Seafood

Salmon Cakes with Spicy Lemon Aioli

by Steph

Salmon Cakes with Spicy Lemon Aioli

7-9 Weight Watchers Points+

I made my salmon with Balsamic Glaze the other night and of course I had way too much salmon.  But I had planned on using the left overs to experiment with some salmon cakes.  Glad I did.  They were better then the Balsamic Glazed Salmon.  These were really really good, and very satisfying.  I had them for lunch and was not hungry again until dinner.  If you know me at all, that is REALLY rare.  Not much fills me up, I am always hungry.  The aioli sauce has quite a kick to it, you can cut back on the hot sauce, or leave it out entirely.  I had the salmon cakes for lunch with the aioli, then had 1 for dinner over a big salad with balsamic dressing, both equally delicious.

The points breakdown can vary.  You can make 6 cakes (3 servings) for 9 point with the aioli, 7 points with out the aioli.  Or you can make 4 larger cakes and the points value would be 6 for 1 cake with or without the aioli (Can’t figure out that one folks, but it is, what it is).

Ingredients

For the Salmon Cakes

2 Garlic Cloves

½ medium red bell pepper, diced small

12 ounces Cooked Salmon (you could use canned)

½ cup Panko Breadcrumbs, divided

2 TBS. chopped parsley

2 diced scallions (about ¼ cup)

2 TBS Hellman’s low fat mayo

1 tsp. Dijon mustard

¼ tsp. salt

1/8 tsp. pepper

½ tsp. old bay seasoning

 

For the Aioli

3 TBS Hellman’s low fat mayo

Juice of 1 Lemon

1 tsp. lemon zest.

¼ tsp. Siracha or hot pepper sauce (depending on taste)

1 tsp. capers

salt to taste

 

Equipment

 

Mixing bowl

Baking sheet

Cooking Spray

 

Preheat your broiler.  In a small skillet coated with cooking spray sauté the pepper for about 4 minutes, add garlic and sauté for another minute.

In a mixing bowl, break up your salmon into large chunks.

Add the bell pepper, garlic, and scallions.

Then add mayo, Dijon mustard, salt and pepper and mix well.


Add ¼ cup panko and parsley, stir to combine.

Form into either 6 small or 4 large patties.

Place remaining ¼ cup panko into a pie plate or shallow bowl and coat each crab cake with panko.

Place on a baking sheet sprayed with cooking spray. Lightly coat them with cooking spray.

Broil for 10 minutes total, flipping halfway through, until they are crispy and golden brown delicious :-)

Top with Aioli Sauce

Enjoy!!

Nutritional Information

3 Servings

9  Points+

311 Calories; 15.9g fat; 2.9 Sat. Fat; 71mg Cholesterol; 13.7 Carbohydrates; 1.2g Fiber; 1.9g Sugar; 26.5g Protien.

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Balsamic Glazed Salmon with Asparagus

by Steph

Balsamic Glazed Salmon with Asparagus

9 Weight Watchers Points+

For years I was scared to eat salmon, I kept saying I didn’t like it.  I don’t know why, I never tried it.  Up until a few years ago, a piece of salmon never past my lips.  I think, like most people, did not want to eat it due to the fat content (I had the same fear of avocados) silly me. A lot of people feel this way; they don’t want to waste the fat or “points” (on WW) on salmon.  But it really is very beneficial, it’s rich in omega-3, which can lower your risk of heart disease and help arthritis. It has also been known to aide in fat loss, eating certain fats can make you lose fat. Who would’ve thought! :-)

I know I have a good recipe too when Tom, who complained all day that we were eating fish for dinner, ate every last bit of his salmon.  It’s a super simple recipe, and uses my favorite new sauce, balsamic glaze.  You guys have to try this stuff; it’s so darn yummy.  And its versatile, it’s good on both dinner and desserts. My neighbor and I had it over strawberries the other night and it was Delish!!

 

Ingredients

  • 24 oz. salmon (whole or 4-6 oz. fillets)
  • ¾ cup balsamic vinegar
  • 2 TBS honey
  • 1 TBS Dijon mustard
  • ½ TBS olive oil
  • Salt and pepper to taste
  • ¼ tsp. garlic powder
  • 1 Bunch of asparagus
  • 2 tsp salt
  • Salt and pepper to taste
  • 2 garlic cloves, minced

Equipment

  • 1 small pot
  • 2 baking sheets

 

Preheat your oven to 400 degrees. Mix together the balsamic vinegar, Dijon mustard and honey.

