Twice-Cooked Garlic & Butter Shrimp

This is a simple, nutritious, protein-filled main that was featured in a recent Cooking Light magazine.  I served ours with basmati rice and a big salad.

TWICE-COOKED GARLIC AND BUTTER SHRIMP

Recipe Notes

For some reason, my shrimp almost always seem to take longer to cook through than the recipe would suggest.  This recipe was no exception.  Make sure that you cook the shrimp until they are cooked through, regardless of the cooking time suggested by the recipe.

Nutritional Information (per serving - serves 4)

149 calories - 4.3 g. fat - 23 g. protein - 3 g. carbohydrates - 0 g. fiber

Ingredients

• 1 lb. medium or large shrimp, peeled and deveined
• 1 tsp. olive oil
• 4 garlic cloves, thinly sliced
• 1-1/2 tsp. butter
• 3 tbsp. fresh lemon juice
• 1 tbsp. chopped fresh flat-leaf parsley
• 1/4 tsp. kosher salt

Instructions

1.  Coat a large skillet with cooking spray.  Arrange shrimp in a single layer in the unheated pan.

2.  Turn heat to low.  Cook shrimp 8 minutes without turning.

3.  Increase heat to medium-low.  Cook 2 minutes or until edges of shrimp turn orange.

4.  Turn shrimp over and cook 2 minutes more or until shrimp turn orange on bottom edges.

5.  Place shrimp in a large bowl.

6.  Heat pan over medium-high heat.  Add oil to pan, swirl to coat.

7.  Add shrimp to pan and saute 45 seconds.

8.  Turn off heat.  Add garlic and toss to coat.  Allow garlic to soften but not brown.

9.  Add butter, lemon juilce, and parsley.  Toss to melt butter and coat.

10.  Add salt, if desired, and serve.

Grilled Salmon with Avocado Salsa

I found this recipe on Pinterest, and I believe it is one of those "eating clean" recipes.  If nothing else, it's certainly made with fresh ingredients and it is very low carb if you are on that kind of dieting train.  This recipe is slightly adapted from The Cookie Rookie.

GRILLED SALMON WITH AVOCADO SALSA

Recipe Notes

The original recipe calls for the salmon to be grilled.  I baked mine in the oven at 350 degrees for between 10-15 minutes (depending on desired level of doneness).  There are so many rich spices in the spice rub that I don't think you necessarily need the extra flavor from the grill.

Ingredients

• 2 lb. salmon, cut into four pieces (I used 6-oz. salmon filets, so I only used about 1.5 lbs.)
• 1 tbsp. olive oil
• 1 tsp. salt
• 1 tsp. ground cumin
• 1 tsp. paprika
• 1 tsp. onion powder
• 1/2 tsp. chili powder
• 1 tsp. black pepper
• 1 avocado, diced small
• 1/2 small red onion, diced very fine
• Juice from 2 limes
• 1/4 c. cilantro, chopped fine
• Additional salt, to taste

Instructions

1.  Mix 1 tsp. salt, chili powder, cumin, paprika, onion powder, and black pepper together.

2.  Rub spices evenly over salmon filets with olive oil.

3.  Refrigerate salmon for 30 minutes to 1 hour.

4.  Preheat grill (or oven - see note above).

5.  Combine avocado, red onion, cilantro, lime juice, and additional salt in a bowl and mix well.  Chill avocado salsa until ready to use.

6.  Grill or bake salmon to desired level of doneness.

7.  Top with avocado salsa and serve.

Zesty Shrimp with Chimichurri Rice

This was an easy dinner to put together made with some basic groceries.  Recipe credit to Woman's Day Magazine.

ZESTY SHRIMP WITH CHIMICHURRI RICE

Recipe Notes

If you can cook the rice beforehand (I used my rice cooker), the rest of the recipe takes a maximum of 20 minutes to put together.

Nutritional Information (per serving - serves 4)

415 calories - 13 g. fat - 53 g. carbs - 6 g. fiber

Ingredients

• 1 c. long grain white rice
• 1 medium orange
• 1 c. fresh cilantro leaves, finely chopped
• 4 scallions, thinly sliced (both white and green parts)
• 2 garlic cloves, chopped
• 2 tbsp. olive oil
• 1/4 tsp. red pepper flakes
• Salt & pepper to taste
• 1 lb. shrimp, peeled and deveined
• 1/2 tsp. ground cumin
• 1 avocado, diced small

Instructions

1.  Cook rice according to package directions and set side.

2.  Finely grate 2 tsp. orange zest and set aside.

3.  Peel the orange and section it.  Roughly chop the segments and place in a bowl.  

3.  Squeeze the juice from the membrane into the bowl and add cilantro, scallions, garlic, 1 tbsp. olive oil, red pepper flakes, and 1/4 tsp. salt.

