Tuna Melt Salad Sandwich


*Serves 1

Per Serving: Calories 225, Protein 35g, Total Fat 6g, Carbs 22g, Fiber 13.5g


  • 3 oz Tuna, in water

  • 1 slice Sharp Cheddar Cheese, Fat Free

  • 1 Smartbun®

  • 2 slices of Tomato

  • 1/2 Celery Stalk, chopped

  • 1/2 Green Onion, chopped

  • 3 tbsp Walden Farms Honey Mustard Mayo

  • 1/4 tsp Lemon Juice

  • Salt & pepper to taste


  • Preheat oven to 400°F.

  • Combine tuna salad ingredients (tuna, celery, onion, mayo, lemon juice, salt & pepper) in a small bowl and mix well.

  • Place the Smartbun® halves on a baking sheet and broil 2-3 minutes or until they start to brown. Remove from the oven.

  • Divide the tuna mixture over the buns.Top with tomato slices and cheddar cheese.

  • Bake 10-15 minutes or until cheese is melted. Broil 1 minute if desired.

BBQ Salmon & Avocado Salsa


*Serves 8

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


  • 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


  • 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.

Shrimp & Bacon Fettuccine

Shrimp & Bacon Fettuccine.png

*Serves 2

Per Serving: Calories 211, Protein 25g, Total Fat 8g, Carbs 8.5g, Fiber 2.5g


  • 1/2 lb Asparagus

  • 5oz Shrimp

  • 1 package Fettuccine Miracle Noodles

  • 1 1/2 tbsp I Can’t Believe It’s Not Butter, Light

  • 1 Garlic Clove, minced

  • 1 tbsp shallot, chopped

  • 2 slices Turkey Bacon, crumbled

  • 1 tbsp Parmesan Cheese

  • 1/4 cup Nonfat Plain Greek Yogurt

  • 1/4 Whole Milk


  • Cook noodles according to package directions.

  • Steam the asparagus until tender but firm. Set aside to cool, then cut into 2 inch pieces.

  • In a skillet, melt butter. Add shallot and garlic and stir until softened. Add turkey bacon and shrimp. Stir to combine.

  • Mix yogurt and milk together to get cream like constancy. Add cream to skillet, bring to a simmer and cook for several minutes until the sauce thickens slightly. Season with salt and pepper.

  • Add asparagus and noodles. Sprinkle parmesan cheese on top. Enjoy!

Simple Lemon, Shrimp & Prosciutto Pasta


Per Serving (4 Plates): Calories 174.5, Carbs 7 g, Protein 17 g, Total Fat 9.25 g


  • 1 bag Miracle Noodle Angel Hair

  • 2 oz. thinly sliced prosciutto

  • 12 ounces peeled and deveined tail-on large shrimp

  • 1/8 cup extra-virgin olive oil

  • 4 garlic cloves, thinly sliced

  • 2 cups cherry tomatoes, halved

  • 1/2 cup thinly sliced fresh basil

  • 1/2 tsp. salt

  • 1/4 tsp. crushed red pepper

  • 2 lemons, wedged


  • Cook pasta according to package directions.

  • Drain, reserving 1 cup cooking liquid.

  • Cook prosciutto in 1 tbsp.oil in a large skillet over medium-high stirring often, 1-2 minutes.

  • Add tomatoes, 1/4 cup basil, salt, & red pepper.

  • Cook about 4 minutes.

  • Add shrimp, cook about 3-4 minutes.

  • Stir in up to 1 cup saved cooking liquid to thin sauce to desired consistency.

  • Squeeze juice from 1 lemon into sauce.

  • Stir in pasta & 2 tbsp. oil.

  • Cut 1 lemon into wedges.

  • Divide pasta evenly among 4 plates

  • Top with prosciutto & remaining 1/4 cup basil.

  • Serve with lemon wedges.

Lemon-Garlic Marinated Shrimp

Lemon-Garlic Marinated Shrimp

*Serves 8

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


  • 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


  • 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.

Shrimp Scampi


*Serves 2

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


  • 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


  • 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


*Serves 2 

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


  • 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


  • 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.


  • 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


  • 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.


  • 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


  • 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.


  • 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


  • 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.


  • 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


  • 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.

Salmon Salad with Vinaigrette


Recipe makes 4 servings.  

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


  • 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


  • 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.


  • 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


  • 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.