Seafood - Measuring Cups, Optional

Red Snapper with Tahini-Parsley Sauce

categories: 500 Calories or Less, Posts, Recipes, Seafood

I love fish. All fish, really. I especially love crab legs – but that’s a discussion for another time. Because I try to limit my red meat intake to once a week, I have to get creative with chicken and fish. Enter red snapper with my mom’s tahini-parsley sauce. Usually, we make this sauce with Sayyadiyeh (a fish and rice dish). It’s super easy and so delicious with white fish.

Red Snapper with Tahini-Parsely Sauce Recipe

Ingredients

4 Red Snapper filets

1 tablespoon Olive Oil

1 tablespoon I Can’t Believe It’s Not Butter Light

2 tablespoons Seven Spice

1/4 cup tahini

1/4 cup water

Lemon Juice, from one lemon

Sea Salt, to taste

3 tablespoons Chopped Parsley

Directions

For the Fish: Heat olive oil and butter in a large skillet over high heat.

Season the snapper filets with seven spice and sea salt, to taste.

Carefully add the fish to the skillet, bring down to medium-high heat and cook for 4-5 minutes on each side.

Tahini Sauce: Mix together tahini, water, lemon juice, garlic and parsley. Stir until mixed well. The consistency should be a little bit runny.

Garnish with toasted pine nuts

Servings: 4

Nutrition Information: Cals 401. Carbs 3g. Fat 25g. Protein 38g.

Sea Scallops with Lemon Pepper Pasta

categories: 500 Calories or Less, Pasta, Posts, Recipes, Seafood

I have not abandoned Measuring cups, Optional.

I know it’s been over a week since I’ve posted new recipes – but all for good reason. It’s been a hectic two weeks around here. I started a new job with tons of new responsibilities. With a background in communications and public relations, I wanted to branch out of the agency world and move to an in-house position where I can focus all my efforts on one client – rather than seven, or more, at a time. Week one went great (for those of you interested)! With the earlier hours, I now have time to go to the gym (something I’ve been slacking on) and make dinner, with time to see my family, watch TV or blog.

I have been living on a combination of eating out, and quick meals. But I was able to make this light pasta dish with sea scallops – a seafood I’ve been wanting to experiment with.

Sea Scallops with Lemon Pepper Pasta Recipe

Ingredients

10 large frozen Sea Scallops

1/2 package Spaghetti Noodles

4-5 tablespoons I can’t Believe It’s Not Butter Light

Lemon Pepper spice, to taste

Sea Salt, to taste

Olive Oil Cooking Spray

Directions

Defrost sea scallops in the microwave.

Meanwhile, boil spaghetti noodles, as directed on the package.

Heat a large skillet over medium-high heat, and spray with olive oil cooking spray.

Sprinkle salt on the sea scallops, then pan sear 3 minutes on each side.

Remove from heat.

Drain the spaghetti noodles, then mix in I Can’t Believe It’s Not Butter Light and Lemon Pepper to taste.

Serve the sea scallops on top of the pasta – or mix them in (but be careful not to break the scallops).

Servings: 2

Nutrition Information: Cals 370. Carbs 36g. Fat 12g. Protein 28g. Sodium 386mg.

Fish Enchiladas

categories: 500 Calories or Less, Posts, Recipes, Seafood

I have seriously been craving enchiladas since we went to Uncle Julio’s two months ago. I love enchiladas and my personal favorite are the cheese ones, only because they over salt the chicken enchiladas. I was planning to make chicken enchiladas this week, but I need a change from chicken. Enter fish enchiladas.

Fish Enchiladas Recipe

Ingredients

1 pkg. McCormick® Enchilada Sauce Mix

1 ½ cups water

1 can (8 oz.) tomato sauce

1 lb. Fish (Tilapia)

8 corn tortillas or flour tortillas (6-inch)

Cooking Spray

1 cup shredded Part Skim Mozzarella cheese

¼ cup shredded Cheddar Cheese

1 small Onion, chopped

1 can low sodium Black beans (1/2 cup)

1 tablespoon Olive oil

Directions

Preheat oven to 350 degrees.

In a small saucepan, stir Sauce Mix, water and tomato sauce. Bring to boil. Reduce heat and simmer 5 minutes or until thickened, stirring occasionally.

In a large skillet, cook onion with olive oil until translucent. Add tilapia and cook until the fish cooked through. Stir in ¾ cup of the sauce.

Grease a baking dish with cooking spray.

Spoon the fish mix into the tortillas, wrap and lay seam down.

Pour sauce over the tortillas, top with black beans and top with cheese.

Bake for 15 minutes or until sauce is bubbly and cheese is melted.

