Healthy Suggestions

Recipe adapted from Eating Well After Weight Loss Surgery by Patt Levine and Michele Bontempo-Saray

Mustard-Crusted Halibut

1 tablespoon Dijon mustard
1 tablespoon whole-grain mustard
1 teaspoon of lemon rind, grated
1 teaspoon fresh thyme, chopped
1 tablespoon light soy sauce
1 pound of halibut fillets, skinned
½ cup ground soy nuts
1 tablespoon fresh parsley, chopped
Olive oil cooking spray
1 garlic clove, minced
1 cup of clam juice
Salt and pepper to taste

  1. In shallow bowl, combine mustards, lemon rind, thyme, and soy sauce. Dip fish and turn to coat both sides, then remove fish (do not discard mustard mixture in bowl)
  2. On a flat plate, mix ground soy nuts and parsley and dredge coated fillets in mixture, turning to coat both sides.
  3. Coat a medium nonstick skillet with cooking spray and sauté fish over medium heat. Reduce heat to low and sauté for 3 minutes on each side until golden crisp and cooked through. Remove fish and keep warm.
  4. Sauté garlic for 1 minute until golden brown. Stir in clam juice and reserved mustard mixture, scraping up any brown bits, and simmer for 3 minutes until slightly reduced.

Makes 4 servings.

247 calories, 32 grams of protein per serving, 9 grams of fat.

Zucchini Pancakes

4 cups of grated zucchini, about 1 pound
¼ cup grated parmesan
¼ cup fresh basil, chopped
2 tablespoon fresh chives, chopped
1 packet of artificial sweetener (splenda)
6 tablespoon egg white substitutes
Cooking spray
½ cup fat-free sour cream
Salt and pepper to taste

  1. Place grated zucchini in a colander, let stand for 20 minutes at room temperature, then wrap zucchini in 3 layers of paper towels, top with another three layers of towels, and wring out as much liquid as possible.
  2. Place zucchini in a bowl and mix with cheese, basil, chives, and sweetener.
  3. In a separate bowl, beat egg whites with an electric mixer until they hold stiff peaks, and then gently fold onto zucchini mixture.
  4. Heat cooking spray in a 10-inch nonstick skillet over moderately high heat until hot but not smoking. Spoon 2 tablespoon or zucchini mixture per pancake into skillet (skillet should accommodate about 5 pancakes at a time), flattening slightly, and sauté 3 minutes each side, turning once, until golden brown.
  5. Remove cooked pancakes to plate and keep warm. Re-spray skillet and repeat cooking steps until all pancakes are cooked
  6. Top with fat free sour cream and add salt and pepper to taste.

Makes 4 servings (16 pancakes)

88 calories, 7 grams of protein per serving, 2 grams of fat