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CARIBBEAN SCALLOPS

12 sea scallops1 tsp Caribbean jerk seasoning1 can (14.5-oz) black beans1 large tomato, chopped3/4 cup chopped red bell pepper1/2 red onion, chopped1 jalapeno pepper, seeded & chopped (clean hands good afterwards)1 cup cubed mango1/4 tsp ground cumin1 tbsp chopped cilantro2 tbsp lime juice2 tbsp canola oildash of saltfreshly ground black pepper to taste4 lime wedges Pat the scallops dry and …

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VEGGIE BAKED FLOUNDER

1/2 to 2/3 cup sliced green onions (depending on your taste for onion)1/2 to 34 cup sliced fresh white mushrooms (depending on your love of mushrooms)2 lbs flounder fillets*1 tsp dried marjoram1/2 tsp salt1/8 tsp lemon pepper (or black pepper)2 tbsp chicken broth2 tsp lemon juice1/4 cup shredded reduced-fat Mexican-style cheese1/4 cup whole-wheat bread crumbs2 tbsp butter, melted Preheat oven …

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GREEK SHRIMP SALAD

1 russet potato, cut into 1-inch cubes2 tsp finely chopped fresh oreganocanola oil nonstick cooking spray6 tsp lemon juice2 tbsp olive oil1/2 tsp flaxseed oil1 garlic clove, minced1/2 lb cooked, peeled, and deveined large shrimp1/2 small cucumber, halved lengthwise and sliced1 cup cherry tomatoes, halved1/2 small red onion, sliced3 cups shredded romaine lettuce Preheat oven to 425 degrees. Place the …

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ZUCCHINI & PEPPER SHRIMP

1/2 lb raw peeled and deveined shrimp1 medium zucchini, cut in half lengthwise; cut into 1/2-inch slices1 small red bell pepper, cut into bite-size chunks8 green onions, trimmed down to mostly the white Coat 4 skewers with nonstick cooking spray and thread the ingredients on the skewers alternating, shrimp, zucchini, pepper, onion. Sauce:2 tsp grated lemon rind2 tbsp lemon juice2 …

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VEGGIE SPAGHETTI WITH SHRIMP

6 ounces uncooked whole-wheat thin spaghetti1/2 lb raw peeled, deveined shrimp1 1/2 cups small broccoli florets1/2 cup tiny tomatoes, quarted16 pitted ripe olives, chopped1/4 cup fresh chopped basil2 tbsp olive oil2 tsp grated lemon peel2 garlic cloves, minced1/2 tsp salt1/4 tsp red pepper flakes Cook the spaghetti according to the package directions but leave out salt and butter or oil.  …

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MEDITERRANEAN SALMON SKILLET MEAL

3/4 cup chopped red onion1 tbsp minced garlic2 tsp sage2 tsp canola oil1 can (15 1/2-oz) cannellini beans, rinsed and drained1/2 cup fat-free, reduced-sodium chicken broth1/4 tsp salt3 cups fresh baby spinach2 tsp flaxseed oil4 (3 to 4-oz each) skinless salmon fillets dash of red pepper flakes, optional In a deep large skillet, combine the onion, garlic, all but 1/2 teaspoon …

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TOMATOES STUFFED WITH CRAB

4 large ripe tomatoes1 pkg (6-oz) frozen cooked crabmeat, thawed1/2 cup finely chopped celery1/4 cup fine dry bread crumbs2 tbsp snipped chives1/2 tsp dried basil1 tbsp lemon juice1 tsp Dijon mustarddash of freshly ground black pepperpinch of salt4 fresh lettuce leaves to sit tomatoes on4 fresh basil sprigs for garnish, if desired Cut about a quarter inch off the stem …

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TILAPIA WITH A TOUCH OF RED PEPPER

4 (1 lb total) tilapia fillets2 tbsp flour1/4 tsp crushed red pepper flakessalt & pepper to taste, optional1 tbsp canola oil In a shallow dish or pie plate, combine the flour and pepper flakes.  Stir in the salt and pepper, if using.  Coat the tilapia fillets in the flour mixture. Heat the canola oil in a large nonstick skillet over …

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SCALLOPS AND CAPERS SPAGHETTI

4-oz uncooked whole-wheat thin spaghetti3 tbsp extra virgin olive oil, divided1/4 tsp freshly ground black pepper1/2 tsp paprika1/2 cup grape tomatoes, halved1/4 cup finely chopped green bell pepper1/4 cup dry white wine (or chicken broth)3 tbsp capers, rinsed & drained2 tsp dried oregano1/4 tsp salt, optional1 lb fresh sea scallops, rinsed & patted dry Cook spaghetti according to the package …

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Tuscan Fish Stew – Just Like I Barely Remember Having in Italy

I spent a few days in Florence about 30 years ago, and while I don’t remember much, I do recall a few things that surprised me, with this Tuscan Fish Stew being the most delicious. I’d had similar stews before that, but what I found so interesting was how herbs like oregano, sage, and rosemary, which I considered “meat only” …

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