Linguine with Shrimp, Garlic, and Lemon

Linguine with Shrimp, Garlic, and Lemon is a deliciously beautiful and simple Italian supper that only takes about 30 minutes from start to finish. Perfect for a weeknight dinner, it's a great recipe to treat yourself after a long and stressful day.

The key to moist, tender shrimp is to be careful not to overcook them. Seafood is notorious for cooking up very quickly, especially little critters like scallops and shrimp, which you can take advantage of if looking for a quick meal. In this recipe, follow the visual cues and the shrimp will finish cooking off heat, giving you shrimp perfection.

If you can only find whole shrimp that is not peeled or de-veined at your grocery store, you will need to add

about 15 or so extra minutes to the prep time as you'll need to de-vein and peel the shrimp at home. I find the easiest way to do this is to use a sharp paring knife. Cut a shallow slit down the back of each shrimp. Pull the shell off and discard it. You should see a little black 'line'; that's the vein. With the tip of the blade, lift up and loosen the vein and pull it out. Touch it to the paper towel. It should stick, then you can easily move on to the next shrimp. Most grocery stores carry de-veined, easy peel shrimp, so hopefully you won't have to worry about this step anyway ;0)

If you love shrimp, you'll love this recipe. Shrimp scampi is definitely my favorite way to enjoy shrimp, and this recipe is a play on the scampi flavors with the addition of  pasta and  a light sauce to make it a great weeknight meal. Enjoy!

A few time saving tips: Mince the onion and press the garlic before you begin the recipe. The lemon can be squeezed (for fresh lemon juice) and parsley minced in step 4 while the pasta is cooking.


This recipe adapted from

Linguine with Shrimp, Garlic and Lemon

by The Goldilocks Kitchen

Prep Time: 5 minutes

Cook Time: 25 minutes

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Ingredients (4 to 6 servings)

• 1 and 1/4 pounds large shrimp (about 31 to 40) peeled and deveined
• salt and ground black pepper
• 1/8 teaspoon sugar
• 6 separate tablespoons unsalted butter
• 1 onion, minced
• 8 garlic cloves, minced or pressed
• 1/4 teaspoon red pepper flakes
• 2 cups low sodium chicken broth
• 2 teaspoons cornstarch, dissolved into 1 tablespoon of water
• 1 pound of linguine
• 3 tablespoons fresh lemon juice
• 1/4 cup minced fresh Italian flat leaf parsley (or regular parsley if flat leaf is not available)

Instructions

1. Set a large dutch oven or stockpot with 4 quarts of water over high heat on the stove for the pasta.

2. Pat shrimp dry with paper towels and sprinkle with a pinch or two of salt, a pinch of fresh ground pepper and the sugar to season it. In a 12 inch skillet, melt 2 tablespoons of butter over medium high heat until it's just beginning to turn brown. Add the shrimp, and arrange them quickly so they are in a single layer in the pan. Cook for 1 minute without moving them. Stir and continue to cook until they are spotty brown and just pink at the edges, about 30 seconds. Transfer the shrimp to a bowl and cover tightly with foil. Set aside.

3. Now add 2 more tablespoons of butter to the skillet until melted. Add the onion and a pinch of salt. Cook for about 5 or 6 minutes, and add the garlic and red pepper flakes, stir and cook for about 30 seconds, and add in 1/2 cup of broth. It will sizzle quite a bit, that's normal. As it boils, scrape any brown bits off the bottom of the pan. When it's nearly evaporated (about 2 minutes) add in the rest of the broth and the dissolved cornstarch mixture and simmer until slightly thickened, another 2 minutes. Remove the skillet from heat and set aside.

4. The pot of water for the pasta should be boiling at this point. Add the linguine and 1 tablespoon of salt to the water and cook, stirring often, until the pasta is al-dente. (There should be directions on the package for this.) You can take this time to squeeze the juice from the lemon and mince the parsley, stopping occasionally to stir the pasta. When the pasta is done, scoop out about 1/2 cup of pasta water and set aside. Drain the pasta and return it to the pot.

