Seafood dinner recipes

Barbeque salmon with mango salsa and rice

Cook Time 30 mins
Course Dinner
Cuisine American
Servings 2
Calories 645 kcal

Ingredients
  

Barbeque Salmon

  • 12 ounces salmon
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon kosher salt

Mango Avocado Salsa

  • 1 mango diced
  • 1/2 avocado diced
  • 2 tablespoons minced cilantro
  • 1 small shallot minced
  • 1/2 jalapeño minced
  • 1 teaspoon honey
  • 1/2 lime juiced

Rice

  • 2/3 cup jasmine rice

Instructions
 

Prepare the rice

  • Add the rice and water to a small pot, with a large pinch of salt. Heat on high until boiling, stir, then reduce heat to low. Cover, and cook for 20 minutes. Remove pot from heat and leave covered so that it will continue to steam.

Prepare the mango salsa

  • Toss all ingredients in a bowl to combine. Season with salt to taste

Prepare the salmon

  • Arrange an oven rack about 6 inches from the top. Preheat the oven to 500 degrees on the broil setting.
  • Line a baking sheet with foil. Place the salmon skin side down on the baking sheet.
  • Mix the spices, then coat the salmon with the spice mix. Broil for 8-12 minutes. (Salmon will change from translucent (red or raw) to opaque (pink) as it cooks. After 8 minutes of cooking, check for doneness by taking a sharp knife to peek into the thickest part. If the meat is beginning to flake, but still has a little translucency in the middle, it is done.)
  • Plate the rice, salmon, and mango salsa. Serve.
Keyword seafood

Tilapia Scaloppine with pasta and an arugula salad

Total Time 30 mins
Course Dinner
Cuisine Italian
Servings 2
Calories 665 kcal

Ingredients
  

For the Tilapia scaloppine

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon butter
  • 1 medium garlic clove grated on a microplane (or minced)
  • 12 ounces tilapia fillets
  • 1/4 cup sliced white mushrooms
  • 1 tablespoon capers drained
  • 1/4 cup white wine
  • 1/2 tablespoon lemon juice juice of 1/4 lemon

Pasta

  • 4 ounces penne pasta or any pasta you like

For the arugula salad

  • 1 tablespoons olive oil
  • 1 tablespoons freshly squeezed lemon juice juice of 1/2 lemon
  • 2.5 – 3 ounces arugula about 2.5 to 3 packed cups
  • 1 ounce shaved Parmesan cheese about 1/3 cup

Instructions
 

Prepare the pasta

  • Bring a pot of salted water to boil (the water should taste like seawater). Add the pasta, and cook according to package instructions to cook to al dente. drain in a collander once cooking completed and set aside.

Prepare the salad

  • Prepare the arugula salad. Whisk the olive oil, lemon juice, a few grinds of black pepper, and a large pinch of salt together in a large bowl. Add the arugula and toss to combine. Top with the shaved parmesan. Set aside.

Prepare the sauce

  • In the now-empty pan over medium high heat, add the butter. Once the butter is melted, add the mushrooms and allow to cook, undisturbed, until browned on one side and most of the water has been released, about 4 minutes.
  • Stir in the garlic and cook until fragrant (about 15-30 seconds)
  • Add the capers and wine. Season with salt and pepper. Reduce heat to medium low and simmer until the mushrooms tender are wine is reduced by half, about 6 minutes. Pour out the sauce into a bowl and wipe out pan.

