A quick, easy, and delicious meal that can be grilled indoors!! This meal can be ready in almost no time – which is good, because you can be sure that your family will be asking for this meal over and over again. It can be served over a simple mixed green salad, or alongside rice and fresh veggies. Either way, it is tangy, flavorful, and sure to satisfy!

2 very ripe mangoes

1 teaspoon minced fresh ginger

1/4 cup Thai style chili sauce

1/4 cup sugar (or other sweetener)

1/4 cup rice wine vinegar

1 tablespoon low sodium soy sauce

2 lobster tails, blanched and removed from the shell

1 pound medium shrimp, peeled, deveined and tails removed

2 tablespoons olive oil

mixed salad greens (I especially like a baby spring mix with this dish)

fresh vegetables and/or rice (optional)

30 metal or wooden skewers (if using wooden, soak for an hour in water to prevent scorching)

To prepare the glaze, peel and cube the mangoes and puree them in a food processor or blender. Combine the pureed mango with the ginger, chili sauce, sugar, vinegar, and soy sauce in a samll saucepan. Simmer over medium heat until shiny (about 15 minutes).

Cut the lobster tails in half and then into chunks (roughly the same size as your shrimp). Thread the shrimp and lobster chunks alternately on the skewers. Brush lightly with the oil and season with salt and pepper to taste.

Grill the skewers for 1 minute on each side, then brush with the mango chili glaze and cook for an additional 30 seconds on each side.

Makes 10 servings. Per serving (3 skewers): 158 calories, 4 g total fat, less than 1 g saturated fat, 0 g trans fat, 17 g carbohydrates, 3 g fiber, less than 2 g sugar, 14 g protein, 230 mg sodium, 87 mg cholesterol.

I figured that I need to make a nice seafood dinner before the cold weather gets here and the price of fresh seafood skyrockets in my area!! Crab and pasta is a classic, delicious combination – although it is used served in a heavy and rich cream sauce. I decided to keep the “classic combo”, but lighten it up a little by giving it an Asian-inspired flavor. If you aren’t crazy about the idea of having the lettuce in this dish, by all means serve the crab and pasta hot (instead of room temperature) with the dressing called for, and just add a small salad on the side to make it a complete meal.

8 ounces whole wheat vermicelli (or other thin pasta)

1 tablespoon sesame or peanut oil

1 red (or green) pepper, cored, seeded, and cut into “matchsticks”

2 garlic cloves, minced or pressed

3 green onions (scallions), sliced thin

6 ounces fresh (or, in a pinch, frozen and thawed) crabmeat

1 small head of romaine lettuce or other leafy green, torn into small, bite-sized pieces

2 tablespoons reduced sodium soy sauce

2 tablespoons red wine vinegar

1/8 teaspoon cayenne pepper

1/4 cup shredded low fat mozzarella or parmesan cheese

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Cook the pasta according to the package directions, omitting the salt called for; once the pasta is done cooking, drain it well and transfer it to a large serving bowl (you actually want it room temperature, not overly warm.)

While the pasta is cooking, generously spray a large skillet with nonstick cooking spray and place it over medium-high heat for 1 minute; add the peppers and garlic and stir fry until just limp (about 3-4 minutes). Add the green onions and stir fry for another 30 seconds.

Combine the pepper and onion mixture, the crabmeat, and the torn lettuce in the large serving bowl with the cooked pasta. In a smaller bowl, whisk together the oil, soy sauce, vinegar, and cayenne pepper. Pour the “dressing” over the pasta mixture and gently toss to coat well.

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Makes 4 servings. Per serving: 279 calories, 7 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 36 g carbohydrates, 4 g fiber, o g added sugar, 14 g protein, 299 mg sodium (varies depending on brand of soy sauce used), 34 mg cholesterol.

Cioppino is a fish stew derived from the various fish soups of Italian cuisine. Typically it consists of a combination of clams, shrimp, scallops, mussels and white fish with fresh tomatoes in a wine sauce, often served “as is” (as a stew), or over spaghetti or other long pasta (then, usually called “zuppa de pesce”). I did not include scallops in this recipe for purely selfish reasons – I absolutely adore them, but unfortunately, I am horribly allergic!!! Feel free to throw some in if you would like – just add them at the same time that you add the shrimp. This dish makes a very hearty meal and it is definitely well worth the effort to make, although I have to admit, with how expensive seafood can be, I normally reserve it for special occasions. Don’t let the length of the recipe scare you off from trying this meal. Make it for the first time on a weekend “just-in-case”, but you will see that regardless of the numerous steps, it comes together fairly quickly and easily.

