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5 Healthy Seafood-Based Recipes

Cajun Halibut with Corn

Meal Prep Cajun Halibut with Corn 6 Servings

Not all fish dishes keep or travel well, but this Cajun halibut can be made in advance and frozen for enjoyment days later. It is great for spice lovers as the Cajun flavors are strong and predominate, but the corn cuts the heat just enough to make this recipe a favorite with everyone in the family.

Servings: 6

Ingredients:

  • 2 tsp sea salt
  • 1 tsp dried oregano
  • 1 tsp cayenne pepper
  • 1 tsp paprika
  • 1 tsp minced garlic
  • 1 tsp thyme
  • 24 oz of halibut fillets
  • 2 sliced tomato
  • 2 sliced green pepper
  • 1 sliced onion
  • 4 tbsp olive oil
  • 4 cups corn or baby corn
  • 1 cup chunky style salsa

Directions:

  1. In a small bowl, combine the sea salt, oregano, cayenne pepper, paprika, thyme, and 1
    tbsp olive oil. Rub onto the halibut and let sit in the fridge for one hour (or, for more
    flavor, overnight).
  2. Heat a large non-stick skillet over medium heat. Add remaining 1 tbsp of olive oil and,
    once it's heated, add halibut fillets, diced onion, garlic, and green pepper.
  3. Cook for about 3-4 minutes, flip, and then cook for another 3-4 minutes on the other
    side (or until fish flakes easily with a fork).
  4. Top with tomato slices and serve alongside corn and salsa. (goes well with asparagus too)

Nutritional Facts

  • Calories 348
  • Total Fat 11.6
  • Total Carbs 29g
  • Protein 30.3g

*Nutrition information based on averages. Information may change depending on brands used.

Roasted Red Pepper, Goat Cheese, Bacon and Shrimp with Pasta style Zucchini

Healthy Zucchini Pasta with Shrimp 5 Servings

It might be a mouthful to say but once you taste it, your mouth will be too busy devouring this delicious dish to even try to say it. This recipe features a mouth-watering combination of veggies prepared into a pasta-like dish that will have the whole family begging for more.

Servings: 5

Ingredients

  • 10 medium zucchini
  • 15 oz cooked shrimp
  • 5 oz roasted red pepper goat cheese
  • 5 slice low-sodium bacon
  • 10 tsp parmesan Salt and pepper, to taste

Directions

  1. Slice thin strips of zucchini with a vegetable peeler to make "noodles."
  2. Heat a nonstick saucepan over medium heat.
  3. Add bacon and cook until desired texture is reached.
  4. Remove bacon and add zucchini to pan.
  5. While zucchini is cooking, chop bacon into small bits.
  6. After 2-3 minutes, add bacon and shrimp to zucchini.
  7. Cook 2 minutes.
  8. Mix in goat cheese and stir until melted.
  9. Serve in bowl and top with parmesan.

Nutritional Facts

  • Calories 268
  • Total Fats 15g
  • Total Carbs 11g
  • Protein 27g

*Nutrition information based on averages. Information may change depending on brands used.

Mustard Baked Salmon with Grilled Asparagus

Meal Prep Mustard Baked Salmon with Asparagus 5 Servings

When discussing the ultimate in healthy meal choices, Salmon comes out on top, and asparagus isn't far behind. The tang of the mustard baked salmon pairs perfectly with the bite of the garlic tossed grilled asparagus in this nutritionally superior dish.

Servings: 5

Ingredients

  • 5 5 oz wild salmon (measured raw)
  • 5 tbsp dijon mustard
  • 2 1/2 tbsp olive oil
  • 5 tsp minced garlic juice from half of a lemon
  • 7 1/2 cup grilled asparagus
  • 2 1/2 tbsp minced garlic

Directions

  1. Set oven to 405 degrees F.
  2. In a bowl, mix mustard, olive oil, garlic, and lemon juice.
  3. Pour the marinade over the salmon to completely cover it. For better flavor, place the marinating salmon in the fridge for at least one hour.
  4. Place the salmon on a baking sheet and top with slices of lemon (if desired). Bake for 10-12 minutes.
  5. Cut the bottom stems off the asparagus spears.
  6. Set a nonstick skillet on medium high heat and lightly spray with coconut or olive oil (if desired).
  7. Toss the asparagus and garlic in the skillet and sear for about 5 minutes, rolling the asparagus so that all sides are seared real good.
  8. Plate asparagus with salmon

Nutritional Facts

  • Calories 282
  • Total Fat 16g
  • Total Carbs 7g
  • Protein 32g

*Nutrition information based on averages. Information may change depending on brands used.


Trout Almandine

Healthy Trout Almandine 6 Servings

Impress your friends and loved ones with this simple but elegant trout almandine recipe. They'll think you slaved in the kitchen for hours to prepare this mouth-watering meal, when in reality you'll spend less time making it than your guests will spend talking about it.

Servings: 6

Ingredients

  • 6 small trout
  • 3/4 cup white wine
  • 2 1/4 tsp butter
  • Juice of 1 1/2 lemon
  • 1/2 cup slivered almonds
  • 3 tblsp fresh parsley, chopped

Directions

  1. Braise trout in white wine until done
  2. Remove trout, and drain off fat
  3. In the skillet, add butter and lemon juice, and sauté almonds until lightly browned
  4. Mix in chopped parsley, and pour almond mixture over trout

Nutritional Facts

  • Calories 322
  • Total Fat 20g
  • Total Carbs 5g
  • Protein 26g

*Nutrition information based on averages. Information may change depending on brands used.

Tuna Apple Salad

Healthy Tuna Apple Salad 5 Servings

A new spin on an old favorite this tuna apple salad is guaranteed to put a smile on your families faces during lunch or snack time. It's perfect for tuna sandwiches at lunch or to dip pita or chips into for a light and healthy snack.

Servings: 5

Ingredients

  • 10 tbsp chopped celery
  • 10 cans of tuna in water
  • 5 tbsp sweet relish
  • 2 1/2 apple, diced
  • solid dash garlic powder
  • 15 tbsp fat-free mayo

Directions

  1. Drain water from cans and place tuna in a bowl.
  2. Finely chop celery and apple and add to tuna.
  3. Stir in sweet relish, garlic powder, and mayo.

Nutritional Facts

  • Calories 327
  • Total Fat 2g
  • Total Carbs 18g
  • Protein 60g

*Nutrition information based on averages. Information may change depending on brands used.