4.  Heat the remaining 1 tbsp. olive oil in a large skillet over medium-high heat.

5.  Season shrimp with reserved zest, the cumin, and salt and pepper.  Cook, tossing occasionally, until opaque throughout.

6.  Fold the rice and diced avocado into the cilantro/orange mixture and top with shrimp for serving.

Grilled Shrimp with Mango & Red Onion Relish

I adapted this recipe from an old Cooking Light recipe.  I like a mango relish without tomato, so I left that part out and it came out fantastically.  The below recipe includes Cooking Light's nutritional information, but my recipe modifications.  Because I only omitted vegetables, the information should generally be the same.

GRILLED SHRIMP WITH MANGO & RED ONION RELISH

Recipe Notes

If you would like to add tomatoes to the relish, the original recipe includes 2 c. of seeded, chopped tomatoes.  It is very easy to halve or quarter this recipe for a smaller crowd.

Nutritional Information (per serving - serves 12)

210 calories - 2.8 g. fat - 31.5 g. protein - 13.7 g. carbohydrates - 1.6 g. fiber

Ingredients

• 1 medium red onion, quartered
• 3 c. diced, peeled mango
• 2-1/4 tsp. salt (divided)
• 1/3 c. chopped fresh cilantro
• 2 tbsp. cider vinegar
• 2 tsp. sugar
• 1 tsp. grated lime rind
• 2 minced serrano chiles (I used one jalapeno instead)
• 1 tsp. dried oregano
• 1/4 tsp. black pepper
• 4 lb. extra large shrimp, peeled and deveined
• 3 garlic cloves, minced

Instructions

1.  Prepare grill.

2.  Lightly coat onion slices with cooking spray.  Grill 4 minutes on each side.  Cool and chop.

3.  Combine onion, mango, 1 tsp. salt, cilantro, vinegar, sugar, grated lime rind, and chiles in a large bowl.

4.  Combine oregano, remaining salt, pepper, shrimp, and garlic in a large bowl.  Toss well.

5.  Thread shrimp onto skewers.

6.  Place skewers on grill rack coated with cooking spray.

7.  Grill 2 minutes on each side or until done.

8.  Serve shrimp skewers with relish.

Maryland Crab Cakes

This recipe comes from an old Martha Stewart Everyday Food magazine.  I really do miss that publication!  These were pretty fast to pull together, albeit expensive because they involve so much crab.  Please note that I halved the original recipe here and it still made 6-7 crab cakes based on the size cake that we typically eat!

MARYLAND CRAB CAKES

Recipe Notes

See original recipe on marthastewart.com for details using both large-size and small-size crabmeat.  I used one 16-oz. container of jumbo lump crab from Costco and cut the recipe in half.  The only ingredient that was problematic for halving the recipe was the egg.  Crack the egg into a separate bowl, whisk lightly, and then incorporate 1/2 of the egg/egg white mixture into your crab cake base.  

Ingredients

• 1 lb. jumbo lump crabmeat
• 1/4 c. light mayonnaise
• 1/4 c. fresh flat-leaf parsley, chopped
• Juice of one large lemon, plus wedges (for serving)
• 1/2 large egg
• 1-2 tsp. Dijon mustard
• 1-2 tsp. Old Bay Seasoning
• Coarse salt and black pepper
• 1/2 c. fine saltine cracker crumbs (from 12-15 crackers)
• 1 tbsp. butter, divided

Instructions

1.  Heat broiler to low.  Line a rimmed baking sheet with aluminum foil and spray with cooking spray.  Set aside.

2.  Drain crabmeat and discard any shells or cartilage that you find.

3.  In a large bowl, carefully stir together crab, mayonnaise, parsley, lemon juice, egg, mustard, Old Bay Seasoning, salt, and pepper.

4.  Add cracker crumbs and stir carefully to combine.  

5.  Divide mixture evenly into 4-8 crab cakes (depending on your preferred size).  Place crab cakes onto prepared baking sheet.

6.  Top each cake with a small sliver of butter.

7.  Broil until golden brown (12-15 minutes).

8.  Serve with tartar sauce and lemon wedges.

Lightened Shrimp & Cheesy Grits

I found this recipe on Pinterest courtesy of the blog "A Healthy Makeover".  I made a couple of tweaks, but the recipe should be just about as advertised as far as nutrition goes.

