Shrimp Vegetable Salsa Salad

Shrimp Vegetable Salsa Salad
Categorized as: Fish-Shellfish, Salads, Vegetables
 
Makes servings.

Ingredients:

2 cups cooked fresh green beans
2 cups chopped tomato
1 cup thinly sliced red onion
½ pound cooked peeled shrimp
10 sliced pitted ripe olives
2 cups frozen corn, thawed
¾ cup salsa
2 tablespoon tarragon flavored vinegar
2 teaspoon olive oil
½ teaspoon dried tarragon

Directions:

1. Combine all ingredients and stir well.

Nutritional Info (per serving):

Calories: 104
Carbohydrates: 16g
Protein: 7g
Fat: 2g
Saturated fat: trace
Cholesterol: 42mg
Fiber: 3g
Sodium: 192mg
Potassium: 364mg
Calcium: 38mg

Diabetic Exchanges: 1 starch, ½ lean meat

Alaska Salmon Broccoli-Cheese Pasta

Alaska Salmon Broccoli-Cheese Pasta
Categorized as: Fish-Shellfish, Pasta
 
Makes servings.

Ingredients:

2 (4.8 oz.) packages pasta with 4-cheese sauce ½ cup milk
1 (10 oz.) package frozen chopped broccoli
1 (14-¾ oz.) can Alaska salmon, drained and chunked
1 teaspoon lemon-pepper seasoning

Directions:

1. In large saucepan, prepare packaged pasta according to low-fat directions, stirring in an additional ½ cup milk.
2. Microwave broccoli on HIGH for 3 minutes, rotating occasionally and pulling apart to thaw.
3. During the last 3 minutes of pasta cook time, blend in broccoli, salmon and lemon-pepper seasoning.

Additional comments:

Recipe courtesy of: Alaska Seafood Marketing Institute.

Alaska Salmon With Mango Mustard and Black Beans

Alaska Salmon With Mango Mustard and Black Beans
Categorized as: Fish-Shellfish
 
Makes servings.

Ingredients:

1 (1½ pound) salmon fillet
1 (15 oz.) can black beans
½ cup chopped and seeded red or green bell pepper
2 teaspoons dried onion
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon chili powder
⅜ teaspoon garlic powder, divided use
1 cup sliced, peeled and pitted mango*
1½ tablespoons cider vinegar
1½ tablespoons Dijon mustard

Directions:

1. Season salmon with salt and pepper to taste. Grill or bake salmon at 425°F for 10 minutes per inch of thickness, or until fish flakes easily with a fork. Hold warm.
2. Meanwhile, drain beans, reserving ⅓ cup liquid. In a small saucepan, combine beans, reserved liquid, bell pepper, onion, cumin, coriander, chili powder, ¼ teaspoon garlic powder and salt to taste. Cook over low heat for 5 minutes.
3. Combine mango, cider vinegar, mustard, remaining garlic powder and salt and pepper to taste in a food processor or blender; process until smooth. Transfer to microwavable dish. Heat 1 to 2 minutes until warm.
4. To serve, spoon black beans onto serving platter. Top with salmon fillet. Drizzle mango mustard sauce over beans and salmon.

Additional comments:

*Note: To Peel a Mango - stand the mango on end and slice down along the sides of the large flat pit with a boning knife or other long, flexible knife, curving around the pit as you slice. You will end up with three sections: two larger, rounded sections and a flat center section. Score the fruit in each rounded section lengthwise into slices, then crosswise into chunks, if desired. Holding a rounded section by its edges, push at the curved bottom to turn the rind inside out. The slices or chunks can then be cut away from the rind. Trim away rind from the flat center section and separate as much fruit as possible from the pit. Always cut away from yourself and be careful - mango is very slippery.

Recipe: Courtesy of Alaska Seafood Marketing Institute.

Grilled Fish with Pineapple-Cilantro Sauce

Grilled Fish with Pineapple-Cilantro Sauce
Categorized as: Fish-Shellfish
 
Makes servings.

Ingredients:

1 (20-ounce) can sliced pineapple in juice, drained, reserving juice
¾ cup reserved pineapple juice
2 tablespoons lime juice
2 cloves garlic, minced
2 tablespoons water
1 tablespoon cornstarch
2 tablespoons minced cilantro
½ to 1 teaspoon minced jalapeno pepper
2 tablespoons Equal® Spoonful*
Salt and pepper to taste
6 halibut, haddock or salmon steaks or fillets (about 4-ounces each), grilled

* May substitute 3 packets Equal sweetener

Directions:

1. Cut pineapple slices into ½ inch pieces. Combine pineapple, pineapple juice, lime juice and garlic in medium saucepan. Heat to boiling. Reduce heat. Simmer, uncovered, 2 to 3 minutes.
2. Combine cold water and cornstarch; stir into boiling mixture. Boil, stirring constantly, until thickened. Remove from heat. Stir in cilantro and jalapeno pepper.
3. Stir in Equal®; season to taste with salt and pepper. To serve, spoon warm sauce over fish.