1 quart water, (plus an additional 1/4 cup water)

1 cup dry white wine

2 onions, thinly sliced

1 stalk celery, chopped

3 sprigs parsley

1 bay leaf

3/4 pound ocean perch or snapper fillets

1 can (about 14 ounces) whole peeled tomatoes, undrained

1 tablespoon tomato paste

1 clove garlic, minced

1 teaspoon dried oregano

1 teaspoon salt

1/2 teaspoon sugar

1/8 teaspoon black pepper

16 hard-shell clams, scrubbed and soaked

16 mussels, scrubbed and beards removed

1 pound fresh halibut or haddock fillets, skinned and cut into 1-inch pieces

2 large potatoes, peeled and chopped

2 large ripe tomatoes, seeded and chopped

1/2 pound fresh medium shrimp, peeled and deveined

2 tablespoons chopped fresh parsley

Combine 1 quart of water, wine, onions, celery, parsley sprigs and the bay leaf in a large (at least 6 quarts) stockpot or Dutch oven. With the pot covered, bring the mixture to a boil over high heat, then reduce the heat to low. Add the perch and gently simmer uncovered for 20 minutes. Use a slotted spoon or spatula to remove the perch to a plate and set aside.

Strain the stock through a sieve or colander into a large bowl (you can discard the onions, celery, parsley sprigs and bay leaf). Return the strained stock to the stockpot. Press the canned tomatoes (with juice) through the colander/sieve into the stockpot and discard the seeds. Into the stock pot, stir the tomato paste, garlic, oregano, salt, sugar and pepper. Simmer, uncovered, over medium-low heat for 20 minutes. Meanwhile, in a separate stockpot (or a saucepan) combine the clams, mussels and remaining 1/4 cup of water; cover, and cook over medium heat for 5 to 10 minutes or until the clams and mussels open – as they open, use tongs to immediately remove them from the pan or they will be overcooked. Discard any clams and mussels with unopened shells. Rinse clams and mussels under lukewarm; set aside.

Add the halibut, potatoes and fresh tomatoes to the soup mixture in the large stockpot. Bring to a boil over high heat, then (right after it boils) reduce the heat to medium-low. Cover and cook for 12 to 15 minutes (or until potatoes are just fork-tender). Add the shrimp to the stockpot and cook over medium heat for just 1 to 2 minutes (just until shrimp turn opaque and pink).

Using a fork, “flake” the reserved perch that was set aside earlier, and stir the perch, the reserved clams and mussels, and the chopped parsley into the pot until everything is heated through, and then serve immediately.

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Makes 4 servings. Per Serving: 315 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 19 g carbohydrates, 4 g fiber, less than 1 g added sugar, 38 g protein, 424 mg sodium, 110 mg cholesterol

This light and refreshing meal has a wonderful combination of flavors. Although the fish needs to marinate for about a half an hour, once it is done marinating, it all comes together very quickly. I love to make this meal for dinner guests and special occasions (you know, for those times when you actually throw a tablecloth on the dining table and use “real” plates instead of eating off of a paper plate while standing over the kitchen sink and running back and forth to cut the kids food and get your husband seconds!!!) Served overtop of the brown rice and accompanied by nothing more than mixed veggies such as corn, spinach, broccoli, pepper and onions, or potatoes this dish is simply superb.

6 skinless Chilean sea bass steaks (or striped bass, or halibut steaks 5 to 6 ounces each and about 1/2 inch thick each)

3 tablespoons lime juice, divided

2 teaspoons olive oil

1/8 teaspoon black pepper

4 large tomatoes, seeded and diced

1 large onion, diced

3 large cloves garlic, finely minced or pressed

2 to 3 serrano peppers,* seeded and finely chopped

2tablespoons chopped fresh cilantro

3 cups hot cooked rice (preferably brown, or another whole grain rice)

Place the fish in a shallow dish. Combine the cilantro, oil, lime juice, and black pepper and pour over the fish. Cover the container and marinate the fish in the refrigerator for about 30 minutes (but no longer than 2 hours).

Meanwhile, combine tomatoes, onion and garlic in medium bowl; stir in the serrano peppers and mix well.
Spray a medium nonstick skillet with cooking spray and place over high heat. Once the skillet is hot, add the fish and cook for 4-5 minutes on each side (or until fish is lightly browned and no longer opaque).

Remove the fish and place it on a platter to keep warm; set aside.
Reduce the skillet to medium heat and add the tomato mixture. Cook, stirring frequently, for about 3 minutes or just until onions are soft. Return the fish to the skillet and cook for an additional 2 minutes to heat through.

