Tuesday, May 09, 2006


1 (6 ounce) fillet orange roughy, or other firm white fish fillet
15 limes, juiced
1/2 pound cooked shrimp (optional)
2.5 tablespoons chopped cilantro
1 red onion, chopped
2 avocados - peeled, pitted, and chopped
2 fresh tomatoes, chopped
2 celery ribs, chopped
pico de gallo
2 teaspoons salt
1 pinch black pepper

1. Cut the raw fish into cubes and spread out in the bottom of a lasagna pan. Pour in enough lime juice to cover the fish; cover dish, and refrigerate overnight.
2. Remove fish from the refrigerator, and mix in shrimp, cilantro, onions, avocados, tomatoes, and celery. Stir in pico de gallo to taste, and season with salt and pepper. Cover, and refrigerate for 2 hours.

Nutritional Facts:
Servings: 4
Calories per serving: 388
Protein: 23

Sunday, May 07, 2006

Roasted Vegetable Lasagna

1 lb plum tomatoes, cut in 1/4-inch slices
1 lb zucchini, cut in 1/4-inch slices
1 lb yellow squash, cut in 1/4-inch slices
2 red bell peppers, cut in 1-inch strips
2 green bell peppers, cut in 1-inch strips
1/2 lb mushroom caps, cut in 1/4-inch slices
1 tsp salt
1 tbsp olive oil
Vegetable-oil cooking spray
1 egg white, lightly beaten
2 containers (15 oz each) "lite" ricotta
2 tbsp bottled pesto sauce
1/3cup grated Parmesan
3 cans (14 1/2 oz each) diced tomatoes with garlic and onion
12 oven-ready lasagna noodles (1 package)
2cups shredded lowfat mozzarella

Preheat oven to 475°F. Toss plum tomatoes, zucchini, squash, peppers, mushrooms, salt, and oil in a bowl. Coat a baking sheet with cooking spray and place vegetables on it; roast 30 minutes. In a bowl, mix egg white, ricotta, pesto, and Parmesan. Coat a 9" x 12" baking pan with cooking spray. Spread 1 can tomatoes on the bottom. Top with 3 noodles. Spoon 1 1/4 cups ricotta mix over noodles, then a layer of 3 cups vegetables, then 1/2 cup mozzarella. Repeat this layer, starting with tomatoes. Add final can tomatoes, three noodles, remaining ricotta mix and vegetables. Top lasagna with last 3 noodles and 1 cup mozzarella. Cover with foil. Bake 30 minutes.

Nutritional information:

Makes 12 servings
Calories 299
Fat 10g (4 g saturated fat)
Carbohydrates 31g
Protein 22g
Makes 12 servings