Seafood recipes are one of the important parts of non-veg. Because it tastes best. Not everyone likes to eat chicken and mutton in carnivores. Most people prefer to eat fresh seafood at a carnivore. Generally, seaside states enjoy more seafood recipes. These delightful treats from the ocean are key to a healthy diet.
Low in calories, sodium, and cholesterin, protein-packed seafood provides vitamins and minerals and will cut back the risk of heart disease and lower blood pressure.
Health Benefits of Seafood Recipes
The first benefit is Seafood is low in Fat
The Seafood averages less than 2% fat. For slimmers, seafood is all good news. Almost every seafood contains low kilojoules. And after all, with seafood, you do not have to be compelled to trim any fat. Just grill, barbecue, bake, steam, poach or microwave food to stay an occasional kilojoule count.
Fish is low in Cholesterol
Cholesterol is a necessary part of all living tissue. But levels of cholesterin is too high if we tend to eat too much saturated fat. Every Seafood has little or no fat of any kind and what it will have is usually unsaturated fat. Eating fish 2 or thrice every week will facilitate lower cholesterol and cut back the risk of cardiovascular disease.
Secondly, Seafood is high in Protein
The Seafood is a superb supply of fine quality protein and compares favorably with meat and chicken.
The third is Seafood is high in Vitamins & Minerals
This Seafood is a superb supply of the many vital minerals, including iodine, zinc, potassium, and phosphorus. It is additionally rich in several vitamins, particularly the B group.
Omega 3 fatty acids
Omega-3s are a kind of fat and are essential nutrients that play several important roles in our bodies. And, a bit like minerals and most vitamins, our body cannot create them. Most probably oily fish and non-oily fish contain Long-chain Omega-3s facts. Long-chain Omega-3s are used effectively in the body.
DHA (a long-chain omega-3 fatty acid) could be a major building block of the brain, and the retina in the eye is very concentrated in DHA. Other important organs, such as the heart, are rich in long-chain Omega-3s.
We always do seafood every day in the traditional way. But we get bored eating the same method every day. So today I’m going to show you some simple and tasty recipes that will make your family happier. So let’s get started.
1. Bourbon-Glazed Salmon
Tangy Brown sugar and bourbon combine to create the perfect sweet and smoky flavor sprinkle of sesame seeds that infuses this already-flavorful fish. Omega-3 fatty acids in this fish have many health benefits, including protecting against heart disease.
How to Make It
Step 1
Combine the ingredients such as 1cup packed brown sugar, 6tsp bourbon, 1/4cup low-sodium soy sauce, 2tsp fresh lime juice, 2tsp grated peeled fresh ginger, 1/2tsp salt, 1/4tsp freshly ground black pepper, and 2 garlic cloves, crushed in a large zip-top plastic bag; add salmon fillets. Seal bag, and marinate in refrigerator 30 minutes, turning bag once. Remove fillets from bag; discard marinade.
Step 2
Preheat broiler.
Step 3
Place fillets on a broiler pan coated with cookery spray. Broil eleven minutes or till fish flakes simply once tested with a fork. Sprinkle each fillet with 1/2 teaspoon sesame seeds and 1 tablespoon onions.
Nutrition value : Calories 307,Calories from Fat 34%, Fat 11.6g, , Sat fat 1.8g, Monofat 3.9g, Polyfat 4.7g, , Protein 34.4g, ,Carbohydrate 14.9g, , Fiber 0.4g, Cholesterol 94mg, Iron 2mg, Sodium 288mg, Calcium 53mg.
2. Classic Crab Boil
How to Make it
Step 1
Place 2tsp mustard seed, 2 tablespoons celery seed, tablespoon dill seed, 1 tablespoon coriander seeds, tablespoon whole allspice, 1/2 teaspoon whole cloves, and 4 bay leaves on a double thickness of cheesecloth. Gather corners of the cloth to surround seasonings; tie firmly with string.
Step 2
In a large pot, bring water, salt, lemon juice, cayenne and spice bag to a boil. Using pair of tongs, add crab to stockpot; return to a boil. Make heat low, simmer and then covered until shell turns bright red for about 15 minutes.
Step 3
Using tongs, remove crab from the pot. Run below cold water or plunge into ice water. Serve with melted butter and lemon wedges.
Nutrition values : 1 crab: 245 calories, 3g fat (0 saturated fat), 169mg cholesterol, 956mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 50g protein.
3. Grilled Halibut with Peach and Pepper Salsa
Fresh fruit salsa could be a pretty accompaniment to grilled fish within the summer; attempt it additionally with stripy bass or Arctic char. The seasonal juiciest peaches can be paired with fiery habanero pepper for getting the sweet-spicy flavor. Leave the peaches unpeeled for more color and texture.