Divide the fish and tomato mixture between four serving plates and sprinkle the tops with the cilantro and any remaining lime juice alongside, or on top of a serving of rice.

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Makes 4 servings. Per serving: 286 calories, 3 g total fat, less than 1 g saturated fat, 0 g trans fat, 42 g carbohydrates, 4 g fiber, 0 g added sugar, 21 g protein, 73 mg sodium , 34 mg cholesterol

Okay, so you are probably thinking that I must have lost my mind posting a recipe for chowder when it is 100 degrees outside! But this chowder has a light, delicate, summery flavor – and when you serve it just slightly warmer than room temperature with a nice cold, crisp green salad and fresh fruit for dessert, it really makes for a great summer meal.

1 1/2 pounds large, fresh sea scallops

5 slices lean turkey bacon

1 small red onion, thinly sliced

1/2 pound Yukon gold potatoes, cut into 1/2 inch chunks (peeled or unpeeled)

1 cup fresh (about 2 ears worth) or frozen white corn

1 cup low fat, low sodium chicken broth

1/2 cup dry white wine (or an additional 1/2 cup chicken broth)

1/2 cup fat free half and half

1/4 cup fresh parsley, finely chopped

1/2 teaspoon salt

1/4 teaspoon black pepper

Cook the bacon in a large skillet over medium heat until crispy; transfer to paper towels to drain and set aside.

Season the scallops with the salt and pepper and increase the heat under the skillet to medium-high. Add the scallops to the skillet and cook for about 2 minutes per side. Transfer the scallops to a plate and set aside.

Reduce the heat back down to medium, add the onion, and cook for about 5 minutes (until softened slightly). Add the potatoes, chicken broth, wine, and half and half and bring the mixture to a simmer. Cover the pan and simmer for about 20 minutes (until the potatoes are fork tender).

Return the scallops to the skillet, add the corn, and cook for 4 more minutes.

Ladle the chowder into 4 serving bowls, sprinkle with the bacon (crumbled) and the parsley.

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Makes 4 servings. Per serving: 292 calories, 3 g total fat, 0 g saturated fat, 0 g trans fat, 36 g carbohydrates, 4 g fiber, 0 g added sugar, 25 g protein, 188 mg sodium, 115 mg cholesterol.

Caesar salad has become vastly popular over the past few years, and I am amoung it’s many fans; I am not, however, a fan of it’s nutritional statistics! The dressing that normally adorns this salad packs a huge calorie count – and it doesn’t help that if it is ordered while at a restaurant, they tend to drench the whole thing with the dressing.

This version is much lighter – and the homemade garlic croutons and delectable grilled shrimp make it simply perfect in my opinion. You can substitute grilled chicken for the shrimp, if that is your preference – it will up the calorie count by a mere 23 calories per serving (if you use 1 chicken breast to top each salad).

(And I know that the recipe looks rather long, but it really takes very little time to prepare. There are just a few short steps to get it all together.)

1/4 cup egg substitute (such as egg beaters)

1 garlic clove, minced or pressed

1 1/2 teaspoons anchovy paste

1 teaspoon Dijon mustard

1/4 teaspoon Worcestershire sauce

2 tablespoons lemon juice

3 tablespoons extra virgin olive oil

1/4 cup finely grated parmesan cheese

8 cups romaine lettuce, torn or cut into large chunky pieces

garlic croutons (see recipe below)

grilled shrimp (see recipe below)

salt and pepper, to taste

Whisk the egg substitute, garlic, anchovy paste, mustard, Worcestershire sauce and lemon juice in a small bowl; slowly pour in the olive oil while constantly whisking. Then stir in the parmesan cheese,
and season the dressing with a little salt and pepper. Cover and put in the fridge until you are finished making the shrimp and croutons.

To Make the Croutons:
8 slices whole wheat french (or another “crusty”) bread

1 teaspoon olive oil (or use olive oil spray to make it even lighter)

1 garlic clove

1/8 teaspoon salt

Preheat the oven to 325 degrees. Lightly brush both sides of the bread with the olive oil (or lightly mist it with the olive oil spray). Cut the garlic clove in half and rub the cut half on both sides of the bread; lightly sprinkle with the salt.

Cut the bread into cubes and spread it in one layer on a baking sheet; bake for about 10 minutes (giving the pan a good shake half way through) or until the cubes are crispy and lightly golden brown.

