Category: Fish

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Lemony Shrimp and Bean Stew

Lemony Shrimp and Bean Stew
Serves 4
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Servings
4
Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
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Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
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Sodium 0mg
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Total Carbohydrates 0g
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 teaspoon fresh lemon zest and 2 tablespoons juice
  2. 1 teaspoon sweet or smoked paprika
  3. 2 garlic cloves, grated
  4. Kosher salt and black pepper
  5. 1 pound peeled, deveined large shrimp (tails removed)
  6. 4 tablespoons unsalted butter (1/2 stick)
  7. 2 large leeks, trimmed, then halved lengthwise, white and light green parts sliced crosswise 1/2-inch thick (or 1 large onion, minced)
  8. 1 (15-ounce) can cannellini beans or other white beans, rinsed
  9. 2 cups chicken stock or vegetable stock
  10. 2 tablespoons finely chopped fresh parsley (optional)
  11. Toasted bread, for serving (optional)
Instructions
  1. Combine lemon zest, paprika, garlic, 3/4 teaspoon salt and 3/4 teaspoon pepper in a medium bowl. Add shrimp and toss to coat.
  2. In a large pot, melt butter over medium-high heat. When butter is foaming, add shrimp and cook, stirring occasionally, until pink and starting to curl, 2 to 3 minutes. Using a slotted spoon, transfer shrimp to a plate; set aside.
  3. Add leeks, season with salt and pepper, and cook over medium until leeks are soft and starting to brown on the edges, 4 to 5 minutes, stirring occasionally. Add beans and chicken broth and bring to a boil over high. Lower heat and simmer, 8 to 10 minutes. Stir in reserved shrimp and any juices from the plate, parsley and lemon juice, and season with salt and pepper. Serve with toasted bread.
Notes
  1. With minimal prep and a quick cook time, this shrimp stew feels elegant for such an easy weeknight meal. You can also take the dish in a number of directions: Substitute the shrimp with an equal amount of flaky white fish or even seared scallops, or stretch the dish into a meal for six by stirring in some butter and serving over cooked spaghetti or rigatoni. A good glug of your best olive oil would also be a welcome.
Adapted from New York Times
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Garides Saganaki

Garides
Greek shrimp dish with tomatoes and feta
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Amount Per Serving
Calories 0
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% Daily Value *
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Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1.5 lbs. large raw shrimp peeled and deveined
  2. 4 tablespoons extra-virgin olive oil
  3. 1/2 teaspoon kosher salt (I skip this ingredient)
  4. 1/4 teaspoon black pepper
  5. Juice and zest of one lemon (about 1 teaspoon zest and 2 tablespoons juice)
  6. 3 cloves garlic minced
  7. 1 small yellow onion diced (or 1/2 large)
  8. 1/2 teaspoon crushed red pepper flakes
  9. 1 teaspoon dried oregano or 1 tablespoon fresh
  10. 28 oz. canned diced tomatoes preferably fire roasted
  11. 1/4 cup dry white wine such as sauvignon blanc, chardonnay, or pinot grigio
  12. 6 oz. feta cheese crumbled
  13. Bread or pita, for serving (optional)
Instructions
  1. In a small bowl, toss the shrimp with 1 tablespoon of the olive oil, the lemon zest, 1 tablespoon (or half) of the lemon juice, 1 clove of the minced garlic, 1/4 teaspoon of kosher salt (or not), and 1/8 teaspoon black pepper. Stir to coat and set aside.
  2. Sauté the diced onion in 2 tablespoons olive oil over medium-high heat in a large skillet with a cover until softened and starting to brown (about 3 minutes).
  3. Add the remaining 2 cloves minced garlic, crushed red pepper (1/4 teaspoon), and dried oregano (1 teaspoon) to the onions. Stir and continue sautéing until fragrant, about 30 seconds.
  4. Add the white wine (1/4 cup) and remaining lemon juice (about 1 tablespoon) and stir to deglaze, scraping any browned bits from the bottom. Add the diced tomatoes (28 oz.) , and the remaining 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper to the skillet. Stir and bring to a simmer (you can cover if it gets too bubbly).
  5. Add the shrimp and any juices from the bowl into the tomato mixture and stir together. Cover and simmer for about 5 minutes, or until shrimp are almost cooked.
  6. Sprinkle the crumbled feta (6 oz.) on top and simmer uncovered for another 2-4 minutes, until shrimp are completely cooked and feta has melted (you can add the cover if it's splattering, but simmering uncovered will help it thicken a bit). Drizzle remaining 1 tablespoon of olive oil on top.
  7. Serve, preferably with crusty bread, crostini, pita, rice, or pasta, garnished with fresh parsley if desired.
Notes
  1. I made this April 2021. It's easy and delicious.
Adapted from Bowl of Delicious
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Tuna and White Bean Salad

