Baked

We’ve taken this shrimp appetizer that Janice enjoyed while growing up and made it over to be healthier and tastier (sorry Mom!). Number of Servings:  10 Ingredients:  5 whole wheat English muffins 1 tablespoon canola oil 1 small red bell pepper, finely diced (about ¾ cup) 1 garlic clove, minced 4 ounces semisoft goat cheese One 6-ounce can tiny cocktail shrimp, drained and rinsed Instructions:  Preheat the oven to 400°F. Slice the English muffins in half and place on a baking sheet. Set aside. Heat the oil in a small saucepan over medium heat. Add the bell pepper and garlic and cook until the pepper softens, about 2 minutes. Add the goat cheese and shrimp and mix well. Top each muffin half evenly with the shrimp mixture (about 2 tablespoons each). Bake until bubbly and golden, about 10 minutes. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  130 calories; 6g fat (2.5g saturated, 0.25g omega-3); 310mg sodium; 13g carbohydrates; 2g fiber; 9g protein; 10% vitamin A; 35% vitamin C; 10% calcium

This potato recipe is perfect as an appetizer, side or the main course! Number of Servings:  4 Ingredients:  1 12 oz carton SeaPak® Shrimp Scampi, frozen 2 large baking potatoes ¾ cup shredded sharp Cheddar cheese ¼ cup sour cream black pepper Instructions:  Rinse potatoes and prick skin several times with a fork. Place potatoes in microwave and cook on high for about 10 minutes or until potatoes are fully cooked. Preheat oven to 400° F. Cut each potato in half lengthwise. Scoop out potato middles into a medium size mixing bowl. Set potato skin shells on a baking sheet. Saute shrimp scampi in a large skillet over medium heat for 6-7 minutes. Shrimp should be almost fully cooked. Scoop out shrimp with a slotted spoon and set aside. Pour scampi sauce into mixing bowl with potato middles. Mash scampi sauce together with potato. Add cheese, sour cream and shrimp and stir to incorporate. Add black pepper to taste. Scoop potato and shrimp mixture into 4 potato skin shells. Bake filled shells for 10-15 minutes until thoroughly heated. Source: SeaPak Shrimp Company

Prepare this heart healthy treat for your valentines's this month. This dish is loaded with those healthy omega-3 fats! Number of Servings:  6 Ingredients:  12 taco shells 1 tablespoon canola oil 1 pound fresh or frozen medium cooked shrimp, thawed 1 teaspoon ground cumin 1/2 teaspoon garlic powder 1/4 teaspoon chili powder One 15 1/2-ounce can black beans, drained and rinsed 1 1/2 cups frozen corn kernels, thawed 1 cup mild salsa One 8-ounce can crushed pineapple, very well drained 1 cup preshredded reduced-fat Cheddar cheese Toppings (optional): 1 avocado, peeled, pitted, and sliced 1 tomato, chopped 1/2 cup reduced-fat sour cream 1 cup shredded lettuce Instructions:  Preheat the oven to 350°F. Bake the taco shells according to package directions. While the shells are baking, heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp, cumin, garlic powder, and chili powder and cook about 1 minute. Add the beans, corn, pineapple, and salsa and heat through, about 2 minutes. Add the cheese and heat until melted. Place about 1/3 cup of the shrimp filling into each of 12 taco shells using a slotted spoon to remove any excess liquid. Serve with optional toppings. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  390 calories; 13g fat (3g saturated, 0.5g omega-3); 620mg sodium; 42g carbohydrates; 6g fiber; 27g protein; 20% calcium, 20% vitamin C, 20% iron

Here’s an easy and delicious dip to serve at your next gathering. Spread the dip on thinly sliced whole grain baguette slices or whole grain crackers. Number of Servings:  8 Ingredients:  One 15-ounce can artichoke hearts, drained and rinsed, coarsely chopped 1 cup preshredded reduced-fat Cheddar cheese One 6-ounce can tiny cocktail shrimp, drained and rinsed ½ cup light canola mayonnaise ½ cup orange or red pepper, finely chopped ½ teaspoon garlic powder 2 tablespoons Parmesan cheese Instructions:  Preheat the oven to 350°F. Combine the artichoke hearts, cheese, shrimp, mayonnaise, orange pepper, and garlic powder in a bowl and mix thoroughly. Spread mixture evenly in a small shallow casserole dish and top with the Parmesan cheese. Bake for 20 minutes, or until bubbly and browned on top. Nutrition Information:  130 calories; 7g fat (1.5g saturated); 350mg sodium; 7g carbohydrates; 0g fiber; 9g protein; 15% calcium, 35% vitamin C

