Category Archives: Seafood

Teriyaki Glazed Chicken and Shrimp Stir-Fry

Image

Ingredients

1 Tbsp. grape seed or extra virgin olive oil

1 lb. boneless, skinless chicken breasts, cut into 1 1/2 inch pieces

1 tsp. sesame oil

12 oz. jumbo shrimp, peeled and deveined (raw, fresh or frozen and thawed)

1 bell pepper (any color), chopped

1 can water chestnuts (drained)

4 cups broccoli florets

1 cup baby corn, chopped *see note*

2 scallions, sliced thinly

1 hot red chile pepper, seeded and sliced thinly (optional)

Teriyaki Sauce

1/2 cup pineapple juice (unsweetened)

1/2 cup chicken broth (reduced sodium)

1/4 cup cooking wine

3 Tbsp. soy sauce (reduced sodium)

2 Tbsp. honey

2 Tbsp. tapioca starch

1 Tbsp. minced fresh ginger

2 cloves garlic, minced

Directions

1. Prepare teriyaki sauce. In a medium bowl, whisk all sauce ingredients until combined and honey is dissolved.

2. Heat 1 tsp. grape seed oil in a large skillet over high heat. Add chicken and sesame oil and stir fry until browned (3-5 minutes). Transfer to a medium bowl.

3. In same skillet over high heat add 1 tsp. grape seed oil. Add shrimp and cook until pink (2-3 minutes). Transfer to bowl with chicken. Heat remaining tsp. oil and add bell peppers and broccoli, stir fry until tender-crisp (1-2 minutes).

4. Add cooked chicken and shrimp to skillet with vegetables, then add corn, water chestnuts and teriyaki sauce. Bring to a boil then reduce heat to medium and cook, stirring occasionally, until chicken and shrimp are cooked all the way through and vegetables are tender-crisp (about 3 minutes. sauce should thicken slightly). Sprinkle with scallions and optional chile.

Nutritional Informationper serving (1 1/4 cups)

calories: 280

total fat: 5 g

saturated fat: 1 g

monounsaturated fat: 1 g

polyunsaturated fat: 3 g

carbs: 23 g

fiber: 2 g

sugars: 9 g

protein: 33 g

sodium: 454 mg

cholesterol: 130 mg

*Note* feel free to add any other vegetables that you like. I like to add onions, pea pods, carrots and mushrooms. Most of these veggies you’ll want to add at the same time you stir fry the broccoli and bell peppers.

from clean eating

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Tilapia Piccata

Tilapia Piccata Recipe

Ingredients

  • 4 tilapia fillets (about 6 oz. each)
  • Salt
  • 1/4 cup all-purpose flour
  • 2 tablespoons olive oil
  • 3 tablespoons unsalted butter
  • 1/2 cup white wine
  • 1/4 cup lemon juice
  • 1 tablespoon capers
  • 2 tablespoons finely chopped fresh parsley

Directions

1. Sprinkle fish lightly with salt and dredge in flour on both sides to coat. Warm 1 Tbsp. each oil and butter in a large skillet over medium-high heat until butter melts. Sauté 2 fillets, turning once, until browned on both sides and cooked through, 3 to 4 minutes total. Transfer to a plate; cover with foil to keep warm. Repeat with another Tbsp. oil and butter and remaining fish.

2. Pour wine and lemon juice into skillet and bring to a boil. Remove from heat and stir in capers, parsley and remaining 1 Tbsp. butter; keep stirring until butter melts. Place each fillet on a plate, pour sauce over fish and serve immediately.

All You, January 2012

Nutritional Information

Amount per Serving

  • Calories: 414
  • Fat: 21g
  • Saturated fat: 8g
  • Protein: 43g
  • Carbohydrate: 8g
  • Fiber: 0.0g
  • Cholesterol: 133mg
  • Sodium: 479mg

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Salmon with Hoisin Glaze

Hey, folks! First of all, for anyone who may have noticed the absence of our Meatless Monday recipe, I would like you to know I will still be posting the recipe, just a bit delayed. I had it all ready to go yesterday but forgot to take pictures of it before we ate it and I didn’t want to post the recipe without the picture! Shame on me, right?! So, today I will be making another batch of them solely for the purpose of being able to take a picture for the post so keep an eye out for the delayed Meatless Monday recipe!

