Seafood recipes

 In Fit n Free Meals

Spicy Tuna Salad


4 Can Bumble Bee Spicy Tuna Salad

1/2 cup chopped onion

1/2 cup fresh corn off the cob

2 chopped hard boiled egg


Combine tuna, onion, corn and eggs in a bowl.  Serve.

Sardine Salad


  • 3 medium tomatoes, diced
  • 1 medium yellow summer squash, diced
  • 1 large celery stalk, diced
  • 1 head romaine lettuce, chopped,
  • 1/4 cup raw sauerkraut
  • 1 cup shredded cabbage
  • 2 small avocados, diced
  • 1 (4-6 oz) can of sardines in oil (add 1 Tbs olive oil if sardines are canned in water), chopped
  • 1 Tbs balsamic vinegar
  • juice of 1/2 lime
  • 1 tsp Dijon mustard
  • 1/4 tsp sea salt, if desired


  1. Add all ingredients to a medium mixing bowl and toss to combine completely. Adjust salt if desired.
  2. Divide into two bowls to serve.


Coconut Shrimp


1 lb raw prawns (or shrimp) in shell

1 (403 mL) can coconut milk

1-2 cloves garlic, minced

1 tsp ginger root, peeled and minced

1/4 tsp sea salt

1/4 tsp freshly ground black pepper


Wash prawns or shrimp, but do not shell them.

Place prawns into a medium saucepan with coconut milk, garlic, ginger, salt, and pepper.

Bring to a boil, stirring frequently.

Reduce heat and simmer uncovered 15 minutes. Stir frequently.

Remove from shells and serve warm.

Thai Salmon Salad

thai salmon salad





 Nutritional Info per serve:

Calories: 265.5

Total Fat: 13.82
Sat Fat: 8.2g
Protein: 24.2g
Carbs: 8.2g
Sugar: 6.1g
Fiber: 7.2g
Sodium: 500.6mg

Ingredients (2 Servings):

200 grams Salmon
1 Carrot
1 Lebanese Cucumber (any cucumber is fine)
50 grams Cherry Tomatoes
40 grams Baby Spinach Leaves
20 grams Fresh Basil
20 grams Fresh Mint
1 Red Chilli Pepper
2 Lemongrass Sprouts
1 Teaspoon Ginger (Grated)
1 Teaspoon Garlic (Chopped)
1 Tablespoon Reduced Salt Tamari Sauce

Cooking Instructions:

Chop ginger, garlic and bottom of lemongrass sprouts into small pieces, then mix with tamari sauce and place into a plastic bag with salmon to marinade. Leave for at least 30 mins.

Pre heat a non stick fry pan to medium or high (depending on how you like your salmon cooked) and once warm, cook salmon fillet to your liking.

While salmon is cooking, cut tomatos, cucumber, basil and mint leaves and chilli pepper into small pieces and mix together in a large salad bowl. Grate carrot into salad and mix thoroughly. Once salmon is cooked, remove from pan, cut into pieces and mix in with salad. Distribute salad into two bowls, top with any herbs you desire and serve.


Shrimp Scampi and Broccoli w/ butter sauce 


1 serving Gorton’s Shrimp Scampi

1 serving of crabmeat (optional)

1 cup broccoli florets (or spinach)

Follow desired preparation for shrimp on the box.  Steam or sauté desired vegetable. Add crabmeat if desired.  Mix together.  Serve.

 Pan Seared Shrimp and Scallop Skewers


  • 8 (6 to 8-inch) bamboo skewers
  • 16 jumbo deveined, peeled shrimp
  • 16 sea scallops
  • Salt and pepper
  • 1 teaspoon sweet paprika, 1/3 palmful
  • 1/2 teaspoon crushed red pepper flakes, eyeball it
  • 1 lemon zested and juiced
  • 2 tablespoons chopped flat leaf parsley, a handful
  • 1 tablespoon extra virgin olive oil, 1 turn of the pan


Preheat a large nonstick skillet over medium high to high heat.

On bamboo skewers, thread 4 shrimp on 4 skewers, 4 scallops on each of 4 skewers. Season both shrimp and scallop skewers with salt and pepper on both sides. Combine paprika, crushed pepper, lemon zest and parsley in a small dish. Sprinkle combined herbs and spices over shrimp and rub. Add a 1/2 a turn of the pan of extra virgin olive oil, (1 1/2 teaspoons), to the hot skillet and sear the shrimps 3 minutes on each side or until curled and pink. Squeeze the juice of 1/2 lemon over the pan and remove to a warm platter. Return pan to the heat and add remaining oil. Cook scallops 3 to 4 minutes on each side or until caramel in color. Squeeze the juice of 1/2 lemon over the pan and transfer skewers to serving platter along side shrimp.


Ginger-Soy-Lime Marinated Shrimp

Recipe courtesy Bobby Flay, edited by Pamela Bennett


  • 2 large shallots, peeled and chopped
  • 1 (2-inch) piece fresh ginger, peeled and chopped
  • 4 cloves garlic, smashed
  • 3/4 cup soy sauce (gluten-free, if desired)
  • 1/2 cup fresh lime juice
  • 2 tablespoons sugar
  • 1/4 cup chopped green onions
  • 1/4 cup peanut oil
  • 1/4 teaspoon coarsely ground black pepper
  • 2 pounds large shrimp, shells and tails on


Place shallots, ginger, garlic, soy, lime juice, and sugar in a blender and blend until smooth. Add the green onion and oil and blend until combined. Season with black pepper, to taste. Place shrimp in a large bowl, pour the marinade over, and let marinate at room temperature for 20 minutes.