Tuna and White Bean Salad
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Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
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Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Calcium
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 5oz can albacore tuna (in olive oil)
  2. 1/2 red onion, sliced long and thin
  3. 15.5 oz can cannellini beans, drained and washed
  4. Cherry tomatoes or grape tomatoes
  5. DRESSING (adjust amounts to your own taste)
  6. Olive oil
  7. Balsamic vinegar
  8. Sea salt
  9. Pepper
Instructions
  1. Mix all ingredients and dress with oil, vinegar, salt and pepper
Notes
  1. If you like capers, you can add them.
  2. You can substitute great northern beans if you don't have cannellini beans
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Shrimp Scampi With Orzo

Shrimp Scampi With Orzo
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Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
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Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
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Sodium 0mg
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 pound large shrimp, peeled and deveined
  2. 3 tablespoons extra-virgin olive oil
  3. 1 tablespoon lemon zest, plus 1 tablespoon juice (from 1 lemon)
  4. ½ teaspoon red-pepper flakes
  5. Kosher salt and black pepper
  6. 4 garlic cloves, minced
  7. 2 tablespoons unsalted butter
  8. 1 cup orzo
  9. ⅓ cup dry white wine
  10. 2 cups boiling water, seafood stock or chicken stock
  11. 3 tablespoons finely chopped parsley
Instructions
  1. In a medium bowl, stir together shrimp, 1 tablespoon olive oil, lemon zest, red-pepper flakes, 1/2 teaspoon salt, 1/4 teaspoon pepper and half the garlic. Set aside to marinate. (This step can be done up to 1 hour in advance.)
  2. Add butter, remaining olive oil and remaining garlic to a medium skillet set over medium heat. When the butter starts to bubble, add the orzo and 1/2 teaspoon salt and cook, stirring often, until the orzo is toasted, about 2 minutes, adjusting the heat as necessary to prevent the garlic from burning. Carefully add the wine — it will bubble — and stir until absorbed, about 1 minute. Stir in water, reduce heat to low, cover, and cook until orzo is al dente, about 12 minutes.
  3. Add the shrimp in a snug, even layer on top of the orzo, cover, and cook until all the shrimp is pink and cooked through, 2 to 4 minutes. Remove from heat and let sit, covered, 2 minutes.
  4. Sprinkle with parsley and lemon juice, season with salt and pepper, and serve immediately.
Adapted from NYT Cooking
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Adapted from NYT Cooking
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Tuna Casserole

