Kristen's Recipes

3 T. reduced-fat mayonnaise
1 1/2 T. chili sauce
1/2 lb. sea scallops
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
1 T. Italian-seasoned breadcrumbs
2 tsp. olive oil

Stir together mayonnaise and chili sauce in a small bowl. Set aside. Pat scallops dry. Combine scallops and next 3 ingredients in a zip-top plastic bag; seal and shake to coat. Heat olive oil in a nonstick skillet over medium-high heat. Add scallops; cook 3 minutes on each side. Serve immediately with chili mayonnaise.

Yield: 2 servings
Serving size: about 7 scallops and 2 T. chili mayonnaise

Calories: 245
Fat: 13.1g
Fiber: .2g

1/4 C. mayonnaise
1/4 C. nonfat plain yogurt
2 scallions, thinly sliced
2 T. fresh lemon juice
2 T. chopped fresh dill
4 (6-oz.) salmon fillets, with skin
Salt and pepper
1 T. extra-virgin olive oil
2 oz. alfalfa sprouts (2 C.)

Combine mayonnaise, yogurt, scallions, lemon juice, and dill. Season salmon with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add salmon, flesh-side down, and sear 3 minutes, until brown. Flip and sear another 3 minutes, until salmon is just cooked through. Place a dollop of sauce on serving plate; top with salmon and a small mound of sprouts.

Yield: 4 servings
Per serving with 1 T. of sauce:

Calories: 406
Fat: 28g
Fiber: 0g

1/4 C. extra-virgin olive oil, plus

1 T. extra-virgin olive oil

4 T. butter

1 bay leaf

1 1/2 lbs cod, cut into chunks

1 lb large raw shrimp, peeled, deveined, and coarsely chopped

1 lemon

1 large shallot, finely chopped

2 T. flour

1/2 C. chicken stock

1 C. heavy cream

3 T. dry sherry

1/4 tsp. grated fresh nutmeg

salt

fresh ground black pepper

3 garlic cloves, chopped

2 (15 ounce) cans quartered water-packed artichoke hearts, drained

1 lb fresh spinach, stems discarded, coarsely chopped

2 C. shredded gruyere cheese

1 tsp. sweet paprika

2 T. chopped fresh flat-leaf parsley

2-3 T. grated parmigiano-reggiano cheese

 

Preheat broiler to high. Add 1 T. olive oil, 2 T. butter, and bay leaf to a large skillet over medium heat. Add fish and shrimp to the skillet and cook for 2-3 minutes on each side, turning carefully with fish spatula. Remove the fish and shrimp to a plate; squeeze lemon juice on the cooked fish, and reserve. Add 2 T. more butter to the skillet and the shallot; sauté shallot for 2 minutes, then add the flour and cook another minute. Whisk in the stock and thicken for a minute. Add the cream to the sauce and bring to a bubble; stir in the sherry, then season with nutmeg, salt, and pepper. Slide the seafood back into the pan and cook together over med-low heat to reduce the sauce and finish cooking the seafood, 5-6 minutes. Heat a second skillet over med-high heat; add the remaining olive oil, garlic, and drained artichokes; fry 2 minutes, then wilt in the spinach and season with salt and pepper; turn the pan off and reserve. Pour the seafood into a shallow casserole; top with the Gruyere cheese, paprika, parsley, and Parm; brown the casserole under the broiler and serve; pile the spinach and artichokes alongside the seafood.

1 C. water

1 C. rice vinegar

1/4 C. sugar

2 tsp. fresh ginger root, minced

1 tsp. garlic, minced

2 tsp. hot chile pepper, minced

2 tsp. ketchup

2 tsp. cornstarch

1 12 oz package of tapioca/rice noodles (if you can’t find these noodles, use regular -not thin- spaghetti noodles)

1 lb. shrimp. peeled and deveined

Fresh mint

 

Pour water and vinegar into a saucepan, and bring to a boil over high heat. Stir in sugar, ginger, garlic, chile pepper, and ketchup; simmer for 5 minutes. Stir in cornstarch. Remove saucepan from stove to cool. Then transfer to a bowl, cover, and refrigerate until needed. Cook noodles per package directions. Set aside. Cook shrimp in a pan with approximately 2 tbsp. olive oil for approximately 2-3 minutes on each side until they are ‘just’ done. Do not overcook the shrimp. Toss shrimp together with the noodles and sweet chili thai sauce. Coat thoroughly. Serve with sprigs of mint on top.

