Seafood Main Dishes

Mahi Mahi Soft Tacos

1⁄2 tsp table salt

1 lb. uncooked Mahi Mahi fillets, rinsed and patted dry

1 1⁄2 tbsp ginger root, fresh, finely minced

1⁄3 cup fresh lime juice

1⁄2 tbsp dark brown sugar, packed

2 tbsp uncooked scallions, finely minced

1⁄4 cup cilantro, fresh, minced

8 small corn tortillas

8 sprays cooking spray

2 cups, chopped lettuce, any type, shredded

1⁄2 cup peach salsa, or mango salsa

1 med. fresh lime, cut into 4 wedges

Rub salt into fish; set aside. In a glass or ceramic baking dish, combine ginger, lime juice, sugar, scallions and cilantro; mix well. Add fish; turn to coat. Cover fish and marinate in refrigerator for 20 to 30 minutes. Preheat broiler to high. (If desired, line a broiler pan with aluminum foil for easy clean up). Remove fish from marinade and place on broiler pan; brush with marinade. Broil for 6 minutes; flip fish and brush with marinade again. Cook until fish is no longer translucent in middle, about 5 to 7 minutes more depending on thickness of fish. Remove fish immediately; cut into 8 large pieces. Divide fish, lettuce and salsa among tortillas; fold in half and serve with lime. Serves 4.  Yields 2 tacos per serving.

SmartPoints:  4

 Notes

You can grill the fish, if desired. If you prefer your tortillas crisp, preheat oven to 300°F. Coat a cookie sheet with cooking spray and top with tortillas; coat with cooking spray. Bake until tortillas start to crisp but are still pliable. Or if an open flame is available, set tortilla on a flame and toast until it starts to char, about 30 seconds to 1 minute, flip and char second side. Make this recipe your own — serve with chopped scallions, fresh cilantro, chopped tomatoes, sliced jalapenos or hot pepper sauce.

© 2015 Weight Watchers International, Inc. © 2015 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc

 

 

A quick, easy meal that takes advantage of a plethora of 0 SP foods. The recipe is written for 1, but easily doubles or quadruples. Enjoy!

Salmon with Roasted Chickpeas and Veggies

2 sprays Cooking spray

5 oz Fish, salmon, wild, pink, raw, sprinkled with dried seasonings, salt and lemon juice

1⁄2 medium Onion, red, raw

1⁄2 cup Peppers, sweet, red, raw, and/or green peppers, cut into thick strips

1⁄2 cup Chickpeas (garbanzo beans), canned, drained

1 pinch Kosher salt

2 Tbsp Yogurt, Greek, low-fat, plain

1⁄8 medium Lemon

Preheat oven to 400ºF. Coat a shallow baking dish with cooking spray. Season both sides of salmon with salt and pepper (and other seasonings, if desired); place salmon in prepared baking dish. Roast until salmon is fork-tender, about 15 minutes. Toss together chickpeas, onion and peppers; season to taste and add some fresh chopped herbs (optional). Roast, stirring a few times, until lightly browned, 20-25 minutes. Serve salmon, drizzled with lemon juice, with chickpea-vegetable mixture and yogurt on the side.  Serves 1

SmartPoints:  0

© 2015 Weight Watchers International, Inc. © 2015 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS

and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc

 

 

 

Delicately flavored sole pairs exceptionally well with tart lemons and the mild oniony flavor of chives. This recipe isn’t limited to sole – other white-fleshed fish will work, too.

Other white fish such as snapper, trout, tilapia and halibut work equally well in this dish. It comes together quickly and bakes in about 15 minutes. It’s perfect for a weeknight meal and at only 1 SP per serving can help you work toward those rollover points!  

Lemon-Chive Sole with Baked Squash

2 medium yellow summer squash, cut into 1/8-inch-thick rounds
1 spray olive oil cooking spray
1⁄2 tsp table salt, or to taste
1⁄2 tsp black pepper, or to taste
20 oz uncooked sole, four 5-oz fillets
1⁄2 cup fat free chicken broth
2 Tbsp fresh lemon juice
1 Tbsp honey mustard
2 tsp cornstarch
1⁄2 tsp lemon zest
1 Tbsp chives, fresh, minced
4 cup uncooked sugar snap peas, steamed

Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.  Place squash rounds on middle of baking sheet; coat with cooking spray and season to taste with salt and pepper. Season both sides of sole fillets with salt and pepper; place sole on top of
squash. Bake until fish is fork-tender, about 15 minutes. Meanwhile, in a small saucepan, whisk together broth, lemon juice, mustard,
cornstarch and lemon zest. Set pan over medium heat and simmer until sauce thickens, stirring frequently with a wire whisk, about 2 minutes. Remove from heat and stir in chives. Transfer squash, sole and snap peas to individual plates and spoon lemon sauce over top of
fish. Yields about 1 fillet, 1 cup of snap peas, 1/3 cup of squash and 2 tablespoons of sauce per serving.