Nutritional Info (per serving):

Calories 185
Protein 24g
Carbohydrate 16g
Fat 3g
Cholesterol 36mg
Sodium 159mg

Food Exchanges: 3 Meat, 1 Fruit

Additional comments:

Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.

Hot and Cold Tuna Salad With Fennel Vinaigrette

Hot and Cold Tuna Salad With Fennel Vinaigrette
Categorized as: Fish-Shellfish, Salads
 
Makes servings.

Ingredients:

4 cups Boston leaf lettuce, torn into bite-size pieces
2 cups radicchio, torn into bite-size pieces
2 cups curly endive
1 cup enoki or common mushrooms
½ cup halved cherry tomatoes
1 cup sliced red pepper
¼ cup sliced green onions and tops
1½ pounds tuna, halibut or swordfish steaks
Fennel Vinaigrette

Directions:

1. Combine greens, mushrooms, tomatoes, pepper wedges and onions in salad bowl.
2. Grill fish over medium-hot coals until fish is tender and flakes with a fork, about 10 minutes. Remove skin and any bones from fish and discard. Break fish into large chunks.
3. Pour dressing over salad and toss; add fish and toss gently. Serve in bowls or on large plates.

Fennel Vinaigrette

Ingredients:

¼ cup olive or vegetable oil
¼ cup lime juice
¼ cup water
¼ to ⅓ Equal® Spoonful™
3 tablespoons Balsamic vinegar
1 large clove garlic, minced
1 teaspoon crushed fennel seed
¼ teaspoon salt
⅛ teaspoon freshly ground pepper

Directions:

1. Combine all ingredients in covered jar; shake to blend thoroughly.

Nutritional Info (per serving):

Calories: 250
Saturated Fat: 2g
Protein: 23g
Cholesterol: 34mg
Carbohydrates: 10g
Fiber: 2g
Total Fat: 14g
Sodium: 142mg

Food Exchanges: 3 Lean Meat, 2 Vegetable, 1 Fat

Additional comments:

Note: If desired, fish can be broiled rather than grilled for the same amount of time.

Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.

Cilantro Lime Shrimp

Cilantro Lime Shrimp
Categorized as: Appetizers, Fish-Shellfish
 
Makes servings.

Ingredients:

½ cup fresh lime juice
¼ cup lime or orange marmalade
3 large garlic cloves, finely minced
½ cup fresh cilantro leaves, stems removed and chopped
4 tablespoons olive oil, divided use
1 tablespoon soy sauce
½ teaspoon salt
½ teaspoon dried hot red pepper flakes
Salt and freshly ground black pepper to taste
1 pound large shrimp, shelled, leaving tail intact, and de-veined

Directions:

1. In a measuring cup, whisk together lime juice, marmalade, garlic, cilantro, 3 tablespoons oil, soy sauce, red pepper flakes, salt and pepper; reserve ⅓ cup mixture in a small bowl for dipping.
2. In a large zip-lock style plastic bag combine shrimp with remaining mixture and marinate, turning occasionally to coat shrimp, for 45 minutes in the refrigerator.
3. Drain shrimp and lightly pat dry between paper towels. In a large non-stick skillet heat ½ tablespoon oil over medium-high heat until hot; sauté half of shrimp until golden brown and cooked through, about 1½ minutes on each side. Sauté remaining shrimp in remaining ½ tablespoon oil in same manner.
4. Serve shrimp with reserved dipping sauce.

Sylvia Wood's Sassy Catfish

Sylvia Wood's Sassy Catfish
Categorized as: Dinner, Fish-Shellfish
 
Makes servings.

