Eating fish is a great way to get a healthy, filling protein fix with healthy fats and is a great alternative to eating meat. From Health.com, here is a recipe for Pan Grilled Salmon with Pineapple Salsa.

Pan-Grilled Salmon with Pineapple Salsa

Perfect for a summer night, this tropical salmon provides omega-3 fatty acids. Add fiber, which aids in digestion, with half a cup of whole-grain rice.

Yield & Time
serves 4 (serving size: 1 fillet and 1/3 cup salsa)

Ingredients
1 cup chopped fresh pineapple
2 tablespoons finely chopped red onion
2 tablespoons chopped cilantro
1 tablespoon rice vinegar
1/8 teaspoon ground red pepper
Cooking spray
4 (6-ounce) salmon fillets (about 1/2-inch thick)
1/2 teaspoon salt

Preparation

Combine first 5 ingredients (through pepper) in a bowl; set aside.

Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.

Nutritional Info
CALORIES 294 (41% from fat)
FAT 13.2g (sat 3.1g, mono 5.7g, poly 3.2g)
PROTEIN 36.4g
CARBOHYDRATE 5.6g
FIBER 0.6g
CHOLESTEROL 87mg
IRON 0.8mg
SODIUM 375mg
CALCIUM 26mg



Health, APRIL 2002

Hot Fiesta Dip

This recipe for Hot Fiesta Dip is from a Weight Watchers Weekly magazine. It's a great alternative to fatty sour cream based dips.

Hot Fiesta Dip
1 point per serving/10 (1/4 cup) servings
prep: 4 minutes
cook: 5 minutes

Sweet, crunchy corn adds texture and flavor to refrigerated salsa. Serve this dip with baked tortilla chips.

Ingredients

• 1 10 oz package frozen whole kernel corn
• 1 .5 cups refrigerated fresh salsa
• 3/4 cup (3 oz) Weight Watchers reduced fat shredded Mexican cheese
• 2 Tbsp chopped scallion

Directions

• Microwave frozen corn according to package directions. Drain.
• Combine corn and salsa in a microwave safe 9 inch pie plate. Cover with plastic wrap, vent.
• Microwave on high 2 minutes or until bubbly
• Sprinkle shredded cheese over corn mixture; cover and let stand 5 minutes or until cheese melts
• Top with chopped scallions
  

Shrimp Tacos wtih Warm Corn Salsa

Another great recipe from RedBook's 6 meals under 500 calories. Here is another, slightly different, shrimp taco recipes from the ones already posted.

Shrimp Tacos with Warm Corn Salsa

Ingredients

Salsa

* 1 cup(s) fresh or frozen corn kernals
* 1 can(s) (14.5 ounces) fire-roasted petite diced tomatoes with chipotle peppers
* 1/3 cup(s) finely diced red onion
* 1/4 cup(s) chopped fresh cilantro
* 1 1/2 tablespoon(s) fresh lime juice

Shrimp Tacos

* 8 corn tortillas
* 1 tablespoon(s) olive oil
* 1/2 teaspoon(s) minced garlic
* 1/2 teaspoon(s) ground cumin
* 3/4 pound(s) medium shrimp, peeled and deveined
* 1/4 teaspoon(s) salt
* 1/4 teaspoon(s) pepper
* 1 tablespoon(s) fresh lime juice
* 1 small Hass avovado, peeled, pitted, and finely diced

Directions

1. Salsa: Heat corn in a dry large nonstick skillet over high heat and cook, tossing corn frequently, 4 minutes or until lightly charred in spots. Add tomatoes and onions; cook 2 minutes. Transfer to a medium bowl. Stir in cilantro and lime juice. Keep salsa warm.
2. Tacos: Stack tortillas and wrap in damp paper towels. Place in microwave.
3. Heat oil, garlic, and cumin in a large nonstick skillet over medium heat. Add shrimp, salt, and pepper and cook 3 to 4 minutes, tossing several times until shrimp are firm and cooked through; remove from heat and toss with lime juice.
4. While shrimp cook, steam tortillas in microwave on high 1 to 2 minutes or until softened. Fill each tortilla with 6 or 7 shrimp and top with warm corn salsa and diced avocado.


Nutritional Information
(per serving)
Calories 352
Total Fat 13g
Saturated Fat --
Cholesterol --
Sodium --
Total Carbohydrate 43g
Dietary Fiber --
Sugars --
Protein 20g
Calcium --

Easy Shrimp Tacos

From Self's November 2008 feature of Eat Healthy All Week, here is a recipe for shrimp tacos-a quick and easy way to break up the boring lunch or dinner routine.

Shrimp Tacos

Serves 1

INGREDIENTS

Salsa

• 1/4 cup canned diced tomatoes
• 1 clove garlic
• 1 tablespoon cilantro, thinly sliced
• 1/2 teaspoon grated ginger

Tacos

• 6 oz cooked shrimp (left over from Sunday's dinner), tails removed, chopped
• 2 soft corn tortillas (6 inches each)
• 1 carrot, peeled and grated
• 1/2 large romaine leaf, thinly sliced
• 1/2 oz goat cheese, crumbled

PREPARATION

1. For salsa

   Blend ingredients in a mini-chopper or blender; set aside.

2. For tacos

   Divide shrimp between 2 tortillas. Top with carrot, lettuce, cheese and salsa. Fold tortillas in half, wrap and refrigerate until ready to serve. At lunchtime, unwrap and microwave each taco, 20 to 30 seconds.

THE SKINNY

277 calories per 2 tacos, 7.7 g fat (3.8 g saturated), 27.3 g carbs, 4.9 g fiber, 25 g protein

The Only 20 Things You'll Ever Need To Know How to Cook...Part 4

We continue with Glamour's twenty recipes with a recipe for Fresh Salsa and the Perfect Cookie

If you missed the first three parts, check them all out here

Fresh salsa

• 4 large plum tomatoes, halved
• 1/2 small red onion
• 1/4 cup chopped cilantro, optional
• Salt and hot sauce to taste

Grate tomatoes and onion on the large holes of a box grater (or dice with a sharp knife). Add cilantro, then season with salt and hot sauce to taste. Makes 2 cups.

The perfect cookie

My dirty little secret: I use the recipe on the Toll House bag (it's a classic!), and then add my own touches, like coconut or dried cherries.