Now, to address today’s Tilapia Tuesday recipe…

if you read the heading or saw the picture you may have noticed that it’s not a Tilapia recipe, it’s salmon.

I know, I know, I’m way off track this week! First a delayed Meatless Monday recipe and now this…Salmon in place of Tilapia?! Craziness, I know. But please folks, bear with me, here. I mean, you can only think about tilapia for SO long before needing some variation. Besides, this looked too good to pass up and if you really wanted to, you could still use Tilapia. Give it a try and let us know what you think!

Salmon with Hoisin Glaze Recipe

Ingredients

  • 2 tablespoons hoisin sauce
  • 2 teaspoons low-sodium soy sauce
  • 1/2 teaspoon dark sesame oil
  • 4 (6-ounce) skinless wild salmon fillets
  • Cooking spray
  • 1 teaspoon sesame seeds
  • Lemon rind strips (optional)

Directions

  1. Preheat oven to 400°.
  2. Combine first 3 ingredients in a shallow dish. Add fish to dish, turning to coat. Marinate at room temperature 8 minutes, turning occasionally.
  3. Remove fish from marinade; discard marinade. Place fish on a baking sheet coated with cooking spray. Sprinkle fish evenly with sesame seeds. Bake at 400° for 8 minutes or until fish flakes easily when tested with a fork. Garnish with rind, if desired.
  4. Garlicky-spicy snow peas: Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add 1 pound snow peas and 1/4 teaspoon salt; sauté for 2 minutes. Stir in 2 teaspoons bottled minced garlic and 1/4 teaspoon crushed red pepper(I omitted this since I don’t care for them to be spicy); sauté 1 minute. Stir in 1/4 teaspoon sugar; sauté 1 minute. Remove from heat; drizzle with 1/2 teaspoon dark sesame oil.

Nutritional Information

Amount per serving (recipe serves 4)

  • Calories: 255
  • Fat: 11.7g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 2.8g
  • Protein: 31.5g
  • Carbohydrate: 3.9g
  • Fiber: 0.3g
  • Cholesterol: 81mg
  • Iron: 0.7mg
  • Sodium: 285mg
  • Calcium: 26mg

from Cooking Light, August 2009

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Almond – Crusted Tilapia

Ingredients

2 eggs

1 teaspoon lemon pepper

1 teaspoon garlic pepper

1 cup ground almonds

1 cup freshly grated Parmesan cheese

8 (6 ounce) tilapia fillets

1/4 cup all-purpose flour for dusting

6 tablespoons butter

salt to taste

1 cup freshly grated Parmesan cheese

8 sprigs parsley

8 lemon wedges

Directions

  1. Beat the eggs with the lemon pepper and garlic pepper until blended; set aside. Stir together ground almonds with 1 cup of Parmesan cheese in a shallow dish until combined; set aside. Dust the tilapia fillets with flour, and shake off excess. Dip the tilapia in egg, then press into the almond mixture.
  2. Melt butter in a large skillet over medium-high heat. Cook tilapia in melted butter until golden brown on both sides, 2 to 3 minutes per side. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining Parmesan cheese, cover, and continue cooking until the Parmesan cheese has melted, about 5 minutes.
  3. Transfer the tilapia to a serving dish, and garnish with parsley springs and lemon wedges to serve. Keep in mind if you’re tilapia filets are smaller (3-4 oz) then you can eat 1 1/2-2 filets per serving, since this recipe calls for 6 oz. filets.

