Pepper ‘n’ Honey Glazed Shrimp

Yields: 4 servings – calories: 220 – carbs: 10 g- fat: 7g – protein: 27g

Ingredients

  • 2 lb  medium raw shrimp, deveined, tails removed
  • 1/4 cup low sodium soy sauce
  • 3 tbsp honey
  • 1 tbsp black pepper
  • 1 .5  tbsp olive oil
  • 1 tbsp ground ginger

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Directions

Whisk together all the ingredients for the marinade, except the shrimp. Place shrimp in a sealed bag or container and pour the marinade over the shrimp. Refrigerate for 30 min.

Empty shrimp and all of marinade into a pan over medium heat and cook for about 10-15 min, until shrimp is thoroughly cooked, stirring frequently. 

 

Pepper ‘n’ Honey Glazed Shrimp

Ingredients

  • 2 lb medium raw shrimp, deveined, tails removed
  • 1/4 cup low sodium soy sauce
  • 3 tbsp honey
  • 1 tbsp black pepper
  • 1 .5 tbsp olive oil
  • 1 tbsp ground ginger

Instructions

  1. Whisk together all the ingredients for the marinade, except the shrimp. Place shrimp in a sealed bag or container and pour the marinade over the shrimp. Refrigerate for 30 min.
  2. Empty shrimp and all of marinade into a pan over medium heat and cook for about 10-15 min, until shrimp is thoroughly cooked, stirring frequently.
http://revampfitness.com/pepper-n-honey-glazed-shrimp/

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Salmon Burgers with Salad

serves: 5 – size: 1 burger with salad – calories: 270 – carbs: 16g – fat: 12g – points+:8pt – smart points: 6

Ingredients

  • 16 oz wild salmon fillet, skin removed
  • 1 tsp olive oil
  • 1/3 cup diced green onions
  • 1 cup kale, chopped
  • salt and pepper
  • 3/4 cup cooked quinoa
  • 2 tbsp dijon mustard
  • 1 tsp cajun seasoning
  • 1 large egg, beaten
  • salad:
  • 2 1/2 tbsp olive oil
  • 2 1/2 tbsp vinegar (balsamic or red wine)
  • 1/3 cup diced green onions
  • 1 1/4 cup dijon mustard
  • salt and pepper
  • 10 loose cups baby arugula or baby spinach
  • 1 large tomato, diced

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Directions

  1. In a small bowl, wisk olive oil, vinegar, green onions, salt and pepper.
  2. Cut about a 4 oz piece off of the salmon and place in a food processor or chopper to finely chop. This will help hold the burger together. With a knife, finely chop the remaining salmon, transfer to a large work bowl.
  3. Heat a large nonstick skillet over medium heat, add the oil and saute green onions and kale. Season with salt and pepper and cook over medium heat until wilted and tender, about 4-5 min.
  4. Transfer to the bowl with salmon along with quinoa, dijon, cajun seasoning, and egg. Mix to combine, then form into 5 patties, aabout 1/2 cup each.
  5. Lightly heat a nonstick grill pan or skillet over medium heat, when hot, sparay with oil and add the salmon patties. Cook 4-5 min, then gently turn and cook an additional 4-5 min, or until cooked through.
  6. Toss the dressing with the arugula and tomatoes, divide into 4 plates, top each salad with a salmon burger. (you can use a whole wheat bun if desired, just include it’s nutritional content)

Salmon Burgers with Salad

Ingredients

  • 16 oz wild salmon fillet, skin removed
  • 1 tsp olive oil
  • 1/3 cup diced green onions
  • 1 cup kale, chopped
  • salt and pepper
  • 3/4 cup cooked quinoa
  • 2 tbsp dijon mustard
  • 1 tsp cajun seasoning
  • 1 large egg, beaten
  • salad:
  • 2 1/2 tbsp olive oil
  • 2 1/2 tbsp vinegar (balsamic or red wine)
  • 1/3 cup diced green onions
  • 1 1/4 cup dijon mustard
  • salt and pepper
  • 10 loose cups baby arugula or baby spinach
  • 1 large tomato, diced