LIGHTENED SHRIMP & CHEESY GRITS

Recipe Notes

The original recipe called for a sprinkle of chopped fresh parsley over the top, but I didn't think it was worth the trouble or the cost of buying a bunch of parsley.  Serve this dish with a nice, simple green salad and you've got a hearty (and light) dinner.

Nutritional Information (per serving - serves 4)

462 calories - 38 g. carbohydrates - 11 g. fat - 52 g. protein - 1 g. fiber

Ingredients

• 3 c. fat free chicken broth
• 1 c. old fashioned (hominy) grits
• 1/2 c. 2% shredded cheddar cheese
• 1/2 c. shredded Parmesan cheese
• 1 tsp. olive oil
• 3 thin slices of deli ham (I used honey ham), chopped
• Juice of one lemon
• 3 tsp. Worcestershire sauce
• 2 tsp. finely minced garlic
• Salt & pepper to taste

Instructions

1.  In a medium saucepan, bring chicken broth to a boil.

2.  Stir in grits and reduce heat to medium low.  Stir occasionally until thickened.  (Original recipe calls for 12 minutes, mine took more like 5 minutes).

3.  Remove grits from heat and mix in cheddar cheese and Parmesan cheese.  Stir until melted.  Cover grits and set aside.

4.  In a large skillet, heat olive oil over medium/high heat.  

5.  Add chopped ham and cook until slightly crispy.  Remove to a paper towel and set aside.

6.  In the same pan (do not wash it out), add shrimp and sprinkle with salt and pepper.

7.  Saute until cooked throughout.

8.  Add lemon juice, Worcestershire sauce, and garlic.  Heat sauce through and then add the ham.

9.  Spoon grits, ham, and sauce over cheese grits.

Roasted Shrimp & Broccoli

 

I found this recipe on Pinterest and I have adapted it from an original recipe found on Amateur Gourmet's blog.  While this is not the best shrimp recipe I've ever had, it was generally "one pot" and very easy, so I would recommend it and plan to make it again.

 

ROASTED SHRIMP & BROCCOLI

 

Recipe Notes

Adapted from The Amateur Gourmet.  Original recipe calls for tail-on shrimp.  I like peeled and deveined shrimp with the tails already removed.  I also used considerably less olive oil in this version than the original recipe specifies.

 

Ingredients

• 2 lbs. broccoli florets
• 2 tbsp. olive oil, divided
• 1/2 tsp. ground coriander
• 1/2 tsp. ground cumin
• Salt & pepper to taste
• 1/8 tsp. chili powder
• 1 lb. peeled and deveined shrimp
• Lemon zest from one lemon

 

Instructions

1.  Preheat oven to 425 degrees. 

2.  Combine broccoli florets, 1 tbsp. olive oil, coriander, cumin, salt, pepper, and chili powder in a large bowl.

3.  Spread over a greased cookie sheet or jelly roll pan covered in aluminum foil.

4.  Roast for 10 minutes.

5.  While broccoli is cooking, combine shrimp, lemon zest, 1 tbsp. olive oil, and additional salt and pepper in the bowl just used for broccoli.

6.  When the broccoli has been in the oven for 10 minutes, remove the jelly roll pan from the oven and carefully mix in shrimp.

7.  Return to the oven for 10 more minutes.  Toss shrimp and broccoli once after 5 minutes of cooking.  Shrimp should be cooked through and broccoli should be tender and golden when the dish is ready.

8.  Serve over rice with a squeeze of lemon juice and perhaps a small amount of soy sauce.

 

 



Coconut Shrimp with Mango Rice Pilaf

 

I found this recipe in a "Fast and Healthy" cookbook I picked up in the airport.  This is a quick and truly healthy version of coconut shrimp (which is more typically fried).  The nutritional information included here is for both the serving of shrimp and also the mango rice pilaf.

 

COCONUT SHRIMP WITH MANGO RICE PILAF

 

Recipe Notes

For those following Weight Watchers, I ran the Points Plus and this recipe is 8 points plus per serving.