SmartPoints:  1

Note:​ ​This citrus-herb duo also works well with other white-fleshed fish like snapper, trout, tilapia and
halibut.

© 2015 Weight Watchers International, Inc. © 2015 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS

and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc

 

 

 

 

Shrimp​ ​Over​ ​Cumin-Scented​ ​Beans

This unusual pairing of ingredients is a surprisingly tasty meal. Serve with a Mexican-inspired
salad or roasted peppers.

2 sprays cooking spray
1 small jalapeño pepper, cored, seeded and minced (or to taste)*
1 medium garlic clove, minced (or to taste)
15 oz canned kidney beans, undrained
1⁄4 tsp ground cumin, or to taste
1⁄4 tsp dried oregano, or to taste
1⁄4 tsp table salt, or to taste
1⁄4 tsp black pepper, or to taste
1 pound uncooked shrimp, large, peeled, deveined
2 Tbsp fresh lime juice
1⁄4 tsp paprika, hot variety
2 Tbsp chives, minced

Coat a small pot with cooking spray. Add jalapeño and garlic; sauté over medium heat, 2
minutes. Add beans, cumin, oregano, salt and pepper; cook over low heat, stirring
frequently, 10 minutes.  Meanwhile, place shrimp in a bowl with lime juice and paprika; toss to coat. Coat a sheet
pan with cooking spray; arrange shrimp on pan. Place 4 inches under broiler and broil 3
to 4 minutes. Turn shrimp over and broil until cooked through, about 3 minutes more.
Spoon beans into a serving bowl; top with shrimp and sprinkle with chives.  Serves 4. Yields about
3 1/2 ounces shrimp and a scant 1/2 cup beans per serving.

Notes
*Do not touch seeds with bare hands.

Smartpoints:  0

© 2015 Weight Watchers International, Inc. © 2015 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS

and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc

 

 

 

As I mentioned a few weeks ago, I love fish tacos.  It seems this is what I order anymore if I go out to eat and I made at home this past week.  This recipe comes from the Good Deal cookbook.  This is one of the cookbooks that are circulating among my meetings and members love it.  The recipes are down to earth and using ingredients that aren’t uncommon.  I didn’t use catfish in this recipe but used tilapia.  I also used nonfat plain Greek yogurt instead of sour cream.  I looked up chipotles en adobo because I was curious what they are.  They are dried, smoked jalapenos.  Adobo is a tangy, slightly sweet red sauce.  They do add a hot and smoky flavor to your dish.  Loved it!  Gives it a kick!

Catfish Tacos with Chipotle Sour Cream

½ c. light sour cream

2 T. chopped fresh cilantro

1 tsp. minced chipotles en adobo

4 c. coleslaw mix

1 ½ T. lime juice

2 tsp. canola oil

½ tsp. salt

1 tsp. black pepper

1 pound catfish fillets, cut into 1-inch pieces

½ tsp. chili powder

8 (6-inch) corn tortillas, warmed

Spray broiler rack with nonstick spray and preheat broiler. Stir together sour cream, cilantro, and chipotles en adobo in small bowl.  Stir together coleslaw mix, lime zest and juice, oil, ¼ tsp. salt, and ½ tsp. pepper in large bowl.  Sprinkle fish with remaining ¼ tsp. salt, remaining ½ tsp. pepper, and chili powder.  Spray fish lightly with olive oil nonstick spray and pace on broiler rack.  Broil 5 inches from heat until just opaque throughout, 3-5 minutes.  Divide fish evenly among tortillas.  Top evenly with slaw and sour cream mixture.  Serves 4

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Good Deal-more satisfying meals for less money cookbook © 2014 Weight Watchers.com. All rights reserved

 

 

 

My favorite meal these days when I go out to different restaurants is fish tacos. They are light and satisfying at the same time. My favorite is with a nice whitefish, such as Tilapia. I ran across this recipe in the cookbook: “Love It!, Cook It! Eat It! This recipe is gluten free and takes less than 20 minutes to make!

