The cooking time will vary depending on the size of the potatoes. Large potatoes (about 2 1/2 inches in diameter will require the full 18 minutes; potatoes that are less than 1 inch in diameter may be done in just 8 minutes.
- unsalted butter
- Table salt and ground black pepper
Try to purchase fillets that are of similar size, and avoid those that weigh less than 5 ounces because they will cook too quickly. A nonstick skillet ensures that the fillets will release from the pan, but for the sauce a traditional skillet is preferable because its light-colored surface will allow you to monitor the color of the butter as it browns.
- Fish
- unbleached all-purpose flour
- Table salt and ground black pepper
- vegetable oil
- unsalted butter
- Browned Butter
- chopped fresh parsley leaves
- lemon juice from 1 lemon
CALORIES 348(23% from fat); FAT 9g (sat 4g,mono 2.2g,poly 2.6g); PROTEIN 43.4g; CHOLESTEROL 50mg; CALCIUM 325mg; SODIUM 848mg; FIBER 1.5g; IRON 2.1mg; CARBOHYDRATE 22.4g
- olive oil
- vertically sliced Vidalia or other sweet onion
- part-skim ricotta cheese
- Worcestershire sauce
- black pepper
- ground turkey breast
- large egg white
- Cooking spray
- light rye bread
- country-style Dijon mustard
CALORIES 297(43% from fat); FAT 14.3g (sat 3.3g,mono 6.1g,poly 3.7g); PROTEIN 37.5g; CHOLESTEROL 87mg; CALCIUM 54mg; SODIUM 723mg; FIBER 1g; IRON 1.1mg; CARBOHYDRATE 2.2g
- sesame seeds
- freshly ground green peppercorns
- freshly ground black pepper
- grated orange rind
- sea salt
- Cooking spray
- sweet soy sauce
CALORIES 197(38% from fat); FAT 8.4g (sat 3.3g,mono 3.2g,poly 0.4g); PROTEIN 25.9g; CHOLESTEROL 78mg; CALCIUM 36mg; SODIUM 274mg; FIBER 0.3g; IRON 2.1mg; CARBOHYDRATE 3.3g
- freshly ground black pepper
- kosher salt
- Cooking spray
- dry red wine
- freshly ground green peppercorns
- cornstarch
- water
- butter
CALORIES 465(14% from fat); FAT 7.1g (sat 1g,mono 2.7g,poly 2.4g); PROTEIN 40.5g; CHOLESTEROL 259mg; CALCIUM 149mg; SODIUM 831mg; FIBER 2.1g; IRON 6.8mg; CARBOHYDRATE 57.3g
- cornstarch
- low-sodium soy sauce
- sherry
- brown sugar
- freshly ground black pepper
- salt
- canola oil
- grated peeled fresh ginger
- sliced shiitake mushrooms
- chopped green onions
- peeled and deveined large shrimp
- hot cooked rice
CALORIES 132(20% from fat); FAT 3g (sat 0.4g,mono 2.1g,poly 0.4g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 28mg; SODIUM 200mg; FIBER 2.8g; IRON 1.1mg; CARBOHYDRATE 24.1g
- Cooking spray
- sherry vinegar
- chopped fresh flat-leaf parsley
CALORIES 194(23% from fat); FAT 4.9g (sat 0.5g,mono 2.9g,poly 1.1g); PROTEIN 6.2g; CHOLESTEROL 3mg; CALCIUM 31mg; SODIUM 585mg; FIBER 2g; IRON 1.7mg; CARBOHYDRATE 31.1g
- olive oil
- minced fresh thyme
- freshly ground black pepper
- Cooking spray
CALORIES 383(27% from fat); FAT 12.7g (sat 2.7g,mono 5.5g,poly 3.3g); PROTEIN 44g; CHOLESTEROL 63mg; CALCIUM 110mg; SODIUM 515mg; FIBER 6.6g; IRON 4.6mg; CARBOHYDRATE 21.9g
- Tuna :
- grated lemon rind
- fresh lemon juice
- Dijon mustard
- olive oil
- freshly ground black pepper
- Cooking spray
- Salad:
- red wine vinegar
- olive oil
- salt
- freshly ground black pepper
- Dijon mustard
- chopped seeded peeled cucumber
- chopped flat-leaf parsley
- capers
- mixed salad greens
CALORIES 331(46% from fat); FAT 17g (sat 6.8g,mono 7.9g,poly 0.7g); PROTEIN 30.4g; CHOLESTEROL 79mg; CALCIUM 29mg; SODIUM 366mg; FIBER 3.1g; IRON 5.1mg; CARBOHYDRATE 11.1g
- hot water
- black pepper
- all-purpose flour
- olive oil
- tomato paste
- chopped fresh thyme
- dry red wine