Fish & Seafood

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Grilled Lobster with Garlic Butter and Lemon Sauce


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 20 mintues
  • Cook Time: 10 minutes
  • Total Time: 23 minute
  • Yield: 4 1x

Description

Lobster tails are extra lean protein rich in zinc, phosphorous, vitamins B12 and E, magnesium, and omega-3 fats.  They are tender, sweet, and rich in flavor. And cook in only 10 minutes!


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Ingredients

For Marinade and Dipping Sauce:

4 Lobster tails (56 oz. each)

1/4 cup butter

2 garlic cloves, crushed

Juice of one large lemon

Parsley, coarsely chopped


Instructions

  1. Rinse and butterfly lobster tails. See video on how to butterfly lobster tails: https://www.google.com/search?q=how+to+butterflylobster+tsil+video&ie=UTF-8&oe=UTF-8&hl=en-us&client=safari#kpvalbx=_xR63XtW8NMTh-gTl8qTYDA66
  2. Make marinade: melt butter, add garlic and lemon. Drizzle over butterflied lobster tails.
  3. Grill or bake at 350 degrees with meat side up for about 10 minutes. Broil for one minute to get charred look.
  4. Make dipping sauce with butter, garlic, and lemon while lobster tails are cooking.
  5. Place cooked tails on a platter. Decorate with lemon slices and parsley.

Notes

Serves: 4

Serving Size:  1 tail

Calories per Serving: 272

Grams Protein:  23

Grams Fat: 18

Equivalents: 5 ounces extra lean protein and 3 fats

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Shrimp Tacos with Fresh Pico de Gallo


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30
  • Yield: 8 1x

Description

Shrimp is a lean protein and very low in saturated fat. Although shrimp has dietary cholesterol, researchers have not found a strong correlation between dietary cholesterol and high blood cholesterol levels. Nutrition experts and the American Heart Association recommend avoiding saturated fat and trans fatty acids or hydrogenated fats for heart health.


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Ingredients

Shrimp

  • 1 pound Argentinian Red Shrimp, uncooked, peeled and deveined (fresh or frozen)
  • 1 tsp. cumin
  • 1 tsp. chili powder
  • ½ tsp. cayenne pepper
  • ½ tsp. crushed red pepper flakes
  • ½ tsp. garlic powder
  • 1 Tbsp. olive oil
  • 8 flour or corn tortillas
  • 1 avocado, peeled, pitted, and sliced
  • 8 Tbsp. Cotija cheese

Pico de gallo

  • 6 Roma tomatoes, seeded and chopped
  • ½ red onion, chopped
  • 1 Tbsp. olive oil
  • 2 Tbsp. lime juice (1 lime)
  • Salt and pepper to taste
  • ½ bunch cilantro, chopped

Instructions

  1. Marinate shrimp: Mix cumin, chili powder, cayenne pepper, red pepper flakes and garlic powder in a large Ziplock freezer bag. Add shrimp to mixture, mix and coat shrimp well. Let sit while preparing pico de gallo.
  2. Pico de gallo: Add all ingredients in a medium mixing bowl. Refrigerate while cooking the shrimp.
  3. In a large skillet, coated with olive oil spray, over medium heat, cook shrimp mixture until shrimp are opaque.
  4. Assemble tacos with tortilla, cooked shrimp, pico de gallo, avocado and a tablespoon of crumbled Cotija cheese.
  5. Enjoy!

Notes

  • Serving size;  2 tacos
  • Calories: 338
  • Grams carbohydrates: 33
  • Grams protein: 32
  • Grams fat: 25
  • Equivalents: 4 lean proteins, 2 starches, 2 fat

 

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SPICY SHRIMP TACOS with CILANTRO LIME SLAW


  • Author: Alicia Calvo, MPH, RD, CDCES, CEDRD adapted from pinch of yum
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30
  • Yield: 8 1x

Description

Homemade spicy shrimp tacos with creamy cilantro-lime slaw- ready in 30 minutes and is loaded with flavor!


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Ingredients

For cilantro-lime dressing

  • 1/8 cup canola oil
  • 1/4 cup water
  • 1/2 cup chopped green onions
  • 1/2 cup cilantro leaves
  • 23 cloves garlic (less if you’re sensitive to garlicky things)
  • 1/2 teaspoon salt
  • Juice of 2 limes
  • 1/2 cup light sour cream

For the shrimp tacos

  • 1 lb. shrimp, peeled and deveined, tails removed
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon cayenne pepper (more or less to taste)
  • 23 cups shredded green cabbage
  • 8 small corn tortillas
  • 1 avocado
  • Cotija cheese and additional cilantro for topping
  • Lime wedges for serving

Instructions

  1. Pulse all the sauce ingredients except the sour cream in a food processor. When mostly smooth, add the sour cream and pulse until combined. Taste and adjust as needed. Set aside.
  2. Heat a drizzle of oil a large skillet over medium high heat. Pat the shrimp dry with paper towels and place in a bowl or zip lock baggie. Toss and thoroughly coat shrimp with the spices. Pour the shrimp into the hot pan and sauté for 5-8 minutes, flipping occasionally, until the shrimp are cooked through.
  3. Toss some of the sauce (not all) with the cabbage until it the cabbage is coated to your liking. It should resemble a coleslaw – you want it to be enough sauce so the cabbage is weighed down a little bit. Use leftover sauce on top of the tacos or in other recipes.
  4. To serve tacos, smash a spoonful of avocado on the tortillas, top with a few pieces of shrimp, top with coleslaw, and finish with Cotjia cheese, cilantro, and lime wedges.

