GINGER AND BLACK SOY-GLAZED SALMON

Serves 4.

Note: For the best results, look for salmon fillets at least 1 inch thick. Black soy sauce, or kecap manis, is a sweet Indonesian soy-based sauce that tastes like a synthesis of soy sauce and mild molasses. Find it at most Asian stores or at grocery stores that have a wide variety of Asian products. If black soy sauce is unavailable, you can make it by combining 21/4 teaspoons regular soy sauce with 2 tablespoons plus 3/4 teaspoon mild molasses. Sambal hot sauce is made of chiles and brown sugar; it's available in Asian markets. Substitute another hot sauce, if desired.

• 1 (1-in.) chunk fresh ginger, peeled and finely grated

• 1 large clove garlic, finely grated

• 1/3 c. mirin (Japanese rice wine)

• 3 tbsp. unseasoned rice vinegar

• 3 tbsp. black soy sauce (also called kecap manis or sweet soy sauce; see Note)

• 1/2 to 1 tsp. sambal hot sauce, optional

• 4 (4- to 6-oz.) thick-cut salmon fillets, patted dry and pin bones removed

• 2 green onions, trimmed, sliced very thin on bias

Directions

Blend together ginger, garlic, mirin, vinegar, black soy sauce and hot sauce, if using, in a bowl. Pour into a dish large enough to contain the fish and submerge fillets, flesh side down. Refrigerate for 6 to 8 hours.

Pour marinade into a small saucepan and simmer over medium-high heat until thick and syrupy, 5 to 7 minutes, stirring occasionally to prevent scorching.

Meanwhile adjust oven rack to within 6 inches of broiler and heat broiler. Broil fish on a rimmed baking sheet until just opaque, about 4 minutes. Brush fish liberally with the reduced marinade and cook until fish is just set and glossy, 3 to 5 minutes longer. Brush fish with any remaining sauce and serve immediately, topped with green onions.

Nutrition information per serving:

Calories212Fat7 gSodium60 mg

Carbohydrates12 gSaturated fat2 gCalcium49 mg

Protein25 gCholesterol75 mgDietary fiber0 g

Diabetic exchanges per serving: 1 other carb, 3 1/2 fat.

PAN-ROASTED COD WITH MUSHROOMS AND FINGERLING POTATOES

Serves 4.

Note: A large oven-safe skillet is imperative for this dish. If you like, feel free to mix in fresh wild mushrooms or add rehydrated wild mushrooms before sliding the pan into the oven. For a delicious variation, substitute peeled sunchokes (Jerusalem artichokes) for a portion of the potatoes.

• 1 lb. fingerling potatoes (or small red potatoes), scrubbed

• 2 bay leaves

• Salt

• 3 tbsp. unsalted butter

• 1 lb. cremini mushrooms, wiped clean, stems trimmed, and halved

• 1 small red onion, sliced thin (1 c.)

• 4 sprigs thyme or 1 small sprig rosemary

• 1/3 c. dry white wine or vermouth

• 11/4 to 11/2 lb. lingcod, true cod or halibut, cut into 4 fillets, patted dry

• Freshly ground black pepper

• 11/2 tbsp. chopped fresh parsley

• 1 lemon, cut into wedges for serving

Directions

Place potatoes and bay leaves in small saucepan, cover with water and add abundant spoonful of salt (water should taste like sea water). Bring to boil over medium-high heat, reduce temperature to maintain slow simmer and cook until potatoes are just tender, 10 to 15 minutes; drain and allow to cool until potatoes can be easily handled, about 5 minutes. Cut on bias into 3/4-inch-wide slices.

Meanwhile, adjust oven rack to middle position and heat oven to 475 degrees. Melt butter in large oven-safe skillet over medium-high heat; add mushrooms, onion, large pinch salt and thyme sprigs. Cook, stirring frequently, until mushrooms have browned and pan is dry, 7 to 10 minutes. Stir in potatoes and add wine or vermouth. Sprinkle fish with salt and pepper and gently settle on top of mushroom mixture. Place pan in preheated oven and roast until fish is just opaque, 8 to 10 minutes. Sprinkle with parsley and serve immediately accompanied by lemon wedges.