How to Make It
Step 1
To prepare salsa, combine 1 1/3 cups coarsely chopped peeled yellow peaches (about 1 pound), 1 cup chopped red bell pepper (about 1 medium), 1/3 cup thinly sliced green onions, 1/3 cup chopped fresh arugula, 1/4 cup fresh lemon juice (about 2 lemons), 4 teaspoons chopped fresh oregano, 1/8 teaspoon salt, 1/2 habanero pepper(seeded and minced), and 1 garlic clove (minced) ingredients; toss gently. Let stand 30 minutes before serving.
Step 2
Prepare grill to medium-high heat.
Step 3
Add 4 teaspoons juice, oil, paprika, and 1 garlic clove in a large shallow glass baking dish to prepare fish and stirring it with a whisk. Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes.
Step 4
Remove fish from marinade; discard marinade. Sprinkle fish evenly with 3/8 teaspoon salt and black pepper. Place fish on a grill rack coated with preparation spray; grill three minutes on either side or till the desired degree of doneness. Serve fish with salsa.
Nutrition value: Calories 267, Fat 8.6g, Sat fat 1.2g, Monofat 4.6g, Polyfat 1.8g, Protein 35.3g, Carbohydrate 11.8g, Fiber 2.3g, Cholesterol 52mg, Iron 2mg, Sodium 389mg, Calcium, 104mg.
4. Foil-Packet Shrimp and Sausage Jambalaya
This hearty, satisfying dinner has all the flavors of an authentic jambalaya however is prepared in minutes.
How to Make it.
Step 1
Preheat oven to 425°. In a large bowl, combine all ingredients such as 12 ounces fully cooked andouille sausage links (cut into 1/2-inch slices), 12 ounces uncooked shrimp (31-40 per pound peeled and deveined), 1 medium green pepper(chopped), 1 medium chopped onion, 2 chopped celery ribs, 3 minced garlic cloves, 2 teaspoons Creole seasoning, 1 can (14-1/2 ounces) fire-roasted diced tomatoes (drained), 1 cup uncooked instant rice, 1 can (8 ounces) tomato sauce, and 1/2 cup chicken broth . Divide mixture among 6 greased 18×12-in. pieces of heavy-duty foil.
Fold foil around mixture and crimp edges to seal, forming packets; place on a baking sheet.
Bake till shrimp turn pink and rice is tender, 20-25 minutes.
Kitchen tips
• Make sure to use instant rice. If you use long grain or converted rice, the shrimp will be done long before the rice.
• Wear oven mitts when opening the packets to protect hands from escaping steam.
Nutrition Value: 1 packet: 287 calories, 12g fat (4g saturated fat), 143mg cholesterol, 1068mg sodium, 23g carbohydrate (3g sugars, 2g fiber), 23g protein.
5. Crab Cakes with Spicy Rémoulade
Bring restaurant-worthy crab cakes to the table in only forty minutes tonight!
You can make them in your own kitchen and serve over mixed greens with a side of this must-have rémoulade. Succulent crab, combined with crunchy panko crumbs, and crisp onions and peppers are the secret to our signature crab cakes.
How to Make It
Step 1
We need to drain crab meat on several layers of paper towels before preparing for crab cakes. Combine crabmeat, bell pepper, and the 1 1/2 tablespoons canola mayonnaise, 1/4 teaspoon black pepper, 2 green onions, finely chopped, 1 large egg, lightly beaten tossing gently. Stir in 1/4 cup panko. Place the remaining 3/4 cup panko in a very shallow dish.
Step 2
Divide crab mixture into 8 equal portions. Shape four parts into 3/4-inch-thick patties; dredge in panko. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil. Add dredged patties; cook 3 minutes on each side or until golden. Remove from pan. Once again repeat the same procedure with the remaining crab mixture, panko, and oil.
Step 3
To prepare rémoulade, combine 1/4 cup mayonnaise and 2 teaspoons minced shallots, 1 teaspoon chopped fresh tarragon, 1 teaspoon chopped fresh parsley, 1 1/2 teaspoons Dijon mustard, 3/4 teaspoon capers, chopped, 3/4 teaspoon white wine vinegar, and 1/4 teaspoon ground red pepper; serve with crab cakes.
Nutrition value: Calories 320, Fat 17g, Sat fat 1.2g, Monofat 8.7g, Polyfat 5g, Protein 26.8g, Carbohydrate 11.7g, Fiber 0.9g, Cholesterol 166mg, Iron 1.5mg, Sodium 555mg, Calcium 133mg.
