3 Simple seafood dishes

TIP Keep fresh seafood up to two days in a covered container in the back of the refrigerator (where it is coldest). 

SHRIMP WITH TOMATOES

1 1/2 pounds shrimp

4 cloves garlic, chopped

1/2 teaspoon salt

1/4 to 1/2 teaspoon crushed red pepper flakes

1 tablespoon olive oil

SEE PHOTOSGreat grilling recipes to try this Memorial Day

1 pound (about 5) plum tomatoes, cut in 1/4-inch dice

1/2 cup fresh basil leaves, cut in thin strips

1. Toss shrimp with garlic, salt and red pepper flakes.

2. Heat oil in a large nonstick skillet over medium high. Add the shrimp in a single layer; cook 11/2 minutes or until opaque on undersides. Turn the shrimp over and add the tomato to the pan. Cook, stirring occasionally, 2 to 3 minutes, until the tomato is falling apart and forms thick, chunky sauce. Stir in the basil and serve immediately. Makes 4 servings.

Nutritional analysis for each serving 177 calories, 24 g protein, 7 g carbohydrates, 3 g fiber, 5 g fat, 1 g saturated fat, 1260 mg sodium 

SCALLOP AND VEGETABLE SAUTÉ

4 teaspoons finely minced ginger, divided

3 cloves garlic, minced and divided

1/2 cup orange juice

2 tablespoons lemon juice

1 tablespoon honey

2 tablespoons light soy sauce

24 ounces large scallops

1 tablespoon sesame oil

4 ounces shiitake mushrooms, sliced

1 large red pepper, cut in 1/4-inch wide strips

1/2 pound snow peas

1/2 cup lower-sodium chicken or seafood broth

1. Combine half the ginger, half the garlic, orange juice, lemon juice, honey and soy sauce in a large bowl; toss with scallops and let sit at room temperature 10 minutes. Remove scallops from marinade (reserving marinade) and pat dry.

2. Heat oil in a large nonstick skillet over medium high. Add the scallops and cook 2 to 3 minutes on each side, until just opaque and golden. Remove from skillet.

3. Add the mushrooms and red pepper strips to the skillet; cook, stirring, until crisp-tender, about 3 minutes. Add the snow peas and cook until bright green, about 2 minutes. Add the reserved marinade and chicken broth; bring to a boil and cook 2 minutes. Add the scallops back to pan, cook 1 minute to heat through, and serve. Makes 4 servings.

Nutritional analysis for each serving 237 calories, 24 g protein, 24 g carbohydrates, 3 g fiber, 5 g fat, 1 g saturated fat, 986 mg sodium

FRESH CLAMS ON LINGUINE

8 ounces linguine

1 tablespoon olive oil

2 dozen little neck clams

4 cloves garlic, minced

1/4 teaspoon crushed red pepper flakes

2 plum tomatoes, chopped

1/3 cup white wine

1 cup lower-sodium seafood broth (or bottled clam juice)

2 tablespoons butter, cut in pieces

1. Bring a large pot of lightly salted water to a boil; add the linguine and cook according to package directions. Drain.

2. Meanwhile, heat oil in a large nonstick skillet over medium high; add clams, garlic and crushed red pepper and cook, stirring once or twice, for 3 minutes. Stir in tomatoes. Pour in wine and broth and bring to boil. Reduce heat, cover the pan and cook 5 minutes until clams open. Discard any clams that do not open. Remove from heat and swirl in butter until melted.

3. Toss the clams and sauce with the cooked linguine and serve immediately. Makes 4 servings.

Nutritional analysis for each serving 400 calories, 23 g protein, 48 g carbohydrates, 2 g fiber, 11 g fat, 4 g saturated fat, 231 mg sodium