Cook the fish

  • Pat the fish dry with paper towels. Season with salt and pepper.
  • Heat olive oil in the pan you used to cook the sauce over medium heat. Add the tilapia and cook about 4 minutes per side. Remove fish from the pan to your serving plates.
  • Finally, quickly reheat the sauce and pasta by adding both back in the pan, stirring until combined and warmed. Squeeze over the lemon juice and stir to combine. Taste and season with salt and pepper as needed.
  • Divide the pasta and sauce between your serving plates. Plate the arugula salad and serve.
Keyword seafood

Seared Cod with Salsa Verde, Jasmine Rice, and Spinach

49gm net carb per serving
Total Time 35 mins
Course Dinner
Cuisine Italian
Servings 2
Calories 495 kcal

Equipment

  • food processor

Ingredients
  

  • 10 ounces frozen cod thawed
  • 2/3 cup jasmine rice uncooked
  • 10 oz fresh spinach (you can use froze, but fresh is better in this recipe)
  • ¼ cup parsley leaves and stems
  • ¼ cup cilantro
  • 1 tablespoon capers
  • 1 teaspoon dijon mustard
  • 1/2 small shallot this is going in a food processor, so you don't need to chop it.
  • 1/2 teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 3 tablespoons olive oil for the salsa verde
  • 2 teaspoons olive oil to cook the fish

Instructions
 

Get the rice cooking

  • To a medium pot, add the 2/3 cup of rice and 1 cup of water. Add a large pinch of salt. Bring to a boil, then decrease heat to low and cover the pot and cook for 18 minutes. Take off heat and leave covered.

Prepare the salsa verde

  • To a small food processor, add the shallot, parsley and cilantro. Pulse it a few times to get the leaves and shallot roughly chopped. Now add the capers, dijon mustard, lemon zest, lemon juice, and 3 tbs olive oil. pulse until combined. Salt to taste.

Cook the spinach

  • In a large saute pan over medium heat, add the spinach and toss with tongs until wilted. This will take just a few minutes. Once wilted, transfer the cooked spinach to a cutting board.
  • After letting the spinach cool for a few minutes, roughly chop it. Season with salt and pepper. If you want, and add a squeeze of lemon juice (perhaps 1-2 teaspoons) to brighten up the flavor. Clean out the pan. 

Cook the cod

  • Pat the fish dry and season both sides with salt and pepper. Heat the sauté pan over medium high heat with 2 tsp olive oil. Cook the fish for about 4 minutes on the first side, then flip and cook for about 2 more minutes. Cooking time will vary depending on the thickness of your fish.
  • Divide the spinach, rice, and cod between 2 plates. Top each piece of fish with salsa verde and serve.  (note, there will be salsa verde left over, that's ok)
Keyword seafood

Orange glazed shrimp with snow peas and rice

Total Time 25 mins
Course Dinner
Servings 2 person
Calories 450 kcal

Ingredients
  

  • 3/4 cups orange juice
  • 1.5 tablespoon light brown sugar
  • 1 tablespoon soy sauce
  • 1 tablespoon orange zest (you will need 1 orange for 1 tbsp orange zest)
  • 1 tablespoon vegetable oil sesame oil even better
  • 1 lb. frozen jumbo shrimp Defrost shrimp in the refrigerator or in cold water.
  • 2 cups snow peas If you do not have snow peas, can use sugar snap peas or 1 bag of Birds Eye Steamfresh Mixtures Broccoli, Carrots, Sugar Snap Peas & Water Chestnuts. If you use the frozen veggies, heat them per the package instructions)

Rice

  • 1/2 cup uncooked jasmine rice
  • 3/4 cup water

Instructions
 

  • Add the rice, water, and a large pinch of salt to a small pot. Heat on high to boil, stir well, then cover and turn heat to low. Cook for 15 minutes. Take pot off the heat, but do not remove lid so that rice may continue to steam.
  • In a saucepan, bring the orange juice, sugar, and soy sauce to a boil. Simmer over moderately high heat until reduced to 1/2 cup, about 15 minutes. Stir in the zest.
  • In a large pan, heat 1 tablespoon of the oil over medium high heat. Season the shrimp with salt and pepper. Cook half of the shrimp over medium heat, until white throughout, ~3 minutes. Transfer the shrimp to a plate.
  • To the now-empty pan, add 2 tbs water and heat to medium high. Add the snow peas or snap peas, and stiry fry for about 2 minutes. (If you use the frozen veggies, this step is not needed as you heated them in the microwave)
  • Return all of the shrimp to the pan with the veggies, add the orange glaze, season with salt and pepper and toss to coat.
  • Divide the shrimp and veggie mix between serving dishes,,and serve with rice.
Keyword seafood

