Suggested by Heather - Spicy South Asian Roasted Fish

Spicy South Asian Roasted Fish
Jaime Harder, MA, RD , Cooking Light, APRIL 2008

Even though salmon garners the most attention for omega-3 fats, one serving of this halibut entrée has about 0.6 grams, about half the amount of one's daily intake goal.

Ingredients
1/2 cup light coconut milk
2 tablespoons minced peeled fresh lemongrass
1 tablespoon minced peeled fresh ginger
2 tablespoons chili sauce
1 1/2 tablespoons fish sauce
1 tablespoon fresh lime juice
2 garlic cloves, minced
4 (6-ounce) skinless halibut fillets

Preparation1. Preheat oven to 425°.2. Combine first 7 ingredients in a food processor or blender; pulse 30 seconds or until well combined.3. Arrange fillets in a single layer in a 13 x 9–inch baking dish. Pour lemongrass mixture over fish; turn fillets to coat evenly. Bake at 425° for 13 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve sauce with fish.

Yield4 servings (serving size: 1 fillet and about 1 tablespoon sauce)

Nutritional InformationCALORIES 213(22% from fat); FAT 5.3g (sat 2g,mono 1.3g,poly 1.2g); PROTEIN 35g; CHOLESTEROL 52mg; CALCIUM 84mg; SODIUM 710mg; FIBER 0.1g; IRON 1.8mg; CARBOHYDRATE 5g

Suggested by Heather - Thai Summer Squash and Tofu with Fresh Corn

Thai Summer Squash and Tofu with Fresh Corn
Cooking Light, JULY 2000

Ingredients

1 teaspoon roasted peanut oil or vegetable oil
1 cup diced yellow squash
1 cup diced zucchini
1 (12.3-ounce) package reduced-fat extra-firm tofu, drained and cut into 1/2-inch cubes
1/2 teaspoon salt, divided
3 cups fresh corn kernels (about 4 ears)
1 cup light coconut milk
3/4 cup (1/2-inch) sliced green onions
1/3 cup water
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh cilantro
1 teaspoon mushroom or low-sodium soy sauce
1/4 teaspoon freshly ground black pepper
1 jalapeno pepper, seeded and chopped
2 cups hot cooked basmati rice
2 tablespoons chopped unsalted cashews, toasted

Preparation

Heat the oil in a large nonstick skillet over medium-high heat. Add the yellow squash, zucchini, and tofu; sprinkle with 1/4 teaspoon salt. Stir-fry for 8 minutes or until lightly browned. Stir in 1/4 teaspoon salt, corn, and the next 8 ingredients (corn through jalapeno). Reduce heat, and simmer 8 minutes or until the corn is tender. Serve with rice. Sprinkle with cashews.

Yield

4 servings (serving size: 1 1/4 cups vegetables, 1/2 cup rice, and 1 1/2 teaspoons nuts)

Nutritional Information

CALORIES 283(28% from fat); FAT 8.7g (sat 3g,mono 2.4g,poly 2.1g); PROTEIN 12.9g; CHOLESTEROL 0.0mg; CALCIUM 78mg; SODIUM 462mg; FIBER 5.5g; IRON 3.1mg; CARBOHYDRATE 43.4g

**NOTES** You can't even notice the jalapeno. I will definitely try to get some more spice in there next time. I will try to find Thai basil to use and maybe add some crushed red pepper (I have super hot red pepper flakes from an Indian grocery).

Grilled Pineapple, by Snarlia

Take a fresh pineapple, peel, core and slice about 1/2 inch thick slices.
Dip slices in coconut milk then dredge in a mixture of sugar and cinnamon.
Cook on a medium hot grill, maybe 2-3 minutes per side.
Serve with vanilla ice cream, or just eat it plain as a side dish.

Suggested by Heather - Mint-Cilantro and Coconut Rice

Mint-Cilantro and Coconut Rice
Cooking Light, JANUARY 2006

Basmati rice has a naturally nutty flavor that is delicious with the herbs. This recipe can easily be doubled.

2 teaspoons olive oil
1 cup uncooked basmati rice
1/4 cup sliced green onion
3/4 cup fat-free, less-sodium chicken broth
1/4 cup light coconut milk
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro

Heat oil in a medium saucepan over medium-high heat. Add the rice; sauté 3 minutes. Add onion; sauté 1 minute. Add broth, milk, salt, and pepper; stir. Bring to a boil; cover, reduce heat, and simmer 17 minutes or until liquid is absorbed and rice is tender, stirring once after 10 minutes. Stir in mint and cilantro; cover and let stand 5 minutes.

Yield: 4 cups (serving size: about 3/4 cup)

NUTRITION PER SERVING
CALORIES 218(15% from fat); FAT 3.8g (sat 1.3g,mono 2g,poly 0.4g); PROTEIN 4.6g; CHOLESTEROL 0.0mg; CALCIUM 10mg; SODIUM 326mg; FIBER 0.7g; IRON 0.4mg; CARBOHYDRATE 42.1g


**Notes: Definitely use basmati rice. One night I tried it with jasmine because I couldn't be asked to take my lazy asses down to the basement to get my mondo bag 'o basmati that won't fit in my kitchen. It just wasn't good without the basmati.