This pesto sauce is so incredibly flavorful that you will want to put it on everything. Usually pestos have nuts in them – the subtraction of the nuts leaves you with a lighter pesto and this one would go great with so many different dishes.

White Fish with Lime Basil Pesto

4 servings
226 calories per serving

1 c basil leaves
¼ c grated parmesan
½ t grated lime zest
2 T lime juice
1 ½ T oil
¼ t salt
3 garlic cloves, chopped
4 6 ounce sea bass fillets (or other white fish)
Salt and pepper to taste
Pam

Mix basil, parm, lime juice and zest, oil, garlic and salt in a food processor until very finely chopped.

Spray a skillet with Pam and cook fish 3-4 minutes per side or until done. Sprinkle with salt and pepper and serve with basil blend.

This is one of the pasta salads you will make again and again. The added protein from the tuna makes this a great complete meal, or you can serve as a side to any salad for a great lunch or light dinner.

Lemony Orzo and Tuna

6 servings
256 calories per serving

3/4 c orzo
1/2 t grated lemon zest
3 T lemon juice
1 T oil
Salt and pepper to taste
1 t minced garlic
½ t red pepper flakes
1 c drained and flaked tuna fish
1/2 c diced English cucumber
1/2 c chopped red bell pepper
1/3 c scallions, sliced into thin rings
1 T sliced basil
1/2 c crumbled goat cheese

Cook pasta according to package directions. When done, drain, rinse to stop the cooking process and place in a bowl. Mix lemon zest, oil, garlic, pepper flakes, salt, pepper and mix with the pasta. Add fish, cucumber, pepper and scallions and mix well. Place and sprinkle with cheese and basil.

Surf and term usually includes a large portion of meat and a lobster tail dripping in butter. If you’re looking for a healthier alternative, try a Skinny Surf and Turf with a lean piece of filet mignon and some Lemon Shrimp. Just as good, much lower fat, and a perfect celebration meal.

Skinny Surf and Turf

2 servings
346 calories per serving

2 4 oz. filet mignons
Garlic powder
Salt and pepper to taste
I Can’t Believe it’s Not Butter Spray

Add 2 servings of LEMON SHRIMP for the perfect ‘surf’ !

Preheat grill. Sprinkle meat with garlic, salt and pepper. Grill a couple of minutes each side or until desired temperature. When done, spritz with ICBINB Spray.

What a splendid soup ! Subtle fish flavor, remarkably good broth, and just the perfect lunch on a cold, blustery day. Fish chowders made with delicate white fish are such a nice change from clam chowders. They are definitely milder and the consistency is just right.

Fish and Potato Chowder

4 servings
307 calories

2 slices bacon
3 c red potato, diced (or I used canned diced potatoes)
1 c chopped onion
3 T flour
16 oz. clam juice
2 c skim milk
1 T chopped thyme (or 1 t thyme flakes)
½ t salt
1/2 t pepper
1 t onion powder
12 oz. skinless halibut fillets, cut into 1-inch pieces (or other firm white fish)
2 T chopped parsley

Cook bacon in soup pot until crisp them remove, cool and crumble. Reserve 1 T of the drippings in the pan and add potato and onion and cook 5 minutes. Then add flour and cook 1 minute, stirring constantly. Add clam juice and bring to a boil then cover, reduce heat and simmer 10 minutes or until potatoes are tender (less time is needed if you use canned potatoes). Add milk and simmer (do not boil). Add spices and fish and cook 3 minutes or until fish is done. Stir in parsley at the very end and garnish bowls with crumbled bacon.

This is a quick and easy, yet sophisticated and super healthy fish dinner. Any flaky white fish will do. The light breading and sunflower seeds make a great crispy coating.

Sunflower Tilapia

4 servings
208 calories per serving

2 large egg whites
1/2 t pepper
½ t salt
1 t grated lemon zest
1/2 c Panko breadcrumbs
3 T unsalted sunflower seed kernels
4 6 oz. tilapia filets
Pam

Preheat oven to 475 degrees. Place a baking sheet in the oven to preheat it. Mix egg, half the lemon zest, salt and pepper in a bowl. Mix breadcrumbs, sunflowers and the other half of the lemon zest in another both. Dip fish in egg mix then dredge in breadcrumbs. Spray pan with Pam and add fish. Bake 10 minutes or until done.

Shake and Bake fans will love this one. Both the fish and the potatoes get a coating so the meal is crisp, the fish stays nice and moist, and the potatoes (‘chips’) are just a little different. This is crunchy goodness !

