Spicy Pecan-Crusted Trout recipe: main meals Prep Time | 15 min Cook Time | 10 min Level of Difficulty | Easy main meals | Think beyond broiling when preparing fish. We've coated this freshwater catch with a mixture of oats and pecans to create a wonderfully crunchy outside. print e-mail to a friend Ingredients 1/2 cup(s) uncooked old-fashioned oats 1/4 cup(s) chopped pecans 2 tbsp Cajun seasoning 1/4 cup(s) fat-free milk 1 large egg white(s), beaten 1 pound rainbow trout, or other trout (four 4 oz fillets) 2 bunch(es) spinach, steamed Instructions Preheat oven to 400�F. Coat a baking pan with cooking spray. Combine oats, pecans and seasoning in a zip-close plastic bag and seal; shake well. Mix milk and egg white in a shallow bowl. Dip fillets into egg white mixture. Place trout in bag and shake until well coated with oat mixture. Place trout in pan; bake for 10 minutes. Serve each fillet with 1/4 of spinach. Serves | 4 6 Stars |
| I try to add recipes to this segment regularly, as time permits. If anyone has recipes that are really good, please send them to me and I will put them in. Don't forget to include the points! To access this segment, just click on the name of the category you want and you will be taken to the index page with the recipes in that category. Following are the latest additions~ Let me know how you like them! Click on the name of the recipe you want to access. There may be more than one recipe on a page, so if you don't see the recipe you are looking for at the top of the page, scroll down and you will find it! |
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| BROILED SEA SCALLOPS- 3 Stars 1 lb. sea scallops 1/3 cup seasoned bread crumbs 1 tbs. olive oil 2 tbs. fresh lemon juice salt pepper paprika cooking spray Roll scallops in the bread crumbs (or you can put them in a plastic bag with the bread crumbs and shake to coat them). Place the scallops in a baking pan coated with cooking spray. Drizzle the olive oil and lemon juice over the scallops and sprinkle with salt, pepper and paprika. Broil 2 to 3 minutes on each side. Serves 4, 3 Stars/serving. |
| FISH & SHELLFISH Seafood |
| GARLIC SHRIMP- 4 Stars 1 tbs. olive oil 1/4 tsp. crushed red pepper 8 garlic cloves, finely minced 1 bay leaf 1 1/2 lbs. large shrimp, peeled and deveined 1/4 tsp. salt 1/2 cup dry white wine 2 tbs. fresh parsley, minced 1/4 tsp. dried thyme Heat the olive oil in a large nonstick skillet over medium-high heat. Add pepper, garlic and bay leaf; saute' about 1 minute. Add the shrimp and salt; saute' for 3 minutes. Remove shrimp from pan and set aside. Add wine, parsley and thyme to the pan. Bring to a boil and cook until reduced to 1/4 cup, 1-2 minutes. Return shrimp to pan and toss to coat. Discard bay leaf. Makes 5 servings, 4 Stars each. |
| BROILED SALMON-4 points 2 (8 oz.) salmon steaks Old Bay Seasoning (or you can use any blackened seasoning for fish) Cooking Spray Rinse and dry the salmon steaks. Sprinkle well on both sides with the Old Bay Seasoning. Spray the broiler pan with cooking spray and place the salmon steaks in the pan. Preheat the broiler. Cook the salmon steaks about 5 minutes on each side. The fish is done when it flakes easily with a fork. This recipe is also great cooked on a grill. Makes 2 servings, 4 points each. |
| SEAFOOD CASSEROLE- 7 Stars 1 lb. scallops 1 tsp. olive oil 1 lb. medium shrimp, shelled and cleaned cooking spray 1 large onion, finely chopped 3 cloves garlic, crushed 12 oz. sliced mushrooms 2 tbs. flour 4 tbs. sherry 1 cup fat-free half & half 2 tbs. margarine 1/2 cup fine dry bread crumbs paprika lobster meat (optional) see note* Preheat oven to 350 degrees F. In a large skillet, saute' the scallops for 5 minutes in the olive oil. Add the shrimp and cook for about 2 more minutes. Set aside. Spray the skillet with cooking spray and add the onions, garlic and mushrooms. Cook about 5-6 minutes, until the onions and mushrooms are soft. Add the seafood