1/3 cup orange juice
1 T olive oil
1 lb. Mahi Mahi, cut into 4 equal fillets
1 medium mango, skinned and chopped
1/4 cup diced tomato
2 T chopped red onion
2 T diced green chiles
1 T chopped fresh cilantro
Preheat grill or broiler.
In a shallow glass bowl, combine orange juice and olive oil. Add fish and marinate for 10 to 15 minutes. In a small bowl, combine mango, tomato, onion, green chili and cilantro. Set aside.
Grill or broil fish 3 to 5 minutes on each side or until just cooked. Serve each fillet with 1/4 cup mango salsa.
4 Servings: 140 Calories, 10 g Carb, 3 g Fat, 21 g Protein, 79 mg Sodium
Making tomato water sounds fancy, but all you do is collect the juices from chopped ripe tomatoes. It’s a delicious addition to seafood or any vinaigrette dressing.
1 lb. ripe tomatoes, chopped
1/8 t kosher salt (plus a pinch)
1T olive oil
12 sea scallops (about 1 lb.)
1/4 c fresh mint leaves
Place tomatoes in fine-mesh sieve set over a medium bowl; season with salt. Let sit, stirring occasionally, until about 3/4 cup tomato water has collected in bowl, 30-40 minutes.
Remove side muscle from scallops, pat dry. Heat oil in a large skillet over medium-high heat. Season scallops with a pinch of salt and sear until deeply browned, about 2 minutes. Turn and cook until just opaque on other side, about 30 seconds. Drain on paper towels 1 minute.
Divide scallops among large shallow bowls and spoon tomato water around. Squeeze lime over scallops; garnish with mint.
4 Servings: 153 Calories, 4 g Carbs, 4 g Fat, 19 g Protein, 405 mg Salt
– Adapted from Bonappetit
Here’s an easy and tasty recipe for BBQ-ing on Hot Summer Days!
Prep: 15 min. – Marinate: 4 hrs. – Cook: 14 min.
4 (6-oz.) center-cut loin pork chops (3/4 in. thick)
3 T minced shallots
2 garlic cloves, minced
1 T minced peeled fresh ginger
2 T low-sodium soy sauce
2 T dry white wine
2 T fresh lime juice
1-1/2 t brown sugar
Trim fat from pork. Combine pork and next 7 ingredients in a large zip-top
plastic bag. Seal and marinate in refrigerator 4 hours, turning bag
occasionally. Remove pork from bag, reserving marinade.
Place pork on grill rack coated with cooking spray; cook 7 minutes on
each side or until done, basting frequently with reserved marinate.
4 Servings: 240 Calories, 5 g Carbs, 12 g Fat, 30 g Protein