This dish is great served warm or chilled. I use this as the ‘surf’ portion for my Skinny Surf and Turf – it is so flavorful and fresh ! Shrimp is so low cal – it makes a perfect dinner.
Lemon Shrimp
6 servings
146 calories per serving
3 T minced garlic cloves
2 T olive oil
1/4 c lemon juice
1/4 c chopped parsley
1/2 t kosher salt
1/2 t pepper
1 1/4 lb. cooked shrimp
Heat skillet and add oil. Add garlic and cook 30 seconds. Add lemon juice and parsley and heat 1 minute. Stir in shrimp and cook 1 minute to heat. Sprinkle with salt and pepper just before serving.
Citrus and fish – they just go together ! The acidity in the citrus brings out all the natural flavor in the fish and the lemon pepper is the perfect spicy dusting. Try serving with Veggies in Cheese Sauce for a great low cal meal with tons of flavor.
Citrus Fish
4 servings
133 calories per serving
1 T oil
4 4 oz. white fish fillets (any will do – tilapia, flounder, etc.)
Juice of 1 orange
Juice of 1 lime
½ t lemon pepper seasoning
½ t salt
Heat oil and place the fish in the pan then drizzle with the citrus juices and seasoning. Cook 5 minutes or until fish is done.
Serve up your tuna in a pita and it just become a whole different animal ! This is one of my favorite ways to eat tuna – with lotsa celery bits. But if you don’t like celery, substitute chopped up pickles or onions. The addition of the lemon pepper seasoing gives this extra special flavor !
Tuna Pitas
1 serving
373 calories per serving
6 oz. light tuna packed in water, drained
2 T light mayo
3 T chopped celery
½ t onion powder
¼ t salt
¾ t lemon pepper seasoning
1 Sahara Pita bread (or any other brand that comes in at 170 calories or less)
Mix tuna, mayo, celery, salt, onion powder and lemon pepper. Spoon into pitas and serve.
Such a great Asian inspired soup ! This makes a great lite lunch and all the veggies and shrimp really fill you up – it’s amazing, but you CAN feel full after just 125 calories !!
Asian Soup with Shrimp
6 servings
125 calories per serving
6 c fat free chicken broth
1 c water
1/2 inch piece fresh ginger, thinly sliced
16 oz. package frozen Japanese style vegetable blend
3/4 lb. peeled and cleaned shrimp
1/4 c sweet rice wine or water
Salt and pepper to taste
½ t garlic powder
½ t sesame oil
3 T soy sauce
2 T lemon juice
Bring broth, water and ginger to a boil. Remove ginger and discard. Add veggies, shrimp, rice wine, soy sauce, spices and lemon juice. Cook 6-7 minutes and then add the sesame oil and serve immediately.
The fish was so simply done – the ginger butter was really the show stealer here. It made plain, ordinary fish into a delightful meal. I think it would be equally good on shrimp or chicken – and it makes cooking such a snap !
Tilapia with Ginger Butter
4 servings
202 calories per serving
1 ½ T chopped cilantro
1 ½ T butter, room temperature (you can use any butter substitute here that you wish)
1 t minced jalapeno pepper
½ t grated lime rind
¼ t grated ginger root
Salt to taste
4 6 oz. tilapia fillets
Pam
Mix cilantro, butter, pepper, lime, ginger and ¼ t salt. Chill until butter is firm.
Heat a skillet and spray with Pam. Salt and pepper both side of the fillets and sauté 3 minutes per side or until done. Plate and add butter pats to the top of each fillet.
The jalapeno peppers really kick it up here and add some nice heat. If you don’t like spice, use pickles instead !
Tuna Melt
2 servings
180 calories per serving
6 oz. can tuna in water, drained
1/2 t onion powder
Salt and pepper to taste
12 slices pickled jalapeno
2 light English muffins (100 calories each), split
4 slices Kraft Free Singles cheese
Preheat oven to 350 degrees. Mix tuna with salt, pepper and onion powder and divide onto muffins. Top with peppers and cheese and bake 10 minutes or until cheese is bubbly.
Delicious ! Tilapia is one of my most favorite dinner dishes – it’s low cal and light but tasty and so versatile. In this piccata dish, the fillets sauté up perfectly and the sauce is great.