Baked Fish and Chips

4 servings
280 calories per serving

2 large baking potatoes cut into 8 wedges each
1/4 c light zesty Italian dressing
1 pack extra crispy Shake n’ Bake
1 lb. tilapia filets (or any other white fish)
1/4 c light mayo
Pam

Preheat oven to 425 degrees. Mix potatoes with dressing and dust with ¼ c of the Shake n’ Bake. Spray a baking sheet with Pam and add the potatoes and bake 25 minutes. Spread mayo on fish and then dredge in the rest of the Shake n’ Bake to coat them evenly. Place fish in a wire rack sprayed with Pam and place that in the oven and bake 15 minutes or until done.

What a wonderful appetizer or lunch ! The marinade makes the shrimp nice and spicy. And the sauce is a great deviation from the typical ketchup and horseradish mixture…this one uses tomatoes and has a much fresher taste. Try dipping your avocado slices in the sauce too – the flavors go together perfectly.

8 servings
238 calories per serving

Warm Shrimp Cocktail

Cocktail Sauce
14.5 oz. can diced tomatoes, undrained
3 T cilantro
2 T lime juice
1 T prepared horseradish
1 T Worcestershire sauce
¼ t Kosher salt
¼ t pepper
(you can make this a day ahead)

Shrimp
24 fresh clean jumbo shrimp with tails on (if desired)
3 T lime juice
3 T chili sauce
1 clove garlic, minced
½ t Kosher salt
1/8 t pepper

4 ripe avocados, sliced

Prepare sauce and refrigerate at least 2 hours. Place shrimp in a zip loc bag with the juice, sauce and garlic and place in the refrigerator 1 hour. Heat grill and spray a grill basket with Pam. Drain shrimp and sprinkle with salt and pepper. Grill 7-8 minutes or until done. Serve with cocktail sauce and sliced avocados.

If you don’t have a grill, you can broil or pan fry the shrimp.

Make this as spicy as you like by adding more Cajun seasoning. We like it hot, hot, hot ! This one takes over every tastebud in your mouth !

Grill Basket Cajun Shrimp

4 servings
243 calories per serving

1 lb. shrimp, peeled and cleaned
4 c mix of sliced onion, yellow bell peppers, green bell peppers
2 T oil
1 T Cajun seasoning
1 t garlic powder
Salt and pepper to taste
Lime wedges
Pam

Heat grill. Toss shrimp and 1 T oil. Mix veggies and 1 T oil and seasoning.

Spray grill basket with Pam and heat. Add shrimp and cook 3 minutes, stirring occasionally. Add veggies and cook 6 minutes or until shrimp is done. Stir in juice of one lime. Serve topped with parsley.

This is a great seafood stew full of flavor and body. If you have leftover bits of cooked fish. you only need to put them in the crock for 15 minutes or so to heat up. If you like it a bit spicier, add some hot sauce and you get a jambalaya tasting dish.

Seafood Stew (Crock Pot)

8 servings
215 calories per serving

2 c chopped onions
2 stalks celery finely chopped (about 1 c)
5 garlic cloves, minced
28 oz. can diced tomatoes, undrained
8 oz. clam juice
6 oz. tomato paste
½ c white wine or water
1 T red vinegar
1 T oil
½ t basil flakes
½ t parsley flakes
½ t onion powder
½ t garlic powder
½ t oregano flakes
¼ t sugar
¼ t red pepper flakes
1/2 t dried thyme
1 bay leaf
1 lb. firm white fish in 1 inch pieces
¾ lb shelled, cleaned shrimp, tailed removed
6.5 oz. can chopped clams and their juice
6 oz. can crabmeat (or fresh)
¼ c parsley, chopped

Combine onions, celery, garlic, tomatoes, clam juice, tomato paste, vinegar, spices, sugar, thyme, pepper flakes and bay leaf and mix well. Cover and cook on high 4 hours. Stir in fish, shrimp, clams and crab and reduce heat to low and cook 45- 1 hour minutes or until fish is done. Remove bay leaf before serving. Stir in parsley.

This creamy sauce has a nice little kick from the chipotle pepper – you can kick it up as much as you want ! All the ingredients here mix to perfection and you end up with a winner dinner.

Shrimp and Pasta with Creamy Chipotle Sauce

4 servings
371 calories per serving

10 oz. FiberGourmet fettucine noodles (regular or flavored)
1 T oil
1 small onion, peeled and chopped
2 garlic cloves, minced
1 small bell pepper, sliced
14.5 oz. can diced tomatoes, drained well
1 canned chipotle pepper, minced, plus 1 teaspoon adobo sauce from the can
1/2 t cumin
1 lb. peeled and cleaned shrimp
2 t lemon juice
1 1/2 c fat free half and half
1/4 c chopped cilantro
Salt and pepper to taste

Cook pasta according to package instructions. Heat oil in a large Dutch oven and sauté onion 4-5 minutes. Stir in the garlic, peppers, tomatoes and cumin and sauté another 4-5 minutes. Add chipotle, shrimp, lemon and half and half and cook 5 minutes or until shrimp are done. Add salt and pepper and cilantro. Stir in pasta and mix well.