Place balsamic mixture in a small pot and bring to a boil.  Reduce heat and let it simmer uncovered for 15 minutes.  Remove from heat and let cool. You will end up with a little shy of 1/2 cup.

Place the salmon on a baking sheet.  Brush the salmon with ½ TBS olive oil and season with salt, pepper and ¼ tsp. garlic powder.  (I made extra salmon so I could make salmon cakes with the left overs)

Trim the asparagus.  If you hold the asparagus at either end and bend it half, it will snap in the right spot.

Coat the asparagus with 2 tsp. olive oil, season with salt, pepper and 2 minced garlic cloves.

Lay in a single layer on a baking sheet

Add both the fish and the asparagus in the oven and cook for 15 minutes, or until fish flakes easily with a fork.

*If you are using fillets you will need to decrease the cooking time to 10 minutes for the salmon.  Add the asparagus for 5 minutes then put salmon in the oven.

Place fish on platter with asparagus and drizzle with balsamic glaze.

Enjoy!!

 

Nutritional information

Makes 4 servings

9 Weight Watchers Points+

389 Calories; 15.6g fat; 2.4g Sat. Fat; 101mg Cholesterol; 20.6 Carbohydrates; 2.1g fiber; 18.5g Sugar; 38.3g Protein

 

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Shrimp in Spicy Cream Sauce

by Steph

Shrimp in Spicy Cream Sauce

7 Weight Watchers points+

You want to hear another confession from me?  I love cream sauces, GASP!!  I know, I know, it’s soooo bad for you, but its really good.  Most cream sauces are made with heavy cream and can pack anywhere from 25-50 fat grams.  I gain 5 pounds just thinking about it.  My lightened up version of shrimp in spicy cream sauce only has 7 grams of fat per serving and 7 Weight Watchers points+. Much more figure flattering, especially entering bathing suite season.   I served mine as a main dish over brown rice, but you could also serve this in smaller portions as an appetizer.

 

Ingredients

  • ¾ lb. uncooked, cleaned and peeled shrimp
  • 2 tsp. olive oil
  • 1 large garlic clove, minced
  • ¼ tsp. crushed red pepper
  • ¼ cup diced scallions
  • ½ cup fat free half and half
  • 1-2 tsp. Siracha (or other hot sauce)
  • 1 TBS light butter (I used Land’O Lakes)
  • Juice from 1 lemon
  • 1 tsp cornstarch

Equipment

  • 2 bowls
  • 1 large skillet

 

In a medium bowl combine the shrimp, olive oil, crushed red pepper, garlic and scallions. Let them sit for 15 minutes.

In a separate bowl, mix the Siracha and fat free half and half

Heat a large skillet coated with a little cooking spray over medium high heat, add the shrimp.

Cook for 3-4 minutes until the shrimp start to curl and turn pink.

Add the half and half and 1 TBS of light butter.  Stir to combine.

Mix the cornstarch and lemon juice.  Add to the pan, and cook for another minute or two until the shrimp is completely cooked and everything is warmed through.

Serve over rice or pasta.

Enjoy!!

 

Nutritional Information (with out rice or pasta)

Makes 2 Main course servings

7 Weight Watchers Points+ per serving

212 Calories; 7.6g Fat; 2g sat. Fat; 336mg Cholesterol; 12.8g Carbohydrates; 0.6g Fiber; 4.9g Sugar; 23.9 Protein (calculated through calorie-count.com, some data may not be accurate)

 

 

 

 

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Creamy Parmesan Shrimp and Pasta

by Steph

Creamy Parmesan Shrimp and Pasta

11 Weight Watchers Points+

Creamy Parmesan Shrimp, yuuuummmmm.  Nothing wrong with this dish, it’s fabulous.  Ok, it’s a teensy weensy bit high in points but its so worth it.  And it has bacon in it, and really if a dish has bacon in in, could it be bad? It’s great for company, a little indulgent without being completely awful for you. And the recipe is easily doubled or tripled. I only made it for two because just my husband and I will eat it, and shrimp does not make good left-overs.

