Entrees - Fish and seafood

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08-07-2004, 05:37 AM
Hey :)

I'll put this here since i couldnt find a sub-heading for Mains.

Marinated Prawns (aka Shrimp) on Noodles

First off, i am Aussie...so you may have to sub different brands if you dont have the ones i mention, as well as convert the measurements. (Oh, and this is dead simple)


150 grams cooked prawns deveined and shelled.
1 packet 99% fat free Maggi 2 minute noodles
1 large ripe tomato
2 Tablespoon sweet chilli sauce
1 Tablespoon seeded mustard
2 Tablesoons soy sauce
1 teaspoon minced garlic
1 teaspoon cajun spice

(The amount of marinade you make is really up to you, and if you want to add water, do, but the marinade it going to be the sauce for the noodles as well.)


First off you need to do the prawns in the morning so they have all day long to marinate nicely. Mix the garlic, sauces, mustard and spice in a small bowl, mix well and throw prawns in. Make sure they are all coated and every now and again mix them all up. Cover and put in the fridge.

Right, come dinner time prepare the noodles as directed, and while doing so reasonably coarsely chop the tomato. Once the noodles are done, drain them and throw the prawns, marinade mix and all, plus the tomatos in together and toss them around.

Divide the mix into two bowls and viola!

Originally i made this just for one serving, but it ended up being way to filling and so i split it into two. Roughly speaking it's about 220 calories per serve (using the 99% fat free noodles), it'd be more if you used normal.

Anyway, hope you enjoy!

08-07-2004, 09:06 AM
Work in progress- will post some recipes soon :)

08-07-2004, 09:48 AM
No worries Mauvaisroux i got my crayon!!! ~laughing~

Athenian Shrimp In Tomato And Feta Sauce (7)

Recipe By : WW Magazine Nov.- Dec. 2001
Serving Size : 4
Categories : 7 point

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
1 medium onion -- chop
1 garlic clove -- minced
28 ounces tomatoes in thick puree - (28 oz)
6 ounces tomato paste
1/4 cup wine
2 tablespoons chopped parsley
1 teaspoon dried oregano
1/4 teaspoon black pepper
1 1/2 pounds medium shrimp -- peeled
2 ounces feta cheese -- in 1/4" cubes

Heat oil in a sauté pan and add the onion and garlic.
Cook, stirring often, until the onion is softened, about 4 minutes.
Transfer to a 3 1/2 quart slow cooker.
Add the tomatoes with their puree, the tomato paste, wine, parsley,
oregano and pepper.
Cover and cook for 6 to 8 hours on LOW.
Increase the heat to HIGH and add the shrimp.
Cook just until the shrimp are firm and have turned pink, about 15
Stir in the feta cheese and serve immediately.

"Weight Watchers Magazine Nov/Dec 2001"

Per Serving (excluding unknown items): 337 Calories; 13g Fat (35.9%
calories from fat); 38g Protein; 14g Carbohydrate; 3g Dietary Fiber;
271mg Cholesterol; 758mg Sodium.
Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 Vegetable; 2 Fat.

08-07-2004, 09:51 AM
Was | 14 POINTS
Now | 6 POINTS
Servings | 8
Preparation Time | 20 min
Cooking Time | 30 min
Level of Difficulty | Easy

main meals | Tuna casserole has a bad reputation for being a high-calorie dish. But not anymore! We've made a few easy ingredient substitutions.


12 oz uncooked egg noodles
12 oz water-packed tuna fish, drained
2 cup button mushroom(s), sliced
1 cup frozen green peas, thawed
16 oz fat-free sour cream
1/2 cup fat-free mayonnaise
2 tsp Dijon mustard
1 tsp dried thyme
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
1/2 cup shredded reduced-fat Monterey Jack cheese, or reduced-fat Swisss cheese


Preheat oven to 350ºF.

Cook noodles according to package directions without added fat or salt; drain and transfer to a large bowl. Fold in tuna, mushrooms and peas.