Shrimp Peperonata

Cook Time 30 mins
Course Dinner
Cuisine Italian
Servings 2
Calories 615 kcal

Ingredients
  

  • 10 oz shrimp
  • 1/2 cup clam juice instead of 1 tsp seafood stock concentrate, which is 1 cup
  • 1 tsp chili flakes
  • 2 clove garlic
  • 1 tsp dried Oregano
  • 14 oz canned diced tomatoes
  • 1 red bell pepper
  • 1 shallot
  • 4 oz penne pasta
  • 4 tsp olive oil
  • 2 tbsp butter

Instructions
 

  • Bring a large pot of salted water to a boil. Wash and dry all produce. Core, deseed, and thinly slice green pepper. Halve, peel, and thinly slice shallot. Mince garlic.
  • Once water is boiling, add penne to pot. Cook until al dente, 9-11 minutes. Drain.
  • Meanwhile, rinse shrimp, then pat very dry with paper towels; place in a medium bowl. Toss with a large drizzle of olive oil, half the oregano, salt, and pepper. Heat a large, preferably nonstick, pan over medium-high heat. Add shrimp mixture and cook, stirring occasionally, until opaque and cooked through, 3-4 minutes. Transfer to a plate.
  • Heat a large drizzle of olive oil in same pan over medium-high heat. Add green pepper, shallot, and a large pinch of salt. Cook, stirring occasionally, until slightly softened, about 5 minutes. Stir in garlic, remaining oregano, and ¼ tsp chili flakes (add more or less if you like). Cook until fragrant, 30 seconds to 1 minute.
  • Stir diced tomatoes and their juices, stock concentrate, and ½ tsp salt (1 tsp for 4 servinginto pan with veggies. Bring to a boil, then reduce heat to medium and simmer until sauce is slightly thickened, 5-7 minutes. Stir in shrimp, penne, and 2 TBSP butter (4 TBSP for 4) until combined. Turn off heat. Taste and season with salt. For a kick, add more chili flakes.
  • Divide pasta between bowls. Sprinkle with additional chili flakes, if desired.
Keyword seafood

Salmon with curried fennel-wine sauce, spinach, and fingerling potatoes

Total Time 45 mins
Course Dinner
Servings 2 person
Calories 435 kcal

Ingredients
  

  • 8 ounces salmon
  • 7 teaspoons olive oil
  • 1 each large fennel bulb halved, cored and sliced lengthwise 1/4 inch thick
  • 2 each green onion cut into 1­inch lengths
  • 2 teaspoon curry powder
  • 2 tablespoons dry white wine
  • 1/2 cup clam juice can substitute vegetable broth if you can’t find clam juice
  • 1 tablespoon butter
  • 9 ounces fresh spinach
  • 6 each fingerling potatoes sliced lenghtwise
  • 1/4 each lemon juice from 1/4 lemon (about 1/2 tablespoon)

Instructions
 

  • Heat oven to 400.
  • Cover a sheet pan with foil. Place potatoes on pan and toss with 2 teaspoons of olive oil. Season liberally with salt and pepper. Place sheet pans into the oven. Cook for 25 minutes. Meanwhile…
  • In a deep 10-inch pan, heat 3 teaspoons of the oil over medium heat. Add the fennel and season with salt and pepper.  Reduce heat to low and cook, stirring, until lightly browned and tender, about 15 minutes.
  • Add the green onion, cook until they are just tender, 2 minutes. Transfer the fennel and green onion to a bowl.
  • Add the remaining 2 teaspoons of oil to the pan and add the curry powder. Cook over low heat, stirring, until fragrant, about 1 minute. Add the wine to deglaze the pan and scrape up any browned bits. Increase the heat to high and add the clam juice. Boil until reduced by half, about 3 minutes. Turn the heat to low, and add the spinach (you may need to add just half the spinach and wait until it cooks down to allow enough room for the rest of the spinach). The spinach can sit and wilt while you attend to the next couple steps.
  • Remove potatoes from oven and set aside.
  • Preheat the broiler. Arrange the salmon fillets on a large rimmed baking sheet and season with salt and pepper. Broil about 6 inches from the heat for 5 minutes. Turn fish over, and broil for another 3 minutes. Remove from oven.
  • To the pan with the spinach and sauce, add back the fennel and green onion. Stir until combined. Stir in the juice of 1 lemon, and stir in the tablespoon of butter. Taste and adjust seasoning with salt and pepper. If you like, you can add a bit more curry powder. 
  • Transfer the salmon to plates and spoon the veggies and sauce on top.
Keyword seafood

