Sometimes in our attempts to eat better, we do a little bit right and a little bit wrong. It’s that old two-steps-forward-one-step-back thing, in food form.

Gordon Wong took note of the problem in a recent phone call. He said he was trying to eat more fish as part of improving his diet, and while he knew he should grill or broil rather than fry, he wanted to make some sauces that would not reverse the good he was trying to do.

This is a good point. A nicely grilled salmon fillet can be a healthy alternative to a like amount of well-marbled steak, but not if you top it off with a sauce full of butter, cream or soy sauce.

I have two suggestions, one chunky and one creamy, both of which actually add nutritional value in terms of fruits and vegetables or calcium.

The first is a salsa made with mango (substitute peaches or apples if you prefer). It would also work well with grilled chicken (also fairly good for you) and chips (not so much).

The second is a tart sauce made with yogurt that is as refreshing as it is non-artery-clogging. It makes an equally good topping for vegetables, or try it as a dip for artichokes.

For another yogurt-based sauce with good-for-you qualities that’s well suited to fish, try the faux hollandaise that ran in this space May 21 (bit.ly/ 1pbyIFj).

MANGO-TOMATO SALSA

1/2 cup diced mango
1/2 cup diced tomato
2 tablespoons diced sweet onion
2 tablespoons diced bell pepper (any color)
1/2 teaspoon lime or lemon juice
1/2 clove garlic, minced

1 leaf basil, minced

Combine ingredients; let sit at least 30 minutes to allow flavors to merge. Makes about 1-1/4 cup.

Approximate nutritional analysis, per 2 tablespoons: 10 calories, 2 g carbohydrate, 1 g sugar, no fat, cholesterol, sodium, fiber or protein

YOGURT-LIME SAUCE FOR FISH

1/4 cup plain nonfat yogurt
1/2 teaspoon minced garlic
1 teaspoon lime juice (lemon may be substituted)
1/2 teaspoon honey
1/2 teaspoon olive oil
Pinch salt

Combine ingredients; chill. Add a sprinkling of lime zest if desired for garnish. Makes about 1/4 cup.

Approximate nutritional analysis, per 2 tablespoons: 10 calories, 40 mg sodium, 1 g carbohydrate, 1 g sugar, 1 g protein, no fat, cholesterol or fiber

Nutritional analysis by Joannie Dobbs, Ph.D., C.N.S. 

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