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Low Carb Seafood Recipes

Phen375

Great seafood recipes are hard to come by. Most of us just pack up and head to the local Red Lobster. But now, you can have a ton of great recipes free that not only taste great, they are low carb!

Enjoy, I know I do!

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CRAB BROCCOLI CASSEROLE

Category Seafood Recipes

2 T butter

1/4 c chpd onion

8 oz crab

1/4 t curry

1/4 c cream & 1/4 c water

2 c cooked broccoli

1 c cheddar

xanthan gum (thickener)

1/2 t salt

1 T lemon juice

Preheat oven 350. Grease 1 qt casserole and put cooked broccoli in bottom. Sprinkle with cheese. Melt butter and saute onion. Add flour, curry powder and salt. Gradually stir in cream and water mixture. Cook til thickened (may have to add thickener). Add lemon juice and crab. Pour over broccoli. Bake 30 min.

Serves 2 @ 8 carb, 3 fiber (5 NET carbs), 561 Calories, 43 fat, 38 protein.

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FISHY VOLCANOS

Category Seafood Recipes

12 oz fish fillets (I used flounder)

6 oz can crab

1/4 c grated zucchini

1 T onion powder

1 oz pork rinds, crushed

1 T mayo

1 T mustard

1/3 c heavy cream

1 T soy protein isolate

1 T parmesan

cayenne pepper, paprika

Preheat oven 325. Spray LARGE muffin tin with non-stick spray. Line 6 cups with fish fillet (or several if fillets are real small). In bowl, mix crab, zucchini, onion powder and pork rinds. Add remaining ingredients. Divide mixture among fish lined cups. Sprinkle each with little cayenne and paprika. Bake 30 min.

Serves 3 @ 3 carbs, trace fiber, 351 Calories, 20 fat, 40 protein

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BROILED FISH W/CHEESE

Category Seafood Recipes

12 oz flounder

2 T melted butter

1/2 c cheddar, shredded

1 T mustard

1 T ketchup or chili sauce

Brush fish with melted butter and broil 8-10 min til flaky. Combine remaining ingr and spoon onto fish. Broil 2-4 min til cheese bubbly and lightly browned.

Serves 2 @ 1 carb, trace fiber, 379 Calories, 23 fat, 40 protein

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BROILED SALMON W/DIJON SAUCE

Category Seafood Recipes

1/2 c mayo

2 T dijon

3 T parmesan

black pepper

12 oz. salmon filets

Heat broiler, and broil salmon for about 12 min. Mix other ingredients and spread over salmon. Put back under broiler for another 5 min, or til salmon done. (If you put the sauce on too early, it gets really brown).

Serves 3 @ 1 carb, trace fiber, 469 cal, 38 fat, 33 protein.

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KONA SNAPPER

Category Seafood Recipes

12 oz snapper fillet (or flounder)

2 T parmesan cheese

1 T butter

6 T salsa

2 oz Monterey jack cheese, shredded

1 oz cheddar cheese, shredded

salt and pepper to taste

chopped parsley (optional)

Preheat oven 350. Lightly coat the fish with parmesan and saute in butter for about 1 min on each side to seal juices. Place fish in lightly greased casserole and top with salsa. Sprinkle cheddar on the center of the fish and jack cheese on the ends (or mix cheeses and sprinkle over all.) Bake 10-12 min til fish is cooked. Garnish with parsley.

Serves 2 @ 4 carb, 1 fiber (3 NET carbs), 405 Calories, 23 fat, 45 protein

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FISH FLORENTINE

Category Seafood Recipes

1 1/2 lb fish fillets

10 oz pkg frozen spinach, thawed, WELL DRAINED

8 oz shredded cheddar

1/2 c crushed pork rinds (optional)

2 T lemon juice

2 T white wine

parsley, Old Bay, garlic powder, salt & ppr

Preheat oven 350. Spread spinach over bottom of 8-9″ casserole dish. Arrange fillets over top. Sprinkle with lemon juice and white wine, and seasonings. Sprinkle with cheese, then pork rinds. Bake 30-40 min.

Serves 4 @ 5 carb, 2 fiber (3 NET carbs), 432 Calories, 22 fat, 51 protein

Next time, I would saute the spinach in a little oil and garlic first to give it some flavor and moistness.