Salmon with Orecchiette pasta, Arugula and Zucchini

Total Time 25 mins
Course Dinner
Servings 2 person
Calories 525 kcal

Ingredients
  

  • 4 ounces Orecchiette pasta
  • 2 tablespoons Olive Oil
  • 1/2 clove garlic
  • 2.5 ounces Baby Arugula
  • 2 tablespoons Green Olives chopped.
  • 1 tablespoon Capers drained
  • 1 medium Zucchini 1 medium zucchini is ~1 cup
  • 8 ounces Salmon roasted and flaked

Instructions
 

  • Preheat oven to broil at 500. Broil salmon for 15 min. (does not need to be flipped). once done cooking, flake with a fork. Set aside.
  • In a large pot of salted boiling water (the water should taste like seawater), cook the pasta until al dente (follow the package instructions). Drain, reserving 1/4 cup of the cooking water.
  • Slice zucchini into ~1/4 inch width coins.
  • Heat 2 teaspoons of olive oil over medium heat. toss in the zucchini, allowing to cook, undisturbed for 4 minutes (or until browned), flip, cook for another 2 minutes. Remove zucchini from pan, set aside.
  • Heat remaining olive oil over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the pasta and half of the cooking water and cook, stirring, for 2 minutes.
  • Add the arugula, olives, capers and the remaining cooking water. MIx until combined. Stir in the salmon and zucchini, and cook just until heated through. Season with salt to taste. serve.
Keyword seafood

Mahi with dijon-caper sauce, roasted asparagus, and fingerling potatoes

Course Dinner
Servings 4 person
Calories 470 kcal

Ingredients
  

  • 24 ounces Mahi steaks (so 4 six ounce steaks)
  • 1 tablespoon olive oil
  • 1 each shallot minced
  • 12 ounces cherry tomatoes halved
  • ½ cup sour cream
  • 2 tablespoons Dijon mustard
  • 2 tablespoons capers rinsed
  • 1 teaspoon dried tarragon
  • 12 each fingerling potatoes sliced lengthwise (if you cannot find fingerling potatoes, baby new potatoes will substitute)
  • 24 spears asparagus medium size, 5-7” long
  • 2 tablespoons olive oil

Instructions
 

  • Heat oven to 400.
  • Cover 2 sheet pans with foil. Place potatoes on one sheet, asparagus on the other. Toss each with 1 tablespoon of olive oil. Season with salt and pepper.
  • Place sheet pans into the oven. Cook for 25 minutes (potatoes should be fork tender, asparagus should be tender but still crisp.
  • Meanwhile, pat fish dry with paper towels and season with salt and pepper.
  • Heat 1 tbs olive oil in a large (nonstick if you have it) pan over medium-high heat, until shimmering. Cook fish until golden brown, about 5 minutes per side. Transfer fish to platter and tent loosely with foil.
  • Add shallot to now-empty skillet and cook until softened, about 2-3 minutes. Stir in tomatoes and cook until just softened, about 1 minute. Stir in sour cream, mustard, and capers and cook until slightly thickened, about 2 minutes. Season with salt and pepper to taste.
  • Top fish with sauce, sprinkle with tarragon, and serve with potatoes and asparagus.
Keyword seafood

