Perfect for those in South Beach Diet Phase 1. In later phases, you can add cooked soba noodles. Substitute chopped scallions if you don't like cilantro.
Cod, sole, or flounder may be substituted for the orange roughy.
This recipe is based on a South Beach Diet cookbook recipe. The introduction states, "Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents." Additionally, Dr. Oz, in his You, the Owner's Manual book, states that "The best fish (those with the least mercury and PCBs [polychlorinated biphenl]) are wild, line-caught salmon (almost all canned salmon is wild, healthful salmon), mahi mahi, catfish, flounder (sole), tilapia, and whitefish."
This twist on a classic salade Niçoise uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives. Lovely served as an untraditional brunch, special weekend lunch or light supper.
Buck's tuna salad is made with dolphin-safe dry-pack albacore tuna, which goes into an electric mixer with mayo, onion, and celery. Because it's in a mixer instead of a food processor, you get flakes of fish and it never turns to mush. There's just enough mayo to hold it together, and the celery and red onion seem insignificant - until you taste. It has the right amount of crunch and onion bite. Like Buck's tuna salad at Whole Foods, this is made in a mixer. Make two cans at once, so the beaters can whir the salad properly. The tuna should not be pureed or pasty, but a little flaky.
The fish stew uses fresh boneless cod simmered in a tomato and red wine broth. Chunks of potatoes help to give the stew some heft, while green olives, onions, and fresh herbs add depth. The meal begs for a loaf of crusty Italian bread.
When life gives you lemons, make risotto. The clean, citrusy spark brightens both the asparagus and the shrimp (though you can omit the shrimp to turn this from a main course into a side dish).
Rare, even raw tuna may be in vogue - but it is not to everybody's taste. That said, it's best not to let the pendulum swing too far in the other direction, either. Dry, overcooked tuna is no treat. Where, then, is that perfect middle ground of moist, tender tuna with just the barest hint of pink at the center? Italian cooks braise tuna to bring out its best. The final drizzle of extra virgin olive oil just before serving unifies the elements of each dish.