Scallop and Corn Chowder
Posted and tested by Lovey (Jill)
5 slices Canadian bacon (4 ounces), cut into a small dice
1 pounds sea scallops, patted dry
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 small yellow onion, thinly sliced into half-moons
2 Yukon gold potatoes, peeled (if desired) and cut into a 1/2-inch dice
1/2 cup dry white wine
1 cup chicken broth
1/2 cup ff evaporated milk
Kernels from 2 ears of corn (about 1 cup)
1/4 cup chopped flat-leaf parsley
In a large skillet, over medium heat, cook the bacon until crisp, about 5 minutes. Transfer to a plate lined with paper towels. Increase heat to medium-high add 1 tablespoon of olive oil. Season the scallops with the salt and pepper and cook, working in batches, until golden brown, about 2 minutes per side. Transfer to a plate. Add the onion to the drippings in the skillet and cook until translucent, about 5 minutes. Add the potatoes, wine, broth, and milk, cover partially, and reduce heat. Simmer gently until the potatoes are tender, about 20 minutes. Add the scallops and corn and simmer gently for 4 minutes. Sprinkle with the parsley and bacon.
Tip: Scallops lend a lovely sweetness to this chowder, but they're relatively expensive. You can use shrimp or any firm, white-fleshed fish, such as cod or halibut, instead.
Shrimp Scampi
TRIED.
3 cloves roasted garlic
½ cup fat free margarine
2 tbl minced flat leaf parsley
¼ tsp salt
1 lb ww angel hair pasta
1 lb large shrimp, peeled and deveined
ff parmesan, if desired
Mash cloves of roasted garlic with fork in a small mixing bowl. Add margarine, parsley, and salt; blend. Heat oven to 400F. Place skill in oven to heat. Cook pasta. When pan in oven is hot, add shrimp and garlic butter and return pan to the oven. Cook for about 8 minutes until shrimp are cooked through. Serve over pasta. Top with Parmesan
Tuna Muffins
posted by gonnabebuff
2 cups cooked brown rice
1/4 cup shredded ff cheese of your choice
1 can (6-7oz) of tuna packed in water, drained
1/2 cup celery, chopped
1/2 cup scallion, chopped (I substituted onion salt and carrots chopped for this)
1/4 t pepper
1 T parsley flakes
2 t soy sauce
1 T lemon juice
3 egg whites
Preheat oven to 375. Combine all ingredients except egg whites. Beat egg whites until stiff. Fold into rest of ingredients. Coat a six space muffin tin with olive oil cooking spray. Fill each cup with tuna mixture. Bake 35-40 minutes until golden brown on top.
Makes six muffins.
I served this with cottage cheese. It reminded me of the tuna casserole from my childhood that I loved. Even my eight year old ate it!!!
Quick and Easy Fish Cakes
Source: WW
Ingredients
1 pound uncooked cod, or any white fish fillets
1 small onion(s), chopped
1 Tbsp low-sodium soy sauce
1/2 tsp table salt, or to taste
1/2 tsp black pepper, or to taste
1/2 pound potato(es), peeled and coarsely grated
1 Tbsp sunflower oil, or canola oil
Instructions
1. Cut fish into chunks and then place in a food processor; add onion, soy sauce, salt and pepper. Blend in pulses to a thick purée (make sure not to process too much).
2. Rinse potato in cold water, drain well and pat dry with a dish towel; add potatoes to fish mixture.
3. Using wet hands, shape mixture into 8 small cakes (make sure they are not too thick).
4. Heat oil in a large non-stick pan over medium heat. Cook cakes until they feel firm when pressed, about 5 to 7 minutes per side. Yields 2 cakes per serving.
