Seafood Entrees

 Kale Cauliflower Salmon Salad

Serves 4
4, 4 oz salmon fillets
½ lemon
1 cauliflower head, chopped into florets
Olive oil spray
1/8 tsp salt
1/8 tsp pepper
¼ cup fresh lemon juice
1 tsp olive oil
1 bunch kale, chopped
1/3 cup crumbled mozzarella cheese
1/8 cup toasted pine nuts
  1. Preheat oven to 400º. Place salmon fillets on baking sheet and spray with olive oil, and lightly season with salt and pepper. Squeeze ½ lemon over the 4 fillets. Cook fir 15-18 minutes until salmon is opaque and flaky when pulled apart with a fork. You can broil for last 1-2 minutes if desired.
  2. On a rimmed baking sheet, lightly spray olive oil, salt and pepper to cauliflower florets. Roast on 450º for 25 minutes or until lightly browned.
  3. In a large bowl, whisk together lemon juice and olive oil. Toss kale with dressing. Let stand for at least 5 minutes.
  4. Add cooked cauliflower, crumbled mozzarella cheese and toasted pine nuts. Place salmon on top and serve!
Calories per serving: 347
Fat: 16
Protein: 37
Carbs: 16


Fish Tacos

Fish tacos:
24 small corn tortillas
1 ½ lb tilapia 
½ tsp cayenne pepper
¼ tsp ground sea salt
½ tsp pepper
avocado oil spray
Fish taco toppings:
2 medium avocados diced
2 tomatoes diced
½ red onion diced
2 cups kale, thinly sliced
½ purple cabbage
1/8 cup fresh cilantro chopped
1 cup mozzarella 
2 limes cut in wedges
Taco sauce:
¾ cup plain greek yogurt
2 Tbs lime juice
1 tsp garlic powder


  1. Line large baking sheet with parchment paper. Place tilapia on sheet, add oil spray, cayenne pepper, salt, black pepper to tilapia. 
  2. Bake at 375º for 20-25 minutes. Until edges are browned.
  3. Combine taco sauce ingredients in a bowl and whisk until blended. 
  4. Lightly toast corn tortillas in oven or large dry skillet on medium/high heat.
  5. Add avocado, tomato, kale, cabbage, cilantro, mozzarella, lime, and taco sauce as desired

Calories per 2 tacos: 192

Fat: 4.4 g

Protein: 15.8 g

Carbs: 24.3 g 



Cinnamon Pear Mahi Mahi


Grilled Asian Pear Salsa
2 Asian pears, cored and sliced
4 red onion slices, 1/2-in thick
1 tablespoon fresh lime juice
2 teaspoon rice vinegar
1 teaspoon minced lemon zest
1 lb Mahi, cut into 4 equal fillets
Cinnamon Soy Glaze
1/2 cup water
1 tablespoon low-sodium tamari sauce
1/2 cinnamon stick
2 teaspoon cane sugar or honey
1 teaspoon rice vinegar

For Grilled Asian Pear Salsa: Preheat grill pan. Grill pears and onions 2 to 3 minutes, or until grill marks appear. Cool and dice. In a small bowl, toss grilled pears, onions and remaining ingredients for salsa. Set aside.

For Cinnamon Soy Glaze: In a small sauce pan, combine all ingredients for glaze. Bring to a simmer and cook until mixture is reduced by 3/4 and slightly thickened.

Preheat grill or broiler. Brush each mahi fillet with a 1/2 teaspoon glaze and spray each fillet with canola oil spray. Broil or grill fish until cooked through.

Drizzle 1/2 teaspoon glaze over each mahi fillet and serve with 1/3 cup salsa.

Nutrion Information:
Calories: 189 Protein: 29g Carbs: 16g Fat: 2g

Shrimp Stir Fry

10 oz shrimp
2 eggs
2 cups broccoli florets
1 cup cole slaw mix
1 chopped onion
2 tablespoons chopped cashews
2 tablespoons low sodium soy sauce
2 tablespoons sesame seed oil
salt and pepper to taste

Directions: Add sesame seed oil to a large saute pan and preheat over medium-high heat. Add chopped vegetables and cook until soft, about 5-7 minutes. Spray a grill pan with nonstick spray and grill shrimp over medium-high heat until shrimp turns pink. In another medium saute pan, scramble eggs and cook through. To serve, layer vegetables, shrimp and soy sauce in a bowl. 
Nutrition Information:
Calories: 356  Protein: 45g Carbs: 7g Fat: 22g

Grilled Swordfish with Butternut Squash

1/4 cup extra virgin olive oil
3 tablespoons fresh lemon juice
1 tablespoon chopped fresh parsley
1 garlic clove, minced
Salt and freshly ground black pepper
4 (5 to 6-ounces each) swordfish steaks
Prepackaged butternut squash, cut into cubes

Directions: Preheat a grill pan to medium high heat. Whisk the oil, lemon juice, parsley, and garlic in a medium bowl to blend. Season with salt and pepper to taste. Brush the swordfish steaks with the mixture. Grill the steaks until just cooked through, about 3 minutes per side (depending on thickness of steaks). Transfer the steaks to plates. Spoon the remaining sauce over and serve. Spray a skillet with non stick spray and preheat to medium high heat. Saute the squash until soft, about 10 minutes. Serve the fish over a serving of butternut squash.

Nutrition Information:
Calories: 183  Protein: 23g Carbs: 9g Fat: 6g

Tuna Steak with Edamame Hummus

4, 5 ounce tuna steaks
1 tablespoon extra virgin olive oil

Edamame Hummus Ingredients:
1 can garbanzo beans, drained and rinsed
1 cup frozen edamame, thawed
2 tablespoons lemon juice
1 tablespoon tahini
½ clove minced garlic
1 tablespoon Dijon mustard
1 tablespoon rice vinegar
1 teaspoon sea salt, divided
1 cup fresh spinach leaves
1/4 cup olive oil


For tuna steaks: Add olive oil to large skillet and preheat on high. Add tuna steaks and cook for 2 minutes on each side for medium rare steaks.

