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Tag: seafood

  • Asian Tuna Salad

    Asian Tuna Salad

    How to Make Asian Tuna Salad

    This Asian Tuna salad is a perfect for the foodie chefs out there looking for a healthy entree with an Asian zing!


    20 min prep time


    4servings


    1.5 cups salad with just under 4 oz. fish

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    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. In a small bowl, whisk together the soy sauce, Splenda Brown Sugar, hot sauce (optional) and black pepper. Set aside.
    3. Spray the indoor grill with cooking spray. Or, if using an outdoor grill ensure the grates are cleaned and lightly oiled.
    4. Brush tuna and asparagus with the soy sauce marinade. Place onto grill. Grill the tuna for 3 minutes on each side. Grill asparagus, turning often, until beginning to soften (about 6-8 minutes). Remove tuna and asparagus from grill, sprinkle with sesame seeds and set aside to cool. Tuna should be slightly pink in the center but not raw.
    5. Toss the lettuce, red bell pepper and cucumber in a salad bowl.
    6. In a small bowl whisk dressing ingredients. Pour over salad and toss gently to coat. Divide the salad equally among four plates.
    7. Once tuna and asparagus are cool to room temperature or slightly warmer, slice the tuna and divide equally among the four salads (just under 4 ounces of tuna per salad). Lay it gently on top of the salad.
    8. Cut the asparagus spears in half and lay them around the edge of the salad.
    Veggie Rich
    Seafood
    Asian
    Grilling
    Dinner
    Foodie
    Lunch
    Salads
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1.5 cups salad with just under 4 oz. fish


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%

    • Protein
      34g

    Ingredients

    light or reduced sodium soy sauce
    2 tbsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

    Asian Hot Sauce (Siracha, optional)
    1 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    fresh albacore tuna
    1 lbs

    asparagus (trimmed)
    1 lbs

    sesame seeds
    1 tsp

    spring mix lettuce (washed and dried (or spun in a salad spinner))
    6 cup

    red bell pepper (julienned)
    1 large

    cucumber(s) (seeded and julienned)
    1 med

    rice wine vinegar
    1/4 cup

    low-calorie brown sugar substitute
    1 tbsp

    toasted sesame oil
    1 tbsp

    black pepper
    1/8 tsp

  • Tilapia with Caper’d Sour Cream

    Tilapia with Caper’d Sour Cream

    How to Make Tilapia with Caper’d Sour Cream

    We all have those busy weeknights, but look no further if you need a quick dinner recipe. This is a great seafood dish that can be made in less than 15 minutes! Pair with steamed veggies and brown rice for a quick, balanced meal.


    6 min prep time


    6 min cook time


    4servings


    1 filet plus 1 Tbsp. sour cream

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    Step-By-Step Instructions:

    1. Mash the capers with a fork or the back of a spoon. Stir the capers and 1/8 Tsp. salt into the sour cream.
    2. Place a large nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray. Sprinkle one side of each filet evenly with the black pepper and 1/8 Tsp. salt. Cook 3 minutes, then turn and cook 2-3 minutes longer or until the fish is opaque in the center.
    3. Place the filets on a serving platter, squeeze lemon juice evenly over all, and top each filet with 1 Tbsp. sour cream.
    Low Carb
    Seafood
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet plus 1 Tbsp. sour cream


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      82mg

      27%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      23g

    Ingredients

    capers (drained)
    1 tbsp

    sour cream (reduced-fat)
    1/4 cup

    salt (divided use)
    1/4 tsp

    tilapia (rinsed and patted dry, divided into 4 portions)
    1 lbs

    black pepper
    1/4 tsp

    medium lemon (quartered)
    1

  • Scallops with Pasta in a Wine Sauce

    Scallops with Pasta in a Wine Sauce

    How to Make Scallops with Pasta in a Wine Sauce

    Bay scallops are smaller and sweeter than their sea scallop cousins. Paired with whole-grain pasta, they make for a simple yet elegant dish that’s heart-healthy as well. For a lower carb dish, replace some or all of the pasta with zucchini or carrot “noodles”


