Fish
Crab, Flounder, Halibut, Seafood, Shrimp, Scallops, Salmon, Tuna   

Main Dish Rice and Sesame Shrimp

  Garlic-Parmesan Halibut
Serves 4-6

This halibut is so delicious it’s hard to believe that it’s a healthy, low-carb entrée.

1 to 1 1/2 pounds halibut, cut into 4 pieces
1/4 cup fresh lemon juice
Lemon pepper to taste
Sea salt or Celtic salt to taste
TOPPING
2 tablespoons Virgin Coconut Oil Mayonnaise
2 tablespoons finely grated Parmesan cheese
2 tablespoons fresh lemon juice
2 tablespoons finely chopped green onions
2 garlic cloves, pressed or finely chopped
1 teaspoon Dijon mustard
1/4 teaspoon hot sauce or pinch of cayenne pepper
Himalayan salt, to taste

1. On each side of the fish steak, make 3 diagonal cuts 2 inches long and 1/2 inch deep. Place the halibut in a large, shallow dish and pour the lemon juice over it; marinate for 30 minutes at room temperature.
2. Preheat oven to 450 degrees F.
3. Place the fish on a broiling pan and sprinkle with lemon juice from the marinade along with black pepper. Bake the fish for 15 minutes, or until it is opaque in the middle.
4. While the halibut is baking, combine the mayonnaise, Parmesan cheese, lemon juice, green onions, garlic, mustard, and hot sauce or cayenne in a small bowl and mix well.
5. Remove halibut from the oven and then turn the oven to broil.
6. Sprinkle salt, as desired, over the fish and then spread some of the topping over each fillet. Broil the fish for about 1 minute, or until the topping is golden brown.

Salmon Coconut Thai
Serves 3-4

 1 13.5 –ounce can coconut milk, or Homemade Coconut Milk
1 tablespoon red curry paste
1/4 to 1/2 cup fish sauce
1 tablespoon healthy low-carb sweetener
12 ounces fresh salmon or similar firm-fleshed fish
Several fresh basil leaves (optional)
1 cup cooked brown and wild rice (optional)
2-3 bunches spinach, steamed (optional)

1. In a wok or large skillet, heat coconut milk over medium heat. Add curry paste and stir constantly. Simmer until paste is dissolved. Add fish sauce and sweetener and cook for 1 minute.
2. Place salmon into the mixture and simmer while spooning mixture over fish. Cook for 8 minutes or until fish is completely done (opaque in center).
3. Garnish with fresh basil leaves, as desired.
4. Serve over brown and wild rice, baked potato & steamed spinach.

Suggest: 1/4 cup rice per serving.

1 Cup chicken broth, 2 Tbsp. butter
¼ Cup flour, pinch onion powder
1 pkg. 3oz. cream cheese cut into 1" cubes
½ # process Am. cheese, cut into 1" cubes3-4 drops hot pepper sauce
6 oz imitation crabmeat, flaked
4 hot baked potatoes

Combine first seven ingredients in blender. Process until smooth. Pour into saucepan; cook and stir over medium heat until thickened.

Reduce Heat to low; add crab. Cut an X into top of each potato and fluff pulp with fork. Top with crab sauce.

Crab Alfredo

Serves 8

1# Penn pasta  ½ C. chopped onion
¼ C. butter, 2 C. sour cream
1 C.+ Cream Mushroom Soup, ½ C. Milk
½ tsp. each salt, garlic powder, Italian Seasoning
¼ tsp. pepper, 1# imitation crab meat
¼ C. grated parmesan cheese, 
 2 T. fresh minced parsley

Cook pasta. Sauté onion in butter, whisk in sour cream, soup, milk and seasonings.
Stir until heated through without boiling. Stir in crabmeat and cook until warm.

Top Pasta with crab sauce, parmesan cheese, and parsley.