Avocado-seafood spring rolls
Source: WW
Ingredients
1 Tbsp rice vinegar
1 tsp lime zest
1/2 tsp sugar (sub or count points)
1 cup cooked brown rice, chilled
1 avocado, cut into chunks
3 Tbsp fat-free mayonnaise
2 tsp fresh lime juice
1/4 tsp cayenne pepper
1/4 tsp table salt
8 piece lettuce, large romaine leaves, split in half lengthwise and center ribs removed
1 small yellow pepper(s), cut into very thin strips
6 oz lump crabmeat
1 1/2 cup cilantro, about 16 fresh leaves
Instructions
1. Stir vinegar, lime zest and sugar into chilled rice.
2. Place avocado, mayonnaise, lime juice, cayenne pepper and salt in a food processor; blend until smooth.
3. Spread equal amounts of avocado mixture onto lettuce leaves; spoon about 1 tablespoon rice mixture over each leaf and spread it to 1 inch from end. Place 3 or 4 pepper strips down center of each leaf; roll up and secure with a toothpick. Top each with 1 small piece of crabmeat and a cilantro leaf. Refrigerate at least 2 hours before serving. Yields 2 spring rolls per serving.
Baja Fish Tacos
From Cooking Light posted by NRA3AA
The cabbage slaw adds a nice crunch and peppery bite to the delicate fish tacos.
2 tablespoons taco seasoning
1 tablespoon fresh lime juice
1 tablespoon fresh orange juice (not core)
1 pound mahimahi or other firm whitefish fillets, cut into bite-sized pieces
1 tablespoon vegetable oil
2 cups presliced green cabbage
1/2 cup chopped green onions
1/2 cup ff sour cream
8 (6-inch) corn tortillas (NOT CORE)
8 lime wedges
Combine first 3 ingredients in a medium bowl. Add fish; toss to coat.
Heat oil in a large nonstick skillet over medium-high heat. Add fish; sautê 5 minutes or until fish is done.
Combine cabbage, onions, and sour cream in a medium bowl.
Warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve with lime wedges.
Yield: 4 servings (serving size: 2 fish tacos and 2 lime wedges)
Baja Shrimp
posted by NRA3AA
1# cooked shrimp, peeled, deveined
1 cucmber, peeled, seeded, thinly sliced
12 radishes thinly sliced
4 scallions sliced
1/2 c white wine vinegar
1 TBSP Splenda
Combine all and chill.
Blackened Catfish
Martha Stewart
Serves 4; Prep time: 10 minutes; Total time: 20 minutes
Adding cornmeal to the spice coating gives the fish a crisp crust in the broiler, without having to fry in oil.
Nonstick cooking spray
2 tablespoons yellow cornmeal
2 tablespoons paprika
1 teaspoon dried thyme
1/2 teaspoon cayenne pepper
Coarse salt and ground pepper
4 catfish fillets (about 1 1/2 pounds)
Lemon wedges, for serving (optional)
1. Heat broiler; coat the rack of a broiler pan with cooking spray. In a shallow bowl, stir together cornmeal, paprika, thyme, cayenne, 1 tablespoon salt, and 1/2 teaspoon ground pepper.
2. Dredge fillets in cornmeal mixture, turning to coat. Shake off excess, and place on prepared rack; broil until opaque throughout and blackened on the outside, 10 to 12 minutes. Serve immediately, with lemon wedges, if desired.
Cajun shrimp
posted by NRA3AA
1-1/2 lbs. large shrimp, peeled and deveined
1 tsp. paprika
3/4 tsp. dried thyme
3/4 tsp. dried oregano
1/4 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. pepper
1/4 to 1/2 tsp. ground red pepper
1 TBS canola oil
Combine all dry ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in large nonstick skillet over medium-high heat until hot. Add shrimp; saute 4 minutes or until shrimp are done.
4 5-oz. servings.
Cayenne Shrimp Stir Fry
posted by NRA3AA
1 tsp each salt and cayenne pepper
3/4 lb medium-sized peeled raw shrimp
1 Tb canola oil
3 large garlic cloves
3/4 cup sliced green onion
1-1/2 cup snow peas, strings removed
4 cups chopped vegetables, such as red or green pepper, carrots, celery, broccoli
2 Tb chicken or vegetable broth
1 Tb lemon zest
Toss shrimp with salt & cayenne. Heat oil, on high, in non-stick pan. Sauté shrimp, stirring often, about 2 minutes. Remove shrimp. In the same pan, saute garlic and green onions for about 1 minute. Add peas, vegetables and chicken broth. Reduce heat to medium and cook for about 3 minutes, until vegetables are crisp-tender. Return shrimp to pan, with lemon zest and cook for 1 more minute
Shrimp Creole (Crock-pot)
posted by NRA3AA
1 1/2 c. diced celery
1 1/4 c. chopped onion
3/4 c. chopped bell pepper
1 (8 oz.) can tomato sauce
1 (28 oz.) can whole tomatoes
1 clove garlic*
1 tsp. salt
1/4 tsp. pepper
6 drops Tabasco (opt.)
