Seafood

BBQ Salmon & Avocado Salsa

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*Serves 8

Per Serving: Calories 187, Protein 22g, Total Fat 8g, Carbs 5g, Fiber 2g

Ingredients: 

  • 4 frozen or fresh salmon filets

  • olive oil

  • brown sugar

  • salt & pepper to taste

    Avocado Salsa

  • 2 avocados, diced

  • 2 red peppers, diced

  • 2 yellow peppers, diced

  • 2 small red onions, diced

  • juice of 2 limes

  • 3/4 cup cilantro, chopped

  • 1 tsp salt

  • 3/4 tsp red chili flakes

Instructions: 

  • Preheat BBQ to med-high heat.

  • Brush salmon with a little bit of olive oil, then brown sugar. Season with salt & pepper then put on the grill skin-side down for 10–12 min, watching carefully.

  • Meanwhile, mix together the salsa.

  • Remove salmon from the grill and toss with salsa.

Lemon-Garlic Marinated Shrimp

Lemon-Garlic Marinated Shrimp
 

*Serves 8

Per Serving(4 shrimp): Calories 101, Carbs 2g, Protein 15g, Total Fat 4g

Ingredients: 

  • 1¼ pounds cooked shrimp

  • 3 tablespoons minced garlic

  • ¼ cup lemon juice

  • ¼ cup minced fresh parsley

  • 2 tablespoons extra-virgin olive oil

  • salt & pepper to taste

Instructions: 

  • Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute.

  • Add lemon juice, parsley, salt and pepper.

  • Toss with shrimp in a large bowl.

  • Chill until ready to serve. Make Ahead Tip: Cover and refrigerate for up to 2 hours.

Surf'n Turf Foil Packs

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*Serves 1

Per Serving: Calories 217, Protein 24g, Total Fat 8g, Carbs 14g, Fiber 2.5g

Ingredients: 

  • 1.5 oz. sirloin steak, cut into 1" cubes

  • 1.5 oz. shrimp, cleaned and deveined

  • 1/2 ear of corn, each cut into 2 pieces

  • 1/4 c. grape tomatoes

  • 1/4 small red onion, cut into thick slices

  • 1/4 lime, sliced into wedge

  • 1/2 garlic cloves, thinly sliced

  • 1 tsp. Old Bay Seasoning

  • 1 tsp. of fresh thyme leaves

  • dash of. cumin

Instructions: 

  • Preheat grill over high heat. Cut 1 sheet of foil (12 inches long). 

  • Cut 1 sheet of foil (12 inches long).

  • Put steak, shrimp, corn, tomatoes, red onion, lime wedge, and garlic into foil pack. 

  • Drizzle with olive oil and sprinkle with Old Bay, fresh thyme, cumin, and black pepper.

  • Fold the foil packet crosswise  over mixture to completely cover the food. 

  • Roll top and bottom edges to seal. 

  • Place foil packet on the grill for about 6 to 8 minutes per side.

Shrimp Scampi

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*Serves 2

Per Serving: Calories 262, Protein 30g, Total Fat 5.5g, Carbs 6.5g, Fiber 1g

Ingredients: 

  • 1 bag fettuccine Miracle Noodles®

  • 1/2 lb medium shrimp, peeled & deveined

  • 1 tbsp extra-virgin olive oil

  • 2 tbsp minced garlic

  • 1/2 onion, chopped

  • 3/4 cups dry white wine

  • juice and zest of 1/2 lemon

  • 1.5 tbsp cold butter, in 3 pieces

  • 1/8 cup chopped fresh parsley

  • dash of salt/pepper/red pepper flakes

Instructions: 

  • In a medium bowl, season shrimp with salt and pepper.

  • Place shrimp in an even layer on a rimmed sheet pan and roast for 8 minutes.

  • In a large skillet set over medium heat, add oil, garlic, onions and red pepper flakes and season with salt and pepper; cook until softened, 2 minutes.

  • Adjust heat to medium-high; add wine, lemon juice and zest and simmer until sauce has reduced, 3 to 4 minutes.

  • Cook Miracle Noodles as directed on package.

  • Add noodles to sauce and toss until warmed through.

  • Reduce heat to low and stir cold butter into sauce, then add cooked shrimp.

  • Toss with parsley and garnish with lemon wheels.  