Flounder in Lemon Dill Sauce
30 minutes to table

3 Tbsp. butter
1 Tbsp. chopped fresh dill or
3/4 tsp. dill weed (I use Deliciously Dill, also)
1 Tbsp. lemon juice
1/4 tsp. salt
1 medium green onion, thinly sliced
1 # flounder fillets Lemon Slices for garnish

Fresh or frozen fillets

1. Over medium heat, heat first five ingredients. Stir occasionally, until butter is melted and hot.

2. If flounders are large cut into serving size pieces. Add to butter mixture; cover and cook 5-8 minutes, until flounder flakes easily when tested with fork. Baste occasionally with mixture in skillet.

3. Arrange flounder with its sauce in warm deep platter. Garnish with lemon slices.

4. 170 calories per serving.

Flounder Amandine
4 servings 30 minutes

½ Cup sliced almonds
½ Cup (8T.) butter
2 medium onions, sliced thinly
1 # flounder or sole, blue hake
¾ Cup mayonnaise
1 Tbsp. fresh parsley
Juice of 1 lemon
¼ Cup (1 oz) shredded Parmesan cheese

Spread almonds in single layer. Bake 7-10 minutes until lightly toasted, stirring frequently; set aside.

Melt butter in 1 quart baking dish in oven. Place onions in dish; top with fish. In bowl combine mayonnaise, parsley and lemon juice; spread all evenly over fish. Sprinkle with cheese.

Bake 15-20 minutes until fish flakes easily when tested with fork.

Sprinkle with toasted almonds on top before serving.

Sesame Shrimp & Asparagus Stir-Fry
Serves 4
Prep time 25 minutes, Cook time 20 minutes

1 Cup Long grain white rice
2 Tbsp soy sauce (I use Bragg's Aminos)
1 Tbsp. seasoned rice vinegar
1 Tbsp grated peeled fresh ginger, 1 Tbsp sesame seeds
2 tsp. vegetable oil, I use flax seed oil
1 lb. asparagus, trimmed & cut diagonally into 2 inch pieces
1 pint cherry tomatoes
1 lb. cooked large shrimp, 1 tsp sesame oil

Prepare rice as directs. In cup stir together Braggs' Aminos, vinegar and ginger; set aside.
In nonstick skillet toast sesame seeds over medium heat about 4 minutes until golden. Transfer to small bowl.

In same skillet, heat Veg oil over medium-high heat until hot. Add asparagus and cook 5 minutes until tender-crisp, stirring frequently. Stir sauce mixture and shrimp into asparagus mixture. Cook 1 minute to heat. Remove from skillet and stir in sesame oil. Serve by spooning rice onto plate with shrimp mixture on top and sprinkle with sesame seeds.

370 calories per serving. 31 grams protein, 45 carbs, 7 total fat(1gram saturated) 3 grams fiber, 880 mg sodium, 221 mg cholesterol.

1 cup softened butter
1 cup fresh bread crumbs
2 T. minced garlic + 2 T. oil
4 T. minced onion, divided
¾# shrimp + ½# fresh mushrooms, sliced juice of 1 lemon, salt & pepper to taste
¾# fresh scallops
½ cup chopped parsley, fresh
¼ cup sherry or white wine

Combine butter, bread crumbs, garlic, 2 tablespoons onion, parsley, wine, lemon juice and seasonings. Form into a roll and wrap in foil or plastic wrap to chill for 1 hour or more.

Grease shallow baking dish. Heat oil in fry pan and add remaining onion and sauté until soft.

Add scallops, shrimp, and mushrooms, sauté briefly, and drain off liquid.

Arrange in prepared baking dish. Slice butter roll and spread over scallops and shrimp.

Bake in preheated oven at 450º for 10-15 minutes until butter roll is golden.

Serve over rice.

Can also be used as an appetizer, served in shells.

Hot Crab Dip
Makes about 5 cups

½ C. milk, 1/3 C. salsa
3 (8oz) cream cheese cubed
2 (8 oz) packages imitation crabmeat, flaked
1 C. sliced green onions, 4oz can  chopped green chilies, Assorted crackers.