6. Very easy Mussels in Tomato-Wine Broth
Try your hand at this international favorite. You can increase the extra taste by serving this fresh mussels dish with chilled white wine and/ or Italian bread.
How to Make It
Heat olive oil during a Dutch oven over medium-high heat.
Add garlic; sauté 1 minute. Add wine, lemon juice, pepper, tomatoes, and clam juice; bring to a boil. Add mussels. Cover, reduce heat, and simmer 5 minutes or until shells open.
Remove from heat, and discard any unopened shells. Stir in parsley.
7. Pressure-Cooker Risotto with Shrimp and Asparagus
This speedy technique of creating risotto works each time!
How to Make it
Step 1
Select the saute setting on a 6-qt. electric pressure cooker. Adjust for medium heat; add oil. When the oil is hot, add 3 minced garlic cloves; cook 1 minute. Add shrimp; cook and stir until the shrimp begin to turn pink for about 5 minutes. Add 1 Tbsp. butter and Italian dish dressing; stir till butter melts. Add asparagus; cook until tender, 3-5 minutes. Remove and keep warm.
Step 2
Warm the remaining 3 Tbsp. butter until melted. Add diced onion; cook until tender, 4-5 minutes. Add the remaining 6 minced garlic cloves; cook 1 minute. Add rice; cook and stir for 2 minutes. Stir in 1/2 cup wine; cook and stir till absorbed. Now add remaining 1/2 cup of wine, shrimp broth and 1/2 cup of cheese.
Step 3
Lock the lid; close pressure-release valve. Adjust to cooking on high for eight minutes; quick-release pressure.
Step 4
Serve shrimp mixture over risotto. Season with salt and pepper. Sprinkle with remaining 1/4 cup cheese.
Kitchen tips
• To make risotto on the stovetop, bring broth to a simmer; keep hot. In a saucepan, heat butter over medium-high heat. Add onion; cook 3 minutes.
Add garlic and rice; cook and stir two minutes. Stir in wine; cook until wine is absorbed. Stir in 1 cup hot broth. Reduce heat to maintain a simmer; cook and stir until broth is absorbed. Add remaining broth, 1/2 cup at a time, stirring until broth has been absorbed after each addition until rice is tender. Prepare shrimp & asparagus as directed above.
• Thinking of doubling the recipe? Just make sure you don’t go over the maximum fill line inside the pressure cooker.
Nutrition value: 1 serving: 424 calories, 15g fat (6g saturated fat), 157mg cholesterol, 661mg sodium, 39g carbohydrate (3g sugars, 1g fiber), 26g protein.
8. Shrimp-Stuffed Shells
Shrimp get tender when marinating in the shells. Saucy, rich Shrimp-Stuffed Shells provide a pleasant variation to regular stuffed shells for your alimentary paste dinner menu.
How to Make It
Step 1
Preheat oven to 400°.
Step 2
Cook pasta seven minutes or till nearly hard, omitting salt and fat. Drain well.
Step 3
Heat a medium skillet over medium heat. Add oil to pan; swirl to coat. Add shallots; cook 4 minutes, stirring occasionally. Add garlic; cook 1 minute, stirring constantly. Add cream cheese, milk, and pepper; cook till cheese melts, stirring till smooth. Remove from heat. Stir in basil. Place shrimp in a bowl. Sprinkle with potato starch; toss well to coat. Add cream cheese mixture to shrimp; toss well.
Step 4
Divide shrimp mixture evenly among pasta shells. Coat a 13 x 9-inch glass or ceramic baking dish with cooking spray; spread 1 cup marinara over the bottom of the dish. Arrange shells in the ready dish; top with remaining two cups marinara. Sprinkle shells evenly with Parmigiano-Reggiano cheese. Bake at 400° for 30 minutes or until shrimp are done.
Nutrition value: Calories 496, Fat 16g, Sat fat 6.2g, Monofat 5.3g, Polyfat 1.4g, Protein 31.1g, Carbohydrate 85.6g, Fiber 1.6g, Cholesterol 163mg, Iron 4.1mg, Sodium 575mg, Calcium 208mg.
9. Speedy Salmon Stir-Fry
This recipe has an Orange glaze but you can make it with lime also.
How to Make it
Step 1
In a small bowl, whisk the ingredients such as 1/4 cup reduced-fat honey mustard salad dressing, 2 tablespoons orange juice, 1 tablespoon minced fresh ginger root, 1 tablespoon reduced-sodium soy sauce, 1 tablespoon molasses, and 1 teaspoon grated orange zest. In a large skillet, heat 2 teaspoons oil over medium-high heat. Add salmon; cook and gently stir 3-4 minutes or till fish simply begins to flake easily with a fork. Remove from pan.