Honey garlic salmon with roasted brussels sprouts and sweet potato

Total Time 40 mins
Course Dinner
Servings 2 person
Calories 500 kcal

Ingredients
  

  • 8 ounces salmon
  • 1.5 cloves garlic grated on microplane (you could use 2 cloves, but it will be too garlicy for most people)
  • 2.5 tablespoon butter
  • ½ tablespoon white wine vinegar (do NOT use white vinegar. Use white wine vinegar)
  • ½ teaspoon dried thyme
  • 2 tablespoon honey
  • 16 each small brussels sprouts outermost leaves removed and sliced in half
  • 2 each medium sweet potatoes cut into 1 inch cubes

Instructions
 

  • Preheat oven to 375 degrees Fahrenheit.
  • Melt the 2.5 tbsp of butter in the microwave in a small microwave-safe dish. (Note that 1/2 tablespoon will be used for the salmon glaze, and the other 2 tbsp will be used on the brussels sprouts and sweet potatoes.)
  • In a small bowl, mix together the salmon glaze: 2 tbsp honey, ½ tbsp white wine vinegar, 1 tsp dried thyme, ½ tbsp melted butter, and the 1.5 cloves of grated garlic.Season with salt and pepper to taste.
  • Line a large sheet pan with foil and coat with cooking spray. On one half pan, place the brussels sprouts. Toss them with 1 tbsp of the melted butter, and season with salt and pepper. On the other half of the pan, place the cubed sweet potatoes, and toss them with the remaining 1 tbsp of melted butter, and season with salt.
  • Place the sheet pan in the oven with a timer set for 30 minutes
  • In a small ovenproof casserole dish (or another sheetpan), line with foil and coat with cooking spray. Place the salmon on the sheet and coat with the honey glaze. Place in the oven for 20 minutes (so if you put in the oven 10 minutes after the vegetables go in, everything will finish at once.
  • Serve, with bummel and brown spread and cinnamon for the sweet potatoes (if desired)

Notes

To serve: Bummel and brown spread, cinnamon
Keyword seafood

Cumin-rubbed salmon with fennel-parsley salad

Total Time 30 mins
Course Dinner
Servings 4
Calories 415 kcal

Ingredients
  

  • 1 tablespoon fennel seed
  • 2 tsp cumin
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 ¼ pound salmon boneless Skinless fillet
  • 4 teaspoon Dijon Mustard
  • 2 tablespoon Olive Oil
  • 1 each fennel bulb
  • 1 cup Flat Leaf Parsley chopped

Instructions
 

  • Preheat the oven to 425°.
  • In a food processor,  pulse the fennel seeds, cumin, and lemon zest until finely ground.
  • Season the salmon with salt and pepper, brush one side of the fillet with 1 tablespoon of the Dijon mustard and coat with the ground spice mixture.
  • In a large, ovenproof pan, heat 1 tablespoon of the olive oil. Add the salmon, coated side down, and cook over medium high heat until lightly browned, about 3 minutes.
  • Flip the salmon. Transfer the skillet to the oven and roast for about 10 minutes, until the salmon is just cooked through. Transfer the salmon to a cutting board.
  • While the salmon cooks, prepare the fennel-parsley salad. In a large bowl, whisk the lemon juice with the remaining 1 teaspoon of mustard and 1 tablespoon of olive oil. Season the dressing with salt and pepper. Add the sliced fennel and parsley leaves and toss.
  • Cut the salmon into 4 pieces and serve right away with the fennel salad.
Keyword seafood

Garlic Chili shrimp with rice and bok choy

Cook Time 25 mins
Course Dinner
Cuisine Asian
Servings 2
Calories 485 kcal

Ingredients
  

  • 12 oz frozen jumbo shrimp peeled, defrosted and dried on paper towels.
  • 1 tablespoon vegetable oil
  • 1 teaspoon sesame oil
  • 2 clove garlic grated on a microplane (or minced)
  • 2 teaspoon fresh ginger grated on a microplane (or minced)
  • 1/2 cup water
  • 2 tablespoon Sriracha
  • 2 teaspoon soy sauce
  • 2 tablespoon brown sugar
  • 2 cups bok choy chopped
  • Sesame seeds (optional)
  • 1 stalk green onion sliced (optional)