Combine milk & salsa. Put in slow cooker coated with cooking spray. Stir in remainder of ingredients and cook 3-4 hours, stirring every 30 minutes.

Crab Horseradish Dip

8 oz cream cheese softened
¼ C. Monterey Jack Cheese, shredded
2 T. milk, 1/2 tsp. horseradish
¼ tsp. each salt, dill weed, dash pepper
6 oz crabmeat, drained, cartilage removed
Assorted crackers or french bread

Combine ingredients. Stir in crab. Press into 9" pie plate. If desired, sprinkle with additional dill in shape of Christmas Tree.
Bake uncovered 375° for 15 minutes.

1/3 Cup reduced-fat Italian salad dressing
1 Tbsp reduced sodium soy sauce (I use Amino Braggs)
½ tsp. ground ginger
1 medium carrot, julienne
¾ Cup fresh snow peas
1 small zucchini, julienne
1 small red onion, halved and thinly sliced
½ Cup sliced fresh mushrooms
½ medium sweet yellow pepper, julienne
½ medium sweet red pepper, julienne
1 # uncooked medium shrimp, peeled & deveined
3 Cups hot cooked rice

Combine salad dressing, soy sauce and ginger; set aside 2 TBSP.

In wok, cook and stir carrot in remaining dressing mixture over medium heat for 5 minutes. Stir in remaining vegetables. Cook and stir all for 5-7 minutes or until tender-crisp. Remove and keep warm.

Add shrimp and reserved dressing to pan. Cook and stir over medium heat until shrimp turns pink. Return vegetables to pan; heat.

Serve over hot rice.

one serving = 299 calories (1¼ cup)
4 gr. fat (1 saturated)
174 mg cholesterol, 487 mg sodium, 36 gr. carbs,
3 gr. fiber, 27 gr. protein
Diabetic Exchanges:  2 starch, 2 lean meat, 1 vegetable

Scallops Crusty
serves 4 

In a plastic bag put 1#scallops, 3Tbsp. cornmeal & ½ tsp. each paprika & salt. Shake.
Heat 1 Tbsp. oil in large non stick skillet over high heat. Add scallops & cook 3 minutes, turning only once until golden brown and just cooked through.

1 large can salmon
2 eggs, beaten
1 stalk celery, minced
4 Tbsp. mayonnaise
1 can cream mushroom soup
(I substitute Healthy soups without MSG or make basic white sauce and add mushrooms)
½ Cup cracker crumbs
1 onion, minced
1 cup cooked rice
Salt, to taste (I don't use any when using canned foods as they are already highly salted.) Plus ¼ tsp. pepper

Drain Salmon, reserve juice, remove skin and bones. Combine salmon, juice and cracker crumbs in bowl. Add eggs, onion, celery, pepper, mayonnaise, rice, salt and ½ can of soup. Mix well. Place in greased loaf pan. Bake 350º for 45 minutes.

After baking spread remainder of soup on top. Slice and serve.

1# fish fillets (blue hake)
1/8 tsp. paprika
1 T. flour
½ cup milk
¼ cup buttered bread crumbs
1 T. lemon juice, 1 T. butter
Dash salt & pepper
1 T. snipped parsley

Cut fillets in serving pieces. Place in greased shallow baking dish. Sprinkle with lemon juice, paprika, salt & pepper.

Melt butter in small pan and blend flour, salt & pepper. Add milk; cook and stir until thick and bubbly. Pour sauce over fillets. Sprinkle with crumbs.

Bake at 350º for 35 minutes. Garnish with fresh parsley.

Lemon Herb Seafood

serves 4

1# medium shrimp or scallops, peeled, deveined
2½ T. Olive Oil,  1½ C. sugar snap peas, 
2 T. water, ½# spinach or watercress
1  recipe Lemon-Herb Sauce
Cooked rice

Add 2 T oil to wok and heat 30 seconds.
Stir-fry seafood 3-4 minutes.
Remove seafood. Add remaining oil and stir-fry peas in water about one minute until  bright green. Add spinach and sauce and stir-fry until bubbles and add seafood until warmed. Serve over rice.

