PescetarianProteins

I’m pescatarian which means I don’t eat meat but I do eat fish. This page is for all my favorite protein recipes: fish, tofu, eggs and anything else I find!

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Garlic Lime Shrimp Kabobs

• 1 pound jumbo shrimp cooked and cleaned (aim for 16)
• 1 Tablespoon diced garlic
• juice of one lime
• 1/2 cup chopped onion
• 1/2 cup chopped green pepper
• 4 skewers

1.- remove tails from shrimp, add to ziplock with garlic and lime, refrigerate for about an hour

2.- make each kabob by layering a piece of pepper and onion (2-3 pieces) on each end and between each piece of shrimp

3.- grill on each side for about 3 minutes until tips start to darken, ends of skewers should blacken

Makes 4 skewers, serving size 1 skewer

per kabob: 133 calories, 5 carbs, 1g fat, 24g protein!!!

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Simple Soy Tomato Meat Sauce!

• 1 package lightlife smart ground
• 1/2 cup old fashioned oatmeal
• 1/4 cup parmesan cheese
• 3 egg whites
• 9 cloves garlic, diced
• 1/2 onion, chopped
• 1 medium zucchini, cut into 1/2 rounds
• 1 can Hunt’s Tomato Sauce
• 1 can diced tomatoes
• oregano, onion powder, red pepper flakes

1.- mix together smart grounds, oatmeal, cheese, egg whites, 1/3 of the garlic 1 Tablespoon oregano, 1 teaspoon onion powder

2.- saute mixture over medium heat for 5-8 minutes until it starts lightly browning (I used about 1 cup of water to keep it from sticking)

3.- add remaining garlic, onion, and zucchini, cook another 3-5 minutes

4.- add tomato sauce, diced tomatos and salt and pepper, cover and cook 15-20 minutes stirring occasionally

Serve over Rozoni Smart Taste Spaghetti (170 cals) and top with 1/2 Tablespoon Parmesan (10 cals)!

Makes 10 servings

115 calories, 15 carbs, 1g fat,  11g protein

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Spicy Soy Chili

• 1 container Light Life Lean Ground Sausage Style
• 1 container Light Life Lean Ground Beef Style
• 1 can Goya red kidney beans
• 1 tub Fresh salsa (in produce section, comes in tupperware and has all fresh ingredients)
• 1 can diced tomato (25 calories per serving)
• 4 medium peppers, chopped (2 red, 2 green)
• 3 medium zucchini sliced

1.- Saute peppers for 2 minutes, add light life lean grounds, saute another 3-5 minutes
2.- add all remaining ingredients and 3-5 cups water (depending on how thick you want it), cook on medium heat for 40 minutes, add spices to taste, I used garlic powder, onion powder, red pepper flakes, pepper and salt)

Makes 8 servings

197 calories, 32 carbs, 1g fat, 17g protein

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“CHICKEN” PICCATA!

• 1 bag Gardein Chicken Scallopini
• 8 ounces Rozoni Smart Taste Pasta, cooked (4 servings)
• 2 medium zucchini’s, sliced
• 2 tablespoons land o lakes light whipped butter
• 1 lemon (juiced)
• 1 tablespoons capers
• 8 tablespoons (1/2 cup) white cooking wine
• rosemary and oregano

1- chop and prepare everything, cook and seperate out the pasta portions (it should be about 3 cups of cooked spaghetti)

2- using nonstick pan+ spray cook gardein “chicken” for 2-3 minutes on each side (should get brown color), put on plate and slice each into 5 pieces

3- while pan is still hot (over medium high heat) add 1/2 cup white cooking wine and 1/2 cup water along with lemon juice and capers

4- let pan reduce for 5 minutes (should reduce by half, watch it) then add butter, stir until melted

5- add sliced zucchini and “chicken” back to pan, cook 3-4 minutes

6- distribute pasta over top don’t mix yet and let it simmer for another 3-4 minutes, the goal is to have the zucchini on the bottom so it cooks

7- add 1/2 teaspoon each rosemary and oregano, mix everything in the pan, cook until there’s no sauce in the bottom

8- serve! =]

Makes: 4 servings

322 calories, 5g fat, 21g protein!

