Seafood Recipes
Salmon with Brown Sugar Glaze
Ingredients
cooking spray
4 (6 ounce) boneless salmon fillets
salt and ground black pepper to taste
¼ cup packed light brown sugar
2 tablespoons Dijon mustard
Directions
1. Preheat the oven broiler and set an oven rack about 6 inches from the heat source. Grease the rack of a broiler pan with cooking spray.
2. Season salmon with salt and pepper, then place on the prepared broiler pan. Whisk together brown sugar and mustard in a small bowl; spoon mixture evenly over salmon.
3. Cook under the preheated broiler until fish flakes easily with a fork, 10 to 15 minutes.
Nutrition Facts:
Servings Per Recipe 4
Calories 330% Daily Value *
Total Fat 16g 21%
Saturated Fat 3g 17%
Cholesterol 83mg 28%
Sodium 310mg 13%
Total Carbohydrate 15g 5%
Total Sugars 13g
Protein 29g 58%
Vitamin C 5mg 5%
Calcium 31mg 2%
Iron 1mg 3%
Potassium 521mg 11%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
Quick and Easy Shrimp Scampi
Ingredients
1 pound linguini pasta
¼ cup butter
5 cloves garlic, minced
1 pound medium shrimp - peeled and deveined
1 cup bread crumbs
½ cup white wine
1 lemon, juiced
¼ cup light olive oil
Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. Bring a large pot of salted water to a boil, add pasta, and cook until al dente. Drain pasta, and set aside.
3. In a large skillet, melt butter over medium heat. Add most of the garlic, keeping some for later. Coat the garlic completely with butter. Do not let the garlic brown. Add shrimp, and toss to coat. Immediately remove pan from heat; shrimp will not be cooked yet.
4. Sprinkle the shrimp with breadcrumbs (enough to coat the shrimp), and transfer the entire mixture to a medium casserole dish. Pour wine and the lemon juice over the shrimp. Cover, and bake at 350 degrees F (175 degrees C) for 10 minutes.
5. Remove cover, and bake an additional 5 minutes.
In a small saucepan heat olive oil with remaining garlic. Toss the pasta with the olive oil and garlic mixture. Serve the shrimp over the pasta with additional lemon slices on the side.
Nutrition Facts:
Servings Per Recipe 4
Calories 892% Daily Value *
Total Fat 32g 41%
Saturated Fat 11g 53%
Cholesterol 203mg 68%
Sodium 456mg 20%
Total Carbohydrate 108g 39%
Dietary Fiber 6g 23%
Total Sugars 6g
Protein 43g 85%
Vitamin C 24mg 27%
Calcium 161mg 12%
Iron 8mg 42%
Potassium 555mg 12%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
Easy Baked Fish with Lemon
Ingredients
1 serving cooking spray
2 pounds tilapia fillets, cut into serving-sized pieces
1 cup dry seasoned bread crumbs
2 tablespoons dried parsley
2 teaspoons lemon zest
½ teaspoon garlic powder
¼ cup melted butter
Directions
1. Preheat the oven to 350 degrees F (175 degrees C). Spray a baking dish with cooking spray.
2. Place tilapia pieces into the prepared baking dish. Combine bread crumbs, parsley, lemon zest, and garlic powder in a small bowl. Mix in melted butter and sprinkle mixture over fish fillets.
Bake in the preheated oven until tilapia flakes easily with a fork, about 15 minutes.
Nutrition Facts:
Servings Per Recipe 4
Calories 439% Daily Value *
Total Fat 16g 21%
Saturated Fat 8g 42%
Cholesterol 114mg 38%
Sodium 384mg 17%
Total Carbohydrate 20g 7%
Dietary Fiber 2g 6%
Total Sugars 2g
Protein 51g 101%
Vitamin C 5mg 6%
Calcium 135mg 10%
Iron 2mg 13%
Potassium 1013mg 22%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.