This recipe just takes minutes to make.  If you put your pasta on first, it will be done by the time its cooked.

 

Ingredients

  • ½ TBS light butter
  • ½ tsp olive oil
  • 1 TBS whole wheat flour
  • 1 Cup cooked whole wheat penne
  • ¾ lb shrimp, peeled and deveined
  • 2 slices of center cut bacon, cooked and crumbled.
  • 1/3 cup grated parmesan cheese
  • 1/3 cup frozen peas, defrosted
  • ½ cup 2% milk (or skim, it does not change the points value, so 2% is a little better)
  • 1 garlic clove
  • ½ tsp salt
  • ¼ tsp pepper
  • ¼ cup parsley, optional

Equipment Needed

  • 1 small mixing bowl
  • 1 large skillet (with tall sides)

 

First bring a pot of water up to a boil and add your pasta.  Cook your bacon and crumble it (or cut it into pieces), set aside

Season your shrimp.  In a large skillet, over medium high heat, melt your butter and olive oil.  Add the shrimp and garlic.  Cook for 2 minutes

Add the peas, cook until the shrimp are just pink and start to curl.  Remove them from the skillet and set aside.

In a bowl, whisk the flour, milk and salt and pepper.  Pour the mixture into the skillet and whisk continuously for 2-3 minutes.

 

 

Add the parmesan cheese and whisk for about 3-4 until thick and creamy.

Return the shrimp and peas to the pan, add the cooked pasta and cook until shrimp is warmed through.

Sprinkle bacon and parsley over top. I might have had a glass of wine while cooking this and kinda forgot to add the parsley.  OOPS oh well, I DID NOT forget the bacon.

Hope you enjoy!!

 

Nutritional Information

2 servings

11 WW Points+ per serving

CALORIES 275; FAT 7.3g; SAT. FAT 1.2g;  CHOLEST. 341mg; CARB. 10.1g; FIBER 2.2g; SUGAR 1.2g; PROTEIN 42.4g

(Calculated through calorie-count.com, some data may not be accurate)

 

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Tilapia with Crab Stuffing

by Steph

Tilapia with Crab Stuffing

7 Weight Watchers Points+

I have a hard time resisting anything that is crab stuffed on a menu.  Crab is just so darn delicious.  The only problem when you get crab stuffing at restaurants is, its usually swimming in butter.  The flavor of crab is so delicious, you really don’t need all that butter.  This recipe for crab stuffing can be used for any fish, or in large shrimp.  I have the recipe on two pieces of fish but it makes quiet a bit, you could divide it up over 4 fish (4 servings) and drop the points+ value down to 5pp per serving.

 

Ingredients

  • 4 oz lump crabmeat
  • 1 slice of wheat bread
  • 1 egg white
  • 1 medium scallion, diced small
  • 2 TBS light mayo
  • 1 TBS chopped parsley
  • Juice from 1 lemon
  • ¼ tsp garlic powder
  • ¼ tsp Worcestershire sauce
  • 1/4 – 1/2 tsp old bay seasoning
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 2 – 5oz pieces of tilapia
  • 1 TBS light butter melted
  • lemon slices (optional)

Equipment Needed

  • Food Processor
  • Small mixing bowl
  • Baking dish sprayed with cooking spray or lined with parchment paper
  • Knife and cutting board

Instructions

Preheat your oven to 350.  Add bread to your food processor and pulse to make breadcrumbs

In a small bowl add all ingredients except tilapia and melted butter.  Mix well.

Place tilapia in a baking dish and season with salt and pepper.

Top the fish with the crabmeat. Drizzle the crab mixture with the melted butter.

Bake for 25-30 minutes until fish is cooked through and crab stuffing is browned.

Serve with slices of lemon.

Enjoy!!