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FLOUNDER PICATTA

Category Seafood Recipes

1/2 t salt, 1/4 t pepper

2 lbs flounder

4 T butter

2 T oil

2 T lemon juice

1/2 t grated lemon zest (optional)

1 T dried parsley

1 T capers chopped

protein powder, soy isolate or baking mix

Combine protein powder, salt and pepper in bowl. Dredge fish to coat both sides. Melt 2 T butter with oil in skillet. Add fish and cook, turning once, til browned outside and cooked through (5-7 min.) Remove to platter and keep warm. Add remaining butter to skillet and cook over med high heat til browned, about 1 min. Stir in lemon juice, zest, parsley and capers and pour over fish.

Serves 4 @ 1 carb, trace fiber, 371 Calories, 21 fat, 43 protein (protein powder NOT included in nutritional count)

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CRAB STUFFED SOLE

Category Seafood Recipes

1 1/2 lb sole

6 oz can crab

2 oz cream cheese

2 T mayo

1 t tabasco

1 T chives

1 egg

Mix all ingredients. Lay fillets flat and top with generous amount of filling. Roll up fish and bake at 350 for 20-25 minutes.

Serves 4 @ 1 carb, trace fiber, 309 Calories, 14 fat, 42 protein

I had extra filling that wouldn’t fit on the fish, so I just spooned it into the baking dish, and cooked along with the fish. It was great, and could be used as a main dish by itself!

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SEAFOOD CREPES WITH CREAMY CHEESE SAUCE

Category Seafood Recipes

Crepes: 4 eggs

4 T heavy cream

dash salt and pepper

Filling:

1 6 oz can crab

1 can sm shrimp

2 T butter

1/4 c cream

1 t dijon

1/4 c chicken broth

Sauce:

4 oz cheddar

1/4 c heavy cream

1 t dijon

dash nutmeg, salt, pepper

Crepes: Blend crepe ingredients. Heat a good small non-stick pan and melt some butter. Ladle about 1/4 cup of mixture and tip pan quickly to make thin, even coating. Allow to cook til starts to curl on ends and is set in center. Turn and cook about 30 sec. Remove to plate and repeat. Makes about 6.

Filling: Melt butter, add crab and shrimp. Stir in broth, dijon and cream and simmer til sauce reduces.

Sauce: Heat cheese, cream, dijon and seasonings til cheese melts.

Assemble: lay out crepes, spread filling down center, roll up and top with cheese sauce.

Serves 3 @ 4 carbs, trace fiber, 636 Calories, 50 fat, 42 protein

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SHRIMP W/TOMATO CREAM SAUCE

Category Seafood Recipes

12 oz shrimp, peeled, deveined, uncooked

1 t oregano

2 T butter

1 med chopped tomato (5.8)

1/2 c heavy cream (4.0)

1/2 cup cheddar cheese (2.4)

Melt butter with garlic and oregano 1 min. Add shrimp and tomato and saute few minutes just til shrimp is pink. Stir in cream, then shredded cheddar and heat til cheese melts. Serve over Faux Rice or Pasta Nearly.

Serves 2 @ 7 carb, 1 fiber (6 NET carbs), 616 Calories, 46 fat, 43 protein ;

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BAKED SALMON ITALIANNE

Category Seafood Recipes

12 oz salmon

1/4 cup mayonnaise

2 T unsw. ketchup (2)

6 pieces sun-dried tomatoes (6.6)

4 strips bacon, cooked, cut in 1″ pieces

1/4 cup chopped onion

Mix mayo and ketchup to make Russian Dressing. Heat tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top; sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top.

Serves 2 @ 6 carb, 1 fiber (5 NET carbs), 430 Calories, 34 fat, 28 protein

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SALMON W/BACON, TOMATO & CAPER VINAIGRETTE

Category Seafood Recipes

12 oz. salmon

4 slices bacon, cooked

1 med. tomato, diced

1 t capers

2 t parsley

1/2 t prepared horseradish

1 pkg Splenda

salt, pepper, olive oil

Brush salmon with olive oil, sprinkle with salt and pepper and broil for 12 minutes. In meantime, heat all ingredients except bacon. Remove salmon from oven, spoon sauce over and top with crumbled bacon.

