SEAFOOD

 

Crispy Baked Coconut Shrimp

Yields: 6 servings – Calories:260 – Total Fat: 9g – Carbs:18g – Protein: 36g

Ingredients

  • 2 pounds shrimp, shelled and deveined  (tails on)
  • dash of salt and pepper
  • 2 lemons, zest and juice
  • 3/4 cup whole wheat flour
  • 1/2 cup grated coconut
  • 2 large eggs, whisked
  • 1/2 cup bread crumbs
  • 2 tablespoons olive oil

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Directions

  • Preheat oven to 400 degrees
  • In a bowl, mix the shrimp with salt and pepper, 2 tablespoons lemon juice, and zest. Set aside.
  • Prepare 3 bowls . One for the flour, one for the eggs, and one for the bread crumb with the coconut.
  • Dip each shrimp in the flour, then shake off the excess, dip in the egg next, then the bowl of crumbs and coconut. Place the shrimp on a parchment lined baking sheet. Repeat until all the shrimp are finished.
  • Drizzle olive oil on the shrimp and bake for about 17 min, or until they turn a golden brown.
  • When they are cooked, drizzle remaining lemon juice and sprinkle with remaining zest, enjoy!

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Oven Grilled Salmon

Yields: 4 servings – Calories: 260 – Total Fat: 18g – Carbs: 2g – Protein: 22g

Ingredients

  • 4 (3-4oz each) wild salmon fillets
  • 2 tablespoons olive oil
  • 1 bunch asparagus (about 3/4 pound)
  • Dash of salt and pepper

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Directions

  • Preheat oven to 450 degrees
  • Place salmon on parchment lines or nonstick cooking sheet
  • Drizzle with oil and sprinkle with salt and pepper.
  • Bake for 5 min, add asparagus, then bake for an additional 7-10 min, until salmon is thoroughly cooked.

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One pot Spicy Curry Shrimp

Yields: 4 servings – Calories:250 – Total Fat: 14g – Carbs: 12g – Prorein: 17g

Ingredients

  • 1 pound  raw peeled shrimp
  • 1 cup chopped onions
  • 1 clove garlic, minced
  •  2 tablespoons red curry powder 
  • 1/4 cup water
  • 2 tablespoons olive oil, divided
  • 2 cups coconut milk
  • 3 tablespoons lemon juice (about one lemon squeezed)
  • 1-2 tablespoons hot sauce (more or less to adjust heat)

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Directions

  • In a pan over medium heat, add one tablespoon olive oil and shrimp.
  • Cook shrimp for about 2 min per side until cooked through. Remove the shrimp and set aside.
  • Add the remaining tablespoons olive oil and onions to low heat.Cook for 4-5 min, add curry powder and stir to combine with onions.
  • Add water and cook on low for additional 2 min, stirring until a curry paste forms.
  • Add garlic and cook a few seconds more. Add coconut milk, stir well, then add the shrimp back to the pan. Add hot sauce, then cook for about a few min until heated thoroughly.
  • Remove from heat, add lemon juice, serve and enjoy! 

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Garlic ‘n’ Honey Shrimp Skillet

(Yields: 4 servings) calories: serving size: 8 shrimp – calories: 120 –  carbs: 11g – fat: 1g – WWP+3  Smart Points: 3

Ingredients

  • 1 lb medium raw shrimp, peeled, deveined, (30-32)
  • 2 tbsp low sodium soy sauce
  • 2 tbsp honey
  • 3 cloves of garlic, minced
  • 1 lemon, cut into wedges
  • 1/2 cup fresh cilantro, chopped

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Directions

  1. Place the shrimp, soy sauce, honey, garlic, and lemon juice in a large zip bag. Seal the bag and toss together to fully combine. Marinade in fridge for 30 min.
  2. Heat a large skillet over medium-high heat. Pour the shrimp and the marinade in the skillet, cooking the shrimp for about 30 seconds, then flipping over and cook an additional 30 seconds, until pink.
  3. Remove the shrimp from the skillet and continue to cook the marinade for 2-3 min until slightly thickened.
  4. Pour the thickened sauce over the cooked shrimp and sprinkle the cilantro on top.
  5. Serve with a fresh lemon wedge and squeeze over shrimp. 

