Pan Seared Tilapia with Cherry Tomatoes and Basil

Pan Seared Tilapia with Cherry Tomatoes and Basil

TOTAL TIME: 0:20

SERVES: 2

INGREDIENTS

2 tilapia fillets

kosher or sea salt

Fresh cracked black pepper

2 tbsp. unsalted butter

2 clove garlic

½ c. dry white wine

½ lb. cherry tomatoes

½ tsp. kosher or sea salt

½ c. chopped fresh basil

DIRECTIONS

1-Rinse and pat dry the tilapia fillets. Season with salt and pepper.

2- Heat a large skillet over medium-high heat. Melt 1 tablespoon of butter and then add the tilapia fillets. Cook 1 to 2 minutes on each side or until golden and cooked through. Remove the fillets from the pan and set aside.

3- In the same pan over medium heat, add the remaining tablespoon of butter and then stir in the garlic. Cook for 1 minute or until soft.

4- Pour in the wine and salt, and increase the heat to high. Cook for 1 to 2 minutes, or until the wine is reduced in half. Stir in the tomatoes and cook for 1 minute more.

5- Plate the tilapia and spoon the tomato/wine mixture over the fillets. Garnish with the basil.

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Clean Eating Baked Thai Salmon Recipe

Clean Eating Baked Thai Salmon Recipe

Servings Per Recipe: 6

Ingredients

6 x 6 oz sockeye salmon fillets, skin on or off

Pinch of salt

1/2 cup + 2 tbsp Thai sweet chili sauce, divided

2 - 3 tbsp green onions, chopped

Cooking spray (like Misto)

Directions

1- In a large baking dish, lay down salmon fillets in a row. Each fillet - sprinkle with a pinch of salt and top with 1 tbsp Thai sweet chili sauce. Brush or rub with your fingers to coat fish with sauce evenly on top, bottom and sides. Cover and let marinate in the fridge for at least 2 hours or overnight is the best (up to 24 hours).

2- Turn on oven's broiler on High and position top oven rack 5" - 6" below the heat source. Line large baking sheet with unbleached parchment paper, spray with cooking spray and place salmon fillets skin side down (if any). Coat with remaining marinade from the dish (if any).

3- Broil for 8 minutes, rotating baking sheet once. Remove from the oven and brush top of each fillet with 2 tsp of Thai sweet chili sauce. Return to the oven and broil for another 5 minutes or until salmon has caramelized. Serve hot garnished with green onions, extra sauce (if desired) with brown rice or quinoa on a side

Amount Per Serving = 1 fillet:

Calories: 421.7

Total Fat: 18.3 g

Cholesterol: 145.0 mg

Sodium: 435.0 mg

Total Carbs: 15.8 g

Sugars: 13 g

Dietary Fiber: 0.0 g

Protein: 45.0 g

[source]

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Crispy Shrimp Po' Boy Burgers

YIELD: 4 SANDWICHES

SERVES: 4

INGREDIENTS

2 tsp. vegetable oil

1 c. vegetable oil

½ c. celery

½ c. green bell pepper

½ c. onion

1½ tsp. Cajun seasoning

1 clove garlic

2 scallions

1½ lb. medium shrimp

2 large eggs

1¾ c. panko (dried Japanese breadcrumbs)

½ tsp. salt

6 oz. andouille sausage

½ c. light mayonnaise

4 piece French bread

2 c. Shredded romaine lettuce

6 slice tomato

DIRECTIONS

1- Heat 2 teaspoons oil in a nonstick skillet. Add celery, green bell pepper, onion, and Cajun seasoning. Cook over medium-low heat, stirring occasionally, until softened, about 6 minutes. Stir in garlic and cook 1 minute. Remove skillet from heat; stir in scallions and let cool.

2- In a food processor, finely chop 1 cup of the shrimp. With a chef's knife, coarsely chop remaining shrimp.

3- In a bowl, beat eggs with a fork. Add shrimp, 3/4 cup of the breadcrumbs, salt, and reserved cooked vegetables. Stir well to combine. Cover and refrigerate 30 minutes.

In same nonstick skillet, cook andouille until lightly browned, 8 minutes. Drain on paper towels; let cool. In a small bowl, stir andouille and mayonnaise.

4- Heat remaining 1 cup of the oil in a skillet over medium heat until hot. Spread remaining 1 cup of the breadcrumbs on a piece of waxed paper. Shape shrimp mixture into 6 long oval patties, about 3/4-inch thick. Gently coat patties with breadcrumbs. Cook patties 5 minutes per side, or until browned and cooked through; drain on paper towels.

5- Spread andouille mayonnaise on cut sides of bread. Place lettuce, burgers, and tomatoes on bottom halves of bread. Replace tops.