 

Nutritional Information (per serving - serves 4)

303 calories - 7 g. fat - 36 g. carbohydrates - 3 g. fiber - 23 g. protein

 

Ingredients

• 1 lb. peeled and deveined medium shrimp
• 2 egg whites, lightly beaten
• 3/4 c. finely-crushed low-fat shredded wheat crackers (I used Triscuits)
• 1/3 c. unsweetened shredded coconut
• 1/4 tsp. ground ginger
• 1/4 tsp. ground black pepper
• 8 oz. white/basmati rice cooked according to package directions
• 1/2 c. chopped fresh mango
• 1/3 c. sliced green onions
• 1/3 c. chopped cilantro

Instructions

1.  Rinse shrimp in cold water, pat dry with paper towels.  Set shrimp aside.

2.  Preheat oven to 450 degrees.

3.  Lightly coat a large baking sheet or jelly roll pan with cooking spray and set aside.

4.  Place egg whites in a shallow dish.

5.  In a separate shallow dish, mix Triscuits, coconut, ginger, and pepper.

6.  Dip each shrimp first in egg whites, then in cracker mixture.  Arrange shrimp in a single layer on the prepared baking sheet.

7.  Bake for 8-10 minutes or until shrimp are opaque and cooked through.  Coating should be lightly browned.

8.  Combine rice, mango, green onions, and cilantro.  Serve shrimp (approx. 8-10, depending on size) over rice pilaf.



 





Lemon Garlic Shrimp with Wilted Spinach & Cauliflower Mash

I found this recipe on Pinterest, and it was quite successful.  I ran it through the Points Plus tracker on Weight Watchers and it looks like the Points Plus value is 6 based on a recipe that serves four people.

 

LEMON GARLIC SHRIMP WITH WILTED SPINACH & CAULIFLOWER MASH

 

Recipe Notes

This recipe essentially has three components: the protein (shrimp) and two vegetable sides (cauliflower mash and spinach).  I have modified the recipe here based on what I found on the blog "Lizzy Writes" (credit to elizabethbryant.blogspot.com).

 

Ingredients

• 1 head of cauliflower, cut into large florets
• 6 cloves of garlic, smashed
• 2 cloves of garlic, minced
• 2 tbsp. olive oil (divided)
• 1 c. chicken broth
• 1/4 c. shredded Parmesan cheese
• 3/4 lb. shrimp, peeled and deveined (I had the fishmonger leave the tails on)
• Lemon zest from one lemon
• Juice from one lemon
• 1/2 tsp. dried oregano
• 4 c. baby spinach, washed and coarsely chopped
• 1/2 onion, thinly sliced
• 1/2 tsp. crushed red pepper
• Kosher salt and fresh-ground pepper

Instructions

1.  Preheat oven to 400 degrees.

2.  Toss cauliflower florets, smashed garlic cloves, and 1 tbsp. olive oil with salt and pepper. 

3.  Place florets and garlic cloves on a foil-lined pan and roast, covered loosely with foil.  Roast for 15 minutes.  Remove foil and roast 15 minutes more.

4.  Place cauliflower/garlic mixture in a Cuisinart.  Blend, adding chicken broth as needed to get it smooth (grits-like texture).  Add Parmesan cheese and more salt and pepper to taste.

5.  Mix shrimp with lemon zest, 1 tbsp. olive oil, oregano, minced garlic, salt, and pepper in a bowl.  Let stand for 15 minutes. 

6.  Saute shrimp in a large skillet on medium high heat or until pink and cooked through.

7.  Remove shrimp to a bowl and keep warm.  Do not clean out pan, as the pan drippings will be used for the sautéed onion/spinach mixture.

8.  Add spinach, onion, crushed red pepper flakes, and lemon juice to the hot skillet.  Saute until wilted.

9.  Layer cauliflower puree, followed by spinach, followed by shrimp.  Serve immediately.

 

 

Almond-Crusted Salmon

I agree with Cooking Light that the effect of this crusting blend on the salmon is almost buttery....it was really tasty.  As you can see in my not-so-perfect photo, the fishmonger gave me salmon filets in very uneven thicknesses, so the cooking wasn't 100% even but it still tasted good.  I served mine with basmati rice and broccoli.

ALMOND-CRUSTED SALMON

Recipe Notes

Cooking time per the recipe is 15 minutes.  Mine was almost overdone on the thin end after 12 minutes.  I would recommend just watching your oven beginning at 10 minutes.

Nutritional Information (per serving - serves 4)

332 calories - 16.7 g. fat - 38.2 g. protein - 5.4 g. carbs - 1.5 g. fiber

Ingredients

• 1/4 c. almond meal
• 1/4 c. panko breadcrumbs
• 1/4 tsp. ground coriander
• 1/4 tsp. ground cumin
• Four 6-oz. salmon filets
• 2 tsp. lemon juice
• Salt & pepper
• Cooking spray
• Lemon wedges, for serving

Instructions

1.  Preheat oven to 500 degrees.

2.  Combine almond meal, panko, coriander, and cumin in a bowl and set aside.

3.  Brush tops and sides of salmon filets with lemon juice.  Sprinkle with salt and pepper.

4.  One at a time, dredge salmon filets in almond meal mixture.  Place skin-side down on a broiler pan coated with cooking spray. 

