Zuppa di Pesce e GamberoSeared Grouper & Shrimp Italian Soup with Creamed Grits Recipe courtesy of Health & Wellness Program Coordinator Laurel Blackerby, MS
- 1 lb. Louisiana grouper, divided into 4 filets
- 1/2 lb. Louisiana shrimp, peeled and deveined
- 2 tsp Trinity Seasoning blend
- 2 Tbsp avocado oil
- 1 tsp Cajun seasoning
- ½ c Diced green onion or parsley for garnish
- 3/4 c grits
- 1 c broth
- 2 c cream
- 1 cup Parmesan cheese, grated
- ½ tsp salt
- 2 cloves of garlic, minced
- 1 c white wine
- 1 c cream (of choice)
- 3 c broth
- 2 c tomato sauce
- 1 cup chopped tomatoes
- 1 cup cooked carrots
- 4 Tsp Trinity seasoning blend
- 1 Tbsp oregano
- 1 tsp ground fennel
- 1 tsp sugar
- In a saucepan, bring cream and broth to a light boil. Add grits and cook according to package directions. Add Parmesan and salt. Set aside.
- Meanwhile, saute garlic in a large pot. Deglaze with white wine.
- Add remaining ingredients and seasonings. Allow liquid to reduce by half.
- Use an emulsion blender or food processor to blend until desired consistency.
- Pat grouper filets and shrimp with a paper towel. Season with salt Trinity seasoning blend.
- Heat avocado in non-stick frying pan over medium, until oil is hot. Sear grouper filets 3-4 minutes each side until golden brown. Set aside.
- Sprinkle shrimp with Cajun seasoning and sear shrimp 1-2 min until shrimp curls and is opaque.
- Serve creamed Parmesan grits on the bottom of large soup bowls. Then, carefully, ladle 2 cups of soup mixture on top of the grits. Place grouper filet in the middle, with shrimp. Garnish with green onions or parsley and serve.
NUTRITIONServing size: 3 cups Servings: 6 Calories: 450 19g Fat (7g Saturated fat, 135mg Cholesterol.) 2070mg Sodium. 40g Carbohydrates (4g Fiber, 11g Total sugar.) 32g Protein.
- Lower Fat: Use fat-free half and half. 375 Calories. 8g Fat (4g Saturated fat, 96mg Cholesterol.) 2115mg Sodium. 45g Carbohydrates (4g Fiber, 12g Total sugar.) 31g Protein.
- Lower Carbohydrate: Substitute 3 cups of cauliflower rice for grits. Use low carb half and half alternative such as Califa Better Half, Unsweetened. 300 Calories. 12g Fat (6g Saturated fat, 90mg Cholesterol.) 2130mg Sodium. 19g Carbohydrates (4g Fiber, 7g Total sugar.) 28g Protein. The remaining carbohydrates are sourced from tomato and carrot and thus no further reductions are recommended.
- Lower Sodium: Use salt substitute and salt-free Cajun & Trinity seasonings. Use “ no salt added'' broth and tomato sauce to reduce sodium to 640mg.
- Dairy-free: Use vegan cheese and half and half such as Califa Better Half. 353 Calories. 11g Fat (5g Saturated fat, 78mg Cholesterol.) 1993mg Sodium. 37g Carbohydrates (4g Fiber, 11g Total sugar.) 26g Protein.
- Gluten-free: Ensure Cajun seasoning is gluten-free.
Shrimp Summer Salad with Cane Herb Vinaigrette
- 1 lb. Louisiana large shrimp, peeled and deveined
- 3 Tbsp Steen’s Cane Syrup
- 1⁄2 tsp Cajun seasoning
- 1⁄2 tsp crushed black pepper
- 3 Tbsp cane syrup
- 2 Tbsp balsamic vinegar
- 1 Tbsp Dijon mustard
- 1 Tbsp minced garlic
- 1 Tbsp fresh basil
- 1 Tbsp fresh oregano
- 2 tsp fresh thyme
- 1 tsp Cajun seasoning
- 1 (5oz) bag spring mix
- ½ c red onion, sliced
- 1 c strawberries, sliced
- ½ c blueberries
- ½ c feta crumbles
- ¼ c almond slices
- Combine shrimp, cane syrup, Cajun seasoning and black pepper in a bowl and marinate for 15 minutes.
- Meanwhile, make the vinaigrette dressing. In a medium size bowl whisk together cane syrup, balsamic vinegar, mustard, garlic, basil, oregano, thyme, Cajun seasoning, black pepper and salt until completely blended. Slowly whisk in olive oil in a steady stream until completely incorporated, set aside.
- In a sauté pan heat 1-tablespoon olive oil and sauté shrimp until browned; remove from pan and keep warm.