mixture to the sauteed vegetables; mix together and put into a casserole dish sprayed with cooking spray. Combine the flour, sherry and half & half. Melt the margarine in a saucepan and add the cream mixture; cook for 2-3 minutes until thickened. Pour over the seafood mixture in the casserole dish. Top with the bread crumbs, spray lightly with cooking spray, and sprinkle with paprika. Bake for about 30 minutes, until topping is browned and casserole is heated through. This recipe makes 6 servings, 7 points each. *note: You can replace part of the scallops and shrimp with lobster meat. Use 12 oz. each of shrimp and scallops and 8 oz. of cooked lobster meat. Add the lobster to the scallops and shrimp after they are cooked and then proceed with the recipe. This will affect no change in the total points per serving of the recipe. |
| SEARED SEA SCALLOPS- 3 Stars 1 lb. sea scallops 1/2 tsp. salt 1/4 tsp fresh ground black pepper paprika 1 tbs. olive oil Dry the scallops well. Season with the salt and pepper. Add a few shakes of paprika. Heat the olive oil in a medium size non-stick skillet over high heat. When it is sizzling, add the scallops and sear for 2-3 minuts on each side. Serves 4, 3 Stars/serving. |
| SHRIMP PRIMAVERA- 8 Stars 4 teaspoons olive oil 1/2 lb. broccoli florets 1 carrot, sliced 1/2 lb. mushrooms, sliced 3 cloves garlic, minced 1 cup low-salt chicken broth 1 tbs. cornstarch 1 lb. shrimp, peeled and deveined 2 cups cooked bow-tie pasta 2 tbs. grated parmesan cheese 2 tbs. chopped fresh parsley 1/4 tsp. crushed red pepper Heat oil in a large skillet. Add the broccoli and carrot; stir and cook for 2 minutes. Add the mushrooms and garlic; cook 1 minute. Mix broth with cornstarch and add to the skillet along with the shrimp; cook until the shrimp turn pink, about 3 minutes. Add the pasta, grated cheese, parsley and crushed red pepper and cook for another minute until heated through. This recipe makes 4 servings, 8Stars each. |
| Grilled Beer Shrimp List of Ingredients 2 cups beer 2 tablespoons chopped scallions 1 tablespoon chopped parsley 2 teaspoons dry mustard 1/8 teaspoon garlic powder 1/2 teaspoon black pepper 2 pounds shrimp -- shelled and deveined Combine beer, scallions, parsley, mustard, garlic powder and black pepper in a large bowl. Add the shrimp to the bowl and refrigerate, if possible, overnight, stirring occasionally. Drain shrimp and reserve the marinade. Thread shrimp on skewers and grill under a hot broiler or over coals about 2 minutes on each side, basting with the marinade. Makes 25 appetizer servings or 8 main-course servings. Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Serves 8 at 3Starsper serving |
| Shrimp Scampi 8 oz. dry angel hair pasta 1 3/4 c. chicken broth 2 cloves minced garlic 1/4 t. salt 1 T. lemon juice 1/8 t. black pepper 1/4 c. scallions, chopped 1/4 c. fresh parsley, chopped 1 lb. raw shrimp, peeled and deveined Prepare angel hair as directed. In heavy skillet over med-high heat, combine the chicken broth, garlic, salt, lemon juice and pepper with 4 T. scallions and parsley. Bring to a boil and add shrimp. Cook shrimp for 3 - 5 minutes, or until the shellfish turns white and pink. Serve portions of the drained pasta with the shrimp sauce topping. Sprinkle remaining parsley and scallions over the top of each serving. |
| Lemony Shrimp Linguine 2 T. olive oil 2 1/2 lb. large shrimp, peeled and deveined 2 lb. fresh asparagus, trimmed and blanched 1 lemon, zested (or use dried lemon peel) 16 oz. linguine, cooked 1/4 c. romano cheese Heat olive oil in nonstick skillet until hot, but not smoking. Saute shrimp 4 - 6 minutes, turning once and adding the asparagus halfway through cooking time. Add the lemon zest and cook for 2 more minutes until asparagus is heated through. Remove skillet from heat; toss shrimp mixture with cooked pasta and romano cheese. 4 servings; 282 calories. 6 Stars |
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