Recipes for Healthy Living

Mediterranean Fish

Serves 4; 3 ounces fish and 2 tablespoons tomato mixture per serving

Vegetable oil spray
4 dry-packed sun-dried tomato halves, finely chopped
2 tablespoons water
8 kalamata olives, finely chopped
2 tablespoons diced pimiento
2 tablespoons finely snipped fresh parsley
1 tablespoon chopped fresh basil leaves
1 teaspoon olive oil
4 mild, thin fish fillets, such as snapper (about 4 oz each)
¼ teaspoon paprika
1/8 teaspoon cayenne
1/8 teaspoon salt

Preheat the oven to 400°F. Line a baking sheet with aluminum foil and lightly spray with vegetable oil spray.

In a small microwaveable bowl, stir together the tomatoes and water. Cover with plastic wrap. Microwave on 100 percent power (high) for 30 seconds, or until the water is very hot. Let stand for 5 minutes, or until the tomatoes are soft. Drain well. Return the tomatoes to the bowl. Stir in the olives, pimiento, parsley, basil, and oil.

Rinse the fish and pat dry with paper towels. Place the fish in a single layer on the baking sheet. Sprinkle with the paprika, cayenne, and salt.

Bake for 10 minutes, or until the fish flakes easily when tested with a fork. Transfer the fish to a serving plate. Spoon the tomato mixture on top.

Nutrients per Serving
Calories 152
Total Fat 4.5 g
Saturated 0.5 g
Polyunsaturated 1.0 g
Monounsaturated 2.5 g
Cholesterol 40 mg
Sodium 246 mg
Carbohydrates 3 g
Total Sugars 1 g
Dietary Fiber 1 g
Protein 23 g

Dietary Exchanges
3 lean meat

This recipe is reprinted with permission from Love Your Heart, Copyright © 2006 by the American Heart Association. Published by Publications International, Ltd. Available at



Coconut-Kissed Layer Cake with Strawberries

Serves 12; 1 slice per serving

Vegetable oil spray
18.25-ounce package white cake mix
1 cup plus 2 tablespoons water
6-ounce jar pureed baby food pears
Whites of 4 large eggs
½ teaspoon coconut extract
2 tablespoons sugar
1 tablespoon cornstarch
16 ounces frozen unsweetened straw-berries, thawed with juice reserved
½ teaspoon coconut extract
12 ounces fat-free or light
whipped topping, thawed
3 tablespoons sweetened flaked coconut

Preheat the oven to 350°F. Lightly spray two 9-inch round cake pans with vegetable oil spray.

In a large mixing bowl, combine the cake mix, water, pears, egg whites, and 1/2 teaspoon coconut extract. Using an electric mixer, beat according to the directions on the package. Pour the batter into each cake pan, smoothing the surface.

Bake for 25 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer to a cooling rack and let cool completely before removing from the pans, about 1 hour 30 minutes.

Meanwhile, in a medium saucepan, stir together the sugar, cornstarch, and reserved strawberry juice until the cornstarch is dissolved. Add the strawberries. Bring to a boil over medium-high heat. Boil for 2 minutes, or until thickened, stirring frequently. (A rubber scraper works well for this because it helps keep the berries from breaking down too much.) Remove from the heat. Let cool completely, about 30 minutes.

Fold the remaining 1/2 teaspoon coconut extract into the whipped topping. Refrigerate, covered, until needed.

To assemble, place one cake layer on a cake plate. Spread with 3/4 cup whipped topping mixture. Carefully spoon 1 cup strawberry mixture on top, to about 1 inch from the edge. Top with the remaining cake layer. Spread the remaining whipped topping over the top and sides. Sprinkle with the coconut. Spoon dollops of the remaining strawberry mixture around the base of the cake. Insert several wooden toothpicks or short wooden skewers into the cake. Cover the cake with plastic wrap so the toothpicks or skewers keep it from touching the topping. Refrigerate until serving time.

Nutrients per Serving
Calories 274
Total Fat 4.5 g
Saturated 1.5 g
Polyunsaturated 0.0 g
Monounsaturated 0.0 g
Cholesterol 0 mg
Sodium 312 mg
Carbohydrates 52 g
Total Sugars 27 g
Dietary Fiber 2 g
Protein 3 g

Dietary Exchanges
3 1/2 other carbohydrate
1 fat

This recipe is reprinted with permission from Love Your Heart, Copyright © 2006 by the American Heart Association. Published by Publications International, Ltd. Available at