- Plate spring mix on 4 individual plates, and sprinkle each with remaining ingredients. Top with 4-5 shrimp. Serve with vinaigrette on the side.
NUTRITIONServing size: 1 salad Servings: 4 Calories 320. 9g fat (3g saturated fat, 162mg cholesterol.) 1,360mg sodium. 40g carbohydrates (4g fiber, 31g sugar.) 21g protein.
- Lower fat: Recipe is lower in fat as is.
- Lower carbohydrate: Use monk fruit or other sweetener alternative for cane syrup. Substitute grape tomatoes, halved, and diced Persian cucumber for strawberries and blueberries. 215 calories. 9g fat (3g saturated fat, 162mg cholesterol.) 1,343mg sodium. 12g carbohydrates (3g fiber, 5g sugar.) 21g protein.
- Lower sodium: Substitute crawfish tails for shrimp and salt-free cajun seasoning to reduce sodium to 524mg.
- Dairy-free: Use goat cheese or vegan cheese crumbles. 343 calories. 11g fat(5g saturated fat, 158mg cholesterol.) 1,318mg sodium. 40g carbohydrates (4g fiber, 31g sugar.) 24g protein.
- Gluten-free. Ensure Cajun seasoning is gluten-free.
Bang Bang Shrimp!
- 1 lb of medium shrimp, peeled and deveined
- 3 cloves garlic, minced
- 2 tsp paprika
- ½ tsp black pepper, or to taste
- 1 Tbsp olive oil
- ½ Tbsp fresh parsley
- ¼ c of mayonnaise
- ¼ c. Thai sweet chili sauce (in the asian isle)
- 1 clove garlic, minced
- Juice of 1 lime
- ⅛ tsp of crushed red pepper flakes, or to taste
- ¼ Tbsp onion powder
- Sprinkle the shrimp with the paprika, garlic, and pepper. Set aside to marinate.
- In a large bowl, mix together the mayonnaise, sweet chili sauce, garlic, lime juice, red pepper flakes, and onion powder. Set aside
- In a large skillet, on medium-high heat, cook shrimp in olive oil, stirring constantly until no longer pink- about 10 minutes.
- Transfer shrimp to the bowl of sauce mixture and toss well.
- Serve over a bed of mixed greens or corn maque choux. Garnish with parsley and serve.
NUTRITIONServing size: ½ cup. Servings: 4 251 calories. 15g fat (2g saturated fat, 151mg cholesterol.) 734mg sodium. 13g carbohydrates (1g fiber, 9g sugar.) 16g protein.
- Lower Fat: Use low-fat mayonnaise. Reduce oil to 2tsp. 183 calories. 7g fat (1g saturated fat, 148mg cholesterol.) 770mg sodium. 14g carbohydrates (1g fiber, 9g sugar.) 16g protein.
- Lower Carbohydrate: Use a sugar-free sweet chili sauce such as G Hughes brand. 216 calories. 15g fat (2g saturated fat, 151mg cholesterol.) 730mg sodium. 4g carbohydrates (1g fiber, 1g sugar.) 16g protein.
- Lower Sodium: There is no added salt in this recipe. Crawfish tails may be substituted for shrimp. 264 calories. 15g fat (2g saturated fat, 6mg cholesterol.) 307mg sodium. 12 carbohydrates (1g fiber, 9g sugar.) 21g protein.
- Dairy-free: Recipe is dairy-free as is.
- Gluten-free: Recipe is gluten-free as is.
Shrimp Toast with Remoulade
Complements of Chef John Reason, Consultant Chef of Delcambre Market Health & Wellness
- 4 slices of soft white bread
- 1 lb. Louisiana shrimp
- 1 tsp. red curry paste
- 1 Tbsp. crushed C'est Tout Trinity seasoning blend
- 1/2 tsp. crushed garlic
- toasted sesame seeds, to taste
- 1/2 c. mayonnaise
- 1 Tbsp. lemon juice
- 1/2 Tbsp. smoked paprika
- 1/4 tsp cayenne pepper
- 1 tsp. Cajun Maispalm seasoning
- 2 Tbsp. Dijon mustard
- 1 tsp. horseradish
- 1 clove of garlic, minced
- Preheat fryer to 350.
- In food processor, pulse shrimp, garlic, and curry paste until smooth paste forms.
- Fold in the C'est Tout into the paste.
- Lather paste onto the bread sealing the edges.
- Sprinkle sesame seeds on top of the toast.
- Slice diagonally to make 8 triangles (or cut into fourths for appetizer portion,) and fry at 350 until golden brown.
- Whisk all ingredients together in mixing bowl.
- Serve with shrimp toast in ramekin.
- Keep refrigerated when not in use.