QUICK AND EASY BUTTERY CITRUS FISH

3 tbsp butter flavored sprinkles

1 tbsp lemon pepper blend

1 tbsp lime juice

2 tsp honey

1 lb boneless white fish fillets

In a small bowl combine the butter flavored sprinkles, lemon pepper blend, lime juice, and honey; stir to mix well.  Place the fish fillets on broiler pan and broil 6 to 8-inches from the heat until first side starts to brown.  Turn fish over and spread the honey mixture over the second side.  Broil another 4 to 5 minutes or until the fish flakes easily with a fork.

Per fillet: 106 calories, 7 grams carbs and 17 grams protein

 

 

 

CHEESE-STUFFED SALMON

6 (approx. 6-oz each) skinless salmon fillets

1 medium lemon

1 container (5.2-oz) container semisoft cheese with garlic and herbs

salt

pepper

1 cup soft bread crumbs

1/3 cup shredded Paemesan cheese

1/4 cup butter, melted

2 tbsp toasted almonds, chopped

If using frozen fish, thaw and pat dry. 

Preheat oven to 425 degrees.

In a small bowl, finely shred 2 teaspoons of lemon peel.  Cut the lemon into wedges and set aside. 

Combine the semisoft cheese with the lemon peel.  Cut a pocket in the top of each fillet being careful not to cut all the way through the fillet.  Cut to about 1/2-inch from the ends.  Spoon the cheese and lemon peel mixture evenly into the pockets.  Sprinkle each fillet with salt and pepper.  Place the fillets in a shallow baking pan or dish; set aside.

In a small bowl, combine the bread crumbs, Parmesan cheese, melted butter, and toasted almonds.  Sprinkle the mixture over the fillets pressing down lightly.  Bake, uncovered, at 425 degrees about 14 minutes or until fish flakes when tested with a fork.  Serve with the lemon wedges.

This is a recipe I adapted from one I saw in Better Homes and Gardens Magazine.

I

 

SHRIMP AND SPINACH RISOTTO

3 1/2 cups reduced sodium chicken broth

1 1/2 cup chopped fresh mushrooms

1 small yellow onion, chopped

3 garlic cloves, minced

1 tbsp butter

1 cup uncooked arborio rice

6 oz fresh baby spinach, coarsely chopped

1 lb cooked medium shrimp, peeled & deveined

1/2 cup shredded Parmesan cheese

1/4 tsp pepper

In a small saucepan, heat broth and keep warm.  In a large nonstick skillet, saute the mushrooms, onion, and garlic in butter until softened, about 3 minutes.  Add rice; cook and stir for 2 to 3 minutes.  Carefully stir in 1 cup of the heated broth.  Cook and stir until all the broth is absorbed.

Add the remaining broth, 1/2 cup at a time, stirring constantly.  Allow liquid to absorb fully before adding the next half cup.  Cook just until risotto is creamy and rice is almost tender.  Total cooking time should take about 20 minutes.  Add the spinach, shrimp, cheese and pepper; cook and stir until spinach is wilted and shrimp are heated through.  Do not overcook shrimp.  Serve immediately while warm.

A 1 1/4 cup serving equals 405 calories, 47 g carbs, 35 g protein.

 

 

BAKED HORSERADISH SALMON

1 lb salmon fillet

1 tbsp butter, melted

1 tbsp prepared horseradish, drained

2 tsp lemon juice

1/4 tsp garlic powder

1/8 tsp black pepper

Preheat oven to 375 degrees.

Place salmon skin side down in an 11 x 7-inch baking dish that's coated with nonstick cooking spray.  In a small bowl, combine the butter, horseradish, lemon juice, garlic powder, and pepper.  Spread the mixture over the fish fillet.  Bake at 375 for 20 to 25 minutes until the salmon flakes easily with a fork.

A 3-oz serving = 236 calories, 1 g carbs, 23 g protein

 

 

GRILLED MAPLE-GLAZED SALMON

1/4 cup ruby red fresh grapefruit juice

2 tbsp balsamic vinegar

2 tbsp sugar-free maple flavored syrup

2 garlic cloves, minced

2 tsp olive oil

4 (4-oz ea) salmon fillets

1/4 tsp salt

1/4 tsp black pepper

In a small saucepan, bring grapefruit juice, balsamic vinegar, syrup and garlic to a boil.  Reduce heat and simmer, uncovered, for 5 minutes.  Transfer 2 tablespoons to a small bowl and add the olive oil to it.  Set the remaining glaze aside.