Ingredients:

½ cup no calorie sweetener, granulated
1 cup tomato puree
1 cup Sylvia's Hot Sauce®*
½ cup water
2 stalks celery, cut julienne style
½ cup diced onion
½ cup diced green bell pepper
2 lemons, sliced
4 (4 ounce) fillets catfish
½ teaspoon salt
½ teaspoon pepper
½ teaspoon Sylvia's Secret Seasoning®
2 tablespoons olive oil

Directions:

1. Combine granulated sweetener, tomato puree, Sylvia's Hot Sauce®, water, celery, onion, green bell pepper, and lemons in a large saucepan. Bring to a boil over medium heat, stirring constantly; reduce heat and simmer 5 to 10 minutes, stirring occasionally.
2. Sprinkle fillets evenly with salt, pepper and Sylvia's Secret Seasoning®.
3. Saute fillets in hot olive oil in a large skillet over medium heat 2 minutes on each side. Pour sauce over fish; simmer 2 additional minutes or until fish flakes with a fork. Serve immediately.

Nutritional Info (per serving):

Calories: 320
Calories from Fat: 150
Total Fat: 16g
Saturated Fat: 3g
Cholesterol: 50mg
Sodium: 1160mg
Total Carbs: 27g
Dietary Fiber: 5g
Sugars: 20g
Protein: 19g

Exchanges per Serving: 2 Medium Fat Meats, 3 Vegetables, 1½ Fats, ½ Other Carbohydrate

Additional comments:

*Hot sauce or salt-free herb seasoning may be substituted for Sylvia's Hot Sauce® and Sylvia's Secret Seasoning®*. For that special flavor look for Sylvia's Hot Sauce® and Sylvia's Secret Seasoning® at your local market or order online.

Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.

Salmon Packets with Tomato Basil Relish

Salmon Packets with Tomato Basil Relish
Categorized as: Fish-Shellfish
 
Makes servings.

Ingredients:

2 large roma tomatoes, seeded and diced
2 tabelspoons fresh basil, julienned
2 tablespoons shallot, finely chopped
2 teaspoons extra virgin olive oil
1 teaspoon lemon juice
1 dash red pepper
salt and pepper to taste
2 6-ounce skinned salmon fillets
8-10 fresh spinach leaves
2 pieces of foil (12x15 inches)

Directions:

1. Preheat oven to 400°F. Mix first 8 ingredients in a small bowl. Set aside.
2. Place ½ of the spinach leaves in the center of each sheet of foil. Lay one piece of salmon on top and spoon ½ tomato mixture over each. Bring foil together on top and crimp shut. Crimp or fold ends to create a sealed packet. Repeat (can be done ahead of time).
3. Place packets on sheet pan and bake for 20 minutes. Open packets and lift contents out with a large spatula and place onto plate.

Nutritional Info (per serving):

Calories 380
Fat 20g (3g saturated)
Carbohydrates 6g (1g sugar)
Fiber 2g
Protein 42g
Sodium 40mg

Diabetic Exchange - 6 Lean Meat, 1 Vegetable, ½ Fat

Tuna Noodle Casserole

Tuna Noodle Casserole
Categorized as: Fish-Shellfish, Pasta
 
Makes servings.

Ingredients:

1 10.75-ounce can reduced-fat cream of celery or mushroom soup
¾ cup low-fat milk
½ cup reduced-fat cheddar cheese
¾ teaspoon dried thyme
1 can (14oz.) artichoke hearts, drained and slightly chopped
2 cups cooked wide noodles
2 cans (6oz.) water packed white albacore tuna, drained and rinsed
2 tablespoons grated Parmesan

Directions:

1. Preheat oven to 375° F. Spray a 9x9-inch casserole dish with cooking spray.
2. In a large bowl, gently mix together the soup, milk, cheddar, and thyme. Add the artichokes and noodles. Gently stir in the tuna.
3. Spoon into a 9x9-inch casserole dish. Sprinkle the Parmesan on top, and cover. Bake for 20 minutes, uncover, and bake for 5 more minutes. Allow to sit for 5 minutes before serving.

Nutritional Info (per serving):

Calories 315
Carbohydrate 26g (Sugars 6g)
Total Fat 8g (Sat Fat 3.5g)
Protein 33g
Fiber 4g
Cholesterol 50mg
Sodium 640mg

Food Exchanges: 3 Lean Meat, 1 Medium Fat Meat, 1 Starch, 1 Vegetable
Carbohydrate Choices: 1½
Weight Watcher Point Comparison: 6

Additional comments:

Tuna noodle for the 21st century! Chopped artichoke hearts give this classic casserole a tasty new twist and the reduced-fat soup and cheddar cheese eliminate excess fat and calories common to many traditional tuna noodle recipes.

Or, try this: If you prefer a more traditional taste, replace the artichokes with 1½ cups of canned and drained or frozen and slightly thawed peas and carrots. (Adds 15 calories and 4 grams of carbohydrate)

The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.