Choose Healthy Recipes: Seafood
Butternut Squash & Shrimp Bisque
Ingredients
- 2 whole butternut squash
- 1 bunch green onions, chopped
- 1 cup onions, diced
- 1 cup celery, diced
- ½ cup bell pepper, diced
- 1 tablespoon olive oil
- 1 quart chicken broth
- 1 quart skim milk
- 2 tablespoons thyme
- non-stick cooking spray
- salt and pepper to taste
Procedure
Cut the squash in half and remove all seeds. Spray non-stick cooking spray on a baking sheet and place the butternut squash skin side up. Bake at 350 degrees for 40 minutes or until soft. Add the squash to the vegetable mixture and sauté in olive oil for five minutes. Add the chicken broth and skim milk and bring to a boil for five minutes, stirring occasionally. Reduce to a simmer. Using a stick blender, puree until smooth. Add the shrimp and simmer until shrimp are fully cooked. Add the thyme and salt and pepper to taste. Add the parsley and serve. Serves 4-6.
Nutrition Facts per Serving:
- 207calories
- 4.5 grams total fat
- 1033 milligrams of sodium
- 19.9 grams total carbohydrate
- 2.4 grams fiber
- 22.5 grams protein
Eggplant & Shrimp Bisque by Chef Marc
Ingredients
- 2 medium eggplants (peeled and diced into ½ inch pieces)
- 1 medium diced onion
- 1 medium diced green bell pepper
- 1 tablespoon chopped garlic
- 1 bunch chopped green onion
- 2 tablespoons olive oil
- 4 tablespoons or 1 small can tomato paste
- ½ cup half and half
- 2 quarts water
- 2 pounds peeled and deveined shrimp
- 1 tablespoon basil
- 2 teaspoons thyme
- salt and pepper to taste
- 4 tablespoons parmesan cheese
Procedure
In a large soup or stock pot heat olive oil. Add onion, bell pepper and garlic until tender. Add eggplant and cook until eggplant is tender. Add tomato paste, basil, thyme, and salt and pepper and cook for 5 minutes (stirring occasionally). Add water and bring to a boil and simmer for 10 minutes. Using a stick blender, puree mixture and add shrimp and green onions. Bring to a boil and cook for 5-10 minutes or until shrimp are fully cooked. Add half and half and remove from heat. Garnish with 1 tablespoon parmesan cheese and serve. Serves 6-8.
Nutrition Facts per Serving:
- 229 calories
- 8.2 grams total fat
- 442 milligrams of sodium
- 12.8 grams total carbohydrate
- 5 grams fiber
- 26.6 grams protein
Eggplant & Crab Cakes by Chef Marc
Ingredients
- 1 medium eggplant, peeled and diced small
- ½ cup diced onions
- ½ cup diced bell pepper
- 2 tablespoons chopped garlic
- ¼ cup chopped green onions
- ½ pound crabmeat (optional shrimp or crawfish)
- 6 tablespoons olive oil
- 1 tablespoon basil
- 1 tablespoon thyme
- ½ cup wheat bread crumbs
- salt and pepper to taste
Procedure
In a medium pot heat 3 tablespoons of olive oil and add onions, garlic, bell peppers, green onions and sauté until golden brown. Add eggplant, thyme, basil, and salt and pepper to taste and cook until eggplant is tender. Remove from heat and fold in crabmeat. Add breadcrumbs and mix thoroughly. Refrigerate for 30-40 minutes. Form mixture into ½ inch cakes. In a large non-stick skillet heat remaining olive oil and sauté cakes until golden brown on both sides.
Serves 4-6.
Nutrition Facts per Serving:
- 331 calories
- 21.9 grams total fat
- 565 milligrams of sodium
- 21.2 grams total carbohydrate
- 5.5 grams fiber
- 14 grams protein
Healthy Shrimp Scampi by Chef Nino
Ingredients
- 1 pound Rouses Louisiana wild caught shrimp
- ¼ cup Sal and Judy’s olive oil
- 2 tablespoons Brummel and Brown yogurt spread
- ¼ teaspoon crushed red pepper
- 1 tablespoon garlic finely chopped
- ¼ cup white wine dry
- 3 tablespoons chopped parsley
- ¼ teaspoon kosher or sea salt
Procedure
Put the olive oil in a large frying pan and add the yogurt spread, red pepper flakes, and half the garlic. Cook, stirring, for 3 minutes. Add the shrimp and sprinkle with the remaining garlic. Cook for 3 minutes or until the shrimp are pink. Turn the shrimp, add the wine and cook for another 4 minutes. Add the parsley, season well with salt and pepper.
Lemon Pepper Seared Tuna Fillets by Chef Nino
Ingredients
- 2 fresh tuna filets
- 2 tablespoons lemon pepper seasoning
- 4 tablespoons Brummel and Brown spread (divided) into 2
Procedure
Sprinkle tuna fillets with lemon pepper seasoning on both sides. In a large sauté pan bring 2 tablespoon Brummel and Brown to a simmer. Place tuna fillets into skillet and sauté for 2-3 minutes until just starting to brown. Flip tuna fillets and cook for another 2-3 minutes, or until desired doneness is achieved. With heat off, add the remaining 2 tablespoons of Brummel and Brown spread and let melt slowly swirling pan from side to side.
Southwest Chicken & Shrimp Rice Pilaf by Chef Marc
Ingredients
- 3, 6-ounce boneless and skinless chicken breasts (sliced into ¼ pieces)
- 1 lb. peeled and deveined shrimp
- ¼ cup diced red bell pepper
- ¼ cup diced green bell pepper
- ¼ cup diced onion
- ½ cup diced tomatoes
- ½ cup washed and drained can black beans
- 2 cups cooked brown rice (converted)
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1 teaspoon cayenne pepper
- salt and pepper to taste
- ½ cup green onion for garnish
Procedure
In a large skillet heat olive oil and add onion, bell peppers and sauté for 3-4 minutes. Add chicken breast, cumin, oregano, cayenne pepper, and salt to taste and cook until chicken is fully cooked (about 4-5 minutes.) Add tomatoes and black beans and sauté for 2-3 minutes. Toss with brown rice and garnish with green onions. Serves 4-6.
Nutrition Facts per Serving:
- 256 calories
- 4.1 grams total fat
- 434 milligrams of sodium
- 17.9 grams total carbohydrate
- 2.3 grams fiber
- 35.9 grams protein
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