Lobster rolls? Check. Crab cakes? Yum. We took some of the best seafood classics and lightened them so they’re healthier and bursting with really fresh flavour.

Mexican-style grilled corn

Mexican-style Grilled Corn

Mexican-style Grilled Corn

  • SERVES: 4
  • PREP TIME: 4 MINUTES
  • COOK TIME: 5 MINUTES

YOU’LL NEED

  • 4 ears of corn
  • 2 tbsps non-fat sour cream
  • 57g Cotija or ricotta salata cheese, finely grated, or queso fresco, crumbled
  • 1 tsp minced fresh coriander
  • 1 tsp chilli powder
  • 1 lime, cut into 8 wedges

1 /Preheat grill to medium-high. Husk corn, leaving two to three inner layers attached. Fold layers back and tie with discarded piece of husk to form handle.

2 /Place corn on grill and cook, turning frequently, for five to seven minutes or until lightly charred. Remove from heat.

3 /Slather corn with layer of sour cream. Top with cheese, coriander and chilli powder. Serve with lime wedges.
● NUTRITION FACTS PER SERVING
180 calories, 6g fat (2g saturated), 30g carbs, 8g protein, 4g fi bre, 97mg calcium, 1mg iron, 145mg sodium

Fennel-beet salad

  • SERVES: 4
  • PREP TIME: 10 MINUTES
  • COOK TIME: 60 MINUTES

YOU’LL NEED

  • 227g beets
  • 2 tbsps olive oil
  • 1 head fennel
  • 1 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • 1 clove garlic, minced
  • ½ tsp Dijon mustard
  • ¼ tsp salt
  • ¼ cup walnut pieces
  • 28g sweet gorgonzola cheese, crumbled
  • ¼ cup chopped fresh parsley Freshly ground black pepper to taste

1 /Preheat oven to 175 deg C. Coat beets with one teaspoon olive oil, wrap in aluminium foil and bake for 60 minutes
or until cooked through. Remove from oven and cool for 10 minutes. Then place under running water and rub skins from beets (wear gloves to stop staining). Dice coarsely and set aside.

2 /Discard fennel stalk and halve bulb. Use mandoline to shave bulb into thin slices.

3 /In large bowl, whisk together lemon juice and zest, garlic, mustard and salt. Slowly drizzle in remaining olive oil and continue whisking until thoroughly combined.

4 /Heat small pan over medium. Add walnut pieces and cook, stirring frequently, for two to three minutes or until toasted. Set aside.

5 /Add beets, fennel, walnut pieces, Gorgonzola and parsley to dressing. Toss to coat, add pepper to taste and serve.
● NUTRITION FACTS PER SERVING

179 calories, 14g fat (3g saturated), 12g carbs, 4g protein, 4g fi bre, 86mg calcium, 1mg iron, 319mg sodium.

Fennel-Beet Salad

Fennel-Beet Salad

Vinegar slaw

  • SERVES: 4
  • PREP TIME: 5 MINUTES
  • (PLUS 30 MINUTES RESTING TIME)
  • COOK TIME: 3 MINUTES

YOU’LL NEED

  • 3 cups shredded Chinese cabbage
  • 1 cup finely julienned carrots (about 2 large ones)
  • 2 tbsps cider vinegar
  • 1 tbsp sugar
  • ½ tsp salt
  • ¼ cup shelled sunflower seeds
  • 4 scallions, thinly sliced

1 /In large bowl, combine cabbage, carrots, cider vinegar, sugar and salt. Toss to coat, cover and refrigerate for at least 30 minutes, allowing cabbage to wilt.

2 /Heat small pan over medium. Add sunflower seeds and cook, stirring frequently, for two to three minutes or until lightly toasted and fragrant. Set aside.

3 /Add scallions to chilled slaw and toss. Top with toasted sunflower seeds and serve.

● NUTRITION FACTS PER SERVING
90 calories, 3g fat (<1g saturated), 14g carbs, 3g protein, 4g fi bre, 55mg calcium, 1mg iron, 332mg sodium

Vinegar Slaw

Vinegar Slaw

Caribbean shrimp skewers

  • SERVES: 4
  • PREP TIME: 10 MINUTES
  • COOK TIME: 4 MINUTES

YOU’LL NEED

  • ½ cup pineapple juice
  • 1 tbsp fresh lime juice
  • 1 tsp lime zest
  • 2 tsps Sriracha hot sauce
  • 1 tsp minced fresh thyme
  • 1 minced shallot
  • 1 clove garlic, minced
  • ½ tsp salt
  • 2 tsps cornstarch
  • 454g (about 20) tail-on large shrimps, peeled and deveined
  • 1 lime, cut into 8 wedges

1 /If you are using bamboo skewers, soak for at least 30 minutes before using. Preheat grill to medium-high.

2 /In small bowl, whisk together rum, both juices, lime zest, Sriracha sauce, thyme, shallot, garlic, salt and cornstarch. Microwave on high for one minute, whisk and repeat until thickened.

3 /Place fi ve shrimps on each skewer, coat with rum sauce and grill over medium-high for two minutes. Turn
skewers over, brush with more sauce and grill for another one and a half minutes. Turn skewers a fi nal time, brush with sauce and serve with lime wedges.

● NUTRITION FACTS PER SERVING
197 calories, 2g fat (<1g saturated), 8g carbs, 26g protein, <1g fi bre, 112mg calcium, <1mg iron, 1,450mg sodium

Lobster rolls

  • SERVES: 4
  • PREP TIME: 15 MINUTES
  • COOK TIME: 10 MINUTES

YOU’LL NEED

  • 1 680g lobster
  • 1 small stalk celery, minced (leaves reserved)
  • 1 tbsp minced shallot
  • 1 tsp olive oil
  • ½ tsp fresh lemon juice
  • 1 tbsp butter, softened
  • 4 top-split buns Celery salt to taste

1 /If you are using pre-steamed lobster, skip to second step. If not, boil large pot of water. Drop lobster in, head fi rst, and cover pot. Simmer and cook for 10 minutes. Remove lobster from water and set aside until cool enough to handle.