Coat the grill rack with nonstick cooking spray before starting the grill.  Sprinkle the salt and pepper over the salmon and place skin side down on the grill rack.  Grill, covered, over medium heat for 10 to 12 minutes or until fish flakes easily with a fork, basting occasionally with maple and oil mixture.  Drizzle with the reserved glaze.

Note:  If preferred, fish may be broiled 4 to 6-inches from the heat.  Follow the above directions for cooking time and basting.

 

SHRIMP AND ASPARAGUS PENNE

3 cups uncooked penne pasta

1 lb fresh asparagus, trimmed and cut into 1-inch pieces

1 tbsp butter

1 lb uncooked medium shrimp, peeled and deveined

2 tsp flour

1/4 tsp salt

1/2 cup half-and-half cream

1/2 cup grated Parmesan cheese, divided

Cook pasta according to package directions.  Meanwhile, in a large nonstick skillet, saute asparagus in butter for approximately 4 minutes.  Add the shrimp, cook and stir another 3 to 4 minutes until the shrimp turns pink.  Remove from heat and keep warm.

In a small bowl, combine the flour, salt, and cream until smooth.  Stir mixture into the skillet of shrimp.  Bring to a boil and cook, stirring, for about two minutes or until thickened.  Stir in half the Parmesan cheese.  Remove pan from the heat.  Drain the pasta and toss with the shrimp mixture.  Sprinkle the remaining cheese over top of dish.

A 2-cup serving =417 calories, 46 g carbs, 32 g protein

 

 

TUNA STEAKS WITH PINEAPPLE AND TOMATO SALSA

1 medium tomato, chopped

8-oz pineapple chunks in own juice, drained & chopped

1 jalapeno pepper, seeded and minced

2 tbsp chopped fresh cilantro

1 tbsp minced red onion

1/2 tsp grated lime zest

2 tsp lime juice

1 lb (4 steaks) tuna steaks

1/2 tsp salt

1/8 tsp black pepper

2 tsp olive oil

To make salsa: Combine the tomato, pineapple, jalapeno, cilantro, onion, lime zest, and lime juice in a medium bowl.

Sprinkle the tuna steaks with salt and pepper.  Heat oil in a large nonstick skillet over medium-high heat.  Add tuna and cook 2 to 3 minutes on each side for medium-rare or desired degree of doneness.  Serve with salsa.

1 steak and 1/2 cup salsa = 228 calories, 27 g protein, 11 g carbs

 

 

BAKED SALMON

4 salmon steaks (about 3-oz each)

Vegetable oil cooking spray

2 tbsp fresh lemon juice

1/2 tsp dried whole dillweed

1/2 tsp dried parsley flakes

1/2 tsp freshly ground black pepper

Rinse salmon thoroughly with water and pat dry with paper toweling.  Spray a shallow baking pan with vegetable oil spray.  Place steaks in the prepared pan.  Brush steaks with the lemon juice.  Sprinkle the dillweed, parsley, and pepper evenly over the salmon steaks.  Bake at 350 degrees for 25 to 35 minutes or until salmon flakes easily when tested with a fork.

 

 

GINGERED SHRIMP STIR-FRY SKILLET

1/2 lb medium to large shrimp, peeled and deveined

2 tsp minced fresh ginger

3 cloves garlic, minced

2 cups fresh sugar snap peas

1 red bell pepper, cut into thin strips

3 tbsp reduced-sodium soy sauce

2 cups cooked brown rice

1 tbsp dark sesame oil

1/4 cup chopped green onion

Coat a large heavy skillet with nonstick cooking spray and heat over medium-high heat.  Add shrimp, ginger, and garlic; stir-fry for a minute or so.  Add the sugar-snap peas and bell pepper; stir-fry 4 minutes or until shrimp are opaque and vegetables are crisp-tender.  Stir in soy sauce.  Continue to stir-fry another minute.  Add rice and stir-fry about 2 minutes or until heated through.  Remove from heat and stir in the sesame oil and green onion.

Yield: 4 servings at 201 Calories, 16 g protein, and 22 g carbs per serving.

 

 

 

ALABAMA SHRIMP STIR-FRY

1 tbsp olive oil

1 med onion, thinly sliced

1/2 cup thinly sliced celery

1 lb uncooked, cleaned medium-size fresh shrimp

6-oz fresh mushrooms, sliced

1/2 tsp minced garlic

1 cup shredded fresh spinach leaves

1/4 lb fresh English peas

1 tsp cornstarch

1/4 cup water

2 tbsp reduced-sodium soy sauce

Coat a wok or large heavy skillet with oil.  Heat at medium high for 2 minutes.  Add sliced onion and celery to wok; stir-fry 3 minutes.  Add the shrimp, sliced mushrooms, and minced garlic; stir-fry 1 minute or until shrimp turn pink.  Add shredded spinach and English peas.  Stir-fry the mixture for 30 seconds.  Combine cornstarch, water, and reduced-sodium soy sauce, stirring until cornstarch dissolves; add to shrimp mixture in wok.  Continue to cook over medium-high heat, stirring just until mixture thickens. 

