15 Fish and Seafood Recipes

Crab Broccoli Casserole

Ingredients

2 tbsp butter

1/4 cup chopped onion

8 oz crab

1/4 tsp curry

1/4 cup cream & 1/4 cup water

2 cup cooked broccoli

1 cup cheddar

1/2 t salt

1 tbsp lemon juice

xanthan gum (thickener)

 Instructions

1. Preheat oven 350.

2. Grease 1 qt casserole and put cooked broccoli in the bottom.

3. Sprinkle with cheese.

4. Melt butter and saute onion.

5. Add flour, curry powder and salt.

6. Gradually stir in cream and water mixture.

7. Cook until thickened (may have to add thickener).

8. Add lemon juice and crab.

9. Pour over broccoli. Bake for 30 minutes.

Serves 2 at 8 carbs, 3 fiber (5 net carbs), 561 Calories, 43 fat, 38 protein.

Fishy Volcanos 

Ingredients

12 oz fish fillets

6 oz can crab

1/4 cup grated zucchini

1 tbsp onion powder

1 oz pork rinds, crushed

1 tbsp mayo

1 tbsp mustard

1/3 cup heavy cream

1 tbsp soy protein isolate

1 tbsp parmesan

cayenne pepper, paprika

Instructions

1. Preheat oven 325.

2. Spray large muffin tin with non-stick spray.

3. Line 6 cups with the fish fillet or several if fillets are real small.

4. In a bowl, mix crab, zucchini, onion powder and pork rinds.

5. Add remaining ingredients.

6. Divide mixture among fish lined cups.

7. Sprinkle each with little cayenne and paprika.

8. Bake for 30 minutes.

Serves 3 at 3 carbs, trace fiber, 351 Calories, 20 fat, 40 protein

Broiled Fish with Cheese

Ingredients

12 oz flounder

2 tbsp melted butter

1/2 cup cheddar, shredded

1 tbsp mustard

1 tbsp ketchup or chili sauce

Instructions

1. Brush fish with melted butter and broil 8-10 minutes until flaky.

2. Combine remaining ingredients and spoon onto the fish.

3. Broil 2-4 min until the cheese becomes bubbly and lightly brown.

Serves 2, 1 Carb, trace fiber, 379 Calories, 23 Fat, 40 Protein

Broiled Salmon with Dijon Sauce

Ingredients

12 oz. salmon fillets

1/2 cup mayo

2 tbsp dijon

3 tbsp parmesan cheese

black pepper

Instructions

1. Heat broiler, and broil salmon for about 12 minutes.

2. Mix other ingredients and spread over salmon.

3. Put back under the broiler for another 5 minutes, or until salmon is done. Take note, if you put the sauce on too early, it gets really brown.

Serves 3 @ 1 carb, trace fiber, 469 cals, 38 fat, 33 protein.

Fish Florentine

Ingredients

1 1/2 lb fish fillets

10 oz pkg frozen spinach, thawed, drained well

8 oz shredded cheddar

1/2 c crushed pork rinds (optional)

2 T lemon juice

2 T white wine

parsley, Old Bay, garlic powder, salt & pepper

Instructions

1. Preheat oven 350. Spread spinach over bottom of 8-9″ casserole dish.

2. Arrange fillets over the top.

3. Sprinkle with lemon juice and white wine, and seasonings.

4. Sprinkle with cheese, then the pork rinds.

5. Bake 30-40 minutes.

Serves 4 @ 5 carb, 2 fiber (3 NET carbs), 432 Calories, 22 fat, 51 protein

Crab Stuffed Sole

Ingredients

1 1/2 lb sole

6 oz can crab

2 oz cream cheese

2 tbsp mayo

1 tsp tabasco

1 tbsp chives

1 egg

Instructions

1. Mix all ingredients.

2. Lay fillets flat and top with generous amount of filling.

3. Roll up fish and bake at 350 for 20-25 minutes.

Serves 4 @ 1 carb, trace fiber, 309 Calories, 14 fat, 42 protein

 Seafood Crepes with Creamy Cheese Sauce

Ingredients

Crepes:

4 eggs

4 T heavy cream

dash salt and pepper

Filling:

1 6 oz can crab

1 can small shrimp

2 tbsp butter

1/4 c cream

1 tsp dijon

1/4 cup chicken broth

Sauce:

4 oz cheddar

1/4 cup heavy cream

1 tsp dijon

dash nutmeg, salt, pepper

Instructions

Crepes:

1. Blend crepe ingredients.

2. Heat a good small non-stick pan and melt some butter.

3. Ladle about 1/4 cup of mixture and tip pan quickly to make thin, even coating.

4. Allow to cook until starts to curl on ends and is set in center.

5. Turn and cook about 30 seconds.

6. Remove to a plate and repeat. Makes about 6.

Filling:

1. Melt the butter, add crab and shrimp.

2. Stir in broth, dijon and cream and simmer until sauce reduces.

Sauce:

Heat cheese, cream, dijon, and seasonings til cheese melts.

