Herb Crusted Cod

Prep Time: 4 minutes
Cook Time: 10 minutes
Portions: 4

1 lb. cod, boneless and skinless
Olive oil spray

Crumb mixture:
• ½ C. bread crumbs
• 1 tsp. cayenne pepper, ground
• 1 T. parsley, finely chopped
• Ό tsp lemon pepper seasoning

Preheat oven to 400F. Cut cod into 4 pieces. Pat dry. Mix crumb mixture on a plate. Spray both sides of fish with olive oil. Press both sides of fish into crumb mixture. Lay fish in baking pan. Bake 10 minutes, or until internal temperature of thickest part of fish reaches 140F.

Recipe calculations for 1 portion:
115 calories, 260mg omega-3, 1g total fat (0g sat.), 21g protein, 4g total carbohydrate, 0g fiber, 42mg cholesterol, 138mg sodium, 1mg/3% DV iron, 18mg/2% DV calcium, 245 IU/5% DV vitamin A, 4mg/7% DV vitamin C
Diabetic Exchanges:
3 Meat, 1/2 Starch

Notes about this recipe:
• Cod naturally contains 0g carbohydrates.
• Cod is a good source of protein.
• Blend a variety of herbs or spices into the crumb mixture dill weed, oregano, red pepper flakes, or chives.
• Toast sesame seeds or nuts and add to crumb mixture.
• Grill fish on an electric “George Foreman” instead of baking.
• Seafood substitutions: salmon, pollock, sea scallops.

Crusty Dill Garlic Salmon

Prep Time: 11 minutes
Cook Time: 15 minutes
Portions: 4

• 1 lb. salmon fillet, boneless, cut in 4 pieces
• Vegetable oil spray.

Crusty Topping:
• ½ C. bread crumbs
• Ό tsp. cayenne pepper
• Ό tsp. dill weed
• Ό tsp garlic salt
• 1 T. olive oil
• 1 T. lemon juice

Preheat oven to 400˚F. Coat baking pan with cooking spray. Place fish in pan. In a small bowl, mix Crusty Topping. Spread topping evenly over fish. Bake for 10 minutes or until internal temperature of thickest part of fish reaches 140˚F.

Recipe calculations for 1 portion:
276 calories, 1490mg omega-3, 14g total fat (2g sat.), 26g protein, 10g total carbohydrate, 0g fiber, 70mg cholesterol, 315mg sodium, 1mg/8% DV iron, 39mg/4% DV calcium, 222 IU/4% DV vitamin A, 2mg/4% DV vitamin C
Diabetic Exchanges:
3 Meat, 1 Starch, 1/2 Vegetable

Notes about this recipe:
• Substitute tarragon or oregano for dill weed
• Kick up the flavor with seasoned bread crumbs
• Seafood substitutions: boneless cod, butterfly cut large shrimp or halibut
• Serve with sweet potatoes and green peas.

Oven Roasted Italian Herb Shrimp

Prep Time: 30 minutes
Cook Time: 5 minutes
Portions: 4

• 1 ½ lb. shrimp, large, peeled, deveined
• 1 C. Italian Herb Salad Dressing

Garnish
• Fresh chopped Italian parsley

Hint: When you butterfly cut the shrimp and keep the tail on, they look larger.

Shrimp peels make an excellent shrimp stock. Boil peels in 2 cups of seasoned water for 10 minutes. Strain. Refrigerate or freeze stock. Use as a chowder base or stir-fry.

Place shrimp in self-sealing bag and pour dressing over shrimp. Seal. Shake to mix. Refrigerate for 20 minutes or up to one hour. Preheat oven to 500˚ F. Cover cookie sheet or broiler pan with foil. Fold up one inch of foil along each side to contain marinade. Pour marinade and shrimp onto foil. Arrange shrimp in a single layer. Bake about 5 minutes or until shrimp are just cooked. Garnish.

