Babes' Recipes | |||||||
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| Seafood (20) | 2013-05-23 01:01:22 
Dill Citrus Salmon When I think about fast food, this is one dish that always comes to mind. I purchase my salmon at a ”big box store” on the weekend, cut off the amount I would need within the next couple of days and freeze the rest for another night. I know after a long day of work, I can make this dinner in 30 minutes or less. This recipe is healthy, simple and fast. Pair it with mashed sweet potatoes and garlic broccoli. Want to see how simple this recipe really is? Watch the NutritionBabes make their Dill Citrus Salmon. Enjoy! Ingredients: Directions:
Tips and Twists:
2013-04-22 16:19:19  Lemony Tuna Veggie Farro Salad Farro is a trendy ancient whole grain that is fantastic when served in a chilled salad. Though it's been enjoyed for thousands of years in Italy and the middle east, farro is now making its way into mainstream American stores and restaurants. Check the prep time before you buy, some brands cook in 10-12 minutes, some much longer. This recipe can easily be altered to include any of your favorite veggies. Serve atop some mixed greens for a light, nutritious lunch. 1 cup uncooked farro (parboiled) Cook farro according to package instructions, drain, and put in refrigerator to cool. Add carrots, cucumber, peppers, onions, tuna and chick peas to a large bowl. In a small bowl, combine lemon juice, zest, olive oil, salt and pepper and whisk well. Pour dressing over salad and mix well. Cover and refrigerate allowing the flavors to absorb for a few hours. Makes 5 servings: Servings size 1 cup: Tips and Twists: 2013-01-29 14:41:04 
NutritionBabes Crab Dip You will not have any leftovers with this dip and no one will know it’s low fat. We’ve upped the protein and decreased the calories, making this dip a filling starter. Serve our Crab Dip at your next get together. Enjoy! Ingredients: 12 ounces of crab meat 2 cups low fat cottage cheese 1/2 cup reduced fat cream cheese 1 orange bell pepper (half of pepper diced, other half sliced) 1 yellow bell pepper (half of pepper diced, other half sliced) 1 red bell pepper (half of pepper diced, other half sliced) 3 teaspoons Old Bay Seasoning ¼ cup reduced fat (2%) shredded 4 cheese Mexican blend 2 tablespoons green scallions diced Directions:
Preheat oven to 350 degrees. Puree cottage cheese in a blender or mini food processor. In a medium size bowl combine pureed cottage cheese, crab, cream cheese, diced peppers and Old Bay seasoning. Spread mixture into a shallow round casserole dish. Evenly spread shredded cheese on top. Bake in oven for 15 minutes or until heated through and bubbling on sides. Sprinkle scallions on top and serve with sliced peppers. Serves 12 per serving (2 tablespoons): 70 calories, 2.5 g fat, 1.5 g sat fat, 25 mg chol, 160 mg sodium, .5 g fiber, 9 g Pro Tips and Twists: Serve with your favorite cut up vegetables or sliced whole grain crackers. This dip is also made with gluten-free ingredients.
2012-08-21 23:27:10 
NutritionBabes Lobster Taco This month’s Recipe Redux challenge is to make over your “Most Memorable Vacation Meal”. As I received this challenge to my inbox, my husband and I were heading North to Maine’s Southern Coast for vacation. Folded on our dashboard was a week old Wall Street Journal Travel section, boasting the top spots for lobster rolls. My husband was not just thinking about hiking and kayaking, he was on a mission. I suddenly knew exactly what this month’s Recipe Redux would be; with a few healthier twists, the classic lobster roll that typically includes mayonnaise, butter, and white bread, was about to change and become Gluten Free! Enjoy! 1 ½ cups green cabbage, shredded ¼ cup carrots, shredded ¼ cup plain Greek yogurt (separated) salt and pepper to taste 2 yellow tomatoes, chopped ¼ cup cilantro, diced ½ small red onion, diced 1 avocado cut in ½ inch cubes 1 lime 8 oz lobster meat, cooked and chopped ¼ teaspoon curry ¼ teaspoon cumin ¼ teaspoon chili powder 6 yellow corn taco shells Preheat oven to 350 degrees. In a small bowl combine cabbage and carrots with 2 T plain Greek Yogurt. Add salt and pepper to taste and set aside. In another bowl, combine yellow tomatoes, cilantro, onion, avocado and juice of half a lime and set aside. Mix together lobster meat, remainder of plain Greek Yogurt (2T), curry, cumin and chili powder. Toast tortilla shells on a cookie sheet for approximately 4 minutes. Evenly distribute cabbage slaw, lobster salad and top with tomato salsa in each taco shell. Serve with sliced lime. Makes 6 tacos Nutrient Analysis per taco 225 calories, 9 g fat, 1 g sat fat, 5 g fiber, 16 g protein
Tips and Twists: Cabbage slaw, tomato salsa and lobster salad can be made ahead of time, covered, refrigerated and served the following day. If making the recipe ahead of time, cut and add avocado to salsa before serving. Frozen lobster meat is a convenient choice; defrost in refrigerator the day before and drain in a colander before mixing. Lobster can be substituted for shrimp, tilapia or your favorite fish.