Tilapia Piccata with Spinach
4 servings
322 calories per serving
2 c brown minute rice
Salt and pepper to taste
4 6 oz. tilapia fillets
2 T flour
2 t oil
1/3 c dry white wine
2 T lemon juice
2 T butter
4 c baby spinach
Cook rice according to package instructions, then sprinkle with salt and pepper and keep warm.
Sprinkle fish with salt and pepper then dredge in flour and cook in hot oil 2 minutes each side or until done. Add wine and lemon to pan and cook a minute longer then add butter and stir until it melts. Remove fish (and any sauce) from pan and then add spinach and saute until wilted, about 1 minute. Put rice on plates and top with spinach, fish and sauce.
Everyone loves a good tuna casserole. This one tastes great and is way lower in the calorie department than my regular recipe. It gets skinnied up by using a slim milk and broth based sauce rather than a creamier version. The results are great !
Tuna Casserole
6 servings
390 calories per serving
8 oz. whole wheat egg noodles
1 medium onion, chopped finely
8 oz. sliced mushrooms
½ t salt
¼ t pepper
½ c chicken broth
6 T flour
3 c skim milk
12 oz. can chunk light tuna in water, drained well
1 c frozen peas, thawed
1 c finely shredded parmesan cheese
½ c panko breadcrumbs
Pam
Cook noodles according to package directions. Preheat broiler.
Heat a skillet and spray with Pam. Then cook onions 5 minutes. If they start to dry out, add a tablespoon or so of hot water. Add mushrooms and cook another 3 minutes. Add wine and continue cooking until liquid is evaporated, about 4 minutes then add milk, salt and pepper. Sprinkle peas with flour and mix to coat. Add to mushroom mix with tuna and half of the parm. Stir in the noodles. Place in a baking dish and sprinkle with crumbs and the rest of the parm. Broil 3-4 minutes until bubbly and top is brown.
Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.
You can also prepare this ahead and then sprinkle with the breadcrumbs and cheese last minute, cover and bake at 350 degrees for an hour or so, taking off the cover the last 10 minutes to brown the top.
This recipe calls for cashews, but that raises the calorie count quite a bit, so depending on what I am serving on the side, sometimes I just leave off the nuts. Try serving next to a side of brown rice or some Homemade Flat Beads. Your family will love the fantastic authentic Asian flavors !
Ginger Shrimp and Broccoli
6 servings
270 calories per serving
1 lb. raw, cleaned, peeled medium shrimp
1 T minced peeled ginger
2 cloves garlic, minced
¼ c light teriyaki sauce
¼ c chicken broth
¼ t crushed red pepper
¼ t garlic powder
2 t oil
4 c broccoli florets
2 carrots, thinly sliced
1 c cashew halves
Pam
Mix shrimp with ginger and garlic and refrigerate for at least 1 hour. Cook veggies in oil with red pepper and garlic powder. Stir fry for 5 minutes them remove from pan and keep warm. Combine teriyaki and broth. Spray skillet with Pam and cook shrimp 5 minutes or until they turn pink. Add in the teriyaki mix and the reserved veggies. Cook 2-3 minutes. Just before serving, mix in nuts.
This is a great tasting asian dish that is so versatile – you can easily change up the veggies or the protein and end up with something quite different.
Sesame Shrimp and Broccoli Stir Fry
4 servings
400 calories per serving
12 oz. cleaned, peeled shrimp
8 oz. uncooked egg noodles
1 T sesame seeds
1 t peanut oil
2 cloves garlic, minced
4 c broccoli florets
8 oz. can sliced water chestnuts, drained
4.5 oz. jar whole mushrooms, drained
½ c chicken broth
2 T dry white wine (or extra broth)
2 T soy sauce
2 t cornstarch
Cook noodles according to package instructions. Cook sesame seeds over medium high heat 2 minutes or until golden and fragrant then set aside. Heat oil in skillet and cook garlic 30 seconds then add broccoli, water chestnuts and mushrooms and cook 7 minutes or until broccoli is beginning to get tender. Add shrimp and cool 5 minutes or until shrimp is done. Combine broth, wine, soy and cornstarch and mix well then add to skillet and cook until thick and bubbly. Add in the cooked noodles. Sprinkle with seeds just before serving.
