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Swordfish a la plancha at Jedidiah Hawkins Inn in Jamesport. (Credit: Vera Chinese)
Swordfish a la plancha at Jedediah Hawkins Inn in Jamesport. (Credit: Vera Chinese)

Dining out doesn’t have to mean inflating your daily calorie intake to accomodate a four-course meal.

From quinoa salad to fresh grilled swordfish, North Fork restaurants offer plenty of lighter options for health-conscious diners that don’t skimp on flavor.

Order these tasty yet low carb and high protein dishes on your next visit to one of these restaurants or make them at home.

Jedediah Hawkins Inn

Swordfish a la plancha

Courtesy of Craig Attwood, executive chef

What you’ll need:

5 ounces swordfish steak

1 cup summer ratatouille

1 teaspoon minced garlic

2 tablespoons olive tapenade

5 whole heirloom cherry tomatoes, peeled

1 ounce green herb oil

basil, chiffonade and minced chives to taste

1 teaspoon Herbes de Provence

salt and pepper to taste

Season the swordfish on both sides with salt, pepper and Herbs de Provence and sear on both sides until the fish is at a medium-rare temperature. In a sauté pan, roast garlic and add cherry tomatoes. Quickly add the ratatouille and cook over medium heat. Sprinkle basil, chives, salt and pepper to taste and toss.

Plating instructions: With the tapenade, make a circle around the plate. Place a cup of the finished ratatouille in the center of the plate (reserve 2-3 tomatoes from the ratatouille). Cut the portion of swordfish in half and place on top of the ratatouille. Place the tomatoes on top and around the portion of swordfish. Finish drizzling green herb oil around the plate’s borders.

“The ratatouile is all from local farms. The swordfish is coming from boats off Montauk,” chef Attwood said. “You’ll taste something that’s a little bit different. This is a clean dish.”

Quinoa salad from Love Lane Kitchen.
Quinoa salad from Love Lane Kitchen.

Love Lane Kitchen

Quinoa salad

Courtesy of Carolyn Iannone, owner

What you’ll need:

1 cup red quinoa

1 cup garbanzo beans

2 carrots, julienned

2 avocados, sliced

1 cubed red pepper

1/2 diced red onion

1 part red wine vinegar

3 parts olive oil

salt and pepper to taste

Prepare quinoa according to package instructions. Place garbanzao beans, avocado, julienned carrots, cubed red peppers and diced red onions in a bowl. Mix olive oil, vinegar, salt and pepper and toss with quinoa and other ingredients. Serve at room temperature.

“It’s something I would grab and take to the beach,” Iannone said. “It’s not filling and it’s easy to eat.”