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Shrimp Burgers with Mango-Avocado Salsa

Shrimp Burgers with Mango-Avocado Salsa

TOTAL TIME: 0:35

PREP: 0:25

COOK: 0:10

SERVES: 4

INGREDIENTS

MANGO-AVOCADO SALSA:

1 small ripe mango

1 small firm-ripe Hass avocado

¼ c. red bell pepper

2 tbsp. diced red onion

1½ tbsp. fresh lime juice

1½ tbsp. Chopped cilantro

¼ tsp. kosher salt

¼ tsp. Black pepper

BURGERS:

2 slice white sandwich bread

1½ lb. shrimp

2 tbsp. coarsely chopped cilantro

2 tbsp. snipped fresh chives

1 tsp. garlic paste

¼ c. finely diced radish

¼ c. finely diced celery

2 tbsp. low-fat mayonnaise

1 tsp. grated lemon zest

1 tbsp. lemon juice

¾ tsp. kosher salt

¼ tsp. Freshly ground black pepper

4 whole-wheat sesame hamburger buns

1 c. mixed salad greens

DIRECTIONS

1- Salsa: Combine all ingredients in a bowl.

2- Burgers: Pulse bread in a food processor until fine crumbs form; transfer to a bowl. Add shrimp, cilantro, chives, and garlic paste to food processor and pulse until shrimp are finely chopped and form a chunky paste (do not puree — make sure to leave some texture).

3-Add shrimp mixture to bread­crumbs along with radish, celery, mayo, lemon zest, lemon juice, salt, and pepper; stir to combine. With moistened hands, gently shape 4 burgers, about 1 inch thick. Refrigerate burgers.

4- Prepare an outdoor grill with a medium-hot fire (or heat a stovetop grill pan over medium heat). Spray burgers on both sides with cooking spray. Grill 3 to 4 minutes per side, until golden and just cooked through in centers. Toast buns on grill 1 to 2 minutes. Put salad greens on bun bottoms and top with burgers. Spoon salsa over burgers and cover with bun tops. Serve with remaining salsa.

[source]

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Rustic Pasta Toss with Tuna and Tomatoes

Rustic Pasta Toss with Tuna and Tomatoes

TOTAL TIME: 0:30

PREP: 0:15

YIELD: 6 MAIN-DISH SERVINGS

INGREDIENTS

salt

Pepper

1 lb. campanelle or fusilli pasta

2 medium zucchini

1 medium yellow squash

1 pt. cherry or grape tomatoes

¼ c. pitted kalamata olives

¼ c. fresh flat-leaf parsley leaves

3 tbsp. red wine vinegar

¼ c. extra-virgin olive oil

1 clove garlic

2 can tuna in water

DIRECTIONS

1-Heat large covered saucepot of salted water to boiling on high. Add pasta; cook minimum time that label directs.

2-Meanwhile, trim zucchini and squash, cut into quarters lengthwise, then cut into thin slices crosswise. Slice tomatoes in half. Slice olives and finely chop parsley.

3-In large bowl, whisk vinegar, oil, garlic, 1/4 teaspoon salt, and 1/8 teaspoon freshly ground black pepper; stir in tomatoes.

4-Drain pasta well. Add to tomato mixture along with tuna, zucchini, squash, olives, and parsley. Toss until well mixed.

[source]

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Niçoise-Style Chopped Salad

Niçoise-Style Chopped Salad

TOTAL TIME: 0:30

PREP: 0:10

COOK: 0:20

SERVES: 4

INGREDIENTS

8 oz. green beans, trimmed and halved

4 large eggs

8 oz. oil-packed canned tuna, drained

1/4 c. olive oil

2 tbsp. Dijon mustard

2 tbsp. red wine vinegar

kosher salt

Black pepper

2 romaine hearts, sliced

8 oz. oil-packed canned tuna

2 c. cherry tomatoes, halved

DIRECTIONS

1- Bring a medium saucepan of salted water to boil over medium-high heat. Cook green beans until crisp-tender, 1 minute. Remove with a slotted spoon and run under cold water, then transfer beans to a paper-towel lined plate to dry. Return water to a boil and gently lower in eggs with a slotted spoon. Cook eggs 9 minutes, then drain and run under cold water. Peel eggs and quarter lengthwise.

2- Whisk oil, mustard, vinegar, and a pinch each of salt and pepper in a large bowl. Add romaine and toss to combine. Divide between serving bowls and top with tuna, tomatoes, olives, green beans, and eggs, dividing evenly.

