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CRAB BROCCOLI CASSEROLE
2 T butter
1/4 c chpd onion
8 oz crab
1/4 t curry
1/4 c cream & 1/4 c water
2 c cooked broccoli
1 c cheddar
2 T flour
1/2 t salt
1 T lemon juice
Preheat oven 350. Grease 1 qt casserole and put cooked broccoli in bottom. Sprinkle with cheese. Melt butter and saute onion. Add flour, curry powder and salt. Gradually stir in cream and water mixture. Cook til thickened (may have to add thickener). Add lemon juice and crab. Pour over broccoli. Bake 30 min. (Serves 2, 14.9 carbs ea.) Again, this is high in carbs, but includes the vegetable. |
FISHY VOLCANOS
12 oz fish fillets (I used flounder)
6 oz can crab
1/4 c chopped celery
1/4 c grated zucchini
1 T onion powder
1 oz pork rinds, crushed
1 T mayo
1 T mustard
1/3 c heavy cream
1 T soy protein isolate
parmesan
cayenne pepper, paprika
Preheat oven 325. Saute celery and set aside. Spray LG muffin tin with non-stick spray. Line 6 cups with fish fillet (or several if fillets are real small). In bowl, mix crab, celery, zucchini, onion powder and pork rinds. Add remaining ingredients. Divide mixture among fish lined cups. Sprinkle each with little cayenne and paprika. Bake 30 min. (serves 3 - 2.6 carbs ea). |
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BROILED FISH W/CHEESE
1 lb flounder
2 T melted butter
1/2 c cheddar, shredded
1 T mustard
1 T ketchup or chili sauce
little mayo?
Brush fish with melted butter and broil 8-10 min til flaky. Combine remaining ingr and spoon onto fish. Broil 2-4 min til cheese bubbly and lightly browned. (Serves 2, 4.2 carbs ea.) |
BROILED SALMON W/DIJON SAUCE
1/2 c mayo
2 T dijon
3 T parmesan
black pepper
1 lb salmon filets
Heat broiler, and broil salmon for about 12 min. Mix other ingredients and spread over salmon. Put back under broiler for another 5 min, or til salmon done. (If you put the sauce on too early, it gets really brown). (Serves 3, 1.5 carbs ea) |
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KONA INN SNAPPER
12 oz snapper fillet (or flounder)
parmesan cheese
1 T butter
6 T salsa
2 oz Monterey jack cheese, shredded
1 oz cheddar cheese, shredded
salt and pepper to taste
chopped parsley (optional)
Preheat oven 350. Lightly coat the fish with parmesan and saute in butter for about 1 min on each side to seal juices. Place fish in lightly greased casserole and top with salsa. Sprinkle cheddar on the center of the fish and jack cheese on the ends (or mix cheeses and sprinkle over all.) Bake 10-12 min til fish is cooked. Garnish with parsley. (2 GENEROUS servings @659 cal, 42 g fat, 63 g protein, 6 g carbs w/1 g fiber)
(Just got this from a recipe digest, CelebrateLowCarb, from onelist.com. It was terrific!) |
FISH FLORENTINE (from Diana Bauer)
1 1/2 lb fish fillets
10 oz pkg frozen spinach, thawed, WELL DRAINED
8 oz shredded cheddar
1/2 c crushed pork rinds (optional)
4-5 cherry tomatoes, thinly sliced (optional)
2 T lemon juice
2 T white wine
parsley, Old Bay, garlic powder, salt & ppr
Preheat oven 350. Spread spinach over bottom of 8-9" casserole dish. Arrange fillets over top. Sprinkle with lemon juice and white wine, and seasonings. Sprinkle with cheese. (If adding tomatoes, arrange slices over cheese), then pork rinds. Bake 30-40 min. (Serves 4 @5.15 g carb, 447 cal, 21 g fat - tomatoes and spices not included in analysis).
I would saute the spinach in a little oil and garlic first to give it some flavor and moistness. |
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FLOUNDER PICATTA (fm Diana Bauer)
1 cup soy protein isolate) (0)
1/2 t salt, 1/4 t pepper
2 lbs flounder (0)
4 T butter (0)
2 T oil (0)
2 T lemon juice (2.8)
1/2 t grated lemon zest (optional)
1 T dried parsley (1.2)
1 T capers chopped (1)
Combine protein powder, salt and pepper in bowl. Dredge fish to coat both sides. Melt 2 T butter with oil in skillet. Add fish and cook, turning once, til browned outside and cooked through (5-7 min.) Remove to platter and keep warm. Add remaining butter to skillet and cook over med high heat til browned, about 1 min. Stir in lemon juice, zest, parsley and capers and
pour over fish. (Serves 4 - 1.3 carb per serving.) |
CRAB STUFFED SOLE
1 1/2 lb sole
6 oz can crab (.8)
2 oz cream cheese (2)
2 T mayo
1 t tabasco
1 T chives
1 egg (.6)
Mix all ingredients. Lay fillets flat and top with generous amount of filling. Roll up fish and bake at 350 for 20-25 minutes. (Serves 4 - .9 carbs, 15 g fat, 310 cal pr serv)
I had extra filling that wouldn't fit on the fish, so I just spooned it into the baking dish, and cooked along with the fish. It was great, and could be used as a main dish by itself! |
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SEAFOOD CREPES WITH CREAMY CHEESE SAUCE (DOTTIE)
Crepes: 4 eggs (2.4)
4 T heavy cream (1.7)
dash salt and pepper
Filling:
1 6 oz can crab (.7)
1 can sm shrimp
2 T butter
1/4 c cream (1.7)
1 t dijon (.9)
1/4 c chicken broth
Sauce:
4 oz cheddar (2.4)
1/4 c heavy cream (1.7)
1 t dijon (.9)
dash nutmeg, salt, pepper
Crepes: Blend crepe ingredients. Heat a good small non-stick pan and melt some butter. Ladle about 1/4 cup of mixture and tip pan quickly to make thin, even coating. Allow to cook til starts to curl on ends and is set in center. Turn and cook about 30 sec. Remove to plate and repeat. Makes about 6.