Seared Salmon W/ Roasted Cauliflower

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*Serves 2 

Per Serving: Calories 318, Protein 47g, Total Fat 10g, Carbs 9g, Fiber 3.5g

Ingredients: 

  • 1/2 large head cauliflower, cut into florets

  • 1 tsp. olive oil salt & pepper

  • 2 (6-oz.) pieces skinless salmon filets

  • 1 clove garlic, chopped

  • 1/2 tbsp. capers

  • 1/4 cup fresh flat-leaf parsley

Instructions: 

  • Heat oven to 450 degrees F. On a large rimmed baking sheet, toss the cauliflower with 1/2 tsp. olive oil and salt and pepper.

  • Roast until tender, about 15 minutes, then broil until golden brown.

  • Meanwhile, heat the remaining oil in a large cast iron skillet over medium-high heat.

  • Season the salmon with salt and pepper and cook for 3 minutes.

  • Turn the salmon, scatter the garlic and capers around and cook until the salmon is opaque throughout, 2 to 3 minutes more.

  • Transfer the fish to plates and toss the cauliflower with the garlic, capers and parsley.

  • Serve with the salmon.

Smoky Mustard-Maple Salmon

 

Recipe makes 1 serving.  

Calories 148, Protein 23g, Total Fat 4g, Carbohydrates 4g.

Ingredients: 

  • 1 1/4 Teaspoon Whole-Grain or Dijon Mustard

  • 3/4 Teaspoons Pure Maple Syrup

  • Dash of Smoked Paprika or Ground Chipotle Pepper

  • Dash of Freshly Ground Pepper

  • Pinch of Salt

  • 1 (3 ounce) Skinless Center-Cut Wild-Caught Salmon Fillet

Instructions: 

  • Preheat oven to 450°F. Line a small baking sheet or baking pan with foil and coat with cooking spray.

  • Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillet on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.

Baked Cod w/ Tomatoes & Olives

 

Recipe makes 1 serving.  

Calories 197, Protein 28g, Total Fat 2g, Carbohydrates 18g, Fiber 2g.

Ingredients: 

  • 3 oz. Fresh Cod Fillet

  • 1/2 Can (7 oz.) Italian-Style Diced Tomatoes, Drained

  • 1 Tablespoon Pitted Black Olives, Chopped

  • 1/2 Teaspoon Garlic Clove, Minced

  • 1 Tablespoon Fresh Parsley

  • Salt & Pepper, To Taste

Instructions: 

  • Preheat oven to 400ºF.

  • Coat an 8x8 inch baking pan with nonstick cooking spray; Lay the cod fillet in the pan and season with salt & pepper if desired. Spoon tomatoes, olives, and garlic over the fish.

  • Bake 20 minutes of until fish flakes when tested with a fork; garnish with parsley.

Low Fat Frittata w/ Smoked Salmon

 

Recipe makes 8 servings, one serving is 1/8 of frittata.  

Calories 96, Protein 10g, Total Fat 1g, Carbohydrates 2g, Fiber 0.5g.

Ingredients: 

  • 2 Teaspoons Extra-Virgin Olive Oil

  • 6 Green Onions, Trimmed and Coarsely Chopped

  • 6 Egg Whites

  • 4 Whole Eggs

  • 1/2 Teaspoon Dried Tarragon or 1 1/2 Teaspoon Fresh, Minced

  • 1/4 Cup Cold Water

  • 2 Ounces Thinly Sliced Smoked Salmon, Cut Into 1/2 -inch Wide Pieces

  • 1/2 Chopped Fresh Basil, Arugula, or Spinach (for garnish)

  • Salt and Black Pepper, To Taste

Instructions: 

  • Preheat oven to 350°F.

  • Heat heavy 8-inch oven proof saute pan over medium-heat for 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.

  • Add green onions and saute, stirring periodically, until soft; about 30 seconds.

  • Whisk egg whites, eggs, tarragon, water, salt and black pepper in a medium bowl.

  • Pour mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.

  • Transfer to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.

  • Remove from oven and gently slide frittata onto warm serving platter. Garnish with fresh basil, arugula, or spinach if desired.

Seared Scallops w/ Mint Pesto

 

Recipe makes 2 servings, serving size is 3 scallops.  