Nutrition

amount per serving

Serves 8

Calories 424

Carbohydrates 9 g

Cholesterol155 mg

Fat 22.4 g

Fiber 1.9 g

Protein 46.9 g

Sodium 640 mg

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Baked Costa Rican – Syle Tilapia with Pineapples, Black Beans and Rice

Picture of Baked Costa Rican-Style Tilapia with Pineapples, Black Beans and Rice Recipe

Ingredients

  • 1 cup long-grain white rice
    (or Quinoa if you prefer that)
  • 2 cups low-sodium chicken broth
  • 1/4 cup freshly squeezed orange juice
  • 1 lime, juiced
  • 2 tablespoons Grapeseed Oil
  • 1/4 cup finely chopped fresh cilantro, plus more for garnish
  • 2 garlic cloves, minced
  • 1 teaspoon sugar
  • Kosher salt and freshly ground black pepper
  • 4 (5 to 7-ounce) tilapia fillets, rinsed and patted dry
  • 2 cups jarred or homemade tomato salsa
  • 1 (15-ounce) can black beans, drained and rinsed
  • 2 cups diced fresh pineapple
  • 2 limes, thinly sliced

Directions

Combine the rice (or Quinoa – it cooks the same as rice) and chicken broth in a pot over medium heat and bring to a boil. Reduce the heat to low, cover, and cook until the rice (or Quinoa) is tender and has absorbed all of the liquid, about 20 minutes.

Preheat the oven to 400 degrees F.

In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, the garlic, and sugar; season with salt and pepper. Add the tilapia fillets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.

Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 tablespoons of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserve the marinade, and lay the fish fillets over the rice mixture, overlapping if necessary. Pour the reserved marinade over the fish. Shingle the lime slices over the fish. Bake until the fish flakes easily, is opaque, and cooked through, 25 to 30 minutes. Garnish with chopped cilantro before serving.

Makes 4 servings. Calories were calculated using Quinoa and fresh pineapple.

Nutrition Facts
User Entered Recipe
  4 Servings
Amount Per Serving
  Calories 557.5
  Total Fat 13.7 g
  Saturated Fat 1.9 g
  Polyunsaturated Fat 5.4 g
  Monounsaturated Fat 1.8 g
  Cholesterol 85.0 mg
  Sodium 1,133.1 mg
  Potassium 1,320.8 mg
  Total Carbohydrate 65.2 g
  Dietary Fiber 10.7 g
  Sugars 14.0 g
  Protein 47.4 g
  Vitamin A 16.6 %
  Vitamin B-12 6.9 %
  Vitamin B-6 15.5 %
  Vitamin C 60.0 %
  Vitamin D 0.0 %
  Vitamin E 4.7 %
  Calcium 8.7 %
  Copper 37.4 %
  Folate 29.9 %
  Iron 41.5 %
  Magnesium 17.4 %
  Manganese 96.4 %
  Niacin 22.7 %
  Pantothenic Acid     5.2 %
  Phosphorus     58.3 %
  Riboflavin 94.7 %
  Selenium 6.7 %
  Thiamin 18.4 %
  Zinc 8.5 %

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Tilapia with Warm Olive Salsa

Here’s another great way to prepare fish. I like to serve mine with a ton of garlic-y green beans but a side salad or warm quinoa pilaf would be great as well (in addition to the veggies, of course!). I happened to have large Feta cheese stuffed green olives at home so that is what I used and I loved the extra flavor it added.

Tilapia with Warm Olive Salsa Recipe

Ingredients

  • Cooking spray
  • 1 cup chopped tomato (about 1/3 pound)
  • 12 small pimiento-stuffed olives, chopped
  • 2 tablespoons chopped fresh parsley
  • 1 1/2 teaspoons chopped fresh oregano, divided
  • 4 (6-ounce) tilapia fillets, rinsed and patted dry
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 lemon wedges (optional)
  • 1 tablespoon extra-virgin olive oil (or grapeseed oil)

Directions

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tomato; cook 1 minute or until thoroughly heated. Combine cooked tomato, olives, parsley, and 3/4 teaspoon oregano in a small bowl; keep warm.

2. Wipe pan dry with a paper towel; return pan to medium-high heat. Re-coat pan with cooking spray. Sprinkle fillets evenly with 3/4 teaspoon oregano, salt, and pepper. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Squeeze 1 lemon wedge over each fillet; drizzle each evenly with oil. Top evenly with olive salsa.