Step 2
In the same pan, heat remaining oil. Add vegetable blend; stir-fry until crisp-tender. Add salad dressing mixture. Return salmon to skillet. Gently combine; heat through. Serve with rice; sprinkle with sesame seeds.
Nutrition Value: 1 cup stir-fry with 2/3 cup rice: 498 calories, 19g fat (3g saturated fat), 57mg cholesterol, 394mg sodium, 54g carbohydrate (11g sugars, 5g fiber), 26g protein.
10. Peppered Tuna Kabobs
When we barbecue, we like to wow our guests, so hotdogs and burgers are out! We build tuna skewers flat-top with salsa—the excellent easy recipe.
How to Make it
Step 1
For salsa, combine the 1/2 cup frozen corn, thawed, 4 chopped green onions, 1 jalapeno pepper(seeded and chopped ), 2 tablespoons coarsely chopped fresh parsley or coriander leaves, and 2 tablespoons lime juice ingredients in a small bowl; set aside.
Step 2
Rub tuna with pepper. Alternately thread the red pepper, mango, and tuna on four metal or soaked wooden skewers.
Step 3
Place skewers on greased grill rack. Try to cook over medium heat and turn it occasionally until tuna will not become slightly reddish in center and peppers are tender within 10-12 minutes. Serve with salsa.
Kitchen tips
Wear disposable gloves once cutting hot peppers; the oils will burn skin. Avoid touching your face.
Nutrition Value: 1 kabob: 205 calories, 2g fat (0 saturated fat), 51mg cholesterol, 50mg sodium, 20g carbohydrate (12g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
11. Simple Lobster Risotto
Cooking with lobster can be a beautiful thing – it is truly tasty, tender, and surprisingly easy. Lobster shines during this 5-ingredient meal and isn’t drowned out by the other strong flavors.
How to Make It
Step 1
Bring broth and 1 1/2 cups water to a boil in a saucepan. Add lobster; cover and cook for 4 minutes. Remove lobster from pan; cool for 5 minutes.
Step 2
Remove meat from cooked lobster tails, reserving shells. Chop meat. Place shells in a large zip-top plastic bag. Coarsely crush shells employing a meat mallet or heavy frypan. Return crushed shells to the broth mixture. Reduce heat to medium-low.
Step 3
Cover and cook for 20 minutes. Use sieve over a bowl to strain the shell mixture and reserve the broth. Discard the solids. Keep the broth mixture to the saucepan and try to keep warm over low heat. Heat 1 tablespoon butter in a medium saucepan over medium-high heat. Add rice to pan; cook two minutes, stirring constantly.
Step 4
Stir in one cup broth mixture, and cook for 5 minutes or until liquid is nearly absorbed, stirring constantly. Reserve 2 tablespoons broth mixture. Add the remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 22 minutes total).
Step 5
Then after removing from heat stir in the lobsters and again reserve it with 2 tsp broth mixture, 2tsp butter, and green peas.
Nutrition value: Calories 374, Fat 10.7g, Sat fat 5.8g, Monofat 2.6g, Polyfat 0.9g, Protein 24.7g, Carbohydrate 44.4g, Fiber 4.1g, Cholesterol 80mg, Iron 2mg, Sodium 620mg, Calcium 63mg.
12. Cioppino-Style Seafood Stew
Inspired by the far-famed San Francisco meal-in-a-bowl, this recipe comes together with minimal fuss. Serve it with Parmesan toast. Three different types of seafood create this warming treat a protein-packed, healthy alternative to creamy, high-fat soups and stews.
How to Make It
Step 1
Heat olive oil in a very Dutch oven over medium-high heat. Add 1/2 cup prechopped onion, 1&1/2 teaspoons bottled minced garlic, and 1/4 teaspoon crushed red pepper to pan; sauté for 2 minutes.
Step 2
Add 1 pound mussels which should be scrubbed and debearded, 8 ounces sea scallops, and 8 ounces peeled and deveined medium shrimp to pan; sauté for 1 minute.
Step 3
Stir in 1/2 cup clam juice, parsley, and 1 diced tomatoes; bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until mussels open, and discard any unopened shells.
Nutrition Value: Calories 289, Calories from Fat 29%, Fat 9.3g, Sat fat 1.5g, Monofat 4.8g, Polyfat 1.7g, Protein 36.2g, Carbohydrate 13.8g, Fiber 1.5g, Cholesterol 138mg, Iron 6.4mg, Sodium 726mg, Calcium 88mg.
