Posted in Broil, Fish, Main Courses, Salads, Uncategorized

Cod Oscar

YouTube Video – Cod Oscar

Preheat broiler

Serves: 4

Estimated calories per serving: 250

Fat grams: 4


Salt & pepper

6 – 8 cod fillets (about 24 ounces)

1 package bearnaise sauce

1 Tablespoon low calorie butter spread

1 cup skim milk

½ pound cooked lump crab meat


  1. Sprinkle salt and pepper on cod and let sit for 10-15 minutes.
  2. Whisk milk with Béarnaise sauce packet mix.
  3. Melt butter spread in saucepan on medium heat.  Add Béarnaise sauce mixture on medium heat until boiling and thickened.  Turn off heat and add cooked crab meat once Bearnaise sauce is cooked.  Cover and set aside to keep warm.
  4. Place fillets on a greased rack of a broiler pan and broil 3-4 inches from heat until fish just begins to flake easily with a fork, 10-12 minutes.
  5. Transfer cod to a serving platter and spoon the crab meat mixture on top.
Posted in Fish, Sauces, Shrimp


This is a great healthy recipe that is so easy to prepare.  I was rushing around last week and needed an idea for dinner.  I had frozen shrimp, scallops and sea bass and remembered my bouillabaisse recipe that never fails.  All I had to do was stop for the clams and I had a complete meal.  Because of my limited time, I cooked the sauce in advance then just heated it up 15 minutes before dinner and added the fish.  You can easily substitute any fish of your liking as well.

Sorry for not having a picture, I was really busy.




Serves 6

Prep Time: 5 minutes

Cook Time: 1 hour 15 minutes

Estimated Values per Serving:

Calories: 300                        Fat: 2.5 grams

Sauce ingredients:

Olive oil cooking Spray

1 leek, chopped

½ onion, chopped

1 clove garlic, minced

2 tablespoons flour

1 bottle of clam juice (8 ounces)

½ cup white wine

2 cups fat free chicken broth

1 cup diced tomatoes (can be canned)

½ teaspoon saffron

2 tablespoons fresh parsley

1 teaspoon fresh thyme

1/8 teaspoon cayenne pepper


1.    Heat deep sauté pan on medium low heat and spray with cooking spray.  Sauté onions and leeks until soft.  Add garlic and flour and sauté for an additional minute.

2.    Add clam juice and raise heat to medium.  Let come to a boil and add wine, chicken stock and tomatoes.  Cook until it comes back up to a boil.

3.    Lower heat to a simmer and add saffron, parsley, thyme and pepper.

4.    Simmer for 1 hour (covered).


1 pound fillet fish (i.e. tilapia, cod, sole)

1 pound scallops

1 pound shrimp – deveined, shelled and tails off

1 dozen clams


1.    Add fish fillet cook for 5 – 7 minutes, add shrimp, scallops and clams and cook until clams have opened, the shrimp have turned pink and scallops are firm, about 5 minutes.

Serve with rice.


Posted in Bake, Eggs, Fish, Main Courses, Shrimp, Spices

Savory Lobster Cheesecake

Now you may say to yourself “lobster cheesecake?!?” but trust me this is a winner.  My mother and father decided they wanted to get steamed lobster for dinner but they didn’t want just steamed lobster.  Since they are on low carb diets I could not make a sauce and put it over pasta or rice so I thought quiche.  As I was working out the recipe it morphed into a savory cheesecake.  You can use fresh lobster meat or you can use canned.  Also to make it a little less expensive, you can use crab meat or crab legs.  I know it sounds weird but it was really delicious & light.  Enjoy……

Lobster Cheesecake

Savory Lobster Cheesecake

Preheat oven 350o

Serves 8

Prep Time: 20 minutes

Lobster Cleaning: 30 minutes

Cook Time: 1 hour

Estimated values per serving:

Calories = 166                       Fat = 2 grams


32 oz Lobster meat (crab meat, shrimp or crab legs can be substituted)

8oz 1/3 less fat cream cheese (softened)