Serves 2 @ 3 carb, 1 fiber (2 NET carbs), 295 Calories, 13 fat, 38 protein

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SHRIMP SCAMPI

Category Seafood Recipes

14 oz shrimp (raw, peeled)

4 T butter

4 T oil

3 garlic cloves

splash lemon juice

Melt butter, add oil and garlic and saute 1 min. Add splash of lemon juice. Add shrimp and cook til pink (only takes a few minutes). Spoon shrimp and sauce over Faux Rice.

Serves 2 @ 1.5 carbs, trace fiber, 648 Calories, 52 fat, 42 protein

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CRABMEAT AU GRATIN

Category Seafood Recipes

1 T butter

1 T not/starch (or thickener)

salt & pepper

1/2 cup heavy cream

1/2 cup water

1 can crabmeat

1 t lemon juice

1 cup shredded cheddar

dash worcestershire sauce

pinch paprika

Preheat oven 375. Melt butter in pan. Mix in not/starch and salt and pepper. Stir over low heat til well blended. Gradually stir in cream mixed with water. Cook, stirring til thick and smooth. Mix in cheese, worcestershire and paprika. When melted, stir in crab. Place in buttered casserole. Bake 25 min. Serve with Faux Rice.

Serves 2 @ 3 carb, trace fiber, 559 Calories, 47 fat, 31 protein

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BENGAL SHRIMP CURRY

Category Seafood Recipes

1 lb shrimp

1 T olive oil

1 T curry powder

1/2 cup onion, chopped

1 tomato, chopped

1/4 cup water

Saute onions in a little oil, sprinkle with curry powder. Stir in tomato and saute few minutes. Add shrimp, stir to coat evenly. When shrimp is done (few minutes), pour in water and stir.

Serves 2 @ 8 carb, 2 fiber (6 NET carbs), 294 Calories, 9 fat, 43 protein

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CRAB STUFFED ZUCCHINI

Category Seafood Recipes

2 medium zucchini

6 1/2 oz. can crabmeat

1 oz. cream cheese, softened

1/4 cup onion, chopped

1/2 med. tomato, seeded & chopped

1/2 tsp lemon juice

1 tbsp mayonnaise

dash liquid smoke

1 cup mozzarella cheese, shredded (divided)

Preheat oven to 350. Discard ends of zucchini and cut in half lengthwise. Microwave 3 min. Scoop pulp of zucchini out, leaving shell. Chop pulp and mix with all ingredients, using only 1/2 cup mozzarella. Place zucchini shells in baking dish and fill with crabmeat mixture (it will overflow the shells). Top with rest of mozzarella and bake 20-30 minutes til cheese is lightly brown.

Serves 2 @ 11 carb, 3 fiber, (8 NET carbs), 401 cal, 26 fat, 33 protein

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SZECHWAN ORIENTAL SHRIMP

Category Seafood Recipes

12 oz. shrimp

1 Tbsp not/Starch (or 1/2 tsp guar gum)

1/2 cup salsa

1/4 cup sugar free cinnamon syrup

2 tbsp soy sauce

2 tbsp dijon mustard

2 tbsp peanut butter

1/4 tsp ginger

1/2 cup sliced mushrooms

1 cup snow peas

Cook snow peas in microwave. Mix all ingredients except shrimp and mushrooms in a bowl. Saute shrimp in little oil in pan and add mushrooms. When shrimp just about done, stir in sauce and stir to heat.

Serves 2 @ 11 carbs, 3 fiber, (8 NET carbs), 238 cal, 4 fat, 38 protein.

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CRAB CAKES

Category Seafood Recipes

12 oz crab meat

1 T pesto

1 egg

1 T heavy cream

1/2 cup crushed pork rinds

1 T mayo

Old Bay, dash cayenne

Mix all ingredients. Form into 6-8 small patties and fry in butter on medium heat til golden brown and crispy.

Serves 3 @ .7 carbs, trace fiber, 236 Calories, 13 fat, 29 protein

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Baked Fish a la Neapolitan

Category Seafood Recipes

Serving Size: 6 Preparation Time :0:00

6 white fish fillets

2 tablespoons olive oil

1 onion, chopped

1 15 oz. can tomato sauce

2 cloves garlic, chopped

12 olives, pitted and chopped

1 tablespoon capers

1 tablespoon fresh parsley, chopped

2 ribs celery, finely chopped

Salt and pepper — to taste

Preheat oven to 375 degrees. Arrange fish in a single layer in an oiled, shallow, covered baking dish. Heat olive oil in a skillet and sauté onion until translucent. Add tomato sauce, garlic, salt and pepper. Cook, stirring occasionally for 5 minutes. Add olives, capers, parsley and celery. Continue cooking 2 minutes longer. Spoon sauce over fillets, cover and bake 25 minutes.