13. Jerk-Rubbed Catfish with Spicy Cilantro Slaw
This southern favorite lends its flavor to the spicy jerk rub that transforms this dish from ordinary to tastefully elite. A creamy cilantro slaw blends with the spice and balances out the hot habanero pepper. For maximum heat, leave the seeds and membranes in the pepper; habanero will be much hotter than serrano.
How to Make It
Step 1
Combine 3 cups cabbage-and-carrot coleslaw mix, 2 tablespoons chopped fresh cilantro, 3 tablespoons canola mayonnaise, 2 tablespoons fresh lime juice, 1&1/2 teaspoons sugar, and 1 to 1& 1/2 teaspoons finely chopped habanero or serrano pepper in a medium bowl; toss well to coat.
Step 2
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with jerk seasoning. Add fish to pan; cook 3 minutes on each side or until the desired degree of doneness. Remove from heat; serve fish with slaw.
Nutrition Value: Calories 256, Fat 12.6g, Sat fat 3.1g, Monofat 6.5g, Polyfat 2.8g, Protein 26.6g, Carbohydrate 6.2g, Fiber 1.5g, Cholesterol 76mg, Iron 0.3mg, Sodium 426mg, Calcium 24mg.
14. Salmon with Spinach & White Beans
This salmon with garlicky beans and spinach recipe is a very much healthy recipe from a heavy nutritional value point of view. Because spinach and white beans already contain some great amount of proteins and other important nutritional facts in it.
How to Make it
Step 1
Preheat broiler. Rub fillets with 2 teaspoons oil; sprinkle with seafood seasoning. Place on a greased rack of a broiler pan. Broil 5-6 in. from heat 6-8 minutes or till fish simply begins to flake simply with a fork.
Step 2
Meanwhile, during a large cooking pan, heat remaining oil over medium heat. Add garlic; cook 15-30 seconds or until fragrant. Then add one by one beans, pepper and salt and stir to coat beans with garlic oil. Stir in spinach until wilted. Serve salmon with spinach mixture and lemon wedges.
Nutrition Value: 1 fillet with 1/2 cup spinach mixture: 317 calories, 17g fat (3g saturated fat), 57mg cholesterol, 577mg sodium, 16g carbohydrate (0 sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
15. Tuna Noodle Casserole
The expression “goes together like peas and carrots” doesn’t even do this casserole justice; although, those two ingredients help to make the creamy casserole a delectable comfort food.
How to Make It
Step 1
Preheat kitchen appliance to 375°F; grease AN 11-by-7-inch baking dish.
Step 2
Melt butter in a pan over medium-high heat. Whisk in 3 tablespoons all-purpose flour, 2 minutes. Whisk in 1 cup low-fat milk and 1 cup low-fat milk. Cook, stirring, until the mixture becomes thick and smooth, about 10 minutes. Season with salt and pepper.
Step 3
Bring a pot of preserved water to a boil. Cook 8 ounces egg noodles for 5 minutes. Drain; return to pot. Stir in sauce, 2 to 3-oz. cans tuna packed in oil and 5 ounces frozen green peas. Spread evenly in baking dish.
Step 4
Mix 1/3 cup bread crumbs and 1/2 cup shredded Cheddar cheese; sprinkle over the baking dish. Drizzle with oil. Bake 20 to 25 minutes.
Nutrition Value : Calories 633, Fat 29g, Sat fat 11g, Monofat 0.0g, Polyfat 0.0g, Protein 29g, Carbohydrate 63g, Fiber 4g, Cholesterol 113mg, Iron 0.0mg, Sodium 891mg, Calcium 0.0mg.
16. Shrimp Scampi
This shrimp dish recipe looks elegant enough to serve to company, but it’s easy to prepare. The flavors of herbs and lemon may enhance the shrimp and increase the extra flavors to it. Serve it over pasta and watch for the compliments. This recipe will definitely one of your favorites!
How to Make it
Step 1
In a 10-in. ovenproof pan, saute garlic in butter and oil until fragrant. Now, let’s add shrimp, pepper, lemon juice, and oregano and then cook until shrimp turns pink or orange. Sprinkle with cheese, bread crumbs, and parsley.
Step 2
Broil 6 in. from the heat for 2-3 minutes or until topping is golden brown. Serve with pasta.
Kitchen Tips
You can easily use frozen shrimp.
Nutrition Value: 1 cup: 395 calories, 30g fat (11g saturated fat), 177mg cholesterol, 420mg sodium, 9g carbohydrate (1g sugars, 1g fiber), 24g protein.
17. Fish Tacos with Lime-Cilantro Crema
Crunchy cabbage combines with flaky white fish and smoky cumin during this Latin-style dish. Crema is a fresh and creamy sauce that is the perfect thing to cool off the smoky spiced snapper. Dinner and tacos under 20 minutes? After adding cumin, coriander, and paprika to these fish tacos to enhance the warm, smoky flavor.