 

Nutritional Information

7 WW Points+ per serving

CALORIES 271; FAT 7.7g; SAT. FAT 1.3g;  CHOLEST. 103mg; CARB. 11.4g; FIBER 1.9g; SUGAR 1.7g; PROTEIN 38.4g

(Calculated through calorie-count.com, some data may not be accurate)

 

 

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Shrimp with Basil, Feta and Orzo

by Steph

Shrimp with Basil, Feta and Orzo

Sorry for two shrimp posts so close together but I love shrimp.  I always try to keep a bag of frozen shrimp in the freezer at all times.  They are so good for a quick meal, they defrost in minutes.  This recipe originally came from cooking light, and was 13 points+.  It was a little high for my liking so I made a couple changes and got it down to 9 points+ per serving. I cut the olive oil in half, and used fat free feta (found it at Trader Joes). Now normally I am NOT a fan of fat free cheese, but the feta is not bad.  You could use reduced fat of regular feta instead but it will change the points+ value.  This makes 2 servings but could easily be doubled.

 

Ingredients:

  • 1 Cup cooked Orzo
  • ¾ cup sliced scallions
  • 2 oz fat free feta
  • 1 TBS lemon Juice
  • ¼ tsp salt
  • ¼ tsp pepper
  • 12 oz raw shrimp, cleaned
  • ¼ cup basil
  • 1 tsp olive oil
  • 1 Cud petite diced tomatoes, drained
  • Cooking spray

Equipment

  • Mixing bowl
  • Baking dish with lid

Instructions

Preheat oven to 450.  While the orzo cooks, prep your other ingredients.

Juice your lemon

Slice the scallions

Chop your basil

Mix the basil and the shrimp and set aside

In a mixing bowl, add your orzo

Add Scallions

Then Tomatoes (drained well)

Then Feta, lemon juice and olive oil

Mix well and Fold in the shrimp

Place in a baking dish coated with cooking spray and cover.

Bake for 20-25 minutes

Let it rest for a few minutes before serving

Enjoy!!

Nutritional Information

9 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 338; FAT 2.9g; SAT. FAT 0.3g;  CHOLEST. 345mg; CARB. 37.5g; FIBER 3.1g; SUGAR 2.8g; PROTEIN 42.3g

(Calculated through loseit.com, some data may not be accurate)

 

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Shrimp Bok Choy Stir-Fry

by Steph

Stir-fry is the best, isn’t it?  They are an easy healthy way to get a complete meal loaded with good for you veggies.  Tom even eats all his veggies in a stir-fry. This is a good one, its got a little kick to it and a Thai flare with some peanut butter added in at the end. Yum, who doesn’t love peanut butter?? If you don’t, there is something wrong with you :-) This is a big serving and its only 6 weight watchers points+.  I ate mine with out rice but Tom had his with some brown rice.    If you don’t have a wok, you can just use a large deep skillet.

 

Here are your ingredients

  • 12 oz uncooked shrimp, cleaned and peeled
  • 1 TBS grated ginger
  • 2 Garlic Cloves
  • 3 TBS  low sodium soy sauce
  • 2 tsp cornstarch
  • ½ cup chicken broth
  • 1/4 – ½ tsp Siracha (or any hot pepper sauce)
  • 1 TBS creamy natural peanut butter
  • 1 small bunch of bok choy
  • ½ small onion
  • ½ Red Bell Pepper
  • 1 container of Shitake Mushrooms

Equipment Needed

  • Cutting Board & Knife
  • Small Bowl
  • Ziploc bag
  • Wok

In a small bowl, mix the ginger, garlic, soy sauce, siracha and 1 tsp of cornstarch.

Add the shrimp and the soy sauce mix to a Ziploc bag and let the shrimp marinate for 20-30 minutes.

I use this time to chop and prep all my veggies for the stir-fry. Slice the bok choy into strips (you can eat the stem and all on bok choy)

Slice the pepper and onion into thin strips

To prep the shitake mushrooms, first remove the stems and then slice the caps into strips.

Heat the Wok over medium high heat, coat with cooking spray.  Add all your vegetables and cook for 5-7 minutes until the Bok choy wilts.

Remove the bok choy and recoat the wok with cooking spray.  Add the shrimp and cook about 3-4 minutes until they are cooked through.    Remove the shrimp

In a separate bowl mix chicken stock with 1 tsp of cornstarch.  Add to the wok and scrape the browned bits off the bottom of the pan.

Cook for about 5 minutes until sauce thickens.