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Quick Veggie ‘n’ Shrimp Stir Fry

Yields: 4 servings- serving size: 1/3 cup rice and 1 heaping cup stir fry – calories:  190 – carbs: 24g – protein: 16g

Ingredients

  • 2 (14oz) bags frozen broccoli florets
  • 1 tbsp sesame oil
  • 1 lb raw medium shrimp, peeled and deveined
  • 1 (8oz) container cremini mushrooms, sliced
  • 1/2 cup low fat chicken broth
  • 3 tbsp low sodium soy sauce
  • 3 garlic cloves, minced
  • 2 tbsp rice vineger
  • 1 tbsp brown sugar
  • 1 tsp ground ginger
  • 1 tbsp cornstarch
  • 1 (8.8oz) pouch Uncle Ben’s Ready Rice (brown rice)
  • 1 tsp sesame seeds
  • 3 green onions, sliced

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Directions

  1. In a wok or large skillet, heat the sesame oil over medium-high heat. Add the broccoli and mushrooms. Saute the veggies for 5 min, until they have started to soften.
  2. In a small bowl, whisk together the chicken broth, soy sauce, garlic, vinegar, brown sugar, ginger, and cornstarch.
  3. Add the shrimp to veggies and mix. Pour the sauce over the shrimp mixture to evenly cover, stir frequently until  the sauce has thickened and the shrimp are pink, 3-5 min
  4. Microwave the rice according to the package directions
  5. To serve, place 1/3 cup rice in bottom of the bowl, top with a heaping 1 cup of the stir fry mixture, garnish with sesame seeds and green onions.

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Quick Southern Shrimp ‘n’ Grits

Yields: 4 servings – serving size: 1 cup grits and about 10 shrimp – calories: 420 – carbs 44g – fat: 13g – protein: 31g 

Ingredients

  • 2.5 cups low fat chicken broth
  • 1.5 cups fat free milk
  • 1 1/4 cup Quaker 5 min Grits
  • salt and pepper to taste
  • 1 cup shredded sharp white cheddar cheese
  • 40 medium raw shrimp ( 1lb) peeled, deveined 
  • 1 tbsp cajun seasoning
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • 4 green onions, thinly sliced

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Directions

  1. In a medium saucepan, bring the chicken broth and milk to a boil. Gradually whisk in the grits and salt. Reduce heat to medium/low, cover, and cook grits, stirring occasionally, until they start to thicken, about 5 min. Remove from heat and stir in the cheddar and pepper.
  2. In a large resealable bag, add the shrimp and cajun seasoning. Seal the bag and give it several shakes to evenly coat shrimp.
  3. In a large skillet, heat the olive oil over medium heat. Add the garlic and green onions and cook until the green onions begin to soften, 1-2 min.
  4. Add the shrimp to the skillet and cook on both sides until cooked through, 3-5 min.
  5. To serve, spoon 1 cup of the grits into a bowl and top with about 10 shrimp.

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Slim Shrimp Scampi

Yields: 4 servings – serving size: 1 cup – calories: 370 – carbs 46g – fat:13g – protein: 21g – WWP+ 10

Ingredients

  • 8 oz whole wheat spaghetti
  • 3 cloves of garlic, minced
  • 1 tbsp light butter
  • 1 tbsp olive oil
  • 1 large red bell pepper, diced
  • 1/2 cup white wine
  • 1 tbsp lemon juice
  • 1 tsp crushed red pepper flakes
  • salt and pepper
  • 1 lb medium raw shrimp, peeled, deveined
  • 3 tbsp fresh parsley, chopped
  • 1 lemon, cut into 4 wedges

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Directions

  1. Cook pasta according to package directions. Drain and set aside
  2. In a large skiller over medium heat, simmer garlic in olive oil and butter for 2 min.
  3. Add bell pepper, wine, lemon juice, red pepper flakes, salt and pepper. Cook until bell pepper is tender, about 3 min.
  4. Add shrimp and cook until they turn pink, about 4 min.
  5. Add parsley and remove from heat.
  6. Add pasta to scampi mixture and toss. Serve hot with lemon wedges.

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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

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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.

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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)

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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!

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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!

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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.

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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

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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!

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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)

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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. 

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