Here’s a trick to treat the taste buds—remove the fat from the chicken broth and add low-fat milk to get a healthy sauce that tastes rich and looks creamy

Grilled Tuna With Chickpea and Spinach Salad

Tuna is a sturdy fish that is easy to grill or broil

Red Snapper Provencal

A crispy, Mediterranean-style fish fillet with tomatoes, olives, and anchovies

Spanish-Style Shrimp Stew

Enjoy this Mediterranean-flavored seafood stew

Teriyaki-Glazed Salmon With Stir-Fried Vegetables

A fresh and flavorful Asian-style dish that is as easy to make as it is colorful

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All 10 Seafood recipes: times, yield and first ingredients

Asian-Style Steamed Salmon: Enjoy this simple, fast dish any weeknight. Prep time: 15 minutes. Cook time: 10 minutes. Yields: 4 servings. Serving Size: 3 oz salmon, ¼ C broth. Calories: 175. Ingredients begin: 1 C low-sodium chicken broth.
Baja-Style Salmon Tacos: Fun finger food for a hot summer night. Prep time: 20 minutes. Cook time: 15 minutes. Yields: 4 servings. Serving Size: 1 taco. Calories: 325. Ingredients begin: 12 oz salmon fillet, cut into 4 portions (3 oz each).
Baked Red Snapper With Zesty Tomato Sauce: Traditional Mediterranean-style fish with tomatoes and peppers. Prep time: 10 minutes. Cook time: 40 minutes. Yields: 4 servings. Serving Size: 3 oz fillet, 1 C sauce. Calories: 213. Ingredients begin: 12 oz fillets of red snapper or bass, cut into 4 portions (3 oz each), 1 Tbsp olive oil, ½ tsp salt, ¼ tsp ground black pepper.
Baked Salmon Dijon: This salmon entree is easy to make and will be enjoyed by the whole family. Prep time: 10 minutes. Cook time: 20 minutes. Yields: 6 servings. Serving Size: 4 oz salmon. Calories: 196. Ingredients begin: 1 C fat-free sour cream.
Braised Cod With Leeks: A simple, but elegant, weeknight meal. Prep time: 15 minutes. Cook time: 25 minutes. Yields: 4 servings. Serving Size: 3 oz cod, 1½ C broth and vegetables. Calories: 158. Ingredients begin: 1 Tbsp butter.
Fish Veronique: Here’s a trick to treat the taste buds—remove the fat from the chicken broth and add low-fat milk to get a healthy sauce that tastes rich and looks creamy. Prep time: 5 minutes. Cook time: 20 minutes. Yields: 4 servings. Serving Size: 3 oz fillet with sauce. Calories: 166. Ingredients begin: 12 oz white fish (such as cod, sole, or turbot), cut into 4 portions (3 oz each).
Grilled Tuna With Chickpea and Spinach Salad: Tuna is a sturdy fish that is easy to grill or broil. Prep time: 25 minutes. Cook time: 20 minutes. Yields: 4 servings. Serving Size: 1 tuna steak, 1 C salad. Calories: 282. Ingredients begin: 1 Tbsp olive or canola oil.
Red Snapper Provencal: A crispy, Mediterranean-style fish fillet with tomatoes, olives, and anchovies. Prep time: 20 minutes. Cook time: 20 minutes. Yields: 4 servings. Serving Size: 3 oz fish, ½ C sauce. Calories: 216. Ingredients begin: 2 Tbsp olive oil.
Spanish-Style Shrimp Stew: Enjoy this Mediterranean-flavored seafood stew. Prep time: 20 minutes. Cook time: 25 minutes. Yields: 4 servings. Serving Size: 1½ C stew. Calories: 211. Ingredients begin: 1 Tbsp olive oil.
Teriyaki-Glazed Salmon With Stir-Fried Vegetables: A fresh and flavorful Asian-style dish that is as easy to make as it is colorful. Prep time: 20 minutes. Cook time: 15 minutes. Yields: 4 servings. Serving Size: 3 oz salmon, 1 C vegetables. Calories: 253. Ingredients begin: 2 Tbsp light teriyaki sauce, ¼ C mirin (or sweet rice wine), 2 Tbsp rice vinegar, 2 Tbsp scallions (green onions), rinsed and minced.

Archived page, reproduced from a 2011 copy. It is reference material, not current guidance.