Florida Shrimp Tacos

8 corn taco shells

¾ lb. medium Key West pink shrimp or other medium shrimp, peeled and deveined

1/8 tsp salt

1 T. key lime juice or regular lime juice

½ small avocado, halved, peeled, pitted, and diced

½ c. fresh cilantro leaves

½ c. mango salsa

Preheat oven to 400. Place taco shells on baking sheet and bake until warm, about 6 minutes. Meanwhile, spray large skillet with nonstick spray and set over medium-high heat. Add shrimp, sprinkle with salt, and cook, turning occasionally, just until opaque in center, about 3 minutes. Sprinkle with lime juice and cook 1 more minute. Spoon shrimp evenly into tacos. Top evenly with avocado, cilantro, and salsa. Serves 4

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Love It, Cook It, Eat It!  Cookbook © 2014 Weight Watchers.com. All rights reserved 

 

 

 

 

If you haven’t had fish tacos before, you must try these!  I always frowned upon eating fish in my tacos but a friend convinced me to try and now it is even to the point that is all I order anymore.  But, you still need to ask the appropriate questions if you are eating out because last week, I did see fish tacos on the menu; however, the fish was fried!  What a surprise that would have been when the waiter brought the food to the table.  The recipe did state you could grill the tortillas and remove them while they are warm, but still pliable.

Baja Fish Soft Tacos

1 (6 oz.) tilapia fillets

Cooking spray

¼ tsp. ground red pepper

¼ tsp. salt

2 c. packaged angel hair slaw

3 T. light mayonnaise

2 T. chopped fresh cilantro

1/8 tsp. ground red pepper

8 (6-inch) corn tortillas

½ c. refrigerated pico de gallo

Prepare grill.  Coat fish with cooking spray.  Combine ¼ tsp. ground red pepper and salt; sprinkle over both side of fish.  Place fish on grill rack coated with cooking spray.  Grill 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.  While fish grills, combine slaw and next 3 ingredients in a medium bowl, tossing to coat.  Quickly flake fish into bite-sized pieces with 2 forks.  Wrap tortillas in 2 layers of damp paper towels.  Microwave at high 30-40 seconds or until thoroughly heated.  Divide fish evenly among tortillas; top evenly with slaw mixture and pico de gallo.  Yields:  6 servings

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Annual Recipes for Success © 2011 Weight Watchers.com. All rights reserved

 

 

 

A great alternative to the summertime treat, the hamburger.  You can serve either on a bun or by itself.  I like serving on a bed of spinach salad for a lighter lunch or dinner.

Tuna Patties

2 (6 oz) cans water-packed tuna, drained and flaked
3 egg whites
3 T. seasoned dried bread crumbs
4 scallions, thinly sliced
2 T. minced parsley
1/4 tsp. freshly ground black pepper (optional)

In medium bowl, combine ingredients.  Shape mixture into 4 equal patties.  Spray large nonstick skillet with nonstick cooking spray; heat.  Add patties and cook until golden brown, about 5 minutes on each side.

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Simply the Best © 1997 Weight Watchers.com. All rights reserved

 

 

 

I don’t eat enough fish so I decided to try some new fish recipes.  I tried this one from the website from 6 years ago.  Instead of sole, I used tilapia, and it was very good.  I served with roasted cauliflower.  Very tasty!  I ended up using a little more lemon juice too!

Mediterranean Sole

2 lg. potatoes, peeled
1 tsp. table salt, divided
1 1/3 pound sole
2 T. fresh lemon juice
1 tsp. ground oregano
½ c. feta cheese, crumbled
5 medium olives, jumbo black, pitted and chopped

Preheat oven to 450.  Coat a 9×13-inch baking pan with cooking spray.  Slice potatoes into ½-inch thin rounds then place them on the bottom of the pan.  Coat the potatoes with spray, then sprinkle them with ½ tsp. salt.  Place sole over potatoes.  Sprinkle with lemon juice, remaining salt and oregano.  Top with feta cheese and black olives.  Bake until sole flakes easily with a fork, about 15 minutes.  (Serves 4)

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Website:  www.weightwatchers.com

 

 

A great fall recipe from the Weight Watchers website:  www.weightwatchers.com

Tuna Noodle Casserole

3 c. fat-free skim milk
2 T. all-purpose flour
2 T. Dijon mustard
2 T. Worcestershire sauce
1 tsp. dried dill weed
½ tsp. black pepper, freshly ground
¼ tsp. table salt
20 oz. frozen mixed vegetables, thawed
12 oz. canned chunk white tuna in water, drained
8 oz. uncooked whole-wheat pasta, spiral shape, cooked according to package instructions, drained
2 oz. Parmesan cheese, Parmigiano Reggiano, grated (about ½ cup)

Position the rack in the center of the oven and preheat the oven to 350.  Whisk the milk and flour in a large saucepan over medium heat until simmering and thickened.  Whisk in the mustard, Worcestershire, dill, pepper, and salt.  Then stir in the vegetables, tuna, noodles, and cheese.  pour into a 2-quart round or oblong casserole.  Bake until bubbling and lightly browned, about 40 minutes.  Let stand 10 minutes at room temperature before serving.