Seafood-Topped Mexican Pizzas Number of Servings:  12 Ingredients:  12 thin 6-inch corn tortillas 1 1/2 cup canned enchilada sauce 1 cup shredded Cheddar cheese 8 ounces crab flavored surimi seafood, tiny cooked shrimp, crab meat or a combination of all three 1 can (2 1/4 oz.) sliced ripe olives, drained 1/4 cup sliced hot jalapeño chiles (nacho style) 1 cup shredded Monterey Jack cheese Instructions:  Spread enchilada sauce on tortillas and sprinkle with Cheddar cheese. Place on baking sheets and bake at 400 F for 3 minutes or until cheese is bubbly. Arrange seafood, olives and jalapenos on pizzas and sprinkle with Jack cheese. Bake about 3 minutes or just until seafood is hot and cheese is melted. Serve hot. Serve with your favorite hot pepper sauce.

November is a great time to have friends over for a Saturday night dinner party. Our seafood lasagna is low in fat and calories for your guests who are watching their waistlines…or saving room for dessert. Number of Servings:  6 Ingredients:  4 Ounce lasagna noodles 28 Ounce jar spaghetti, pasta sauce or favorite homemade recipe 6 Ounce package cooked salad shrimp, thawed and drained 4 Ounces Surimi Seafood, thawed and thinly sliced 1/2 Cup low-fat ricotta cheese 1/4 Cup freshly grated Parmesan cheese 1 Tablespoon minced fresh parsley 1/8 Teaspoon black pepper 2/3 Cup shredded low-fat mozzarella cheese Instructions:  Heat oven to 375 F. Prepare lasagna according to package directions. Empty spaghetti sauce into saucepan and simmer for 10 minutes until thickened and reduced to about 3 cups; stir in shrimp and Surimi Seafood. Combine ricotta cheese, Parmesan cheese, parsley and pepper in small bowl. To assemble lasagna, place half of noodles in 8 x 8 inch casserole dish. Top with half of seafood sauce and drop half of ricotta mixture by small teaspoonsful on top. Sprinkle with half of mozzarella cheese. Repeat layers. Bake for 35 minutes or until bubbly. Let stand 10 minutes before cutting. Nutrition Information:  Protein: 17g Fat: 10.5g Calories: 314 Cholesterol: 71mg Sodium: 1006mg

Roasted Corn and Shrimp Dip Number of Servings:  2 Ingredients:  1 cup frozen whole kernel corn 3 tablespoons green bell pepper, chopped 3 tablespoons red bell pepper, chopped 1 teaspoon vegetable oil 3/4 cup sharp Cheddar cheese, shredded 1/2 cup low-fat sour cream 8 ounces cooked salad shrimp 1 tablespoon lime juice cilantro for garnish melba toast, crackers or tortilla chips Instructions:  Combine corn, peppers and oil in a shallow baking pan. Bake at 425 degree F for 20 to 25 minutes, stirring occasionally, until vegetables are lightly browned. Transfer vegetables to a saucepan; stir in cheese, sour cream and shrimp. Cook over low heat, stirring frequently, until cheese melts (do not boil). Stir in lime juice. Transfer to a chafing dish; garnish with fresh cilantro. Keep warm, serve with melba toast or tortilla chips. Nutrition Information:  Calories: 23 Cholesterol: 14mg Sodium: 29mg Fat: 1.15g Protein: 2g Sat. Fat: 0.67g