2012-07-13 10:12:06 
Scallops, White Beans and Kale I lb. large sea scallops 1/8 teaspoon salt 1/4 teaspoon black pepper 3 slices turkey bacon (such as Applegate Farms www.applegatefarms.com) 1 1/2 lbs kale 2 Tablespoons olive oil, separated into 1 Tablespoon each 2 teaspoons garlic, minced 1 small sweet onion, diced 1/2 cup low sodium chicken broth 1 can (14 oz) white kidney beans 3 teaspoon red wine vinegar Thoroughly dry scallops on a paper towel. Evenly season scallops with salt and pepper on both sides and set aside. Cook turkey bacon in a medium pan until crispy. Use a paper towel to absorb grease from bacon, dice and set aside. Tear off tough stems and veins from kale leaves and discard. Chop leaves of kale into 1 inch pieces. Using the same pan as the turkey bacon and over medium high heat, add 1 T of olive oil, garlic and onions. Sauté until onions are translucent and add chopped kale. Continue to sauté until kale is bright green. Add chicken broth and cover pan to cook for approximately 5 minutes. Remove cover and stir until all the liquid is evaporated. Add white beans and turkey bacon, mix and beans are heated through. Meanwhile, in another pan and add 1 T of olive oil over medium high heat, add scallops. Sear scallops until cooked through, allowing them to caramelize on both sides, approximately 5-7 minutes depending on thickness of scallops. Add vinegar to kale and mix through. Divide kale and beans amongst 4 plates and add scallops on top. Serve immediately. Makes 4 servings Per serving: Tips and Twists Change up the beans to meet your preference. Add additional favorite veggies to add more color and flavor. Not a fan of vinegar? Lemon juice works well too. This dish also works well over rice or quinoa. Enjoy!
2012-05-19 14:58:01  Light California Roll Napoleon We are proud to be a part of The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in healthier way, or invent a new one based on the "theme". This month's challenge asked us to use "little" fishes or sea vegetables. The result was a low calorie version of a sushi favorite. Our featured ingredient...roasted seaweed! 6 slices rectangular roasted seaweed snacks (like the kind by Trader Joes) Stack 2 slices of seaweed on a plate, add ½ of crab, avocado and cucumber. Repeat for second layer and top with final 2 sheets of seaweed. If desired, you may spread the wasabi mustard onto the seaweed or dip if you prefer. Makes one serving: (without soy sauce, if added will contribute additional 575mg of sodium per Tablespoon) Tips and Twists:
2012-04-26 15:13:15  NutritionBabes Tuna Salad with Greek Yogurt 2 cans Wild Planet, Wild Albacore Tuna - no salt added with liquid (www.wildplanetfoods.com) 1/2 small red onion, peeled and diced 2 carrots peeled and diced 1/2 cup 0% Greek Yogurt
When using Wild Planet Tuna, there is no need to drain liquid. Place tuna in a medium size bowl and break apart well with a fork. Mix together onions, carrots and Greek Yogurt with tuna.
Makes 4 servings 180 calories, 7.5g fat, 0.5g sat fat, 18 mg chol, 25mg sodium, 1 g fiber, 20 g protein.