1 lb. shrimp, deveined & shelled
*1 teaspoon garlic salt or 1/4 teaspoon garlic powder may be substituted.
Combine all ingredients except shrimp. Cook 3 to 4 hours on high or 6 to 8 hours on low. Add shrimp last hour of cooking. Serve over hot rice. Chicken or crawfish may be substituted for shrimp.
Stove top version, if you don't have a crockpot. Saute celery, onion and bell peppers in oil or butter until tender. (Better if left a bit crunchy.) Add remaining ingredients except meat being used. Simmer at least 30 minutes to an hour. Add shrimp or whatever meat you wish and simmer 30 minutes more. This is even better reheated the next day.
Shrimp Fried Rice (core)
Ingredients
1 cup regular egg substitute
2 tsp canola oil
3 medium scallion(s), chopped
1 cup frozen peas and carrots, thawed
4 oz frozen salad-size shrimp, thawed under cold water
2 cup quick cooking brown rice, cooked
4 Tbsp low-sodium soy sauce
Instructions
Coat a wok or large skillet with cooking spray and heat until an added drop of water sizzles.
Scramble egg substitute in wok. Remove when cooked and set aside.
Add oil, scallions, peas and carrots and shrimp to the wok. Stir-fry for five minutes.
Add cooked rice, eggs and soy sauce. Stir-fry for about three minutes. Yields about 1 1/2 cups per person.
Shrimp Veracruz
WW website
4 servings
1 serving cooking spray (5 one-second sprays per serving)
1 small onion(s), white, finely chopped
1 average jalapeno pepper(s), cored, seeded and minced (do not touch seeds with bare hands)
1 medium garlic clove(s), minced
1 1/4 pound shrimp, large, peeled, deveined and tails removed
3 medium tomato(es), cored and diced
1/2 tsp table salt
1/4 tsp black pepper
1 Tbsp fresh lime juice
2 tsp cilantro, fresh, minced
Coat a 12-inch nonstick skillet with cooking spray. Add onion, jalapeno and garlic. Sauté over medium-high heat for 2 minutes. Add shrimp and sauté 1 minute, stirring frequently. Add tomatoes, salt and pepper. Reduce heat to low and simmer 5 minutes. Stir in lime juice and cilantro. Simmer 1 to 2 more minutes so flavors blend. Yields about 1 cup per serving.
Jambalaya (Crock-pot)
posted by NRA3AA
1 pound boneless chicken breasts, diced
2 green peppers, chopped
1 medium onion, chopped
2 stalks celery, sliced
4 cloves garlic, minced
14 oz. can whole tomatoes, chopped
1/3 of a can tomato paste
1 can fat-free beef broth
1 Tbsp. dried parsley
1 ½ tsp. dried basil
½ tsp. dried oregano
1 tsp hot sauce (or to taste)
½ tsp. salt
1 pd. shrimp, peeled
4 cups cooked brown rice
Combine all ingredients (except shrimp and rice) in crock pot. Cook on low for 8-10 hours. In the last 15 minutes, add the raw shrimp and cooked rice.
Border Style Shrimp
1.5 cups chopped white onion
1 tsp ground cumin
1 tsp chili powder
1.5 lbs medium shrimp, peeled and devined
2 garlic cloves, minced
2 tbl ff butter
1/2 tsp salt
1/8 tsp hot pepper sauce
1/4 cup fresh lime juice
1/4 cup finely chopped green onions
Cook onion in non-stick sprayed skillet for 3 minutes. Add cumin, chili powder, shrimp and garlic; saut 4 minutes. Remove from heat and add butter, salt and hot sauce. Stir until the butter melts. Add in juice and green onions.