Dr. Atkins' New Diet Cookbook (14 page)

Preheat oven to 350° F.

Mix soy sauce and sake together. Place scallops in a glass baking dish. Pour soy sauce mixture over scallops and place in refrigerator for ½ hour. Heat sesame oil in a skillet. Sauté mushrooms for 2 minutes. Turn off heat and allow to cool in oil. Place scallops in oven and bake for 10 minutes. Spoon sour cream into a small dish. Spoon 1 tablespoon of sauce from scallops over mushrooms and artfully arrange them on top of sour cream. Enjoy eating by dipping a scallop in the mushroom sour cream mixture.

T
OTAL
G
RAMS
33.4
G
RAMS PER
S
ERVING
8.4

6 servings

2½ pounds swordfish steak

juice of 1 lemon

3 teaspoons garlic paste (available in a tube)

2 tablespoons fresh dill (or 1 tablespoon dried, minced)

1 medium tomato, thinly sliced

½ pound shiitake mushrooms, sliced

3 tablespoons olive oil

½ cup shelled sunflower seeds

½ pound sugar snap peas, trimmed

¼ cup dry white wine

3 ounces herbed goat cheese, crumbled

Preheat oven to 350° F.

Wash and dry swordfish. Sprinkle both sides with lemon juice and place in a covered glass baking dish.

Spread garlic paste evenly on fish. Top with dill, tomato, and mushrooms. Sprinkle olive oil and sunflower seeds evenly across the top.

Spread snap peas over fish; pour wine over the peas.

Cover and place in oven for 20 minutes. Uncover, add goat cheese and cook for 10 minutes more, basting frequently.

T
OTAL
G
RAMS
50.4
G
RAMS PER
S
ERVING
8.4

4 servings

4 fish fillets (sole, salmon, halibut, or flounder)

juice of 1 lemon

1 small onion

seasoned salt

1 tablespoon butter

3 large mushrooms, thinly sliced

¼ cup water

½ cup dry white wine

Preheat oven to 350° F.

Wash fillets in a mixture of water and lemon juice and dry. Place in a covered glass baking dish. Melt butter in a pan over medium heat. Add mushrooms, sprinkle with ½ teaspoon seasoned salt. Cook for 2 minutes. Stir in water and wine. Bring to a boil and pour over fish. Cover, place in oven, and poach for 15 minutes. For salmon, allow 5 minutes additional cooking time.

T
OTAL
G
RAMS
10.4
G
RAMS PER
S
ERVING
2.6

4 servings

2 pounds halibut fillets

seasoned salt

3 slices bacon, diced

¼ pound shiitake mushrooms, sliced

¼ cup celery, diced

2 tablespoons onion, diced

1 clove garlic, minced

1 tablespoon parsley, minced

3 tablespoons sweet butter, melted

½ cup dry white wine

¼ cup Parmesan cheese

paprika to taste

Preheat oven to 350° F.

Sprinkle fillets with salt. Allow to stand for about 10 minutes. Place in a glass baking dish.

In skillet, sauté bacon, mushrooms, celery, and onion until vegetables are soft and bacon is crisp. Add garlic and cook 2 minutes more. Add parsley, and blend well.

Spread mixture over fillets, roll up, and fasten with toothpicks.

Place 1 tablespoon melted butter in bottom of baking dish. Add fish.

Pour remaining butter over fish, and add wine.

Sprinkle with Parmesan cheese and paprika.

Bake for ½ hour.

T
OTAL
G
RAMS
11.6
G
RAMS PER
S
ERVING
2.9

6 servings

3 pounds flounder fillets

lemon juice

salt and pepper

1 teaspoon dried tarragon

2 cups sour cream

1 tablespoon minced chives and parsley

Preheat oven to 350° F.

Oil a baking dish just large enough to hold fish fillets. Rub fillets with lemon juice, salt, and pepper, and place in dish.

Sprinkle with tarragon. Cover with sour cream and bake for 20 minutes, or until fish flakes easily.

