Cancer-Fighting Cookbook (12 page)

This hearty and flavorful stew can also be made with chicken or ham instead of seafood. This makes a delicious meal when served with biscuits and a fruit salad.

1. In large soup pot, heat olive oil over medium heat. Add onion and celery; cook and stir 5 minutes.
   

2. Add carrots and potatoes; cook and stir 3 minutes longer.
   

3. Add rice; cook and stir 2 minutes.
   

4. Add stock, water, salt, pepper, and tarragon and bring to a simmer. Reduce heat, cover, and simmer about 15 minutes, or until rice is almost tender.
   

5. Cut snapper into 1″ pieces. Add to pot along with shrimp and scallops; stir to blend. Cover, and simmer for 5–8 minutes, until fish flakes and shrimp and scallops are opaque.
   

6. In small bowl, toss cheese with arrowroot. Stir into soup; cook and stir until cheese melts. Serve immediately.
   

PER SERVING
Calories: 400 | Fat: 12g | Sodium: 680mg | Carbohydrates: 31g | Fiber: 3g | Protein: 40g

Fish for Stew

You can pick and choose different varieties of fish to include in this recipe. Remember that some fish cook faster than others. The general rule is to cook for 10 minutes per inch of thickness. In a stew, shrimp cook in about 3–5 minutes; mussels and clams take 6–8; and white fish cooks in 5–9 minutes.

Fennel is sweet and tastes like licorice, especially when grilled. It imparts its distinctive flavor to the mild fish using this grilling method.

1. Prepare and preheat grill.
   

2. Slice fennel bulbs lengthwise into ½″ slices, leaving the stalks and fronds attached.
   

3. Brush fennel and haddock with olive oil on all sides to coat. Sprinkle fish with salt, pepper, and paprika. Place fennel on grill 6″ above medium coals, cut-side down. Arrange fish on top of fennel and close the grill.
   

4. Grill for 5–7 minutes or until fennel is deep golden brown and fish flakes when tested with fork.
   

5. Remove fish to serving platter, sprinkle with lemon juice, and cover.
   

6. Cut the root end and stems from the fennel and discard. Slice fennel and place on top of fish; serve immediately.
   

PER SERVING
Calories: 260 | Fat: 12g | Sodium: 190mg | Carbohydrates: 9g | Fiber: 4g | Protein: 28g

Purchasing Haddock

Haddock has a fine white flesh. Fresh haddock will hold together well and will be firm. Fillets should be translucent; if you notice the fillet has a chalky hue to it, it is old. Refrigerate your haddock as soon as possible after purchase, either in the original wrapping from the fishmonger or in an airtight container, and use it within 24 hours. If you freeze the fish it should last 3 months.

Almonds contain lots of healthy monounsaturated fat. Just a few add great flavor and crunch to this classic recipe.

1. Preheat oven to 425°F. Line a baking sheet with parchment paper and set aside.
   

2. In shallow dish, combine egg and milk; beat until combined.
   

3. On plate, combine bread crumbs, ground almonds, basil, salt, and thyme and mix well.
   

4. Dip the fish into the egg mixture, then in the crumb mixture to coat. Place on prepared baking sheet.
   

5. In a small bowl, combine lemon juice, water, and melted butter; sprinkle over the fish. Sprinkle sliced almonds over fish.
   

6. Bake for 8–10 minutes or until fish flakes easily when tested with fork. Sprinkle with green onions and serve immediately.
   

PER SERVING
Calories: 290 | Fat: 13g | Sodium: 380mg | Carbohydrates: 14g | Fiber: 2g | Protein: 28g

Almonds

Almonds are a delicious tree nut. We use them in various ways in cooking. Plain whole almonds come with the skin attached. Blanched almonds have had their skins removed. Sliced almonds are thinly sliced, unblanched whole almonds. Slivered almonds are blanched almonds cut into little sticks. If a recipe calls for ground almonds, slivered almonds are the best choice; grind them in a food processor.

This beautiful method of cooking delicate fish is perfect for entertaining. The packets make a gorgeous presentation.

1. Prepare and preheat grill.
   

2. In a small skillet, heat oil over medium heat. Add onion and garlic; cook and stir until tender, about 6–7 minutes. Remove from heat and stir in wine, salt, and pepper.
   

3. Return to high heat and boil until reduced by half, about 5 minutes. Remove from heat and stir in tarragon. Set aside.
   

4. Tear off four 12″ × 18″ pieces of heavy duty foil and place on work surface. Divide spinach into quarters and place on foil. Cut fish into 4 pieces and place on top of spinach. Spoon onion mixture on fish and top with green bell pepper.
   

5. Bring up long edges of foil and, leaving some space for steam expansion, seal with a double fold, then fold in short ends to seal.
   

6. Place on grill rack 6″ from medium coals. Grill, turning packets twice and rearranging on grill, until fish flakes easily when tested with fork, about 15–20 minutes. Serve immediately.
   

