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Two-cheese Linguini
  • 8 ounces crab surimi seafood chunks -- cut in 1" pieces
  • 6 ounces linguini
  • 2 large garlic cloves -- minced
  • 1 teaspoon dried oregano
  • 2 tablespoons margarine
  • 1 medium tomato -- chopped
  • 1 medium onion -- chopped
  • 1/4 cup 1% low-fat milk
  • 1/4 cup half and half
  • 1/2 cup lowfat cheddar cheese
  • 1/2 cup parmesan cheese
  1. Cook pasta according to package directions; drain.
  2. While pasta is cooking, cook garlic, oregano and onion in margarine, in saucepan, stirring frequently, 1 minute. Add tomato; continue cooking, stirring occasionally, 3 minutes or until tomato is cooked through.
  3. Add remaining ingredients; mix well. Cook over medium heat, stirring frequently, until cheese is melted and sauce is hot. Place hot cooked pasta on serving plate; top with sauce. Serves 4.
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Per Serving (excluding unknown items): 383 Calories; 13g Fat (31.1% calories from fat); 22g Protein; 44g Carbohydrate; 2g Dietary Fiber; 28mg Cholesterol; 837mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 2 Fat; 1/2 Other Carbohydrates.

NOTES : Also very good with lobster, shrimp or scallops. Evaporated skim milk can be substituted for the half and half.

Garlic Salmon
  • 1 1/2 pounds salmon fillets
  • salt and pepper
  • 3 cloves garlic
  • 1 teaspoon dill weed
  • 1 teaspoon lemon juice
  • 2 green onions -- chopped
  1. Preheat oven to 450 degrees F (230 degrees C). Spray two large pieces of aluminum foil with cooking spray.
  2. Place salmon filet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and dill. Sprinkle on the lemon juice and chopped onion.
  3. Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.
  4. Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily. Serves 6.
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Per Serving: 136 Calories; 4g Fat (27.0% calories from fat); 23g Protein; 1g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 77mg Sodium. Exchanges: 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.

Salmon Pea Wiggle
  • 1 cup celery -- chopped
  • 1 medium onion -- chopped
  • 3 tablespoons butter
  • 6 tablespoons flour
  • 1/2 cup vegetable broth -- from peas
  • 1 1/2 cups lowfat 1% milk
  • 1 cup peas -- cooked
  • 2 cups salmon
  • 1/4 teaspoon paprika
  • 1 teaspoon worcestershire sauce
  • 1 teaspoon parsley -- chopped
BISCUITS
  • 3 cups flour
  • 1 1/2 tablespoon baking powder
  • 3/4 teaspoon salt
  • 1/4 cup + 2 tablespoons oil
  • 1 cup milk
  1. Cook onion, celery and butter in the microwave on high for 3 minutes. Add flour; cook 30 seconds more. Stir in cold milk and vegetable broth. Microwave on high for 4-6 minutes, stirring every 2 minutes. Stir in seasonings, salmon and peas. Place mixture in a large casserole (9"x13") which has been sprayed with nonstick cooking spray.
  2. For BISCUITS, mix dry ingredients. Combine oil and milk; add to dry ingredients. Stir until all ingredients are moistened. Knead 15-20 times.
  3. Roll the biscuit dough inch thick. Cut into rounds. Top salmon mixture with biscuits. bake until done, about 15-20 minutes, at 425. Serves 8.
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Per Serving: 472 Calories; 20g Fat (39.1% calories from fat); 21g Protein; 50g Carbohydrate; 3g Dietary Fiber; 50mg Cholesterol; 999mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 1/2 Non-Fat Milk; 3 Fat; 0 Other Carbohydrates.

NOTES : Canned shrimp or tuna can be substituted for the salmon.

Baked Dijon Salmon

2 tablespoons butter, melted
3 tablespoons dijon mustard
1 1/2 tablespoons maple syrup
1/4 cup dry bread crumbs
1/4 cup pecans, finely chopped
4 teaspoons fresh parsley, chopped
4 salmon fillet, 4 ounce
pepper
  1. Preheat oven to 400.
  2. In a small bowl, stir together butter, mustard, and syrup. Set aside. In another bowl, mix together bread crumbs, pecans, and parsley.
  3. Brush each salmon fillet lightly with maple mustard mixture, and sprinkle the tops of the fillets with the bread crumb mixture.
  4. Bake salmon 12 to 15 minutes in the preheated oven, or until it flakes easily with a fork. Season with salt and pepper, and garnish with a wedge of lemon.

Copyright 2013 Jeanne R. Prue