Instructions

  1. In a small bowl, wisk olive oil, vinegar, green onions, salt and pepper.
  2. Cut about a 4 oz piece off of the salmon and place in a food processor or chopper to finely chop. This will help hold the burger together. With a knife, finely chop the remaining salmon, transfer to a large work bowl.
  3. Heat a large nonstick skillet over medium heat, add the oil and saute green onions and kale. Season with salt and pepper and cook over medium heat until wilted and tender, about 4-5 min.
  4. Transfer to the bowl with salmon along with quinoa, dijon, cajun seasoning, and egg. Mix to combine, then form into 5 patties, aabout 1/2 cup each.
  5. Lightly heat a nonstick grill pan or skillet over medium heat, when hot, sparay with oil and add the salmon patties. Cook 4-5 min, then gently turn and cook an additional 4-5 min, or until cooked through.
  6. Toss the dressing with the arugula and tomatoes, divide into 4 plates, top each salad with a salmon burger. (you can use a whole wheat bun if desired, just include it’s nutritional content)
http://revampfitness.com/salmon-burgers-salad/

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No Bake Lobster Roll

Yields: 4 servings calories: 200 – carbs: 36g – fat: 2g – WWP+: 5 points

Ingredients

  • 10 oz lobster meat (or imitation), cooked, chopped
  • 1 medium tomato, diced
  • 1/4 cup celery, finely chopped
  • 3 tbsp light mayonnaise
  • 3 tbsp green onion, finely chopped
  • 2 tbsp fresh tarragon, finely chopped
  • 1 lemon, juiced
  • salt and pepper
  • 4-8 leaves from lettuce
  • 4 wheat Bolillo rolls with centers hollowed out OR New England style hot dog buns

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Directions

  1. Combine all ingredients, except lettuce and rolls in a medium size bowl.
  2. Place leafy lettuce in buns. Spoon the lobster mixture into each bun and serve!

No Bake Lobster Roll

Ingredients

  • 10 oz lobster meat (or imitation), cooked, chopped
  • 1 medium tomato, diced
  • 1/4 cup celery, finely chopped
  • 3 tbsp light mayonnaise
  • 3 tbsp green onion, finely chopped
  • 2 tbsp fresh tarragon, finely chopped
  • 1 lemon, juiced
  • salt and pepper
  • 4-8 leaves from lettuce
  • 4 wheat Bolillo rolls with centers hollowed out OR New England style hot dog buns

Instructions

  1. Combine all ingredients, except lettuce and rolls in a medium size bowl.
  2. Place leafy lettuce in buns. Spoon the lobster mixture into each bun and serve!
http://revampfitness.com/no-bake-lobster-roll/

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Crispy Blackened Salmon

Yields: 4 servings – calories: 270 – carbs: 8g – fat: 11g – WWP+: 7 points

Ingredients

  • Four, 4 oz wild salmon fillets
  • 1 tbsp cajun seasoning or blackened seasoning
  • salt and pepper
  • 1 cup Fiber One cereal

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Directions

  1. Preheat oven to 350F
  2. Line a baking sheet with parchment paper (easy cleanup)
  3. In a food processor, blend cereal until crushed to a breadcrumb like consistency.
  4. Add salt, pepper and cajun or blackened seasoning to cereal.
  5. Dip salmon into seasoning and press seasoning onto salmon until completely covered with the seasoning mixture.
  6. Place salmon on baking sheet, skin side down
  7. Bake for 20-25 min

Crispy Blackened Salmon

Ingredients

  • Four, 4 oz wild salmon fillets
  • 1 tbsp cajun seasoning or blackened seasoning
  • salt and pepper
  • 1 cup Fiber One cereal

Instructions

  1. Preheat oven to 350F
  2. Line a baking sheet with parchment paper (easy cleanup)
  3. In a food processor, blend cereal until crushed to a breadcrumb like consistency.
  4. Add salt, pepper and cajun or blackened seasoning to cereal.
  5. Dip salmon into seasoning and press seasoning onto salmon until completely covered with the seasoning mixture.
  6. Place salmon on baking sheet, skin side down
  7. Bake for 20-25 min
http://revampfitness.com/crispy-blackened-salmon/

