Seafood

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

Crab Parmesan Mushroom Cap

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.

Crab Parmesan Mushroom Cap

 

Print
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

  1. Preheat the oven to 350 degrees.
  2. Wash the mushrooms well, and carefully remove the the gills from each mushroom cap with a spoon.
  3. In a bowl, mix together the cream cheese, mayo, shredded parmesan, sour cream, onion powder and crab meat. 
  4. Grease the bottom of a baking dish (I use olive oil spray).
  5. Fill each mushroom cap with the crab parmesan mixture.
  6. 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.

Pan-Fried Flounder

categories: Posts, Recipes, Seafood

 

 

 

I don’t really get crazy with the type of fish I use in my cooking. Generally, I use tilapia (more for convenience since I can buy a frozen bag of tilapia filets) and shrimp – if you really want to count shrimp as a fish (and also because I can buy a convenient bag of frozen pre-cooked tail-off shrimp). I love salmon, but sometimes it gets a bit too fishy at home. So, I’ll leave salmon to my mom and the restaurant pros. I’m sure I’ll pick it back up sometime in the future.

Tilapia was starting to get boring. So I found this recipe for pan-fried flounder. Don’t let the name fool you. It’s not deep fried or bad for your health or anything like that, but you end up with a nice flaky, lightly browned filet that goes well with a number of veggie sides. This kind of fried won’t break your diet.

Pan-Fried Flounder Recipe

Ingredients

2 Flounder Filets
2 teaspoons Butter
1 cup of Flour sprinkled onto a dinner plate (this is enough flour for several flounder)
Salt
Pepper
Lemon wedges
 

Directions

Sprinkle salt and pepper onto the floured plate to make a basic seasoned flour.
Lay the flounder on the plate of flour and dust liberally on both sides. This  will turn golden and crunchy later.
Melt 1 teaspoon of butter in a large frying pan.
Add the flour coated flounder.
Fry the flounder for about 5 minutes each side on medium heat until golden. Add more butter if you love butter.
Serve with lemon wedges

 

Serving Size: 1 Flounder filet

Nutrition Information: Cals 254. Carbs 22g. Fat 7g. Protien 24g. Sodium 93mg. Sugar 1g.

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Grilled Dijon Tilapia

categories: Posts, Recipes, Seafood

 

I know I’m not the only one that struggles to maintain a yummy, yet healthy lifestyle. And having a food blog definitely doesn’t help. Although the holidays are really not an ideal time to get started on a diet, I figured if I didn’t start now, I’d put it off until the beginning of the year – like everyone else. Then end up miserable until Spring when – like most people – I’ll realize swimsuit season is creeping up and I still have Holiday weight to lose. It’s an endless cycle. That’s why, no matter how inconvenient it is now, I started.

For anyone that’s been on a restrictive diet (diets that don’t include sweets and carbs, the two things I love most), you know that the first few days are tough. You want to stick to the guidelines but you’re sick of salad and baked chicken with steamed broccoli – or in my case, asparagus. So, despite some limitations, I’m determined to find a way to still be able to cook delicious. I won’t divulge too much about which fad-diet I’m on as of late. I’ll wait until it actually yields results to share with everyone else. In the meantime, I can still cook meals that are just as delicious as full-fat meals and feel much better about myself and my health.

This recipe is so unbelievably easy. Serve with vegetables of choice.

 

 

Grilled Dijon Tilapia Recipe

Ingredients

2 Tilapia Filets
1 tablespoon Grey Poupon Dijon Mustard
Olive oil Spray
 

Directions

Heat your Panini grill, or grill pan
Spread Dijon mustard in a thin layer over both sides of the tilapia filets
Coat the grill with spray olive oil, place fish on grill. Cook until done. If you’re using a grill pan it may take a bit longer – don’t forget to flip the filets over.
Serve with veggies.