Rice

  • 1/2 cup jasmine rice, uncooked
  • 3/4 cup water

Instructions
 

  • Rice, water, and a large pinch of salt to pot. Turn heat to high to bring to boil. Once boiling, stir the rice and turn heat to low. Cover pot with lid and let cook for 15 minutes. After 15 minutes, take off the heat but leave covered to continue steaming.
  • Place the chopped bok choy into a large microwave-safe bowl. Add a tablespoon of water to the bowl, then cover with plastic cling wrap. Set aside.
  • Heat large nonstick pan on high heat. Add 1 tablespoon vegetable oil to the pan, then add the shrimp. Cook the shrimp for about 2-3 minutes, until just cooked through.  Transfer shrimp onto a plate.
  • Decrease heat to medium. Add 1 tsp sesame oil, garlic, ginger. Cook until garlic is fragrant and starting to turn golden (about 30 seconds).
  • Add ½ cup of water. Then add brown sugar, soy sauce, and sriracha. Increase heat to medium high, stirring frequently as the sauce thickens into a syrupy consistency.
  • Reduce heat to medium-low. Return shrimp to pan. Mix to coat in sauce and reheat. Once heated, plate the dish by dividing the rice and shrimp between 2 plates. If you like, garnish with optional ingredients: sesame seeds, green onion..
  • While the shrimp is reheating, place the bowl of bok-choy in the microwave and cook for 1 and ½ minutes.
Keyword seafood

Cod with creamy salsa verde and roasted veggies

Total Time 30 mins
Course Dinner
Cuisine Mexican
Servings 2 people
Calories 370 kcal

Ingredients
  

  • 2 small sweet potatoes
  • 1 medium red onion
  • 1 poblano pepper
  • 1 plum tomato
  • 1 lime
  • 1 clove garlic
  • 1/2 cup cilantro leaves and stems,
  • 1 teaspoon cumin you won't need this exact amount
  • 2 tablespoons sour cream recommend full fat sour cream
  • 1 ounces frozen cod thawed
  • 1 tablespoon olive oil for roasting the veggies
  • 1 tablespoon olive oil for the creamy salsa verde
  • 2 teaspoons vegetable oil to cook the cod

Instructions
 

Prep the produce and roast veggies

  • Adjust rack to top position and preheat oven to 425 degrees. Dice sweet potatoes into ½-inch pieces. Core, deseed, and dice poblano into ½-inch pieces. Halve, peel, and cut onion into ½-inch-thick wedges. Take one of the wedges of onion and mince enough for 1 tsp (2 tsp for 4 servings).
  • Toss sweet potatoes, poblano, and onion wedges on a baking sheet with a tablespoon of olive oil, half the cumin. Season with salt and pepper. (For 4 servings, divide veggies between 2 baking sheets) Roast on top rack until lightly browned and tender, about 20-25 minutes.

Prepare the creamy salsa verde

  • Dice tomato. Zest and quarter 1 lime (quarter 2 limes for 4 servings). Mince cilantro leaves and stems. grate garlic.
  • In a small bowl, combine sour cream, cilantro, minced onion, juice from half a lime (whole lime for 4 servings), a pinch of minced garlic, a pinch of cumin, and 1 tablespoon olive oil (2 tablespoons for 4 servings). Taste and add more garlic if desired. Add water 1 tsp at a time until mixture reaches a drizzling consistency. Season with salt and pepper to taste.

Prepare the cod

  • Pat cod dry with paper towels and season liberally with salt and pepper, then season with cumin to coat. Heat 2 teaspoons of vegetable oil in a large pan over medium high heat. Add cod and cook for about 4 minutes. Flip and cook for about 3 minutes more. Cooking time will vary based off the thickness of the fish.