Popcorn Shrimp BBQ'd Nachos Number of Servings:  6 Ingredients:  1 package (16 oz) SeaPak® Popcorn Shrimp 1 large tomato, diced 8 oz white corn chips 8 oz sharp Cheddar cheese, shredded (about 2 ½ cups) ¼ cup pickled sliced jalapenos, roughly chopped (if desired) ½ cup barbecue sauce, plus more for serving 4 scallions (both white and green), thinly sliced Kosher salt Sour cream, for serving Instructions:  Preheat oven to 450° F. Prpare the shrimp according to package directions. Season the tomato with salt to taste and set aside. Toss, gently, the chips, shrimp, half the cheese and jalapenos in a 9” x 13” baking dish. Drizzle with barbecue sauce. Scatter the remaining cheese on top and bake until cheese melts and nachos are golden on top, about 10 minutes. Scatter the tomatoes and scallions over the nachos and serve immediately with additional sauce and sour cream. Source: SeaPak Shrimp Company

No fuss, no muss cooking means no pans to clean! The sweet sauce in this dish is especially yummy over rice. Number of Servings:  4 Ingredients:  One 8-ounce can unsweetened pineapple chunks 2 tablespoons honey 1 tablespoon lite soy sauce 1 tablespoon bottled or fresh minced ginger, or 1/4 teaspoon ground ginger 2 teaspoons cornstarch 1 pound large shrimp (16-20 count), shelled and deveined 1 small red bell pepper, cut into 1/2-inch pieces Instructions:  Preheat the oven to 400°F. Cut four 12-inch square pieces of aluminum foil and set aside.Drain the pineapple and reserve the juice in a large bowl. Whisk in the honey, soy sauce, ginger, and cornstarch. Add the pineapple chunks, shrimp, and bell pepper and toss to combine. Divide the mixture evenly and place in the center of each of the foil squares. Fold the foil and seal the edges with narrow folds. Place the packets on a baking sheet and bake until the shrimp is cooked through and the peppers are tender, about 10 minutes. Open the packets (be careful of the steam!), and serve immediately. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  160 calories; 13g fat (1g saturated; 0.3g omega-3); 350mg sodium; 18g carbohydrates; 1g fiber; 19g protein; 15% vitamin A; 50% vitamin C; 15% iron

Personal Shrimp Pizza with Tomato/Basil Number of Servings:  4 Ingredients:  1/2 lb. Ocean Garden® Mexican Shrimp, IQF, Peeled & Deveined - defrosted 2 lbs. Prepared pizza dough 2-3 Tbsp Olive oil Tomato/Basil Sauce 20 Plum tomatoes, cut in half 1 Medium onion, minced 4 Garlic cloves, minced 1/4 cup Butter 1 tsp Salt 1 tsp Sugar 1/4 cup Basil, fresh, julienned To Cook Shrimp 1/4 cup Butter 1/4 cup Olive oil 1/4 cup Dry white wine 1 Tbsp Parsley, finely chopped To Make Pizzas 1 1/2 cups Mozzarella or fontina cheese, shredded or crumbled 2 to 4 heads Garlic roasted, optional Instructions:  Divide dough into 4 equal portions. Roll, pull or stretch dough to make 7 or 8 inch circles. Brush individual pizza pans with olive oil and sprinkle with cornmeal. Place dough in pans and brush with olive oil. Bake crusts at 350 (F) for 8 minutes. Brush with oil and refrigerate until ready to make pizzas. Tomato/Basil Sauce Sauté tomatoes until soft and press through a sieve. Return tomato pulp to skillet with onion, garlic, butter, salt, sugar and thyme. Simmer until thickened, stirring occasionally. Sprinkle tomatoes with salt and pepper; add basil and set aside. To Cook Shrimp Rinse shrimp under cold running water, drain well and pat dry. Heat 1/4 cup butter and olive oil together, add shrimp and stir fry for one half of cooking time. (See link). Add wine and parsley. Cook remaining amount of time until shrimp are opaque. Remove shrimp; cool slightly. To Make Pizzas Spread prepared crusts with thin layer of tomato sauce. Top crusts with sliced tomato and basil mixture. Sprinkle with selected cheese. Bake at 425 (F) for 10 to 15 minutes. Top with shrimp and additional cheese. Return to oven until cheese melts. Serve immediately; with roasted garlic. Source: Courtsey of Ocean Garden