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Tag: seafood

  • Budget-Friendly Cod Provencale

    Budget-Friendly Cod Provencale

    How to Make Budget-Friendly Cod Provencale

    This light, delicious seafood dish may look fancy, but it’s an easy and budget-friendly option for a lower carb main dish that’s designed specifically for those with diabetes. Pair with a side salad and you have a restaurant quality weeknight dinner at a fraction of the cost.


    This recipe is from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this title and other great ADA cookbooks, please click here.


    10 min prep time


    20 min cook time


    8servings


    1/8th recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Prep a baking dish with nonstick cooking spray.
    3. Heat the olive oil in a heavy skillet and add onions, garlic, and bell pepper, cooking until the onion is soft. Add the anchovies, olives, fennel seed, and black pepper. Stir to combine.
    4. Place 4 pieces of the cod in a single layer in the baking dish. Spread evenly with the anchovy/olive mixture.
    5. Top each piece with another piece, making a cod “sandwich.” Top each with a slice of tomato.
    6. Combine the diluted tomato paste with the red wine and pour over the fish.
    7. Bake for 20 minutes until the fish is flaky, basting every 5 minutes or so.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Budget Friendly
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8th recipe


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      425mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      33g

    • Potassium
      520mg
      11%

    Ingredients

    nonstick cooking spray (Nonstick)
    1

    olive oil
    2 tbsp

    large onion (diced)
    1

    garlic (minced)
    3 clove

    large bell pepper (diced)
    1

    can anchovies packed in oil (chopped and drained but not rinsed)
    1

    black olives (pitted)
    1 cup

    fennel seeds
    1/8 tsp

    black pepper (ground)
    1 tsp

    cod filets (boneless )
    8

    tomato slices
    4

    tomato paste (diluted with water to make ½ cup)
    1 tbsp

    red wine
    1 cup

  • Cod With Avocado Corn Salsa Salad

    Cod With Avocado Corn Salsa Salad

    How to Make Cod With Avocado Corn Salsa Salad


    10 min prep time


    8 min cook time


    4servings


    3 ounces cooked fish and 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat grill or grill pan coated with cooking spray to medium-high heat.
    2. Combine all salsa ingredients, except the avocado, in a medium bowl. Gently stir in the avocado and set aside.
    3. Brush both sides of the fish fillets with oil and sprinkle evenly with the cumin, 1/4 teaspoon of the salt, and black pepper. Cook
    4. 4 minutes on each side or until opaque in center. Serve with salsa alongside.
    Seafood
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish and 1/2 cup salsa


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      23g

    • Potassium
      810mg
      17%

    Ingredients

    grape tomatoes (quartered)
    1 cup

    frozen corn kernels (thawed)
    1 cup

    cilantro (chopped)
    1/4 cup

    red onion or jalapeño chili pepper (finely chopped)
    1/4 cup

    lime juice
    2 tbsp

    Extra Virgin Olive Oil
    1 tbsp

    salt
    1/4 tsp

    ripe medium avocado (peeled, seeded, and chopped)
    1

    cod filets (rinsed and patted dry)
    4

    Extra Virgin Olive Oil
    1 tbsp

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    Black pepper to taste
    1

  • Cod on Roasted Pepper and White Beans

    Cod on Roasted Pepper and White Beans

    How to Make Cod on Roasted Pepper and White Beans

    This dish calls for fish and beans – both tasty, lean protein options! Serve it with a green salad or steamed green beans to round out your meal.