    5 min prep time


    20 min cook time


    4servings


    1 cup spaghetti, 4 oz. scallops

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    Step-By-Step Instructions:

    1. Cook pasta according to package directions. Drain.
    2. Heat olive oil in a skillet over medium-high heat. Add scallops and cook 6-7 minutes, turning once. Remove scallops from pan and cover to keep warm.
    3. Add garlic to pan and sauté for 30 seconds. Add wine and simmer on low for 3-4 minutes. Add chicken broth and basil to pan and cook for 2-3 minutes.
    4. Add scallops back to skillet. Add spaghetti and cook for 30 seconds.
    Fiber Focused
    Seafood
    Italian
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup spaghetti, 4 oz. scallops


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      360mg
      8%

    Ingredients

    whole-wheat spaghetti
    8 oz

    olive oil
    1 tbsp

    bay scallops
    1 lbs

    garlic (minced)
    1 clove

    dry white wine
    1 cup

    low sodium chicken broth
    1 cup

    dried basil or 1 tbsp fresh basil
    1/2 tsp

  • Shrimp Paella with Cauliflower Rice

    Shrimp Paella with Cauliflower Rice

    How to Make Shrimp Paella with Cauliflower Rice

    This shrimp paella is full of flavor from sausage, bell peppers, turmeric and paprika. Using riced cauliflower makes this a lower carb alternative to a traditional Spanish paella.


    10 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray to a large skillet over medium-high heat. Add sausage, onion, bell pepper and garlic. Sauté until onions are starting to caramelize, about 8 minutes.
    2. Stir in turmeric and paprika. Add the broth, cauliflower rice, salt and pepper. Bring to boil then reduce heat to low, cover and simmer about 5 minutes.
    3. Add the shrimp to the pan, then cover and cook until shrimp are just opaque in center, about 6 minutes.
    Seafood
    Mediterranean
    Dinner
    Quick & Easy
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      740mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    large onion (diced)
    1

    red bell pepper (seeded and diced)
    1

    fully cooked adouille or chorizo chicken sausage (diced)
    1 (3-oz) link

    garlic (minced)
    2 clove

    turmeric
    1/2 tsp

    paprika
    1/2 tsp

    low sodium chicken broth
    3 cup

    salt
    1/2 tsp

    fresh or frozen cauliflower rice
    6 cup

    black pepper (ground )
    1/2 tsp

    raw shrimp (peeled and deveined)
    12 oz

  • Slideshow: 15 Quick and Easy Diabetes Dinners

    Slideshow: 15 Quick and Easy Diabetes Dinners

    Slideshow: 15 Quick & Easy Diabetic Dinners

    Go here for more diabetes-friendly quick & easy meals.

    Comfort Food
    Italian
    Kid Friendly
    Latin American
    Mexican/Southwestern
    Seafood
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
    Salads
    Sandwiches

  • Slideshow: 10 Low-Carb Fruit Recipes

    Slideshow: 10 Low-Carb Fruit Recipes

    As the end of summer approaches, most fruit varieties reach their peak. This means that prices at the grocery store or farmers market go down, while the fresh flavor goes up. There’s not a better time to stock up and take advantage of recipes that lean on fruit to add complex flavors or a touch of sweetness. And while it’s always wise to keep an eye on the carb content, the fiber- and vitamin-rich profile of most fruits mean you can indulge a little while keeping carb counts diabetes friendly.

     For more fruit-based and diabetes-friendly recipes, go here.

    Low Carb
    Asian
    Caribbean
    Comfort Food
    Grilling
    Italian
    Kid Friendly
    Mediterranean
    Mexican/Southwestern
    Seafood
    Appetizers
    Breakfast and Brunch
    Cooking for 1 or 2
    Dessert
    Dinner
    Foodie
    Main Dish
    No Cook
    Quick & Easy
    Salads
    Sides
    Snacks