2-inch piece fresh ginger, peeled and grated or minced

1 small jalapeno pepper, seeded and finely chopped

3 T. rice wine vinegar or white wine vinegar, eyeball it

Salt and freshly ground black pepper

6 T. vegetable oil, divided, eyeball it

10 radishes, thinly sliced

1 seedless or English cucumber, thinly sliced

1 yellow pepper, seeded, quartered and cut into thin strips

1 (2-ounce) pouch sliced almonds, 1/4 C., available on baking aisle

1 C. chicken broth

1 T. curry powder

2 pinches ground cinnamon

1 C. couscous

4 (8-ounce) portions red snapper fillet, skin on

1/2 C. sesame seeds, un-toasted, available on spice aisle

1 bunch watercress, trimmed of thick stems

1 C. roughly chopped fresh basil, about 20 leaves

2 scallions, chopped

 

In a salad bowl, combine the ginger, jalapeno, vinegar, salt and pepper. In a slow steady steam, whisk in 3 T. of vegetable oil. Add the radish, cucumber, yellow pepper and toss to coat. Let the veggies sit and marinate at room temperature while you prepare the sesame crusted snapper. Place a medium saucepan on the stove. Add the sliced almonds and toast over moderate heat then remove from pan and reserve. Return pan to stove top and add the chicken broth, 1 T. of vegetable oil — just eyeball it, curry powder and cinnamon. Raise heat and bring broth up to a boil. When it boils, add couscous to the pot and stir to combine. Cover the pot and turn off the heat and let the couscous stand until ready to serve. With a sharp paring knife, score the skin side of the snapper fillets by slashing 3, 1/8- inch thick cuts across the width of the fish. Season both sides of the fish with salt and pepper. Sprinkle and then gently press the sesame seeds onto both sides of the fish. Heat a nonstick large skillet over medium-high heat with 2 T. of vegetable oil, 2 turns of the pan. Once the pan is hot, add the seasoned fish to the skillet skin side down. Saute the snapper for 4 minutes and if you find that the fillets bubble up in the center section, carefully press each fillet down with a fish spatula. Flip the fillets and continue to cook on the second side for 3 minutes or until the fish is cooked through and opaque. While the fish is cooking on the second side, finish off the ginger dressed snappy veggies and prepare the couscous. To the marinating vegetables, add the watercress and basil. Toss to combine. Remove the lid on the couscous. Add scallions and toasted almonds and fluff couscous with a fork. To serve, distribute the snappy veggies between 4 plates and top with the sesame crusted snapper; serve the couscous alongside.

3 T. extra-virgin olive oil (EVOO)

Zest and juice of 1 orange

Salt and freshly ground black pepper

16 raw large shrimp, peeled, leaving the tail on, and deveined

1 1/2 C. mayonnaise

4 T. Creole mustard or grainy mustard

1/4 yellow onion, grated

2 celery ribs, very finely minced

1 rounded T. prepared horseradish

1 T. Worcestershire sauce

1 tsp. hot sauce, such as Tabasco

1 tsp. paprika (1/3 palmful)

A handful fresh flat-leaf parsley, chopped

 

Preheat an outdoor grill or stovetop grill pan to high heat. In a bowl, combine the EVOO, orange juice and zest, and salt and pepper to taste. Add the shrimp and toss to coat the shrimp completely. Place the shrimp on the grill and cook for 3 minutes each side, or until the shrimp are pink and have curled up. Remove the shrimp from the grill onto a backing sheet or large plate in a single layer. Place in the refrigerator to chill. In a bowl, combine the mayonnaise, Creole mustard, grated onion, celery, horseradish, Worcestershire sauce, hot sauce, paprika and parsley. Store the remoulade sauce in the refrigerator until the shrimp are chilled. To serve, surround a bowl of the remoulade sauce with the chilled grilled shrimp.

