Tag Archives: Fish

Sauteed Shrimp with Arugula

June 21, 2010 admin Leave a comment

What an excellent meal ! The bitter arugula offset the sweet tomatoes and shrimp just perfectly. And at 144 calories per serving – – EAT UP 🙂

4 servings
144 calories per serving

1 T plus 1 t oil
1 c grape tomatoes
1 garlic clove, minced
1 lb. large shrimp, peeled and cleaned
4 oz. baby arugula (4 c)
Coarse salt and pepper
1 T lemon juice

Heat oil and add tomatoes and cook 2 minutes then add garlic and cook 30 seconds. Add shrimp and cook until almost done, about 4 minutes. Add arugula, salt and pepper and toss until the arugula wilts some. Finally add lemon juice, toss, and serve.

Dinner, Fish, Italian, Summer

Tuna with Gremolata

June 16, 2010 admin 1 Comment

Gremolata is a just a mixture of parsley, lemon, garlic and oil. It is a wonderful condiment that is packed with flavor. Serve with some Roasted Grape Tomatoes for a great meal.

4 servings
170 calories per serving

¼ c chopped parsley
2 T grated lemon zest
1 t oil
1 garlic clove, minced
4 4 oz. tuna steaks
¼ t salt
1/8 t pepper
Pam

Combine parsley, lemon, oil and garlic and set aside. Line a cookie sheet with foil and spray with Pam. Place tuna on sheet and sprinkle with salt. Broil 5 minutes or until fish flakes easily with a fork. Alternately spray fish with Pam and grill to desired doneness. Top fish with gremolata during the last minute of broiling.

Leftover tuna makes a GREAT tuna fish salad. Just mix it with mayo and some diced pickles – it is sooo much fresher than the canned stuff and you can really taste the difference.

Dinner, Fish

Curried Shrimp and Broccoli

May 28, 2010 admin Leave a comment

The curry sauce in this dish is just perfect – very creamy and just enough of it. This makes a great professional tasting dinner and does not take long at all to put together.

4 servings
290 calories per serving

1 c uncooked brown rice
1 c water
1 t oil
2 cloves garlic, minced
4 c small broccoli florets
½ c fat free chicken broth
3 t curry powder
1 c fat free evaporated milk
1 T cornstarch
½ t salt
4 t lime juice
¾ lb. cleaned and shelled shrimp
Salt and pepper to taste

Cook rice in water according to package instructions. Heat oil in skillet and add garlic and cook 30 seconds then add broccoli, broth and curry and heat until simmering. Cover and continue cooking 8 minutes or until broccoli is starting to get tender. Mix milk, starch and salt and add to skillet. Bring to a boil and cook 2 minutes or until thickened, stirring constantly. Stir in lime juice and shrimp and cook until shrimp is done and all is heated through. Add salt and pepper.

Dinner, Fish

Cayenne Shrimp

May 11, 2010 admin Leave a comment

The seasoning here is JUST PERFECT. Not overpowering, but definitely not bland. It was one of those meals that was JUST RIGHT.

4 servings
220 calories per serving

2 c cooked instant rice
1 lb. shelled, cleaned, raw, medium sized shrimp
2 T buttery spread
1 t paprika
½ t salt
1/2 t cayenne pepper
2 T lemon juice
Pam

Cook rice according to package directions. Heat skillet over medium high heat and spray with Pam. Add shrimp and cook 5-6 minutes or until shrimp turn pink. Reduce heat to medium low and add spread, paprika, salt and cayenne and stir well to coat shrimp. Add lemon juice and mix well. Place rice on dishes and spoon shrimp over to serve.

Fish, Lunch, Pasta, Salads

Pasta Salad with Tuna

May 7, 2010 admin Leave a comment

Always a favorite at BBQ’s, this pasta salad with tuna adds a healthy bed of spinach to the dish and the flavors mixed extraordinarily well.

4 servings
260 calories per serving

2 c uncooked Fibergourmet rotini pasta (using regular pasta, you add 80 calories per serving)
2 6 oz. cans fancy white albacore tuna canned in water, drained
¼ c finely chopped green onions
2/3 c frozen peas, thawed
2/3 c low fat creamy Italian salad dressing
1/8 t pepper
4 c fresh spinach leaves
Salt and pepper to taste

Cook pasta according to package instructions then drain and rinse under cold water to stop the cooking. Add flaked tuna, onions, peas, dressing and pepper and mix well the chill for at least 2 hours. To serve, place spinach on plates and top with pasta salad. Sprinkle with salt and pepper.

Dinner, Fish

Cilantro Lime Fillets

May 5, 2010 admin Leave a comment

Cooking the fillets in foil pretty much steams them and it is so very easy to do. This is a nice mild way to serve fish and I think the preparation would do just as well on meaty fish steaks such as tuna or swordfish.