5.  Sprinkle any remaining crumb mixture evenly over fish, pressing gently to adhere. 

6.  Bake at 500 degrees for 15 minutes (or until fish is done).

7.  Serve with lemon wedges.

Sesame Shrimp Salad

This is a recipe that I pulled out of Cooking Light literally almost three and a half years ago...finally got around to trying it and it was good! Nice light meal. We had it for dinner, but it would make a great lunch too. The ingredient list looks long, but if you ever prepare Asian-style food, I guarantee you will have at least 80% of the staples already in your pantry.

SESAME SHRIMP SALAD

Recipe Notes

You will notice in the recipe that the shrimp are supposed to be on skewers. Mine were not, as I was out of bamboo skewers. It tastes the same either way. Make sure that you cook the shrimp long enough in a hot enough skillet to get a good glaze and a bit of char on the shrimp.

Nutritional Information (per serving - serves 4)

239 calories - 7.3 g. fat - 26.3 g. protein - 17.9 g. carbohydrates - 3.4 g. fiber

Ingredients

• 1 tbsp. sugar


• 3 tbsp. fresh lime juice, divided


• 1 tbsp. water


• 1 garlic clove, minced


• 2 tsp. chili garlic sauce, divided


• 1-1/2 tsp. fish sauce


• 1/2 tsp. salt, divided


• 1 tbsp. orange marmalade


• 2 tsp. dark sesame oil, divided


• 24 large peeled and deveined shrimp


• 5 c. shredded Napa cabbage


• 1-1/2 c. trimmed watercress leaves


• 1-1/2 c. shredded carrots


• 1/3 c. chopped fresh cilantro


• 1/3 c. chopped fresh mint


• 2 tbsp. toasted sesame seeds

Instructions

1. Mix sugar, water, garlic, and 2 tbsp. lime juice in a microwave-safe bowl. Microwave 40 seconds or until sugar has dissolved. Stir in 1 tsp. chili garlic sauce, fish sauce, and 1/4 tsp. salt. Set aside.

2. Combine 1 tbsp. lime juice, 1 tsp. chili garlic sauce, remaining salt, orange marmalade, and 1 tsp. dark sesame oil in a separate large bowl, stirring with a whisk.

3. Add shrimp and toss to coat. Marinate in the refrigerator for 15 minutes.

4. Remove shrimp from bowl, reserving marinade. Thread shrimp onto skewers (3 shrimp per skewer).

5. Heat 1 tsp. dark sesame oil in a large nonstick skillet over medium high heat. Add shrimp and reserved marinade to pan. Cook at least 3-4 minutes or until shrimp is done.

6. Combine cabbage, watercress, carrots, cilantro, mint, and sesame seeds in a large bowl. Dress with reserved dressing set aside from step 1. Top with 2 shrimp skewers and serve.

Shrimp & Grits Casserole

It's finally getting a bit cooler outside, so bring on the casseroles! This is a great Cooking Light easy recipe that I assembled before we put our babies to bed and baked while they had bathtime. Dinner was ready by the time we got back down stairs!

SHRIMP & GRITS CASSEROLE

Recipe Notes

I used about 3/4 lb. shrimp (instead of a full pound) and fat free milk (instead of 2%) and this turned out great. Calorie count for my version is probably slightly less than noted below for this reason.

Nutritional Information (per serving - serves 6)

341 calories - 13 g. fat - 27 g. carbs - 1 g. fiber - 28 g. protein

Ingredients

• 2 c. 2% reduced-fat milk


• 3/4 c. fat free chicken broth


• 1 c. uncooked quick-cooking grits (such as Quaker)


• 1/4 tsp. salt


• 1/2 c. shredded Parmesan cheese


• 2 tbsp. butter


• 3 oz. reduced-fat cream cheese


• 3 tbsp. chopped fresh flat-leaf parsley


• 1 tbsp. chopped fresh chives


• 1 tbsp. fresh lemon juice


• 2 egg whites


• 1 lb. peeled and deveined shrimp, coarsely chopped


• Hot pepper sauce for serving (such as Cholula) if desired

Instructions

1. Preheat oven to 375 degrees.

2. Combine milk and broth in a medium-sized saucepan. Bring to a boil over medium high heat.

3. Gradually add grits and salt to the pan, stirring constantly with a whisk. Cook 5 minutes or until thick, stirring constantly. Remove from heat.

