Diabetic Healthy Main Dish Seafoodf

Diabetic Healthy Main Dish-Seafood

Lemon Baked Shrimp

1 pound peeled and de-veined shrimp
1/3 cup dry bread crumbs
1 teaspoon dried parsley
1/2 teaspoon grated lemon rind
1/8 teaspoon salt
2 minced garlic cloves
2 tablespoons fresh lemon juice
1 teaspoon olive oil

Coat 4 individual baking dishes with non-stick cooking spray. Divide shrimp between the dishes; set aside. Combine the bread crumbs, parsley, lemon rind, salt and garlic in a bowl; stir in lemon juice and olive oil. Sprinkle bread crumbs over the shrimp. Bake at 400 degrees for 15 minutes or until shrimp are done and the bread crumb mixture is lightly browned. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 109
Carbohydrates: 7 grams
Protein: 14 grams
Fat: 2 grams
Saturated fat: trace
Cholesterol: 121 mg
Fiber: 1 gram
Sodium: 278 mg
Potassium: 151 mg
Calcium: 48 mg
Exchanges: 1/2 starch, 1/2 fat, 1 1/2 very lean meat

Scallop, Spinach & Tomato Sauté

2 tbsp olive oil
1 clove garlic, minced
1 pound bay or sea scallops, halved
1 tbsp chopped fresh basil
3 large tomatoes, coarsely chopped
10 oz fresh spinach, stems removed, thoroughly washed
Salt and freshly ground pepper, to taste
2 cups cooked rice

In a large skillet over low heat, gently heat the oil and garlic for 1 minute. Mix in the scallops, cover, and cook for 1 minute. Mix in the basil, tomatoes, spinach, and salt and pepper to taste. Cover and cook for 4 to 5 minutes, stirring occasionally until the scallops whiten. Serve at once, spooning the scallops and their sauce over rice. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 338
Carbohydrate: 35 grams
Protein: 31 grams

Spicy Red Snapper

1 pound fresh or frozen red snapper
2 tablespoons lime juice
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoons black pepper

Rinse fish and pat dry with paper towels. Cut fish into 4 servings. Brush lime juice on top of fish. In a small bowl combine paprika, salt, ginger and black pepper; rub onto fish. Arrange fish in a baking pan. Bake uncovered in a 450 degree oven for 10 to 15 minutes or until fish flakes easily when tested with a fork. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 112
Carbohydrates: 1 gram
Protein: 22 grams
Fat: 2 grams
Saturated fat: 1 gram
Cholesterol: 40 mg
Fiber: trace
Sodium: 183 mg
Potassium: 460 mg
Calcium: 36 mg
Exchanges: 3 very lean meat
Fat: 9 grams