Recipe calculations for 1 portion:
245 calories, 295mg omega-3, 5g total fat (1gm sat.), 16 g protein, 2 carbohydrate, 0g fiber, 170 cholesterol, 314 sodium
Daily Values:
6% iron, 6% calcium, 4% vitamin A , C
Diabetic Exchanges:
3 Meat

Notes about this recipe:
• Italian Herb Shrimp are excellent grilled or broiled
• Thread shrimp on skewers, alternating with fruit such as pineapple chunks or lightly steamed vegetables.
• Salad dressings such as Caesar or Onion Vinaigrette make a tasty marinade.
• Seafood substitutions: scallops, swordfish, tuna, marlin cubes.
• Make a Mediterranean salad. Toss shrimp with quartered cherry or grape tomatoes, chopped basil leaves, minced garlic clove and olive oil. Season with salt and pepper.
• Enjoy as appetizers to start a romantic meal. Add to a surf and turf dinner.

Pan Seared Parmesan Oysters

Prep Time: 10 minutes
Cook Time: 4 minutes
Portions: 2

• 8-oz. oysters, shucked
• 2 egg whites, whipped
• 1/4 C. Parmesan cheese, grated
• 1/4 C. bread crumbs
• 2 tsp. canola oil
• 1 tsp. lemon juice
• 3 cloves garlic, minced
• 1/4 C. green onion, chopped
• 1/4 C. fresh parsley, chopped

Drain oysters and pat dry with a paper towel. On a plate, mix Parmesan cheese and bread crumbs. Set aside. Heat frying pan on medium high. Add canola oil, lemon juice, garlic, onion, and parsley. Cook 1 minute. Dip oysters in egg whites and then in Parmesan mixture. Sear oysters on medium high for 2 minutes on one side, or until golden brown. Turn and cook 1 minute, or until golden brown.

Recipe calculations for 1 portion:
260 calories, 1235mg omega-3, 11g total fat, (3g sat.), 21g protein, 19g total carbohydrate, 1g fiber, 66mg cholesterol, 434mg sodium, 7mg/42% DV iron, 175mg/17% DV calcium, 1116 IU/22% DV vitamin A, 24mg/40% DV vitamin C
Diabetic Exchanges:
1 ½ Meat, 2 Starch, ½ Fat, 1 Vegetable

Notes about this recipe:
• Pan Seared Oysters are an excellent source of vitamins A and C.
• Oysters will brown faster when patted dry.
• Substitute lime juice for lemon juice
• Try different types of bread crumbs.
• Seafood substitutions: razor clams, scallops, 1-inch cubes of salmon
• Serve with sautιed green beans and dinner rolls

Baked Tilapia Au Gratin

Prep Time: 5 minutes
Cook Time: 25 minutes
Portions: 4

• 2 tilapia fillets, boneless, skinless, cut into 1” cubes
• 1 bell pepper, finely chopped
• 3 stalks celery, finely chopped
• ½ small onion, finely chopped
• 1 C. bread crumbs
• 1/3 C. light mayonnaise
• 2 T. lemon juice
• 1 tsp. Worcestorshire sauce
• 1/8 tsp. EACH salt, black and cayenne pepper

Topping:
• ½ C. cheddar cheese, grated
• Ό C. almonds, sliced

Preheat oven to 375Ί F. In a bowl mix all ingredients except topping. Pour into a 1 1/2 quart baking dish. Bake, uncovered for 25 minutes. Sprinkle with topping. Bake 10 minutes.

Recipe calculations for 1 portion:
280 calories, 323mg omega-3, llgs total fat (2g sat.),15g protein, 29 g total carbohydrate, 4g fiber, 40mg cholesterol, 560 sodium
Daily Value:
Iron 10%, calcium10%, vitamin C 60%, vitamin K 50%
Diabetic Exchanges:
1 Meat, 1/2 Fat, 11/2 Starch, 2 Vegetable

Notes about this recipe:
• Optional: Top with grated cheddar cheese and toasted almonds.
• Microwave cook for 10 minutes, covered.
• Bread crumbs may be seasoned
• Prepare recipe the day before. Refrigerate. Add 10 minutes baking time when taking from refrigerator to oven.
• Add your favorite herbs such as tarragon, basil, parsley
• Seafood substitutions: Mix shrimp, crab, crawfish meat, halibut, catfish
• Serve with spinach salad and fruit platter.