Ingredients:

Swordfish Brunswick Stew:

     Seafood alternatives: tuna, halibut, shark, salmon, chilean sea bass

    Ingredients
1 (28-oz) can diced tomatoes, undrained
2 cups cubed, peeled potatoes
1 cup frozen whole kernel corn
1 cup frozen limea beans
1 cup frozen sliced carrots
1/2 cup water
1/4 cup onion, chopped
2 tsp. reduced-sodium Worcestershire sauce
1/4 tsp. garlic powder
3 drops hot sauce
3/4 pound swordfish, cut into 3/4 inch cubes

Combine all ingredients except swordfish in a Dutch oven. Bring to a boil; reduce heat, cover and simmer 30 minutes, stirring occasionally. Add swordfish; cover and simmer 10 minutes or until fish flakes easily.

Yield: 4 servings
1 serving: Calories:276;Fat:3gm; Saturated fat: 1gm; Sodium:440mg




    Ingredients

4 large carrots, julienned
2 tablespoons parsley, minced
1 teaspoon olive oil
1/8 teaspoon salt
1/8 teaspoon pepper
1 teaspoons coarse-grain Dijon mustard
1 teaspoon honey
4 (4-5 ounces) flounder fillets

    Combine carrots, parsley, oil, salt and pepper in a 7x11x2-inch microwave-safe baking dish. Cover with wax paper. Microwave at 100% power 5 minutes, stirring once. To make an even thickness, fold over thin fillets or bend long fillets. Place fillets on top of carrots in the corners of the dish with the thick parts toward the outside and the thin parts toward the center. Combine the mustard and honey and spread over fillets. Cover with wax paper. Microwave at 100% power 2 minutes. Rotate fillets, placing cooking parts toward the center and continue to cook 1 to 3 minutes longer or just until fish flakes easily when tested with a fork. Let stand, covered, 2 minutes. Arrange fish and carrots on 4 warm plates.

Yield: Makes 4 servings
1 serving: Calories: 170; Fat: 3 gm; Sodium: 229mg








    Ingredients

4 (6-ounce) salmon steaks
3 tablespoons olive oil, divided
1/2 teaspoon pepper, divided
3 large plum tomatoes, peeled, seeded, and diced (about 1 1/4 cups)
2 yellow tomatoes, peeled,seeded, and diced
2 tablespoons fresh basil, chopped
1 tablespoon red wine vinegar
2 teaspoons ginger, finely chopped
2 teaspoons lime or lemon juice
1 teaspoon soy sauce

    Place salmon steaks in a glass dish. Pour 1-tablespoon olive oil in a small bowl. Brush salmon with olive oil and sprinkle with 1/4-teaspoon pepper. Combine plum and yellow tomatoes with 2 tablespoons olive oil, 1/4- teaspoon peper and remaining ingredients in a bowl. Note: the relish can be made 1-hour ahead.

    Place salmon on an oiled grill 4-5 inches from hot coals. Grill, brushing with oil and turning once, just until fish begins to flake when tested with a fork, allowing approximately 10 minutes cooking time per inch thickness of the fish. To serve, divide tomato relish on plates and place hot fish on top. Or, serve relish on the side.

Yield:4 servings
1 serving: Calories: 371; Fat: 24gm; Soduim: 174 mg








    Ingredients

1 (6.8-ounce) package Spanish rice and vermicelli mix
2 tablespoons margarine, melted
2 cups water
1 (14 1/2 -ounce) can diced tomatoes, undrained
3/4 pound large shrimp, peeled and deveined
1 cup zucchini, chopped
1/2 cup frozen whole kernel corn, thawed
2 tablespoons ripe olives, sliced
2 tablespoons tortilla chips, crushed
1/2 cup Cheddar cheese, grated
2 tablespoons green onion, chopped
1 jar picante sauce

    Sauté rice in margarine in a large skillet until golden, stirring frequently. Slowly add water, seasoning packet from rice, and tomatoes; bring to a boil. Cover; reduce heat to low and simmer 10 minutes. Stir in shrimp, zucchini, corn and olives; cover and simmer 5 to 10 minutes or until shrimp are pink and rice is tender. Transfer to serving bowl. Sprinkle with chips, cheese and onion. Serve with picante sauce.