• 1 whole Alaska Sole, about 1-1/4 lbs. each, cleaned and gutted, with head and tail intact
• 3/4 tsp. salt
• 2 tsp. Chinese dried black beans, dul see
• 2 tsp. garlic cloves, crushed
• 1/2 tsp. sugar
• 3/4 tsp. sesame oil
• 3/4 tsp. rice wine, or dry sherry
• 1/4 tsp. white pepper
• 1 Tbs. vegetable oil
• 1 Tbs. fresh ginger, finely shredded
• 1 scallion, finely shredded
• 1 Tbs. light soy sauce

Thoroughly rinse fish in cold water and pat dry. Sprinkle 1/2 tsp. salt over the outside and into cavity of fish. Rinse black beans in several changes of cold water and drain. In a small bowl, mash beans, garlic, and sugar with back of wooden spoon. Stir in sesame oil, rice wine, pepper, and 1/8 tsp. salt. Place fish in 9 inch shallow heatproof bowl and spread black beans over fish on both sides and in cavity. Bring water to a boil over high heat in a covered steamer large enough to fit the dish without touching the sides of the steamer. Carefully place dish into steamer, cover, and steam 5 minutes. Turn off heat and let stand, covered, 4 minutes. Test fish for doneness by poking the thickest part with a fork or chopstick; flesh should flake. If not, re-steam 1-2 minutes, or until fish just flakes. Carefully remove the dish from the steamer and pour off any liquid in the dish. In a small skillet, heat oil until hot but not smoking over high heat. Sprinkle ginger and scallion over fish. Drizzle soy sauce over fish and carefully pour oil over fish. The oil will make a crackling sound as it hits the fish. Serve immediately.

This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.

Per serving: calories 60, fat 3.3g, 50% calories from fat, cholesterol 13mg, protein 5.6g, carbohydrates 1.8g, fiber 0.4g, sugar 0.7g, sodium 188mg, diet points 1.9.

The recommended wines are: Gewürztraminer or Chablis.

• 3/4 cup chicken stock
• 3/4 cup water
• 1/2 tsp. salt
• 1/2 cup wild rice, rinsed several times
• 1 Tbs. unsalted butter

Bring stock, water and salt to a boil in a heavy saucepan over high heat. Stir in wild rice. Return to a boil. Immediately reduce heat to low and simmer 40-45 minutes until liquid is absorbed and rice is tender. Stir in butter before serving.

Per serving: calories 104, fat 3.4g, 28% calories from fat, cholesterol 8mg, protein 3.9g, carbohydrates 15.2g, fiber 1.2g, sugar 0.6g, sodium 224mg, diet points 2.6.

• 1 Tbs. olive oil
• 1-1/2 lbs. asparagus, tough ends discarded, cut into 3 inch pieces
• 1 scallion, minced
• 3/4 lb. tomatoes, peeled, seeded and chopped
• 2 Tbs. red wine vinegar

Heat oil in a heavy nonstick skillet over medium high heat. Sauté asparagus 3 minutes. Add remaining ingredients. Cover skillet and simmer another 5 minutes or until asparagus is tender. Season with pepper to taste.

Per serving: calories 92, fat 4.0g, 34% calories from fat, cholesterol 0mg, protein 4.8g, carbohydrates 12.8g, fiber 4.8g, sugar 6.7g, sodium 12mg, diet points 1.7.

• 1 lb. pineapple chunks, drained, or peaches
• 2 ripe bananas, cut into chunks
• 1-1/4 cups skim milk
• 1 Tbs. lime juice

Combine all ingredients in a blender or food processor and purée. Serve very chilled.

Per serving: calories 164, fat 1.0g, 5% calories from fat, cholesterol 1mg, protein 4.0g, carbohydrates 38.6g, fiber 3.5g, sugar 32.7g, sodium 41mg, diet points 3.2.