Pan-Fried

These quesadillas are easy to make, chock full of good nutrition, and very tasty. The barbecue sauce adds a surprising kick of flavor. Number of Servings:  4 Ingredients:  8 ounces cooked shrimp, diced 1 orange bell pepper, roasted or grilled and finely diced 2/3 cup fresh or frozen corn kernels, thawed 1/2 cup reduced-fat shredded Cheddar cheese 2 tablespoons all-natural barbecue sauce Four 10-inch flour tortillas 2 teaspoons canola oil Instructions:  Combine the shrimp, bell pepper, corn kernels, cheese, and barbecue sauce in a bowl. Divide the mixture evenly and spread over half of each tortilla. Fold over, press down gently, and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add two of the quesadillas and cook until the tortillas become crisp and golden on the bottom, about 3 minutes. Flip the tortillas and cook an additional 2 minutes. Repeat with the remaining oil and quesadillas. Cut into quarters and serve. Source: Janice Newell Bissex, MS, RD Liz Weiss, MS, RDCofounders, Meal Makeover Moms.comImage Source: Susan Stevenson Fotolia.com Nutrition Information:  380 calories, 11g fat (3g saturated, 0.5g omega-3), 780mg sodium, 47g carbohydrate, 4g fiber, 23g protein, 25% vitamin A, 70% vitamin C, 20% calcium, 25% iron

Here is a great shrimp dish you can get on the table in a hurry. This a true crowd-pleaser. Shrimp contains many vitamins that are essential for life--celebrate! Number of Servings:  4 Ingredients:  8 ounces whole wheat blend rotini 1 tablespoon canola oil 1 large red bell pepper, diced into 1/2-inch pieces 1 pound small cooked shrimp (tail removed), fresh or frozen, thawed 1/3 cup peanut butter 1/2 cup boiling water 2 tablespoons lite soy sauce 1 tablespoon toasted sesame oil 1 tablespoon bottled or fresh minced ginger, or 1/2 teaspoon ground ginger 1/8 to 1/4 teaspoon crushed red pepper flakes Instructions:  Cook the rotini according to package directions. Drain,return to the saucepan,and set aside. While the pasta is cooking, heat the oil in a large nonstick skillet or Dutch oven over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. In a bowl, whisk together the peanut butter, water, soy sauce, sesame oil, ginger, and red pepper flakes until well blended. Add to the cooked red bell peppers along with the shrimp and heat through. Stir the shrimp mixture into the pasta, mix thoroughly, and serve. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  440 calories; 17g fat (3g saturated, 0.8g omega-3); 550mg sodium; 41g carbohydrates; 6g fiber; 31g protein; 25% vitamin A; 120% vitamin C, 15% iron

Try this recipe for a quick, elegant meal any night of the week! Number of Servings:  4 Ingredients:  1- 12 oz carton SeaPak® Shrimp Scampi (frozen) 1 bag (about 6-10 ounces) fresh baby spinach 1 can (14.5 ounces) diced tomatoes ½ of a 16 ounce package linguine, cooked and drained (about 4 cups) Grated Parmesan cheese Instructions:  Cook the shrimp in a 12-inch skillet for 6 minutes. Add the spinach and tomatoes. Cook and stir for about 5-6 minutes more or until the shrimp turn pink, and spinach wilts. Add pasta to the skillet and toss to coat. Portion onto plates and top with a sprinkle of parmesan cheese. Serve immediately. Source: SeaPak Shrimp Company

October is National Seafood Month – so catch the wave this month and start the healthy habit of eating seafood at least twice a week. So, indulge in our Shrimp in a Tequila Garlic Sauce dish to kick off the month! Celebrate a healthy lifestyle. Number of Servings:  1 Ingredients:  5 each Ocean Garden Mexican Shrimp U/10, peeled and deveined Salt, pepper, paprika ½ cup olive oil 2 cloves garlic, sliced 1 each jalapeno pepper, seeds and veins removed, diced ¼ each green pepper, seeds and veins removed, diced ¼ ounce parsley, chopped ½ each lime 2 ounces tequila Instructions:  Dry shrimp and sprinkle with salt, pepper and paprika. In a shallow casserole or sauté pan, heat olive oil and garlic together. When garlic starts to brown, add peppers and parsley. Stir to coat. Add shrimp and sear on one side. Turn shrimp and pour in tequila. Cook for 4 minutes until tequila reduces to dry. Remove and sprinkle with a little paprika and squeeze in a little lime. Source: Courtesy of Ocean Garden and Chef Chris Hollis, Blackstone Steakhouse in New York