NOTE:  This shrimp stir fry is good served over hot cooked brown rice.

 

 

LEMONY ALMOND-TOPPED FLOUNDER

1 lb skinless flounder fillets

1/2 cup fine dry bread crumbs

2 tbsps butter, melted

1 tsp grated lemon zest

1 tsp lemon juice

1/3 cup sliced almonds

Spray a 10 x 6 x 2-inch baking dish with nonstick vegetable spray.  Place fish fillets in a single layer in the prepared dish.  In a small mixing bowl, combine the bread crumbs, butter, lemon juice and zest.  Mix to blend well.  Sprinkle the mixture over the fish fillets and top with the sliced almonds.  Bake in a 350 degree oven until tender and golden.  Done with the fillets flake easily with a fork.  The cooking takes about 7 minutes per 1/2-inch thickness of the fish.

Yields: 4 servings.

 

 

 

TUNA PILAF

1 cup uncooked long-grain rice

1tsp butter

2 green onions, chopped

2 1/2 cups water

1 (10-oz) pkg frozen mixed Oriental vegetables, thawed

1 (10-oz) can tuna in water, drained and broken into chunks

1 tbsp reduced-sodium soy sauce

Combine rice and butter in a small Dutch oven.  Cook over medium heat 2 minutes or until rice is transparent.  Add green onions and cook 1 minutes or until tender.  Stir in water.  Cover and bring to a boil.  Reduce heat to low and cook 20 minutes or until water is absorbed.  Add Oriential vegetables and continue to cook over low heat 5 minutes or until the vegetables are tender.  Fold in tuna and soy sauce.  Serve hot.

 

 

 

 

BAKED HALIBUT

8 (4 oz each) halibut steaks

1 tbsp Dijon mustard

1/4 cup lemon juice

1 tbsp vinegar

1/2 tsp dried oregano

1/4 tsp pepper

1/2 cup water

1/2 tsp chicken-flavored bouillon granules

2 green onion, chopped

2 tbsp grated Parmesan cheese

Rinse steaks thoroughly in cold water; pat dry with paper towels and place in a shallow baking dish.  Brush steaks evenly with the Dijon mustard.  In a small bowl, combine lemon juice, vinegar, oregano, and pepper.  Pour over the fish and marinate in the refrigerator for 1 to 2 hours. 

In a small saucepan, combine water and bouillon granules; cook over medium heat, stirring constantly, until bouillon dissolves.  Remove steaks from the refrigerator and pour the bouillon mixture around the fish in the dish.  Top fish with the green onions and Parmesan cheese.  Bake at 375 degrees for 25 minutes or until fish flakes easily when tested with a fork.

 

 

 

SOUTHERN PECAN CATFISH

1 cup finely chopped pecans, divided

1/2 cup cornmeal

1 tsp salt, divided

1 tsp pepper, divided

4 catfish fillets (about 6-oz each)

1/2 cup butter, divided

1/2 cup heavy whipping cream

2 tbsp lemon juice

1 tbsp minced fresh parsley

In a shallow bow, combine the following ingredients: 1/2 cup of the pecans, cornmeal, 1/2 teaspoon of the salt and 1/2 teaspoon of the pepper.  Coat the fish fillets with this mixture. 

In a large heavy skillet, melt 1/4 cup of the butter over a medium-high heat.  Fry the fish in the skillet until it flakes with a fork.  This should take about 6 to 7 minutes of cooking on each side.  Remove from skillet but keep warm.

Melt the remaining butter over medium heat in the same skillet used to cook the fish.  Add the remaining pecans and cook and stir for about a minute.  Add the cream, lemon juice and remaining salt and pepper.  Cook mixture, stirring constantly, for about another minute.  Stir in the fresh parsley and spoon sauce over the fish before serving.

 

 

QUICK AND EASY ALFREDO SEAFOOD FETTUCCINE

8-oz uncooked fettuccine

1 envelope Alfredo sauce mix

1 pkg. (8 oz) imitation crab meat

6 oz bay scallops

6 oz uncooked medium shrimp, peeled and deveined

1 1/2 tbsp butter

1/4 tsp garlic powder

Cook fettuccine according to package directions.  Meanwhile, prepare Alfredo sauce according to package directions.  In a large skillet, saute the crab, scallos, and shrimp in the butter for 2 to 3 minutes or until scallops are opaque and shrimp turn pink.  Stir into Alfredo sauce.  Add garlic powder and mix in.  Cook and stir 5 to 6 minutes until thickened.  Drain fettuccine and top with seafood mixture.