1 1/2 pound large scallops

1/2 pound thin-sliced bacon

Extra-virgin olive oil

Sea salt and freshly ground black pepper

1 C. good quality mayonnaise

1/4 C. hot chili paste (recommended: Sriracha Hot Chili Paste)

1 lime, juiced

2 T. chopped cilantro, plus more for garnish

2 heads Bibb lettuce, washed

3 avocados, sliced

 

Heat the broiler. Wrap each scallop in a piece of bacon and secure it with a toothpick. Place the bacon wrapped scallops onto a baking sheet, drizzle them with olive oil, and season them with salt and pepper. Cook them under the broiler for about 10 to 15 minutes until the bacon is cooked through, turning once. Make the spicy mayo by combining the mayonnaise, chili paste, lime juice, and chopped cilantro. Stir well and refrigerate until ready to use. To serve, carefully peel away the lettuce leaves and line a large platter with the lettuce C.. Top each with a bacon wrapped shrimp, 2 slices of avocado, and a spoonful of spicy mayonnaise. Garnish with cilantro leaves.

2 pounds grouper fish fillets

Cooking spray

Salt and pepper

1 lime

Hot sauce

Bib or green leaf lettuce leaves, for wrapping

1 jalapeno, seeded and chopped

1 C. cilantro leaves

3 sprigs fresh mint

3 T. grainy mustard

2 T. red wine vinegar

1/3 C. extra-virgin olive oil

1/2 red onion, finely chopped

 

Heat grill pan or nonstick skillet over high heat. Spray the pan with cooking spray. Place fish on grill, season with salt and pepper and cook 5 minutes on each side, until opaque. Arrange lettuce leaves on a platter. Place jalapeno in a food processor with cilantro, mint, mustard and vinegar. Turn processor on and stream in oil. Season sauce with salt and pepper. Take the fish off grill and place on a serving plate. Break the fish into chunks and squeeze lime juice over fish. Add a few dashes hot sauce to the fish. Pile fish in lettuce leaves and top with sauce and chopped red onions.

1/4 C. extra-virgin olive oil

1 tsp. red pepper flakes

4 to 6 cloves garlic, finely chopped

1 tin flat fillet of anchovies, drained, 6 or 7 fillets

2 T. fresh thyme leaves, 4 or 5 sprigs stripped or 1 1/2 tsp. dried

1 C. dry white wine

1 C. clam juice or chicken stock

1 can (15 oz. s) fancy whole baby clams

1 lemon, zested

1 lb. linguini, slightly undercooked, about 6 to 7 minutes

1/4 C. chopped parsley leaves

Lots of black pepper and some coarse salt

Crusty bread, for mopping

 

Heat a large deep skillet over medium heat. Add extra-virgin olive oil, 4 turns of the pan in a slow stream, red pepper flakes, garlic and anchovies and cook until anchovies melt into the oil. Add thyme and wine. Reduce wine 1 minute. Add clam juice or stock, clam juice will give the dish a stronger clam flavor, chicken stock will give it a buttery personality. Stir in clams and lemon zest. Drain pasta. Add to skillet and toss with sauce 2 to 3 minutes, until pasta is al dente and has absorbed some of the sauce and flavor. Add parsley, pepper and salt, to your taste and serve with bread for mopping up remaining juices.