Plate and serve

  • Toss roasted veggies with tomato and lime zest; divide between plates. Place cod on top, then drizzle with creamy salsa verde.
Keyword seafood

Cabo Cod

55gm net carbs
Total Time 30 mins
Course Dinner
Cuisine Mexican
Servings 2 people
Calories 480 kcal

Ingredients
  

  • 7 cherry tomatoes
  • 1/2 cup cilantro leaves
  • 1 jalapeno
  • 10 ounces frozen cod
  • 2 each scallions
  • 1 teaspoon cumin
  • 1 teaspoon tumeric
  • 2 tablespoons sour cream recommend full fat sour cream
  • 1 lime
  • 2/3 cup jasmine rice uncooked
  • 2 teaspoons vegetable oil
  • 2 tablespoons butter

Instructions
 

Prep the produce

  • Halve tomatoes. Trim and thinly slice scallions, separating whites from greens. Mince cilantro leaves and stems. Zest, then quarter the lime (quarter a second lime for 4 servings). Mince jalapeno, removing seeds if you want less heat.

Prepare the rice

  • Melt 1 tablespoon butter in a small pot over medium-high heat. Add half the scallion whites and ¼ tsp turmeric (½ tsp for 4 servings; you’ll use more later); cook until fragrant, about 1 minute.
  • Stir in rice, 1 cup water (2 cups if you are making 4 servings), and a large pinch of salt. Bring to a boil, stir, then cover and reduce heat to low. Cook 15 minutes. Remove from heat, but keep covered off heat until ready to serve.

Prepare the salsa fresca

  • In a medium bowl, combine tomatoes, cilantro, remaining scallion whites, and juice from half the lime (whole lime for 4 servings). Add 1/2 to the whole minced jalapeno, depending on how spicy you want the dish to be. Season with salt and pepper to taste.

Prepare the lime crema

  • In a small bowl, combine sour cream, a large squeeze of lime juice, and lime zest (use half the zest for 2 servings, and all of the zest for 4 servings) . Stir in water 1 tsp at a time until mixture reaches a drizzling consistency. Season with salt and pepper.

Cook the cod

  • In a another small bowl, combine cumin and ¼ tsp turmeric (½ tsp for 4 servings). Pat cod dry with paper towels. Season liberally with salt, pepper, and the spice mixture.
  • Heat 2 teaspoons of oil in a large pan over medium-high heat. Add cod and cook for about 4 minutes on the first side, then flip and cook the second side for about 3 minutes (Cooking time will vary depending on the thickness of your fish)

Plate and serve

  • Stir the scallion greens into the rice, and season with salt and pepper to taste. Divide between plates. Top rice with cod, salsa fresca, and lime crema.
Keyword seafood

Shrimp tacos

Cook Time 30 mins
Course Dinner
Cuisine Mexican
Servings 2
Calories 625 kcal

Equipment

  • Mini food processor

Ingredients
  

shrimp

  • 1/2 pound large shrimp
  • 1/2 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon ground chipotle chili If you want it less spicy, you could use paprika or smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon kosher salt
  • 4 each Mission Carb Balance Soft Taco Flour Tortillas

slaw and dressing

  • 1/2 cup fage 0% greek yogurt
  • 1 tablespoons olive oil
  • 1/2 clove garlic
  • 1/4 small jalapeno seeds and membranes removed
  • 2 tablespoons fresh cilantro leaves
  • 1/2 lime
  • 2 cups slaw mix

rice and beans

  • 1/3 cup jasmine rice
  • 1 cup canned black beans
  • 1 teaspoon ground cumin
  • 1 large pinch kosher salt
  • 1 teaspoon Dried oregano optional

