Seafood

WHY IT’S LIGHT The salmon and green beans—along with capers and strips of lemon zest—are steamed in parchment (see page 18), with only one teaspoon olive oil per packet.

GOOD TO KNOW Kebabs are a good way to incorporate vegetables into from-the-grill dinners. They also allow you to use a small amount of a high-fat food, such as the chorizo in the pork kebabs, to maximum effect. If using wooden skewers, soak them in water for thirty minutes before grilling.

WHY IT’S LIGHT For a shore dinner you can make anywhere, wrap shrimp, cod, pototoes, and corn in “hobo packs” and cook them on the grill. The food steams inside, with only a half tablespoon butter per serving.

GOOD TO KNOW Often served raw in salads, peppery arugula can also be heated briefly until wilted, just like spinach. It pairs nicely not only with shrimp, as in this quick sauté, but also with chicken, steak, and sharp cheeses, such as Parmesan and Pecorino Romano.

WHY IT’S LIGHT This dish only sounds indulgent. It stays trim by combining a modest piece of bacon-wrapped fish with a generous salad. Thick fillets of any firm, flaky, and mild fish, such as halibut, haddock, or striped bass, would work well here.

GOOD TO KNOW A favorite sandwich, redux: Instead of battering and deep-frying, fish fillets are cooked on the grill, with a mere brush of oil. Top with a tangy slaw and serve on toasted bread, and you won’t miss the original in the least.

GOOD TO KNOW A cherry pitter makes quick work of removing the pits, but you can also use frozen pitted cherries in place of fresh; just be sure to thaw them according to package instructions and drain thoroughly before using.

GOOD TO KNOW Poached salmon fillets are ultramoist. But there’s just one hard-and-fast rule to follow when preparing them: Do not overcook. Poach the fish ever so gently just until the center remains slightly translucent.

WHY IT’S LIGHT A brothy base, lean, mild white fish, and only one tablespoon olive oil keep this dish healthier than heavier seafood stews and chowders. Drizzle just a little extra olive oil over each serving to make the most of the oil’s fruity flavor.

GOOD TO KNOW To impart more flavor and moistness, cook the salmon fillets with the skin intact. The skin will cook to a delightful crisp, but you can remove it before serving if desired.

WHY IT’S LIGHT Broiling is a fat-free way to cook salmon burgers; these are perked up with lemon, horseradish, and scallions and served on toasted whole-wheat buns. Yogurt flavored with fresh dill makes a very delicious—and low-fat—topping.

WHY IT’S LIGHT In this version of a Southern staple, the grits are enriched with a little butter, but no cheese. The shrimp are cooked in a quick tomato sauce seasoned with smoky bacon, onion, and hot sauce.

SMART SUBSTITUTION Heart-healthy olive oil replaces butter in this garlicky scampi. Just a drizzle of oil is enough for broiling, rather than sautéing, the shrimp.

WHY IT’S LIGHT Because they are baked, these “breaded” fish fillets are lower in fat—and much easier to prepare—than fried versions. Coating only the top of the fish with an herbed breadcrumb mixture also helps. Roasted broccoli makes the perfect seasonal side dish.

FLAVOR BOOSTER A potent spice blend is sprinkled over the fish before it is steamed atop rice, making up for any lack of crust the fish might get from pan-searing in butter or oil. The same mixture could also be rubbed over chicken or pork tenderloin before roasting or grilling.

FLAVOR BOOSTER Roasting deepens salmon’s naturally mild flavor. Brussels sprouts also take especially well to roasting, becoming tender, slightly sweet, and undeniably delicious when seasoned with little more than salt and pepper.

FLAVOR BOOSTER Everyone knows steamed fish is healthy—the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.

GOOD TO KNOW Prepare flavorful sides to complement simply prepared fish (or other lean proteins) without introducing too many extra calories to the meal. Here, roasted tomatoes, potatoes, and a green herb sauce do the trick. If you prefer, remove the skin from the fillets before serving.

SMART SUBSTITUTION Spaghetti squash makes a great, gluten-free stand-in for pasta; after roasting the halved squash until tender, scrape the flesh with a fork into long spaghetti-like strands. Roasted shrimp are brightened with the addition of lemon juice and fresh parsley.