Whisk sour cream, mayonnaise, mustard, thyme, salt and pepper together in a separate bowl; fold into noodle mixture. Transfer to a 4-quart casserole dish; top with cheese. Bake until top is golden and bubbly, about 30 minutes. Yields about 1 cup per serving.

Chef's Tips

We renovated Tuna Noodle Casserole by:

Opting for tuna in water, not tuna in oil.
Choosing fat-free sour cream instead of regular.
Switching from regular mayonnaise to fat-free.
Topping it with reduced-fat cheese instead of the full-fat varie

08-07-2004, 09:52 AM

3/4 cup onion, chopped
1 clove garlic, minced
1 medium green pepper, chopped
1/2 cup celery, finely chopped
1 tablespoon margarine (I didn't use this)
8 ounces tomato sauce
1/2 cup water
1 bay leaf, crumbled
1 teaspoon parsley, minced
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1 pound shrimp, peeled and tails removed
3 tablespoons flour
1/8 teaspoon chili powder
1/8 teaspoon Tabasco sauce
1 pound canned tomatoes

In medium skillet, spray pan heavily with Pam and saute onion, garlic, green pepper, and celery in margarine about 5 minutes or until tender. Remove from heat; stir in tomato sauce, tomatoes, water, bay leaf, parsley, salt, pepper, flour Tabasco and chili powder. Simmer 10 minutes. Add shrimp. Bring mixture to a boil; cook covered over medium heat for 5 minutes. Serve Shrimp Creole over rice.

4 servings, 4 POINTS each (add points for rice)

08-07-2004, 09:54 AM
Shrimp Creole

From the kitchen of SUMMEROUR
Estimated POINTS® Per Serving | 4
Servings | 6-8

1 pound shrimp
1/2 cup chopped onion
1/2 cup chopped celery
1 clove minced garlic
3 T. Canola Oil
1/2 Cup Chopped Green Pepper
16 oz. can tomatoes
8 oz. can tomato sauce
1 Tbsp Worcestershire sauce
1 tsp salt
1 tsp sugar
1/2 tsp chili powder
2 tsp cornstarch


Cook in oil until tender, but not brown, the onion, celery, and garlic.

Dice and add the canned tomatoes, tomato sauce, green pepper, worcestershire sauce, salt, sugar and chili powder. Allow to simmer uncovered for 45 minutes.

Mix cornstarch with 1 Tbsp cold water. Stir in sauce and cook til bubbly. Add shrimp, cover and simmer 5 minutes.

Serve over rice (but don't forget to include the extra points).

Special Notes

Chicken breasts can be used in lieu of the shrimp. Precook 3-4 pieces, dice and add with tomato mixture to simmer.

08-07-2004, 09:55 AM
Crab, Pasta & Veggie Bake
From the kitchen of CRISSYBEAR

Serves: 6 / Points: 4

1 cup small pasta shells
1 pound asparagus, 1/2" lengths
1 can (6oz) lump crabmeat, drained & flaked
2 eggs, 2 whites
1 cup 2% milk
1/2 cup part-skim ricotta cheese
2 Tbsp grated parmesan cheese
1 scallion, finely minced
1 tsp worcestershire sauce
salt and white pepper to taste

Preheat oven to 375F. Coat an 8" square pan with cooking spray.

Cook pasta al dente. Drain and rinse with cold water. Set aside.

Blanch asparagus in boiling water. Drain, rinse with cold water. Add to pasta mixture along with crabmeat and toss. Set aside.

In a food processor or blender, combine remaining ingredients and puree until smooth (few seconds).

Place crab & pasta mixture in baking dish. Pour ricotta mixture over and bake for 40 minutes, or until lightly golden and a knife inserted in the center comes out clean.