 

Add the 1 TBS of peanut butter

MMMMMM

mix well until combined.

Return the vegetables and shrimp to the pan, cook for another minute or two until warmed through.

Serve by itself or over rice. Enjoy!!

Nutritional Information (without rice)

Makes 2 servings

6 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 319; FAT 4.6g; SAT. FAT 0.8g;  CHOLEST. 345mg; CARB. 32.4g; FIBER7.6 g; SUGAR 11.7g; PROTEIN 38.6g

(Calculated through loseit.com, some data may not be accurate)

 

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Macadamia Nut Crusted Mahi Mahi with Spicy Orange Sauce

by Steph

I went to a wedding once and had this Macadamia nut crusted Mahi Mahi that was out of this world.  To this day I have yet to re-create it. But this recipe here comes close.  Its delicious, even Tom eats it, sans sauce, he doesn’t like fruit in his meals for some weird reason. Picky, Picky, Picky :-) Just kidding.

The recipe with the sauce is 6 Weight Watchers Points+.  Mahi Mahi is such a wonderful fish too, its a real meaty piece of fish, also delicious in fish tacos. Tom and I went fishing in Mexico a long time ago (pre kids) and I caught a Mahi Mahi, Fun Times.

Here are your ingredients:

For the fish

  • 1 Can light coconut milk (1/3 cup gets absorbed during the marinating)
  • 16 oz Mahi Mahi
  • 1 oz macadamia nuts
  • ¼ cup panko bread crumbs

For the sauce:

  • 1 tsp grated ginger
  • 1/4 tsp siracha (Asian chili sauce)
  • ½ cup low sugar or no sugar added Orange Marmalade
  • ½ chicken broth

 

Equipment needed:

  • Bowl
  • Baking Dish
  • Food Processor
  • small pot or pan for sauce

Prehat the oven to 425.  Put the Mahi Mahi in a bowl and cover with the light coconut oil and let marinate for about 30 minutes

Meanwhile, chop your macadamia nuts in a food processor until they are crumbly like

Mix the Panko and the Breadcrumbs

Remove fish from the coconut milk and season with salt and pepper

Roll the fish in the panko-nut mixture until coated.  Place on a foil lined baking dish and lightly spray with cooking spray

Cook for 15-20 minutes until browned and fish is cooked through.

While  fish cooks, make the sauce.  Place the ginger, marmalade, chicken broth, and chili sauce in a pan and cook over medium high heat until the sauce has reduced by half


Serve with the fish.

 

Enjoy!!
Nutritional Information
Recipe Makes 4 Servings

6 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 329; FAT 7.4g; SAT. FAT 1.3g;  CHOLEST. 106.6mg; CARB. 33.8g; FIBER 0.9g; SUGAR 17g; PROTEIN 28.9g

(Calculated through loseit.com, some data may not be accurate)

 

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Dumpling Fest 2012

by Steph

Every year, our former neighbor and close friend Sarah, throws a party called “dumpling fest”.  A bunch of us get together to make these totally delicious dumplings.  This year she invited me over early to help get them all together.  Of course I jumped at the opportunity, now I have the recipe (Yippy!) and I can share it with you folks.  The party was a great time, lots of wonderful people and great conversions.  The food wasn’t so bad either

When I sat down with my trusty calculator, I was happy to find out this dumpling recipe is weight watchers points+ friendly.  We have the serving size at 10, I know it seems like a lot, but seriously when you eat them you won’t want to stop at ten.  The recipe Sarah gave me serves about 40-50 people. I broke down the recipe for you into non-party proportions. Your welcome :-)

Just a heads up that I have not made it yet in smaller proportions but am going too. And the pictures are of the larger quantities

*** We used a food processor to chop/mince all ingredients

Here are your ingredients:

  • 1/2 cup finely minced ginger
  • 1/2 head of Napa Cabbage
  • 1/4 cup scallions
  • 1 lb lean ground turkey (93%)
  • 1/2 tsp sesame oil
  • 2 tbs low sodium soy sauce
  • 1 tbs canola oil
  • 1/2 cup cooked shrimp
  • 1/2 cup chopped cilantro
  • 50 wonton wrappers
Optional Toppings
  • Rice Wine Vinegar
  • Soy Sauce
  • Sesame Oil
  • Minced Ginger
  • Minced Garlic

Equipment needed:

  • large pots/bowls, to mix
  • food processor
  • cutting board/knife
  • measuring spoons and cups

Get together your ingredients

Seriously do you see the size of these scallions??