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Greek Fish

Category Seafood Recipes

This is a nice quick-and-easy for any kind of firm white fish like cod, monkfish, halibut, etc. I have not included any specific amounts since the flavours here are very strong and you should adapt them to your preferences.

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Fish fillets

Two cans of stewed tomatoes (seasoned or with other vegetables OK)

Fresh or jarred garlic to taste

Dried Oregano to taste

Crumbled feta cheese to taste

Spray a baking dish with vegetable spray; place fish fillets in one layer in dish (fold under any very thin sections to keep thickness uniform.) In a small bowl, slightly crush or mash tomatoes; add oregano and garlic to taste. Spread tomato mixture over fish. Top with crumbled feta cheese. bake in 350 oven for about 30 minutes; check for doneness by inserting a fork in the thickest part of the fish, pull fork back slightly and check to see that fish flakes easily and is opaque all the way through. This makes excellent hot or cold leftovers.

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Grilled Fish for Two

Category Seafood Recipes

This recipe has won for me more that one cooking contest in Destin. It was given to me by a long-lines fisherperson who had access to large fish while they were out fishing for several weeks at a time. The measurement for the ingredients is not exact since it can be prepared for two or twenty-two. You just have to decide how hungry you are at the time.

Swordfish or any other thick fish

Dale’s Steak Seasoning

McCormick Lemon-Pepper Seasoning

Grated Parmesan cheese

Prepare a charcoal or gas grill for cooking as you would normally do. Approximately 15 minutes before the coals or gas grill is ready, using swordfish or any other thick fish, marinate for 15 minutes in Dale’s. Steak Seasoning the amount of fish you want to cook. Remove the fish from the marinate and pat semi-dry with a paper towel. (A thick fish must be used so that it will not dry out while being cooked on the grill.)

Place marinated fish on the uncovered grill and sprinkle with McCormick. Lemon-Pepper Seasoning. Cook approximately 10 minutes, turn over, cook an additional 5 to 6 minutes. Sprinkle grated Parmesan cheese over the fish, close the top and cook an additional 5 to 6 minutes while the cheese melts.

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Crab and Salmon Cakes

Category Seafood Recipes

1 (6 oz.) skinless salmon fillet, cut into strips

1/2 cup heavy cream

1 tsp. salt

1/2 tsp. ground white pepper

1 lb. lump crabmeat, picked over for shells

1/4 cup finely diced, seeded tomato

2 tbsp. each snipped fresh chives and chopped parsley

1 tbsp. olive oil

In food processor, pulse salmon strips until finely chopped. With machine running, slowly add cream, salt and pepper; process until smooth. Transfer to medium bowl; stir in crabmeat, tomato, chives and parsley until well blended. Shape into 8 (3 inch round) cakes, about 3/4 inch thick.

In large non-stick skillet, heat oil over medium-high heat. Add 4 cakes; fry 21/2 minutes per side to brown. Drain on paper towel. Fry remaining cakes; drain.

Makes 4 servings. Per serving: 316 calories, 32 g protein, 2 g carbohydrates, 20 g fat, 0 fibre, 180 mg cholesterol, and 930 mg sodium.

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Crab Cakes

Category Seafood Recipes

2 to 2-1/2 cups pork rind crumbs (made from 3 oz. bag)

3 to 4 tbsp. water

2 cups cooked or canned crab (approximately 1 lb.)

1/3 cup minced onion

1/3 cup minced celery

1/3 cup minced green pepper

1 egg, beaten

3/4 cup mayonnaise

1 tsp. mustard

2 tsp. lemon juice

1 tsp. Worcestershire sauce

1/8 to 1/4 tsp. hot pepper sauce

1 tbsp. Old Bay seasoning

1 tbsp. minced parsley

1/4 tsp. pepper

Put pork rind crumbs in a large bowl, and mix with enough water to soften them. Flake the crab, remove any cartilage, and combine with the pork rind crumbs. Add the rest of the ingredients and mix well. Shape into 8 to 10 patties (pack them pretty tightly so they don’t fall apart). Heat 2 to 4 tbsp. vegetable oil in a skillet, and sauté on each side until golden brown. Alternately, you could broil them.