1 pound uncooked fettuccine

2 bacon slices (uncooked)

1 pound large shrimp, peeled and deveined

1 garlic clove, minced

1 1/2 C. frozen green peas, thawed

1 C. shredded carrot

2 C. 2% reduced-fat milk

2 T. all-purpose flour

1/2 tsp. salt

1/2 tsp. freshly ground black pepper

1 C. (4 ounces) grated Parmesan cheese

1/2 C. chopped fresh flat-leaf parsley, divided

 

Cook pasta according to package directions, omitting salt and fat. Drain well; keep warm. Cook bacon in a large nonstick skillet over medium-high heat 6 minutes or until crisp. Remove bacon from the pan, reserving 1 T. drippings in pan. Crumble bacon; set aside. Add shrimp and garlic to pan; sauté over medium-high heat 2 minutes. Add peas and carrot; cook 2 minutes or just until shrimp are done. Transfer shrimp mixture to a large bowl; keep warm. Combine milk, flour, salt, and pepper, stirring with a whisk. Add milk mixture to pan; cook over medium heat 3 minutes or until thickened and bubbly, stirring constantly with a whisk. Remove pan from heat; add cheese, stirring until blended. Add milk mixture to shrimp mixture; stir until combined. Add pasta and 1/4 C. parsley, tossing gently to coat. Transfer pasta mixture to a platter, or divide evenly among each of 8 plates; sprinkle evenly with remaining 1/4 C. parsley and crumbled bacon. Serve immediately.

 

2 C. chopped pineapple

1/4 C. finely chopped red onion

1/4 C. finely chopped red bell pepper

1 T. fresh lemon juice

2 tsp. sugar

1 finely chopped seeded jalapeño pepper

1/2 tsp. salt, divided

Cooking spray

1 tsp. chili powder

1/4 tsp. black pepper

4 (6-ounce) salmon fillets

 

Combine first 6 ingredients in a medium bowl; stir in 1/4 tsp. salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Combine remaining 1/4 tsp. salt, chili powder, and black pepper, stirring well; sprinkle evenly over fish. Add fish to pan, skin side up; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with pineapple mixture.

1 1/4 lb. medium shrimp, peeled and deveined
1/2 C. dry bread crumbs
3 T. fresh parsley, finely chopped
1 tsp. lemon rind, grated (optional)
1/4 tsp. salt
3 garlic cloves, minced
2 T. fresh lemon juice
4 tsp. olive oil

Preheat oven to 400F. Coat four individual gratin dishes with cooking spray. Divide shrimp among the dishes; set aside. Combine breadcrumbs, parsley, lemon rind and salt; stir in lemon juice and olive oil. Sprinkle breadcrumb mixture over shrimp. Place dishes on a baking sheet. Bake for 13 minutes.

Yield: 4 servings
Calories: 250
Fat: 8g
FIber: 1g

6 ounces no-yolk-type medium noodles
2 tsp. butter or margarine, divided
1 small chopped red bell pepper
1/2 medium chopped onion
1 C. sliced fresh mushrooms
2 T. flour
1 1/4 C. 1 percent milk
1/2 C. shredded sharp cheddar cheese
1 (9-ounce) can drained water-packed albacore tuna, flaked
1/2 tsp. each salt and black pepper
1/3 C. dried bread crumbs

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray; set aside. Cook noodles according to package directions; drain. Meanwhile, combine 1 tsp. butter or margarine, bell pepper, onion and mushrooms in a large container and microwave on high (100 percent power); drain. Whisk together flour and milk until smooth. Stir into vegetable mixture; cover and microwave on high for 2 minutes. Stir, re-cover and cook for 1 minute. Stir and continue cooking in 30-second increments until thickened. Remove from microwave, add cheese and stir until melted. Stir in tuna, cooked noodles, salt and pepper, and spoon into baking dish. Bake, covered, 25 minutes. Mix together bread crumbs and the 1 tsp. remaining butter (melted); sprinkle over casserole and bake 5 more minutes or until bubbly.