2 /Use lobster cracker and pick all meat from tail, claws, legs and carapace. Coarsely chop and toss in medium bowl with celery, shallot, olive oil and lemon juice. Set aside.

3 /Heat pan to medium. Spread butter on outside of buns and toast for one minute per side or until golden. Set aside

4 /Stuff buns evenly with lobster mixture and divide among four plates. Sprinkle tops with celery salt to taste,
garnish with celery leaves (if desired) and serve.

● NUTRITION FACTS PER SERVING
302 calories, 8g fat (3g saturated), 23g carbs, 33g protein, 1g fi bre, 224mg calcium, 2mg iron, 1,012mg sodium

HEALTHY TIP: Use fresh produce – not fatty mayo – to enhance lobster’s rich fl avour.

Grilled stuff ed clams

  • SERVES: 4
  • PREP TIME: 6 MINUTES
  • COOK TIME: 10 MINUTES

YOU’LL NEED

  • 2 tsps olive oil
  • 113g fresh chorizo
  • ½ tsp salt
  • 1 cup panko breadcrumbs
  • 2 dozen littleneck clams
  • 2 scallions, thinly sliced

1 /Preheat grill to medium-high. Meanwhile, heat 25cm saute pan over medium. Add one teaspoon olive oil and chorizo. Season with salt and cook for fi ve minutes, breaking up meat and stirring often. When cooked through,
remove from heat and toss with breadcrumbs. Set aside.
2 /Place clams on hot grill and close lid. Cook for six to eight minutes or until clams open. Using tongs, transfer clams to dish (try not to spill juices from shells). Discard any that did not open.
3 /Spoon chorizo-breadcrumb mixture over clams, top with scallions and drizzle with remaining olive oil. Divide among four plates and serve.
● NUTRITION FACTS PER SERVING
308 calories, 14g fat (5g saturated), 19g carbs, 24g protein, 1g fi bre, 64mg calcium, 17mg iron, 1,360mg sodium

Pink champagne granita

  • SERVES: 4
  • PREP TIME: 6 MINUTES
  • COOK TIME: 10 MINUTES

YOU’LL NEED

  • ¼ cup plus 2 tbsps sugar
  • 1½ cups grapefruit juice
  • 2 cups dry rose champagne or sparkling wine
  • 1 tbsp lemon zest Lemon wedge

1 /In small saucepan, combine quarter cup sugar with two tablespoons water. Cover pan, bring to boil and then remove syrup from heat.
2 /Combine sugar syrup, grapefruit juice and champagne in bowl and refrigerate until cold. Pour mixture into fl at, non-reactive baking pan or glass dish and freeze. Every 30 minutes, drag fork through it to break up ice. Return to freezer. Repeat for two hours or until you get icy slush.
3 /On small plate, combine remaining sugar and lemon zest. Run lemon wedge around rims of four martini glasses and dip them into lemon sugar to coat rims. Divide granita among glasses and serve.
● NUTRITION FACTS PER SERVING
198 calories, <1g fat (0g saturated), 32g carbs, 1g protein, 1g fi bre, 16mg calcium, <1mg iron, 2mg sodium

HEALTHY TIP: Baking instead of frying crab cakes slashes up to 88 per cent of the fat and 59 per cent of the calories.

Baked crab cakes

  • SERVES: 4
  • PREP TIME: 10 MINUTES
  • (PLUS 25 MINUTES FREEZING)
  • COOK TIME: 6 MINUTES

YOU’LL NEED

  • 2 egg whites
  • 1 slice multigrain bread, torn into small pieces
  • 2 tbsps milk
  • 2 tbsps minced celery
  • 1 tsp minced chives
  • 1 tsp minced fresh coriander
  • ¼ tsp salt
  • ¼ tsp freshly ground black pepper
  • 227g fresh jumbo lump crabmeat, picked over
  • 1 cup panko breadcrumbs
  • 142g bag mixed baby greens
  • 2 tsps olive oil
  • 4 lemon wedges

For the tartar sauce

¼ cup non-fat plain Greek yogurt

2 tbsps non-fat sour cream

2 minced cornichons (small pickled gherkins)

1 tsp minced fresh parsley

1 tsp minced capers

1 tsp minced chives

1 /In medium bowl, whisk together one egg white, bread and milk. Let sit for fi ve minutes, then stir to break up bread. Mix in celery, chives, coriander, salt and pepper. Fold in crabmeat. Divide mixture evenly into four portions and form each into round patty. Transfer to parchment paper-lined plate and freeze for 25 minutes.

2 /Make tartar sauce: In small bowl, whisk together Greek yogurt, sour cream, cornichons, parsley, capers and chives.

3 /Preheat broiler and position rack about 15cm from heat source. Whisk remaining egg white with two tablespoons water. Pour panko breadcrumbs into shallow dish. Dip crab cakes into egg white, then into breadcrumbs, covering both sides. Place on parchment paper-lined baking sheet.

4 /Place crab cakes under broiler for fi ve to seven minutes or until beginning to brown. Transfer to oven shelf and bake for one to three minutes more or until golden brown.

5 /Divide mixed greens evenly among four plates and drizzle with olive oil. Place crab cake on each and serve with dollop of tartar sauce and lemon wedge on side.
● NUTRITION FACTS PER SERVING
210 calories, 4g fat (1g saturated), 26g carbs, 17g protein, 2g fi bre, 87mg calcium, 1mg iron, 473mg sodium

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