Shrimp Scampi. Low carb.


For 4 servings-

  • 1 lb of shrimp deveined and no tails
  • 1/2 of the juice from a lemon
  • 2 tbsp of butter
  • 4 or 5 chopped garlic cloves
  • 2 tbsp of extra virgin olive oil
  • 1-2 tbsp of chopped fresh parsley (dried is fine if fresh is unavailable)
  • sea salt and pepper to taste
  • 1 pinch of red chili flakes
  • 1/2 cup of white wine
  1. Clean all shrimp. Remove tails and devein them.
  2. Heat olive oil and butter in a pan on medium heat.
  3. Once it’s melted, add in the wine, parsley, garlic, sea salt, pepper, chili flakes, and lemon.
  4. Bring to a quick boil and after that happens turn back to a simmer.
  5. Simmer wine mixture for 3-5 minutes.
  6. After that add pink to pan. Cook for about 5 minutes or until pink. Make sure you get both sides of the shrimp cooked. Don’t overcook or they will be rubbery!
  7. Serve immediately.

This is great. Super simple. 1 net gram of carb per serving.

Quick grilled lobster tails.

Heat grill to high.
Place a piece of foil on top of grill.
Take FROZEN lobster tails out of freezer.
Cover them with a bit of melted butter. You don’t need much.
Add meat side up to grill. Cook for 7 minutes.
Flip over and cook 4-5 more minutes.
Pull and eat!!! So good!




The Perfect Shrimp.

I have overcooked shrimp for a long time. I thought that they were supposed to taste like little rubber tires! I guess I finally learned how to cook them properly a year or so ago. I will let you in on my little secret.


Living in the Florida Keys I have a ton of fresh shrimp available to me. If you live near the water, OR you live near a nice seafood market you can trust I highly suggest picking up some fresh shrimp. How do you know it’s fresh? It will smell clean with a hint of the ocean. If it smells like bleach or off, do not buy it! You can always ask your fish monger to smell the product. I know it sounds weird  but I have been burned by a lot of seafood markets. You get home to find you have rotten shrimp. NOT COOL. If you can’t buy fresh shrimp, buy wild  frozen shrimp. Any wild shrimp will do.

Prepping shrimp is easy. If you are using frozen make sure you thaw it out completely before using.

  1. Peel shrimp. I take everything off including the tail.
  2. Take a sharp knife and run it gently along the top of the shrimp.
  3. Remove the sand vein (it’s pink or clear) and the dark colored vein (the poopy vein).
  4. Give shrimps a quick rinse.

Now you have shelled and deveined shrimp. All ready to cook.

In a large saute pan add 1 tbsp of coconut oil. You could use extra virgin olive oil, but it burns at a high temperature. Coconut oil gives the shrimp a lovely light taste.

Warm the coconut oil over a 5/6  medium heat pan.

While the oil is heating up, season shrimp. I just use sea salt and pepper.

Now you are ready! Add shrimp carefully to the hot pan.

Now this part is important. You only want to cook the shrimp 2-3 minutes on each side. TIME it.

After 2-3 minutes, carefully flip shrimp over so the other side can cook for another 2-3 minutes. Pull from heat immediately.

Serve on a bed of pasta, a salad or eat them plain. They are fantastic. Plump, juicy, and cooked perfectly. If you want to jazz it up add cilantro or lime after it’s cooked!

I promise once you cook them like this you will never overcook another shrimp again!


Veggie/Fish Bakes.

This recipe is super simple + super versatile.

  • Basically the idea is take a large square of tinfoil–
  • Place fish of choice
  • Seasonings of choice
  • Vegetables of choice inside
  • Make a pouch–and bake it until it’s nice and ready.

How simple is that? Bake at 350 degrees for 20 or so minutes or until fish flakes. There you have it. Protein, healthy carbs, and a simple dinner that can be prepped in 10 minutes or less.

Fresh fish is best, but frozen works just as well.  Mahi, Tuna, Salmon, Tilapia, Snapper, whatever you fancy.

When adding the vegetables part, think small. Chop all of the veggies you want to add in smaller pieces so everything can cook evenly.

Think Themes! You could have a mexican style fish with cilantro, peppers, onions, tomato and top it with avocado when it comes out of the oven. Or italian with tomatoes, garlic, basil. Get creative.

I went with an asian theme for this fish dish.303585_315312128569988_2069582468_n

I laid my tinfoil down, and placed a large boy choy leaf. Next I seasoned my fish with some sea salt, garlic, and pepper. After that I added some lemon. Now add the veggies.I went with garlic, ginger, red peppers, carrots, and broccoli. Lastly I added a tbsp of soy sauce over top of the whole thing.

It took about 25 minutes baking at 350. The vegetables were steamed just right, the fish was great, and it was something different.

GET CREATIVE. Can you think of a healthy fish/veggie bake that you could make right now? Share your ideas!


All you do is seafood.

Seafood in the morning. Seafood in the evening. Seafood at suppertime.

Yes friends. I take advantage of my amazing surroundings to eat fresh lovely seafood. I would say it’s my main source of lean protein. Some people are amazingly scared of seafood. Either they don’t know how to prepare it, or they tried some really crappy frozen shit that sucks. All I am saying is give seafood a try. It’s not all fishy tasting.

