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Disclaimer
Each individual requires their own specific amount of macronutrients. The measurements of the ingredients in these recipes are only a sample. To get optimal nutrition, be sure to measure or weigh out the ingredients to meet your macros. Enjoy!
BROILED SALMON WITH MUSTARD-MAPLE GLAZE
Ingredients
1 pound (480 g) salmon
1 tablespoon mustard, preferably Dijon
1 tablespoon maple syrup
Optional: juice of 1/2 a lemon, sprinkle of garlic powder
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Directions
1. Preheat the broiler. Place the salmon pieces on a broiler pan lined with foil (for easy cleanup).
2. In a small bowl, combine the mustard and maple syrup (and lemon juice and garlic powder). Spread on the salmon fillet.
3. Broil for 5 to 8 minutes (depending on the thickness of the salmon fillet) until the salmon is just cooked through and flakes easily when pierced with a fork.
Yield: 3 large servings
FISH AND SPINACH BAKE
Ingredients
10-ounce (300 g) frozen chopped spinach
2 ounces (60 g) shredded mozzarella cheese
1 pound (480 g) fish fillets salt, pepper, and lemon juice, as desired
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Directions
1. Preheat the oven to 400 °F (200 °C).
2. Thaw the spinach, and squeeze out excess moisture. Spread it on the bottom of a small baking dish.
3. Sprinkle with the cheese and top with the fish. Season as desired.
4. Cover with foil. Bake for 20 minutes or until the fish flakes easily.
Yield: 2 servings
SHRIMP AND SHELLS
Ingredients
6 ounces (175 g) pasta shells (or other pasta shape)
1 tablespoon margarine or olive oil
1 8-ounce (250 g) package frozen, peeled, and deveined shrimp
1/2 teaspoon chicken bouillon granules or 1 cube (or 1/2 tsp salt)
1 tablespoon cornstarch mixed into 1 cup (240 ml) milk, preferably low fat
2 to 4 tablespoons grated Parmesan cheese
Optional: 1 clove garlic, minced, or 1/8 teaspoon garlic powder; 2 tablespoons white wine; tomatoes and parsley for garnish
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Directions
1. In a large pot, cook the pasta according to package directions.
2. While the pasta is cooking, heat a large nonstick skillet, and add the margarine, and then the shrimp and chicken bouillon (or salt and garlic). Stir-fry for 3 to 4 minutes or until the shrimp turn pink.
3. Stir the cornstarch into the milk, then pour the mixture into the cooked shrimp. Cook, stirring constantly, until thick and bubbly. Stir in the cheese (and wine, as desired).
4. Add the cooked, drained pasta; toss to combine. Garnish with more Parmesan, tomatoes, and parsley, as desired.
Yield: 2 large servings
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TUNA PASTA SALAD
Ingredients
2 cups (300 g) uncooked pasta, such as small shells, elbows, or wagon wheels
2/3 to 1 cup (152 to 230 g) light mayonnaise
10-ounce (300 g) package frozen petite green peas
1 12-ounce (360 g) can of tuna
1 cup (160 g) celery, diced
1 cup (240 g) low-fat shredded cheddar cheese
1/4 to 1/2 cup (40 to 80 g) chopped onion, preferably red or Vidalia
2 tablespoons chopped sweet pickles
Salt and pepper, as desired
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Directions
1. Cook pasta according to directions. Drain and rinse under cold water.
2. In a large bowl, combine the mayonnaise, green peas (they will thaw during preparation), tuna, celery, grated cheese, onion, chopped pickle, and salt and pepper, as desired.
3. Add the drained pasta, mix thoroughly, chill, and serve.
Yield: 4 servings as a main dish (8 as a side dish)
SHRIMP MARINARA
Ingredients
1 28-ounce (840 g) can diced tomatoes that come seasoned with basil, garlic, and oregano
1/4 teaspoon red pepper
3 tablespoons olive oil
1 pound (480 g) raw shrimp, shelled and deveined
12 ounces (360 g) uncooked pasta, preferably whole wheat
Optional: 1 to 2 cloves minced garlic; 2 tablespoons parsley, cut fine
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Directions
1. Cook the pasta according to the package directions.
2. While the pasta water is coming to a boil, in a large skillet combine the olive oil, red pepper, and diced tomatoes. Heat to a low boil; then let simmer for 5 to 25 minutes while the pasta cooks.
3. Add shrimp and cook until just pink. Garnish with parsley, as desired.
4. Serve over pasta.
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Yield: 4 hearty servings
TUNA BAKED PASTA
Ingredients
2 cans tuna (in water)
100 g pasta
1/2 cup spinach
1 1/5 cup sweetcorn
1/2 cup broccoli
1/2 cup of mushrooms
1 tbsp garlic
1 tbsp mixed herbs
30 g cheddar cheese
Salt and pepper to taste
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Directions
1. Boil pasta
2. Empty cans of tuna into bowl and add spinach, sweetcorn, broccoli, mushrooms, garlic and herbs and mix.
3. Add pasta to bowl and mix.
4. Add cheese, salt and pepper on top and bake for 15-20 minutes in the oven at 400º F
5. Remove from oven when golden color
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Yield: 1-3 servings
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Resources
1. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook. Human Kinetics, Inc.. Kindle Edition.
2. Fleming, Y. (2017, May 12). High Protein Tuna Bake Pasta Recipe. Retrieved December 12, 2020, from https://www.muscleandstrength.com/recipes/high-protein-tuna-bake-pasta