The next time you treat yourself to lobster for dinner, cook a few extra so you can make this scrumptious lobster salad the next day. Serve with romaine lettuce and sliced tomatoes.
Number of Servings:
4
Ingredients:
2 cups chilled lobster meat (from two 1 ½ pound lobsters)
3/4 cup corn kernels (from 1 ear of cooked corn)
1/3 cup light canola mayonnaise
1/2 medium red bell pepper, diced into 1/4-inch pieces (about 1/2 cup)
8 fresh tarragon leaves, finely chopped (about 1 teaspoon)
1/4 teaspoon kosher salt
Pepper to taste
Instructions:
Dice the lobster meat into bite-size pieces. In a bowl, combine with the corn, mayonnaise, bell pepper, tarragon, salt, and pepper to taste. Serve immediately or chill in the refrigerator.
Recipe Credit: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, MealMakeoverMoms.com
Nutrition Information:
(per serving)
180 calories, 9g fat (1g saturated, 0.7g omega-3), 520mg sodium, 9g carbohydrate, 1g fiber, 16g protein, 15% vitamin A, 40% vitamin C
Impress your friends and family with this hearty shrimp dish. They don’t have to know how easy it is to make or how packed it is with good nutrition.
Number of Servings:
5
Ingredients:
1 tablespoon all-purpose flour
Pinch freshly ground black pepper
1 pound large shrimp (16-20 count), shelled and deveined
4 teaspoons canola oil, divided
1 pound sweet potato, peeled and cut into ¾-inch cubes
One 14-ounce can lite coconut milk
2 tablespoons brown sugar
2 teaspoons red Thai curry paste
One 8-ounce bag sugar snap peas, washed and trimmed
2 tablespoons lime juice (juice of 1 lime)
½ teaspoon kosher salt
Zest of 1 lime, optional
3 cups cooked brown rice
Instructions:
Combine the flour and pepper in a shallow bowl. Coat the shrimp in the flour mixture, shake off the excess and set aside. Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Cook the shrimp for 1 minute per side and transfer to a plate. Heat the remaining oil in the skillet over medium-high heat. Add the sweet potato and cook for 5 minutes, stirring frequently. Add the coconut milk, brown sugar, and curry paste, and bring the mixture to a boil. Reduce the heat, and simmer, covered, stirring occasionally, for 5 minutes. Add the sugar snap peas and continue simmering until the veggies are just tender, 3 to 5 minutes. Return the shrimp to the skillet along with the lime juice, salt, and lime zest as desired. Bring to a simmer and cook, uncovered, stirring occasionally, until the shrimp is cooked through, about 3 minutes. Season with additional salt and pepper to taste. Serve over the rice.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
Nutrition Information:
(per serving)
390 calories, 11g fat (4.5g saturated, 0.6g omega-3), 410mg sodium, 51g carbohydrates, 5g fiber, 20g protein, 240% vitamin A, 35% vitamin C, 10% calcium, 25% iron
Number of Servings:
4
Ingredients:
1 lb. Ocean Garden® Mexican Shrimp
Cocktail Sauce
1 1/2 cups Catsup
1 1/2 cups Chili sauce
1/3 cup Lemon juice, fresh
1/3 cup Horseradish, prepared
3 Tbsp Celery, minced
3 Tbsp Green onion, minced
1 Tbsp Worcestershire sauce
1 tsp Chile pepper
Crushed ice
Lemon slices
Herbs or baby salad greens
Instructions:
Peel and devein shrimp, leaving tails on. Cook shrimp in boiling water until opaque (see cooking times below). Remove from water and plunge in ice water. Drain immediately and refrigerate.
Cocktail Sauce
Combine catsup, chili sauce, lemon juice, horseradish, celery, green onion, Worcestershire sauce and chili pepper; refrigerate. (Makes 3 cups.) Fill small bowl with sauce and place in crushed ice, in the middle of a cocktail glass. Arrange shrimp around edges of glass. Garnish with lemon slices and greens.
Source: Courtsey of Ocean Garden
Number of Servings:
4
Ingredients:
1 cup chopped onion
2 tablespoons olive or vegetable oil
1 can (16 oz.) tomatoes, coursely chopped
1 can (4 oz.) diced green chiles
8 ounces (2 cups) shredded low fat or regular Monterey Jack cheese
8 ounces (2 cups) shredded low fat chedder cheese
1 tablespoon cornstarch
8 ounces surimi seafood, flaked style, or chunk style, coarsely chopped
Instructions:
In 2-quart saucepan over medium heat, cook onion in oil until tender but not brown, stirring occasionally. Add tomatos and chiles, bring to a simmer and cook 5 minutes. Meanwhile, toss cheeses with cornstarch, gradually add to tomato mixture, stir until melted. Stir in surimi seafood, turn into top of chafing dish or fondue pot to keep warm over hot water, or alchol or candle burner. Serve with corn chips, crackers and raw vegetables for dipping.
The next time you’re fishing for a compliment at the dinner table try this recipe. We guarantee there will be no eye rolling when this dish hits the table.
Number of Servings:
4
Ingredients:
½ cup pecans
¼ cup dried bread crumbs
2 to 3 tablespoons canola oil
1 ¼ pounds thin fish fillets such as sole or flounder (approximately 6 to 10 small fillets)
Salt and pepper
3 ounces reduced-fat Swiss cheese, thinly sliced
Instructions:
Preheat the oven to 400°F. Lightly oil or coat a 9 x 13-inch baking pan with nonstick cooking spray and set aside.
In a blender or food processor, combine the pecans and bread crumbs and pulse a few times until well blended but still slightly course. Set aside in a shallow bowl. Place the oil in a separate bowl.