They’re the perfect pairing for the tangy sour cream sauce. The spice on the fish can be used on other taco variations such as chicken, shrimp, ground beef or even fajita vegetables. You can also substitute romaine in place of cabbage or add coleslaw to pair with the spice and heat of the taco filling such as our Mango Jalapeno Slaw. For a full meal, serve tacos alongside Mexican Broiled Corn Salad and create a taco bar to let everyone assemble their own meal.
How to Make It
Step 1
Preheat oven to 425°.
Step 2
To prepare crema, combine the ingredients such as Crema, 1/4 cup thinly sliced green onions, 1/4 cup chopped fresh cilantro, 3 tablespoons fat-free mayonnaise, 3 tablespoons reduced-fat sour cream, 1 teaspoon grated lime rind, 1&1/2 teaspoons fresh lime juice, 1 garlic clove (minced), and 1/4 teaspoon salt in a small bowl; set aside.
Step 3
To prepare tacos, combine cumin and next 5 ingredients such as 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon smoked paprika, 1/4 teaspoon ground red pepper, 1/8 teaspoon salt, and 1/8 teaspoon garlic powder in a small bowl; sprinkle spice mixture evenly over both sides of fish.
Step 4
Place fish on a baking sheet coated with preparation spray. Bake at 425° for nine minutes or till fish flakes simply once tested with a fork or till the desired degree of doneness. Place fish during a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish equally among tortillas; top every with 1/4 cup cabbage and 1 tablespoon crema.
Nutrition Value: Calories 394, Calories from Fat 14%, Fat 6.3g, Sat fat 1.5g, Monofat 1.5g, Polyfat 1.5g, Protein 40.3g, Carbohydrate 40.1g, Fiber 5.5g, Cholesterol 70mg, Iron 3.5mg, Sodium 857mg, Calcium 233mg.
18. Pan-Fried Trout with Tomato Basil Sauté
This recipe is a purely Italian-style yummy seafood dish. The tomato sauce makes this fish moist and tender and infused with basil tops it all off with a fresh herb kick.
How to Make It
Step 1
Heat pancetta in a very medium pan over low heat. Cook 4 minutes or just until pancetta begins to brown. Add 2 cups cherry tomatoes, 1 teaspoon minced garlic, 1/2 teaspoon pepper, and 1/8 teaspoon salt; cook for 3 minutes or until tomatoes begin to soften. Remove from heat, and stir in 1/4 cup of basil leaves.
Step 2
Heat a large nonstick skillet over medium-high heat. Now add one and half tsp oil to the pan. Sprinkle fish equally with remaining 1/2 teaspoon pepper and remaining 3/8 teaspoon salt. Add 2 fillets to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm. Repeat procedure with remaining 1&1/2 teaspoons oil and remaining 2 fillets. Top fish with tomato mixture. Serve fish with lemon wedges.
Nutrition Value: Calories 388, Fat 20.5g, Sat fat 5.9g, Monofat 7.9g, Polyfat 5.5g, Protein 44.3g, Carbohydrate 4.3g, Fiber 1.3g, Cholesterol 126mg, Iron 1.1mg, Sodium 604mg, Calcium 169mg.
19. Lobster Alla Diavola
This recipe is a super tasty recipe that is specially made in Gainesville, Florida. They used to serve lobster at family celebrations, usually with linguine or capellini.
How to Make it
Step 1
Using kitchen scissors, cut through the bottom of lobster tail lengthwise down the center. Place lobster tail, cut side up, on a cutting board. Use a proper chef’s knife to cut the lobster meat and shell. Carefully remove meat from the shell and cut into 1-in. pieces. Set lobster shells aside.
Step 2
In a 6-qt. stockpot, heat oil over medium-high heat. Add 1 jalapeno pepper; cook and stir 1-2 minutes or until tender. Add 3 garlic cloves (minced); cook 1 minute longer.
Step 3
Add 1 can (28 ounces) undrained whole plum tomatoes, 1/2 cup julienned soft sun-dried tomatoes, 1/2 cup dry red wine, 1 tsp sugar and 2 tsp salt-free Italian herb seasoning (and also 1/2 teaspoon smoked paprika is optional), breaking up tomatoes with a spoon. Add reserved lobster shells. Bring to a boil. Reduce heat; simmer, covered, 25-30 minutes, stirring occasionally. Remove shells; set aside. Stir in 1 tsp red wine vinegar.