08-07-2004, 09:56 AM
Garlicky Baked Shrimp
pts per serving: 5
Servings: 4

1 1/4 Lb. medium shrimp, peeled & deveined
1/2 C. dry bread crumbs
3 Tbsp. chopped fresh parsley
1 tsp. grated lemon rind
1/4 tsp. salt
3 garlic cloves, minced
2 Tbsp. fresh lemon juice
4 tsp. olive oil

Preheat oven to 400.
Coat 4 individual oven proof dishes with cooking spray (I didn't have 4 dishes, so I just lined all the shrimp into 4 equal rows in an 8X8 baking pan).
Divide shrimp among the dishes.
Combine breadcrumbs and next 4 ingredients.
Stir in juice and oil.
Sprinkle bread crumb mixture over shrimp.
Place dishes on baking sheet.
Bake for about 13 min. or until shrimp are done and breadcrumbs lightly browned.

Special Notes:
Approx. 14 shrimp 41-50 per pound size is on serving. Cal. 220, Fat 7.3, Fiber 0.7

This dish was so good, DH was begging me to make it again! We served it with a concoction she came up with- in a frying pan coated with cooking spray, 'fry' onions, sliced zucchini, mushrooms and stewed tomatoes...simmer till done and season with garlic powder, salt and crushed red pepper. Delicious 0 point side dish.

08-07-2004, 09:57 AM
Spicy Szechuan Shrimp

servings | 4
estimated POINTS per serving | 4

1 pound shrimp
2 tbsp dry sherry
1 1/2 tbsp ginger root
2 clove garlic clove(s)
1/2 tsp red pepper flakes
1/2 cup(s) fat-free chicken broth
2 tsp cornstarch
1 1/2 tbsp low-sodium soy sauce
1/2 tbsp chili garlic sauce
1 tsp sugar
1 tbsp peanut oil
1 item(s) red bell pepper(s)
6 medium scallion(s)

Combine first five ingredients for 30 minutes.
Combine broth and cornstarch in another bowl.
Combine soy sauce and chili-garlic sauce and sugar in another bowl.
Heat oil in pan.
Add chopped red bell pepper and saute.
Then add shrimp mixture.
Cook for 2 minutes.
Then add 6 green onions.
Mix in soy sauce mixture.
Then add corn starch mixture.
Serve with rice.

08-07-2004, 09:58 AM
Creamy Gruyere and Shrimp Pasta
Source: Cooking Light 3/04
HU: 10
Posted by: Donna(Carots)
Date: February 18, 2004
Servings: 6

8 ounces uncooked cavtelli or orecchiette pasta
1/4 cup all-purpose flour
1/2 teaspoon salt
2 cups 2% reduced-fat milk
1 1/4 cups (5 ounces) shredded Gruyere cheese, divided
1 tablespoon butter
1 1/2 pound large shrimp, peeled and deveined
3 garlic cloves, minced
2 tablespoons, dry white wine
1/4 teaspoon ground red pepper
2 cups frozen green peas, thawed
Cooking spray
Parsley sprigs (optional)

1. Preheat oven to 375
2. Cook pasta according to package directions, omitting salt and fat. Drain well
3. Combine the flour and salt in a Dutch oven over medium heat. Gradually add milk, stirring constantly with a whisk, bring to a boil. Cook 1 minute or until slightly thick, stirring constantly with whisk. Remove from heat. Stir in 3/4 cup cheese, stirring until melt
4. Heat butter in large nonstick skillet over medium-high heat. Add shrimp and garlic, saute 3 minutes. Stir in wine and pepper, and cook 1 minute or until shrimp is done.
5. Add pasta, shrimp mixture, and peas to cheese mixture tossing well to combine. Spoon the pasta mixture into a 13X9 inch baking dish lightly coated with cooking spray; sprinkle evenly with remaining 1/2 cup cheese. Bake at 375 for 20 minutes or until cheese melts and begins to brown. Garnish with the parsley, if desired. Serve immediately.

