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Seafood Dishes:

Grilled Cod with Tomato Sauce  
 
1 cup chopped tomatoes
3 tbsp finely chopped red onions
2 tbsp chopped fresh cilantro or parsley
1 tbsp lemon juice
4 (4 oz) cod fillets
tsp salt
tsp freshly ground black pepper
 
Directions:
Prepare grill. Combine tomatoes, red onions, cilantro, and lemon juice, tossing gently; set aside. Brush fish with some lemon juice; sprinkle with salt and pepper. Place fish on grill rack coated with cooking spray. Cover and grill 4 to 5 minutes on each side or until fish flakes easily when teased with a fork. Place fish on serving plates. Top each with tomato salsa.
 
Calories Per Serving: Makes 4 servings. Roughly 231 calories per serving.
 
 
Citrus Fish  
 
4 ounce white fish
1 tbsp minced onion
2 tbsp lemon juice
Lemon and orange zest to taste
Lemon slices
Chopped parsley
Salt and pepper to taste
Stevia to taste
 
Directions:
Mix lemon juice with zest and a little Stevia. Baste fish with mixture and top with salt, pepper, and lemon slices. Wrap in aluminum foil and place on the barbeque or in oven at 350 degrees. Cook fish for 5-10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley.
 
Calories Per Serving: Makes 1 serving. Roughly 150 calories (calorie count uses cod as white fish option)  
 
 
Lemon Tarragon Fish  
 
4 tsp lemon juice
tsp grated lemon peel
tsp prepared mustard
tsp dried tarragon
1/8 tsp dried tarragon
2 (3.5 ounce) white fish, rinsed and patted dry
tsp paprika
 
Directions:
Combine 2 tsp lemon juice, lemon peel, mustard, tarragon, and salt in a small bowl. Blend well with fork; set aside. Coat 12 inch non-stick skillet with cooking spray. Heat over medium until hot. Drizzle fillets with remaining 2 tsp lemon juice. Sprinkle one side of each fillet with paprika. Place in skillet, paprika side down; cook 3 minutes. Gently turn and cook 3 minutes longer or until opaque in center and flakes easily when tested with fork. Place fillets on serving plates, top with tarragon mixture.
 
Calories Per Serving: Makes 2 servings. Roughly 97 calories per serving (calorie count is with tilapia as the white fish option)
 
Curry Shrimp
 
4 ounce shrimp (peeled and deveined)
white onion, diced
3 garlic cloves, minced
1/8 cup water
tsp curry powder
tsp cumin
Pinch of sea salt
Pinch of black pepper
 
Directions:
Preheat pan over MED heat. Add onion and garlic. Cook for 8-10 minutes, stirring occasionally. Add shrimp, seasonings, and water. Mix and stir fry until cooked thoroughly and serve!
 
Calories Per Serving: Makes 1 serving. Roughly 160 calories per serving.
 
 
Garlic Shrimp
 
4 ounce shrimp (peeled and deveined)
4 garlic cloves, minced
cup HCG chicken broth
Pinch of black pepper
tsp parsley
1/8 tsp dried thyme
1/8 crushed dried red pepper
1 bay leaf
 
Directions:
Heat a non-stick pan over MED heat. Mix cup broth with red pepper, minced garlic, and bay leaf. Add to pan. Cook for one minute. Be sure not to burn the garlic. Add shrimp and cook for 3 minutes. Remove shrimp from the pan. Add the remainder of the cup broth, parsley, and thyme. Bring to a boil. Cook for 1-2 minutes until reduced by half. Return shrimp to pan and toss to coat. Discard bay leaf and serve!
 
Calories Per Serving: Makes 1 serving. Roughly 150 calories per serving.


Shrimp Stuffed Tomato  
 
4 ounces cooked shrimp* (peeled and deveined)
1 large tomato
Juice of half a lemon
1 tsp parsley (and any additional seasonings you like)
Sea salt to taste
Black Pepper to taste
 
Directions:
Place cooked shrimp in food processor. Pulse a few times to chop up shrimp. Or, simply chop with sharp knife. In small bowl, combine chopped shrimp, parsley, lemon juice, sea salt/pepper. Cover and refrigerate for 30 minutes to 1 hour. When ready to serve, cut off top of tomato. Scoop out inside of tomato. Chop and combine inside of tomato with shrimp mix. (You may discard tomato seeds if you like). Fill tomato with shrimp mix and serve!
 
*Substitute whitefish, crab or lobster if desired!
 
Calories Per Serving: Makes 1 serving. Roughly 146 calories per serving.
 
 
Lemon Pepper Fish with Asparagus  
 
4 ounces white fish
Asparagus to your liking within the calorie restrictions
Juice of one lemon
1 tsp oregano
Sea Salt to taste
Black Pepper to taste
 
Directions:
Preheat oven to 400 degrees. Snap off woody ends of asparagus and discard. Tear off a large sheet of non-stick aluminum foil. In the center of this sheet, place asparagus spears and sprinkle with sea salt and black pepper. Place whitefish on top of asparagus. In small bowl, combine lemon juice and oregano and pour over fish. Fold up edges and completely seal packet on all sides. Bake 10-20 minutes until fish becomes flakey. Serve.
 
Calories Per Serving: Makes 1 serving. Calories will vary depending on white fish option and asparagus quantities.
 

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