PER SERVING
Calories: 170 | Fat: 4.5g | Sodium: 320mg | Carbohydrates: 7g | Fiber: 3g | Protein: 23g

En Papillote

Food cooked in foil or parchment paper is called en papillote. This method of cooking keeps food moist and is an excellent way to cook delicate foods like greens and fish. The food steams in the packet, sealing in juices and flavor. Warn your guests to be careful opening these packets because steam will billow out.

Salmon is marinated for a while, then grilled to perfection in this delicious and easy recipe. Serve with roasted potatoes and steamed veggies.

1. In 13″ × 9″ glass baking dish, combine orange juice, lemon juice, olive oil, mustard, garlic, and dill. Add salmon steaks; turn to coat. Cover and refrigerate 1–2 hours.
   

2. Prepare and preheat grill. Make sure grill is clean. Lightly oil the grill rack with vegetable oil.
   

3. Add salmon and grill 6″ from medium coals 9–12 minutes, turning once, until fish flakes easily when tested with fork. Discard remaining marinade.
   

PER SERVING
Calories: 270 | Fat: 13g | Sodium: 210mg | Carbohydrates: 3g | Fiber: 0g | Protein: 34g

Salmon

Salmon is so good for you; try to eat it two times a week. This oily fish contains longchain omega-3 fatty acids EPA and DHA, thought to be especially valuable to cancer patients. The fats in salmon help reduce the risk of heart disease, cholesterol levels, and blood-clotting ability, which can help prevent heart attacks. Omega-3s may also help cancer patients tolerate chemotherapy better, according to some new research in Italy.

Sturdy vegetables are used in this stir-fry because they can continue cooking while the salmon steams.

1. In small bowl, combine rice vinegar, honey, gingerroot, arrowroot, hoisin sauce, and pepper. Mix well and set aside.
   

2. In large skillet or wok, heat oil over high heat. Add onion, peas, and carrots. Stir-fry for 3–4 minutes or until vegetables begin to soften. Add red bell pepper.
   

3. Immediately place salmon fillet on top of vegetables. Reduce heat to medium, cover, and cook for 4–5 minutes or until salmon flakes when tested with fork.
   

4. Stir the vinegar mixture and add to skillet or wok. Turn heat to medium-high; stir-fry 2–3 minutes to break up the salmon until the sauce bubbles and thickens. Serve immediately over hot cooked rice.
   

PER SERVING
Calories: 280 | Fat: 10g | Sodium: 220mg | Carbohydrates: 26g | Fiber: 5g | Protein: 20g

Hoisin Sauce

Hoisin sauce is used in Asian cooking. It's a rich, thick, dark, and sweet sauce that stands up to the rich flavors of salmon. It is used sparingly, usually mixed into a stir-fry sauce or marinade. Hoisin sauce is made from fermented soybeans, vinegar, sugar, garlic, and chili peppers. Look for a variety without MSG.

This recipe combines two cancer-fighting foods: fish and almonds. And, it's delicious!

1. Preheat oven to 350°F.
   

2. In a microwave-safe bowl, mix celery and onion with juices and orange zest; microwave on high 2 minutes, or until mixture comes to a boil. Add rice; stir to moisten, adding water 1 tablespoon at a time if necessary to thoroughly coat rice. Cover and let stand 5 minutes.
   

3. Rinse fillets and pat dry between paper towels.
   

4. Prepare baking dish with nonstick spray. Spread rice mixture in dish; arrange fillets on top. Season fillets with salt and pepper, if using.
   

5. Combine butter and almonds in a microwave-safe bowl; microwave on high 30 seconds, or until butter is melted. Stir; spoon over top of fillets.
   

6. Cover and bake 10 minutes. Remove cover and bake another 5–10 minutes, or until fish flakes easily when tested with a fork and almonds are lightly browned.
   

PER SERVING
Calories: 240 | Fat: 5g | Sodium: 95mg | Carbohydrates: 21g | Fiber: 1g | Protein: 26g

Serve this super-quick and colorful dish with brown-rice pilaf and a green salad.

1. Rinse scallops and pat dry. Sprinkle with salt and pepper. Set aside.
   

2. In large skillet, heat olive oil and butter over medium-high heat. Add the scallops and don't move them for 3 minutes. Carefully check to see if the scallops are deep golden brown. If they are, turn and cook for 1–2 minutes on the second side. Remove to serving plate.
   

3. Add peaches to skillet and brown quickly on one side, about 2 minutes. Turn peaches and add wine to skillet; bring to a boil.
   

4. Remove from heat and add blueberries. Pour over scallops, sprinkle with lime juice, and serve immediately.
   

PER SERVING
Calories: 280 | Fat: 10g | Sodium: 320mg | Carbohydrates: 18g | Fiber: 3g | Protein: 26g

Scallops

Scallops are shellfish that are very low in fat. Sea scallops are the largest, followed by bay scallops and calico scallops. They should smell very fresh and slightly briny, like the sea. If they smell fishy, do not buy them. There may be a small muscle attached to the side of each scallop; pull that off and discard it because it can be tough.

Some people avoid scallops due to their texture. If you're having texture issues with eating due to treatment, you may want to avoid them.