Monterrey Shrimp Frittata Number of Servings:  4 Ingredients:  24 Ocean Garden Mexican White Shrimp Size 16/20, peeled and deveined with tail on Tossed in boiling water for 1 min., then cool in ice water. Shrimp should be half cooked. INGREDIENTS 3 cups salsa verde (recipe to follow) 4 cups black bean pico de gallo 1 cup sour cream (thinned and placed in squeeze bottle) 1 cup ancho chile mayonnaise (recipe to follow) 16 eggs (beaten) 16 green onions (cut into matchsticks and soaked in ice water to curl) SALSA VERDE 1 12oz. can of tomatillos (green tomatoes found in Hispanic grocery stores) 1 ½ bunch cilantro, chopped 1 Jalapeño pepper (seeds removed) Combine all in food processor and puree. BLACK BEAN PICO DE GALLO 4 cup black beans (cooked until soft, drain) ½ cup chopped cilantro 1 cup diced onion ½ cup lemon juice 1 cup diced tomatoes ½ cup chopped garlic In a mixing bowl, add all ingredients, toss, and let flavors blend ANCHO CHILE MAYONNAISE 1 cup mayonnaise 1 Tbsp. ancho chile paste or powder (available in Hispanic markets) Mix well in a bowl or food processor and put into squeeze bottle and chill. Instructions:  Preheat oven to 350 degrees. In a small non-stick omelet pan, place 2 tablespoons of butter or oil and heat until hot (not smoking). Ladle ¼ of the beaten egg, turn heat down, and place six shrimp in egg with tails curled towards the middle. Place pan in oven and cook until egg sets and shrimp are done. PLATING On a large dinner plate, pool ¼ of the salsa verde. Place shrimp frittata in the middle. Place 3 small rounds of black beans on every 1/3 of the plate. Place cooked matchstick onion in middle of the shrimp tails. Drizzle ancho mayonnaise and sour cream over oil. Source: Courtesy of Ocean Garden Chef Scott Boone Mill Creek Country Club Mill Creek, WA

Think Sweet! This is a simplified version of the restaurant favorite! Number of Servings:  4 Ingredients:  24 medium fresh Tropical™ Shrimp 3/4 cup flour 1/2 tsp. garlic & herb seasoning 1 egg, beaten 1/4 tsp. black pepper 1 cup shredded coconut vegetable oil for frying Instructions:  Preheat oil in a deep pan. Peel and devein the shrimp. Sprinkle shrimp evenly with seasoning blend and pepper. Place flour, egg and coconut in three small separate bowls. Dip the shrimp first in egg, then in flour and back in egg. Roll in coconut to coat completely. Drop coated shrimp in hot oil, taking care not to overcrowd pan. Fry until the shrimp is opaque and the coocnut is lightly browned and crispy. Serve immediately with your favorite dipping sauce. Source: Tropical Aquaculture Products, Inc.

Crispy Shrimp With Garlicky Sautéed Kale--So Good and Good For You! These shrimp are so crispy and succulent that they are a treat for your entire mouth. One of the secrets is to use panko or Japanese-style bread crumbs in the recipe. Number of Servings:  4 Ingredients:  1 pound jumbo shrimp, raw (16 to 20 count) 1 large egg, beaten 1 cup Panko (Japanese style) bread crumbs 1/4 cup grated Parmesan cheese 2 tablespoons ground flaxseed 1 tablespoon canola oil 1 tablespoon butter Instructions:  Peel shrimp, leaving tails intact. Starting at the tail end, butterfly shrimp by cutting down the middle to the underside of the shrimp without cutting through it. Remove and discard vein if necessary. Butterfly shrimp. Flatten each shrimp gently with a mallet or rolling pin. Set aside. Combine the bread crumbs, Parmesan, and ground flaxseed in a shallow bowl. Dip each shrimp in the egg, then coat evenly with the bread crumb mixture, and arrange on a plate. Heat the oil and butter in a large nonstick skillet over medium-high heat. Add the shrimp and cook until crispy and done, 1 to 2 minutes per side. You may need to cook the shrimp in two batches depending on the size of your skillet. Sautéed baby spinach * 1 tablespoon canola oil * 1/2 teaspoon bottled crushed garlic, or 1 garlic clove, minced * 9-ounces prewashed baby spinach (about 6 packed cups) * 2 tablespoons fresh or bottled lemon juice * Pinch of kosher salt Heat the oil in a large nonstick skillet or saucepan over medium heat. Add the garlic and kale and cook, stirring frequently until the kale wilts and is cooked, 3 to 4 minutes. Add the lemon juice and kosher salt before serving. Source: Janice Newell Bissex, MS, RD Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com. Nutrition Information:  (per serving) 290 Calories, 14g Fat, 3g Saturated Fat, 1.9g Omega-3 fat, 170mg cholesterol, 430 mg Sodium, 15g Carbohydrate, 4g Fiber, 26g Protein, 50% vitamin A, 25% vitamin C, 30% Iron