4. Stir in parmesan, butter, and cream cheese until well-combined, followed by parsley, chives, lemon juice, egg whites, and shrimp.

5. Turn grits mixture into an 11x7 glass baking dish coated with cooking spray. Cook for 25 minutes or until set.

6. Serve hot with hot pepper sauce.

Shrimp Cobb Salad

This Cooking Light adaptation is perfect for summer! Takes longer than I thought it would because I had to compose all of the parts of the salad, but it's delicious, light, and worth the trouble.

Recipe Notes

The recipe calls for frozen corn - I used canned. The recipe also doesn't call for any cheese, but who can have a cobb salad without a little cheese?! So I added cheese to the recipe as well. Nutritional information will not be inclusive of blue cheese. I also crisped my bacon in the oven instead of in the skillet - seems to make the bacon crispier that way.

Nutritional Information - per serving - serves 4
332 calories - 15 g. fat - 30 g. protein - 22 g. carbohydrate - 8 g. fiber

Ingredients

• 4 slices center-cut bacon1 lb. large shrimp, peeled and deveined1/2 tsp. paprika


• 1/4 tsp. black pepper


• 1/4 tsp. salt, divided


• 2-1/2 tbsp. fresh lemon juice


• 1-1/2 tbsp. olive oil


• 1/2 tsp. whole-grain dijon mustard


• 10-oz. package romaine salad


• 2 c. cherry tomatoes, quartered


• 1 c. shredded carrots


• 1 c. frozen whole-kernel corn, thawed (I used canned)


• 1 ripe, peeled avocado, cut into eight wedges or large chunks


• Crumbled blue cheese (my addition)
  

Instructions

1. Cook bacon in skillet or in oven until crisp. Remove from pan and crumble. Wipe pan clean and increase heat to medium-high.

2. Sprinkle shrimp with paprika and black pepper. Coat pan with cooking spray and add shrimp. Cook two minutes per side or until done. Sprinkle with 1/8 tsp. salt, toss to coat.

3. Combine remaining salt, lemon juice, dijon mustard, and olive oil, stirring with a whisk until emulsified. Add torn romaine lettuce and toss to coat.

4. Arrange lettuce between four plates. Divide shrimp, all vegetables, and bacon evenly among plates. Add a small sprinkle of blue cheese if desired.

Soy-Glazed Salmon with Arugula & Orange Salad

Three words. Easy. Fast. Delicious. This recipe is an adaptation from a Martha Stewart Everyday Food recipe. The original recipe calls for a watercress salad - I personally find watercress difficult to eat and generally gritty, so I subbed baby arugula and it works great. The original recipe can be found (here) if you prefer the watercress salad.

SOY-GLAZED SALMON WITH ARUGULA & ORANGE SALAD

Recipe Notes

Steam some basmati rice in a rice cooker while you prepare the fish and salad - everything is ready just about the exact same time. Couldn't be easier or quicker.

Ingredients

• 2 tbsp. soy sauce


• 4 tsp. honey (divided)


• 2 oranges, peeled and segmented, with juice reserved from membranes


• Salt & pepper to taste


• 1 tsp. rice vinegar


• 1 tbsp. vegetable oil


• 4 salmon fillets, approx. 6 oz. each


• 1 bunch watercress OR several cups of baby arugula (my preference)


• 1/2 small red onion, thinly sliced

Instructions

1. In a small bowl, whisk together soy sauce, 3 tsp. honey, and juice from two segmented oranges to create a glaze. Season with salt and pepper.

2. In a larger bowl, whisk together one tbsp. glaze, remaining tsp. honey, rice vinegar, and oil. Set aside - this will be your salad dressing.

3. Heat broiler with rack 4 inches from heat.

4. Line a rimmed baking sheet with foil. Season salmon with salt and pepper and broil for 5 minutes. I lightly brush on a small amount of glaze before this initial broil - the recipe does not call for this.

5. Remove fish from the oven after 5 minutes and brush with glaze. Broil until opaque throughout, approximately 2-4 minutes more depending on fish thickness. Brush with additional glaze.

6. Add orange segments, watercress OR arugula, and sliced red onion to salad dressing. Toss until coated.

7. Serve fish over white or brown rice with salad.

Seared Scallops with Farmer's Market Salad

Somehow the scallops in the Cooking Light illustration looked much browner than mine turned out, but these were still very tasty! Normally I won't go near scallops because they are so expensive, but Central Market had them on sale for about $8.00 off per pound, so I bit the bullet and got some. Corey enjoyed this too, so it is guy-friendly.