5. Add in the remaining two tablespoons of butter, lemon juice, parsley, sauce and reserved shrimp (including any shrimp juice that may have accumulated) into the linguine. Toss to combine. Season to taste with additional salt and pepper, adding the pasta water if needed to loosen the sauce. Serve immediately.

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Baja Fish Tacos

Low-Calorie Fish Tacos~ Perfect for a weeknight meal and full of flavor.
 Recipe adapted from the Biggest Looser ranch.

My Baja Fish Taco recipe marinates the fish with savory spices and lime juice. If you purchase pre-shredded cabbage and cheese, assembly is super fast. Each taco is only 140 calories! You'll enjoy making this simple recipe and feel good about eating healthy too.

I've had the fortunate opportunity to visit Cabo San Lucas, a city on the southern tip of Baja California in Mexico, while cruising down the Mexican coast. Sitting down at a table on the sandy beach, I ordered a plate of fish tacos. As I was relaxing under the umbrella, waiting for my food, some obnoxious announcer with a microphone from the bar next door ordered us all to move our tables off the beach immediately! 

He wanted a 'runway' for his contestants to race into the surf and see who could exchange their swimwear the fastest (hiding their naked parts in the water). Some of my friends were pretty upset and resisted moving; after all, we were there first! Well, they ended up getting into a yelling match with the announcer and before our food was ready we left the restaurant. (A tidbit of wisdom: never get into an argument with someone holding a live microphone.) Such a bummer, I was so looking forward to my fish tacos! I honestly wouldn't have minded moving off the beach, but I can understand why the others in my group were ticked off.

Long after returning home, I came across a recipe for fish taco's that sounded delicious and was low in calories. Baja Fish Tacos is my adaptation to a recipe originally made at the Biggest Looser ranch. The crazy story of what happened that afternoon long ago in Cabo gave rise to the name for this recipe. At the ranch they use whole grain tortillas but I prefer the traditional crunchy taco shell, which admittedly is the less healthy option (about the same in calories but higher in fat). However, these tacos are delicious and still on the healthy side with 140 calories per taco! 

Baja Fish Tacos

by The Goldilocks Kitchen

Prep Time: 30 minutes

Cook Time: 10 to 12 minutes

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Ingredients (8 tacos)

Fish

• 1 pound of orange roughy or other boneless, skinless fish fillet
• 3 tablespoons lime juice
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon chili powder

Tacos

• 8 crunchy taco shells or whole grain tortillas
• 1/2 avocado, diced and lightly mashed
• 1/2 cup tomato salsa
• 1/3 cup shredded low-fat Mexican cheese blend
• 4 tablespoons chopped fresh cilantro
• 1 and 1/2 cups finely shredded cabbage
• Hot sauce (optional)

Instructions

1. Place fish in a single layer in a dish. Sprinkle with lime juice, paprika, salt, pepper and chili powder. Cover and refrigerate for 20-30 minutes to marinate the fish.

2. Preheat the oven to 375 degrees. Place a large piece of aluminum foil on a rimmed baking sheet. Spray the foil with cooking spray. Place the fish on the foil in a single layer. Bend the edges of the foil up just a bit to create a shallow rim around the fish (to prevent fish juices from leaking out). Bake fish for 10 to 15 minutes or until internal temp reaches 145 degrees.

3. Divide the fish evenly between the 8 tacos. Divide the avocado, salsa, cilantro, cabbage and hot sauce also between each taco. Serve.

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Skinny Oven-Fried Fish with Tartar Sauce

This popular dish is great if you're looking for lots of flavor, but not lots of calories. Typical oven fried fish have anywhere from 500 to 700+ calories per serving and 50 grams of fat! This recipe for Skinny Oven-Fried Fish with Tartar Sauce is just 260 calories and 8 grams of fat per serving (two fillets and 3 tablespoon serving of tartar sauce). Gotta love it!