Servings: 8

Nutrition Information: Cals 275. Carbs 22g. Fat 8g. Protein 24g. Sodium 660mg. Sugar 7g.

Crab Parmesan Stuffed Mushroom Caps

categories: 500 Calories or Less, Appetizers, Posts, Recipes, Seafood

I was browsing around the grocery store last weekend, hoping I’d come up with some brilliant idea for a weeknight dinner. That’s when I came across these mushroom caps. I’ve made cheesy stuffed mushroom caps in the past, but I wanted to try something new. I decided to fuse together one of my previous recipes to create delicious Crab Parmesan Stuffed Mushroom Caps. I’m thinking I can use these as appetizers for a dinner if I use smaller mushrooms.

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Yum

Crab Parmesan Stuffed Mushroom Caps

Yield: 2 servings

Calories per serving: 335

Fat per serving: 11g

Ingredients

2 large Mushroom Caps
1/2 Package Crab Meat
1/4 cup Low Fat Cream Cheese
1/4 cup Shredded Parmesan Cheese
1 tablespoon Fat-Free Sour Cream
1 tablespoon Low Fat Mayo
Onion Powder, to taste

Instructions

Preheat the oven to 350 degrees.
Wash the mushrooms well, and carefully remove the the gills from each mushroom cap with a spoon.
In a bowl, mix together the cream cheese, mayo, shredded parmesan, sour cream, onion powder and crab meat.
Grease the bottom of a baking dish (I use olive oil spray).
Fill each mushroom cap with the crab parmesan mixture.
Carefully place in the baking dish. Bake uncovered for 45 minutes.

Notes

Nutrition Information: Cals 335. Carbs 21g. Fat 11g. Protein 24g. Sodium 903mg. Sugar 5g.

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Lemon Garlic Shrimp

categories: 500 Calories or Less, Posts, Recipes, Seafood

Lemon Garlic Shrimp Recipe

Ingredients

1 lb shrimp (I used pre-cooked, tail-off)

salt and pepper to taste
1/4 cup egg substitute (egg beaters)

1/3 cup Italian seasoned breadcrumbs

Garlic Podwer, to taste

Lemon Pepper, to taste

Dried Oregano, to taste

Cooking spray

Chopped Parsley and Lemon wedges for garnish

Directions:
Preheat oven to 450°. Spray a baking sheet with cooking spray.
Put the egg beaters in one bowl.

Mix Breadcrumbs with Garlic Powder, Oregano and Lemon Pepper and place in another bowl.
dip each shrimp in the egg mixture, then dip in the breadcrumbs and place on a baking sheet.

Spray the top of the shrimp with cooking spray. Bake for 10-15 minutes
Serve with Lemon Wedges and chopped parsley.

Servings: 4

Nutrition Information: Cals 137. Carbs 8g. Fat 1g. Protein 24. Sodium 642mg. Sugar 1g.

Fish Lasagna

categories: Pasta, Posts, Recipes, Seafood

Bet you’ve never heard of fish lasagna before this blog post. Well, this isn’t your average red-sauce, ground beef lasagna. It’s so much better. It basically consists of tilapia, lasagna noodles, lots and lots of cheese and a creamy alfredo sauce. This recipe is brought to you by my mother. It’s one of my favorite dishes from home. And I just found out – the day I recreated this dish – that it’s one of my mother’s own creations.

Mom’s Fish Lasagna Recipe

Ingredients

2 jars Light Creamy Alfredo Sauce

9 Lasagna Noodles

2-3 Tilapia Filets

2 tablespoons I can’t Believe It’s not Butter

1 tablespoon Olive Oil

Sea Salt, to taste

Lemon Pepper Spice

Mozzarella Cheese, to taste

Grated Parmesan Cheese, to taste

Directions

Rub each tilapia filet with butter and lemon pepper sauce, then broil for 15 minutes until flaky

Meanwhile, boil the lasagna noodles with olive oil and sea salt

Once the lasagna noodles are done boiling, lay flat onto paper towels to dry.

Break the tilapia into pieces.

Layer the Lasagna in a baking dish as follows: Alfredo Sauce, Noodles, Tilapia, Alfredo Sauce, Mozzarella, Parmesan – Noodles, Tilapia, Alfredo Sauce, Mozzarella Parmesan – Noodles Tilapia, Alfredo Sauce, Mozzarella, Parmesan. Don’t put tilapia over the top layer of noodles. Just use Mozzarella and Parmesan Cheese.

Cover with aluminum foil and bake for 30 minutes.

Remove the foil and bake for an additional 20-30 minutes to melt the top layer of cheese.

Servings = 6-8

Nutrition Information: Cals 347. Carbs 23g. Fat 19g. Protein 24g. Sodium 938mg. Sugar 2g.