Nutrition information per serving:

Calories340Fat11 gSodium410 mg

Carbohydrates28 gSaturated fat6 gCalcium77 mg

Protein33 gCholesterol100 mgDietary fiber4 g

Diabetic exchanges per serving: 2 bread/starch, 4 lean meat.

ROASTED GARLICKY SARDINES WITH ARUGULA

Serves 6.

Note: To clean the sardines, cut the head off the fish behind the gills. Slide a knife up the middle of the belly and remove the viscera. Use a fingernail or the tip of a paring knife to free the backbone and gently pull it from the fish.

• 5 cloves garlic, minced • 1 small hot chile (such as serrano), seeded and minced • 1/4 c. extra-virgin olive oil, plus additional for serving • 2 tsp. minced fresh thyme • 1 c. dried coarse bread crumbs

• Salt and ground black pepper

• 2 tbsp. chopped fresh parsley

• 2 lb. fresh sardines (8 to 12), heads removed, gutted and boned (see Note)

• 4 c. baby arugula

• Lemon wedges for serving

Directions

Adjust oven rack to middle position and heat oven to 500 degrees. Combine garlic, chile and 1/4 cup oil in medium skillet set over medium heat, and cook until sizzling and just beginning to turn golden, 2 to 3 minutes. Stir in thyme and bread crumbs; cook, stirring frequently, until golden brown, about 5 minutes. Transfer to bowl and allow to cool; add salt and pepper to taste, stir in parsley.

Lightly salt and pepper the sardines inside and out. Using a spoon, fill cavity of each fish with bread crumb mixture and transfer fish to a lightly oiled baking sheet. Roast until fish is just opaque and firm, 5 to 7 minutes. Serve fish over arugula with lemon wedges and drizzled with olive oil.

Nutrition information per serving:

Calories200Fat13 gSodium96 mg

Carbohydrates9 gSaturated fat2 gCalcium54 mg

Protein12 gCholesterol28 mgDietary fiber1 g

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

FISH TACOS

Serves 6.

Dressing:

• 1 large clove garlic, minced

• 1 canned chipotle chile in adobo sauce, minced

• 2 tsp. lime juice

• 2 tbsp. sour cream

• 3 tbsp. mayonnaise

• Salt

• Pinch granulated sugar

Slaw:

• 1 medium carrot, shredded

• 4 to 6 radishes, halved and thinly sliced crosswise

• 2 tbsp. chopped fresh cilantro

• 2 c. thinly sliced green cabbage

• Salt

• 2 tsp. lime juice

Fish:

• 1/4 c. finely ground cornmeal

• 2 tbsp. cornstarch

• 1/2 tsp. ground cumin

• 1/2 tsp. ground black pepper

• 2 tsp. chili powder or paprika

• 2 tsp. kosher salt

• 11/2 lb. firm white fish fillets (such as tilapia, true cod, lingcod or halibut), patted dry and cut crosswise into 1/2- to 3/4-in.-wide strips

• 3 to 5 tbsp. vegetable oil

• 12 to 16 small corn or flour tortillas, warmed or toasted over gas burner

• Chopped fresh cilantro for garnish

• 1 lime, cut into wedges for serving

Directions

To make dressing: Whisk together garlic, chile, lime juice, sour cream and mayonnaise. Adjust seasoning with salt and sugar. Refrigerate for at least 30 minutes before serving.

To make slaw: In a bowl, combine carrots, radishes, cilantro, cabbage, salt to taste and add lime juice; set aside.

To make fish and tacos: In large mixing bowl, blend together cornmeal, cornstarch, cumin, black pepper, chili powder and salt. Toss fish to coat evenly and transfer to plate. Heat oil in large nonstick skillet over medium-high heat until shimmering; add fish in a single layer and cook each side until lightly browned and cooked through, 5 to 7 minutes. Smear each tortilla with dressing; top with slaw and fish. Sprinkle with cilantro and serve immediately accompanied by lime wedges.

Nutrition information per serving:

Calories375Fat16 gSodium630 mgCarbohydrates32 gSaturated fat3 gCalcium85 mgProtein25 gCholesterol66 mgDietary fiber4 gDiabetic exchanges per serving: 2 bread/starch, 3 lean meat, 1 1/2 fat.