Tuna Casserole
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Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
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Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
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Sodium 0mg
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Total Carbohydrates 0g
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 cans (14.5-oz) of white beans, rinsed and drained
  2. 1/2c white wine (Can substitute with water or broth; point is to moisten ingredients)
  3. 1 onion (or shallots, scallions or leeks) - chopped
  4. Pinch of red-pepper flakes
  5. Fresh ground pepper
  6. Fresh herbs (fennel fronds are suggested)
  7. Pinch of salt
  8. 6 garlic cloves, sliced
  9. 1/4c milk
  10. 2 cans of tuna (If oil-packed, add the oil. If water-packed, drain and drizzle in more olive oil)
  11. 2-4 TB grated gruyere (Parmesan, Jarlsberg or cheddar is okay too)
  12. Zest from half-lemon
  13. Olive oil
  14. Crushed potato chips
  15. 1TB butter
Instructions
  1. In an ovenproof skillet, sauté a chopped onion (or shallots, scallions or leeks) in olive oil over medium-high heat until soft, about 5 minutes. Add a pinch of red-pepper flakes, a pinch of salt and lots of sliced garlic cloves.
  2. When the garlic is slightly golden and very fragrant, add white beans and white wine.
  3. Let it simmer until the liquid evaporates and the beans are soft, about 5 minutes, then mash the beans with a potato masher or a fork. Make them as smooth or lumpy as you like. You just want to release some of their starch. Turn off the heat.
  4. Add 1/4 cup milk and 2 cans of tuna.
  5. Mash the tuna into the beans, leaving it a little chunky. Mix in a tablespoon or two of chopped fresh herbs, grated zest from half a lemon and lots of black pepper.
  6. Finally, mix in 2 to 4 tablespoons grated any kind of cheese.
  7. Taste and add more salt and pepper if needed.
  8. Spread the mixture evenly in the skillet, and top it with about a cup of potato chips that either you or your bored child crushed with a rolling pin. Scatter on more grated cheese, about another 2 tablespoons, and dot the top with, as Ms. Henry says, little nuggets of butter. She and I both agree that 1 tablespoon will do it.
  9. Bake at 350 degrees, until the tuna mixture bubbles around the edges, 20 to 25 minutes. If you want the potato chips to get more brown, you could run the whole pan under the broiler.
Adapted from NYT Cooking
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Adapted from NYT Cooking
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Classic Shrimp Scampi

Classic Shrimp Scampi
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Serving Size
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Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
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Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
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Sodium 0mg
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Total Carbohydrates 0g
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Vitamin C
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 tablespoons butter
  2. 2 tablespoons extra-virgin olive oil
  3. 4 garlic cloves, minced
  4. ½ cup dry white wine or broth
  5. ¾ teaspoon kosher salt, or to taste
  6. ⅛ teaspoon crushed red pepper flakes, or to taste
  7. Freshly ground black pepper
  8. 1 ¾ pounds large or extra-large shrimp, shelled
  9. ⅓ cup chopped parsley
  10. Freshly squeezed juice of half a lemon
  11. Cooked pasta or crusty bread
Instructions
  1. In a large skillet, melt butter with olive oil. Add garlic and sauté until fragrant, about 1 minute. Add wine or broth, salt, red pepper flakes and plenty of black pepper and bring to a simmer. Let wine reduce by half, about 2 minutes.
  2. Add shrimp and sauté until they just turn pink, 2 to 4 minutes depending upon their size. Stir in the parsley and lemon juice and serve over pasta or accompanied by crusty bread.
Notes
Adapted from NYT - 5/3/2020
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Adapted from NYT - 5/3/2020
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Braised Cod Peperonata

Braised Cod Peperonata
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Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
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Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
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Sodium 0mg
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Total Carbohydrates 0g
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 tablespoons extra-virgin olive oil, plus extra for serving
  2. 1 onion, halved and sliced thin
  3. 2 red bell peppers, stemmed, seeded, and sliced thin
  4. Salt and pepper
  5. 4 garlic cloves, minced
  6. 2 teaspoons paprika
  7. 1 (14.5 ounce) can diced tomatoes, drained
  8. 1/2 cup dry white wine
  9. 1/4 teaspoon dried thyme or 1 teaspoon minced fresh
  10. 4 (6- to 8-ounce) skinless cod fillets, 1 to 1 1/2 inches thick
  11. 2 tablespoons chopped fresh basil
Instructions
  1. Heat oil in Dutch oven over medium heat until shimmering. Add onion, bell peppers, and 1/2 teaspoon salt and cook until vegetables are softened, about 5 minutes. (You can undercook the vegetables because they will have more time to cook later.)
  2. Stir in garlic and paprika and cook until fragrant, about 30 seconds.
  3. Stir in tomatoes, wine, and thyme and bring to simmer.
  4. Season cod with salt and pepper. Nestle cod into pot and spoon some of sauce over fish.
  5. Cover, reduce heat to medium-low, and cook until fish flakes apart when gently prodded with paring knife and registers 140 F, about 10 minutes.
  6. Season sauce with salt and pepper to taste. Sprinkle with basil before serving.
Notes
  1. I made this several times. It is quite delicious and easy to prepare.
Adapted from America's Test Kitchen
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Panko Crusted Baked Tilapia

