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Core Seafood Recipes

Page history last edited by PBworks 12 years ago


Core Crab Cakes


1 lb crab meat

3 T FF plain yogurt

1/2 cup quick oats

2 T dijon mustard

1 T lemon juice

1 T Worcestershire sauce

1 egg

1/4 cup diced red bell pepper

2 T finely diced shallots

2 T parsley

2 t Old Bay Seasoning

olive oil


In a large bowl, combine all ingredients except the olive oil. Cover and refrigerate for 2-12 hours prior to shaping into patties.


Shape mixture into cakes. Drizzle just enough olive oil into a large non-stick skillet to ease the browning process. Heat pan over medium-high heat. Brown cakes on both sides. If you prefer, bake them in a 400* preheated oven in a glass baking dish coated with cooking spray. Keep an eye on them; they will crisp up quickly.




Mexican Tilapia

Yield: 4 servings


1/4 tsp chili powder

1/4 tsp ground cumin

15 oz canned tomatoes with green chilies

1 Tbsp I Can't Believe It's Not Butter! Spray

16 oz raw tilapia

1/4 cup shredded fat-free cheese (any kind)


Pat fish dry and place in baking dish. Spray fish with Butter Spray. Sprinkle with Cumin and Chili Powder to taste. Bake at 400 for about 15 minutes. Remove from oven. Drain tomatoes and spoon evenly over fish. Sprinkle evenly with the Cheese. Bake for an additional 10 minutes.




Tuscan Cod


1 t olive oil

1/2 c thinly sliced onions

1/2 c diced red pepper

1 clove garlic, minced

1 c chopped tomato

1 T capers

1/4 t ground cumin

1/8 t red pepper flakes

2 (6 oz) cod fillets


Heat oil in large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; saute 2 minutes. Add tomato, capers, cumin & pepper flakes.


Add fish to skillet, spooning sauce over fish. Cover and cook 10 - 15 minutes or until fish flakes easily when tested with fork.


Yield: 2 servings (fiber: 2.7 g. calories: 214 fat: 4 g)




Grilled Spicy Fish

Yield: 4 servings


4 red snapper or orange roughy fillets (6 ounces each)

1 T olive oil

2 tsp paprika

1 tsp salt

1 tsp onion powder

1 tsp garlic powder

1/2 tsp cayenne pepper

1/4 tsp white pepper

1/4 tsp each dried oregano, basil and thyme


Brush fish with oil. In a small bowl, combine the seasonings; sprinkle over fish and press into both sides. Cover and refrigerate for 30-60 minutes.


Coat grill rack with nonstick cooking spray before starting the grill. Grill filets uncovered, over medium heat for 3-4 minutes on each side or until fish flakes easily with a fork.


One serving (1 fillet) equals 154 calories, 5 g fat, 34 mg cholesterol, 694 mg sodium, 1 g carbohydrate, trace fiber, 25 g protein.




Easy Baked Salmon Fillets


1 1/2 pounds salmon fillets, cut for serving

2 teaspoons fresh dill

2 tablespoons fat-free mayonnaise

2 lemons, juiced

salt and pepper to taste

12 sprigs dill weed


Optional Accompaniment:

3 cups cooked brown rice -- hot

3 tablespoons onion -- finely chopped


Preheat oven to 400°. In a baking dish, arrange fillets with skin side down, do not overlap. Squeeze the lemon juice over the fillets. Sprinkle with dill and add salt and pepper. Let stand for 15 minutes.


Bake in a preheated oven about 12 minutes for each inch of thickness. Move baking dish to rack near broiler element. Switch oven to broil for a few minutes, until mayonnaise begins to brown.


Toss rice with onion and serve with fish.




Balsamic Salmon


1 oz olive oil cooking spray

1 pound salmon fillet(s), with or without skin (3-4 fillets, can use frozen)

1 Tbsp lemon pepper

14 oz Swanson Fat-Free Chicken Broth

1 tsp Italian seasoning

3 Tbsp balsamic vinegar

1 1/2 Tbsp cornstarch (points)

2 cup cooked brown rice


Spray pan with cooking spray, heat pan, add salmon cook until browned. Turn Salmon and seson with lemon pepper. Add 1/2 cup of broth add Italian seasonings. Bring to boil. Cover and cook over low heat 5 minutes or until done.


Remove salmon and keep warm. Mix remaining broth, vinegar and cornstarch. Add to pan and cook and stir until mixture boils and thickens. Place rice on serving plate and top with salmon. Spoon sauce over all. Serves 3-4.




Salmon Patties With Lemon Cream Sauce

Yield: 6 servings


1 (14 3/4-ounce) can salmon, drained and flaked

2 egg whites, slightly beaten

3/4 cup oatmeal

1/2 cup chopped onion

Salt and pepper to taste

1 tablespoon butter

Lemon-Sour Cream Sauce (see recipe below)

Lemon wedges


In a large bowl, combine salmon, egg, bread crumbs, onion, salt, and pepper; shape into six equal-sized patties.