Instructions
 

  • In a small pot, pour in 1/2 cup water and add the 1/3 cup jasmine rice. Heat pot on high until boiling. Stir the rice, add the the beans, salt, cumin, and oregano. Turn the heat down to low, stir the pot once more, then cover with the lid. Allow to simmer for 20 minutes.
  • Rinse and pat the shrimp dry, Then transfer to a large mixing bowl. Pour in 1/2 tablespoon olive oil and add the chili powder, chipotle chili, cumin, and salt. Toss to coat evenly. Place the bowl in the fridge while you prepare the shrimp taco sauce and slaw.
  • In a food processor, add the Greek yogurt, olive oil, garlic, jalapeno, cilantro. Using a microplane, zest the lime into the yogurt mix, then squeeze in the juice from the lime. Process until smooth. Season with salt to taste.
  • Place the slaw mix in a mixing bowl and toss with about 1/2 cup of the sauce (just enough to coat the slaw). Season with salt to taste. Save the rest of the sauce for serving with the tacos.
  • Place a large nonstick pan on medium high, and add 1/2 tablespoon olive oil. Add the shrimp and cook just until the shrimp is cooked through, about 4 minutes. Transfer the shrimp immediately to a plate.
  • Warm the tortillas, then fill with shrimp and slaw mix. Serve with remaining sauce on the side.
Keyword seafood

Cumin-Roasted Salmon with cilantro sauce and roasted broccoli

Total Time 30 mins
Course Dinner
Servings 2 person
Calories 425 kcal

Ingredients
  

Sauce

  • ½ cup cilantro leaves and stems, chopped
  • 1 stalk green onions chopped (about 2 tablespoons)
  • ½ clove garlic
  • ½ tablespoon lime juice (this is typically juice from 1/4 of a lime)
  • 2 tablespoon olive oil

Salmon

  • 1 tablespoon cumin
  • ½ teaspoon paprika (optional- you can use smoked paprika instead)
  • 2 tablespoon olive oil
  • 12 ounces salmon filet

Broccoli

  • 1 head broccoli cut into large florets.

Instructions
 

  • Preheat the oven to 450
  • Make the sauce. Combine cilantro, chives, garlic, lime juice, and olive oil in a bowl. Season with salt and pepper to taste. (Alternatively, you can add all the ingredients to a food processor and pulse, which is what I personally prefer to do)
  • Combine the cumin, paprika, and 2 tablespoons of olive oil in a small bowl. Season with salt and pepper
  • Spray a foil-lined sheet with cooking spray. Place broccoli florets onto sheet, coat with cooking spray, and season with salt and pepper. (This will roast for a total of 20 minutes)
  • While the broccoli roasts, place the Salmon in a foil-lined shallow baking dish. Drizzle the salmon with the spiced oil mixture.
  • After the broccoli has roasted 5 minutes, toss the broccoli and place back into oven.
  • Place the salmon in the oven until just cooked through, about 12-15 minutes.
Keyword seafood

My wife and I both work full time. For awhile I struggled to be consistent with cooking after work because I was “too busy”. However,  I believe in the importance of home cooking for my health, so I worked on compiling a repertoire of quick meals that were also carbohydrate-restricted. These meals are:

 

  • Low carb and low cal: My target in putting together dinner recipes is 65 grams of net carb or less. I also target 500 calories (though some will go over this!). I am a large male, and the portions satisfy me (so they can satisfy you too!)
  • Quick: Nearly all of these meals take 25-45 minutes to make, and the few that take longer are casseroles that make multiple meals.
  • Approachable: These recipes use common ingredients you can find in any supermarket, nothing fancy. Most of the meals are vegetarian or seafood (since that’s what my wife eats), but I try to slowly add a few meats recipes in there as well. 
  • Complete: I have written the recipes to be complete meals (including sides and veggies), in order to make it easier for meal planning and during cooking. 
  • Easy to plan: This page gives you the option to create shopping lists, which greatly simplifies shopping for the week. On each recipe card, you will see a button that says “Add to Mealplan“. Click the button to add the meal to your meal plan. 

Meal plan and recipe organizer

Creating a mealplan will create a shopping list for you and allow you to quickly print out all of the recipes for that week. It’s easy to do.

  1. On each recipe card, you will see a button that says “Add to Mealplan”. Click the button to add the meal to your meal plan. 
  2. Click “inbox” to see your meal plan. From the inbox, you can view and print a shopping list, as well as print all of the recipes. 

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