Lay the fillets on a cutting board or work surface and season with salt and pepper. Cut the cheese into strips to match the size of the fillets and place a slice on top of each. Roll up the fish starting with the thin end. Carefully dip the fish in the oil, then coat evenly with the pecan mixture. Arrange the rolls, seam side down, on the prepared baking pan.
Bake until the coating turns golden brown, the cheese melts, and the fish is cooked through, 15 to 25 minutes, depending on the thickness of the fillets.
Moms’ Kitchen Notes: If the fillets are more than 3 or 4 inches wide, slice them lengthwise down the middle to create two smaller pieces.
Nutrition Information:
(per serving)
340 calories; 21g fat (2.5g saturated, 1.3g omega-3); 220mg sodium; 8g carbohydrates; 2g fiber; 32g protein; 25% calcium
Number of Servings:
4
Ingredients:
1/2 cup cornmeal
1/2 cup Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound farm-raised catfish fillets, cut into 1-inch strips
Instructions:
Preheat the oven to 475°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
Combine the cornmeal, cheese, garlic powder, and salt in a medium bowl and mix well.
Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading until well coated.
Arrange the fish on the prepared baking sheet and bake until golden brown, 10 to 12 minutes.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
Nutrition Information:
(per serving)
350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium
Herring is an underappreciated environmentally-friendly fish that pairs well with vegetables in a salad. This super-healthy bright orange salad is a great side dish for the fall.
Number of Servings:
5
Ingredients:
2 cups preshredded carrots
One 8-ounce jar herring, pickled or in wine sauce, drained (about 1 cup)
½ cup raisins
1/3 cup light canola mayonnaise
2 tablespoons lemon juice
Instructions:
Combine the carrots, herring, raisins, mayonnaise, and lemon juice
in a large bowl and toss gently. Chill in the refrigerator at least one
hour, and serve as a side salad or light meal.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
Nutrition Information:
<p>
(per serving)
</p>
<p>
240 calories, 13g fat (1g saturated, 1.1g omega-3), 550mg sodium, 23g carbohydrate, 2g fiber, 7g protein, 120% vitamin A
</p>
Number of Servings:
4
Ingredients:
4 Barramundi Fillets (cut into 1-inch cubes)
2 T Chile Powder
½ t. Cumin Powder
½ t. Salt
¼ t. Ground Black Pepper
1 Medium Yellow Onion (cut into medium slices)
2 Cloves Garlic (minced)
2 Jalapeno Peppers (cut into medium slices)
2 T. Peanut Oil
2 T. Olive Oil
8-12 Yellow Corn Tortillas (Peanut oil as needed for tortillas)
1 C. Monterey Jack and/or Mild Cheddar Cheese (grated)
Instructions:
Sear veggies using half the oil in a heavy skillet over medium-hi
heat for about 4 minutes (softened but not wilted). Remove from pan.
Add remainder of oil to pan and add fish, skin side down. Cook about
2 minutes. Add spices and stir fish once with a spatula, trying not to
break it too much. Cook one additional minute.
Add veggies to the fish, gently mix and remove from heat.
In a clean pan over low heat put a few drops of oil, add a tortilla
and gently move around with fingers, flip and repeat, until warmed and
softened. About 1 minute. Stack warmed tortillas on a plate and cover
with clean dish towel to keep warm.
Serve at once. Allow diners to spoon fish into tacos and add cheese,
salsa, guacamole, sour cream, etc., as desired. Eat with hands.
Source: Australis Barramundi
Put a spicy twist in the upcoming holiday season and serve this tasty appetizer recipe from our friends at SeaPak Shrimp Company. Shrimp is always a holiday favorite and your family & friends will not be disappointed.
Number of Servings:
6
Ingredients:
1- 16 oz package SeaPak® Crispy Light Shrimp or 1 package (16 ounces) of SeaPak® Popcorn Shrimp
1 cup mayonnaise
2-3 chipotle pepper in adobo (add more or less to reach desired level of spiciness)
2 tablespoon lemon juice
2 clove garlic, peeled
1 to 2 tablespoons chopped fresh cilantro leaves
Salt and pepper to taste
Instructions:
Prepare the shrimp according to package directions. Put the
mayonnaise, chipotle pepper, lemon juice and garlic in an electric
blender container. Cover and blend until smooth. Add the cilantro.
Season to taste with salt and pepper. Pulse just until the ingredients
are mixed. Serve sauce on the side for dipping OR toss shrimp with
sauce in a medium bowl and serve immediately with toothpicks.
Source: SeaPak Shrimp Company
Almond-crusted tilapia
Number of Servings:
6
Ingredients:
1 cup sliced or slivered unsalted almonds, finely chopped (pulse about 20 seconds in a food processor, or chop by hand)
1/4 cup plain dried bread crumbs
2 tablespoons brown sugar
1/2 teaspoon Old Bay Seasoning
1/2 teaspoon salt
1 large omega-3 egg, beaten with 1 tablespoon water
1/4 cup flour
1 1/2 pounds tilapia fillets (4 to 6 fillets), each sliced down the center, lengthwise, to create 2 smaller fillets
Salt and pepper
Instructions:
Preheat the oven to 425°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
Combine the almonds, bread crumbs, brown sugar, Old Bay Seasoning,
and salt in a shallow bowl. Beat egg and water in another bowl. Place
the flour on a plate.
Season the fish with additional salt and pepper. To bread the
fillets, coat both sides with flour and shake off excess. Dip in the
egg and then coat evenly with the nut mixture.
Place each fillet on the baking sheet and bake until golden brown, about 15 minutes
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
Nutrition Information:
<p>
(per serving)
</p>
<p>
280 calories, 12g fat (1.5g saturated, 0.2g omega-3), 260mg sodium, 15g carbohydrates, 2g fiber, 29g protein
</p>