Works well to blend ingredients in a food processor for a smoother salad. If using another tuna beside Wild Planet you will need 4 (5 oz) cans of Chunk White Tuna, drained and rinsed. Get creative, add chick peas, celery, tomatoes and peppers, anything goes! Pair with your favorite green salad, sliced veggies or whole grain bread.
2012-03-13 15:10:16  Broiled Salmon over Sautéed Cabbage with Turkey Bacon Salmon: 4 (4 oz) salmon fillets
Cabbage: 4 slices turkey bacon 1 Tablespoon extra virgin olive oil ¾ of a yellow onion, shredded and chopped 1 Tablespoon crushed garlic ½ head green cabbage, shredded and chopped
Preheat broil Grease broil pan with non stick spray. Add salmon fillets and broil for 5 – 7 min until cooked through or reaches an internal temperature of 145 degrees. In a large skillet, cook turkey bacon over medium high heat turning until crispy. Remove bacon and place on a plate covered with a paper towel to absorb grease. Add oil into pan of bacon drippings. Sauté onions and garlic until onions are translucent. Add cabbage and cover with a lid. Stir occasionally making sure to scrape the bottom of the pan. Dice cooked bacon and add to pan. Sauté approximately 10 – 15 minutes until cabbage is limp and translucent. Makes 4 servings Per serving 320 calories, 18g fat, 3g sat fat, 81 mg chol, 200 mg sodium, 3 g fiber, 30 g protein (salmon and cabbage) Tips and Twists: Serve this holiday alternative with a slice of our NutritionBabes Irish Soda Bread and Organic Honey Mustard on the side. 2012-02-12 21:59:05 
So Easy Barramundi Nonstick cooking spray Serves 2. Tips and Twists:
2011-11-12 16:10:43 
Ginger-Honey Salmon 4 (4 oz each) portions of salmon filets Preheat broiler In a large Ziploc bag combine ginger, soy sauce, honey and orange juice. Mix all ingredients well by kneading sealed bag. Add salmon and knead sealed bag again. Place sealed bag on a plate in the refrigerator for 10-15 minutes. Spray broiler pan with non stick spray. Remove salmon from marinade. Allow marinade to drip off into bag before placing on greased pan (at least 1/2 the marinade should remain in bag). Discard remaining marinade. Broil salmon about 6 inches from heat source for approximately 6-8 minutes or until flakes when touched with a fork. Serves 4. 350 calories, 10 g fat (1.5 g sat fat, 2 g poly fat, 4.5 g mono fat) 70 mg chol 200 mg sodium, 24 g protein
2011-08-04 22:39:58  Baked Crab Cakes
1 pound lump crab meat 3/4 cup whole wheat bread crumbs 1 teaspoon Worcestershire sauce 2 Tablespoons lemon juice ( 1 lemon) 1 teaspoon Old Bay seasoning 3/4 cup red bell peppers, finely chopped 1 scallion with green top, finely chopped 2 eggs lightly beaten 1 dash hot sauce Non-stick cooking spray
Preheat oven to 400 degrees
Mix all ingredients well. Roll into 2 inch balls and flatten. Place on cookie sheet sprayed with non-stick cooking spray. Bake until golden brown on bottom, about 10 minutes, Gently flip and bake another 5-10 minutes until golden brown on both sides.
Makes 12 crab cakes. Serve with our Tzatziki-Cucumber Yogurt Dip
1 serving = 2 crab cakes 120 calories, 8 g fat, 250 mg sodium, 1.5 g fiber, 14.5 g protein
2011-07-25 10:00:31  NutritionBabes Tuna Vegetable Salad 2 cans Wild Planet, Wild Albacore Tuna - no salt added with liquid (www.wildplanetfoods.com) 1/2 cucumber, peeled, seeded and diced 1 can (15 oz) Garbanzo beans, rinsed and drained 1 tomato, seeded and diced 1/2 small red onion, peeled and diced 1/2 red pepper, seeded and diced 2 carrots, peeled and diced 4 tablespoons canola mayonnaise 1/2 recipe of NutritionBabes Balsamic Dressing 1 head romaine lettuce leaves
When using Wild Planet Tuna, there is no need to drain liquid. Place tuna in a medium size bowl and break apart well with a fork. Add remaining ingredients except lettuce and mix well. Break apart lettuce leaves and place on 4 plates, add 1/4 of tuna mixture on top of each plate. Garnish with lemon wedges.
