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7 Healthy Gourmet Dinners
Barbecued Shrimp with Ginger and Lime
From Chef Wolfgang Puck's WP24, Spago, CUT
3 tablespoons freshly squeezed lime juice
3 tablespoons olive oil
1 tablespoon minced ginger
1 tablespoon brown sugar
1 large clove garlic, minced
1 teaspoon grated lime zest
1 teaspoon Asian sesame oil
1 pound large shrimp (16 to 20 count)
2 limes, each cut into 4 wedges
2 tablespoons chopped, fresh cilantro
1. In a large bowl, whisk together lime juice, olive oil, ginger, brown sugar, garlic, lime zest, and sesame oil. Set aside.
2. Peel and devein the shrimp, leaving the tails intact. Add shrimp to marinade and toss to coat thoroughly. Cover bowl or place contents of bowl in large resealable plastic food storage bag and refrigerate for at least 1 hour.
3. Preheat grill or broiler. Thread shrimp and lime wedges onto 8 skewers, dividing evenly.
4. Cook shrimp skewers directly over medium-hot fire for about 5 minutes or until shrimp are bright pink, turning once during cooking. Or cook directly under the broiler, 3 to 4 inches from the heat source.
Nutrition facts: 249 calories, 13g fat (2g saturated fat), 23g protein, 10g carbohydrate, 1g fiber
Branzino with Tomatoes, Capers, and Lemon
From Chef Victor Casanova of Culina, Modern Italian
4 2-pound branzino, scaled, gutted, and fins trimmed
1 16-ounce can of Pam nonstick spray
4 ounces fresh rosemary, roughly chopped
2 cup fresh squeezed lemon juice
1/2 cup capers, rinsed
3 cup sweet 100 tomatoes, cut in half
1 cup extra virgin olive oil
2 ounces Italian parsley, cut into chiffonade
Salt and pepper to taste
1. Turn outdoor grill on and set to 425 degrees with door closed.
2. Season the branzino with salt, pepper, and rosemary.
3. Rub fish with extra virgin olive oil.
4. Open grill door and spray liberally with Pam.
5. Put fish on grill and cook until the fish will naturally release from the grill.
6. Turn fish over to the other side and cook.
7. In large saute pan, turn the heat to high.
8. Add capers, then add lemon juice and reduce by half.
9. Add tomatoes, then parsley; turn off the heat.
10. Slowly whisk in extra virgin olive oil.
11. Put each fish on individual plates then spoon with sauce.
Nutrition facts: 510 calories, 44g protein, 12g carbohydrate, 33g fat (5g saturated fat), 4g fiber
