1 lb. cooked salad shrimp
8 green onions, thinly sliced
1 stalk celery, finely chopped
1 clove garlic, minced
1 t. Cajun or Blackened
seasoning
¼ c. fat free mayonnaise
1 ½ t. Worcestershire sauce
1 head romaine lettuce,
chopped
4 Med. tomatoes
2 med. lemons, halved
Place first 7 ingredients into a medium bowl and stir well to combine.
Refrigerate until serving. Core the tomatoes and cut each into 8 sections, leaving the sections connected at the bottom. Divide the lettuce among 4 serving plates and top each with a tomato, splaying out the sections slightly. Stuff each tomato with equal amounts of shrimp salad. Serve with a lemon half to be squeezed over top.
Makes 4 servings
Calories: 135 per serving Fat: 0.5g.
FISH FILLETS WITH SALSA VERDE
1 lb. white fish
1 med. lime, juiced
½ c. green salsa
2 T. cilantro, fresh snipped
Salt and pepper to taste
Preheat broiler.
Place fish on a large plate. Pour lime juice
equally over fish and sprinkle with salt and
pepper. Lightly mist a broiler pan with olive oil
pan spray. Place fish onto pan and tuck under
any thin edges. Broil 4 inches from heat for 6-8
minutes or until fish flakes easily with a fork.
Place green salsa and cilantro in a small bowl
and stir together. Place cooked fish onto serving
plates and top each with 2 T. of salsa verde.
Serve with a lime or lemon wedge.
Makes 4 servings
Calories: 115 per serving Fat: 1g.
CITRUS SHRIMP
1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
½ c. fresh squeezed orange juice
1 t. orange zest
2 cloves garlic, minced
1 t. dried thyme
Salt and pepper to taste
Rinse shrimp, pat dry with paper towels. Set aside.
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, orange
juice, orange zest, garlic, and thyme. Bring to a boil, stirring constantly. Reduce heat, simmer
for 1 minute. Add shrimp, cook and stir for 3-5 minutes, until shrimp is pink and opaque.
Makes 4 servings
Calories: 85 per serving Fat: 1g.
FISH TACO SALAD
1 lb. Orange roughy or other white fish
1 t. Blackened or Mexican seasoning
12 c. shredded cabbage
½ red onion, diced
4 med. limes, juiced
¼ c. fresh snipped cilantro
8 T. salsa
Preheat oven to 400o
Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with
blackened seasoning. Bake for 12-15 minutes or until fish flakes easily with a fork. Remove from
oven and cool slightly. Place shredded cabbage, red onion, and cilantro into a large mixing bowl. Pour lime juice over top of cabbage and toss well. Divide equally between 4 salad plates and top cabbage with cooked fish fillet and salsa.
Makes 4 servings
Calories: 157 per serving Fat: 1g.
SPICED SCALLOPS & SHRIMP
½ lb. bay scallops
½ lb. raw shrimp, peeled and deveined
8 green onions, sliced
1 pkt. Splenda or other sugar substitute
1 T. fresh cilantro, chopped
Salt to taste
Spice Mix:
3 cloves garlic, peeled
1 in. piece fresh ginger, peeled
2 t. mild curry powder
2 T. fish sauce or to taste
¼ c. water
First make the spice mix:
Put all ingredients in a food processor fitted with a metal blade and process until smooth.
Heat a large nonstick skillet over medium heat. Lightly mist with olive oil pan spray, add the
spice mix and cook, stirring for 30 seconds. Turn heat up to medium-high; add scallops, shrimp,
green onion, and Splenda to skillet. Stir-fry for about 3-5 minutes, until shrimp are pink and
scallops are firm. Remove from heat and stir in fresh cilantro.
Makes 4 servings
Calories: 105 per serving Fat: 1.5g.
GARLIC SHRIMP STIR FRY
1 lb. raw shrimp, shelled and deveined
1 med. onion, sliced and separated into rings
2 stalks celery , cut into ½ inch pieces
12 spears asparagus, cut into ½ inch pieces
2 c. broccoli, chopped into small pieces
2 c. cauliflower, chopped into small pieces
4 cloves garlic, minced
½ c. soy sauce
2 pkts. Splenda or other sugar substitute
Dash crushed red pepper
Lightly mist a large skillet with olive oil pan spray and preheat over medium high heat. Add
onion, celery, asparagus, broccoli, and cauliflower. Cook and stir until vegetables are almost
tender. Add shrimp, soy sauce, crushed red pepper, and Splenda. Cook and stir for 3-5 minutes
or until shrimp is pink and opaque.
Makes 4 servings
Calories: 125 per serving Fat: 0.5g.
FABULOUS TUNA SALAD
4 oz. White Albacore tuna, in water, drained
1 lrg. radish, grated
1 green onion, sliced
½ stalk celery, thinly sliced
½ T. Fat Free Mayonnaise
1 T. fresh squeezed lemon juice
Lemon pepper to taste
Mustard to taste
Place all ingredients in a small bowl and mix well.
Serve in lettuce of choice, as a wrap, or on Melba toast. This also a great salad topper for
greens of your choice, and a lemon wedge squeezed over top.
Makes 1 serving
Calories: 160 per serving Fat: 4g.