Yield: 4 servings

 

 

 

 

PARMESAN WHITE FISH

1 1/2 lbs white fish fillets, cut into serving size portions

1 cup buttermilk

3/4 cup grated Parmesan cheese

1 Tbsp lemon juice

1 tbsp diced onion

Paprika

Preheat oven to 350 degrees.

Place fish in bottom of a baking dish.  Combine buttermilk, Parmesan cheese, lemon juice and onion.  Pour mixture over fish.  Sprinkle with paprika and bake for 25 minutes at 350 degrees or until fish flakes easily with a fork.

 

  

  

SALMON STEAKS WITH CREAMY DILL SAUCE

1/2 cup chopped green onions

1 tbsp butter

1 can (10 3/4 oz) condensed cream of chicken soup, undiluted

1/2 cup half and half cream

2 tbsp white wine

2 tbsp chopped fresh dill

4 (1" thick) salmon steaks

In a large skillet, saute the onions in butter.  Add soup, cream, wine, and dill.  Place salmon steaks on top.  Cover and simmer for 15 minutes or until fish flakes easily with a fork.  Spoon sauce over steaks to serve.

  

 

 

QUICK AND EASY MICROWAVE RED SNAPPER

4 red snapper fillets (may use haddock)

3/4 cup low-fat sour cream

1/4 cup mayonnaise

3 tbsp milk

1 tbsp prepared mustard

1 1/2 tsp dill weed

Cut fish into serving-size pieces; place in an ungreased shallow microwave safe dish.  Cover and microwave on high for 4 minutes.  Drain liquid.  Combine the sour cream, mayonnaise, milk, mustard, and dill.  Drizzle 1/2 cup of the mixture over the fish.  Microwave, uncovered, on high for 4 minutes or until fish flakes easily with a fork.  Pour remaining sauce over fish.

 

 

 

BARBECUE ROASTED SALMON

1/8 cup water + 1/8 cup unsweetened pineapple juice

2 tbsp lemon juice

4 salmon fillets (6-oz each)

1 tbsp Splenda brown sugar blend

4 tsps chili powder

2 tsps grated lemon rind

3/4 tsp ground cumin

1/2 tsp salt

1/4 tsp ground cinnamon

vegetable cooking spray

thin lemon slices, optional

Combine water-pineapple mixture, lemon juice, and salmon fillets in a zip-top plastic bag, seal and marinate in refrigerator 1 hour, turning occasionally. 

Preheat oven to 400 degrees.  Remove fillets from bag and discard marinade.  In a mixiing bowl, combine Splenda, chili powder, lemon rind, cumin, salt, and cinnamon.  Rub mixture over fish.  Place fish in an 11 x 7-inch baking dish coated with cooking spray.  Bake at 400 degrees for 12 minutes or until fish flakes easily when tested with a fork.  Serve with the lemon slices as garnish, if desired.

Note:  I adapted this recipe from one I found in an old Cooking Light magazine.

 

 

LEMON-BAKED SOLE

4 sole fillets (3 1/4 oz each)

2 tsp butter, melted

2 tsp lemon juice

2 tbsp flour

2 tsp chopped fresh parsley

1/8 tsp pepper

1/8 tsp paprika

Preheat oven to 375 degrees.

Thoroughly rinse fillets with cold water and pat dry with paper towels; set aside.  In a small bowl, combine butter and lemon juice.  Combine flour, parsley, and pepper together in a shallow dish.  Dip fillets in butter mixture then dredge in flour mixture.  Place fillets on a nonstick baking sheet and drizzle with any leftover butter mixture.  Sprinkle the fillets with paprika.  Bake at 375 degrees for 15 to 20 minutes or until golden brown and flakes easily when forked.

Per fillet:  Approximately 92 calories, 3 g carbs, 16 g protein

 

 

SALMON HASH

1 can (15 1/2-oz) can red salmon, drained

2 cups finely chopped peeled potatoes

2 tbsp butter or margarine

3 green onions, finely chopped

1/8 tsp pepper

Remove and discard skin and bones from salmon; flake salmon with a fork and set aside.  Saute potatoes in margarine in a large skillet 15 minutes or until tender.  Remove from skillet and set aside.  Add green onions to skillet and saute 2 to 3 minutes.  Stir in pepper.  Add potatoes and salmon.  Cook over medium heat, without stirring, until thoroughly heated.