2 cups egg substitute

1 T Worcestershire Sauce

1 t Onion Powder

1 t Paprika

1 T Bacon Bits

2 T Cream Sherry

Pepper & Salt to taste

1/4 cup plain bread crumbs


  1. Clean steamed lobsters and remove all lobster meat and coarsely chop. Set aside in a mixing bowl.
  2. Beat cream cheese, Worcestershire sauce, Dijon mustard, onion powder, paprika, and cream sherry on high speed until creamed.
  3. Lower mixer to low speed and slowly add egg substitute into mixture until well combined.
  4. Fold bacon bits and lobster meat into mixture until well incorporated.  Season with salt & pepper.
  5. Coat a 9 inch spring form pan (cheesecake pan) with cooking spray.
  6. Spoon bread crumbs into pan and move pan around so that sides and bottom of pan is coated with bread crumbs.  Discard any loose bread crumbs.
  7. Spoon lobster mixture into prepared pan and bake 1 hour or until mixture no longer jiggles in pan.
  8. Remove pan from oven and allow to cool 10 – 20 minutes.  Remove from pan, cut and serve.
Posted in Creamed, Fish, Main Courses, Side Dishes

Alaskan Crab Soup

As the weather gets cooler, the meals get cozier.  I made this for the family the other night and they loved it.  Even though it’s low in calories, it’s very filling.  It can be served for 4 people to make it a whole meal with a side vegetable or 8 side servings.


Alaskan Crab Soup

Serves 8

Prep Time: 10 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 165                      Fat = 1 gram                          Points: 3


½ cup onion – minced

2 ribs celery – chopped

2 cloves garlic – minced

½ cup cream sherry

4 cups chicken broth

1 teaspoon dill

1 tablespoon double concentrate tomato paste

Bay leaf

1 ½ pounds Alaskan lump crab meat (i.e. snow crab, Dungeness, king crab)

4 cups fat free half and half

4 tablespoons flour

Salt and pepper


  1. Heat a large pot on medium heat and coat with cooking spray.  Add onion and celery and sauté for 5 minutes until slightly browned and softened.
  2. Add garlic and sauté for 1 minute.  Add sherry and cook until liquid is absorbed.
  3. Add chicken broth, dill, tomato paste, bay leaf and crab.  Simmer for 10 minutes.
  4. In a small bowl, stir together half and half and flour.  Pour into soup, stirring constantly until thickened and bubbly.  Season with salt and pepper.
  5. Serve hot.
Posted in Fish, Pasta dish, Saute`, Shrimp

Shrimp in Wine Sauce with Angel Hair Pasta

Shrimp in Wine Sauce with Angel Hair Pasta

Shrimp in Wine Sauce with Angel Hair Pasta

Serves 6

Prep Time: 10 minutes

Cook Time: 20 minutes

Estimated values per serving:

Calories = 320                      Fat = 5 grams                        Points: 6


8 ounces high fiber angel hair pasta

1 ½ pound shrimp – peeled and deveined with tails removed

1 clove garlic – minced

1 tablespoon reduced calorie butter spread

1 8-ounce package sliced mushrooms

½ cup white wine

1 cup marinara sauce

4 8-ounce bottles of clam juice

1 cup Cannellini Beans

6 ounces baby spinach

½ cup grated parmesan cheese


  1. Boil a large pot of water and add pasta.  Cook for about 3 – 5 minutes, drain and rinse in cold water.  Keep pasta in a little cool water until ready to add to the sauce.
  2. Heat large skillet on medium high heat, spray with cooking spray and add shrimp and garlic.  Sauté for 3 – 5 minutes until shrimp turns pink.  Remove from pan and cover to keep warm.
  3. Add butter spread and mushrooms and sauté for 5 – 7 minutes until browned.  Add white wine and reduce by half.
  4. Add sauce and clam juice and simmer for 5 minutes.  Add beans, spinach and cheese and cook for 1 minute until spinach is wilted.
  5. Add back shrimp and toss in pasta that has been drained of water.  Toss to warm shrimp and pasta and then spoon onto serving platter.
Posted in Fish, Main Courses, Soup