Makes 8 servings

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Oyster Stew

Category Seafood Recipes

1 8oz can Oysters in juice(I use Pacific Pearl Cove brand, 2g carbohydrates per serving which they say is 1/4 cup)

3/4 cup Whipping cream plus juice from oysters and water to make 2 cups liquid (it needs to look like the consistency of milk)

1/2 stick butter

1/2 tsp. Worcestershire sauce (I like a bunch of it!)

Pepper to taste (I prefer fresh ground)

In a pot over medium heat melt butter, add seasonings, add liquids and bring to a simmer. Lower heat and add oysters, do not boil oysters they will get rubbery and icky tasting when overcooked. It is ready to eat when the oysters are warmed through. I usually can’t help but taste it to make sure the seasonings are right, I like it a bit spicy, and you can add salt if you desire. It could be 4 servings, but I eat half of that batch myself.

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Heavenly Fish

Category Seafood Recipes

2 pounds fish filets

1/4 cup butter softened

3 tablespoons mayonnaise

1/2 cup Parmesan cheese

3 tablespoons chopped green onion

Salt, pepper to taste

Dash of Tabasco sauce or more if you like

2-3 tablespoons lemon juice.

Place fish filets in shallow baking dish. Squirt with lemon juice and let stand for 15 minutes. (I never do this part). Place fish under broiler for 5-7 minutes. While fish is broiling, mix together butter, mayonnaise, cheese, onion, and seasonings. Take fish out of oven. Spread mixture over fish and return to broiler for 2-3 minutes.

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Salmon Patties

Category Seafood Recipes

1 can of salmon

3/4 cup of ground up pork rinds (hot & spicy are best)

1 egg

Combine the ingredients in a bowl and mix thoroughly. Smash the salmon up really well. Roll into balls and squish into patties. Fry the patties in about 1/4 inch of oil in a frying pan for about 4 minutes per side over medium heat, or until toasty brown. Enjoy! It makes 4 large patties with nearly 0 carbs each.

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Garlic Parsley Prawns

Category Seafood Recipes

425g raw prawns

50g butter

2 cloves garlic, crushed

2 Tbsp. finely chopped parsley

Place the prawns in a single layer in a baking dish. Gently melt butter and add the garlic and parsley. Drizzle over the prawns. Bake at 190 cup for about 15 minutes. Alternatively, place prawns on a barbecue plate and dot with garlic-parsley butter. Cook 1-2 minutes each side over glowing coals until hot.

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Gingered Fish Parcels

Category Seafood Recipes

4-8 small firm white fish fillets

1/2 cup chopped shallots

2 tsp. chopped fresh ginger

Coriander leaves, to taste

Cracked black pepper, to taste

2 Tbsp. lemon juice

For each person, make a foil parcel containing 1-2 fish fillets. Top fillets with remaining ingredients. Wrap securely. Fan Grill at 160 cup for 10-15 minutes or until the fish flakes when tested with a fork.

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Shrimp Scampi

Category Seafood Recipes

1 cup white wine

1/2 cup unsalted butter (no margarine)

3 tbsp. minced garlic

1 lb. shelled shrimp

Bake at 350 for about 6 to 7 minutes. Be careful not to overcook the shrimp. The shrimp are done when they turn pink.

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Chilean Seabass with Zucchini

Category Seafood Recipes

Good, tender and juicy whitefish. Serves 3 people. Don’t go wild with the Serrano chile!

1 1/2 lb. Chilean Seabass fillets (or other firm whitefish fillets)

3 cloves garlic, minced

1 to 2 tbsp. cilantro, finely chopped (but I use lots more)

2 tbsp. oil-packed sun-dried tomatoes, chopped and drained

2 green onions, chopped

1 lime

a dash white wine

2 to 3 small zucchini, sliced

1 Serrano chile, minced (Hot — don’t use too much!)

Salt, pepper, paprika

Arrange Seabass fillets in a single layer on foil-lined broiler pan. Spread garlic, cilantro, sun-dried tomatoes, and green onions over them. Squeeze lime juice on ’em, sprinkle the wine, arrange the marrow around the fish, salt/pepper to taste, and add paprika for colour. Cover with foil and crimp the edges to form a seal. Bake at 450 degrees for 20 minutes.