If you can afford the Halibut this recipe calls for, then go for it. (it's dad gum expensive!!) It's nice and meaty and doesn't release a whole lot of juice when baking, which can sometimes make a crust soggy. Personally I would go with a less expensive alternative like cod or Haddock. The photo above happens to be Swai, since it was on sale that day :0)

Skinny Oven-Fried Fish with Tartar Sauce cuts on the calories and fat in several ways. The fish is only breaded on the top and sides, since the bottom inherently will get soggy anyway, it's just eliminated. Next, the homemade tartar sauce is made with low-fat mayonnaise, and flavored fantastically with sweet pickles, capers, Worcestershire sauce, lemon juice and shallot. It's by far my favorite tartar sauce and I usually double it so I have lots left over for other fish recipes. The fish is then coated with the tartar sauce before being coated with the bread crumbs, so the sauce acts like a barrier to keep the moisture of the fish from ruining the crunchy baked crust. Plus the flavors of the sauce lend themselves to the fish too.

If you've never cooked with capers, or have never even heard of them,
then let me introduce you! I love discovering new foods, and capers

are one of my new favorites. Capers are little edible flower buds that are picked and pickled (by Peter Piper along with his peppers ha ha ha :0). They can be found growing all around the Mediterranean and are a popular ingredient for many ethnic dishes. They have quite a distinct taste, and I especially love them in this recipe and another I make for breaded lemon chicken (which will be appearing soon on the The Goldilocks Kitchen). Don't be afraid to try them! I find them in little jars along side the roasted red peppers and pickles at the grocery store. Make sure you purchase the ones in a brine solution, not packed in salt.

This is a great recipe to practice your chopping skills, since there are a lot of ingredients that need to be chopped finely. Use a very sharp chef's knife. It's actually safer than using a dull one. The blade is less likely to slip and cut you.

 Here is my fish operation: 1. Prepared Fish, 2. Flour Dredge, 3. Egg-Tartar sauce mixture, 4. Bread crumbs

This recipe can also double as a great make ahead freezer meal. Once you've breaded your fish, lay them out flat on a baking sheet lined with parchment or wax paper and place them in the freezer. Once they are frozen you can then gently place them in ziplock freezer bags. Bake them on the wire rack as instructed in the recipe, changing the temperature to 425 degrees and baking them for 30 to 35 minutes or until the fish is fully cooked. Here's a handy food temp chart courtesy of the FDA:

I hope you love this recipe and that it becomes a regular on your table. It's big on taste and small on calories. Enjoy it!

Skinny Oven-Fried Fish with Tartar Sauce

by The Goldilocks Kitchen

Prep Time: 40 minutes

Cook Time: 10 to 12 minutes

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Ingredients (4 to 6)

Tartar Sauce

• 1 cup low-fat mayonnaise
• 2 tablespoons finely chopped sweet pickles, plus 2 teaspoons juice
• 1 tablespoon drained capers, minced
• 2 teaspoons lemon juice
• 1 teaspoon minced shallot
• 1/2 teaspoon Worcestershire sauce
• Salt and pepper

Oven-Fried Fish

• 3 slices hearty white sandwich bred, torn into pieces
• 1/2 cup all-purpose flour
• 2 large egg whites
• 1 tablspoon Dijon mustard
• 2 teaspoons finely chopped fresh parsley
• 1/8 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 1/2 pounds Halibut or other white meat fish

Instructions

1. Whisk all ingredients for tartar sauce together in a bowl, adding a pinch of salt and ground pepper.

2. Pre-heat oven to 400 degrees. Pulse the bread in a food processor to make your own bread crumbs. Bake the bread crumbs on a rimmed baking sheet in the oven for about 6 to 8 minutes watching carefully and stirring often until golden.