In a large frying pan over medium heat, melt butter. Add salmon patties and brown on both sides. Remove from heat, transfer onto a serving platter, and serve with Lemon-Sour Cream Sauce and lemon wedges.


Lemon Cream Sauce


1 cup fat-free sour cream

1 teaspoon grated lemon zest

2 tablespoons fresh lemon juice

1/2 teaspoon sugar


In a medium bowl, combine sour cream, lemon zest, lemon juice, and sugar; mix until well blended.




Pan-Seared Tuna with Lime Pepper Crust


4 tuna steaks (3/4 to 1-inch thick, about 6 ounces each)

Zest and juice of one (1) lime

2 teaspoons dried thyme leaves

1/2 to 1 teaspoons coarsely ground black pepper

1/4 teaspoon salt

1 to 2 teaspoons extra-virgin olive oil

Extra-virgin olive oil


NOTE: You can substitute 1 1/2 teaspoons grated lemon zest and 2 tablespoons freshly squeezed lemon juice in place of the lime.


Rinse the tuna steaks and pat dry with paper towels. Grate the zest from the lime (you should have about 1 1/2 teaspoons), then squeeze the juice and set aside.


In a small bowl, combine lime zest, thyme, pepper and salt; stir to mix. Lightly rub both sides of the tuna steaks with olive oil. Rub the seasoning mix on the tuna steaks; coating them well.


Using a heavy bottomed sauté pan or a cast-iron pan, warm the olive oil. Increase the heat to high and place the tuna in the pan. Sear for 1 minute, then turn over carefully, reducing the heat to medium. Sear the other side for 1 more minute until medium rare. (Do not overcook the tuna or the meat will become dry and lose its flavor.) Pour the lime juice over the tuna steaks right after you take them from the stove, then serve.




Shrimp & Artichoke Garlic Pasta


1 TBS olive oil

3 TBS minced garlic

3 TBS basil paste

6 marinated artichoke hearts (in brine)

4 oz (uncooked) whole wheat egg noodles

18-20 cooked medium shrimp

2-3 TBS FF parmesan cheese

fresh ground black pepper (to taste)


Boil pasta (per package directions) while heating olive oil in pan over medium heat.


Add garlic to olive oil and saute 2-3 minutes (do not brown). Add artichoke hearts and basil to pan and heat through (artichokes will break down while you mix).


Add a couple tablespoons of pasta water to pan to thicken sauce. (I also added a little of the juice from the artichoke jar.)


Add cooked/drained pasta and shrimp to pan and toss with garlic/artichoke mixture. Allow to heat through (maybe 4-5 minutes).


Toss in cheese, melt, and top with fresh ground black pepper to taste.




Shrimp in Garlic Sauce

Yield: 6 (1/2 cup) servings; 1 point per serving


2 t extra-virgin olive oil

1 onion, finely chopped

3 garlic cloves, minced

¾ lb. medium shrimp, peeled & deveined

¾ t paprika

½ t ground cumin

½ t salt

2 T dry sherry (points)

1 T fresh lemon juice

¼ c chopped fresh parsley


Heat a large nonstick skillet over medium-high heat. Swirl in the oil, then add the onion and garlic. Cook until the onion and garlic begin to soften, 3-4 minutes.


Add the shrimp, paprika, cumin & salt; cook, stirring occasionally, just until the shrimp are opaque, about 4 minutes. Add the sherry and lemon juice, and cook 1 minute longer.


Remove from the heat and stir in the parsley. Serve warm or at room temperature. Becomes more flavorful when made in advance.




Grilled Lime-Teriyaki Shrimp

Yield: 2 servings


3 tablespoons lime juice

2 tablespoons olive oil

2 tablespoons reduced-sodium teriyaki sauce (points)

1 tablespoon balsamic vinegar

1 tablespoon Dijon mustard (points)

1 teaspoon garlic powder

6 drops hot pepper sauce

6 uncooked jumbo shrimp, peeled and deveined


Combine the first seven ingredients in a large resealable plastic bag; add shrimp. Seal bag and turn to coat. Refrigerate for 1 hour, turning occasionally.


If grilling the shrimp, coat grill rack with nonstick cooking spray before starting the grill. Drain and discard marinade. Thread shrimp onto two metal or soaked wooden skewers. Grill, covered, over medium heat or broil 4 in. from the heat for 3-4 minutes on each side or until shrimp turn pink.


Nutrition Facts: 3 shrimp equals 119 calories, 4 g fat (1 g saturated fat), 168 mg cholesterol, 301 mg sodium, 2 g carbohydrate, trace fiber, 18 g protein.



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