New England Clam Chowder

New England Clam Chowder

New England Clam Chowder

Serves 8

Prep time: 15minutes

Cook time: 40 minutes

Estimated values per serving:

Calories = 195                      Fat = 2 grams                        Points: 4


Cooking Spray

4 slices turkey bacon

1 onion – chopped

2 celery ribs chopped

4 cans (6 ½ ounces) minced clams  – drained with liquid reserved

3 cups fat free half and half

2 cups clam broth (including the reserved clam liquid)

1 cup skim milk

¼ cup flour

3 potatoes – peeled and diced

1 tablespoon Worcestershire sauce


  1. Heat sauce pot on medium high heat and add bacon.  Cook until bacon is crisp.  Remove from heat, cool and chop.
  2. Add onion and celery to the pot and cook about 5 minutes until soft and tender.  Add bacon back to the pot.
  3. Add half and half, clam broth and potatoes in the sauce pot.  Cook on medium heat until mixture begins to bubble.
  4. I n a small mixing bowl, mix together skim milk and flour then add to sauce pot and stir.  Lower heat and continue to cook soup until potatoes are soft.
  5. Remove from heat and cool.
  6. Stir in Worcestershire sauce and serve.
Posted in Fish, Main Courses, Poached, Sauces

Poached Salmon with Cucumber Dill Sauce

The recipe listed below looks like it is very high in fat (about 35%), instead of the lower fat dishes I usually post.  However, the only fat grams in this recipe are from the salmon itself, which is a very healthy fish to eat.  So don’t be shy about having poached salmon.  Sometimes it is ok to eat something with a little higher fat content as long as it’s coming from a natural source (ie. fish, nuts, vegetables).

Poached Salmon with Cucumber Dill Sauce

Serves 4

Prep Time: 20 minutes

Cook Time: 10 minutes

Refrigerator Time: 2 hours

Estimated Values per Serving:

Calories: 335                        Fat:14 grams                         Points: 7


1 small seedless watermelon

2 cups white wine

6 springs plus ¼ cup fresh dill – minced

1 to ½ pounds salmon – cut into 4 fillets with skin removed

1 small cucumber – peeled, seeded and coarsely chopped

Juice from 1 lemon

1 cup fat free sour cream

½ teaspoon salt


  1. Cut watermelon and remove the rind.  Cut watermelon into large pieces.  Place watermelon in a food processor and puree until liquefied. 
  1. Measure 2 cups of the watermelon juice and pour into a large deep skillet.  Add white wine and dill sprigs to the skillet and heat on high until boiling.
  2. Add salmon fillets to watermelon/wine mixture and poach for about 10 minutes until salmon is firm.
  3. While salmon is poaching, measure ½ cup of the watermelon juice and pour into food processor; discard or store the remaining watermelon juice.  Add cucumber pieces and lemon juice to food processor with the watermelon and puree the mixture. Add sour cream and pulse until mixture is combined.
  4. Pour mixture into a bowl, add salt and chopped dill and stir until combined.  Cover and refrigerate until ready to serve.
  5. When salmon is cooked through, remove from the skillet and set on paper towels to dry.  Transfer salmon to a platter, cover and refrigerate for 2 hours or until ready to serve.
  6. Serve cold salmon with sauce on the side.
Posted in Fish, Main Courses, Poultry, Rice, Shrimp

Sausage and Seafood Paella

Sausage and Seafood Paella

Serves 8

Sausage and Seafood Paella

Prep time: 15 minutes

Cook time: 40 minutes

Estimated Values per Serving:

Calories: 285                        Fat: 5 grams                          Points: 6