Remove from oven, and sprinkle with chives and parsley. Serve immediately.

T
OTAL
G
RAMS
22.5
G
RAMS PER
S
ERVING
3.8

6 servings

2 pounds flounder fillets

salt to taste

3 slices bacon, diced

¼ pound shiitake mushrooms, sliced

¼ cup diced celery

2 tablespoons diced onion

1 clove garlic, diced fine

1 tablespoon parsley, minced

3 tablespoons butter, melted

½ cup dry white wine

¼ cup grated Parmesan cheese

paprika

Preheat oven to 350° F.

Sprinkle fillets with salt. Allow to stand for about 10 minutes.

Sauté bacon, mushrooms, celery, and onion in a nonstick skillet until vegetables are soft and bacon crisp. Add garlic. Cook for 2 minutes more. Add parsley, and blend well.

Spread mixture over fillets, roll them up, and fasten with toothpicks. Place 1 tablespoon melted butter in bottom of baking dish. Add fish.

Pour remaining butter over fish, and add wine.

Sprinkle with Parmesan cheese and paprika.

Bake for ½ hour.

T
OTAL
G
RAMS
11.7
G
RAMS PER
S
ERVING
2.0

4 servings

4 fillets of red snapper, about 1½ pounds

½ stick butter, softened

1 teaspoon fennel seeds

½ teaspoon lemon juice

¼ teaspoon dried tarragon

1 clove garlic, minced

seasoned salt to taste

¼ cup olive oil

1 teaspoon grated lemon rind

½ bay leaf

Wash and dry fish. Combine butter, fennel seeds, lemon juice, tarragon, garlic, and salt. Spread butter mixture on fish fillets, roll them up, and fasten with toothpicks.

Combine oil, lemon rind, and bay leaf in baking dish. Add fish and marinate in refrigerator for 1 hour. Turn once. Drain fish and reserve marinade.

Preheat oven to 350° F.

Bake for 45 minutes. Serve with warmed marinade on side.

T
OTAL
G
RAMS
1.5
G
RAMS PER
S
ERVING
0.4

4 servings

4 trout fillets, about 1½ pounds

5 tablespoons tomato sauce

8 tablespoons cider vinegar

3 tablespoons olive oil

1 tablespoon minced onion

4 drops Tabasco sauce (optional)

½ packet sugar substitute

Cut fish into ½-inch pieces. Arrange attractively in shallow serving dish.

Combine remaining ingredients. Mix well. Pour over fish and cover. Place in refrigerator for 24 hours.

Preheat oven to 350° F.

Bake, uncovered for 45 minutes.

T
OTAL
G
RAMS
13.4
G
RAMS PER
S
ERVING
3.4

10 servings

2 envelopes unflavored gelatin

1½ cups cold water

⅔ cup sour cream

1 cup mayonnaise

1½ pounds fresh salmon, cooked, skinned, and boned

½ teaspoon onion powder

1 tablespoon capers, drained

2 teaspoons dill

1 cup cucumbers, seeded, chopped, and peeled

1 teaspoon salt

Soften gelatin in cold water. Heat until completely dissolved. Cool.

Mix sour cream and mayonnaise together. Add gelatin, and chill until slightly thickened.

Flake salmon and add onion powder, capers, dill, cucumbers, and salt. Mix well with sour cream and mayonnaise.

Pour into 5-cup mold. Refrigerate until firm.

Unmold and serve.

T
OTAL
G
RAMS
17.4
G
RAMS PER
S
ERVING
1.7

4 servings

2 cups canned tuna, drained, or 1 pound fresh tuna, poached, skinned and boned

2 teaspoons diced onion

2 teaspoons capers

1 cup mayonnaise

½ cup water

½ cup heavy cream

½ teaspoon salt

¼ teaspoon paprika

½ teaspoon curry, or to taste

Preheat oven to 350° F.

Drain fish. In a small bowl flake fish. Add onion and capers to fish.