 

Peel your ginger, with either a peeler, a knife or a spoon

 

Put the ginger in your food processor with the “s” attachment

 

 

Shred the nappa cabbage

 

Shred your shrimp (make sure the shrimp is cooked – boiled…sarah boiled hers with some old bay, oregano and bay leaf)

 

As you finish processing each thing, add it to your mixing pot (or pots in our case)

 

Here’s a shot of our cooking assistants :-) I think they wanted the shrimp

Next, Mince your scallions (by hand). We tried using the food processor:
Failed
So we did it by hand
Much better
Chop your cilantro by hand
Here’s Sarah Mixing
Add your liquids, Soy sauce, sesame oil, and canola oil.  Make sure it smells right. I know that sounds weird, but you’ll know the smell. If its not really fragrant you might need to add more soy or sesame oil.  But careful with the  sesame oil, its very potent
We let the mixture rest in the fridge for the day (about 6-7 hours).  Then filled the dumplings at the party.
You take one wrapper, and wet all the edges with water.  Put a generous tsp of filling in the center
Fold the wrapper in half or in a triangle.
OR if you are talented, you can make other dumpling shapes. Like these fancy pants ones here
Aren’t they pretty??  (curtesy of Rich…he’s a chef, can you tell?) You make a triangle and then fold the edges in across the bottom and seal.
To cook the dumplings you bring a large pot of water to a boil.  When the water boils, add your dumplings.
The water will stop boiling.  When the water comes to a boil again, add a cup of cold water
When the water comes back up to a boil the dumplings are done. Drain and serve
Top with whatever you like and Enjoy!
I had a little soy sauce and garlic on mine.
Nutritional Information (without toppings)
Makes 5 Servings (50 wontons total)
10 Wontons per serving

 

11 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 431; FAT 12g; SAT. FAT 2.5g;  CHOLEST. 78.9mg; CARB. 53.3g; FIBER 3.5g; SUGAR 2.6g; PROTEIN 25.7g

(Calculated through loseit.com, some data may not be accurate)

 

 

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Flounder with Mustard Chive Sauce

by Steph

 

So maybe you overdid it this weekend?  Thats alright, it happens.  There was a lot of celebrating this weekend with our big G-Men win over here. There was a lot of food eaten.  Here is a nice light and tasty meal to make up for it :-) It very simple to make, takes just minutes to pull together. And flounder takes just minutes to cook.

This was a fish dish that Tom actually ate. So it was good.  Not many fish recipes pass the Tom test. This one did.  I have another one in the making…Going to try perfecting Macadamia nut Crusted Mahi Mahi.  Look for that recipe soon.

Here are your ingredients:

  • 24 oz flounder (or other white fish)
  • 2 tsp olive oil
  • Salt and pepper to taste
  • 1/2 cup Fat free plain greek yogurt
  • 2 tsp agave nectar
  • 1 tsp Dijon Mustard
  • Juice from 1 Lemon
  • 2 TBS chives

Equipment Needed

  • baking dish
  • small bowl & spoon
  • cutting board & knife

 

Preheat your broiler and top each flounder with 1/2 tsp of olive oil. Season with salt and pepper

 

Broil fish for about 6-7 minutes until the fish is done and flakes with a fork.

To make the sauce, chop your chives

 

Add the chives to a bowl with the yogurt, lemon juice, agave nectar and dijon mustard.  Mix well and season with salt and pepper to taste

 

When the fish is done, spoon the sauce over the top your fish

 

Serve with potato wedges or rice and a vegetable for a delicious complete meal.

Enjoy!

Adapted from Giada

Nutritional Information

4 Servings

5 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 248; FAT 4.9g; SAT. FAT 0.9g;  CHOLEST. 115.7mg; CARB. 4.4g; FIBER 0.1gg; SUGAR 3.4g; PROTEIN 44.2g

(Calculated through loseit.com, some data may not be accurate)

 

 

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