2019-02-01_Diabetic_Living

Nourish: COOKING SCHOOL

Cajun Salmon with Greek

Yogurt Remoulade

ACTIVE: 25 min. TOTAL: 25 min.

TO MAKE AHEAD: Prepare remoulade (Step

2) and refrigerate for up to 2 days.

2g CARB

Paprika and garlic powder make a quick

Cajun-inspired seasoning. Traditionally, re-

moulade sauce is prepared with mayonnaise;

here, we substitute nonfat Greek yogurt for

a lighter version. (Photo: page 83.)

4    5-oz.  salmon  fi  llets   (fresh  or

frozen, thawed),    skin    and pin 

bones removed

¼    cup    nonfat  plain   Greek   yogurt

1    small  shallot,    fi  nely    chopped

2    Tbsp.  fi  nely    chopped fresh   

Italian parsley

2 tsp. cider vinegar

1 tsp. prepared horseradish

1 tsp. Dijon mustard

¼    tsp.   sweet   paprika plus    1/8         tsp.,   

divided

1/8          tsp.   garlic  powder  plus    ¼   tsp.,   

divided

Pinch   of  salt    plus    ¼   tsp.,   divided

Pinch   of  ground  pepper  plus    1/8         

tsp., divided

3 tsp. olive oil, divided

1. Bring fi sh to room temperature by
   letting it stand on the counter for 15
   minutes.


2. Meanwhile, whisk together yogurt,
   shallot, parsley, vinegar, horseradish,
   mustard, ¼ tsp. paprika, 1/8 tsp. garlic
   powder, and a pinch each of salt and
   pepper in a small bowl. Cover and re­
   frigerate until ready to use.


3. Pat both sides of the fi sh dry with a
   paper towel. Brush both sides with 2
   tsp. oil. Season both sides evenly with
   the remaining ¼ tsp. each salt and gar­
   lic powder, and 1/8 tsp. each paprika and
   pepper.


4. Heat the remaining 1 tsp. oil in a large
   nonstick skillet over medium­high heat.

When hot, add the fi sh, skinned­side up.

Cook, pressing down on the fi sh with a

spatula, but otherwise not moving the

fi llets, until the undersides are golden

brown, about 5 minutes.

5. Using the spatula, very carefully
   fl ip the fi llets. Continue cooking, with­
   out moving, until the undersides are
   golden brown and the fi sh is opaque
   and just beginning to fl ake, another 2 to
   3 minutes. Serve immediately, with the
   remoulade.

SERVES 4: 4 oz. fi sh + 2 Tbsp. remoulade each

CAL 243, CARB 2g (fi ber 0g, sugars 1g), FAT 10g (sat.

fat 2g), PROTEIN 35g, CHOL 79mg, SODIUM 293mg,

POTASSIUM 675mg.

Hazelnut-Parsley

Roast Tilapia

ACTIVE: 20 min. TOTAL: 30 min.

3g CARB

Sweet and crunchy hazelnuts team up

with bright lemon and fresh parsley to add

oomph to heart-healthy tilapia. Serve this

atop a salad or alongside brown rice or

orzo. (Photo: page 81.)

2 Tbsp. olive oil, divided

4    5-oz.  tilapia fi  llets   (fresh  or

frozen, thawed)

1/3          cup    fi  nely    chopped hazelnuts

¼            cup    fi  nely    chopped fresh   

parsley

1 small shallot, minced

2 tsp. lemon zest

1/8          tsp.   salt    plus    ¼           tsp.,   divided

¼ tsp. ground pepper, divided

1½ Tbsp. lemon juice

1. Preheat oven to 450°F. Line a large
   rimmed baking sheet with foil; brush
   with 1 Tbsp. oil. Bring fi sh to room
   temperature by letting it stand on the
   counter for 15 minutes.


2. Meanwhile, stir together hazelnuts,
   parsley, shallot, lemon zest, 1 tsp. oil,
   1/8 tsp. salt, and 1/8 tsp. pepper in a small
   bowl.


3. Pat both sides of the fi sh dry with a
   paper towel. Place the fi sh on the pre­
   pared baking sheet. Brush both sides
   of the fi sh with lemon juice and the
   remaining 2 tsp. oil. Season both sides
   evenly with the remaining ¼ tsp. salt
   and 1/8 tsp. pepper. Divide the hazelnut
   mixture evenly among the tops of the
   fi llets and pat gently to adhere.


4. Roast the fi sh until it is opaque, fi rm,
   and just beginning to fl ake, 7 to 10 min­
   utes. Serve immediately.

SERVES 4: 4 oz. fi sh each

CAL 262, CARB 3g (fi ber 1g, sugars 1g), FAT 15g

(sat. fat 2g), PROTEIN 30g, CHOL 71mg, SODIUM

295mg, POTASSIUM 540mg.

OVEN STOVETOP

Try a Technique!

eed a uick

si is?

Here are some of our favorite ways to

turn quick­cooking fi sh into a full meal:

ROAST A PAN OF VEGETABLES

Toss a medley of vegetables with a

little olive oil, then roast at 450°F until

crisp­tender, but still bright in hue,

about 15­30 minutes, depending on the

vegetables.

MAKE A QUICK SIDE SALAD

Toss your favorite leafy greens with

whatever produce you have on hand.

For ideas (and a quick dressing recipe),

see p. 86.

MAKE A BATCH OF HERBED RICE

Cook brown rice according to package

directions. Remove from heat, then stir

in chopped fresh herbs such as parsley,

dill, or tarragon, and little olive oil.

84 DI A BETIC LI V ING / SPR ING 2019