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Publix GreenWise Market Magazine - Spring 2009
Fishing for an Advantage
 Feasting on fish is a healthy habit, one the American Heart Association suggests indulging in at least twice a week. That’s because fish is low in saturated fats but rich in omega-3 fatty acids, which can help cut your risk of heart disease and inflammation. What’s more, fish is quick and easy to prepare. But many people are more than a little confused about which types are best to consume for their health and for the environment.
Concerns about the sustainability of fish populations or contamination by toxins and chemicals have scared some fish lovers right out of the water. But there are literally schools of low-contaminant fish, with healthy populations, still to choose from—choices such as catfish, wild Alaskan or canned pink/sockeye salmon, canned light tuna and many more.
If you’re concerned about mercury pollution or about overfishing, Brian Halweil, senior researcher at the Worldwatch Institute, offers this advice: “Eat less of the big fish. These are among the most vulnerable populations and are also the fish that live the longest, have the most fat and accumulate the most toxins. Eat lower on the marine food chain, including smaller species that are less endangered because they are more abundant, reproduce faster and feed lower on the food chain.” Log on to the FishWatch website, where you can check out nutrition information and learn more about sustainability, health and safety issues relating to fish consumption. Then try the recipes that follow—all tasty ways to enjoy the catch of the day.
Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in these recipes.
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 Mahi Mahi with Black Bean and Avocado Relish
PREP: 20 MINUTES GRILL: 4 MINUTES
Serve corn tortillas with this dish for a delicious twist on fish tacos.
1 pound fresh or frozen skinless mahi mahi fillets
2 tablespoons snipped fresh cilantro
2 tablespoons snipped fresh oregano
½ teaspoon finely shredded lime peel
2 tablespoons lime juice
1 tablespoon extra virgin olive oil*
1–2 cloves garlic,* minced
¼–½ teaspoon bottled hot pepper sauce
1 15-ounce can black beans,* rinsed and drained
1 medium avocado, halved, seeded, peeled and chopped
Salt
Ground black pepper
ONE Thaw fish, if frozen. In a small bowl combine cilantro, oregano, lime peel, lime juice, oil, garlic and hot pepper sauce. For relish, in a medium bowl combine drained beans and avocado; stir in half of the cilantro mixture. Cover and chill until ready to serve.
TWO Sprinkle fish lightly with salt and pepper. Brush the remaining cilantro mixture over both sides of fish. Grill on the greased rack of an uncovered grill directly over medium coals for 4 to 6 minutes per ½-inch thickness or until fish flakes easily when tested with a fork, carefully turning halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Add fish to greased grill rack. Cover and grill as above.)
THREE To serve, cut fish into serving-size portions. Divide three-fourths of the relish among 4 dinner plates. Arrange fish on top of relish; spoon the remaining relish over fish. Makes 4 servings.
Nutrition Facts per serving: 255 cal., 10 g total fat (1 g sat. fat), 83 mg chol., 369 mg sodium, 18 g carbo., 7 g dietary fiber, 29 g protein. Exchanges: 1 starch, 3.5 lean meat, 1 fat. Carb choices: 1.
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 Nutty Fish and Roasted Sweet Potatoes
PREP: 30 MINUTES BAKE: 35 MINUTES OVEN: 425°F/450°F
More than 80 percent of the fat in this recipe comes from healthy monounsaturated and polyunsaturated sources—including a bonus of omega-3s from the flaxseeds.
Nonstick cooking spray*
1 tablespoon olive oil*
¼ teaspoon ground black pepper
1½ pounds sweet potatoes,* peeled and cut into ¼-inch-thick slices
1⁄3 cup all-purpose flour*
3 egg whites*
2 tablespoons water
¾ cup finely chopped pecans
3 tablespoons ground flaxseeds
½ teaspoon salt
4 4-ounce fresh Publix GreenWise Market Tilapia Fillets
ONE Preheat oven to 425°F. Coat a 3-quart rectangular or oval baking dish and a large baking sheet with nonstick cooking spray; set aside.
TWO In a large bowl combine olive oil and pepper; add sweet potatoes, tossing to coat evenly. Layer sweet potato slices in prepared baking dish. Bake, uncovered, for 30 minutes or until tender. Remove from oven. Cover to keep warm. Increase oven temperature to 450°F.
THREE Place flour in a shallow bowl. In another shallow bowl combine egg whites and the water; beat with a fork. In a third shallow bowl combine pecans, flaxseeds and ½ teaspoon salt.
FOUR Dip each fish fillet in flour, turning to coat both sides and shaking off excess. Dip in egg mixture, then coat generously with pecan mixture. Place fish fillets on the prepared baking sheet. Bake in the 450°F oven until fish flakes easily when tested with a fork. Allow 4 to 6 minutes per ½-inch thickness. Serve fish with sweet potatoes. Makes 4 servings.
Nutrition Facts per serving: 503 cal., 22 g total fat (3 g sat. fat), 56 mg chol., 487 mg sodium, 47 g carbo., 9 g dietary fiber, 32 g protein. Exchanges: 3 starch, 4 lean meat, 3 fat. Carb choices: 3.
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 Salmon Burgers
PREP: 20 MINUTES GRILL: 10 MINUTES
Making patties from fresh salmon (instead of canned) saves more than 300 mg of sodium per serving.