Transfer the toasted bread crumbs to a shallow dish. In another shallow dish, combine 1/4 cup of tartar sauce, 1/4 cup of flour, egg whites, mustard, parsley, and cayenne pepper until fully incorporated. In a third dish, place the remaining 1/4 cup flour, salt and pepper and stir to evenly incorporate.

3. Once you are done baking the bread crumbs, raise the oven temperature to 450 degrees. Prepare to bake the fish by lining a rimmed baking sheet with aluminum foil. Place a wire rack inside the baking sheet over the foil and spray lightly with cooking spray. (Don't forget this step; it's important!)

Pat the fish dry with paper towels. One at a time, dredge fish fillets lightly in flour, then top and sides in the tartar-egg mixture, and lastly press top and sides into the bread crumbs. Transfer the fillet to the wire rack (crumb side up) and continue with the rest of the fillets. Just before popping them in the oven, spray them all lightly with cooking spray. Bake until the crumbs are golden brown and the fish is cooked through, 10 to 12 minutes. Serve with the remaining tartar sauce.

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Ginger-Maple Poached Salmon

Ginger-Maple Poached Salmon served with couscous and Maple Glazed Acorn Squash.

I have grilled, baked, fried and sauteed fish. Never have I poached it. 'Poached' is a fancy word for cooking in flavorful juices or water. This recipe was uncharted territory for me, but I am ever zealous to expand my knowledge and skills in preparing great food. Plus, this recipe was super fast, I made it in about 30 minutes, making this a great weeknight dinner. 

You'll find this recipe is actually quite simple and allows you to bake side dishes like Maple-Glazed Acorn Squash in the oven while you cook the main course on the stove top.  A 12 inch saute pan or frying pan with a well fitting lid is essential for this recipe. The fish is elevated from the pan bottom (so as not to scorch) by a simple trick; sliced lemon. The fish simmers and absorbs the flavors of your liquid while staying nice and moist. When you're finished cooking the salmon, simply boil down the liquid to concentrate the flavors and make a lovely pan sauce to drizzle over the fish.

Ginger-Maple Poached Salmon

by The Goldilocks Kitchen

Prep Time: 10 minutes

Cook Time: 20 minutes

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Ingredients (4 servings)

• 1 lemon
• 3 tablespoons maple syrup
• 3 tablespoons Ginger Beer
• 1 tablespoon Grey Poupon mustard
• 1 tablespoon cider vinegar
• 1 medium shallot, sliced thin (about 3 tablespoons)
• ¾ cup water
• 1 skinless salmon fillet (about 2 pounds) thickest part should be about 1 ½ inches
• 1 tablespoon unsalted butter
• 1 tablespoon minced fresh chives
• Salt and ground black pepper

Instructions

Slice the top and bottom of the lemon off. Slice the rest of the lemon into 8 to 10 thin slices (about ¼ thick). Arrange the lemon slices in rows in the bottom of a 12 inch skillet with a well fitting lid. There should be four rows, fit them however you can. (I usually place three rows vertically and the fourth horizontally above or below.) Whisk together the maple syrup, ginger beer, mustard, vinegar, shallot and water in a small bowl. Gently pour the mixture into the pan with the lemons.

Using a sharp knife, cut the fillet into four equal pieces. Place each piece of fish over a row of lemon slices, skinned side down, (the grey side) in the skillet and turn the heat to high. When the liquid has reached a simmer, turn the heat to low, cover and simmer until the sides of the fish are opaque and the center of the thickest part has reached 125 degrees. This can take anywhere from 11 to 16 minutes. Remove the pan from heat. Carefully remove the fish and lemon by using a flat spatula to slide under the lemons and remove both from the pan. Place on a paper towel lined plate and tent loosely with foil.

Return the pan to high heat and reduce the poaching liquid until about 2 tablespoons remains, 4 to 6 minutes. Remove the pan from the heat and whisk in the butter and chives. Season with salt and pepper to taste.

To serve: Place each fillet on a serving plate, lightly season with salt and pepper and drizzle pan sauce over top. Can be served with or without the lemon slices underneath.

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