Yield: 4 servings
Calories: 413
Fat: 10g
FIber: 3g

1 1/2 C. sliced mushrooms (4 oz)
3 T. all-purpose flour
2 medium stalks celery, sliced (1 C.)
1/2 tsp. red pepper sauce
1 can (14.5 oz) FF chicken-broth
2 packages (8 oz. each) imitation crabmeat chunks
3/4 C. fat-free half-and-half
1 C. soft bread crumbs (about 1 1/2 slices bread)

Heat oven to 400. Lightly spray 11x7x1 1/2 pan with cooking spray. Spray 3-quart saucepan with cooking spray; heat over medium-heat.
Cook mushrooms and celery in saucepan about 4 minutes, stirring constantly, until celery is tender. Stir in broth. Heat to boiling;
reduce heat. Beat half-and-half, flour and pepper sauce with wire whisk until smooth; stir into vegetable mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in crabmeat. Spoon crabmeat mixture into baking dish. Top with bread crumbs.
Bake uncovered about 15 minutes or until heated through. Good with steamed broccoli or green beans.

Yield: 8 servings
Calories: 200
Fat: 2g
Fiber: 1g

8 scallions
1/4 C. minced fresh cilantro
1 T. peeled, minced fresh ginger
2 tsp. dark (toasted) sesame oil, divided
4 (5- or 6-ounce) flounder fillets, skinned
2 tsp. low-sodium soy sauce
4 lemon slices

Remove green tops from scallions; slice tops into 1-inch pieces to measure 1/4 C.; set aside. Cut white portion into 2-inch pieces. Combine cilantro, ginger and 1 tsp. oil in an 8-by-12-inch baking dish. Fold each fillet in half crosswise. Arrange fish spoke-like with thinnest portion toward center of dish. Arrange white part of scallions around fillets. Combine scallion tops, 1 tsp. oil and soy sauce and pour over fish. Cover with plastic wrap. Microwave on high (100 percent power) 4 minutes or until fish is opaque and flakes easily with a fork. Let stand 1 minute, covered. Spoon liquid over fish. Garnish with a lemon slice.

Yield: 4 servings
Calories: 159
Fat: 4g
Fiber: .4g

3/4 C. flour
Salt and freshly ground pepper
1 1/2 pounds tilapia (sole or flounder)
2 T. butter, divided
2 tsp. olive oil, divided
1/4 C. slivered almonds
1/4 C. drained capers
1 lemon sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 tsp. butter in 1 tsp. of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 tsp. butter, remaining oil and remaining fish. Add remaining 1 T. butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately. (Adapted from Food and Wine magazine.)

Yield: 4 servings
Calories: 277
Fat: 13g
Fiber: 1g

1 C. whole-berry cranberry sauce
1/4 C. honey
1/4 C. soy sauce
2 minced garlic cloves
1 T. minced fresh ginger
1/4 tsp. freshly ground black pepper
4 4- to 5-ounce skinless salmon fillets

Heat oven to 350 degrees. In medium bowl, combine cranberry sauce, honey, soy sauce, garlic, ginger and pepper. Check salmon for bones and place on a baking dish coated with cooking spray. Spoon cranberry mixture evenly over fillets. Bake about 10 minutes, or until salmon is cooked through and just flakes when tested with a fork.

Yield: 4 servings
Calories: 342
Fat: 7g
Fiber: 1g

3 C. reduced-sodium chicken broth
1 1/4 C. orzo pasta
1/2 C. each frozen green peas and packaged shredded carrots
1/2 C. cooked, peeled medium shrimp
1/4 C. prepared sun-dried tomato pesto
1 diced plum tomato
1/4 C. freshly grated Parmesan cheese

In a large pot or Dutch oven, bring broth to boil; add orzo. Cover and simmer 5 minutes. Add peas and carrots. Cover and simmer 5 minutes, until broth is almost absorbed. Add shrimp, pesto, tomato and 2 T. Parmesan cheese. Cover and let stand 2 minutes. Top with remaining cheese.

