SEARED TUNA WITH BLACK SESAME SEED CRUST

Serves 4.

Note: Marlin or salmon could also be used. From "Seafood," by DK Publishing.

• 1/4 c. olive oil, plus more for searing, divided

• 1 garlic clove, grated or finely chopped

• 1 small hot red chile, finely chopped

• 2 tbsp. black sesame seeds, plus extra for sprinkling, if desired, divided

• Salt

• 2 tuna steaks, about 10 oz. each, halved lengthwise (see Note)

• 2 radishes

• Juice of 1 lemon, divided

• 1/2 bunch chives, chopped into 2-in. lengths

Directions

Mix oil, garlic, chile, sesame seeds and a sprinkling of salt on a large flat dish. Rinse tuna and pat dry. Carefully press tuna into sesame seeds (seeds should stick). Turn and coat other side. Cover and marinate in refrigerator for at least 1 hour.

Meanwhile, cut radishes into matchsticks and put in bowl with half the lemon juice, to prevent browning.

Heat a little extra oil in a frying pan over high heat. Sear tuna for 20 seconds on each side. Leave to rest for 5 minutes.

Put half a tuna steak on each of 4 serving plates and drizzle with remaining lemon juice. Drain radishes and scatter over with chives and extra sesame seeds, if using.

Nutrition information per serving:

Calories 375 Fat 28 g Sodium 150 mg

Carbohydrates 2 g Saturated fat 5 g Calcium 24 mg

Protein 28 g Cholesterol 84 mg Dietary fiber 1 g

Diabetic exchanges per serving: 4 lean meat, 3 fat.

 

HALIBUT WITH CHUNKY ROMESCO

Serves 6.

Note: Swordfish or mahi mahi (both from U.S. waters) could be used. From "Seafood," by DK Publishing.

• 3 tbsp. extra-virgin olive oil, plus more for greasing, divided

• 21/4 lb. halibut fillets (3/4 -in.) thick, scaled

• Salt and freshly ground black pepper

• 2 garlic cloves, grated or finely chopped

• 21/2 oz. almonds, coarsely chopped

• 41/2 oz. bread crumbs

• 3 tbsp. chopped flat-leaf parsley

• 12 oz. jar roasted red peppers, rinsed, patted dry and coarsely chopped

• 1 tbsp. sherry vinegar

• 1/4 tsp. cayenne pepper

• Pinch smoked paprika

Directions

Preheat oven to 450 degrees. Brush bottom of ovenproof dish with olive oil, and add fish, skin-side down. Season to taste.

Heat 2 tablespoons oil in heavy frying pan. Add garlic, almonds and bread crumbs, and fry over medium heat, stirring, for 6 to 8 minutes, until just golden. Do not let nuts burn. Stir in parsley, then spoon mixture over fish.

Bake fish uncovered for 5 minutes, then loosely cover with foil and bake for 15 minutes, or until just cooked through. The fish will flake easily when it is ready. Remove from oven and sprinkle with remaining olive oil.

Meanwhile, to make the romesco sauce, combine red peppers, vinegar, cayenne pepper and paprika. Either serve fish topped with sauce or with sauce separately in bowl.

To prepare ahead: The sauce can be made, covered and refrigerated for 2 days. The flavors will deepen. The nut and breadcrumb topping can be made 6 hours ahead and stored in airtight container at room temperature.

Nutrition information per serving:

Calories 340 Fat 17 g Sodium 420 mg

Carbohydrates 21 g Saturated fat 2 g Calcium 112 mg

Protein 26 g Cholesterol 74 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 3 lean meat, 1 1/2 fat.

 

FISH TACOS WITH CILANTRO TARTAR SAUCE

Makes 12 tacos.

Note: Use any firm fish for this recipe. Mahi mahi and tilapia work well. This batter is thin and doesn't puff up when fried. (If you prefer it puffed up, mix the batter with club soda or beer.) The fish can be fried in a skillet instead of deep-frying. From the Detroit Free Press.

• 1 c. low-fat mayonnaise

• 1/3 c. chopped cilantro

• 1 tbsp. lime juice

• 2 tbsp. capers, plus a little caper juice

• 1 small jalapeño pepper, minced (with seeds, if desired)

• 11/4 to 11/2 lb. cod fillets

• 1 c. favorite fish-fry mix

• 1/3 c. flour

• 1/4 tsp. cayenne pepper

•1/2 tsp. chili powder

• Salt and pepper to taste

• 1 c. oil for frying (see Note)

• 12 (6-in.) flour tortillas

• 2 c. finely shredded cabbage

• 4 green onions, thinly sliced

• 1 avocado, halved, pitted, diced

Directions

To make the tartar sauce: In a small bowl, combine the mayo, cilantro, lime juice, capers and jalapeño. Set aside. You can make this one day in advance.

To make the fish: Rinse and pat dry the cod fillets. Cut fillets into 2- by 1-inch pieces. Set aside.

Mix the fry mix with 1/2 to 3/4 cup water. The batter should be very thin, like pancake batter. (See Note above.) On a shallow dish or pie plate, mix the flour, cayenne pepper, chili powder and salt and black pepper.

Preheat the oven to 300 degrees.

When ready to fry, in a large nonstick skillet, heat the oil over medium-high heat. The oil should cover the bottom and come up at least 1/4 inch in the skillet. (Or if you prefer to pan-fry the fish in a little oil, proceed that way.)

Working in batches, dredge several pieces of fish in the flour mixture and then dip in the batter, allowing the excess batter to drip off.

Place in the hot oil and fry on all sides until browned, about 5 to 6 minutes. Transfer to a baking sheet and place in the oven to keep the fish hot. Repeat with remaining fish.

Microwave the flour tortillas to warm.

To assemble, place some cabbage on each tortilla. Top with 2 to 3 pieces of fish and a dollop of tartar. Garnish with green onions and diced avocado.

Nutrition information per taco:

Calories 276 Fat 16 g Sodium 500 mg Saturated fat 3 g

Carbohydrates 24 g Calcium 66 mg

Protein 9 g Cholesterol 21 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 1/2 bread/starch, 3 fat.