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GUAJILLO SHRIMP AND AVOCADO TOSTONES

GUAJILLO SHRIMP AND AVOCADO TOSTONES

Yield:20 appetizers  servings of 1 appetizer

INGREDIENTS

8   dried guajillo peppers, stemmed

4 cups water

2 tbsp honey

1   garlic clove, peeled

3/4 tsp salt, divided

2 medium green plantains, peeled

1/4 cup vegetable oil, divided

20   uncooked large shrimp (21-25 per lb), peeled and deveined

1   avocado, peeled and seeded

2 tbsp finely chopped fresh cilantro

1 tbsp lime juice

 Additional chopped fresh cilantro (optional)

DIRECTIONS

Place peppers and water into Large Micro-Cooker®; microwave, covered, on HIGH 6-8 minutes or until soft. Reserve 1 cup of the liquid; drain remaining. Place peppers, 1/2 cup of the reserved liquid, honey, garlic and 1/2 tsp of the salt into blender. Blend until a smooth paste forms, adding additional reserved liquid as needed. Press paste through (5-in.) Strainer; set aside.

Cut plantains on a bias into twenty 1/4-inch-thick slices. Heat half of the oil in (10-in.) Skillet over medium heat 1-3 minutes or until shimmering. Cook plantains in two batches 3-4 minutes or until light brown, turning once. Flatten plantains with flat side of Meat Tenderizer. Add remaining oil to Skillet; cook plantains again in two batches 3-4 minutes or until crisp, turning once. Transfer tostones to serving platter. Add shrimp to Skillet; cook 3-4 minutes or until cooked through, turning once. Remove Skillet from heat and stir in pepper paste.

Combine avocado, cilantro, juice and remaining salt in Small Batter Bowl; mash using Mix ‘N Masher. Top tostones with avocado mixture and shrimp; garnish with additional cilantro, if desired.

Nutrients per serving:

Calories 90, Total Fat 4.5 g, Saturated Fat 0 g, Cholesterol 10 mg, Carbohydrate 10 g, Protein 4 g, Sodium 170 mg, Fiber 1 g

(SOURCE)

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MINI CRAB CAKES ON ENDIVE LEAVES

MINI CRAB CAKES ON ENDIVE LEAVES

Yield:

24  servings of 1 appetizer

INGREDIENTS

1   lemon

1 can (8 oz/250 g) lump crabmeat, drained and patted dry

6 tbsp (90 mL) finely chopped fresh fennel, divided

1/4 cup (50 mL) finely chopped fresh parsley, divided

3 tbsp (45 mL) finely chopped shallot, divided

1 tbsp (15 mL) Dijon mustard, divided

1/2 cup (125 mL) sour cream, divided

1 tbsp (15 mL) all-purpose flour

1/2 tsp (2 mL) salt

2 tbsp (30 mL) capers, chopped

3-4 heads Belgian endive (24 leaves)

DIRECTIONS

Zest lemon using Microplane® Adjustable Fine Grater to measure 1⁄2 tsp (2 mL) zest. Juice lemon to measure 2 tsp (10 mL) juice. Combine zest, juice, crabmeat, 2 tbsp (30 mL) of the fennel, 2 tbsp (30 mL) of the parsley, 1 tbsp (15 mL) of the shallot, 1 tsp (5 mL) of the mustard, half of the sour cream, flour and salt in Classic Batter Bowl; mix gently.

Using Small Scoop, drop 24 scoops of crabmeat mixture onto parchment paper; form into 1-in. (2.5-cm) disks. Spray (12-in./30-cm) Skillet with vegetable oil. Place crab cakes into Skillet; cook over medium heat 4-6 minutes or until golden brown and crisp, turning once. Remove crab cakes from Skillet; drain on paper towels.

Combine remaining fennel, parsley, shallot, mustard, sour cream and capers in Small Batter Bowl. Trim stem ends of endive to measure about 3 1⁄2-4 in. (9-10 cm) long. Spread sauce evenly over endive leaves; top with crab cakes.

Nutrients per serving:

Calories 20, Total Fat 1 g, Saturated Fat .5 g, Cholesterol 10 mg, Carbohydrate 2 g, Protein 2 g, Sodium 160 mg, Fiber 0 g

(SOURCE)

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Tuna, broad bean and lemon pasta

Tuna, broad bean and lemon pasta

To Prep : 0:15To Cook:0:20 servings: 4 

Ingredients

 375g dried large shell pasta 

 1 1/2 cups frozen broad beans

 1/3 cup extra virgin olive oil

 4 green onions, thinly sliced

 4 garlic cloves, crushed

 1 long red chilli, thinly sliced (optional)

 425g can tuna in olive oil, drained

 2 tablespoons lemon juice

 2 teaspoons lemon zest

 Shaved parmesan, to serve

Directions :

 1-Cook pasta in a saucepan of boiling salted water, following packet directions, until tender. Drain, reserving 1/4 cup cooking liquid.

2-Prepare beans following packet directions.