SEARED SCALLOPS WITH FARMER'S MARKET SALAD

Recipe Notes

I used frozen corn instead of fresh and it was still delicious. If you want to use frozen corn, just microwave per package directions prior to adding to the skillet.

Nutritional Information (per serving - serves 4)

251 calories - 5.7 g. fat - 31.6 g. protein - 19.4 g. carbohydrate - 3.3 g. fiber

Ingredients

• 2 c. chopped tomato
• 1 c. chopped fresh basil
• 1 tbsp. canola oil
• 1-1/2 lb. sea scallops (Cooking Light suggests dry-packed for better browning)
• 2 c. fresh corn kernels
  

Instructions

1. Heat a large cast-iron skillet over medium-high heat. Add canola oil, stirring to coat.

2. Pat scallops dry with a paper towel. Sprinkle with salt and pepper. Add scallops to pan and cook approximately 2 minutes per side until browned.

3. Remove scallops from pan and keep warm.

4. Coat pan with cooking spray. Add corn to pan. Saute for 2 minutes or until lightly browned.

5. Add tomatoes, basil, and a pinch of salt and pepper to corn. Toss gently.

6. Serve scallops over corn and tomato salad.

Camarones Enchilados

This recipe for shrimp tacos is courtesy of a recent Real Simple Magazine. These are tasty and don't take much time!

CAMARONES ENCHILADOS

Recipe Notes

Serve with flour tortillas, either queso fresco or feta cheese (which has a similar texture to queso fresco), lime wedges, cilantro, and avocado slices.

Ingredients

• 2 tbsp. olive oil
• 1 medium onion, chopped
• 1 medium bell pepper, chopped
• 2 cloves garlic, finely chopped
• 2 tsp. paprika
• 1/2 tsp. crushed red pepper flakes
• 3/4 c. chopped fresh cilantro (plus more for serving, as noted above)
• 1/2 c. dry red wine
• 1 tbsp. capers
• 14.5 oz. can petite diced tomatoes in juice, drained
• 1-1/4 lb. peeled and deveined shrimp
• 1 tbsp. fresh lime juice

Instructions

1. Heat oil in a Dutch oven or saucepan. Add onion and bell pepper and saute until soft, 3-5 minutes.

2. Add garlic, paprika, crushed red pepper, and salt/pepper to taste. Cook 1-2 minutes more.

3. Add cilantro, wine, capers, and tomatoes. Bring to a boil, then reduce heat and simmer, stirring occasionally, for 15-20 minutes. Liquid will be slightly thickened.

4. Add shrimp and lime juice. Cook until shrimp are pink and opaque throughout (3-5 minutes).

5. Serve with tortillas and toppings noted above.

Crab-Stuffed Poblano Peppers

This is a very simple recipe that I pulled many years ago from either a Self or Shape Magazine (only six ingredients!) and it is nice and healthy, with just 209 calories and 3 g. fat per two-pepper serving.

Recipe Notes

Cooking time is pretty true to the recipe, even in my hot oven. I would suggest picking up crab at Costco....I recently got a 1 lb. tub of super lump there for $13.99!

Nutritional Information (per serving - serves four)
209 calories - 3 g. fat - 15 g. carbohydrates - 29 g. protein - 2 g. fiber

Ingredients

• 1 lb. fresh lump crabmeat
• 1/2 c. fat free sour cream (I used light sour cream - basically the same)
• 1/4 c. seasoned dry breadcrumbs (I used Progresso)
• 2 tbsp. minced roasted red peppers
• 4 poblano peppers, halved and seeded
• 8 tsp. grated Parmesan cheese (I used shredded)

Instructions

1. Preheat oven to 375 degrees.

2. Spray a shallow baking dish with Pam.

3. In a medium bowl, combine crabmeat, sour cream, bread crumbs, and roasted red peppers. Mix gently to combine, being careful not to break up the crab.

4. Spoon crab mixture into halved poblano peppers and arrange side-by-side in baking dish.

5. Top mixture with Parmesan cheese. Cover with foil and bake 20 minutes. Remove foil and bake 15 more minutes, until peppers are soft and cheese begins to brown.

Enjoy!

Spicy Shrimp Tacos with Grilled Tomatillo Salsa

I served this Cooking Light dinner with black beans and a salad last night. It is always a hit with Corey. This recipe makes a really nice, chunky green salsa. If you are lazy like I was last night and want to skip making your own salsa in favor of jarred tomatillo salsa, you can have this meal on the table in 20 minutes or less.

