Grilled Sea Bass With Creamy Herb Sauce

Ingredients

• 1/2  cup  reduced-fat sour cream
• 1/4  cup  reduced-fat mayonnaise
• 2    scallions, trimmed and chopped
• 1  tablespoon  red wine vinegar
• 1  teaspoon  Mrs. Dash Garlic&Herb salt-free seasoning blend
• 1/8  teaspoon  salt
• 1/8  teaspoon  black pepper
• 1  pound  asparagus, trimmed
• 2    large red sweet peppers, cored, seeds removed and cut into 1/2-inch strips
• 2    large summer squash, ends trimmed and cut into 1/4-inch planks
• 1 1/2  pounds  sea bass
• 2  tablespoons  olive oil
• 2  tablespoons  Mrs. Dash Garlic and Herb salt-free seasoning blend
• 1/8  teaspoon  salt

Directions

1. Sauce. In a medium-size bowl, stir together sour cream, mayonnaise, scallions, vinegar, seasoning blend, salt and black pepper. Cover and refrigerate until ready to serve.
2. Vegetables & Fish. Heat gas grill to medium-high or coals in charcoal grill to medium hot. Lightly coat grill rack with oil or cooking spray.
3. Brush asparagus, peppers, squash and fish with oil. Sprinkle all sides with the seasoning blend. Grill vegetables about 8 to 10 minutes, turning as needed so vegetables do not burn. Grill fish flesh-side down 5 minutes. Turn and grill additional 3 minutes or until cooked through.
4. Sprinkle fish and vegetables with 1/8 teaspoon salt and serve with sauce.

Nutrition Facts
Servings Per Recipe 4 servings

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• Amount Per Serving
• Calories 375
• Total Fat (g) 17
• Saturated Fat (g) 4
• Cholesterol (mg) 89
• Sodium (mg) 419
• Carbohydrate (g) 36
• Fiber (g) 5
• Protein (g) 38

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Recipe Of The Week: Grilled Dijon Chicken

Grilled Dijon Chicken
2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil
Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). *****Serves 2.


Preparation Time: 15 minutes


Cooking Time: 20 minutes
Nutritional Information: (per serving)




Calories: 314Protein: 38 gFiber: 4 gCarbs: 6 gFat Total: 15 gSaturated Fat: 2 g

Recipe of the Week

 Linguine with Asparagus, Parmesan, and Bacon

Lee Harrelson

Start with hot tap water, and cover the pot with the lid--the water for cooking the pasta will come to a boil faster. Look for prechopped onion in the produce section.

Yield: 4 servings (serving size: 2 cups pasta mixture and 2 tablespoons cheese)

Ingredients

• 3  cups  (1-inch) sliced asparagus (about 1 pound)
• 1  (9-ounce) package refrigerated linguine
• 4  bacon slices (uncooked)
• 1  cup  chopped onion
• 2  teaspoons  bottled minced garlic
• 1  teaspoon  dried oregano
• 2  cups  grape or cherry tomatoes
• 3/4  cup  fat-free, less-sodium chicken broth
• 1  tablespoon  butter
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 2  tablespoons  fresh lemon juice
• 1/2  cup  (2 ounces) preshredded Parmesan cheese
• Shaved Parmesan cheese (optional)

Preparation

Cook asparagus and pasta according to pasta package directions, omitting salt and fat. Drain; set aside.
Cook bacon in a large nonstick skillet over medium-high heat until crisp; cool slightly. Remove bacon from the pan, reserving 2 teaspoons drippings in pan. Crumble bacon. Add onion, garlic, and oregano to drippings in the pan; sauté 4 minutes or until onion is lightly browned. Add tomatoes; cook 2 minutes. Add broth; bring to a boil. Stir in butter, salt, and pepper; remove from heat. Place asparagus mixture in a large bowl; add tomato mixture and juice, tossing well. Top with bacon and shredded cheese. Garnish with shaved Parmesan, if desired.

Nutritional Information

Calories:360 (30% from fat)

Fat:11.9g (sat 5.3g ,mono 3.9g,poly 0.8g)

Protein:16.9

Carbohydrate: 46.1g

Fiber: 5.6g

Cholesterol :23mg

Iron: 1.3mg

Sodium: 683mg

Calcium:171mg

David Bonom, Cooking Light, MAY 2006