08-07-2004, 09:59 AM
Crab Lasagna Roll-ups

1 carton (16 ounces) 1% cottage cheese
1/2 cup egg substitute
1/4 cup grated Parmesan cheese
2 Tbsp Italian seasoning
2 Tbsp minced parsley
1 tsp dried oregano
1/2 tsp basil
1/2 tsp dried thyme
1/4 tsp garlic powder
1 package (8 ounces) imitation crabmeat, flaked
12 lasagna noodles, cooked and drained
2 cans (8 ounces each) tomato sauce (I used 1 jar of Newman's Own Marinara Sauce)

In bowl, combine first 9 ingredients. Add crab; mix well. Place about 1/3 cup on each noodle; roll up. Place seam side down in a 9X13 inch pan (Pam sprayed). Top with tomato sauce. Cover and bake at 350* for 30-40 minutes or until heated through.

Serves 6 (two per serving)
WW points per serving: 4

Nutritional information: One serving (2 roll-ups) equals 198 calories, 3 grams fat, 1 gram fiber. Diabetic exchanges: 2 very lean meat, 1 1/2 starch.

08-07-2004, 10:01 AM
open faced tuna melts with artichoke 6pts/serves 2

4 pieces canned artichoke hearts, drained and chopped(about 1/2 cup)
1/4 cup scallion(s), chopped
1 Tbsp fresh lemon juice
1 tsp olive oil
1/2 tsp Italian seasoning
1/8 tsp black pepper
1/8 tsp cayenne pepper
6 oz water-packed tuna fish, drained, albacore, and flaked
2 average whole-wheat english muffin(s), split
3 Tbsp grated Parmesan cheese


Preheat broiler.

Combine first 8 ingredients in a medium-sized bowl. Divide the mixture evenly among muffin halves; sprinkle with cheese.

Place on a baking sheet; broil 5 inches from heat until golden brown, 5 minutes.

08-07-2004, 10:03 AM
Parmesan Baked Fish Packets for 2 (4 points)

Recipe By :Reynolds Kitchen (with adaption made by hdeacey)
Serving Size : 2 Preparation Time :0:00
Categories : Fish Packet Cooking

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 sheets (12x18-inches each) Reynolds Wrap®
12 ounces sole fillets -- thawed, (4 to 6 oz. each)
1/8 cup fat-free mayonnaise
1/8 cup grated Parmesan cheese
Cayenne pepper
1 medium zucchini -- sliced
1/4 medium red bell pepper -- cut in strips

PREHEAT oven to 450°F or grill to medium-high. Spray foil with nonstick
cooking spray.

CENTER one fish fillet on each sheet of Reynolds Wrap Everyday Heavy Duty
Aluminum Foil. Spread with mayonnaise. Sprinkle with Parmesan cheese and
cayenne pepper. Top with vegetables.

BRING up foil sides. Double fold top and ends to seal packet, leaving room
for heat circulation inside. Repeat to make four packets.

BAKE 18 to 22 minutes on a cookie sheet in oven OR

GRILL 10 to 12 minutes in covered grill.

Number of Servings: 2

(4 to 6 oz. each)

Scrappy Chick
01-12-2006, 03:16 PM
Found this on a website. Both my husband and I love it!

Garlic and Herb Seasoned Tilapia Fillets

2 T unsalted butter, melted (we used Smart Balance spread)
1 1/2 T. fresh lemon juice (we used frozen)
1 1/2 t. Salt-Free Garlic & Herb Seasoning
1 t. Onion Powder
1/4 t. Ground Black Pepper
1 pound tilapia fillets

Melt butter in a small saucepan or microwave. Add lemon juice, garlic & herb seasoning, onion powder and pepper; mix together. Brush entire butter mixture over fish. Broil 4 to 6 inches from the heat 10 to 12 minutes, or until fish flakes easily with a fork.

04-23-2007, 05:28 PM
Take your basic frozen shrimp (any size - frozen pre-cooked)

Take frozen shrimp and then add

BBQ shaker seasoning....like wing dust but the BBQ kind (Garlic Dust is good too)

Shaker Chopped Dill (tsp or so)

Minced Fresh Garlic (I use the jar stuff)

No real measurements on these items it really is just a matter of taste to your liking... more BBQ....more Dilll?????? You chose!!!

As shrimp thaws it makes a marinade for the shrimp and you have a great tasting shrimp snack. Also good to put on salad with a little dressing of your choice. I have eaten these cold or also grilled them which are also great!!!!


