Healthy Fish and Seafood Recipes

Ingredients

2 lbs. white fish fillets (halibut, sea bass)
2 Tbsp. olive oil
1/2-tsp. lite garlic salt
1/2-tsp. marjoram leaves
1/3-tsp. thyme leaves
1/2-tsp. garlic powder
1/8-tsp. white pepper
2 bay leaves
1/2-cup chopped onion (mavi onion is best)
1/2-cup of white wine or skim milk
Lime/lemon wedges to garnish

Instructions

Preheat oven to 350 degrees. Wash fish, pat dry and place in dish. Combine oil with lite garlic salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika. Pour wine or skim milk over all. Bake, uncovered, for 20 to 30 minutes or until fish flakes easily with a fork. Serve with lime or lemon wedges. Makes 4 servings.

Ingredients

1-lb. red snapper fillets, cut into 3-inch cubes
2 teaspoons powdered rosemary
1/2-tsp. black pepper
2 fresh lemons, peeled and finely diced
1/2-cup chopped fresh parsley

Instructions

Sprinkle fish generously with powdered rosemary and black pepper. Arrange in a nonstick baking pan. Bake at 325 F. 15-220 minutes, or until fish flakes easily when tested with a fork. Remove to serving plate. Cover with lemons. Sprinkle with parsley.

Variations: Substitute black cod or monkfish for red snapper.

Ingredients

1 tsp. each salt and cayenne pepper
3/4 lb. medium-sized peeled raw shrimp
1 tbs. canola oil
3 large garlic cloves
3/4 cup sliced green onion
1-1/2 cups snow peas, strings removed
4 cups chopped vegetables, such as red or green pepper, carrots, celery, broccoli
2 tbs. chicken or vegetable broth
1 tbs. lemon zest

Instructions

Toss shrimp with salt & cayenne. Heat oil, on high, in non-stick pan. Saut? shrimp, stirring often, about 2 minutes. Remove shrimp. In the same pan, saut? garlic and green onions for about 1 minute. Add peas, vegetables and chicken broth. Reduce heat to medium and cook for about 3 minutes, until vegetables are crisp-tender. Return shrimp to pan, with lemon zest and cook for 1 more minute. Serve with rice.

Serving Information
Servings: 6 ?Fat: 2,5g ?Calories: 153

Ingredients

1 lb large shrimp, cleaned, peeled and deveined
1 cup fresh pineapple, cut into strips
1 Vidalia onion, sliced
1 red & 1 green bell pepper, sliced
1 dash hot sauce
1 tbsp extra virgin olive oil
1 cup fresh cilantro, minced

Instructions

Preheat grill. Toss ingredients together in a bowl and set aside. Grill shrimp and vegetables over medium flame for about 5 minutes, or until shrimp are pink and vegetables are seared. Serve in pitas.

Serving Suggestion: Add 1 tablespoon avocado to each pita.

4 servings

Ingredients

12 oz. tuna in water -- drained and flaked
1/2 cup fat-free mayonnaise
4 whole hard-boiled egg whites - sliced
1/2 tsp. black pepper

Instructions

In a mixing bowl, combine tuna, mayonnaise, egg whites, and black pepper.

140 Calories; 1g Fat (5% calories from fat); 25g Protein; 6g Carbohydrate; 26mg Cholesterol; 723mg Sodium