Archive | Fish and Seafood RSS feed for this section

Low calorie tuna salad sandwiches

9 Nov

This is your basic tuna sandwich, with a few substitutions to bring down the calorie count and up the flavor. My memories of tuna sandwiches are based on a slightly sweet variety of tuna salad, which is what this recipe is based on. It tastes just like my Granny’s and my Moms. If you prefer a more savory version, you can sub fat free mayo and dill relish for great results and about 5 calories less per serving.


  • 2 (5 oz) cans of chunk light or white tuna in water
  • 3 tablespoons fat free miracle whip
  • 2 tablespoons sweet pickle relish
  • 2 tablespoons of onion, finely chopped
  • 2 tablespoons of celery, finely chopped (optional)
  • 1 egg, hard boiled and chopped
  • Salt and pepper to taste


1. Drain tuna and mix in a bowl with all other ingredients.

editors Note: Serve with 2 slices of 35 calorie bread for a 140 calorie sandwich!

Makes 4 servings.

105 calories per serving

Approximately 3 weight watchers points plus per serving



Baked Lemon Butter Shrimp

15 Aug

This is a lightened up variation of a recipe I found on Pinterest. It was a big hit! My 3 yr old ate a full serving without complaint, which is really a big deal. The flavors are perfect, and I poured the sauce that remained in the pan over the rice we were eating. Yummy.


– 8 oz frozen shrimp (cooked, deveined, peeled)
– 3 tbsp land O lakes light butter
– juice from 1/2 a lemon
– 1 tbsp Italian dressing seasoning (the kind in the envelope, you use to make dressing)


1. Thaw shrimp. Pour into baking dish.

2. Melt butter in a saucepan on low.

3. Squeeze lemon over shrimp, then pour butter over them.

4. Sprinkle with seasoning.

5. Bake at 350 for 15 min.

3 servings, only 120 calories per serving!

Approximately 3 weight watchers points plus



Oven “fried” fish with spicy tarter sauce

23 May

So, if you live in the south like me, summer means catholic picnic and fish fry season. Tonight I threw together these 2 recipes in the spirit of fried fish. The fish is really good. The tarter sauce is WICKED good! I made a small batch, but you can easily double it. Both the fish and the tarter sauce are a little spicy. Enjoy!


(2) 4 oz fish filets (I used mahi. Cod or whitefish would work too)
1/4 cup 1% milk
1/4 cup flour
1/2 cup Panko bread crumbs
1/4 tsp garlic powder
1/4 tsp cayenne pepper
Salt and pepper


1. In a shallow dish, Mix together Panko, cayenne, garlic powder and salt and pepper (to taste).

2. Pour milk into a separate dish.

3. Place flour in a 3rd shallow dish.

4. One at a time, dip each filet in milk, coating each side. Then dip in flour, covering all sides with an even layer of flour. Dip filet back in milk, and finally press filet into Panko mixture, covering it evenly with crumbs. Don’t forget the ends. Repeat with remaining fish.

5. Place prepared filets on a baking sheet that has been sprayed with nonstick spray.

6. Lightly spray tops of filets with nonstick spray and bake fish at 375 for 10-12 minutes. If fish is not desired color at the end of cooking time, you can turn the oven to broil and keep an eye on the fish until it reaches the color you like.

Serve each filet with 1 serving of spicy tarter sauce!

Tarter sauce:

3 tbsp fat free miracle whip
2 tsp sweet pickle relish
1/8 tsp paprika
1 tsp Dijon mustard
1 tsp horseradish

Mix all ingredients together. Makes 2 servings.

1 fish filet with tarter sauce= 245 calories

1 fish filet without tarter sauce= 213 calories

Fish= apps 6 weight watchers points plus. Tarter sauce = 1 pp




Chili and Soy Glazed Mahi Mahi

29 Apr


– 2 tablespoons honey
– 3 tablespoons soy sauce
– 3 tablespoons balsamic vinegar
– 1 teaspoon grated fresh or minced ginger root
– 1 tablespoon of mincede garlic
– 1 teaspoon olive oil
– 4 (4 ounce) mahi mahi fillets
– Salt and pepper to taste


1. In a dish, just large enough for your filets, stir together all ingredients listed above “mahi mahi.”

2. Salt and pepper your mahi fillets, and place them into the dish. Cover, and refrigerate 30 minutes.

3. Heat your grill to medium heat, and grill the fish on each side for about 4-5 min, until fish is cooked through and flaky.

4. In a separate, small pan, heat remaining marinade through until it thickens into a glaze. Divide sauce evenly to top each fish fillet.

Editors Note: You can use 1 tablespoon of extra virgin olive oil to cook these fillets in a skillet if you prefer. Add 30 Calories per fillet.