4 servings
143 calories per serving

4 4 oz. cod, tilapia or flounder fillets
¼ t pepper
1 ½ t oil
1 ½ t dried onion flakes
1 clove garlic, minced
¾ t ground cumin
2 T minced cilantro
1 lime peeled and thinly sliced
1 T margarine, melted

Preheat the oven to 375 degrees. Place each fish fillet on a piece of aluminum foil and sprinkle with pepper. Heat oil and add onion flakes and garlic and cook 1 minute them add cumin and place the mix over the fish. Sprinkle fish with cilantro and add a few lime slices to each fillet. Fold the foil over securely so the fish can steam and place the packets on a baking dish and bake 35-40 minutes.

For instructions on folding, Reynold’s says:
For each foil packet, bring up the two sides of the foil and double fold with about 1-inch wide folds. Leave room for heat circulation inside the packet as the food cooks. Double fold each end to form the foil packet.

And the Scouts site has a nice diagram.

Dinner, Fish, Italian, Pasta

Pasta, Argula and Shrimp

April 21, 2010 admin Leave a comment

The bitter arugula along with the garlic and shrimp was a perfect taste combination to place over pasta. And using FiberGourmet pasta means this dish comes in at under 400 calories !

4 servings
330 calories per serving

8 oz. FiberGourmet fettuccine noodles (without FiberGourmet, this recipe comes in over 400 calories)
2 T garlic clove, minced
1 ¼ t black pepper
½ t salt
5 oz. baby arugula
Water for boiling pasta
1 T oil
½ lb. shrimp, peeled, cleaned and cut in half lengthwise
2 T shallots, minced
¾ c chicken broth
2 T lemon juice
1 T butter
½ c shaved parmesan or romano cheese

Combine 2 T garlic, 1 t pepper. ¼ t salt and arugula. Cook pasta according to package instructions, drain and add to the arugula mix. Heat oil and cook shrimp 1 minute with the rest of the salt and pepper. Add the rest of the garlic and the shallots to the pan and cook another minute and them remove from the pan and set aside. If a lot of juices accumulated from using frozen shrimp, you can dump them. Cook broth and juice in the same pan for 5 minutes and then return shrimp to the pan and stir and then remove from heat and stir in the butter. Place pasta on plates and place shrimp mixture over the top and then add cheese and serve immediately.

Dinner, Fish

Fish in Red Pepper Sauce

April 19, 2010 admin Leave a comment

The color was so vibrant and the sauce so flavorful that this did not seem light and forgettable like many fish dishes are – – instead, this was mmm mmmm good and the red pepper sauce was just perfect.

4 servings
197 calories per serving

1 lb. cod fillets
¼ c flour
¼ c low fat zesty Italian dressing
½ c onions
2 oz. low fat cream cheese
¼ c roasted red peppers
¼ c chicken broth
1 clove garlic, peeled
2 T chopped cilantro

Coat fish with flour. Heat dressing in skillet on medium high and add fish and cook 5-7 on each side or until done. Place cream cheese, onions, peppers, broth and garlic in a blender and blend until smooth then spoon into a pan and bring to a boil on medium high heat then lower and simmer 5 minutes. Place fish on platter and top with sauce and sprinkle with cilantro.

Dinner, Fish, Lunch

Fish Tacos

April 10, 2010 admin 1 Comment

Any kind of fish will do ! And these are a great change to the boring lunch sandwich. Whenever I have bits of fish leftover, I freeze them – then you can just defrost and do a quick reheat and you are ready to make tacos !

4 servings
370 calories per serving

½ jalapeno pepper finely chopped
2 T lime juice
1 T chopped cilantro
1 T oil
1 lb. firm white fish filet (halibut, orange roughy, etc.)
1 t chili powder
1 t cumin
8 corn or flour tortillas
2 c shredded lettuce
1 tomato, chopped
1 avocado, sliced

Mix jalapeno, lime juice, cilantro and some salt. Heat oil in a skillet. Sprinkle fish with chili powder, cumin and some salt to taste and cool 5 minutes per side or until done. Warm tortilla according to package and them fill with fish, lettuce, tomato and avocado. Top with jalapeno mix.

Fish, Lunch, Soups

New England Clam Chowder

March 23, 2010 admin Leave a comment

This soup is just brimming with clams. If you like extra veggies, just leave out the 2nd can of clams and fill with celery and carrots instead !

4 servings
237 calories per serving

Pam
1 T margarine
1 medium onion, finely chopped
8 oz. clam juice
8 oz. water
2 large white potatoes, peeled and cut in small cubes
2 6.5 oz. cans chopped baby clams with juice
1 pint fat free half and half
1 t pepper
1 t salt
2 t chopped parsley

Spray pan with Pam and melt margarine and add onion and cook 5 minutes. Add clam broth and increase heat to high. Add potatoes and bring down to a simmer and cook 10-12 minutes or until potatoes are tender. Add clams with juice and cook 7 minutes then add half and half, salt and pepper and continue cooking over medium heat until almost at the boiling point. Do not allow to boil. Serve with the parsley as a garnish.