07-17-2007, 03:08 AM
My first post. :D


2 large baking potatoes (about 1 1/2 lb.)
1/4 cup Kraft Light Done Right! Zesty Italian Reduced Fat Dressing
1 pkt. Shake 'N Bake Extra Crispy Seasoned Coating Mix
1 lb. white fish fillets, such as haddock, halibut or cod
1/4 cup Miracle Whip Light Dressing

Preheat oven to 400.

Cut each potato lengthwise into 8 wedges; place in large bowl. Add Italian dressing; toss to coat. Add 1/4 cup of the coating mix; toss to coat. Arrange on baking sheet sprayed with cooking spray. Bake 20 minutes.

Meanwhile, spread remaining coating mix onto large plate. Spread tops of fish fillets evenly with half of the Miracle Whip; press, dressing-side down, into coating mix on plate. Repeat with remaining Miracle Whip and coating mix on plate to coat remaining sides of fish fillets. Place on broiler pan.

Bake potatoes and fish 15 minutes or until fish flakes easily with fork and potatoes are tender.

Makes 4 servings.

CAL 280, FAT 4.5g (sat 0.5g), CHOL 70 mg, SODIUM 1000mg, CARB 33g, FIBER 3g, SUGARS 4g, PROTEIN 25g, VIT C 15%DV, CALCIUM 8%DV, IRON 15%DV

09-25-2007, 10:26 PM
Shrimp Thermidor YUM YUM!

1/4 cup green onions or shallots, sliced
2 Tablespoons diced green pepper
3/4 cup fat−free half−and−half
4 slices Smart Beat fat−free cheese, cut in pieces
1 can (10 oz.) potato soup
2 tablespoons lemon juice
1/4 teaspoon ground pepper
1/2 teaspoon dry tarragon
1/2 teaspoon dry mustard
1 − 1 1/2 cups cooked shrimp (tails removed)

Spray a large, nonstick skillet with spray oil. Saute onion and
pepper over medium heat until tender, about 5 minutes. Add soup
and half−and−half; heat slowly, stirring frequently. Bring to a
gentle boil; add cheese pieces, lemon juice, spices and shrimp.
Heat completely through, about 3 to 4 minutes. Serve hot over rice.

12-18-2007, 05:33 PM

I hope this is the right forum to ask this but I bought some pollock to start incorporating fish into my diet and on my limited budget it is the right price. Now all I need is some one to tell me how I can season it and cook it in a way that has the most health benefit without adding extra calories if possible? How should I cook it and for how long? I tried to look on cooks.com but all their recipes seem to want to add a bunch of gunk to the fish. I don't want that.

Help me???


01-30-2008, 02:19 PM
I want to start adding fish to my diet, problem is I never really gave fish a chance so I don't know where to start. Can anyone recommed a fish that is not to "fishy". Also an easy basic way to cook it. I don't really sauces or marinades. I know you would think I would have no weight problem at all with how picky I am. LOL

06-03-2011, 08:43 PM
My boyfriend had this the other day and came home with the most detailed instructions he could figure out. I made this last night and though I didn't quite get my proportions exact, I'd imagine the amounts would differ depending on taste. Here's what's in it...

- 6 cans of tuna
- add light mayonaise to desired taste and consistency
- 1 gala apple, chopped
- half a red onion, chopped
- 3 stalks of celery, chopped
- 1 green bell pepper, chopped

mix it all together and season with garlic salt and pepper to taste. serve on ritz crackers :)

08-26-2011, 12:26 AM
Cajun shrimp.

I bought a bag of frozen, already prepped large shrimp, 41 to 60 shrimp at Walmart. $4.

Cook in skillet until water is cooked out, I drained them a couple of times.

Spray cooking spray in bottom of skillet, toss shrimp back in, spray shrimp with cooking spray, sprinkle on Cajun seasoning.

Then I cooked them about 4 minutes, stirring and turning with spatula.

That's it.

Had it with a nice cool salad, and home made Ranch dressing.

Nice change of pace.