NUTRITION PER SERVING
CALORIES 216.07(39% from fat); FAT 9.59g (sat 1.42g); PROTEIN 20.98mg; CHOLESTEROL 168.05mg; CALCIUM 90.18mg; SODIUM 753.03mg; FIBER 1.87g; CARBOHYDRATE 11.83g; IRON 4.7mg

Lemon-Herb Sauce

6 T olive oil, 2 T lemon juice, 2 t. lemon zest, opt.  
1½ t. ea. Rosemary, fresh basil minced, 
1 T fresh parsley, ½ t. minced garlic, 
1/8 t. dried red pepper flakes. 

Mix together & refrigerate until needed.

This is also good with grilled halibut

Roasted Fennel and Red Onion
Salmon
Serves 4

2 small fennel bulbs cut into ½" wedges
1 large red onion in  ½" wedges, 6 cloves garlic crushed 1 C. grape tomatoes,  2 tsp olive oil,  ½ bunch thyme sprigs, 1 tsp. kosher salt, 
 ½ tsp. ground pepper, 4- 6oz fillets of salmon,
1 lemon halved,  3 Cups rice cooked

400° oven.
Roast vegetables and seasonings 20 minutes in roasting pan.
Move vegetables to side and add salmon and spread vegetables over and squeeze lemon over all.

Return to oven and roast 10-15 minutes until Fish flakes easily.

When estimating cook time allow 10 minutes for each inch of thickness.

NUTRITION PER SERVING
CALORIES 394.71(48% from fat); FAT 21.08g (sat 4.06g); PROTEIN 36.17mg; CHOLESTEROL 100.36mg; CALCIUM 99.87mg; SODIUM 430.36mg; FIBER 4.4g; CARBOHYDRATE 15.19g; IRON 2.21mg

Try 

Alaskan Salmon Loaf

Coconut Salmon

Dill Salmon

Maple Glazed Salmon with pineapple.

Wild Salmon with Avocado Sauce

Dilly Red Snapper
For 2

2 red snapper fillets (6 oz. each)
1 medium onion
2 green onions, sliced
2 dill sprigs
1 medium lemon, thinly sliced
1/8 tsp. salt
Dash pepper

Dill sauce:
1/3 cup mayonnaise
1 garlic clove, minced
½ tsp. snipped fresh dill or dill weed
½ tsp. lemon juice
½ tsp. minced green onion

Put lemon slices, onions and dill sprigs in a foil lined baking pan. Top with fish fillets.
Sprinkle with Salt and pepper. Fold foil around fish and seal tightly.

Bake 400º for 20-25 minutes. Or until fish flakes easily with fork.

Combine sauce ingredients in small bowl and serve with fish.

One fillet with 2½ Tbsp. sauce using fat free mayonnaise +216 calories, 3 g fat (1 saturated), 580 mg sodium, 2 g fiber, 67 mg. cholesterol, 35 gr. protein.

Diabetic: 5 very lean meat, 1/2 starch

Stir Fry Shrimp Mushrooms
4 servings

4 garlic cloves, minced
2 tsp. vegetable oil
1 # uncooked medium shrimp, peeled
(I use medium cooked when available)
3 cups sliced fresh mushrooms or 1 can mushrooms (drained)
1 cup sliced green onions
¼ cup chicken broth
lemon pepper
Hot cooked rice
Lemon slices In large skillet or wok, sauté garlic in oil for a minute. Add shrimp, mushrooms and onions; stir fry for 1 minute.
Stir in broth; cook 2 minutes or until shrimp turns pink.
Serve over rice. Garnish with lemon.