Preheat a grill to high. Remove shrimp from the marinade and grill for 1 1/2 to 2 minutes per side. Serve on brown paper bags, if desired.

 Lemon-Garlic Shrimp

Recipe courtesy Food Network Magazine edited by Pamela Bennett

Prep Time:  15 min

Inactive Prep Time:  —

Cook Time:  15 min

Level: Easy

Serves:  2 servings


  • Kosher salt and freshly ground black pepper
  • 1 tablespoons unsalted butter
  • 1 1/4 pounds medium shrimp, peeled and deveined, tails intact
  • 2 large cloves garlic, minced
  • Pinch of cayenne pepper (optional)
  • Juice of 1/2 lemon, plus wedges for serving
  • 2 tablespoons roughly chopped fresh parsley


Season the shrimp with salt and pepper. Melt the 1 tablespoon butter in a large skillet over medium-high heat. Add the shrimp, garlic and cayenne, if using, and cook, tossing, until the shrimp are pink, 3 to 4 minutes. Remove from the heat and add 2 tablespoons water, the lemon juice and parsley; stir to coat the shrimp with the sauce and season with salt and pepper.

 Grilled Snapper Vera Cruz

Recipe courtesy of Bobby Flay edited by Pamela Bennett


4 snapper fillets, 6 ounces each 2 tablespoons olive oil

Salt and freshly ground pepper

2 tablespoons olive oil

1 large onion, finely sliced

2 cloves garlic, finely chopped

1/4 cup dry white wine

2 large tomatoes, chopped

1/4 cup green olives, pitted and chopped

2 tablespoons capers, drained

1 serrano pepper, finely chopped

1/2 teaspoon sugar

1 bay leaf


Brush the fish with olive oil, season with salt and pepper and grill for 2 minutes on each side. Remove and cover.

Heat olive oil in a non-corrosive saute pan over medium-high heat, add onions and garlic and cook until soft. Add wine and reduce. Add tomatoes, green olives, capers and pepper, sugar and bay leaf and bring to a boil and cook until thickened. Reduce heat, add grilled fish and cook for 2 minutes.

Serves: 4; Calories: 279; Total Fat: 10 grams; Saturated Fat: 1.5 grams; Protein: 36 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber: 2 grams; Cholesterol: 63 milligrams; Sodium: 468 milligrams

 Fish Tacos with Habanero Salsa


  • 2 tablespoons achiote paste
  • 4 tablespoons lime juice
  • 2 tablespoons olive oil
  • 4 cloves garlic, finely chopped
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 3 (8-ounce) snapper fillets
  • 8  iceberg lettuce leaf sections


  • Shredded lettuce
  • A dollop of sour cream (optional)
  • Habanero salsa, recipe follows


Combine the achiote, lime juice, olive oil, garlic, cumin and salt. Rub the mixture on both sides of the fish. Cover with plastic wrap and refrigerate for 2 hours. Preheat grill, brush the fish with olive oil and grill for 4 minutes on each side for medium-well.

 Miso-Ginger Marinated Grilled Salmon


  • 1/4 cup white miso (fermented soybean paste)
  • 1/4 cup mirin
  • 2 tablespoons unseasoned rice vinegar
  • 2 to 3 tablespoons soy sauce
  • 2 tablespoons minced green onions
  • 1 1/2 tablespoons minced fresh ginger
  • 2 teaspoons toasted sesame oil
  • 4 salmon fillets, 8 ounces each
  • Salt and freshly ground pepper
  • Yuzu juice, for drizzling, optional


Whisk together the miso, mirin, vinegar, soy sauce, green onions, ginger, and sesame oil in a small bowl. Place the salmon in a baking dish, pour the marinade over, and turn to coat. Cover and marinate for 30 minutes in the refrigerator.

Heat grill to high. Remove the fish from the marinade and season with salt and pepper. Grill the salmon, skin side down, with the cover closed, until golden brown and a crust has formed, about 3 to 4 minutes. Turn the salmon over and continue grilling for 3 to 4 minutes for medium doneness. Drizzle with a little yuzu juice, if desired, and serve.

Pecan Filets  (any type of fish)

Recipe is for 4 filets

1 tbsp Dijon mustard

2 tbsp chopped pecans

1 tbsp parsley

Fresh lemon wedges


Sprinkle filet with salt and pepper.  Place on baking sheet, brush with mustard on top side of filet.  Mixed toppings of nuts and parsley then sprinkle over filet.  Bake filets for 10-15 min on 40 degrees or until flaky.


Tilapia & Shrimp Provencal by Karen Stubbs


½ each of red, yellow, green and yellow peppers diced
1 onion diced
1 ripe tomato cut in 6 – 8 pieces
1 – 2 tsp Minced Garlic
½ tsp Onion Powder
1 tsp Rosemary
Salt to taste
2 tbsp Sofrito (by Goya)
Fresh spinach – about 2 cups
2 – 3 Colossal Shrimp per tilapia
Old Bay Seasoning
Garlic Powder
Onion Powder


Sauté peppers, onion, and tomato with minced garlic, onions, rosemary and salt in a covered shallow pan until vegetables are transparent. Add Sofrito. Add fresh spinach. Simmer on low flame.
Brush tilapia and shrimp with olive oil. Season with Old Bay, onion powder, garlic powder and paprika. Broil tilapia for 15 minutes and shrimp for about 6 minutes.  Add shrimp to simmering vegetables. Cover and allow to simmer for about 5 minutes. Remove pan from heat.  When tilapia is done, top with vegetables and shrimp.

This dish pairs well with Spinach Salad and sweet baked potato
Spinach Salad – Fresh Spinach, Cherry Tomatoes, Red Onion, Craisins and Walnuts. Toss with Robusto Italian Dressing.

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