Nutritional Information

Amount per Serving – serves 4 (keep in mind each serving is for 6 oz. of fish, in case your filets are smaller)

  • Calories: 218
  • Calories from fat: 32%
  • Fat: 8g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 1.1g
  • Protein: 34.8g
  • Carbohydrate: 3.1g
  • Fiber: 1g
  • Cholesterol: 85mg
  • Iron: 1.4mg
  • Sodium: 485mg
  • Calcium: 36mg

Cooking Light Fresh Food Fast
2009

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Artichoke & Parmesan topped Tilapia

Artichoke-Parmesan Stuffed Tilapia Recipe

Serves 4

Ingredients

  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 thin (5-ounce) tilapia fillets
  • 1 (6-ounce) jar water-packed marinated artichokes, drained and chopped
  • 1 slice whole-grain bread, cubed
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 2 teaspoons olive oil
  • 4 teaspoons chopped fresh parsley

Directions

Preheat oven to 375°. Sprinkle salt and pepper over both sides of tilapia fillets; place in a baking dish and set aside. Combine artichokes, bread cubes, Parmesan cheese, and oregano in a medium bowl; mix well. Drizzle each fillet with 1/2 teaspoon olive oil; top with 1/4 of the artichoke mixture. Bake until fish pulls apart easily with a fork (about 15 minutes). Sprinkle each serving with 1 teaspoon chopped fresh parsley just before serving. Keep in mind that if your filets are on the smaller side (3 oz) then you can have 1 1/2 – 2 filets per serving, since this recipe calls for each serving to be 5 oz.

Nutritional Information
Amount Per Serving
Servings: 4

  • Calories: 241
  • Fat: 7g
  • Saturated fat: 2g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1g
  • Protein: 40g
  • Carbohydrate: 6g
  • Fiber: 1g
  • Cholesterol: 82mg
  • Iron: 2mg
  • Sodium: 265mg
  • Calcium: 45mg

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Broiled Tilapia Gyro

Here’s a different way to try your traditional lamb Gyro.

Broiled Tilapia Gyros
from Cooking Light

Ingredients

Fish:
1 1/2 pounds tilapia fillets
1 1/2 tablespoons olive oil
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
Cooking spray

Tzatziki:
3/4 cup plain 2% reduced-fat Greek yogurt
2 teaspoons chopped fresh dill
1 1/2 teaspoons fresh lemon juice
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 garlic cloves, minced

Remaining ingredients:
4 (2.75-ounce) Mediterranean-style wheat flatbreads (Pitas)
1/2 cup vertically sliced red onion (about 1/2 small onion)
1 ripe avocado, peeled and cut into 12 thin slices
1 medium tomato, thinly sliced
1/2 small English cucumber, thinly sliced (about 1/2 cup)

Preparation

Preheat broiler.

To prepare fish, brush fish with oil; sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt.

Place fish on a broiler pan coated with cooking spray. Broil 6 minutes or until fish flakes easily when tested with a fork or desired degree of doneness.

To prepare tzatziki, combine yogurt and next 5 ingredients (through garlic) in a food processor or blender; pulse until smooth.

Spread 2 tablespoons tzatziki in the center of each flatbread. Divide fish evenly among flatbreads. Top each serving with 2 tablespoons onion, 3 avocado slices, 2 tomato slices, and about 6 cucumber slices; fold in half.

Nutritional Information
Amount per serving
Yield: 4 servings (serving size: 1 filled gyro)

  • Calories: 479
  • Fat: 16.8g
  • Saturated fat: 3.7g
  • Monounsaturated fat: 9.4g
  • Polyunsaturated fat: 2.2g
  • Protein: 46.1g
  • Carbohydrate: 39.7g
  • Fiber: 9.4g
  • Cholesterol: 88mg
  • Iron: 3.5mg
  • Sodium: 538mg
  • Calcium: 120mg

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Tilapia: take two!

Looking for a different way to eat your tilapia instead of just pan frying or baking it with a marinade or seasoning on it? Give this recipe a try for a nice change! You’ll be glad you did!

