CO-OP SPOTLIGHT

GRILLED MAHI-MAHI WITH SUMMER CORN SALSA

Prep: 15 minutes | Cook: 20 minutes | Servings: 4 3 cups shredded red cabbage 1/4 cup sliced red onion 2 tablespoons diced jalapeño 1/4 cup apple cider vinegar 2 tablespoons olive oil 1 tablespoon sugar 1/2 teaspoon cumin 1/4 teaspoon salt 1 avocado, cut into small chunks 2 limes 1/4 cup minced cilantro 4 ears of corn, shucked 1 pound mahi-mahi fillets, 1 inch thick 1/2 teaspoon cumin 1/4 teaspoon ground cayenne 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon olive oil

Note: Catfish and halibut would make good substitutes for mahi-mahi in this recipe.

In a bowl, toss cabbage, red onion, jalapeño, vinegar, 2 tablespoons olive oil, sugar, 1/2 teaspoon cumin, and 1/4 teaspoon salt. In a separate bowl, lightly toss avocado, juice of one lime, and cilantro. Cover and place both bowls in fridge. Preheat grill to high. Place corn on grill and cook, turning often until charred on all sides, about 10 minutes. Set aside to cool.

Gently pat fish fillets with a kitchen towel and sprinkle with 1/2 teaspoon cumin, cayenne, 1/4 teaspoon salt, and pepper. Brush fillets with 1 tablespoon olive oil. Place on grill until edges are opaque and the flesh releases easily, about 4 minutes per side. Let rest skin side up on a plate. Cut corn kernels off the cob and mix into the avocado salsa. Cut second lime into wedges. Plate fish with the cabbage salad and corn/avocado salsa. Serve with lime wedges.

Per serving: 356 calories, 22 grams fat (4 grams saturated fat), 19 grams total carbohydrates, 6 grams fiber, 24 grams protein.

PAN-FRIED TILAPIA WITH CANNELLINI BEANS AND SWISS CHARD

Prep: 10 minutes | Cook: 15 minutes | Servings: 4 1 bunch Swiss chard 1 small yellow onion 2 tablespoons olive oil 2 cloves garlic, minced 1/4 teaspoon smoked paprika 1/2 cup vegetable broth 1 pint cherry (or grape) tomatoes, cut in half 2 15-ounce cans cannellini beans, drained and rinsed 1 pound tilapia fillets, 1 inch thick 1/2 teaspoon garlic powder 1/2 teaspoon pepper 1/4 teaspoon salt 1/4 cup flour

Note: Rainbow trout, orange roughy, or flounder would work well as substitutes for the tilapia in this recipe. If fillets are thinner or thicker than recommended, adjust cook time accordingly.

Dice chard stems and yellow onion. Heat 1 tablespoon olive oil in a medium skillet over medium heat. Cook onion and chard stems for 5 minutes, until tender. Stir in garlic, smoked paprika, broth, and torn chard leaves, covering to simmer until leaves are wilted, about 2 minutes. Add cherry tomatoes and beans until heated through, 2 to 3 minutes. Keep burner on warm, stirring occasionally.

In a wide bowl, mix garlic powder, pepper, salt, and flour. Dust the fish in flour mixture. In a medium skillet, heat remaining olive oil on medium-high. Fry fish for 3 minutes on each side, until golden. Press down on edges of fillets so they cook evenly. Serve over beans and chard.

Per serving: 375 calories, 10 grams fat (1.5 grams saturated fat), 40 grams total carbohydrates, 10 grams fiber, 34 grams protein.

SMOKED TROUT FISH PIES

Prep: 15 minutes | Cook: 30 minutes | Servings: 4 1/2 pound cod 2 cups milk 2 tablespoons butter 2 leeks, sliced thin 3 tablespoons flour 1 tablespoon horseradish 1 cup frozen peas 1/4 cup chopped dill (set aside a few sprigs for garnish) zest of 1 lemon 1/2 teaspoon salt 1/8 teaspoon black pepper 8 ounces boneless smoked trout 2 cups prepared and seasoned mashed potatoes 2 tablespoons butter, melted Preheat oven to 400 F. In a medium saucepan, place cod and pour in milk. Slowly heat until milk is steaming and fish is poached, about 5 to 7 minutes. Remove cod and separate into small pieces, removing any skin. Set aside. In a medium skillet, melt 2 tablespoons of butter. Add sliced leeks and sauté for about 5 minutes. Stir in flour for 1 minute, or until it begins to smell nutty. Gradually whisk in horseradish and milk from poaching. Continue to whisk as sauce thickens for a few minutes. Add peas, dill, lemon zest, salt, pepper, cod, and flaked smoked trout, stirring to combine. Divide into 4 individual ramekins. Use a piping bag or spatula to spread mashed potatoes onto the top of each ramekin, then brush with melted butter. Place ramekins onto a baking sheet to avoid dripping and bake for 15 to 20 minutes, until golden and bubbling. Garnish with dill sprigs.

Per serving: 522 calories, 21 grams fat (10 grams saturated fat), 45 grams total carbohydrates, 4 grams fiber, 39 grams protein.