To Make the Shrimp:
1 1/2 pounds large shrimp (about 24 to 32 total) peeled and deveined

1 teaspoon olive oil

1 1/2 teaspoons blackened (or Cajun) seasoning

2 tablespoons lemon juice

Preheat a grill (or countertop grill, or stovetop grill pan) over medium-high heat. Toss the shrimp with the olive oil in a small bowl and coat it very well, then sprinkle it with the seasoning, and place it on the grill. Cook for 2-3 minutes per side. Remove from the grill, transfer to a plate and drizzle with the lemon juice.

To Serve:

In a large bowl, toss the dressing with the lettuce until it is well coated. Add the croutons and lightly toss again. Divide the salad mixture between 4 plates and top each plate with 6 – 8 shrimp.

Makes 4 servings. Per Serving: 322 calories, 11 g total fat, 2 g saturated fat, 0 g trans fat, 13 g carbohydrates, 5 g fiber, 0 g added sugar, 29 g protein, 123 mg sodium, 107 mg cholesterol

I like to serve these crab cakes as a main course with a corn and tomato salsa on the side. They are always a huge hit with dinner guests and because of the intense flavor of the salsa, you can skip the fatty tartar sauce that normally accompanies seafood dishes. If I’m going to serve this dish as a weeknight dinner, I serve it simply with a side of herbed corn and homemade cocktail sauce – not that the salsa is time consuming (it’s not), I’m just too lazy to do the chopping at the end of the day!! Either way, they’re delicious! I have included the recipe for the salsa so that you can try it and decide for yourself.

1 pound jumbo lump crabmeat

1/4 cup fat free mayonnaise

4 scallions, finely chopped (if you can’t find scallions, just substitute a small shallot)

3 tablespoons whole wheat breadcrumbs (I use whole wheat panko)

1 tablespoon coarse grained dijon or english mustard

2 teaspoons lemon juice

1 teaspoon lemon zest, grated

1 egg white

hot pepper sauce, to taste (I normally use between 4-6 drops)

1/2 cup crumbled cornflakes (crumble first, then measure)

Combine the crabmeat, mayonnaise, scallions, breadcrumbs, mustard, egg white, hot pepper sauce, lemon juice and lemon zest in a mixing bowl. Mix well and shape into 8 patties.

Sprinkle the cornflake crumbs onto a plate and dip the crabcakes into them to coat; cover and refrigerate for at least minutes.

Generously spray a large nonstick skillet with cooking spray and place over medium heat. Add the crab cakes and cook for 3-5 minutes per side (try to turn them only once), until slightly crisp and golden brown.

For the salsa:

2 packages frozen corn, thawed (or 3 large ears fresh)

2 large tomatoes, chopped

1/2 cup red onion, finely chopped

1/4 cup fresh cilantro, chopped

1 jalapeno pepper, finely chopped (optional)

1 tablespoon apple cider vinegar

2 teaspoons extra-virgin olive oil

1/2 teaspoon salt

Combine the corn, tomatoes, onion, cilantro, jalapeno, vinegar, olive oil and salt in a small bowl. Serve at room temperature, or just slightly chilled.

Makes 4 servings. Per serving (2 crab cakes and 1/4 of the salsa): 372 calories, 7 g total fat, 0.5 g saturated fat, 0 g trans fat, 42 g carbohydrates, 6 g fiber, 0 g added sugar, 32 g protein, 339 mg sodium, 118 mg cholesterol

Here is another quick and easy summer dinner idea! We all know that we should be eating more healthy fats – especially the Omega fatty acids found in fish. Salmon fillets pair beautifully with asian inspired flavors and lend to this dish a clean, satisfying, summery taste. Paired with green beans and whole wheat noodles, this meal is a total nutritional powerhouse! Try adding an asian-inspired salad to this dinner instead of the normal mixed greens for even extra flair; or serve it “as is” followed by some ripe, chilled tropical fruits with low fat ice cream.

4 (6 ounces each) salmon fillets, skin removed

1 pound soba noodles (or thin whole wheat spaghetti)

1/2 pound green beans (sliced in half lengthwise)

1 garlic clove, finely chopped

1 tablespoon fresh ginger, finely grated

2 tablespoons fresh ginger, thinly sliced

1/2 cup plus 3 additional tablespoons low sodium soy sauce or tamari

2 tablespoons rice wine (or sherry, or white wine)

3 scallions, chopped

1/4 cup rice vinegar

2 tablespoons lemon juice

Preheat the oven to 400 degrees, and bring a large pot of water to a boil. Add the green beans to the pot and cook for about 2 minutes. Use a slotted spoon to transfer the green beans to a bowl of ice water. Let sit in ice water for 30 – 60 seconds, then drain and set aside. Add the noodles to the boiling pot and cook according to the package directions.