Sea Bass Ceviche
From Chef Richard Sandoval of La Sandia and Zengo at Santa Monica Place
For the Aji Amarillo base
1/2 cup lime juice
1 1/4 cup orange juice
1/4 cup honey, slightly warmed
1 tablespoon white soy sauce
2 1/2 tablespoons aji amarillo
1/2 tablespoon yuzu
For the Garnish
1/4 red onion, julienned
2 tablespoons shiso, cut to chiffonade
1/2 cup small diced cucumber
1/2 cup small diced green apple
For the Sea Bass
1/2 pound sea bass, cubed 1/4 inch
Lime juice, fresh squeezed
To Make the Base
1. Warm the honey, slightly.
2. Whisk the base together.
1. Season sea bass with salt and cover with lime juice.
2. Allow to marinate for 10 minutes, then strain.
3. Combine bass with vegetables and base.
Nutrition facts: 361 calories, 24g protein, 65g carbohydrate, 3g fat (1g saturated fat), 2g fiber
From Chef David Myers of Comme Ca and Pizzeria Ortica in Southern California; SOLA and David Myers Cafe in Tokyo; Comme Ca at The Cosmopolitan of Las Vegas
3/4 cup olive oil
Bones and heads (gills removed) from fish for recipe
Shrimp shells from shrimp for recipe
2 onions, thinly sliced
2 shallots, sliced
1 bulb fennel, sliced
3 tomatoes, peeled, seeded, and chopped
4 cloves garlic, minced
For the Rouille
4 large egg yolks
1 tablespoon Dijon mustard
6 cloves garlic, halved and degermed
1 red chili, minced (more if desired)
1 teaspoon cayenne
8 ounces mild cooking oil (vegetable, canola)
1/4 cup white wine vinegar
1 medium Yukon gold potato (or other waxy variety), cut into 1-inch dice
Fine sea salt
In a Sachet
1 fennel top from one bulb fennel
2 sprig thyme
1 bay leaf
1 pinch saffron threads
1 cup Pernod
3/4 pound mussels, cleaned and debearded
1 pound sea bass fillets, cut into 2-inch-wide pieces
1 pound snapper fillets, cut into 2-inch-wide pieces
3/4 pound fresh shrimp, peeled and deveined
1. Heat the olive oil in a large pot; add the fish bones and shrimp shells and saute for 5 minutes. Add the onions, shallots, tomatoes, and garlic. Cook over a low heat, stirring constantly for 5 minutes until vegetables are soft.
2. Add the sachet and the Pernod. Turn up the heat to high, and boil for about 3 minutes to allow the Pernod to evaporate.
3. Add enough water to cover and simmer for 40 minutes.
4. Blend mixture with an immersion blender and strain.
5. Place back into large pot, bring strained liquid to a boil, add fish, and reduce the heat to medium. Continue cooking for 2 to 3 minutes, then add mussels and shrimp.
6. Continue simmering for 2 minutes or until shrimp are cooked and mussels are open. Fish should be cooked but not breaking apart. Adjust seasoning to taste. Garnish with toasted baguette.
To Make the Rouille
1. Cook the potato in a small pot in just enough salted water to cover the potatoes. When very tender, remove from heat and set aside (leave potatoes in water, in the pot).
2. Place yolks in a food processor with the garlic, mustard, chili, and cayenne. Cover and start processor, remove the potatoes from their liquid and add them to the food processor.
3. Begin adding the oil in a steady stream until all is incorporated. Add the vinegar and process until smooth. Season to taste. The rouille should be thick but not pasty. If necessary, add water, a few drops at a time and process until smooth.
4. Serve with toasted baguette slices to accompany bouillabaisse. The rouille can be enjoyed as a spread on the baguettes or stirred into the soup by the guest to enhance the spiciness and consistency of the soup.
Nutrition Facts: 406 calories, 19g protein, 8g carbohydrate, 30g fat (4g saturated fat), 1g fiber
Blue Fin Tuna Tartare with Avocado and Soy Dressing
From Chef Brian Moyers of BLT Steak Los Angeles
Peanut oil for frying
3 tablespoons finely chopped shallots
2 tablespoons Wondra flour
Fine sea salt
1 1/2 teaspoons wasabi powder
3 tablespoons reduced-sodium (light) soy sauce
2 tablespoons white mirin
1 tablespoon mustard oil
1 tablespoon rice wine vinegar
1 teaspoon honey
Freshly ground black pepper
18 ounces fresh tuna, trimmed and cut into 1/8-inch dice
6 tablespoons extra virgin olive oil
2 ripe Haas avocados, peeled and diced
Toasted sliced ciabatta bread
Pour the oil into a small saucepan to a depth of about 1 inch.
Heat the oil until a small piece of shallot sizzles rapidly when added to the pan.
Toss the shallots with the flour. Carefully add the shallots to the oil and fry until golden brown, 30 to 60 seconds. Remove the shallots with a slotted spoon and drain on paper towels. Season with a pinch of salt.
Make the Dressing
In a medium bowl, stir together the wasabi powder and 1 tablespoon water to make a smooth paste.
Whisk in the soy sauce, mirin, mustard oil, vinegar, and honey.
Add black pepper to taste. Set aside.
Make the Tartare
Toss the tuna with the olive oil, salt, and pepper to taste.
Season the avocados with salt and pepper to taste.
To mold the tuna into a disk, place a 3-inch tartlet ring or an empty tuna can with the top and bottom lids cut out on a chilled plate. Fill the ring with a layer of avocado and top with the diced tuna and fried shallots. Lift off the ring. Drizzle the sauce around the tuna.
Serve with the ciabatta or homemade potato chips.