    4servings


    3 ounces cooked fish + 1/2 cup bean mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the paprika, 1/4 Tsp. of salt, and black pepper. Sprinkle both sides of the fillets with the paprika mixture. Heat 1 Tsp. of the oil in a large nonstick skillet over medium heat. Cook the fillets 4 minutes, turn, and cook 3 minutes or until opaque in center.
    2. Meanwhile, bring the water to a boil over medium-high heat in a medium saucepan. Add the remaining bean ingredients. Cook 1-2 minutes to heat through. Remove from heat, cover, and let stand while fish is cooking.
    3. To serve, place equal amounts of the bean mixture in each of 4 shallow soup bowls or rimmed dinner plates and top with the fillets.
    Fiber Focused
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
    Main Dish
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish + 1/2 cup bean mixture


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      60mg

      20%

    • Sodium
      505mg

      22%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g

    • Protein
      32g

    • Potassium
      490mg
      10%

    Ingredients

    paprika
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fish fillets (such as cod, about 5 ounces each, rinsed and patted dry)
    4

    Extra Virgin Olive Oil
    1 tsp

    water
    1/4 cup

    navy beans or Great Northern (15-ounce, no-salt-added, rinsed and drained)
    1 can

    Kalamata olives (pitted, coarsely chopped)
    16

    roasted red peppers (diced)
    1/2 cup

    medium garlic (minced)
    2 clove

    Extra Virgin Olive Oil
    2 tsp

    fresh rosemary or to taste (chopped)
    1/2 tsp

    salt
    1/8 tsp

  • Citrus Mahi-Mahi Packet with Broccoli

    Citrus Mahi-Mahi Packet with Broccoli

    How to Make Citrus Mahi-Mahi Packet with Broccoli

    If you’re not sure how to start cooking fish, try a simple and delicious method like this packet. It’s full of fresh flavors from lemon, orange and dill. Sealing the fish in a parchment paper pouch steams it to perfection and infuses the fish with flavor from the citrus and herbs. If you don’t have parchment paper, aluminum foil will also work. We used mahi-mahi, but you could make this recipe with any type of fish filet.


    5 min prep time


    25 min cook time


    2servings


    1 mahi-mahi fillet, 1 cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425° F. Place two pieces parchment paper on a baking sheet.
    2. In a small bowl, whisk together lemon juice, olive oil, pepper and dill.
    3. Place a few lemon and orange slices on center of parchment papers. Place fish fillets on top of orange and lemon slices. Drizzle lemon sauce evenly over fish fillets. Top fish with remaining orange and lemon slices. Fold over the top of the parchment paper, then roll the sides in to form a sealed pouch.
    4. Place packets on baking sheet and bake for 25 minutes or until done.
    5. While fish is baking, steam broccoli for 5-6 minutes.
    6. Serve fish packet with steamed broccoli. Be cautious when opening fish packet, as steam may be hot.
    Veggie Rich
    Fiber Focused
    Seafood
    Cooking for 1 or 2
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    2 Servings



    • Serving Size

      1 mahi-mahi fillet, 1 cup broccoli


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      32g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (juiced)
    1/2

    olive oil
    1 tbsp

    black pepper
    1/4 tsp

    chopped fresh dill
    2 tbsp

    lemon (sliced)
    1

    orange (sliced)
    1

    mahi-mahi fillets
    2 (5-oz) fillets

    broccoli (cut into florets)
    1 crown

  • Cilantro Lime Shrimp

    Cilantro Lime Shrimp

    How to Make Cilantro Lime Shrimp

    This refreshing dish is low in calories, high in flavor, and so versatile. It can be served hot or cold, and it’s great for a picnic (if you can keep it cool or it won’t be sitting out for too long), and could be wrapped in tortillas as easily as served over lettuce or rice. Serve with Buckwheat (Kasha) and Steamed Broccoli with Lemon-Pepper Seasoning.