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SPICY TROPICAL SHRIMP SALAD!

• 1 avocado, diced into little cubes
• 1 lime, squeezed
• 1 lemon, squeezed
• 1 jalapeno pepper, diced FINELY (be REALLY careful cutting these, I use gloves, it only takes one touch of the inside to burn your fingers and face)
• 1 mango, pit and skin carefully removed
• 2-3 Tablespoons chopped cilantro
• 1 cucumber, peeled, insides scooped out (with spoon) diced into chucks same size as avocado
• .5 red pepper, diced into small cubes
• 1 pound FRESH cooked cleaned peeled shrimp

1- chop all ingredients

2- combine in large mixing bowl, season with salt (abotu 1 teaspoons)

3- cover and refrigerate for at least 1 hour

Makes: 8 servings

120 calories, 4 fat, 9 carbs, 3 fiber, 13 protein!!!

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CRAB CAKES with tangy dipping sauce!

• 8 oz phillips special crab
• .125 C dill
• 2 T scallions
• .5 egg
• .25 cup panko bread crumbs
• 4 T reduced fat mayo (15 cals per T)
• lemon juice (about half a lemon yeild)
• 1 t mustard, I like the grain type

1- mix crab, dill, egg and 1 T scallions and panko crumbs ingredients until well combined (for the egg, mix the whole thing then use half)

2- heat pan, spray with nonstick

3- form crab mixture into 8 balls

4- place balls in pan, space well, press slightly to form 1/2 inch high disks

5- cook 3-4 minutes, using water to loosen pan as necessary

6- flip, CAREFULLY! these are really fragile because there’s only half an egg holding them together! they will work but be careful

7- cook another 4-5 minutes until bottom is golden brown

8- mix together mayo, remaining scallions, mustard and lemon juice

makes 2 large servings! (8 cakes total, 4 per serving)

158 calories, 3.5 fat, 10 carbs, .5 fiber, 23 protein!

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SEARED SCALLOPS WITH WHITE WINE ROSEMARY SAUCE!

• 2 Tablespoons land o lakes light butter
• juice of 1 lemon
• 2 T rosemary (I like 1 fresh 1 dried)
• 3 T shallots (about one full shallot chopped well)
• 2 cloves garlic also chopped well
• 3 oz white wine
• 16 scallops
• 2 T fat free half and half

- dry scallops with paper towels, season with salt and pepper

- chop garlic and shallots

- spray pan with nonstick spray, allow to get hot (water should sizzle on it) on medium high heat

- place scallops around pan in circles, allow to cook for 2 minutes adding a spoonful of water if pan looks too dry

- flip scallops in same order you placed them in, divide up half the butter and place around pan

- take out scallops, they should have at least some brown on each side, pour about 1/2 a cup of water into pan, turn heat down to medium, throw in garlic and shallots (should be a brownish color, this is called deglazing)

- after half water has evaporated add the white wine, rosemary and lemon juice, continue to stir garlic and shallots every minute or so

- when another half is gone (so middle of pan should be dry) reduce to medium low and stir in the fat free half and half, garlic and shallots should be brownish and tender, cook 2 minutes

-reduce heat to low, place scallops back in pan (on top of garlic shallot mixture) and simmer 2 minutes

- flip scallops and simmer another 2 minutes, pan should be mostly dry by this point, serve! :)

4 servings:

109 calories—3.5 fat—6 carbs—11 protein

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SPICY BARBECUE SHRIMP!

• 1 pound uncooked cleaned shrimp
• 1 stalk lemongrass
• 5 or 6 dried red chilies
• 2 cloves garlic, smashed
• juice from one lemon
• skewers

1. take seeds out of chilies, put in ziplock bag with lemongrass (slice down middle, leave as stick), lemon juice and smashed garlic
2. add shrimp once cleaned and deveined! put bag in fridge for about a half hour
3. once marinated divide into 4 servings and skewer. I got 5 medium shrimp then had 2 left so I cut them in half and put a half shrimp on the end
4. grill for 2-3 minutes on each side until fully pink
5. enjoy! i like them in curry or pasta dishes or just plain!

Makes 4 servings

112 calories, 0 carbs, 1 fat, 24 protein!!!

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