Notes

  • Serving size:  2 tacos
  • Calories per serving: 529
  • Grams Fat: 20
  • Grams Protein: 36
  • Grams Carbohydrate: 51
  • Equivalents: 5 extra lean proteins, 2 fats, 2 starches, 3 vegetables

 

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Herb Roasted Salmon


  • Author: Alicia Calvo, MPH, RD, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30
  • Yield: 4 1x

Description

This herb roasted salmon is moist and rich in protein, healthy omega-3 fatty acids, and vitamin D. Enjoy for a simple family dinner or party.


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Ingredients

  • 1 lb. Salmon filet
  • Kosher salt
  • Freshly ground black pepper
  • 2 Meyer lemons, 1 slices thinly and 1 juiced
  • 4 Tbsp. butter, melted
  • 3 cloves Garlic, minced
  • 1 tsp. Thyme
  • 1 tsp. Oregano
  • 1 tsp. Parsley

Instructions

  1. Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with foil and spray with olive oil spray.
  2. Sprinkle salmon filet with salt and pepper on both sides.
  3. Place salmon filet on lined baking sheet with skin side down. Place lemon slices around the fish.
  4. Pour the lemon juice and butter over the salmon and spread evenly over the fish.
  5. Season salmon with garlic, thyme, oregano and parsley.
  6. Bake until cooked through, about 10 – 15 minutes, depending on the thickness of your fish and your preference of doneness.
  7. Broil the salmon filet for 1 – 2 minutes until the fish is slightly blackened. Garnish with parsley and serve with lemon slices, baked potato, and roasted shave Brussels sprouts.

Notes

  • Calories per Serving: 320
  • Grams Protein: 32
  • Grams Fat: 20
  • Equivalents: 4 ounces lean protein

 

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Brown Sugar Glazed Chilean Sea Bass


  • Author: Alicia Calvo, MPH, RD, CDCES, CEDRD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30
  • Yield: 4 1x

Description

The brown sugar beautifully crystalizes the top of the Sea Bass. Serve over steamed Bok Choy and with brown rice.


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Ingredients

  • 1/3 cup of Sake wine
  • 3 Tbsp. of Brown sugar
  • 1/3 cup of low sodium Soy sauce
  • 1 Tbsp. Canola oil
  • 1 pound of Chilean Sea Bass

Instructions

  1. Mix first four ingredients.
  2. Marinate Sea Bass in mixture in a Zip-loc bag for two hours in the refrigerator.
  3. Remove sea bass from bag. Place in a pan lined with foil and sprayed with cooking spray.
  4. Sprinkle top of Sea Bass with a teaspoon of brown sugar.
  5. Wrap in foil and bake at 350 degrees for 15 minutes or until translucent.
  6. Open foil and let cook for 5 more minutes for brown sugar to glaze over.
  7. Serve over steamed Bok Choy and with mashed potatoes or brown rice.

Notes

  • Calories per serving: 248
  • Grams Carbohydrates: 10
  • Grams Protein: 28
  • Grams Fat: 15
  • Equivalents: 4 ounces extra lean protein

 

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BAKED FLOUNDER WITH PARMESAN CRUMBS


  • Cook Time: 20
  • Total Time: 25
  • Yield: 4 1x

Description

Serve with steamed baby carrots and spinach pasta.


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Ingredients

  • 1 ¼ lb. of flounder or white cod filets
  • ½ tsp. ground black pepper
  • ½ cup bread crumbs
  • ½ cup finely grated Parmesan cheese
  • 1 Tbsp. light butter
  • 1 tsp. olive oil

Instructions

  1. Pre-heat oven to 400˚.
  2. Rinse fish in cold water and dry with paper towel.
  3. Place fish in baking dish and season with salt and pepper.
  4. Mix Parmesan with bread crumbs, melted butter and olive oil.
  5. Sprinkle bread crumb mixture over fish. Bake for 20 minutes or until top is golden. Let stand for 5 minutes before serving.

Notes

  • Total Calories: 305
  • Carbohydrates: 7.5 g
  • Protein: 38 g
  • Fat: 22 g

Equivalents

  • 5 extra lean proteins
  • ½ Starch
  • 1 Fat