Nutrition Facts: 471 calories, 24g protein, 24g carbohydrate, 32g fat (5g saturated fat), 4g fiber
Beet-Cured Fluke with Pickled Shallot and Herbs
From Chef Quinn Hatfield of Hatfield's
1 2-pound fluke, filleted and skinned
1 cup kosher salt
1 cup light brown sugar
1 cup grated raw beet
2 large shallot, sliced into 1/8-inch rings
1 cup water
1/2 cup rice vinegar
1/2 cup sugar
1 cup lowfat plain yogurt
1 tablespoon chopped tarragon
1 tablespoon chopped chive
1 tablespoon chopped parsley
1 tablespoon chopped chervil
1 lemon, zested
Mixed herbs, such as: baby arugula, Italian parsley, chervil, chive tips, tarragon, Thai basil, opal basil, mache, upland cress
For the Fluke
1. Mix the salt, sugar, and grated beet in a large bowl and mix thoroughly.
2. You should have 4 separate fillets from the fluke. Lay a large sheet of plastic wrap, about 3 feet long, on a clean work surface, and form a rectangle of the beet mix in the center, roughly the same size as a fluke fillet.
3. Place the fillet on the beet mix and cover with more beet mix, being sure to leave enough for the other fillets.
4. Roll the plastic around the fish to form a tightly wrapped log with the fish evenly coated by the beet mix.
5. Tie the ends and wrap with more plastic if needed to prevent leakage. Repeat with the other fillets. Place the rolled logs on a sheet tray and put another sheet tray on top. Put weight (about 5 pounds) on top of tray so that the fish is being pressed. Place the trays in the refrigerator for 1 hour.
6. Remove and unwrap the fillets and rinse under cold water. Pat dry. The fillets can hold for up to 24 hours.
7. When ready to serve, slice the fluke with a very sharp knife about 1/4 inch thick on a slight bias. The cure should leave a nice magenta ring but the center should still be white
For the Yogurt
Mix the yogurt, chopped herbs, lemon zest, and salt and pepper to taste in a bowl and reserve.
For the Shallots
Put the water, vinegar, and sugar in a small saucepot. Bring to a boil and add the shallot rings. Allow the pot to return to a boil and cook for 1 minute. Pour the contents into a nonreactive container and allow to cool to room temperature, or refrigerate if not using immediately.
Assembling the Dish
Place the picked herbs in a small bowl and gently dress with a little olive oil, salt, and pepper. Put the sliced fluke in a separate bowl and toss with a little olive oil to coat. On 6 serving plates, spread 1 to 2 tablespoons of the herbed yogurt in an oval shape. Arrange the fluke slices on the yogurt, gently folding them to give a little height. Drape a few shallot rings over the fluke and top with 1 to 2 tablespoons of the dressed herb salad. Serve immediately.
Nutrition facts: 397 calories, 32g protein, 62g carbohydrate, 3g fat (1g saturated fat), 2g fiber
John Russo Photography Inc
Cecconi's Grilled Alaskan Halibut
From Chef Andrea Cavaliere of Cecconi's
1 7-ounce Alaskan Halibut with skin on
1 teaspoon lemon zest
1/2 teaspoon thyme
2-3 parsley leaves
1/8 teaspoon black pepper
1 tablespoon extra virgin olive oil
Sea salt to taste
A pinch of smoked salt
4 stems rainbow chard
1 clove garlic, sliced
1/2 Fresno chili
1 fillet cured anchovy
1. Marinate the halibut with lemon zest, fresh thyme, parsley, black pepper, and extra virgin olive oil for 1/2 hour previous to grilling.
2. Season the skin with sea salt and a pinch of smoked salt so it becomes dry and crispy.
3. Place the halibut on the grill skin side down until the skin looks crispy but not burned. Approximately 2 minutes each side.
4. Turn the halibut 90 degrees to great a criss-cross pattern. (Grill additional 2 minutes.)
1. Separate leaves and stem.
2. Blanch leaves for approximately 1 minute. Blanch stem for approximately 2 minutes.
3. Saute rainbow chard with garlic, chili, and anchovies for about 1 minute. Be careful not to burn garlic and chili. Serve with halibut.
Nutrition facts: 398 calories, 47g protein, 11g carbohydrate, 19g fat (3g saturated), 4g fiber
Originally published on FitnessMagazine.com, November 2010.