Halibut Provencal

This is a WeightWatchers recipe that we made 20/20 friendly. Like the Baked Crab Cakes recipe, this is from the WeightWatchers MyTurnAround Cookbook. It tastes non-conventional but it is satisfying, in terms of look and bulk and it is low in calories.

Halibut Provencal

Ingredients

  • 1 large onion, minced
  • 1 fennel bulb, trimmed
  • 2 cloves garlic minced
  • 8 Plum tomatoes, chopped
  • 1 cup vegetable broth, homemade or low or no sodium option
  • 1 Tbsps fresh rosemary (1 teaspoon if using dried)
  • 2 tsps fresh thyme, (2/3 tsp if using dried)
  • 1/4 tsp black pepper
  • 1 and 1/4 lb. Halibut fillets

Spray a large skillet with olive oil nonstick spray and set over medium heat. Add onion, fennel, cook stirring often, until softened, about 5 minutes.

Add garlic, stirring, for about 20 seconds. Then add tomatoes, stirring often and cook for about 4 minutes until mixture is ‘bubbly’. Add the broth, rosemary, thyme, pepper and bring to simmer, stirring to scrape any browned bits.

Nestle the halibut in the mixture. Reduce heat and simmer covered until the halibut is just opaque in the center, about 10-15 minutes. Serve immediately.

Serves 4.

Here are the nutritional facts, thanks to SparkRecipes free calorie calculator:

Baked Crab Cakes

We modified an existing WeightWatchers recipe (from WeightWatchers My TurnAround Cookbook) to make it 20/20 friendly. This dish makes generous amount of food, that best served with a generous side of salad or roasted asparagus.

Baked Crab Cakes

Ingredients

    • 2 celery stalks, minced
    • 2 shallots, minced
    • 1 lb. fresh cooked crabmeat
    • 3/4 cup low fat or fat-free mayo
    • 2 Orowheat sandwich thins, run through food processor to breadcrumbs
    • 3 Tbsps fresh dill, (or 1 tablespoon dried)
    • 2 Tbsps Dijon mustard
    • 1-2 dashes of hot pepper sauce, OPTIONAL
    • 1/2 tsp black pepper, or to taste

Preheat the oven to 400F. Spray a large baking sheet with nonstick spray.

Stir in crab, mayo, 1/4th of the breadcrumbs, dill, mustard, pepper and if using pepper sauce. Mix well. Shape the mixture into 1/3 cup patties. You should have 12 of them.

Spread the remaining crumbs on a large plate. Coat the patties evenly and transfer to a baking sheet. Lightly spray the cakes with nonstick spray. Baked until browned, about 12 minutes.

Serves 6 (2 cakes per serving).

Here are the nutritional facts, thanks to the free online calorie calculator by SparkRecipes:

Cioppino (Seafood Soup)

had the Cioppino (seafood soup) at the Bistro inside the Pro Sports Club for the first time about a month ago and fell in love with it. Since then, I had the Cioppino at the Bistro at least once a week. With only 370 calories for a generous serving with very little fat, it was an amazing find. Since each portion cost about $22 plus tax and tip, I decided to try it at home. After researching a number of recipes, I came up with a version that works for me (and my diet).

This recipe will work for any combination of seafood. You do not necessarily need the mussels if you can’t find or simply do not like them. Substitute with increasing quantity of another seafood ingredient.

The nutritional values of the homemade version is a little different (read better, lower calorie) than that of Pro Club Cioppino’s. This recipe makes 7 very generous servings… almost 3 cups each serving. Here is the breakdown per serving: 325 calories, 12 grams of fat, 8.2 grams of carbohydrates, 43 grams of protein.

Cioppino

Ingredients

  • 1/3 cup Olive oil
  • 2 medium yellow onions, chopped
  • 1 small bunch Italian parsley, chopped
  • 4-5 cloves of garlic, finely chopped
  • 4 cups chicken broth, low-sodium, low-fat version
  • 28 oz can stewed tomatoes (or 2 14.5-o cans)
  • 1.5 cup dry white wine like pinot grigio or sauvignon blanc,
  • 1 cup water
  • 1.5 lbs cooked prawns
  • 2 cups crab meat
  • 12 ounces cod or sole fillets (or a little less or more)
  • 1.5 lbs scallops (fresh preferably… the frozen ones get rubbery)
  • 12-15 each mussels, cleaned and debearded
  • 12-15 each clams
  • 1 Tbsp dried basil (or 2 Tbsp fresh)
  • 1 Tbsp dried thyme (or 2 Tbsp fresh)
  • 1 tsp dried oregano (or 2 tsp fresh)
  • 2-3 bay leaves
  • Black Pepper to taste

On medium-low heat using at least a 7-quart pan, saute the onion, garlic and Italian parsley, stirring occasionally. Once the onions are softening, add the tomato, broth, spices, water and wine into pan. Let it simmer for 40 minutes.

Add the rest of the ingredients. Let simmer for 7-10 minutes, allowing seafood to cook.

Makes 7 serving. The nutritional facts (some values omitted such as sodium, fiber, etc.):

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