While the noodles are cooking, combine 3 tablespoons soy sauce, garlic, grated ginger, and 1 tablespoon of the wine in a baking dish. Place the salmon in the baking dish, and turn the fillets to coat. Scatter the sliced ginger and the scallions over top of the salmon. Cover the baking dish with aluminum foil and bake for 20 minutes (or until salmon is opaque and flakes easily).

While the salmon cooks, combine the rice vinegar, lemon juice, remaining soy sauce, and remaining wine in a small saucepan. Bring the mixture to a boil and cook for about 3 minutes (until the liquid reduces by about half). Remove the pot from the heat and cover with a lid to keep warm. Divide the drained noodles and green beans between 4 serving plates; Top each serving with a salmon fillet and drizzle the glaze over the top of each plate.

Makes 4 servings. Per serving: 312 calories, 9 g total fat, 2 g saturated fat, 0 g trans fat, 16 g carbohydrates, 3 g fiber, o g added sugar, 28 g protein, 201 mg sodium, 85 mg cholesterol

This dish is somewhat of a “short-cut” version of traditional fra diavlo. It comes together really quickly, so it makes a great choice for a weeknight meal. You can vary the amount of heat in this meal by increasing or decreasing the amount of hot pepper to suit your taste. Paired with a salad and some nice warm whole wheat garlic bread, this dish makes a fantastic mid-week meal.

1 pound whole wheat spaghetti, fettuccine, or linguine

1 to 1 1/2 pounds fresh or frozen uncooked shrimp (if using frozen, thaw first)

1 tablespoon extra virgin olive oil

1 large (24-26 ounce) jar pasta sauce

1 teaspoon red pepper flakes or hot sauce

Cook the pasta according to the package directions. While the pasta cooks, heat the olive oil in a large skillet over medium- high heat. Add the shrimp and cook, turning once, until the shrimp turn pink and are cooked through (about 2 minutes per side). Transfer the shrimp to a plate; add the pasta sauce to the skillet and heat through (about 5 minutes or so, stirring occasionally). Drain the pasta and return it to the empty pot: then stir in the heated pasta sauce, shrimp and pepper or hot sauce, and stir well to combine. Place the pot over low heat until everything is warmed through (about 1 – 2 minutes).

Makes 4 servings. per serving: 209 calories, 4 g fat, less than 1 g saturated fat, 0 g trans fat, 7 g carbohydrates, 3 g fiber, 0 g added sugar, 24 g protein, 178 mg sodium, 141 mg cholesterol

Halibut is a firm whitefish that has a nice mild flavor. It is another light, yet satisfying meal for a warm summer evening. This dish is very low in fat and high in protein, and it will only take 30 minutes from the time you pull the fish out of the fridge, until the time you join your family at the table. If you have never had halibut before, it is a very nice choice to try due to the fact that it is not very “fishy” tasting at all. It tends to take on the flavors of whatever it is cooked with, which in the case of this recipe, is a fantastic butter and chive sauce.

4 (6-8 ounces each) fresh halibut fillets (with the skin taken off)

1 pound new or red bliss potatoes

1 pound green beans (or you can substitute asparagus, if you prefer)

*2 1/2 cups dry white wine (or low-sodium chicken broth)*

2 tablespoons unsalted butter

2 tablespoons fresh chives, chopped

1/2 teaspoon salt

1/2 teaspoon black pepper

Place the potatoes in a large pot and add enough cold water to cover them. Bring the pot to a boil and cook them for 10-15 minutes, then add the green beans to the pot and cook about 5 minutes more (the vegetables should be slightly tender – if they are still pretty firm, just boil them for another minute or two).

While the vegetables are cooking, season the halibut with 1/4 teaspoon each of the salt and pepper. Place the halibut in a large skillet and add just enough of the wine or chicken broth to come halfway up the sides of the halibut fillets (*you may not need to use the entire 2 1/2 cups, depending on the size of your skillet.*) Heat the skillet over medium-low heat, and bring the wine to a simmer. Cover the skillet and cook the fish for 6 to 8 minutes (until the centers are opaque and the fish flakes easily).

Transfer the fillets to individual serving plates. Drain the vegetables and divide them among the 4 plates. In the empty vegetable pot (or another small saucepan) heat the butter, chives, and remaining 1/4 teaspoon salt and pepper over medium heat just long enough to melt the butter. Divide the butter mixture between the four plates, drizzling over both the fish and the vegetables. Serve warm.

Makes 4 servings. Per serving: 271 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 13 g carbohydrates, 3 g fiber, 0 g added sugar, 38 g protein, 163 mg sodium, 116 mg cholesterol.