Recipes: Seafood Kabobs, Zucchini and Yellow Squash Rice

A light, simple meal is perfect for a summer evening. For these kabobs, the seafood is marinated for 15 minutes. The secret to cooking the kabobs is to start with a hot grill or broiler. The seafood will be crisp on the outside and moist and tender inside.

Leave about 1/4 inch between each ingredient on the skewers. This allows the heat to reach all sides of the food.

Zucchini and yellow squash add a colorful summer touch. The side dish can be made in minutes in a microwave oven. I've also given a method for stove-top cooking.

Here's a short cut tip: Add minced garlic to an oil and vinegar dressing instead of the marinade given.

This meal contains 430 calories per serving with 32 percent of calories from fat.

Helpful Hints:

— The fresher the fish the better. Use the portions given in the recipe and choose whatever looks best in the market.

— Minced garlic can be found in the produce section of most supermarkets.

— Large shrimp can be used instead of jumbo shrimp.

Countdown:

— Marinate the seafood.

— Heat the grill or broiler.

— Make the side dish.

— Cook the seafood kabobs.

SEAFOOD KABOBS

Makes 2 servings

For marinade:

2 tablespoons fresh lime juice

4 tablespoons olive oil

1 teaspoon minced garlic

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

For the kabobs:

4 ounces swordfish

1 small red bell pepper (about 1 cup quartered)

1 small green bell pepper (about 1 cup quartered)

4 peeled jumbo shrimp

4 large sea scallops

2 skewers

1. Oil grill or broiler.

2. Mix the marinade ingredients together in a food-grade self-seal plastic bag. Cut the swordfish into 1-inch cubes. Halve the peppers and remove the stem and seeds. Cut into quarters or sixths depending on the size. Place the seafood in the marinade. Leave for 10 minute in the refrigerator. Turn bag and marinate another 5 minutes.

3. Remove seafood from the marinade and alternate the swordfish, peppers, shrimp and scallops on the skewers. Grill for 2 minutes. Turn skewers and grill 3 minutes or until the fish is cooked. Use the same timing if using a broiler. Serve immediately with the side dish. .

Per serving: 236 calories (24 percent from fat), 6.3 g fat (1.2 g saturated, 2.7 g monounsaturated), 128 mg cholesterol, 33.7 g protein, 10.0 g carbohydrates, 2.8 g fiber, 282 mg sodium.

ZUCCHINI AND YELLOW SQUASH RICE

Makes 2 servings

1 package microwaveable brown rice

1 small zucchini, sliced (about 6 ounces, 1 1/2 cups sliced)

1 yellow squash, sliced (about 6 ounces, 1 1/2 cups sliced)

2 teaspoons olive oil

Salt and freshly ground black pepper

1/4 cup grated Parmesan cheese

1. Cook rice according to package instructions. Measure 1 1/2 cups rice and save remaining rice for another time. Set aside. Place zucchini slices and yellow squash slices in a microwave-safe bowl and microwave on high 3 minutes. Remove and toss with olive oil. Add 1 1/2 cups rice and salt and pepper to taste. Sprinkle Parmesan cheese on top. Per serving: 194 calories (43 percent from fat), 9.2 g fat (2.6 g saturated, 4.6 g monounsaturated), 8 mg cholesterol, 7.8 g protein, 21.5 g carbohydrates, 2.2 g fiber, 164 mg sodium.

(Linda Gassenheimer is the author of 14 cookbooks.) (c) 2009, The Miami Herald.