Step 4
Then heat butter over a medium-high flame in a large pan. Add 3 tablespoons finely chopped shallots; cook and stir until tender. Add lobster meat; cook and stir 2-4 minutes or till meat is opaque. Stir into the tomato mixture. Bring to a boil. Reduce heat; simmer, uncovered, 2-3 minutes or until meat is firm but tender.
Step 5
To serve, fill lobster shells with tomato mixture. Serve with linguine; sprinkle with parsley.
Nutrition Value : Calories 633, Fat 29g, Sat fat 11g, Monofat 0.0g, Polyfat 0.0g, Protein 29g, Carbohydrate 63g, Fiber 4g, Cholesterol 113mg, Iron 0.0mg, Sodium 891mg, Calcium 0.0mg.
20. Easy Seafood Soup
Salmon, shrimp and a lot of sliced veggies make this soup a hearty, herby meal-in-a-bowl. This recipe is just a perfect homemade fish soup.
How to Make it
Step 1
In a large cooking pan, heat oil over medium heat. Add 1 small chopped onion, and 1 small chopped green pepper; cook and stir until tender. Add 2 medium chopped carrots and 1 minced garlic clove; cook 3 minutes longer. Stir in 1 can (15 ounces) tomato sauce, 1 can (14-1/2 ounces) diced undrained tomatoes, 3/4 cup white wine or chicken broth and seasonings (oregano, basil, and pepper). Bring to a boil. Reduce heat; simmer, covered, 30 minutes.
Step 2
Stir in 3/4 pound salmon fillets (skinned and cut into 3/4-inch cubes), 1/2 pound uncooked medium shrimp, and parsley. Cook, covered, 7-10 minutes longer or till fish flakes simply with a fork and shrimp flip pink. Discard 1 bay leaf.
Nutrition Value: 1 cup: 213 calories, 9g fat (1g saturated fat), 74mg cholesterol, 525mg sodium, 12g carbohydrate (5g sugars, 3g fiber), 18g protein. Diabetic Exchanges: two lean meat, 2 vegetable, 1/2 fat.
21. Baked Grouper with Chunky Tomato Sauce
The grouper is seared to give it a slightly crisp crust that can hold up to the moisture from the tomato topping. Use a heavy oven-proof pan that can go from stovetop to oven. Then cut the tomatoes in half and hold each of them in your hand for squeezing it gently.
How to Make It
Step 1
Preheat oven to 425°.
Step 2
Combine first 10 ingredients such as 3&1/2 cups chopped seeded tomato (about 4 medium), 1/4 cup chopped green onions, 1/4 cup dry white wine, 1 tablespoon chopped fresh basil, 1 teaspoon capers, 1 teaspoon bottled minced garlic, 1 teaspoon fresh lemon juice, 1/2 teaspoon salt, 1/4 teaspoon crushed red pepper, and 1/4 teaspoon black pepper in a medium bowl.
Step 3
Heat oil in a very large heavy pan over high heat. Then place fish in a pan and cook for 2 minutes. Turn fish over; top with tomato mixture. Bring to a boil. Place pan in oven; bake at 425° for 8 minutes or till fish flakes simply once tested with a fork.
Nutrition Value: Calories 200, Calories from Fat 26%, Fat 5.7g, Sat fat 0.8g, Monofat 2.7g, Polyfat 1.3g, Protein 28g, Carbohydrate 8.6g, Fiber 2.2g, Cholesterol 41mg, Iron 2mg, Sodium 400mg, Calcium 73mg.
22. Garlic Tilapia with Spicy Kale
We can make this main dish and side together, and adjust the heat from the red pepper flakes depending on who’s at the table.
How to Make it
Step 1
In a 6-qt. stockpot, heat 1 tablespoon oil over medium heat. Add 2 minced garlic cloves, 1 teaspoon fennel seed and 1/2 teaspoon crushed red pepper flakes; cook and stir 1 minute. Add 1 bunch trimmed and coarsely chopped kale and water; bring to a boil. Now make a flame low and cook for more 10-12 minutes until kale is tender.
Step 2
In between this, sprinkle Talapia with garlic salt and 1/2 tsp pepper. Then heat remaining oil over the medium flame in a large pan. Add 4 tilapia fillets; cook 3-4 minutes on each side or until fish just begins to flake easily with a fork.
Step 3
Add 1 can (15 ounces) of rinsed and drained cannellini beans, salt and remaining pepper to kale; heat through, stirring occasionally. Serve with tilapia. Health Tip: Most of the people don’t get enough vitamin A. One serving gives you three times the daily recommendation for this immune-boosting vitamin.