Panko Crusted Baked Tilapia
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Nutrition Facts
Serving Size
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Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
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Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 0mg
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Total Carbohydrates 0g
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Vitamin C
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 4 tilapia fillets
  2. 1 egg
  3. ¼ teaspoon kosher salt
  4. ⅛ teaspoon freshly ground black pepper
  5. ¾ cup panko bread crumbs
  6. ¼ teaspoon garlic powder
  7. ½ teaspoon kosher salt
  8. ¼ teaspoon freshly ground black pepper
  9. ¼ teaspoon paprika
  10. Zest of half a lemon
Instructions
  1. Remove one wire rack from your oven. Lightly coat the wire oven rack with non-stick cooking spray. Set aside.
  2. Preheat oven to 425 degrees F.
  3. In a shallow dish, stir egg, salt, and pepper.
  4. In another shallow dish, mix bread crumbs, garlic powder, salt, pepper, paprika, and lemon zest.
  5. Pat tilapia fillets dry with paper towel, then dip into the egg mixture followed by the crumb mixture.
  6. Use your hands to pack bread crumbs onto the tilapia.
  7. Arrange the fish on a single layer on the rack.
  8. Carefully place rack back into the oven, in the middle position.
  9. Place a sheet pan on the bottom rack to collect any crumbs.
  10. Bake for 18 minutes or until light golden brown.
  11. Serve immediately with lemon wedges.
Notes
  1. The fish is actually baked directly on your oven’s wire rack (which has been sprayed with non-stick cooking spray first). This helps air circulate beneath the fish and keeps the bottom crust crunchy and crisp instead of soggy. I like to put a sheet pan under the rack to collect any rogue panko crumbs.
Adapted from thesimplefare (no longer active)
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Adapted from thesimplefare (no longer active)
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Parmesan Crusted Tilapia Fillets

Parmesan Crusted Tilapia Fillets
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Nutrition Facts
Serving Size
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Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 0mg
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Total Carbohydrates 0g
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Vitamin C
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 4 tilapia fillets
  2. olive oil
  3. 3/4 cup grated Parmesan cheese
  4. 2 teaspoons paprika
  5. 1 tablespoon chopped fresh parsley
  6. Salt and ground black pepper to taste
Instructions
  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
  2. Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
  3. Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
  4. Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
Adapted from allrecipes.com
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Baked Salmon Dijon

Baked Salmon Dijon
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Serving Size
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Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
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Saturated Fat 0g
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Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
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Sodium 0mg
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Total Carbohydrates 0g
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Dietary Fiber 0g
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Sugars 0g
Protein 0g
Vitamin A
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Vitamin C
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 cup fat-free sour cream
  2. 2 tsp dried dill
  3. 3 tbsp scallions, finely chopped
  4. 2 tbsp Dijon mustard
  5. 2 tbsp lemon juice
  6. 1.5 lb salmon fillet with skin, cut in center
  7. 1/2 tsp garlic powder
  8. 1/2 tsp black pepper
Instructions
  1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend
  2. Preheat oven to 400º. Lightly oil baking sheet with cooking spray.
  3. Place salmon, skin-side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread the sauce.
  4. Bake until just opaque in center; about 20 minutes
Notes
  1. I haven't tried this (as of 10, 2018)
Adapted from Costco Pharmacy Magazine
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