HALIBUT STEAKS WITH CUCUMBER SAUCE
1 lb. Halibut steaks, ¾ inch thick
½ c. fat free plain yogurt
½ c. cucumber, finely chopped
¼ t. dried dill or mint
Salt and pepper to taste
Preheat oven to 400o or grill to
medium
For sauce;
In a small bowl stir together yogurt, cucumber and dill. Cover and chill until serving.
Lightly mist a baking sheet with olive oil pan spray. Place halibut on baking sheet and sprinkle with salt and pepper. Bake or grill for 12-15 minutes or until fish flakes easily when tested with a fork. Serve each with 2 T. cucumber sauce.
Makes 4 servings
Calories: 107 per serving Fat: 1g.
1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
2 cloves garlic, minced
1 T. fresh snipped parsley or 1 t. dried
2 lemons, juiced
¼ c. chicken broth
Dash cayenne pepper
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, garlic,
parsley, lemon juice, chicken broth, and cayenne pepper. Bring to a boil stirring constantly. Boil
1 minute. Add shrimp, cook, while stirring for 3-5 minutes until turn shrimp pink and opaque.
Makes 4 servings
Calories: 85 per serving Fat: 1g.
ORANGE ROUGHY WITH STRAWBERRY SALSA
1 lb. Orange Roughy or other white fish
20 lrg. strawberries
½ red onion, chopped fine
2 limes, juiced
¼ c. fresh snipped cilantro
1 jalapeno, chopped fine (I chop mine in a food
processor or blender.)
½ orange, juiced
Salt and pepper to taste
For salsa:
Marinate chopped onion in the fresh squeezed lime juice, while preparing the other salsa ingredients. Remove stems from strawberries wash and dice into small cubes. Place into a medium mixing bowl. Add; cilantro, jalapeno, orange juice, and the onion lime marinade. Stir. Refrigerate until ready to serve.
Preheat oven 400o Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with salt and pepper. Cook for 12-15 minutes or until fish flakes easily with a fork. Place fish on serving plates and spoon strawberry salsa over each fillet.
Makes 4 servings
Salsa makes 4…. ¼ c. servings
Calories: 37 per serving Fat: 0g.
Fish and salsa together
Calories: 127 per serving Fat: 1g.
ORANGE ONION GLAZED ORANGE ROUGHY
1 lb. Orange Roughy
1 lrg. onion, thinly sliced and separated into rings
½ c. fresh squeezed orange juice
1 t. dried basil
Salt and pepper to taste
Preheat oven to 400o Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with salt and pepper. Cook for 12-15 minutes or until fish flakes easily with a fork.
Lightly mist a large skillet with olive oil pan spray and preheat over medium high heat. Add onion to hot skillet cook and stir until tender. Carefully stir in orange juice and basil. Bring to a boil; reduce heat. Simmer and stir until most of the liquid has evaporated. Place fish on a serving plate and spoon onion glaze over top.
Makes 4 servings
Calories: 120 per serving Fat 1g.
GARLIC SHRIMP
1 lb. raw shrimp, peeled and deveined
3 cloves garlic, minced
1 (14.5oz.) can crushed tomatoes
1 med. lemon, juiced
1 pkt. Splenda or other sugar substitute
1 T. dried parsley
Salt and pepper to taste
Place shrimp in a large bowl with the garlic, and salt and pepper. Toss well to mix.
Heat a large nonstick skittle over medium-high heat. Lightly mist with olive oil pan spray. Add
the shrimp and garlic, and stir for 2 minutes, or until shrimp are pink. Reduce heat to medium;
add the crushed tomatoes, lemon juice, Splenda, and dried parsley. Cook, stirring, for 3-4
minutes and heated through.
Makes 4 servings
Calories: 102 per serving Fat: 1g.
SPICED SHRIMP AND SPINACH SALAD
1 lb. raw shrimp, peeled and deveined
1 ½ t. Fajita or Mexican seasoning
2 garlic cloves, minced
12 c. spinach
2 lemons, juiced
Rinse shrimp; pat dry with paper towels. In a small bowl toss together the shrimp and fajita seasoning; set aside.
Lightly mist a large non-stick skillet with olive
oil pan spray heat over medium high heat.
Carefully add the lemon juice, shrimp and garlic. Cook and stir for 3-5 minutes until the shrimp are pink and opaque. Remove from heat and set aside. Divide spinach equally among 4 serving plates and spoon spiced shrimp over top. Serve with De-Light
Vinaigrette dressing.
Makes 4 servings
Calories: 130 per serving Fat: 0.5g.
UN-FRIED TILAPIA
I lb. Tilapia, or other white fish
4 T. finely ground Melba toast, process in a
blender or food processor
1 t. dried thyme
1 t. dried basil
½ t. garlic powder
½ t. lemon pepper
1 t. Blackening seasoning, or to taste
Preheat oven to 400o Lightly mist a baking sheet with olive oil pan spray. Put Melba crumbs and all seasonings on a plate. Mix well. Coat both sides of fish fillets with crumb mixture and transfer to baking sheet. Place baking sheet on bottom rack of oven. Bake for 20 minutes or until fish flakes and is golden brown. Serve with a lemon wedge.
Makes 4 servings
Calories: 115 per serving Fat: 2.5g.
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