Dill Salmon

Creamy Dill Sauce over Salmon
Prep time: 5 min Serves 1 cup

1/2 Cup Sour cream
1/2 Cup mayonnaise
2 tsp. seasoned salt or Real Salt™
1 tsp. dill weed, 1 tsp. ground pepper

Mix all ingredients in small bowl. Can be used over salmon or any other fish desired. Also, may use over veggies. Or as a dip.

Baked Cod

8 ounces Cod
3 tablespoons Honey
1/2 cup Herb flavored bread stuffing
Preheat oven at 375 degrees.

Wash cod. Spray baking dish with nonstick spray.
Brush honey on the cod. Discard any extra honey.

Place bread stuffing in a bag and crush it to crumb texture.

Place cod in bag with stuffing and coat cod.

Place in pan and bake until done, approximately 10 minutes.

The cod could also be grilled. Prepare grill, wrap the cod in tin foil and grill.

Spinach-Stuffed Sole
Heart healthy doesn't have to mean plain cooking, as this special dish shows.   Yield: 4 servings,  Serving size: 1 fillet roll...  Bake at 400°

1 tsp olive oil
1/2 lb fresh mushrooms, sliced
1/2 lb fresh spinach, chopped
1/4 tsp oregano leaves, crushed
1 clove garlic, minced
1 1/2 lb sole fillets or other white fish
2 tbsp sherry
4 oz (1 cup) part-skim mozzarella cheese, grated
nonstick cooking spray, as needed

3. Heat oil in skillet and sauté mushrooms for about 3 minutes or until tender.
4. Add spinach and continue cooking for about 1 minute or until spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish.
5. Add oregano and garlic to drained sautéed vegetables. Stir to mix ingredients.
6. Divide vegetable mixture evenly among fillets and place in center of each.
7. Roll each fillet around mixture and place seam-side down in 10 x 6" oiled baking dish.
8. Sprinkle with sherry, then grated mozzarella cheese. 
Bake for 15 to 20 minutes  in a 400° oven or until fish flakes easily. 
Each serving provides:
Calories: 273,Cholesterol: 95 mg, ,Sodium: 163 mg, Protein: 39 g
Potassium: 880 mg

Spicy Baked Fish

Maple Glazed Salmon with pineapple
Serves 4

½ C. Maple syrup, 2 T. Dijon Mustard
4 - 6oz salmon fillets, 1½ t. kosher salt, ½ t. pepper
½ fresh pineapple, 1 jalapeno, seeded, finely chopped;  2 cups cooked rice

Whisk syrup and mustard over medium heat until thickened, about 5 minutes. Set aside.

Place salmon in foil lined baking dish. Season with salt and pepper.  Slice pineapple and put on salmon, scatter jalapeno over, brush with syrup.

Broil 5-7 minutes.

Serve salmon with pineapple and rice. Drizzle syrup over all.

NUTRITION PER SERVING
CALORIES 557.83(32% from fat); FAT 19.54g (sat 3.83g); PROTEIN 36.86mg; CHOLESTEROL 100.36mg; CALCIUM 74.88mg; SODIUM 714.86mg; FIBER 1.4g; CARBOHYDRATE 57.76g; IRON 2.51mg

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Recipes

       email me at nlwjcars@aol.com

Tuna with Black Pepper, Artichokes, and Lemon
Serves 4

2 T. Olive oil , 1/2 red onion, thinly sliced.  
3 (6 oz jars artichokes, drained, halved)
1 lemon cut into eight slices
2 cloves garlic, thinly sliced
4 sprigs fresh thyme, optional
1 ½ # fresh tuna, cut into 1" cubes
1½ t. kosher salt, 1 t. black pepper

2 cups rice

Cook onion until soft about 3 minutes in oil. Add artichokes, lemon, garlic, thyme, and heat about 3 minutes. Remove.

Cook Tuna about 2 minutes until browned. Add artichoke mixture over, heat and serve over rice.

Tip:  Look for Artichokes packed in water or oil.