 3-Heat oil in a large, deep non-stick frying pan over medium-low heat. Add onion, garlic and chilli, if using. Cook for 1 minute. Add tuna, broad beans and lemon juice. Cook for 1 minute or until combined.

4-Add pasta, reserved cooking liquid and lemon zest to pan. Season with salt and pepper. Cook, tossing, for 1 to 2 minutes or until combined and heated through. Sprinkle with parmesan. Serve.

Energy 2906kJ

Fat saturated 5.10g

Fat Total 29.60g

Carbohydrate sugars g

Carbohydrate Total 66.80g

Dietary Fibre 7.30g

Protein 36.30g

Cholesterol 37.00mg

(source)

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Creamy Garlic Pasta with Shrimp & Vegetables

Creamy Garlic Pasta with Shrimp & Vegetables

Makes: 4 servings, about 2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

6 ounces whole-wheat spaghetti

12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces

1 bunch asparagus, trimmed and thinly sliced

1 large red bell pepper, thinly sliced

1 cup fresh or frozen peas

3 cloves garlic, chopped

1 1/4 teaspoons kosher salt

1 1/2 cups nonfat or low-fat plain yogurt

1/4 cup chopped flat-leaf parsley

3 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1/2 teaspoon freshly ground pepper

1/4 cup toasted pine nuts (optional)

Directions :

1- Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.

2- Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Per serving: 385 calories; 6 g fat (1 g sat, 3 g mono); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 658 mg sodium; 887 mg potassium.

(source)

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Steamed Salmon with Chard, Pine Nuts, and Raisins

Steamed Salmon with Chard, Pine Nuts, and Raisins

YIELD: 4 servings

ACTIVE TIME: 5 minutes

TOTAL TIME: 15 minutes

INGREDIENTS

4 salmon fillets, about 1 1/2 pounds

Salt and pepper to taste

2 large handfuls mixed herbs such as parsley, dill, or chervil

2 bunches swiss chard (or kale), stemmed and torn into small pieces

1/4 cup pine nuts, toasted

1/4 cup raisins, soaked for ten minutes in warm water

Olive oil, for finishing

DIRECTIONS

1.Bring 1 inch of water to boil in the bottom of two pots fitted with a steamer insert. Season the salmon fillets liberally with salt and pepper. Lay the mixed herbs in the bottom of the steamer basket and arrange the fillets on top of it. Cover the pot and steam until the salmon just begins to flake, about ten minutes.

2.When the salmon is halfway cooked, add the chard (or kale) to the second pot. Steam until tender, about 5 minutes. Sprinkle with salt and toss well to combine.

3.Divide the kale between four plates, then transfer the fillets on top. Garnish with the pine nuts and raisins, and drizzle the whole dish with olive oil. Serve with sea salt as needed.

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Beach Shrimp

Beach Shrimp

Recipe Time

Prep:  10 Minutes

Bake:  25 Minutes

Yield: Makes 6 to 8 servings

Ingredients

3 pounds unpeeled, large raw shrimp*

1 (16-oz.) bottle Italian dressing

1 1/2 tablespoons freshly ground pepper

2 garlic cloves, pressed

2 lemons, halved

1/4 cup chopped fresh parsley

1/2 cup butter, cut up

Directions

1. Place first 4 ingredients in a 13- x 9-inch baking dish, tossing to coat. Squeeze juice from lemons over shrimp mixture, and stir. Add lemon halves to pan. Sprinkle evenly with parsley; dot with butter.

2. Bake at 375° for 25 minutes, stirring after 15 minutes. Serve in pan.

*3 lb. frozen peeled, large raw shrimp, thawed according to package directions, may be substituted. Prepare recipe as directed, reducing pepper to 1/2 tsp.

(SOURCE)

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Shrimp, Leek, and Spinach Pasta

Shrimp, Leek, and Spinach Pasta

 

serves : 4 

Total Time mins 

Ingredients

3/4pound gemelli, fusilli, or other short pasta

2tablespoons unsalted butter

2 leeks (white and light green parts only), halved lengthwise then crosswise

kosher salt and black pepper

1pound peeled and deveined medium shrimp (raw)

finely grated zest of 1 lemon

3/4cup heavy cream

10ounces baby spinach (about 12 cups)

Directions

1-Cook the pasta according to the package directions; drain and return it to the pot.

2- Meanwhile, heat the butter in a large skillet over medium heat. Add the leeks, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until the leeks have softened, 3 to 5 minutes.

3-Add the shrimp and lemon zest and cook, tossing frequently, until the shrimp is opaque throughout, 4 to 5 minutes more.

4- Add the cream and ½ teaspoon salt to the pasta in the pot and cook over medium heat, stirring, until4 slightly thickened, 1 to 2 minutes. Add the shrimp mixture and the spinach and toss to combine.

(SOURCE)

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