Nutrition Value: 1 fillet with 1 cup kale mixture: 359 calories, 13g fat (2g saturated fat), 83mg cholesterol, 645mg sodium, 24g carbohydrate (0 sugars, 6g fiber), 39g protein. Diabetic Exchanges: five lean meat, 2 fat, 1-1/2 starch.
23. Spicy Corn and Crab Chowder
Claw meat is slightly darker than pristine lump crab but it enhances the robust flavor to this healthy soup. Serve with corn muffins. Purchase a boxed corn muffin combine for max potency.
How to Make It
Step 1
Preheat broiler.
Step 2
Place 1 medium poblano chile on a foil-lined baking sheet. Broil 8 minutes on each side or until blackened. Place pepper in a very little zip-top plastic bag; seal. Let stand 10 minutes. Peel and chop.
Step 3
Melt the butter in a very Dutch oven over medium-high heat. Add 1 cup finely chopped onion and 1/2 teaspoon salt, 1/2 teaspoon sugar, 1/4 teaspoon ground red pepper to the pan; sauté 4 minutes, stirring occasionally. Add corn; sauté 2 minutes. Remove 3/4 cup corn mixture from pan. Combine 3/4 cup corn mixture and 3/4 cup half-and-half in a blender; method till smooth. Add 1 (8-ounce) russet (peeled and chopped) potato to pan; sauté 1 minute. Stir in two cups water; bring back a boil. Cook four minutes or till potato is sort of tender. Reduce heat to medium.
Step 4
Combine remaining 1/4 cup half-and-half and flour in a very tiny bowl, stirring until smooth. Add flour mixture to pan. Cook 1 minute, stirring constantly. Return corn puree to the pan. Stir in poblano, 1 cup 2% reduced-fat milk, and 1 (8-ounce) container crab claw meat; bring to a simmer. Cook 3 minutes, stirring frequently.
Nutrition Value: Calories 375, Fat 11.8g, Sat fat 6.7g, Monofat 3.4g, Polyfat 0.6g, Protein 22.2g, Carbohydrate 47.6g, Fiber 4.4g, Cholesterol 82mg, Iron 1.7mg, Sodium 597mg, Calcium 233mg.
24. Thai Scallop Saute
This is totally thai traditional recipe which is quick, easy to cook and mouth-watering taste. Just open a bottle of Thai peanut sauce to provide this seafood stir-fry some serious authenticity.
How to Make it
Step 1
In a large pan, heat 1 teaspoon oil over medium-high heat. Add half of the scallops; stir-fry until firm and opaque. Remove from pan. Repeat with an extra one teaspoon oil and remaining scallops.
Step 2
In the same cooking pan, heat remaining oil over medium-high heat. Add vegetables such as 2 cups fresh broccoli florets, 1 medium sliced zucchini, 4 small carrots with sliced, and 2 medium halved and sliced onions; stir-fry until crisp-tender, 7-9 minutes. Stir in peanut sauce and salt. Return scallops to pan; heat through. Serve with rice and, if desired, lime wedges.
Nutrition Value: 1-1/2 cups (calculated while not rice): 268 calories, 8g fat (1g saturated fat), 41mg cholesterol, 1000mg sodium, 24g carbohydrate (10g sugars, 4g fiber), 25g protein.
25. Pineapple Shrimp Fried Rice
This is an authentic Thai recipe which has been sautéing with pineapple. It is really easy to made and you can cook it within half-an-hour.
How to Make it
Step 1
Mix 2 tablespoons reduced-sodium soy sauce, 1 tsp curry powder, and ½ tsp sugar. In a large pan, heat 1 tablespoon oil over medium-high heat; stir-fry 1 pound uncooked shrimp until it turns pink, 2-3 minutes. Remove from pan.
Step 2
In the same pan, heat remaining oil over medium-high heat. Add 2 teaspoons minced fresh ginger and 1 minced garlic clove; cook just until fragrant, about 10 seconds. Add 1 medium sweet chopped red pepper, 1 medium finely chopped carrot, and 1/2 cup chopped onion; stir-fry 2 minutes. Stir in 1 can (20 ounces) unsweetened pineapple tidbits and shrimp. Add 2 cups cooked rice and soy sauce mixture; heat through over medium heat, tossing to combine and break up any clumps of rice. Stir in green onions. Sprinkle with 1/2 cup finely chopped salted peanuts; serve with lime wedges.
Health Tip: Swap tamari for soy sauce to create this dish gluten-free. And make sure your peanuts have been processed in a gluten-free facility.
Nutrition Value: 1-1/2 cups: 491 calories, 18g fat (3g saturated fat), 138mg cholesterol, 513mg sodium, 54g carbohydrate (22g sugars, 5g fiber), 28g protein.