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HealthyTuna Casserole

Yields: 8 servings – serving size: 1/8 casserole – calories: 290 – carbs: 34g – fat: 5g – protein: 26g – WWP+: 8 points

Ingredients

  • 4 cups dry whole wheat egg noodles
  • 2 – 5oz cans albacore tuna in water
  • 3/4 skim milk
  • 1 tbsp honey mustard
  • 2 tbsp light mayonnaise
  • 6 oz can sliced mushrooms
  • 1 red bell pepper, diced
  • 1/3 cup whole wheat breadcrumbs
  • 10 3/4 can fat free cream of mushroom soup
  • Topping:
  • 1/4 cup whole wheat breadcrumbs
  • 3/4 cup Fiber One cereal
  • 1 tsp paprika
  • salt and pepper
  • 1 tsp onion powder
  • 1 tbsp light butter or margarine
  • 1 tbsp Italian seasoning

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Directions

  1. Preheat oven to 375F. Lightly coat a casserole dish with nonstick cooking spray and set aside.
  2. Prepare whole wheat eggs noodles according to package directions, drain and set aside.
  3. In a medium sized bowl, combine tuna, milk, honey mustard, mayo, mushrooms, bell pepper, salt, pepper, breadcrumbs and cream of mushroom soup. Using spatula or wooden spoon, mix all ingredients together.
  4. Add egg noodles to tuna mixture and stir to cover egg noodles with mixture.
  5. Transfer tuna mixture to casserole dish.
  6. For topping, using a blender or food processor, crush cereal to a breadcrumb like consistency.
  7. In a small bowl, melt light butter in the microwave for a few seconds
  8. In a separate bowl, mix breadcrumbs, cereal, paprika, onion powder, Italian seasoning, salt and pepper to make your breadcrumb topping.
  9. Add melted butter to breadcrumb topping mixture and stir together.
  10. Using your hand, evenly distribute breadcrumbs mixture and breadcrumbs over casserole.
  11. Bake casserole in oven for 25-30 min until hot and bubbly.

HealthyTuna Casserole

Ingredients

  • 4 cups dry whole wheat egg noodles
  • 2 – 5oz cans albacore tuna in water
  • 3/4 skim milk
  • 1 tbsp honey mustard
  • 2 tbsp light mayonnaise
  • 6 oz can sliced mushrooms
  • 1 red bell pepper, diced
  • 1/3 cup whole wheat breadcrumbs
  • 10 3/4 can fat free cream of mushroom soup
  • Topping:
  • 1/4 cup whole wheat breadcrumbs
  • 3/4 cup Fiber One cereal
  • 1 tsp paprika
  • salt and pepper
  • 1 tsp onion powder
  • 1 tbsp light butter or margarine
  • 1 tbsp Italian seasoning

Instructions

  1. Preheat oven to 375F. Lightly coat a casserole dish with nonstick cooking spray and set aside.
  2. Prepare whole wheat eggs noodles according to package directions, drain and set aside.
  3. In a medium sized bowl, combine tuna, milk, honey mustard, mayo, mushrooms, bell pepper, salt, pepper, breadcrumbs and cream of mushroom soup. Using spatula or wooden spoon, mix all ingredients together.
  4. Add egg noodles to tuna mixture and stir to cover egg noodles with mixture.
  5. Transfer tuna mixture to casserole dish.
  6. For topping, using a blender or food processor, crush cereal to a breadcrumb like consistency.
  7. In a small bowl, melt light butter in the microwave for a few seconds
  8. In a separate bowl, mix breadcrumbs, cereal, paprika, onion powder, Italian seasoning, salt and pepper to make your breadcrumb topping.
  9. Add melted butter to breadcrumb topping mixture and stir together.
  10. Using your hand, evenly distribute breadcrumbs mixture and breadcrumbs over casserole.
  11. Bake casserole in oven for 25-30 min until hot and bubbly.
http://revampfitness.com/healthytuna-casserole/

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Spicy ‘n’ Sweet Crab Cakes

 

Yield: 5 servings – serving size: 2 crab cakes – calories: 230 – carbs: 28g – fat: 7g – WWP+: 6 points