    15 min prep time


    10 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Peel the garlic, juice the lime, chop the cilantro, combine the lime juice, cilantro, salt, and pepper.
    2. (Start the buckwheat and the broccoli first, if you are serving them.) In a large heavy skillet over medium-high heat, heat the oil. Add the garlic and cook it for 30 seconds or so until it is fragrant, then add the shrimp and cook, turning once, until the shrimp are pink and cooked through, about 2–3 minutes per side.
    3. Transfer the shrimp to a bowl, and combine with the lime juice, cilantro, salt, and pepper. Serve immediately or refrigerate for up to 2 days and serve cold.
    4. FLAVOR BOOSTER Double the garlic and sprinkle the finished dish with 1/2 teaspoon lime zest or salt-free lemon-pepper seasoning.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Quick & Easy
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      275mg
      6%

    Ingredients

    Extra Virgin Olive Oil
    1 tsp

    garlic (minced, about 1 clove)
    1/2 tsp

    shrimp (large peeled and deveined, fresh (never frozen), if possible)
    1 lbs

    lime (juice only (2 tablespoons), or more to taste)
    1

    fresh cilantro (chopped, or more to taste)
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Chipotle Chili and Tea Rubbed Salmon

    Chipotle Chili and Tea Rubbed Salmon

    How to Make Chipotle Chili and Tea Rubbed Salmon

    Spice rubs are simple to make and keep in the refrigerator for weeks. Try this rub on seafood, meat, poultry, or vegetables.


    25 min prep time


    10 min cook time


    8servings


    4 oz salmon

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all ingredients except the salmon in a blender or food processor and purée until smooth.

    2. Rub the mixture over the surface of the salmon. Place the salmon on a baking dish and let marinate for 20 minutes.

    3. Preheat the grill to medium-high heat. You can cook the salmon directly on a piece of foil or place them on a perforated grill grate used for fish or vegetables. Cook over indirect heat (away from the heat source) for 5–6 minutes on each side. The salmon is done when it reads 145 degrees F on an instant thermometer.

    4. Cool for 30 minutes before serving. 

    Low Carb
    Seafood
    Mexican/Southwestern
    Holidays & Entertaining
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz salmon


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      26g

    • Potassium
      282mg
      6%

    Ingredients

    chipotle chili in adobo
    4 whole

    olive oil
    1 tbsp

    light brown sugar
    1 tbsp

    ground tea leaves (green or black)
    1 tbsp

    dried oregano
    1 tsp

    Kosher Salt
    1 tsp

    lime juice
    1 tbsp

    sockeye salmon (skin removed)
    2 lbs

  • Cauliflower “Mac” and Cheese with Lobster

    Cauliflower “Mac” and Cheese with Lobster

    How to Make Cauliflower “Mac” and Cheese with Lobster

    This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.


    15 min prep time


    45 min cook time


    8servings


    1/8 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Coat a 9×13-inch glass baking dish with cooking spray. Set aside.
    2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
    3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
    4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
    5. Add the Colby-Jack and cream cheeses and stir until melted.
    6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
    7. Pour the cheese sauce over the cauliflower and stir to coat.
    8. Sprinkle the lobster over the cauliflower and stir to coat.
    9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
    10. Bake for 30 minutes.
    Veggie Rich
    Seafood
    Kid Friendly
    Comfort Food
    Foodie
    Dinner
    Sides
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      480mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (trimmed into florets (8 cups florets))
    1

    water
    5 cup

    4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
    2

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    milk (fat-free)
    2 cup

    ground nutmeg
    1 pinch

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    hot sauce
    1/4 tsp

    Colby jack cheese (reduced-fat)
    3 oz

    cream cheese (fat-free)
    4 oz

    whole-wheat panko bread crumbs
    1/2 cup

  • Cajun Fish Sandwiches With Crunchy Slaw

    Cajun Fish Sandwiches With Crunchy Slaw

    How to Make Cajun Fish Sandwiches With Crunchy Slaw

    Cookbook author and meal planning expert Aviva Goldfarb loves quick, easy meals. “These sandwiches, suggested by longtime Six O’Clock Scramble member Molly Thompson, are fun to make and even more fun to eat,” she says. “If you are really short on time buy pre-made coleslaw. These go great with lightly buttered corn.”