For edamame hummus: Add all ingredients to a food processor and puree, scraping down the sides as necessary and pulsing until smooth.

Layer 2 tablespoons of hummus on a plate, place tuna steak on top, and serve with your favorite stir fried vegetables!

Nutrition Information:
Calories: 201 Protein: 16g Carbs: 2g Fat: 12g

Baked Salmon with Butternut Squash and Kale

2 tablespoons extra virgin olive oil
3 garlic cloves
1 tsp dried sage
2 teaspoons dried rosemary
Salt and pepper to taste
1 butternut squash cubed
5 oz chopped kale
4, 3 ounce salmon fillets

Preheat oven to 425 degrees. Line a roasting pan with foil. In a small bowl, combine oil, garlic, sage, 1 teaspoon rosemary, salt and pepper. Place squash on roasting pan and coat with oil mixture. Roast for 20 minutes or until tender. Remove from oven and reduce oven to 375 degrees. Add the kale to the squash and combine. Place the salmon fillets on top of the squash and kale. Top salmonwith remaining rosemary and bake for 15 minutes or until fish is flaky.  Makes 4 servings.

Nutrition Information:
Calories: 236 Protein: 20g Carbs: 9g Fat: 15g

Carrot Spirals and Cashew Pesto


1 1/2 cups kale, leaves stems removed
1/2 cup fresh basil
2 cloves garlic
1/4 cup extra virgin olive oil
1/2 of a lemon, juiced
1/4 cup raw, unsalted cashews
Salt and pepper to taste

One package of Green Giant Carrot Veggie Spirals
6 ounces of cooked shrimp
Oven Baked Salmon

Directions: Combine all pesto ingredients into a food processor or blender. Blend until smooth and set aside. Prepare carrot spirals per package instructions. Grill shrimp until fully cooked (shrimp will become pink in color). Place heated carrots in a large bowl, pour pesto over carrots, and place cooked shrimp on top. Enjoy!

Nutrition Information:
Calories: 413  Protein: 18g  Carbs: 40g  Fat: 18g

  Oven Baked Salmon

4, 3 ounce salmon fillets
Salt and pepper
Almond and Parsley topping (optional)
Almond and Parsley topping:
1 shallot
1 tablespoon red wine vinegar
2 tablespoons capers, rinsed
1 cup fresh flat-leaf parsley
1/2 cup toasted almonds
1 tablespoon extra-virgin olive oil


Preheat the oven to 450 degrees. Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salad and vegetable of choice. Almond and Parsley topping: Finely chop the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes. Roughly chop the capers, parsley and almonds and add to the shallots. Stir in the olive oil. Enjoy! Serves 4.

Nutrition Information per serving:
Calories: 240  Protein: 19g  Carbs: 9g  Fat: 14g

  Grilled Scallops with Creamy Avocado Sauce


10 ounces Sea Scallops
1/2 teaspoon cumin
1 tablespoon lime juice
2 tablespoons extra virgin oil
Avocado Sauce:
1/2 avocado
3 tablespoons nonfat plain Greek yogurt
2 tablespoons lime juice
1/4 cup low sodium vegetable broth
3 tablespoons fresh chives, chopped

Directions: Mix oil, cumin and lime juice, add scallops and stir to coat. Grill scallops over direct heat 3 to 5 minutes per side, or until they are opaque. For the avocado sauce, purée avocado, yogurt, lime juice and vegetable broth in a blender until smooth. Stir in chives. Divide avocado sauce and spoon onto plates.  Arrange scallops on sauce and serve. Serves 3.

Nutritional Information per Serving: 
Calories: 258   Protein: 27g  Carbs: 3g  Fat: 14g

Cauliflower Rice Bowl with Grilled Shrimp

16 ounces shrimp, small uncooked, shelled and deveined 
2 tablespoons extra virgin olive oil, divided
2 cloves garlic, minced
1/2 medium onion, diced
3/4 cup carrots, diced
3/4 cup red pepper, diced
3/4 cup orange pepper, diced
4 cups riced cauliflower
2 tablespoons reduced sodium soy sauce
2 stalks green onion, thinly sliced
Salt and pepper to taste

Directions: In a medium sized bowl, season shrimp with salt and pepper. Heat a wok or large skillet over high heat. Add one tablespoon of oil to the pan and place shrimp in one even layer. Allow the shrimp to cook for 30 seconds, and then flip over and cook for another 30 seconds. Once shrimp are pink and cooked thoroughly, place on a large plate. Decrease the heat to medium-high and add one tablespoon of oil. Once the oil is hot, add the minced garlic and stir-fry for 30 seconds, until fragrant but not browned. Add the onions and carrots and cook for 2 minutes, until tender. Add the peppers and cook for 1 minute. Add the cauliflower, stir to combine. Spread the cauliflower mixture out evenly in the pan so that it has more area to fry, allow to cook without stirring for about 2 minutes. Mix the rice and lower heat to medium and cover the pan and cook until the cauliflower rice is tender, about 5 to 7 minutes. Add the soy sauce, stirring to combine.  Add the shrimp, stir, and cook for a few more minutes. Garnish with sliced green onions.

Nutrition Information per Serving:
Calories: 246   Protein: 37g  Carbs: 18g  Fat: 9g

Cilantro Lime Fish Tacos 


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
8 white corn tortillas (5-inch)
1 avocado (sliced)
lime wedges
shredded cabbage

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


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

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

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

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

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 juicesalt 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

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

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