Even if you do not live near the water you can still find decent seafood. The trick is to buy wild frozen fish or usa caught shrimp. DO NOT EAT FARMED ANYTHING. I am talking farmed tilapia ( I have never found wild tilapia in my entire life) farmed salmon, shrimp from china, or anything that was grown on a “Farm”. You want WILD. Those pinkish farmed salmon filets you see at the grocery store behind the seafood department? Stay very very far away! If you have a nice seafood market near by go talk to the fishmongers. You should always make good friends with the fish guy! Be adventurous. Do not be afraid of the sea creatures.

Once you have picked out some nice wild seafood now you should do some research. Google preparation methods, recipes, or hell even what you are going to eat. My biggest tip is to not OVERCOOK seafood. Shrimp are not supposed to be shriveled up and rubbery. Fish is to flake, not to be so dry it tastes horrible. Of course raw is not good either, it just takes practice. You will become a pro in no time no matter what kind of seafood you choose to cook.

Am I suggesting going out and hunting for it? ABSOLUTELY if you have the resources. I never imagined being able to touch bait, bait a fishing rod, catch a crab, net a crab, or wrestle with a 2 lb crab, but those times have been some of the best in my entire life. If your loved one likes to fish…go with them! I promise it’s fun. Plus all the hard work is worth it. Free food and entertainment + exercise? Yes please.

Some people think it’s mean to kill sea creatures. Here are my thoughts. At least a creature under the sea is truly free. There are no fences, no boundaries, and I feel like they get to have a wonderful life just swimming around down there. I am a stickler for regulation and I truly support sustainable fishing. This means I never take undersized catches, and I release females.  I do my part so I can help to feed my family without guilt. Every single thing I catch is killed humanely and not wasted.

I encourage you to dig a little deeply here people. Try something new. It might suck. You might hate it. But maybe…just maybe you will fall in love with something new. Good luck!!!!

If you have any questions on seafood preparation please ask me in the comments!

Some Seafood Inspirations-197803_10151191640169942_898575635_n Some of the first Snapper I caught.582127_10151220955739942_1984043598_n Simple steamed shrimp in old bay. So simple.293057_10151360884179942_1257712023_n Snapper filets.298434_10151411249154942_1149895726_n Spider crab claw. Meat is so very sweet.183321_281645358603332_1377863606_n Seafood stew with clams, mussels, and shrimp.565060_284504614984073_348213789_n Asian marinated salmon.228094_284639321637269_1116600834_n Grouper filets!12658_293190954115439_1096227938_n Maine lobster, clams, stone crabs, and KW Pink shrimp.549062_295310067236861_1350844334_n Beloved Blue Crab.215967_300319883402546_7733809_n Smoked Salmon!306077_301816639919537_305871206_n More blues!379504_261271307264365_1007985060_n Fish Tacos.396237_279362462121916_1297991673_n Broiled Scallops.424341_314382745286554_1598823872_n Lemon Pepper tuna.417008_320665647991597_1792663884_n Chef Ron Browns inspire crabby bowtie pasta.533030_343126309078864_327387653_n Shrimp Cocktail.580267_346343792090449_1384373972_n Crab, Avocado, Mango stack.374033_348987371826091_2134137930_n Salmon over greens.521582_349194191805409_985284937_n Shrimp Miso soup.576347_353407531384075_62915780_n Smoked samon over sauted spinach.575229_353560954702066_1123957279_n Lemon basil pesto pasta with shrimps.579434_356018041123024_1268935755_n Crabby soup.578901_358031067588388_186419074_n Garlic mussels.380192_363740413684120_519732252_nSushi!!!


Here is a link to some of my seafood blogs/recipes. Good luck!

From sea to shining sea.

We struck out on crabs today, but got lucky to get these two colossal boys. I decided to whip up some crab cakes for lunch.20121210-160919.jpgSoaking in ice water.

20121210-160927.jpgCleaned and gutted. Ready for the steamer.

20121210-160936.jpgAll ready to be picked!

20121210-160944.jpgGetting picky with it.

20121210-160950.jpgEnded up about 5 oz.

20121210-160957.jpgMixed with secret ingredients. Not really. Ready to be broiled

20121210-162448.jpgAll ready.


Maryland Crab Cakes.

I have not made crab cakes in months, so I decided to take a stab at it. I used this recipe here with a few slight moderations.

I added basil, red and green diced peppers (for Christmas!!) extra old bay, and extra dijon mustard. They came out fantastic!!

Tip- After you make the mixture throw it in the fridge for 15-20 minutes. The mixture firms up and it’s easier to make the cakes!



New Jersey Style Blue Crabs.

Okay. Yes I am from Maryland. Yes I love Maryland. I grew up fetching fatty blue crabs off the dock in my backyard. Yes we steamed them. With lots of old bay. They were delicious. A typical crab feast in Maryland would consist of beer, cheese and crackers, pickles, vinegar, hot butter, extra old bay, friends, and of course paper towels and CRABS. When I moved down to the Florida Keys my heart still longed for my beloved blue crabs. I would have to settle for stone crabs. Still very tasty, but nothing like home.  Continue reading “New Jersey Style Blue Crabs.”

Shrooms and Mash.

For dinner I made stuffed crab mushrooms and caulimash. For the mushrooms I sauted mushroom stems, garlic, onion, spinach, and red bell pepper in a bit of extra virgin olive oil until soft. Once it was cooked through, I removed it from the heat and  I added a few tbsp’s of plain chobani greek yogurt to the mixture. I also added in the fresh blue crab meat. I seasoned the mixture with sea salt, garlic powder, and pepper. Once it was right I stuffed it into the mushroom caps, topped it with a bit of cheese, and baked at 375 for 20 minutes.

Here is the recipe for the caulimash. SO good!