Calories 189, Protein 23g, Total Fat 8g, Carbohydrates 7g.

Ingredients: 

  • 1/3 Cup Lightly Packed Fresh Mint

  • 1/4 Cup Lightly Packed Fresh Flat-Leaf Parsley

  • 2 Tablespoons Almonds, Toasted and Chopped

  • 2 Tablespoons Grated Parmesan Cheese

  • 2 Tablespoons Water

  • 1 Tablespoon Lemon Juice

  • 2 Garlic Cloves, Minced

  • 1/4 Teaspoon Salt

  • 1/4 Teaspoon Ground Black Pepper

  • 6 Sea Scallops (8 to 10 ounces total)

  • 1 Teaspoon Olive Oil

  • 1 Cup Fresh Watercress or Spinach

Instructions: 

  • For pesto: In a food processor, combine mint, parsley, almonds, Parmesan cheese, water, lemon juice, garlic, 1/8 teaspoon of salt and 1/8 teaspoon of pepper. Cover and process until nearly smooth. Set aside.

  • Rinse scallops and pat dry with paper towels. Sprinkle scallops with the remaining salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add scallops; cook for 4 to 5 minutes or until scallops are opaque, turning once halfway through cooking.

  • Serve scallops and pesto over watercress or spinach.

Tuna & Egg Stuffed Tomatoes

 

Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.

Ingredients: 

  • 8 Tomatoes

  • 2 Hard-Boiled Eggs, Shelled and Chopped

  • 2 Cans of Albacore Tuna, Drained

  • 2 Tablespoons Fat-Free Mayonnaise

  • 4 Cloves of Garlic, Minced

  • 1/2 Cup Fresh Parsley, Chopped

  • Salt & Pepper, To Taste

Instructions: 

  • Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

  • Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

  • Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

Salmon Salad with Vinaigrette

 

Recipe makes 4 servings.  

Calories 271, Protein 26g, Total Fat 13g, Carbohydrates 13g.

Ingredients: 

  • 1 Lb Green Beans, Trimmed

  • 1/4 Cup Red Wine Vinegar

  • 2 Tablespoons Dijon Mustard

  • 1 Tablespoon Extra-Virgin Olive Oil

  • 1 Tablespoon Minced Shallots

  • 1/4 Teaspoon Kosher Salt, Divided

  • 1/4 Teaspoon Black Pepper, Divided

  • 4 (3 ounce) Salmon Filets

  • 4 Cups Mixed Salad Greens

  • 1/4 Cup Vertically Sliced Vidalia or other Sweet Onion

  • 2 Hard-Boiled Eggs, Sliced

Instructions: 

  • Preheat grill to medium-high.

  • Place beans in large pan of boiling water; cook 2 minutes. Drain and plunge beans into ice water; drain.

  • Combine vinegar, mustard, oil, shallots, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl, stirring well with whisk; set aside.

  • Using a mister, bray both sides of each fillet with olive oil; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place fish, skin side up, on grill rack; cook 8 minutes or until fish flakes easily when tested with a fork, turning after 4 minutes.

  • Arrange 1 cup of greens in each of 4 bowls; top with onion, egg slices, and beans. Top with salmon; drizzle with dressing.

Tilapia & Summer Vegetable Packets

 

Recipe makes 4 servings.  

Calories 180, Protein 24g, Total Fat 7g, Carbohydrates 7g, Fiber 2g.

Ingredients: 

  • 1 Cup Quartered Cherry or Grape Tomatoes

  • 1 Cup Diced Summer Squash

  • 1 Cup Thinly Sliced Red Onion

  • 12 Green Beans, Trimmed and Cut into 1-in Pieces

  • 1/4 Cup Pitted and Coarsely Chopped Black Olives

  • 2 Tablespoons Lemon Juice

  • 1 Tablespoon Chopped Fresh Oregano

  • 1 Tablespoon Extra-Virgin Olive Oil

  • 1 Teaspoon Capers, Rinsed

  • 1/2 Teaspoon Salt, Divided

  • 1/2 Teaspoon Freshly Ground Pepper, Divided

  • 1 Pound Tilapia Fillets, Cut into 4 Equal Portions

Instructions: 

  • Preheat grill to Medium.

  • Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.

  • To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); Generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.

  • Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper, and vegetables.

  • Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.