    15 min prep time


    15 min cook time


    4servings


    1 fish sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium serving bowl, combine the slaw, mayonnaise, vinegar, honey, salt, and pepper. Set it aside. (If possible, make this up to 24 hours in advance and refrigerate it until you are ready to serve. Mix it well before serving.)
    2. In a shallow dish or bowl, combine the flour and Cajun or Old Bay seasoning. In another shallow bowl, beat the egg.
    3. In a large heavy skillet (a cast iron pan works great for this), heat the butter and oil over medium heat until it is bubbling.
    4. Dip the fish pieces in the flour mixture to coat them. Dip them in the egg, letting the excess drip back into the bowl. Dip them back into the flour mixture to recoat. Cook the fish until it is nicely browned and crispy, about 2–3 minutes per side. Remove the fish to a plate.
    5. Toast the buns. Serve the fish inside the buns and topped with the slaw.
    6. FLAVOR BOOSTER Serve the sandwiches topped with barbecue sauce or your favorite sandwich spread. Finely grate 1/4 onion into the coleslaw.
    Comfort Food
    Kid Friendly
    Seafood
    Lunch
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish sandwich


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      115mg

      38%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      27g

    • Potassium
      560mg
      12%

    Ingredients

    shredded cabbage or coleslaw mix
    6 oz (about 3 cups)

    light mayonnaise
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    honey
    1/2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    all-purpose flour
    3/4 cup

    Cajun or Old Bay seasoning
    2 tsp

    eggs
    1

    butter
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    flounder, catfish, tilapia, or other thin white fish fillets (cut into 4 even pieces)
    1 lbs

    whole wheat hamburger buns
    4

  • Buttery Lemon Grilled Fish on Grilled Asparagus

    Buttery Lemon Grilled Fish on Grilled Asparagus

    How to Make Buttery Lemon Grilled Fish on Grilled Asparagus

    This quick and easy fish recipe may be the perfect weeknight summer dish. With just a few ingredients, you can have a beautiful, heart healthy, and diabetes-friendly meal on the table in about 15 minutes.

    This and other recipes designed to be made from just a few ingredients are from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    5 min prep time


    12 min cook time


    4servings


    3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill or grill pan over medium-high heat. Coat the asparagus with cooking spray and cook 6–8 minutes or until just tender-crisp, turning occasionally. Set aside on a rimmed serving platter and cover to keep warm.
    2. Coat both sides of the fish with cooking spray, sprinkle with 1/4 teaspoon black pepper, if desired, and cook 3 minutes on each side or until opaque in center.
    3. Meanwhile, combine the light butter, lemon zest and 1/4 teaspoon salt, if desired, in a small bowl.
    4. Spoon the butter mixture over the asparagus and spread over all. Top with the fish and squeeze lemon juice over fish.
    Low Carb
    Grilling
    Seafood
    Dinner
    Lunch
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      635mg
      14%

    Ingredients

    asparagus spears (ends trimmed)
    1 lbs

    cod filets (4-ounce each, rinsed and patted dry)
    4

    Juice and zest of a medium lemon
    1

    light butter with canola oil
    1/4 cup

  • Budget-Friendly Tuna Pasta Salad

    Budget-Friendly Tuna Pasta Salad

    How to Make Budget-Friendly Tuna Pasta Salad

    You could try this tuna salad without the pasta and serve it on whole-grain bread, a tortilla or on a bed of lettuce. This quick and budget-friendly meal makes a healthy lunch or dinner.


    20 min prep time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to package directions, omitting salt. Drain pasta and rinse under cold water.
    2. In a medium bowl combine remaining ingredients. Add pasta and toss to coat. Serve.
    Fiber Focused
    Seafood
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      40mg

      13%

    • Sodium
      465mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      640mg
      14%

    Ingredients

    uncooked quinoa pasta
    2 cup

    celery (diced)
    2 stalks

    carrot(s) (diced)
    2

    red pepper (diced)
    1/2

    onion(s) (diced)
    1/4

    green olives (diced (optional))
    1/4 cup

    flavor fresh tuna (pouch in water)
    11 oz

    Greek yogurt (fat-free, plain)
    1/4 cup

    light mayonnaise
    3 tbsp

    black pepper
    1/4 tsp