4 Servings= 158 Calories per serving

appx 4 weight watchers pp per serving




Seafood Chowder

13 Apr

I was recently inspired by an awesome clam chowder that I had, in Chicago of all places. I thought, I could do that pretty easily as an adaptation of my potato soup recipe! So, here it is. Seafood chowder. I added some fish and shrimp, but you could make this a clam chowder by tripling the clams instead. Feel free to add any other seafood you like as well. If you think this looks good, but you don’t like seafood. Leave it out. You’ve got a great potato soup on your hands 🙂

– 2 cans of chicken stock
– 1 bag of frozen O’Brien style potatoes (with onions and peppers)
– 2 stalks celery, finely diced
– 1/4 cup onion, finely diced
– 1 envelope of pioneer White Gravy Mix
– 1 cup water
– 1 tsp salt
– 4 ounces of small (salad) shrimp
– 7 oz of minced clams (small can)
– 1 mahi mahi filet, 4-5 ounces (or fish of your choice).

1. Heat Chicken Stock in a large pan.

2. Add salt, celery and onion. Bring mixture to a boil, then simmer about 5 min.

3. Add potatoes to broth mixture, and cook until potatoes are thawed, about 15 min on low.

4. Cut fish filet into chunks, about 1/2 inch x 1/2 inch. Add fish, shrimp, and clams to pot. Cook on low heat about 3 minutes, until fish is cooked through.

5. In a separate container, mix water with gravy mix packet. Stir Gravy slurry into chicken stock and potatoes.

5. The texture of your chowder will vary greatly here depending on which brand of potatoes you used. If it is too thick, simply add 1/4 cup water at a time until it reaches the desired thickness.

Makes 8 1 cup servings= 187 Calories per cup
Appx 5 weight watchers points plus per serving



Kid approved Tuna Casserole

9 Apr

Tuna casserole. Just the mention of this dish sometimes conjures images of elementary school lunch ladies, or that one dish you always had to pretend to like at Grandmas house, right? It’s one of those meals that can vary so dramatically from one cook to another. Does it have a cheesy sauce or a savory sauce? Peas? Eggs? Crackers, breadcrumbs or crushed chips? Taking the first bite was a risk some of us were not-too-thrilled to take. It has a stigma. I get it.

Early on, this was one of my kids favorite meals, and it still is today. We had to tell them it was chicken the first time, but that’s irrelevant. It’s clearly not a gourmet “company’s coming” kind of meal. It’s simple, easy, quick, and kid cliched. I mean, the primary ingredient is a box of powdered Mac and cheese… But, even my pickiest kid loves it, and my husband does too.

Also, this is the very first “real” recipe I ever learned to make. My granny taught me when I was about 10. So, this recipe is sort of “where it all started.” You could sneak in peas, broccoli, or spinach if you need to sneak in veggies . Enjoy!


– 1 box of original Kraft Mac & cheese
– 1/4 cup 1% milk
– 1 can of light or whit tuna, in water
– 1 can of reduced fat cream of mushroom soup
– 10 crushed saltine crackers


1. Boil macaroni noodles, until they are donee. Drain well and mix with cheese packet and milk.

2. Drain can of Tuna, and mix tuna and soup well with macaroni.

3. Pour into a medium size baking dish (9×9 will work) sprayed with non-stick spray.

4. Top with crushed saltines, and bake at 400 for 20 min.

4 servings= 265 calories per serving
Approximately 7 weight watchers points plus




Parmesan Tilapia

10 Jan

– 4 tilapia fillets (3-4 oz each)
– 1/3 cup Shredded parmesan cheese*
– 1/3 cup grated parmesan cheese*
– 1 tsp itlalian herbs
– 1/2 tsp black pepper
– 1/2 tsp crushed red pepper flakes
– salt to taste

* I chose to use a mix of both parmesan cheeses (the shredded kind and the powdery kind) because I have them both on hand, and I like the combination of textures in this. You could sub 2/3 of a cup of whatever you have on hand, if you don’t want to purchase both types.


1. Mix cheeses, Italian herbs, salt, pepper, and red peppers in a shallow dish.
2. Lightly press each fillet into the mixture, on both sides. Press just hard enough to make it stick to the fish, which should be slightly wet.
3. Line your fillets in a 9×13 pan, sprayed with nonstick spray.
4. Bake at 425 for 12-15 minutes, until done.

Cooks Confession: I hate the smell of fresh fish cooking in my house. I just can’t do it. So, I prefer to use frozen tilapia fillets, which I believe turned out pretty awesome, and were much less expensive. If you go this route, thaw the fillets before cooking. I also regularly use frozen mahi mahi fillets, which are also good. check out my blackened mahi recipe here.

4 Servings. 1 Serving= 150 Calories