Assemble:

Lay out crepes, spread filling down the center, roll up and top with cheese sauce.

Serves 3 @ 4 carbs, trace fiber, 636 Calories, 50 fat, 42 protein

Flounder Picatta

Ingredients

1/2 tsp salt

1/4 tsp pepper

2 lbs flounder

4 tbsp butter

2 tbsp oil

2 tbsp lemon juice

1/2 tsp grated lemon zest (optional)

1 tbsp dried parsley

1 tbsp capers chopped

protein powder, soy isolate or baking mix

Instructions

1. Combine protein powder, salt, and pepper in a bowl.

2. Dredge fish to coat both sides.

3. Melt 2 tbsp. butter with oil in skillet.

4. Add fish and cook, turning once, til browned outside and cooked through (5-7 min.)

5. Remove to the platter and keep warm.

6. Add remaining butter to skillet and cook over med-high heat until browned, about 1 min.

7. Stir in lemon juice, zest, parsley and capers and pour over fish.

Serves 4 @ 1 carb, trace fiber, 371 Calories, 21 fat, 43 protein (protein powder NOT included in nutritional count)

Shrimp with Tomato Cream Sauce

Ingredients

12 oz shrimp, peeled, deveined, uncooked

1 tsp oregano

2 tbsp butter

1 med chopped tomato

1/2 c heavy cream

1/2 cup cheddar cheese

Instructions

1. Melt the butter with garlic and oregano for 1 minute.

2. Add shrimp and tomato and saute few minutes just until shrimp is pink.

3. Stir in cream. Then shredded cheddar and heat until cheese melts.

4. Serve over rice or pasta.

Serves 2 @ 7 carb, 1 fiber (6 NET carbs), 616 Calories, 46 fat, 43 protein ;

Baked Salmon Italianne

Ingredients

12 oz salmon

1/4 cup mayonnaise

2 tbsp  ketchup

6 pieces sun-dried tomatoes

4 strips bacon, cooked, cut into 1-inch pieces

1/4 cup chopped onion

Instructions

1. Mix mayo and ketchup to make Russian Dressing.

2. Heat tomatoes in water in the microwave for few minutes to plump.

3. Spray the casserole dish with Pam.

4. Lay salmon pieces in and cover with dressing.

5. Cut up tomatoes and lay on top; sprinkle with chopped onion.

6. Bake at 400 for 20-25 min.

7. Put under broiler for just a few minutes to brown top.

Serves 2 @ 6 carb, 1 fiber (5 NET carbs), 430 Calories, 34 fat, 28 protein

Shrimp Scampi

Ingredients

14 oz shrimp (raw, peeled)

4 tbsp butter

4 tbsp oil

3 garlic cloves

splash lemon juice

Instructions

1. Melt butter, add oil and garlic and saute 1 min.

2. Add a splash of lemon juice.

3. Add shrimp and cook until pink. This only takes a few minutes.

4. Spoon shrimp and sauce over Faux Rice.

Serves 2 @ 1.5 carbs, trace fiber, 648 Calories, 52 fat, 42 protein

Crabmeat Au Gratin

Ingredients

1 tbsp butter

1 tbsp not/starch (or thickener)

salt & pepper

1/2 cup heavy cream

1/2 cup water

1 can crabmeat

1 tsp lemon juice

1 cup shredded cheddar

dash of Worcestershire sauce

pinch of paprika

Instructions

1. Preheat oven 375.

2. Melt butter in pan.

3. Mix in not/starch and salt and pepper.

4. Stir over low heat until well blended.

5. Gradually stir in cream mixed with water.

6. Cook while stirring until thick and smooth.

7. Mix in cheese, Worcestershire and paprika.

8. When melted, stir in crab.

9. Place in buttered casserole. Bake for 25 minutes.

10. Serve with rice or faux rice.

Serves 2 @ 3 carb, trace fiber, 559 Calories, 47 fat, 31 protein

Fresh Lobster Salad

Ingredients

1 cup extra virgin olive oil

6 oz. orange juice

2 tablespoons minced shallots

1 teaspoon minced garlic

1 tsp. honey

2 hard-boiled eggs

salt

freshly ground black pepper

6 cups fresh baby arugula, washed and patted dry

1 pound cooked lobster meat, sliced 1/4-inch thick

1/4 pound fresh haricots verts, stemmed and blanched

1/2 cup cured black olives, pitted and halved

1 tablespoon finely chopped fresh parsley leaves

Instructions

1. In a mixing bowl, whisk the oil and orange juice until emulsified.

2. Whisk in the shallots and garlic.

3. Season with the honey to taste. Season with salt and pepper.

4. Toss the arugula with 1/3 of the dressing.

5. Mound the greens in the center of each plate.

6. Toss green beans and olives with 1/3 of the dressing.

7. Mound the beans on top of the greens.

8. Toss the lobster with the remaining dressing. Season with salt and pepper.

9. Mound the lobster on top of the bean mixture.

10. Slice the eggs thinly.

11. Season with salt and pepper and garnish the salad with the eggs.

12. Garnish with parsley. Makes 4 servings.