Yield: 6 servings
Calories: 355
Fat: 11g
Fiber: 3g

1 lb. shrimp, peeled and deveined (30-40 per pound)

Marinade:
3 T. lemon juice
3 T. dry white wine
2 tsp. extra-virgin olive oil
3 cloves garlic, minced

Sauce:
1 tsp. extra-virgin olive oil
1 bay leaf
1/2 tsp. crushed red pepper flakes
1/2 tsp. salt
2 T. chopped fresh parsley

Combine lemon juice, wine, 2 tsp. oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain the shrimp marinade into a bowl. Heat 1 tsp. oil in a 12-inch non stick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.

Yield: 4 servings
Calories: 170
Fat: 6g
Fiber: 0g

1 tsp. white peppercorns
2 garlic cloves, finely chopped
1 1/2 T. coarsely chopped cilantro
1 T. minced fresh ginger
1 or 2 fresh Thai or serrano peppers, minced
1 1/2 tsp. finely grated lime zest
1 tsp. salt
2 T. unsaturated vegetable oil like canola or olive oil
1 pound medium or large shrimp, shelled and deveined
2 T. soy sauce
1/2 C. torn Italian fresh basil leaves
1/2 C. torn fresh mint leaves

In a small dry skillet, toast the peppercorns over moderate heat just until fragrant, about 1 minute. Transfer to a mortar and coarsely crush. Add the garlic, cilantro, ginger, peppers, lime zest and salt and pound to a coarse paste. Heat the oil in a large skillet. Add the paste and stir-fry over high heat for 30 seconds. Add the shrimp and stir-fry until opaque throughout, about 2 minutes. Stir in the soy sauce. Transfer to a bowl, add the basil and mint and serve.
Serve with steamed white jasmine rice.

Yield: 4 servings
Calories: 200
Fat: 9g
Fiber: 1g

1 pound halibut steaks (3/4 inch thick)
2 T. fresh lime juice
2 T. olive oil
1 clove garlic, minced
1 tsp. chili powder
1/4 tsp. salt
8 ounces uncooked capellini (angel hair pasta)
1 T. olive oil
1 tsp. grated lime peel
1/2 tsp. salt
1/8 tsp. fresh ground black pepper
2 T. finely chopped cilantro

Combine lime juice 2 tsp. oil, garlic, chili powder and 1/4 tsp. salt in a small bowl. Spray broiler pan with nonstick cooking oil spray and place fish steaks on pan. Brush with lim juice mixture. Broil 4 to 6 inches from heat source for 6 minutes. Turn halibut and brush again with lime mixture. Broil 4 to 6 minutes or until fish flakes easily with fork. In a large saucepan, cook pasta to desired doneness as directed on package. Drain and return to saucepan. Add 1 T. oil, lime peel, 1/2 tsp. salt and 1/8 tsp. pepper and toss to coat. Cover to keep warm. Just before serving, add cilantro to pasta and toss. Cut halibut into serving sized pieces and werve with pasta.

Yield: 4 servings
Calories: 380
Fat: 9g
Fiber: 2g

8 large poblano chilies (each about 3 ounces)
8 oz. peeled deveined cooked shrimp, coarsely chopped
2/3 cup soft fresh goat cheese (about 4 ounces), room temperature
1/2 cup (packed) grated Panela cheese* or Monterey Jack cheese
1/4 cup chopped red bell pepper
2 T. chopped shallot
2 T. chopped fresh cilantro
2 T. chopped fresh basil
Red Bell Pepper Sauce

Char poblano chilies over gas flame or in broiler until blackened on all sides. Enclose in paper bag 10 minutes. Peel chilies. Using small sharp knife, carefully slit chilies open along 1 side. Remove seeds, leaving stems attached. Mix shrimp and next 6 ingredients in medium bowl. Season to taste with salt and pepper. Fill chilies with shrimp mixture, dividing equally. Pull up sides of chilies to enclose filling. Place stuffed chilies on baking sheet. (Can be prepared 1 day ahead. Cover and refrigerate.) Preheat oven to 350�F. Bake chilies uncovered until heated through and cheeses melt, about 15 minutes. Spoon 3 T. Red Bell Pepper Sauce onto each of 8 plates. Place 1 stuffed chili atop sauce on each. Garnish with basil leaves, if desired, and serve.