¼ cup light mayonnaise
2 tablespoons chopped fresh dill
1 pound salmon fillets, skinned and cut up
1⁄3 cup fine dry bread crumbs
2 green onions, thinly sliced
¼ teaspoon salt
¼ teaspoon ground black pepper
Nonstick cooking spray*
4 whole wheat hamburger buns, split and toasted
Sliced cucumber* (optional)
Sliced tomato* (optional)
Lettuce leaves* (optional)
ONE In a small bowl combine light mayonnaise and 1 tablespoon of the dill; set aside. In a food processor combine remaining dill, the salmon, bread crumbs, green onions, salt and pepper; pulse until combined and salmon is finely chopped. Form salmon mixture into four 3-inch-diameter patties; lightly coat both sides of patties with nonstick cooking spray.
TWO For a charcoal grill, grill patties on the rack of an uncovered grill directly over medium-hot coals for 10 minutes or until done (165ºF), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium-high. Place patties on grill rack over heat. Cover and grill as above.)
THREE Spread each burger with some of the dill mayonnaise and place in buns along with cucumber and tomato slices and/or lettuce leaves, if desired. Makes 4 servings.
Nutrition Facts per serving: 406 cal., 19 g total fat (3 g sat. fat), 72 mg chol., 609 mg sodium, 29 g carbo., 3 g dietary fiber, 28 g protein. Exchanges: 2 starch, 3 lean meat, 2 fat. Carb choices: 2.
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 Shrimp Taco Wraps
PREP: 15 MINUTES BROIL: 4 MINUTES
Try firm white fish fillets, such as halibut, as a delicious substitute for the shrimp in this recipe.
1 pound fresh or frozen medium peeled and deveined Publix GreenWise Market Shrimp
Nonstick cooking spray*
1 teaspoon ground ancho chile pepper or chili powder
¼ cup light dairy sour cream*
¼ cup Publix GreenWise Market Organic Salsa*
2 cups packaged coleslaw mix
4 8-inch whole grain flour tortillas
1 medium avocado, halved, seeded, peeled and sliced (optional)
Lime wedges
Publix GreenWise Market
Organic Salsa* (optional)
ONE Thaw shrimp if frozen. Preheat broiler. Lightly coat the unheated rack of a broiler pan with nonstick cooking spray. Place shrimp in a large bowl. Sprinkle with ancho chili pepper. Toss to evenly coat shrimp. Arrange shrimp in a single layer on the broiler pan. Broil 4 to 5 inches from heat for 4 to 5 minutes or until shrimp are opaque.
TWO Meanwhile, in a medium bowl stir together sour cream and ¼ cup salsa. Add the 2 cups coleslaw mix; toss to coat. Divide coleslaw mixture among tortillas. Top with shrimp and, if desired, avocado. Roll up tortillas. Serve with lime wedges and, if desired, pass extra salsa. Makes 4 servings.
Nutrition Facts per serving: 291 cal., 6 g total fat (2 g sat. fat), 177 mg chol., 667 mg sodium, 31 g carbo., 3 g dietary fiber, 28 g protein. Exchanges: 2 starch, 3.5 lean meat. Carb choices: 2.
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 Maple Salmon with Greens, Edamame and Walnuts
PREP: 20 MINUTES BROIL: 8 MINUTES
Edamame are green soybeans with a taste reminiscent of both peas and lima beans.
3 tablespoons pure maple syrup*
2 tablespoons Publix GreenWise Market Organic Balsamic Vinegar*
1 tablespoon lemon juice
1 tablespoon Publix GreenWise Market Tangy Dijon Mustard
1 tablespoon finely chopped shallot
¼ teaspoon kosher salt or salt
¼ teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil*
4 4-ounce fresh salmon fillets, about 1 inch thick
1 5-ounce package fresh baby spinach*
½ cup shelled, cooked edamame
1 small red sweet pepper,* cut into strips
¼ cup chopped walnuts, toasted
ONE In a small saucepan combine maple syrup, vinegar, lemon juice, mustard, shallot, salt and black pepper. Remove 2 tablespoons of the maple syrup mixture. For the dressing, in a small bowl stir together the 2 tablespoons maple syrup mixture and the olive oil.
TWO For the glaze, bring the remaining maple syrup mixture to a boil; reduce heat. Simmer, uncovered, about 5 minutes or until syrupy. Remove from heat.
THREE Preheat broiler. Place fish on the greased unheated rack of a broiler pan, tucking under any thin edges. Brush fish with half of the glaze. Broil 6 to 7 inches from heat for 5 minutes. Turn fish over; brush with remaining glaze. Broil for 3 to 5 minutes more or until fish flakes easily when tested with a fork.
FOUR Meanwhile, in a large bowl combine spinach, edamame, sweet pepper strips and nuts. Drizzle spinach mixture with dressing; toss to coat. Arrange on 4 serving plates. Add a fillet to each plate. Makes 4 servings.
Nutrition Facts per serving: 411 cal., 25 g total fat (4 g sat. fat), 66 mg chol., 311 mg sodium, 19 g carbo., 3 g dietary fiber, 27 g protein. Exchanges: 1 starch, 1 vegetable, 3 lean meat, 3 fat. Carb choices: 1. |
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