Seafood Entrees

Cilantro Lime Fish Tacos

Ingredients:

1 pound cod fillets (rinsed and patted dry)
1 teaspoon extra virgin olive oil
1 small onion (chopped)
4 garlic cloves (finely minced)
2 jalapenos (chopped, seeds removed for less heat)
2 cups diced tomatoes
1 red pepper (chopped)
1 orange pepper (chopped)
1/4 cup fresh cilantro (chopped)
3 tablespoons lime juice
salt
pepper
8 white corn tortillas (5-inch)
1 avocado (sliced)
lime wedges
shredded cabbage
cilantro
Directions: Heat olive oil in a skillet. Sauté onion until translucent, add garlic and cook until fragrant. Place cod on onion and garlic mixture; cook until flesh starts to flake. Add jalapeño peppers, tomatoes, red and orange peppers, cilantro and lime juice. Sauté over medium-high heat for about 5 minutes, breaking up the fish with the spoon to get everything mixed well; season to taste with salt and pepper. Heat tortillas on a skillet a few minutes on each side to warm (no oil needed). Serve a little over 1/4 cup of fish on each warmed tortillas with a slice or 2 of avocado, small handful of cabbage, squeeze of lime juice and more cilantro.
 
Nutrition Info per Serving:
Calories: 329   Protein: 19.5g  Carbs: 37.9g  Fat: 13g

Spicy Seafood Cocktail

Ingredients:
1 cup fresh lump crabmeat
1/4 lb cooked baby shrimp
1 cup low-sodium tomato juice and 1/2 cup bottled clam juice
1/4 cup no sugar added ketchup
1/4 cup lime juice
1 teaspoon hot sauce
1/2 cup finely chopped white onion
1 1/2 teaspoons finely chopped oregano
1/2 teaspoon finely chopped garlic
1/4 cup chopped fresh cilantro
1 avocado, diced into chunks
salt, to taste
 
Directions: Stir together tomato and clam juice, ketchup, lime juice, hot sauce, salt, onion, oregano, garlic, and cilantro in a large bowl, then gently stir in avocado, crabmeat, and shrimp. Serves 4.
Nutritional Info Per Serving:  
Calories: 167   Protein: 16g  Carbs: 12g

Cod with Balsamic Cherry Tomatoes

Ingredients:
4 (6-ounce) cod fillets
1/2 tablespoon olive oil
2 cups cherry tomatoes
2 garlic cloves, minced
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh basil or oregano
salt and pepper to taste
 
Directions: Heat a large nonstick skillet over medium-high heat and spray with cooking spray.  Season cod with salt and pepper to taste. Cook 5 minutes on each side or until fish flakes easily with a fork. Remove cod from pan and cover with foil to keep warm. Add tablespoon olive oil to pan. Add tomatoes and garlic, sauteing for 3 minutes. Add balsamic vinegar and cook 1 additional minute or until tomatoes begin to burst. Stir in oregano or basil.  Top fish with tomato mixture and serve with a side salad.  Serves 4.  
Nutritional Info Per Serving:  
Calories: 176   Protein: 31g  Carbs: 4g

Shrimp and Pineapple Skewers

Ingredients:
Skewers for Grilling
1 Lb. Shrimp, peeled and de-veined
1 Package Frozen Cauliflower Rice
1 Fresh Pineapple, peeled and cored
1 Red Onion, Cut into 1-inch Chunks
2-3 Bell Peppers, Any Color, Cut into 1-inch Chunks
1 Tbsp. Mrs. Dash Sodium-Free Seasoning
1/4 Cup Lime Juice
2 Cloves Minced Garlic
1 Tbsp. Olive Oil
salt & pepper to taste
 
Directions: If using wooden skewers, soak the skewers in water for at least 30 minutes prior to grilling.  In a plastic zipper bag, combine cleaned shrimp, lime juice, olive oil, garlic, Mrs. Dash, and if desired, salt and pepper. Shake well to coat the shrimp and place in fridge to marinate while prepping other ingredients. Chop the pineapple, bell peppers and red onion into one inch pieces.  Preheat your grill to 350 degrees, or to medium heat, or use an indoor grill pan.  Thread skewers with shrimp, pineapple, bell peppers, and red onion until each skewer is full, leave about 2 inches on each side of the skewer.  Grill each skewer about 5 minutes on each side until shrimp are cooked through and you see grill marks on the shrimp and pineapple.  Use leftover marinade to spoon over shrimp while grilling.  Prepare cauliflower rice according to package directions. Serve over cauliflower rice and add a veggie-filled side salad.  Serves 4. .  
Nutritional Info Per Serving:  
Calories: 200   Protein: 26g  Carbs: 13g

Salmon with Tropical Salsa

Ingredients:
4 (4 oz) skinless salmon fillets
3 Tbsp olive oil, divided
4 Tbsp lime juice, divided
2-3 cloves minced garlic
1 large mango, peeled and diced
1/2 cup each chopped red, yellow and orange bell pepper
1/2 cup chopped asparagus
1/4 cup chopped fresh cilantro
1/4 cup chopped red onion
1/2 avocado, peeled and diced
Salt and pepper, to taste
2 cups prepared brown rice
 
Directions: In an small bowl whisk together 2 Tbsp olive oil, 3 Tbsp lime juice, and garlic and season with salt and pepper. Place salmon in baking dish and pour marinade over top.  Cover and allow to marinate in refrigerator 30 minutes or longer, flipping halfway through. Preheat grill or grill pan over medium-high heat.  Brush grill  with oil or spray with olive oil cooking spray. Place salmon and asparagus on grill about 3 minutes per side or until salmon is just cooked through and asparagus is slightly charred.  While grilling, toss together mango, bell peppers, cilantro, red onion, avocado, 1 Tbsp lime juice, and 1 Tbsp olive oil.  Season with salt and pepper to taste.  Serve salmon warm with brown rice and top with tropical salsa. Serves 4. 
 
