua haujlwm 4

Lub yim hli ntuj, 2004

Ua noj tshuaj tsuag

1 phaus tshiab lump crabmeat

1/2 khob tsis muaj rog qaub cream

1/4 khob seasoned qhuav qhob cij crumbs

2 tablespoons minced roasted liab peppers (los ntawm dej ntim hub)

4 poblano peppers, halved thiab seeded

8 teaspoons grated Parmesan cheese

Preheat qhov cub kom 375 * F. Tsho lub lauj kaub ci ntiav nrog tshuaj tsuag ua noj.Nyob rau hauv ib tug nruab nrab lub tais, muab crabmeat, qaub cream, qhob cij crumbs thiab roasted liab peppers. Sib tov maj mam ua ke, ceev faj kom tsis txhob tawg cov roob ris. Diav crab sib tov rau hauv ib nrab poblano kua txob thiab npaj ib sab ntawm ib sab hauv lauj kaub. Sab saum toj sib tov nrog Parmesan cheese. Npog lub lauj kaub nrog ntawv ci thiab ci 20 feeb. Tshem tawm cov ntawv ci thiab ci rau 15 feeb ntxiv, kom txog thaum cov kua txob yog mos thiab cheese pib xim av.

Cov qhab nia noj zaub mov rau ib pluas noj: 209 calories, 3 g rog, 1 g saturated fat

Creole Shrimp Kabobs Nrog Couscous

Ua haujlwm 4

Lub Rau Hli, 2000

1 phaus loj cw, tev thiab deveined

1 tablespoon Creole seasoning

1 Spanish dos, txiav rau hauv 2-nti daim

2 ntsuab tswb kua txob, txiav rau hauv 2-nti daim

16 txiv lws suav

1 khob whole-wheat couscous

Ntsev thiab kua txob dub kom saj

Preheat grill, grill pan los yog broiler. Hauv ib lub tais loj, pov cov cw hauv Creole seasoning rau lub tsho loj. Hloov cov cw thiab zaub rau ntawm skewers. (Soak ntoo skewers rau 5-30 feeb ua ntej.) Grill los yog broil 5-7 feeb, kom txog thaum cws yog ci liab thiab siav los ntawm, tig skewers ib nrab ntawm lub sij hawm ua noj.

Lub caij no, nqa 1 khob dej mus rau ib lub rhaub. Do hauv couscous, npog thiab tshem tawm los ntawm tshav kub. Cia sawv ntsug 5 feeb. (Ntxiv tws cilantro, thyme thiab chives yog xav tau.) Lub caij nrog ntsev thiab kua txob; pab nrog kabob.

Cov qhab nia noj zaub mov rau ib pluas noj: 311 calories, 1.7 g rog, 1 g saturated fat

Miami Spice Shrimp thiab Zaub Zaub

Ua haujlwm 6

Lub Xya Hli, 1997

1/4 khob khov tangerine kua txiv concentrate, thawed

2 diav zaub roj

2 tablespoons txiv qaub kua txiv

2 tablespoons dej

1/2 teaspoon qhuav oregano

1/2 teaspoon av cumin

1/2 teaspoon ntsev

1/4 teaspoon av kua txob liab

2 phaus nruab nrab cw, unpeeled

1 phaus tshiab asparagus

3 nruab nrab daj squash nonstick ua noj tshuaj tsuag

6 txiv lws suav me me, txiav ib nrab ntev

6 khob tshiab spinach nplooj, thinly sliced

Soak xyoob skewers hauv waster rau 30 feeb.

Ua kom hnav khaub ncaws, muab cov kua txiv hmab txiv ntoo sib xyaw, zaub roj, kua txiv qaub, dej, oregano, cumin, ntsev thiab kua txob liab rau hauv ib lub thawv. Npog nruj thiab co kom sib tov. Muab tso tseg. Tev thiab devein cw, tawm tails kom zoo. Tos nrog 1 tablespoon hnav khaub ncaws nyob rau hauv ib lub tais me me. Npog thiab tso rau hauv tub yees 30 feeb.

Txiav tawm cov ntoo xaus ntawm asparagus. Txiav qhov kawg ntawm squash, thiab txiav hauv ib nrab lengthwise. Muab cov asparagus thiab squash tso rau ntawm lub phaj thiab txhuam nrog 1 tablespoon hnav khaub ncaws.Tshuaj cw rau ntawm skewers, tawm hauv 1/2-nti qhov chaw ntawm cw. Tsho cov hniav nyiaj hniav kub nrog cov tshuaj tsuag ua noj, thiab tso nws hla nruab nrab kub kub.

Muab cw skewers rau ntawm khib. Grill 1 1/2 rau 2 1/2 feeb ntawm txhua sab lossis kom txog thaum xim av thiab khov. Hloov mus rau ib lub tais ntiav thiab tshem cov cw los ntawm skewers. Tos nrog 1 tablespoon ntawm zaub xam lav hnav khaub ncaws. Muab tso tseg.

Grill asparagus, squash daj thiab ib nrab txiv lws suav rau 5 txog 7 feeb lossis kom txog thaum maj mam browned, tig ib zaug. Pov cov zaub ntsuab nrog 3 diav hnav khaub ncaws. Teem spinach rau ntawm ib lub phaj, thiab sab saum toj nrog cws thiab zaub. Drizzle nrog ntxiv hnav khaub ncaws thiab pab.

Cov qhab nia noj zaub mov rau ib pluas noj: 259 calories, 8 g rog, 1 g saturated fat

Roasted Herb Salmon

Ua haujlwm 4

Lub Rau Hli, 2002

4 5-ounce salmon fillets, li 11/2 nti tuab

2 tablespoons Dijon mustard

2 diav kua txiv tshiab

1 tablespoon minced tshiab thyme (los yog 1 teaspoon qhuav)

1 tablespoon minced tshiab rosemary (los yog 1 teaspoon qhuav)

1 teaspoon qhuav oregano

1/2 teaspoon ntsev

1/2 teaspoon av kua txob dub

Ua noj tshuaj tsuag

1 me me daj dos, thinly sliced

2 txiv lws suav, thinly sliced

Ua peb mus rau plaub 2-nti-ntev, -inch sib sib zog nqus, sib npaug sib npaug qhov sib dhos raws sab saum toj ntawm txhua daim ntses salmon. Hauv cov tais ntiav, sib tov ua ke mustard, kua txiv qaub, thyme, rosemary, oregano, ntsev thiab kua txob. Ntxiv salmon thiab tig mus rau lub tsho tiv no ob sab. Npog nrog yas qhwv thiab tso rau hauv tub yees li 15 feeb. Reserve marinade. Preheat qhov cub kom 450 ° F. Tsho lub lauj kaub ci ntiav nrog tshuaj tsuag ua noj.

Teem dos thiab lws suav slices nyob rau hauv qab ntawm lub lauj kaub npaj. Muab salmon rau saum cov dos thiab lws suav. Ncuav seem marinade hla salmon.

Ci 10-15 feeb, kom txog thaum ntses yog diav rawg-kev sib tw.

Cov qhab nia noj zaub mov rau ib pluas noj: 196 calories, 7 g rog, 1 g saturated fat

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