Ingredients

  • 1 lb crab meat , drained (you can also use pre -packed crab meat)
  • 1 tbsp dijon mustard
  • 1 tbsp low fat Miracle Whip
  • 5 tbsp whole wheat bread crumbs
  • 4 green onions, thinly sliced
  • 1 tbsp cajun seasoning
  • 1 tbsp paprika
  • 3 tbsp fresh parsley, chopped
  • 1 tbsp chili powder
  • salt and pepper
  • 1 egg
  • 1 egg white
  • 3/4 cup whole wheat flour
  • 2 tbsp olive oil

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Directions

  1.  In a large bowl, combine crab, mustard, Miracle Whip, breadcrumbs, green onions, parsley, chili powder, cajun seasoning, salt and pepper, egg and egg white. Fold mixture together making sure all ingredients are blended well.
  2. To make patties, use your hands to pack crab mixture into your palms and press into the shape of a disk about 1 inch thick.
  3. Transfet the patty onto a plate and repeat with the remaining crab mixture to make about 10 patties.
  4. Cover patties with plastic wrap and chill for at least 30 min or up to 24 hrs for firm crab cakes.
  5. To cook crab cakes, line a plate or baking sheet with parchment paper. Put the flour in a bowl. Gently dip each crab cake into flour and place on the parchment paper.
  6. Add 1 tbsp olive oil to the skillet and cook on both sides for 5-6 min or until golden brown. Repeat this step using the remaining 1 tbsp olive oil and the remaining crab cakes.
  7. Serve immediately with additional lemon wedges,  enjoy!

Spicy ‘n’ Sweet Crab Cakes

Ingredients

  • 1 lb crab meat , drained (you can also use pre -packed crab meat)
  • 1 tbsp dijon mustard
  • 1 tbsp low fat Miracle Whip
  • 5 tbsp whole wheat bread crumbs
  • 4 green onions, thinly sliced
  • 1 tbsp cajun seasoning
  • 1 tbsp paprika
  • 3 tbsp fresh parsley, chopped
  • 1 tbsp chili powder
  • salt and pepper
  • 1 egg
  • 1 egg white
  • 3/4 cup whole wheat flour
  • 2 tbsp olive oil

Instructions

  1. In a large bowl, combine crab, mustard, Miracle Whip, breadcrumbs, green onions, parsley, chili powder, cajun seasoning, salt and pepper, egg and egg white. Fold mixture together making sure all ingredients are blended well.
  2. To make patties, use your hands to pack crab mixture into your palms and press into the shape of a disk about 1 inch thick.
  3. Transfet the patty onto a plate and repeat with the remaining crab mixture to make about 10 patties.
  4. Cover patties with plastic wrap and chill for at least 30 min or up to 24 hrs for firm crab cakes.
  5. To cook crab cakes, line a plate or baking sheet with parchment paper. Put the flour in a bowl. Gently dip each crab cake into flour and place on the parchment paper.
  6. Add 1 tbsp olive oil to the skillet and cook on both sides for 5-6 min or until golden brown. Repeat this step using the remaining 1 tbsp olive oil and the remaining crab cakes.
  7. Serve immediately with additional lemon wedges, enjoy!
http://revampfitness.com/spicy-n-sweet-crab-cakes/

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Tuna Cakes with Chipotle Mayo Sauce

Yields: 4 servings – serving size: 1 tuna cake, 1/2 tbsp sauce – calories: 140 – carbs: 5g – fat: 7g – WWP+: 4 points

Ingredients

  • 3- 3oz pouches chunk light tuna
  • 1 small red onion, chopped
  • 1/3 cup whole wheat breadcrumbs
  • salt and pepper
  • 2 egg whites
  • Chipotle Mayo Sauce:
  • 1/4 cup light mayo
  • 1 tsp chili powder
  • 1 tsp lemon juice

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Directions

  1. In a medium bowl, fork tuna out from all 3 pouched. Combine remaining ingredients and mix well. Refrigerate tuna mixture for 1 hr before forming into patties (this helps patties stick together)
  2. Form into 4 equal size patties. Spray a medium sized skillet with non stick cooking spray. Cook tuna patties over medium low heat for about 3 min on each side or until both sides are golden brown.
  3. For chipotle sauce: In a small bowl, combine all ingredients and mix until smooth.
  4. To serve, top tuna cakes with chipotle sauce. Enjoy!