 

Dijon Fish cakes with Greens

from realsimple.com

Ingredients

4 6-ounce tilapia fillets
sea salt and black pepper
1/2 cup light mayonnaise (or Greek yogurt)
2 large eggs
2 tablespoons chopped fresh dill (I use 1 – 1 ½ TBSP. dried)
1 tablespoon plus 1 teaspoon Dijon mustard
3/4 cup panko (I like to make my crumbs out of toasted Ezekiel bread)
2 tablespoons canola oil
2 tablespoons     grape seed or olive oil
1 1/2 tablespoons red wine vinegar
5 ounces salad greens

Directions

 

  1. Heat oven to 400° F. Place the tilapia on a rimmed baking sheet and season with ¾ teaspoon salt and ¼ teaspoon pepper. Bake until cooked through, 10 to 12 minutes. Let cool and flake into small pieces.
  2. In a medium bowl, combine the mayonnaise (or Greek yogurt), eggs, dill, and 1 tablespoon of the mustard. Fold in the tilapia and bread crumbs. Form the mixture into 8 cakes and chill for at least 30 minutes. Heat the canola oil in a large nonstick skillet over medium heat. Cook the tilapia cakes until golden, 3 to 5 minutes per side.
  3. Meanwhile, in a large bowl, whisk together the grape seed (or olive) oil, vinegar, the remaining 1 teaspoon of mustard, ½ teaspoon salt, and ¼ teaspoon pepper. Add the salad greens and toss to combine. Serve with the fish cakes.

Serves 4

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Time for Tostadas…Tilapia Tostadas that is!

Have Fish Fridays been getting a little too costly for you lately? Going out to a restaurant every week for fish can not only affect your wallet, it can affect your waistline, too. Don’t think that just because you’re eating fish that it’s going to be low-calorie or low-fat. Many places that prepare fish add so many extra ingredients that by the time you’re done with your meal, you’ve eaten between 700-1200 calories! If you’ve eaten somewhere that has prepared your meal to be on the higher end of that, that’s almost a persons ENTIRE recommended calorie intake for ONE DAY! That is crazy and completely UN-necessary.

Give this recipe a try instead next time you get a craving to go out for fish. Your wallet AND your waistline will thank you later!

Tilapia Tostadas with Roasted Corn Relish

Image

from Cooking Light

Ingredients

1/2 cup reduced-fat sour cream (or Greek yogurt)
1/4 cup green salsa
Cooking spray
1 cup yellow corn kernels
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped red onion
1 1/2 teaspoons minced seeded jalapeño pepper
3/4 teaspoon salt, divided
1 cup diced peeled avocado
2 teaspoons fresh lime juice
1 1/2 pounds tilapia fillets, cut into 2-inch pieces
1/4 teaspoon freshly ground black pepper
1/3 cup yellow cornmeal
1 tablespoon grape seed oil, divided
8 (6-inch) corn tortillas
1 cup packaged cole slaw mix

Preparation

1. Mix together salsa and sour cream.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add corn, bell pepper, onion, jalapeño, and 1/4 teaspoon salt and cook for 5 minutes, stirring occasionally. Remove from pan; wipe pan clean with paper towels. Combine avocado and juice; toss gently. Stir avocado mixture into corn mixture.
3. Preheat broiler.
4. Sprinkle fish evenly with remaining 1/2 teaspoon salt and black pepper. Place cornmeal in a shallow dish and coat fish in cornmeal. Heat 1 1/2 teaspoons oil in pan over medium-high heat. Add half the fish to pan; cook 3 minutes. Carefully turn fish over; cook another 2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining 1 1/2 teaspoons oil and fish.
5. Coat both sides of tortillas with cooking spray. Arrange tortillas in a single layer on baking sheets; broil 2 minutes on each side or until crisp. Place 2 tortillas on each of 4 plates. Arrange 2 tablespoons slaw on each tortilla. Divide fish evenly among tortillas; top each serving with about 3 tablespoons corn relish and about 1 1/2 tablespoons sour cream mixture.

Yield: 4 servings

Nutritional Information

Amount per serving

Calories: 470
Fat: 17.1g
Saturated fat: 4.3g
Monounsaturated fat: 7.6g
Polyunsaturated fat: 3.3g
Protein: 40.4g
Carbohydrate: 43.7g
Fiber: 6.7g
Cholesterol: 96mg
Iron: 2.2mg
Sodium: 610mg
Calcium: 83mg

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September 12, 2012 · 12:18 am