Nutritional Info Per Serving:  
Calories: 449   Protein: 29g  Carbs: 37g

Tilapia Tacos

Coleslaw Ingredients:
2 cups bagged cole slaw mix
1 medium sized apple, un-peeled and diced
2 tablespoons fat-free plain Greek yogurt
1 tablespoon fresh lime juice
1/2 cup mango, diced (optional)
Seasoning Ingredients:
2 ½ teaspoons onion powder
2 teaspoons garlic powder
1 ½ teaspoons chili powder
1 ½ teaspoons smoked paprika
salt and pepper to taste
Remaining Ingredients:
 pound tilapia
6 corn tortillas, warmed
Fresh lime slices (optional)
 
Directions: Mix all coleslaw ingredients in a large bowl and place in refrigerator. Combine all seasonings on a plate or shallow bowl and blend well. Rinse fish and pat dry, then heavily coat each side of fish in seasonings. Spray a large nonstick pan with cooking spray and place over medium heat.  Place fish in pan, cover and cook for 2-3 minutes per side until cooked through.  Remove from heat and cut into strips. Fill corn tortilla with about 1/3 cup fish and 1/3 cup coleslaw mix.  Top with lime wedges for an additional squeeze of lime juice.  Makes 6 tacos
 
Nutritional Info Per 1 Taco: 
Calories: 205   Protein: 24g  Carbs: 20g

Spaghetti Squash "Pasta" with Shrimp

Ingredients:
1 lb cooked shrimp
1/2 cup plain 2% greek yogurt
1/2 cup plain unsweetened almond milk
1 large head broccoli
1 Tbs garlic powder
1 medium spaghetti squash
1 Tbs olive oil
1 Tbs lemon juice
salt and pepper to taste
 
Directions: Preheat oven to 400 degrees. Slice spaghetti squash down the middle and remove seeds with a spoon. Coat both halves of spaghetti squash with olive oil and sprinkle lightly with salt and pepper. Place on baking sheet lined with aluminum foil and bake for 40 minutes, then cool for 10 minutes. Once cooled, use a fork to scrape the flesh to create long spaghetti-like strands. While squash is cooling, heat a pot to medium heat and spray with cooking spray.  Add almond milk and Greek yogurt to the pot and gently whisk to combine. Once sauce begins to boil slightly, reduce heat to low and simmer 2-3 minutes, remove from heat. While simmering, add cut, washed broccoli heads to bowl and fill with 1 inch water.  Microwave 2 minutes, let cool and drain. Spray large saucepan with cooking spray and add shrimp. Season with garlic powder, lemon juice and salt and pepper to taste.  Saute for 1-2 minutes until shrimp is warm. Add Greek yogurt sauce, broccoli and spaghetti squash to saucepan and toss to combine. Serves 4. 
 
Nutritional Info Per Serving: 
Calories: 250   Protein: 39g  Carbs: 8g
  

One Pan Lemon Garlic Salmon

Ingredients:
1 1/2-pound salmon fillet (cut into 4 fillets)
1 large bunch asparagus, trimmed
1 tablespoon olive oil
2 cloves minced garlic
1/2 lemon, juice and zest
Pepper and salt-free seasonings to taste

Directions:  Heat a tablespoon of olive oil in a large pan. When the pan is sizzling hot, add the salmon and asparagus, season with pepper and other salt-free seasonings to taste, and cook for 3-4 minutes on one side.

 Flip and cook for 3-4 minutes on the other side. Add the garlic and lemon zest. Cook the garlic for 1-2 minutes or until fragrant and turning brown. Turn off the heat and squeeze half a lemon into the dish. Makes approximately 4 servings.

Nutritional Info Per Serving:
Calories: 307  Fat: 18 g  Carbs: 5


Zucchini Noodle Shrimp Scampi

Ingredients:
4 medium zucchini
1 large onion, chopped
1 pepper, chopped, any color
1 package shrimp from Betsy's Pantry
2 cloves minced garlic
1 teaspoon paprika
1/4 teaspoon chili flakes
1-2 tablespoons lemon juice
1 tablespoon olive oil
salt and pepper to taste
parsley, for topping
 

 
Directions: Following directions for spiral slicer, cut the zucchini into noodles (hint: thicker zucchini produces the best noodles).  Lightly pat the noodles dry with paper towels to extract any moisture.  Place to the side while preparing other ingredients.  While noodles dry, combine lemon juice, garlic, paprika, and chili flakes and mix well.  Toss the shrimp in the mixture and set aside.  Heat olive oil in a large skillet over medium high heat. When the pan is hot, add peppers and onions and cook until they begin to soften, about 5 minutes.  Add the shrimp and marinade to the skillet and season with salt and pepper to taste.   If using cooked shrimp, toss 1-2 minutes until warm.   If using raw shrimp, cook 4-5 minutes, until shrimp is opaque.  Mix the shrimp/veggie mixture into the zucchini noodles and sprinkle with parsley.  Serves 4. 
 
Nutritional Info Per Serving: (not including clean protein):
Calories:  206  Protein: 22g  Carbs: 20g