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

www.weightwatchers.com

 

 

 

This is a recipe that was totally new to me until I went out with some girlfriends and had a fish taco!!  They are fabulous!!  This recipe is from the Weight Watchers Comfort Classics cookbook.  Give it a try, it is very good!

Fish Tacos with Crunchy Slaw

½ c. light sour cream
1 tsp. minced chipotles en adobo
4 c. coleslaw mix
1 tsp. grated lime zest
2 tsp. canola oil
1 tsp. salt
3/4 tsp. black pepper
½ tsp. chili powder
1 lb. firm-fleshed skinless cod or halibut fillets, cut into 1-inch pieces
8 (6-inch) corn tortillas, warmed

Spray a broiler rack with nonstick spray and preheat the broiler.  Stir the sour cream and chipotles en adobo together in a small bowl.  Stir the coleslaw mix, lime zest, lime juice, oil, ½ tsp. of the salt, and ½ tsp. of the pepper together in a lg. bowl.  Sprinkle fish with the remaining ½ tsp. salt, remaining ¼ tsp. pepper, and chili powder.  Spray lightly with olive oil nonstick spray and place on the broiler rack.  Broil 5 inches from the heat until fish is just opaque throughout, 3-5 minutes.  Divide fish evenly among tortillas.  Top evenly with slaw and the sour cream mixture.  (Serves 4)

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Comfort Classics Cookbook  © 2009 Weight Watchers.com. All rights reserved 

 

 

 

Rosemary-Grilled Salmon

2 tsp. grated lemon zest
¼ c. lemon juice
1 T. olive oil
2 tsp. chopped fresh rosemary
½ tsp. salt
1/8 tsp. black pepper
6 (6 oz.) salmon steaks, 1-inch thick
6 fresh rosemary sprigs
6 (1/2 inch) lemon slices

Stir together first 6 ingredients in a small bowl.  Put salmon on a platter and drizzle on both sides with lemon juice mixture; refrigerate about 15 minutes.  Meanwhile, spray grill rack with olive oil nonstick spray and preheat grill to medium-high or prepare a medium-high fire using direct method (page 13).
With tongs, push 3 rosemary sprigs through grill rack.  Place salmon steaks and lemon slices on grill rack and grill until fish is just opaque in center and lemon slices are lightly charred along edges, 4-5 minutes on each side.  Transfer salmon to a platter and garnish with lemon slices and remaining 3 rosemary sprigs.

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Sizzle It © 2008 Weight Watchers.com. All rights reserved

This recipe comes from one of my favorite Weight Watchers cookbook, Shortcuts.  This is a very easy and fast recipe featuring the fish, Tilapia.  Tilapia is the fifth most popular seafood consumed in the United States.  It is high in protein and low in mercury.  The work Escabeche comes from Spanish origin.  It refers to a dish of either poached or fried fish (chicken, rabbit, or pork, too) and is marinated in an acidic mixture before serving.  In this recipe, we use the lemon.

Tilapia Escabeche

2 lemons
4 )1/4 lb.) skinless tilapia fillets
2 different-colored bell peppers, cut into 2-inch strips
3 garlic cloves, cut into thin slivers
1 (16 oz.) jar fat-free salsa
¾ c. orange juice
¾ tsp. honey

Grate 1 tsp of zest from 1 lemon and squeeze 2 T. of juice.  Cut remaining lemon into 4 wedges.  Set aside.  Spray lg. nonstick skillet with nonstick spray and set over medium heat.  Add fillets and cook just until opaque in center; 2-3 minutes on each side. Transfer to a plate.  Add bell peppers and garlic to skillet; cook, stirring frequently, until bell peppers are crisp-tender, about 5 minutes.  Stir in salsa, orange juice, honey, and the reserved lemon zest and juice; bring to simmer; cook, stirring occasionally, until bell peppers are just tender, about 5 minutes.  Add fillets and spoon vegetables and sauce over the top.  Cook until fillets are heated through, about 2 minutes longer. Serve at once with lemon wedges.

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Shortcuts © 2008 Weight Watchers.com. All rights reserved

Return to Home Page

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s