Filling: Melt butter, add crab and shrimp. Stir in broth, dijon and cream and simmer til sauce reduces.
Sauce: Heat cheese, cream, dijon and seasonings til cheese melts.
Assemble: lay out crepes, spread filling down center, roll up and top with cheese sauce. (Serves 3. Total 12.4 carbs @ 4.1 ea.) |
SHRIMP W/TOMATO CREAM SAUCE
12 oz shrimp, peeled, deveined, uncooked
1 t oregano
2 T butter
1 med chopped tomato (5.8)
1/2 c heavy cream (4.0)
1/2 cup cheddar cheese (2.4)
Melt butter with garlic and oregano 1 min. Add shrimp and tomato and saute few minutes just til shrimp is pink. Stir in cream, then shredded cheddar and heat til cheese melts. Serve over Faux Rice or Pasta Nearly. (Total 12.2 - serves 2 @ 6.1 ea) |
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BAKED SALMON ITALIANNE
8 - 12 oz salmon
1/4 cup mayonnaise
2 T unsw. ketchup (2)
6 pieces sun-dried tomatoes (6.6)
4 strips bacon, cooked, cut in 1" pieces (1)
1/4 cup chopped onion (3.7)
Mix mayo and ketchup to make Russian Dressing. Heat tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top; sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top. Total carbs: 13.3. Serves 2 @ 6.7 ea. |
SALMON W/BACON, TOMATO & CAPER VINAIGRETTE (Karen Barnaby - Lowcarb Canada)
2 - 6 oz pieces salmon
4 slices bacon, cooked (1)
2 Roma tomatoes, diced (5)
1 t capers (.2)
2 t parsley (.4)
1/2 t prepared horseradish (0)
1 pkg Splenda (.5)
salt, pepper, olive oil
Brush salmon with olive oil, sprinkle with salt and pepper and broil for 12 minutes. In meantime, heat all ingredients except bacon. Remove salmon from oven, spoon sauce over and top with crumbled bacon. Total 7.1 - serves 2 @ 3.6 |
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SHRIMP SCAMPI
14 oz shrimp (raw, peeled)
4 T butter
4 T oil
3 garlic cloves (2.7)
lemon juice
Melt butter, add oil and garlic and saute 1 min. Add splash of lemon juice. Add shrimp and cook til pink (only takes a few minutes). Spoon shrimp and sauce over Faux Rice. Scampi serves 2 @ 1.4. With Rice, total is 6.7 ea. |
CRABMEAT AU GRATIN
1 T butter
1 T not/starch (or thickener)
salt & pepper
1/2 cup heavy cream (3.3)
1/2 cup water
1 can crabmeat
1 t lemon juice (.5)
1 cup shredded cheddar (2.4)
dash worcestershire sauce
pinch paprika
Preheat oven 375. Melt butter in pan. Mix in not/starch and salt and pepper. Stir over low heat til well blended. Gradually stir in cream mixed with water. Cook, stirring til thick and smooth. Mix in cheese, worcestershire and paprika. When melted, stir in crab. Place in buttered casserole. Bake 25 min. (Total 6.2 - Serves 3 @ 3.1 ea.) Serve with Faux Rice. |
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BENGAL SHRIMP CURRY
1 lb shrimp
1 T olive oil
1 T curry powder
1/2 cup onion, chopped
1 tomato, chopped
1/4 cup water
Saute onions in a little oil, sprinkle with curry powder. Stir in tomato and saute few minutes. Add shrimp, stir to coat evenly. When shrimp is done (few minutes), pour in water and stir. (Serves 2 - 10 carb, 2 fiber, 339 cal, 11 fat, 1 sat fat, 47 protein) |
CRAB STUFFED ZUCCHINI
2 medium zucchini
6 1/2 oz. can crabmeat
1 oz. cream cheese, softened
1/4 cup onion, chopped
1/2 med. tomato, seeded & chopped
1/2 tsp lemon juice
1 tbsp mayonnaise
dash liquid smoke
1 cup mozzarella cheese, shredded (divided)
Preheat oven to 350. Discard ends of zucchini and cut in half lengthwise. Microwave 3 min. Scoop pulp of zucchini out, leaving shell. Chop pulp and mix with all ingredients, using only 1/2 cup mozzarella. Place zucchini shells in baking dish and fill with crabmeat mixture (it will overflow the shells). Top with rest of mozzarella and bake 20-30 minutes til cheese is lightly brown. Serves 2 @ 11 carb, 3 fiber, 401 cal, 26 fat, 33 protein |
SZECHWAN ORIENTAL SHRIMP (Diana Bauer)
12 oz. shrimp
1 Tbsp not/Starch (or 1/2 tsp guar gum)
1/2 cup salsa
1/4 cup sugar free cinnamon syrup
2 tbsp soy sauce
2 tbsp dijon mustard
2 tbsp peanut butter
1/4 tsp ginger
1/2 cup sliced mushrooms
1 cup snow peas
Cook snow peas in microwave. Mix all ingredients except shrimp and mushrooms in a bowl. Saute shrimp in little oil in pan and add mushrooms. When shrimp just about done, stir in sauce and stir to heat. Serves 2 @ 11 carbs, 3 fiber, 238 cal, 4 fat, 38 protein. |
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