Combine mayonnaise, water, cream, salt, and paprika. Stir until smooth.

Add half the sauce to fish and mix. Place mixture in buttered loaf pan or baking dish. Bake for 30 minutes.

Add curry to remaining sauce. To serve, slice fish loaf and spoon sauce over slices.

T
OTAL
G
RAMS
8.4
G
RAMS PER
S
ERVING
2.1

2 servings

2 tablespoons butter

2 tablespoons onion, chopped

3 slices boiled ham, cut into strips

1 clove garlic, minced

½ cup bean sprouts

¼ head cabbage, shredded

1 pound raw shrimp, shelled and deveined

4 servings
Fish Stock
(
page 71
)

paprika

Preheat oven to 350° F.

Melt butter in saucepan, add onion, and sauté until soft. Add ham and garlic, and sauté for 3 minutes. Add bean sprouts, and sauté for about 3 or 4 minutes until lightly browned.

Place shrimp in small casserole. Add uncooked cabbage to bean sprout mixture. Spread over shrimp.

Pour
Fish Stock
over all. Sprinkle with paprika. Cover dish with lid or aluminum foil and bake for 30 minutes.

T
OTAL
G
RAMS
21.6
G
RAMS PER
S
ERVING
5.4

4 servings

2 tablespoons olive oil

½ cup onion, minced

2 cloves garlic, minced

2 pounds raw shrimp, shelled and deveined

8 ounces tomato sauce

½ cup clam broth

1 teaspoon basil

¼ teaspoon oregano

2 teaspoons salt

pepper to taste

8 ounces shredded mozzarella cheese

¼ cup grated Parmesan cheese

Preheat broiler

Heat 1 tablespoon oil in skillet. Sauté onion until golden, add garlic, and sauté 1 minute.

Add shrimp and sauté for 3 minutes, remove from pan and place in a baking dish.

In skillet, heat remainder of oil, add tomato sauce, clam broth, oregano, and basil. Simmer for 15 minutes. Salt and pepper to taste.

Pour over shrimp and add shredded mozzarella cheese on top. Top with Parmesan and broil until bubbly.

T
OTAL
G
RAMS
32.6
G
RAMS PER
S
ERVING
8.1

2 servings

½ pound medium shrimp, shelled and deveined

generous dash seasoned salt

generous dash garlic powder

1 egg, beaten

¼ cup grated Parmesan cheese

½ pound sea scallops

¼ cup heavy cream

2 tablespoons sweet butter

3 strips cooked bacon, diced

¼ cup dry white wine

¼ cup heavy cream

tarragon

Sprinkle shrimp with salt and garlic powder. Dip shrimp in egg and then coat with Parmesan cheese.

Sprinkle scallops with additional salt and garlic powder, dip into heavy cream, and then coat with Parmesan cheese.

Melt butter in pan. Add bacon, scallops, and shrimp. Brown on both sides; add wine and simmer for 10 minutes. Add ¼ cup cream and simmer gently for 10 minutes longer. Garnish with tarragon.

Total Grams 13.6
Grams per Serving 6.8

2 servings

4 frozen lobster tails, thawed

½ stick butter

1 tablespoon fresh chopped ginger (or ½ tablespoon dried)

1 teaspoon dried tarragon

½ teaspoon dry mustard

seasoned salt

Preheat broiler.

Remove soft part of lobster tail with scissors. Hit hard shell slightly with mallet or cleaver to make it lie flat. Melt butter. Add ginger, tarragon, mustard, and salt. Spoon generously over tails and allow to stand 20 minutes.

Broil about 4 inches from heat for 10-15 minutes with meaty side up. Baste often.

T
OTAL
G
RAMS
2.8
G
RAMS PER
S
ERVING
1.4

8 servings

¼ cup chopped toasted almonds (see
Toasted Nuts
recipe,
page 67
)

2 eggs plus 2 egg yolks

2 teaspoons Dijon mustard

2 teaspoons seasoned salt