1 – 12 ounce package of hot or mild chicken sausage

1 cup onion – chopped

½ cup celery – chopped

2 cloves garlic – minced

1 teaspoon saffron threads

2 cups reduced fat chicken broth

1 cup long grain rice

1 cup canned diced tomatoes

1 cup frozen peas – defrosted

1 pound shrimp – shelled, deveined and cut into bite sized pieces

1 pound small sea scallops


  1. Remove outer casing from chicken sausages and coarsely chop. 
  2. Heat a large skillet on medium heat and spray with cooking spray.  Add chicken sausage and sauté for 3 – 5 minutes until browned.
  3. Remove sausage from skillet and set aside.  Spray same skillet with cooking spray again and add onion and celery.  Sauté for 3 – 5 minutes until browned.  Add garlic and cook for 1 minute. 
  4. Combine saffron threads in the chicken broth and stir until saffron dissolves then add to skillet with rice.  Set stovetop heat to low and simmer for 20 – 25 minutes, until liquid has dissolved.  Add diced tomatoes, peas, shrimp and sea scallops.  Cook for 3 – 5 minutes until fish is cooked. 
  5. Add rice and sausage to skillet, heat and then serve.
Posted in Fish, Saute`, Shrimp

Asian influence for tonight…

I was in the mood for an Asian flavor for dinner and here is what I came up with:

Sauteed Shrimp with Roasted Cabbage

Asian Sautéed Shrimp with Roasted Cabbage

Serves 4

Prep time: 10 minutes

Cook time: 35 minutes

Preheat oven 425o

Estimated values per serving:

Calories = 290                                              Fat = 4 grams


1 small head of cabbage – shredded

1 ½ pounds shrimp – skinned, deveined with tails removed

2 cloves garlic – minced

¼ cup rice wine vinegar

¼ cup low fat chicken broth

1 tablespoon grated fresh ginger

1 teaspoon Hoisin sauce

½ teaspoon chili garlic sauce

2 tablespoons honey

1 tablespoon soy sauce

1 teaspoon cornstarch

½ tablespoon toasted sesame seeds


  1. Place shredded cabbage on a roasting pan in a single layer.  Roast 35 – 40 minutes until tender and slightly browned.
  2. During the last 10 minutes of roasting the cabbage, heat a large skillet on medium high heat, spray with cooking spray  and ads shrimp. 
  3. Sauté shrimp for 5 – 7 minutes until pink.  Add garlic and sauté for 1 minute. 
  4. In a small bowl, combine vinegar, chicken broth, ginger, Hoisin sauce, chili sauce, soy sauce and cornstarch and stir together.
  5. Add sauce mixture to skillet and cook until bubbly and slightly thickened.  Remove from heat.
  6. Remove cabbage from the oven, spoon onto a serving platter and pour shrimp and sauce on top.  Top with sesame seeds and serve.
Posted in Fish, Shrimp

Shrimps can be big too…

Island Shrimp

Shrimp may be small in size but big with flavor.  I was inspired by a shrimp recipe in a seafood cookbook that I have and made shrimp with a breadcrumb topping for dinner tonight that came out fabulous.  The whole family said it was one of the best shrimp dishes they have ever had.  You can have some fun with this and substitute shrimp for any other type of fish you like too.

So I encourage you to try this, it’s an easy recipe with amazing flavor.

Island Shrimp

Serves 6

Preheat oven 375o

Prep time: 10 minutes

Cook time: 30 minutes

Estimated values per serving:

Calories = 250                                              Fat = 5 grams


2 pounds shrimp

3 slices turkey bacon – chopped

1 cup Panko bread crumbs (or any unseasoned bread crumbs)

3 scallions – green parts only chopped

2 tablespoons fresh parsley – chopped

4 tablespoons sherry

1/8 teaspoon cayenne pepper

2 tablespoons low calorie butter spread – melted


  1. Place shrimp in a pot and add enough water to cover about 1-inch of the bottom of the pot.  Set the stovetop on high and boil shrimp until they turn pink (about 5 minutes).
  2. While shrimp is cooking, sauté bacon in a small sauté pan on high heat until browned.  Remove from heat and cool.
  3. In a mixing bowl, combine bread crumbs, scallions, parsley, sherry, cayenne pepper, butter spread and cooled bacon.  Stir until combined.
  4. Drain cooked shrimp, peel skins and remove tails.  Evenly distribute shrimp into 6 ramekins.  Spoon breadcrumb mixture on top and bake for 20 minutes.