NUTRITION PER SERVING
CALORIES 405.19(19% from fat); FAT 8.67g (sat 1.38g); PROTEIN 45.37mg; CHOLESTEROL 76.54mg; CALCIUM 46.99mg; SODIUM 1001.47mg; FIBER 4.12g; CARBOHYDRATE 35g; IRON 2.52mg

Wild Pacific Salmon
served with Avocado Sauce

Broil Salmon 10-12 minutes until opaque on foil lined baking sheet. Put on oil and seasonings of salt & pepper.

Combine 1/2 large or small avocado, 1/4 C. sour cream, 1 T. mayonnaise or Vegennaise™, 1 tsp. lemon juice, 1 minced clove garlic, and 1/4 tsp. each of hot pepper, Worcestershire sauce, salt, & black pepper. Blend in Cuisinart or food processor.  Blend until smooth.

Place 2 tablespoons of sauce on each salmon fillet.

Makes 6 servings.  

Sesame Shrimp & Asparagus Stir-Fry  Serves 4
Prep time 25 minutes, Cook time 20 minutes

1 Cup Long grain white rice
2 Tbsp soy sauce (I use Bragg's Aminos)
1 Tbsp. seasoned rice vinegar
1 Tbsp grated peeled fresh ginger, 1 Tbsp sesame seeds
2 tsp. vegetable oil, I use flax seed oil
1 lb. asparagus, trimmed & cut diagonally into 2 inch pieces
1 pint cherry tomatoes
1 lb. cooked large shrimp, 1 tsp sesame oil

Prepare rice as directs. In cup stir together Braggs' Aminos, vinegar and ginger; set aside.
In nonstick skillet toast sesame seeds over medium heat about 4 minutes until golden. Transfer to small bowl.

In same skillet, heat vegetable oil over medium-high heat until hot. Add asparagus and cook 5 minutes until tender-crisp, stirring frequently. Stir sauce mixture and shrimp into asparagus mixture. Cook 1 minute to heat. Remove from skillet and stir in sesame oil. Serve by spooning rice onto plate with shrimp mixture on top and sprinkle with sesame seeds.

370 calories per serving. 31 grams protein, 45 carbs, 7 total fat(1gram saturated) 3 grams fiber, 880 mg sodium, 221 mg cholesterol.

Shrimp Pie
Debbie Lindeen 

1 can (8oz) Pillsbury Quick Crescent Dinner Rolls
2 eggs slightly beaten
1 T grated Parmesan cheese
2 C (8oz) Monterey Jack cheese
2 can (412 oz ea.) shrimp, drained
Salt, pepper

Separate crescent dough into 8 triangles.

Place 5 triangles in 9-inch pie plate, pressing together to form a crust.  Reserve 3 triangles for top crust.

Roll out remaining triangles so longest side is 9”. Cut into ½” strips. Twist strips, criss cross over filling and tuck under bottom crust to form a lattice top.

Press edge with fork to seal. Bake 325º for 40 Minutes until crust is golden brown.  Let stand a few minutes before cutting. Can add cut green pepper or mushrooms.

http://www.lwazcc.org/web/jcarstens/fish.htm

Sautéed Salmon Steaks


2 Salmon Steaks 6 oz each
4 slices lemon
1 Tbsp. oil, 1 Tbsp. butter, melted
1 tsp. soy sauce or liquid Aminos for less salt
Dash of garlic powder 

Combine butter, soy sauce or Aminos, and powder.

Heat oil in skillet; add salmon and baste with butter mixture.

Cook approximately 5 minutes or until brown on one side.

Turn, baste, placing lemon slices on top and cook until done or salmon flakes easily.  

Serves 2  

Poached Cod

Cover Co fillets with boiling salted water. (Leave out salt, if desired)

Season with 2 slices lemon, 2 slices onion, a sprig of parsley and several peppercorns.

Bring to a boil.  Cover, reduce heat and simmer. Allow 10 minutes poaching time per inch of thickness at its thickest part.  It should flake easily when tested in the thickest part.

Serve with a green salad. Vegetable of choice and whole grain bread and butter.