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Baked Alaska Salmon Fillet with Mustard Sauce

Category Seafood Recipes

Yield: 6 servings

6 Salmon Fillets about 7 oz. each

1 1/2 oz. clarified butter

1 1/2 oz. Vegetable Oil

1 Lemon, thinly sliced

Mustard Sauce

1/4 cup Shallots, minced

1 oz. Butter

6 oz Dry white wine

1/2 cup Heavy cream

3/4 tbsp. Stone ground mustard

1/8 cup Chives, chopped

1/8 cup Parsley, chopped

Salt to taste

Garnish

Miniature pear tomatoes

Parsley sprigs

Arrange salmon fillets in baking pan, drizzle with combined butter and oil and tip with lemon slices. Bake in 400 degree oven 15 minutes or until flesh is no longer translucent.

To Prepare Mustard Sauce: Lightly sauté shallots in butter; add wine and reduce until nearly evaporated. Add cream; cook and stir until thickened. Add mustard, chives, and parsley. Season to taste with salt.

To Serve: Ladle serving of sauce on serving plate, arrange lemon topped salmon on sauce. Garnish with pear tomatoes and parsley sprigs. (recipe courtesy of Alaska Seafood Marketing Institute) Serves 6.

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Grilled Salmon with Jalapeno Butter

Category Seafood Recipes

Serves 4-

Jalapeno Butter:

3/4 inch fresh gingerroot

2 large cloves garlic

1 jalapeno, halved and seeded (more to taste)

1/4 cupt loosely packed fresh cilantro leaves

1/2 cup butter, softened

Fish:

1 1/1 lb fresh salmon fillets or steaks, cut 1 inch thick

To prepare the butter: Combine gingerroot, garlic and jalapeno in a blender container or food processor bowl; cover and process till finely chopped. Add cilantro; cover and blend or process till combined. Stir into butter. On a piece of waxed paper or plastic wrap, shape butter into a 6-inch long log. Seal and chill till serving time. (The butter is good on grilled meat, too).

Sprinkle the salmon with salt & pepper. Place in a well-greased grill basket or on a well-greases grill rack directly over medium coals. Grill for 4 to 6 minutes for each 1/2 inch of thickness. (Or, broil on the unheated rack of a broiler pan 4 inches from the heat for 4 to 6 minutes for each 1/2 inch of thickness). If the fish is thicker than 1 inch, turn it halfway through cooking. Fish is done when it flakes easily when tested with a fork.

To serve, place a 3/4 inch thick slice of jalapeno butter atop each piece of fish. Seal remaining butter and freeze up to 3 months.

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Salmon with Lemon Parsley Sauce

Category Seafood Recipes

8 (4-oz.) salmon filets

1/3 cup mayonnaise

2 tbsp onion, diced

1 tbsp fresh parsley, chopped

2 tsp lemon juice

Place salmon in a buttered or oiled 9″ x 13″ baking dish. Combine remaining ingredients until smooth. Spread evenly over each salmon filet. Bake at 425º for 15 minutes.

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Baked Fish With Lemon & Black Pepper

Category Seafood Recipes

1 pound Fish Fillets — your choice

1/2 teaspoon Salt

1/8 teaspoon Turmeric

1/2 teaspoon Cumin Powder

1/2 teaspoon Fresh Ground Black Pepper

1 clove Garlic – minced

1 teaspoon Vegetable Oil

1 1/2 teaspoons Lemon Juice — fresh squeezed

Place fish fillets into a medium sized bowl and sprinkle with salt, turmeric, cumin, black pepper and garlic, tossing to coat well. Cover and marinate for 50 – 60 minutes in the refrigerator. Preheat oven to 400 degrees F. Coat the bottom of an 8 x 8 inch baking dish with the vegetable oil. Place the fish in a single layer inside the baking dish, and pour the marinade on top. Bake uncovered for 20-25 minutes. The fish should be firm to the touch. Fish is done when it easily flakes with a fork. Sprinkle with lemon juice 5 minutes before serving.

Per serving: calories 106, fat 2.0g, 17% calories from fat, cholesterol 49mg, protein 20.3g, carbohydrates 0.7g, fiber 0.1g, sodium 328mg.

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