Tuna Cakes with Chipotle Mayo Sauce

Ingredients

  • 3- 3oz pouches chunk light tuna
  • 1 small red onion, chopped
  • 1/3 cup whole wheat breadcrumbs
  • salt and pepper
  • 2 egg whites
  • Chipotle Mayo Sauce:
  • 1/4 cup light mayo
  • 1 tsp chili powder
  • 1 tsp lemon juice

Instructions

  1. In a medium bowl, fork tuna out from all 3 pouched. Combine remaining ingredients and mix well. Refrigerate tuna mixture for 1 hr before forming into patties (this helps patties stick together)
  2. Form into 4 equal size patties. Spray a medium sized skillet with non stick cooking spray. Cook tuna patties over medium low heat for about 3 min on each side or until both sides are golden brown.
  3. For chipotle sauce: In a small bowl, combine all ingredients and mix until smooth.
  4. To serve, top tuna cakes with chipotle sauce. Enjoy!
http://revampfitness.com/tuna-cakes-chipotle-mayo-sauce/

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Tilapia  Lettuce Wraps

Yields: 4 servings – serving size: 2 wraps w/ 4 oz tilapia per wrap – calories: 300 – fat: 8g – carbs: 10g – WWP+: 7

Ingredients

  • 1 tsp olive oil
  • 1 small onion, diced
  • 3 tbsp garlic, minced
  • 2 lbs tilapia fillets
  • 2 medium tomatoes, diced
  • 1/2 cup fresh cilantro, diced
  • 1 lemon, juiced
  • salt and pepper
  • 8 large romaine leaves
  • 1 ripe avocado, thinly diced

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Directions

  1. In a large skillet, heat olive oil over medium heat. Add onion and garlic. Cook for 2 min.
  2. Add tilapia to skillet and cook 3-4 min on both sides until fish turns white.
  3. Break up fish into small pieces with spatula and mix onion and garlic.
  4. Add tomatoes, cilantro , lemon juice, salt and pepper. Stir. Cook for another 3-5 min.
  5. Arrange lettuce leaves on a plate. Spoon 1/3 cup fish mixture down the center of each leaf.  Top with avocado. (to prevent avocados from turning brown, squeeze lemon on top)

Tilapia Lettuce Wraps

Ingredients

  • 1 tsp olive oil
  • 1 small onion, diced
  • 3 tbsp garlic, minced
  • 2 lbs tilapia fillets
  • 2 medium tomatoes, diced
  • 1/2 cup fresh cilantro, diced
  • 1 lemon, juiced
  • salt and pepper
  • 8 large romaine leaves
  • 1 ripe avocado, thinly diced

Instructions

  1. In a large skillet, heat olive oil over medium heat. Add onion and garlic. Cook for 2 min.
  2. Add tilapia to skillet and cook 3-4 min on both sides until fish turns white.
  3. Break up fish into small pieces with spatula and mix onion and garlic.
  4. Add tomatoes, cilantro , lemon juice, salt and pepper. Stir. Cook for another 3-5 min.
  5. Arrange lettuce leaves on a plate. Spoon 1/3 cup fish mixture down the center of each leaf. Top with avocado. (to prevent avocados from turning brown, squeeze lemon on top)
http://revampfitness.com/tilapia-lettuce-wraps/

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Crispy Salmon Burger

Yields: 6 servings – serving size: 1 salmon patty on bun with 1 tbsp cillie lime sauce + 1/3 cup spring mix  – calories: 290 – carbs: 38g – fat: 13g WWP+ :9

Ingredients

  • Burgers: Three, 5 oz cans pink salmon, skinless, boneless pouches
  • 3/4 cup whole grain breadcrumbs
  • 1 small red onion, diced
  • 1 tbsp Dijon mustard
  • 1/2 tbsp light mayo
  • 1 tbsp lemon juice
  • 1 tsp ground cayenne pepper
  • salt and pepper
  • 2 cups spring mix
  • 6 whole wheat buns
  • 2 lemons, cut into 6 wedges
  • Cilii Lime Sauce:
  • 6 tbsp light mayo
  • 1 lemon, juiced
  • 1 tbsp chili powder