Impress your friends and family with this hearty shrimp dish. They don’t have to know how easy it is to make or how packed it is with good nutrition. Number of Servings:  5 Ingredients:  1 tablespoon all-purpose flour Pinch freshly ground black pepper 1 pound large shrimp (16-20 count), shelled and deveined 4 teaspoons canola oil, divided 1 pound sweet potato, peeled and cut into ¾-inch cubes One 14-ounce can lite coconut milk 2 tablespoons brown sugar 2 teaspoons red Thai curry paste One 8-ounce bag sugar snap peas, washed and trimmed 2 tablespoons lime juice (juice of 1 lime) ½ teaspoon kosher salt Zest of 1 lime, optional 3 cups cooked brown rice Instructions:  Combine the flour and pepper in a shallow bowl. Coat the shrimp in the flour mixture, shake off the excess and set aside. Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Cook the shrimp for 1 minute per side and transfer to a plate. Heat the remaining oil in the skillet over medium-high heat. Add the sweet potato and cook for 5 minutes, stirring frequently. Add the coconut milk, brown sugar, and curry paste, and bring the mixture to a boil. Reduce the heat, and simmer, covered, stirring occasionally, for 5 minutes. Add the sugar snap peas and continue simmering until the veggies are just tender, 3 to 5 minutes. Return the shrimp to the skillet along with the lime juice, salt, and lime zest as desired. Bring to a simmer and cook, uncovered, stirring occasionally, until the shrimp is cooked through, about 3 minutes. Season with additional salt and pepper to taste. Serve over the rice. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  (per serving) 390 calories, 11g fat (4.5g saturated, 0.6g omega-3), 410mg sodium, 51g carbohydrates, 5g fiber, 20g protein, 240% vitamin A, 35% vitamin C, 10% calcium, 25% iron

Number of Servings:  4 Ingredients:  Barbecued Shrimp 2 lbs Ocean Garden® Mexican Shrimp - 26/30 IQF P&D 3 tbsp Cajun Blackening Seasoning 3 tbsp Barbecue Spice ½ cup Pomace Olive Oil Grits 3 cups Chicken Stock ¾ cup Quaker Quick Grits dash Salt 8 oz Smoked Peppered Bacon, chopped 1 medium Onion, chopped fine 2 tbsp Chopped Fresh Garlic 1 cup Shredded Sharp Cheddar Cheese ½ cup Grated Fresh Parmesan Tasso Gravy ½ cup Butter 1 cup Tasso, sliced thin ½ cup Flour 1 tbsp Barbecue Spice ½ cup Half & Half 2 tbsp Chopped Parsley Instructions:  Season shrimp with blackening spice & barbecue spice. Heat large skillet till very hot over high flame, add oil and carefully add raw seasoned shrimp and toss quickly to blacken shrimp. When just done, remove to plate and set aside. In same skillet, add butter and Tasso and sauté for approximately 5 minutes over medium heat. Add flour and spice and stir to form a roux, continue to cook till roux is lightly browned and nutty in aroma. Add chicken stock & cream and stir till completely thickened; adjust thickness as needed with a little more cream if needed. When sauce is complete, add shrimp & parsley to sauce and hold warm till ready to serve. For the grits, sauté onions & bacon in skillet till caramelized and deeply browned, add garlic at the last to prevent garlic from burning. Place chicken stock in sauce pan and bring to a rapid boil, add grits and cook while stirring continuously till thickened. Remove from the heat and add cooked bacon & onions along with any pan juices and stir in cheddar cheese & parmesan. Adjust seasonings with salt & black pepper. To assemble, place a generous amount of grits in center of serving plate or bowl and top with creamy Cajun barbecued shrimp & Tasso gravy. Garnish with chopped scallions & a little extra cheddar cheese. Source: Courtsey of Ocean Garden and Chef Devin Levine CEC, Southern Hills Country Club in Oklahoma