Makes 4 servings 290 calories, 14g fat, 1.25g sat fat, 1 g mono fat, 2.5 g poly fat, 24 mg chol, 300 mg sodium, 5 g fiber, 26 g protein.
If using another tuna beside Wild Planet you will need 4 (5 oz) cans of Chunk White Tuna, drained and rinsed. Substitute your favorite vegetable and beans, anything goes!
2011-06-14 14:24:43  Tilapia with Mango and Peach Salsa 1 cup mango, peeled and diced 1 cup peaches, peeled and diced 1 cup tomatoes, diced 1/2 cup red onion, diced 1 teaspoon lime juice 1 Tablespoon fresh cilantro 1/8 teaspoon kosher salt 3/4 cup orange juice, separate out 2 Tablespoons 4 (4 oz) Tilapia Loins Pour orange juice (separate out 2 T and set aside) into Ziploc bag with tilapia. Seal and place in refrigerator for 10 minutes. Preheat grill to medium-high heat. Combine mango, peaches, tomatoes and onion with lime juice, cilantro and remainder of orange juice. Place tilapia on well greased grill. Cook approximately 5-7 minutes, turning once or until internal temperature is 145 degrees. Plate fish and top with salsa. Enjoy! Makes 4 servings. Tips and Twists: Any fish or chicken would work well with the salsa. Chopped avocado would also work well, simply add on top with salsa. The fish and salsa create a great salad over greens. Enjoy!
2011-06-01 23:27:19  Mediterranean Mussels 1 pint cherry tomatoes 1/8 teaspoon kosher salt 2 Tablespoons olive oil 2 teaspoons garlic crushed 1 small yellow onion, chopped 2 Tablespoons basil, diced 2 Tablespoons parsley, diced 1 pound mussels, rinsed and cleaned nonstick spray
Preheat oven to 400 degrees. On a greased pan with nonstick spray roast cherry tomatoes with kosher salt sprinkled on top. Roast tomatoes for approximately 15 - 20 minutes or until tomatoes start to wrinkle and release juices. Meanwhile, in a large pan heat olive oil over medium high heat with garlic and onions. Saute until onions are translucent and add roasted tomatoes, basil and parsley. Saute with tomatoes another 3 minutes and add mussels. Increase the heat to high and cook mussels until all are open, stirring occasionally. Once mussels are open, lower heat and simmer another 4 minutes or until heated through. Serve immediately. Enjoy! Tips and Twists Serve as an appetizer or over whole wheat pasta for dinner. This recipe can also be offered alone with a chunk of whole wheat bread for dipping! Garnish with additional basil or parsley. 2011-03-02 11:44:29  Shrimp Pesto Pasta The secret to this gourmet tasting meal is a jar of pesto. It allows the preparation of this dish in less than 30 minutes. You don’t even need to defrost the shrimp! 8 ounces whole wheat angel hair pasta, dry Boil water to cook pasta in a separate pot. When ready, cook pasta according to directions on package and set aside. Heat sauté pan to medium-high heat and add olive oil. Add ½ teaspoon garlic and sauté mushrooms for 3-5 minutes. Add spinach and cook until wilted, about 2-3 minutes. Remove veggies from pan and set aside. Add shrimp to pan with other ½ teaspoon garlic and saute until shrimp is pink and cooked through. Drain extra liquid from pan. Add back vegetables, including tomatoes and heat through. Add pasta and pesto to pan, stirring to coat well. Add parmesan cheese to taste. Serves 4 Tips and Twists: If you prefer a more intense flavor, add more pesto. 1 tablespoon is enough for a flavorful dish while keeping the calorie count in check. Use more mushrooms, spinach, and tomatoes if desired. Exact measurements are not necessary. Angel hair makes the dish more delicate, but any shape pasta will do. Many people will say that any cheese with fish is a no-no, but the parmesan is a low calorie way to enhance the flavor of the pesto. 