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Directions

  1. Preheat oven to 375F. Lightly coat a baking sheet with nonstick cooking spray and set aside.
  2. In a mixing bowl, use your hands to combine salmon, breadcrumbs, red onion, mustard, mayo, lemon juice, cayenne pepper, salt and pepper.
  3. Shape mixture into 6 equally sized burger patties, about 3/4 cup per patty. Evenly space the patties on baking sheet. Lightly spray the tops of burgers with nonstick cooking spray. Bake for 20 min or until golden brown.
  4. Meanwhile, make the chili lemon sauce by whisking mayo, chili powder and lemon juice in a small bowl. Set aside.
  5. When burgers are cooked through, remove from oven. Serve burgers on buns, topped with 1 tbsp chili lemon sauce, 1/3 cup spring mix and a lemon wedge.

Crispy Salmon Burger

Ingredients

  • Burgers: Three, 5 oz cans pink salmon, skinless, boneless pouches
  • 3/4 cup whole grain breadcrumbs
  • 1 small red onion, diced
  • 1 tbsp Dijon mustard
  • 1/2 tbsp light mayo
  • 1 tbsp lemon juice
  • 1 tsp ground cayenne pepper
  • salt and pepper
  • 2 cups spring mix
  • 6 whole wheat buns
  • 2 lemons, cut into 6 wedges
  • Cilii Lime Sauce:
  • 6 tbsp light mayo
  • 1 lemon, juiced
  • 1 tbsp chili powder

Instructions

  1. Preheat oven to 375F. Lightly coat a baking sheet with nonstick cooking spray and set aside.
  2. In a mixing bowl, use your hands to combine salmon, breadcrumbs, red onion, mustard, mayo, lemon juice, cayenne pepper, salt and pepper.
  3. Shape mixture into 6 equally sized burger patties, about 3/4 cup per patty. Evenly space the patties on baking sheet. Lightly spray the tops of burgers with nonstick cooking spray. Bake for 20 min or until golden brown.
  4. Meanwhile, make the chili lemon sauce by whisking mayo, chili powder and lemon juice in a small bowl. Set aside.
  5. When burgers are cooked through, remove from oven. Serve burgers on buns, topped with 1 tbsp chili lemon sauce, 1/3 cup spring mix and a lemon wedge.
http://revampfitness.com/crispy-salmon-burger/

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Carribean Jerk Salmon

Yields: 4 servings –  serving size: 1 fillet – calories: 240 – carbs: 9 g – fat: 8g 

Ingredients

  • 4-4 oz fresh wild salmon fillets
  • 1 cup Fiber  One cereal
  • 2 tbsp cajun seasoning
  • salt and pepper

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Directions

  1. Preheat oven to  350F
  2. Line a baking pan with aluminum foil and spray with non stick cooking spray.
  3. Using a food processor, grind cereal to breadcrumb consistency.
  4. In a dish, combine crushed cereal, salt pepper and cajun seasoning
  5. Dip salmon fillets in breadcrumb mixture and cover completely.
  6. Place salmon in baking pan.
  7. Cook salmon fillets for 18-20 min to desired wellness

Carribean Jerk Salmon

Ingredients

  • 4-4 oz fresh wild salmon fillets
  • 1 cup Fiber One cereal
  • 2 tbsp cajun seasoning
  • salt and pepper

Instructions

  1. Preheat oven to 350F
  2. Line a baking pan with aluminum foil and spray with non stick cooking spray.
  3. Using a food processor, grind cereal to breadcrumb consistency.
  4. In a dish, combine crushed cereal, salt pepper and cajun seasoning
  5. Dip salmon fillets in breadcrumb mixture and cover completely.
  6. Place salmon in baking pan.
  7. Cook salmon fillets for 18-20 min to desired wellness
http://revampfitness.com/carribean-jerk-salmon/

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