Mahi-Mahi With Kiwi, Avocado and Coconut Rice

Serves 1.

Note: When the cooking times match up, it only makes sense to cook a protein and a starch together, as in this combination of fish and rice. It’s almost a one-dish meal. This method for making rice is an adaptation of the traditional coconut milk rice that tastes good but is high in fat. The use of coconut water (widely available in supermarkets) gives a lighter approach. Be sure to buy juice labeled 100 percent coconut water, as some juice-pack brands have other flavorings you wouldn’t want in this recipe, and some canned products include sugar and preservatives, defeating the purpose. From “Serve Yourself,” by Joe Yonan.

• 1 (6 oz.) mahi-mahi fillet (or substitute halibut)

• Kosher or sea salt

• Freshly ground black pepper

• 3/4 c. coconut water

• 1/3 c. jasmine or other long-grain white rice

• 1 kiwi, peeled and cut into 1/2 -in. cubes

• 1/2 ripe avocado, peeled, pitted and cut into 1/2-in. cubes

• 1 green onion, white and green parts, cut into 1/4-in. slices

• 1/2 fresh jalapeño chile, stemmed, seeded and finely chopped, optional

• Juice of 1 lime

• Leaves from 3 or 4 sprigs fresh cilantro, chopped

• 1/2 tsp. honey, or more to taste, optional

Directions

Pat dry the mahi-mahi with a paper towel and sprinkle with salt and pepper.

In a small skillet or saucepan fitted with a lid, combine the coconut water, rice and 1/4 teaspoon salt over medium-high heat. Bring to a boil, then decrease the heat until the liquid is barely bubbling.

Place the mahi-mahi fillet on top of the rice, cover and cook for about 15 minutes, or until all the coconut water is absorbed. Turn off the heat and let the rice and fish stand, covered, for another 5 minutes.

While the rice and fish are cooking, make the salsa. In a small bowl, stir together the kiwi, avocado, green onion, jalapeño, lime juice and cilantro. Taste and add a touch of salt if necessary and a drizzle of honey if it’s too tart. Transfer the rice and fish to a plate, top with the salsa and enjoy.

Nutrition information per serving:

Calories 560 Fat 13 g Sodium 350 mg

Carbohydrates 76 g Saturated fat 2 g Total sugars 12 g

Protein 39 g Cholesterol 125 mg Dietary fiber 11 g

Exchanges per serving: 1 fruit, 2 starch, 2 carb, 5 lean protein, ½ fat.

 

 

Baked Polenta With Vegetables

Serves 1.

Note: The vegetables and greens need to be cooked before you begin this recipe. From “The Pleasures of Cooking for One,” by Judith Jones.

• 1 1/2 tbsp. olive oil, divided

• 1/2 small onion, or 1 shallot, chopped

• 1/2 small tomato, chopped

• 3 tbsp. chopped cooked spinach, Swiss chard or beet greens

• 3 or 4 strips roasted red pepper, chopped, or other cooked vegetables (asparagus, zucchini, broccoli, etc.)

• 1/2 tsp. salt, or more if needed

• 1/3 c. medium-grain polenta

• 1 c. warm water

• 2 to 3 tbsp. grated Parmesan cheese

Directions

Preheat oven to 350 degrees. Heat 1 tablespoon oil in small skillet, and sauté onion for a few minutes. Then add tomato and cook another 2 minutes. Mix in spinach and red pepper, salt lightly and remove from heat.

Put polenta in a small, shallow baking dish, and stir in 1 cup warm water and remaining 1/2 tablespoon olive oil.

Add the sautéed vegetables, sprinkle on the rest of the salt and stir everything. Bake for 25 minutes, then sprinkle Parmesan on top. Bake another 5 minutes, or until all the liquid has been absorbed.

Variation: For a more substantial dish, add some slivers of ham or slices of a cooked spicy sausage.

Nutrition information per serving:

Calories 410 Fat 26 g Sodium 1,440 mg

Carbohydrates 38 g Saturated fat 5 g Total sugars 4 g

Protein 10 g Cholesterol 10 mg Dietary fiber 5 g

Exchanges per serving: 1 starch, 1 ½ carb, 1 medium-fat protein, 4 fat.

 

 

Steamed Egg(s) Nestled in a Bed of Greens

Serves 1.

Note: From “The Pleasures of Cooking for One,” by Judith Jones.

• 2 handfuls of tender greens (spinach, beet greens, Swiss chard or a combination)

• Salt

• 1 tbsp. olive oil

• 1 garlic clove, peeled and slivered

• 1 or 2 eggs

• Freshly ground pepper

Directions

If your greens are more mature, trim off the stalks and cut these into 1-inch pieces. Drop the stems into a pot full of boiling, lightly salted water, and cook them for 4 or 5 minutes. Drain and run cold water over them. Tear the leaves into smaller pieces. If the greens are young, the above step is not necessary.

Heat a wok or large sauté pan (use a pan that has a tightfitting cover), pour in the oil and, when it is hot, drop in the slivers of garlic. Cook, stirring, over quite high heat; before the garlic starts to brown, toss in all the greens (plus the blanched stems of the older ones). Stir-fry for 1 minute, than add about 1/2 cup water and cook until almost tender. Taste to gauge when done. Make an indentation in the center of the greens (or two indentations if using 2 eggs), and crack the egg into it.

Check to be sure there’s enough water left to steam; if not, add a little more. Sprinkle on salt and pepper, cover and steam over medium heat. In 3 minutes, the egg(s) should be just nicely done and almost all the liquid boiled away. Remove carefully to a plate, using a large slotted spatula so the remaining liquid runs off. Center the egg(s) in the middle of the plate, with the greens around.

Nutrition information per serving:

Calories 215 Fat 19 g Sodium 110 mg

Carbohydrates 4 g Saturated fat 4 g Total sugars 1 g

Protein 8 g Cholesterol 190 mg Dietary fiber 1 g

Exchanges per serving: 1 vegetable, 1 medium-fat protein, 3 fat.