*Panela cheese is a popular cheese in Mexico. Panela cheese is mild, white and crumbly and will not run when heated. The cheese is used in Mexico for many cooked dishes, and is commonly crumbled over salads, tacos, chili and burritos. Look for it in Mexican or gourmet food stores.

Yield: 4 servings
Calories: 272
Fat: 14g
Fiber: 0g

2 T. of fresh lemon or lime juice
2 T. of Djion mustard
1 T. olive oil
1 clove of minced garlic
1/2 tsp. of salt
1/4 tsp. of ground coriander
1/4 tsp. of cayenne
1-2 lb. of salmon filets

Preheat the oven to 325º. Line a roasting pan (or cookie sheet) with foil and spray with non-stick spray. Combine the lemon (or lime) juice, mustard, oil, garlic, salt, coriander and cayenne in a small bowl. Rub the mixture all over the fish. Place the fish skin-side down* in the roasting pan and roast until an instant read thermometer inserted into the center reads 125ºF, 15-20 minutes, depending on the thickness of your fish. Serve immediately.

Yield: varies
Serving Size: 3oz.

Calories: 121
Fat: 6g
Fiber: 0g

1 lb. tilapia fillet
2 T. cornmeal
2 T. flour
1 tsp. canola oil
2 tsp. butter
2 tsp. flour
1 tsp. chili powder
1/4 tsp. salt
1/4 tsp. ground cumin
3/4 C. Fat: free half-and-half
2 T. parsley, or cilantro, optional
lime slices, optional

Thaw fish, if frozen. Rinse fish; pat dry. Cut into 4 serving-size portions. Stir together cornmeal and the 2 T. flour. Sprinkle over both sides of fish. Lightly coat a 12-inch nonstick skillet with cooking spray. Add oil to skillet. Heat over medium-high heat. Add fish pieces. Cook pieces over medium to medium-high heat for 2-3 minutes per side or until fish flakes easily when tested with a fork. Remove fish from skillet. Keep warm. Melt butter in the same skillet. Stir in the 2 tsp. flour, chili powder, salt and cumin. Stir in half-and-half. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. To serve, spoon sauce over fish. If desired, sprinkle with parsley, garnish with lime slices.

Yield: 4 servings
Calories: 188
Fat: 4g
Fiber: 1g

2 T. extra virgin olive oil, 2 turns of the pan
4 cloves garlic, crushed away from skin
1/2 tsp. crushed red pepper flakes
24 jumbo shrimp, peeled and deveined, tails intact
2 tsp. grill or steak seasoning blend (recommended: Montreal Seasoning by McCormick) or coarse salt and pepper
1 lemon, zested and juiced
2 T. chopped parsley leaves, a handful

Heat a large skillet over medium high heat. Add extra-virgin olive oil, 2 turns of the pan, garlic, red pepper flakes and shrimp. Season with grill seasoning or salt and pepper and cook shrimp 3 minutes or until just pink. Toss with lemon zest, juice and chopped parsley. Remove shrimp to a serving platter leaving the garlic cloves in the pan.

Yield: 8 servings
Calories: 191
Fat: 9g
Fiber: 0g

1 tsp. safflower oil
1 clove garlic, minced
1/2 tsp. ginger, grated
2 green onions, chopped
1 tsp. cornstarch
1/4 C. chicken broth
2 T. sherry
1 tsp. soy sauce
1 tsp. brown sugar
1/2 lb. shrimp, shelled, de-veined
4 pluots, sliced
4 oz.water chestnuts
1/4 lb. broccoli, diagonally sliced

Combine oil, garlic, ginger and onions in a microwave-safe casserole. Cook on high 30 seconds. Add cornstarch, chicken broth, sherry, soy sauce and brown sugar. Microwave on high for 1 minute. Stir in remaining ingredients. Cover, cook on high 2 to 3 minutes, stirring once.