Recipe Notes

You can also make these shrimp in a grill pan if more convenient than grilling outdoors. Also, save money and time by buying the smaller peeled and deveined shrimp with the tails already removed.

Nutritional Information (per serving - serves four with 2 tacos per person)
252 calories - 3.9 g. fat - 26.9 g. protein - 5.5 g. fiber

Ingredients

• 1/2 lb. tomatillos, husks and stems removed
• 2/3 c. chopped green onions
• 1/4 c. chopped cilantro
• 3 tbsp. lime juice
• 1/4 tsp. salt
• 1/2 jalapeno pepper, seeds removed and chopped
• 1 garlic clove
• 1 lb. medium peeled and deveined shrimp
• 1 tbsp. hot pepper sauce (such as Tabasco or Cholula)
• 1/2 tsp. ancho chili powder
• 1/2 tsp. ground cumin
• 1/4 tsp. salt
• 8 six-inch corn tortillas
• 2 c. shredded cabbage
• 1 c. shredded carrot

Instructions

1. Preheat grill or grill pan.

2. Prepare salsa. Place tomatillos on a grill rack coated with cooking spray. Grill 10 minutes or until slightly blackened on each side, turning occasionally. Cool and coarsely chop.

3. Place tomatillos, green onions, cilantro, lime juice, salt, jalapeno pepper, and garlic in a food processor. Pulse until coarsely chopped.

4. Prepare tacos. Thread shrimp onto six 10-inch skewers. Place skewers on grill and grill two minutes per side or until done.

5. Remove shrimp from skewers and place in a medium bowl. Add Tabasco, cumin, chili powder, and salt to taste. Toss to coat.

6. Heat tortillas either in the microwave or on the grill. Top with shrimp, shredded cabbage, shredded carrots, and tomatillo salsa. I also top mine with a dollop of low-fat sour cream.

Quick Crab Cakes

This is an old recipe from the "Fake It, Don't Make It" collection of Real Simple Magazine. Corey really likes them, and prep and cook time is less than 15 minutes start to finish. We had these this week with a big green salad and some leftover Cooking Light Corn Casserole.

QUICK CRAB CAKES

Recipe Notes

The original recipe says to broil 1-2 minutes until browned. I was nervous about forgetting my crab cakes and burning them, so I used the LOW broiler setting and it took longer than suggested. Just make sure that you cook them until browned.

Nutritional Information (per crab cake - makes 6 crab cakes)

196 calories - 13 g. fat - 13 g. protein - 1 g. fiber

Ingredients

• 2-1/2 c. crushed potato chips (I like Cape Cod Reduced Fat)
• 1 lb. lump crabmeat, picked through to remove any shells
• 1/3 c. tartar sauce
• 1-1/2 tbsp. Dijon mustard
• 1/4 tsp. black pepper
• 2 tbsp. butter, thinly sliced into six pieces
• 1 lemon, cut into wedges for serving

Instructions

1. Preheat broiler.

2. Mix crushed potato chips, crabmeat, tartar sauce, mustard, and pepper in a medium-sized bowl until well-combined.

3. Form crab mixture into six patties and place on a foil-lined baking sheet.

4. Top each with a pat of butter and broil until browned, approximately 1-2 minutes. Serve with lemon wedges.

Crisp Baked Lemon Cod

Tastes better than it looks....I will never be a food stylist! Very healthy with lots of protein.

CRISP BAKED LEMON COD

Recipe Notes

This Martha Stewart recipe uses Rice Chex (or the generic equivalent) to give the fish crunch without a lot of calories. I crushed my Rice Chex in a sandwich-sized plastic baggie. That way, there is no mess.

Nutritional Information

271 calories - 15 g. fat - 19 g. protein - 2 g. fiber

Ingredients

• 2 c. toasted rice cereal (such as Rice Chex), crushed
• 1/4 c. extra-virgin olive oil
• 1/4 c. chopping fresh flat-leaf parsley
• 2 tsp. finely-grated lemon zest (from approximately 2 lemons)
• 1/4 tsp. coarse salt
• 4 cod fillets, skinned

Instructions

1. Preheat oven to 400 degrees.

2. Combine rice cereal, olive oil, parsley, lemon zest, and salt in a small bowl.

3. Set a wire rack on a rimmed baking sheet. Press fish in crumb mixtrue, turning to coat.

4. Transfer to a wire rack. Bake until golden brown and cooked through, approximately 14-16 minutes.