2011-02-16 12:01:22  Pistachio Crusted Tilapia 6 (4 oz each) Tilapia fillets 1 cup pistachios, shelled 1 teaspoon crushed garlic, 2 tablespoons fresh basil, chopped 1 teaspoon thyme 1 teaspoon rosemary ¼ teaspoon kosher salt ¼ teaspoon black pepper 6 teaspoons honey Preheat oven to 375 degrees Grind pistachios, garlic, basil, thyme, rosemary, salt and pepper in a small food processor. Transfer mixture onto a plate. Rinse tilapia and pat dry with a paper towel. Coat the top side of each tilapia fillet with one teaspoon of honey. Press honey coated side into pistachio mixture. Spray baking pan with non stick spray and place fish, pistachio side up, onto pan. Bake in oven 15-17 minutes until fish flakes with a fork. Serves 6 237 calories, 10.5 g fat, 1.5 g sat fat, 56 mg chol, 138 mg sodium, 2.5g fiber, 7 g sugar, 26 g protein Tips and Twists: Serve this fish entree with 1/2-1 cup of your favorite whole grain side dish or baked sweet potato. Don't forget the veggies! 2011-02-13 19:09:35 Ginger-Honey Salmon with Mashed Sweet Potatoes and Asparagus Salmon 2 (4 oz each) portions of salmon filets Preheat broiler In a large Ziploc bag combine ginger, soy sauce, honey and orange juice. Mix all ingredients well by kneading sealed bag. Add salmon and knead sealed bag again. Place sealed bag on a plate in the refrigerator for 10-15 minutes. Spray broiler pan with non stick spray. Remove salmon from marinade and discard remainder of marinade. Place Salmon on greased pan. Broil about 6 inches from heat source for approximately 6-8 minutes or until flakes when touched with a fork. Serves 2. Asparagus 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Mashed Sweet Potatoes 2 small sweet potatoes, peeled and cut into 1 inch cubes
2011-02-13 18:55:40  Chopped Shrimp Cocktail ½ pound cooked shrimp, peeled, deveined and chopped into bite size pieces Mix all ingredients in a small bowl. Line 2 martini glasses with baby romaine lettuce and scoop mixture evenly into each glass. Garnish with a slice of lemon. Serves 2. 2011-02-01 16:09:51  Garlic Shrimp Tacos 1 recipe of NutritionBabes Garlic Shrimp http://tinyurl.com/4kcw45r 4 vine ripened tomatoes, diced removing seeds and inner core 1 jalapeno pepper, diced removing seeds and inner white membrane 1 red onion, diced 2 Tablespoons chives, diced 1 lemon, cut in half 1 lime, cut in half 1 bag of arugula or spring mix lettuce, washed 4 avocados, diced removing peel and pit 10-15 corn tortillas
Mix vine ripened tomatoes, jalapenos, onion and chives in mixing bowl. Squeeze in half of lemon and half of lime to finish salsa (can be made ahead and chilled in refrigerator). Warm corn tortillas in microwave or toaster oven prior to serving. Fold tortilla in half carefully to avoid cracking, layer bottom with arugula or spring mix lettuce, add shrimp, add 2 spoonfuls of salsa and one spoonful of diced avocado. Serve immediately.
2010-12-23 20:18:06  Garlic Shrimp When I was first married, I was given advice by a friend on what to keep on hand in my freezer. She further explained that you never know when you’ll have unexpected guests. Her recommendation was a bag of frozen, cooked, peeled and deveined shrimp. This "Garlic Shrimp" recipe has often been my go-to entrée to throw in a crock pot for a crowd, and it is always a big hit! This dish can be served as an appetizer, the main fare or over a salad. I especially enjoy this with our previously posted Quinoa recipe. 1 ½ pounds of pre-cooked shrimp (thawed if previously frozen according to package directions) 2 T olive oil 2 tsp crushed garlic 1 T grated pecorino romano cheese Heat olive oil and garlic over medium heat, add shrimp and cheese and mix well until heated through. Garnish with flat leaf parsley. Makes 6 servings 158 calories, 6 g fat, 1 g sat fat, 3.5 g mono fat, 222 mg chol, 278 mg sodium, 24 g protein
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