Yield: 2 servings
Calories: 328
Fat: 6g
Fiber: 6g

2 leeks

1 1/2 tsp. butter

1 tsp. light brown sugar

1/2 tsp. kosher salt, divided

1/2 tsp. fresh lemon juice

4 (6-ounce) salmon fillets

Cooking spray

1/4 tsp. freshly ground black pepper

1/8 tsp. ground red pepper

 

Preheat oven to 400°. Remove roots, outer leaves, and tops from leeks. Cut leeks in half lengthwise. Rinse thoroughly with cold water, and cut each half into 3-inch julienne strips. Melt butter in a large nonstick skillet over medium heat. Add leeks to pan; cook 4 minutes or until slightly wilted, stirring occasionally. Stir in brown sugar and 1/4 tsp. salt; cook 20 minutes or until edges are browned, stirring occasionally. Remove from heat; stir in juice. Keep warm. Place salmon on a baking sheet coated with cooking spray; sprinkle salmon with remaining 1/4 tsp. salt, 1/4 tsp. black pepper, and 1/8 tsp. red pepper. Bake salmon at 400° for 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4 plates; top with 2 T. leek mixture.

8 strips of bacon

4 shallots

4 tilapia fillets

1/2 C. water or fish stock

2 tsp. balsamic vinegar (or more, to taste)

2 tsp honey (or more, to taste)

kosher salt

 

Begin by heating a pan over medium heat. While the pan heats, coarsely chop the bacon and slice the shallots into discs about a quarter-inch thick. When the pan is heated, add the bacon, stir briefly and then let it sit for six minutes (or as directed on your bacon’s packaging). Flip the pieces, and gently stir in the shallots. Let the mix cook an additional four minutes. Turn up the heat just a bit, and remove the bacon and shallots with a slotted spoon. By the time you’ve got the bacon and shallots out of the pan, it should be hot enough for the fillets. Place them gently in the pan and sear on one side about two minutes. Flip, and sear on the other side an additional two minutes. Don’t move them or mess with them or anything. You want constant, prolonged contact with the pan to get good caramelization. Remove the fillets to plates, then add the stock to the pan to deglaze it. Add the honey and vinegar to bring some sweetness and acid to the sauce and reduce the hit to low for several minutes. Taste and add salt if necessary. Drizzle the sauce on the fillets, then top with a smattering of the bacon and shallots. Enjoy!

2/3 C. Coconut, toasted
1 pkt. Shake ‘N Bake Original Chicken Seasoned Coating Mix
1 tsp. curry powder
1/4 tsp. ground red pepper
1 egg
1 lb. cleaned shrimp (16 to 20 count)
Orange Curry Dip (Optional)
Mango-Ginger Dip

Preheat oven to 400°F. Toss coconut with combined coating mix, curry powder and ground red pepper in pie plate. Beat egg in separate pie plate. Dip shrimp into egg, then into coating mixture, pressing shrimp into coating mixture to evenly coat both sides. Place on lightly greased baking sheet. Bake 10 to 12 minutes or until shrimp are cooked through. Serve with dips as desired.

Yield: 4 servings
Calories: 160
Fat: 4g
Fiber: 0g

2/3 C. Coconut, toasted
1 pkt. Shake ‘N Bake Original Chicken Seasoned Coating Mix
1 tsp. curry powder
1/4 tsp. ground red pepper
1 egg
1 lb. cleaned shrimp (16 to 20 count)
Orange Curry Dip (Optional)
Mango-Ginger Dip

Preheat oven to 400°F. Toss coconut with combined coating mix, curry powder and ground red pepper in pie plate. Beat egg in separate pie plate. Dip shrimp into egg, then into coating mixture, pressing shrimp into coating mixture to evenly coat both sides. Place on lightly greased baking sheet. Bake 10 to 12 minutes or until shrimp are cooked through. Serve with dips as desired.

Yield: 4 servings
Calories: 160
Fat: 4g
Fiber: 0g