Shari Duncan

Fish and Seafood

Is it Stew?, Chowder?, Bisque?… SHARI’s CRAB SOUP.

by on Jan.08, 2012, under Fish and Seafood, High Protein dishes, Recipes

Call it what you please…  A true treat your body (and taste buds) will love.

I just call it delicious.

I was in the mood for some crab bisque but traditional crab chowders and soups are loaded with saturated fats and calories from a combination of whole milk, canned creamed soups, butter and then more heavy cream.  With some very easy substitutions, I was able to prepare and enjoy a hearty, satisfying soup, without the excess calories.

The secret:  thicken the soup with a little corn and whole wheat flour!  And the best part: IT’S EASY TO DO and ready to eat in about 20 minutes.

I promise you will not miss all those calories and fat.

SHARI’S Tasty Crab Soup

  • 1 cup diced red potatoes (cooked), skin on.  (Use up leftovers or to save time, try Simply Potatoes)
  • 2 green onions, diced

    What?... a healthy "cream" based soup . You won't miss the calories and fat.

  • ½-3/4  cup creamed corn
  • 1 tbsp whole wheat flour
  • 1 tbsp olive oil
  • 1-2 tbsp butter
  • 2-2 ½ cups reduced fat milk
  • 1 cup chicken  broth
  • 1 tablespoon cooking sherry
  • Salt,  generous pepper (white and black), thyme
  • 16 oz lump crab meat
  • Hot Sauce (Optional)

Heat olive oil in a medium sauce pan.  Sauté diced potatoes and green onions until slightly browned over a med heat.  Add the flour, creamed corn and 1 tbsp of butter stirring constantly.  This will thicken and make a nice roux.  Reduce heat and gradually stir in the milk (1/2 cup at a time), the chicken broth, and spices.   Heat and stir,  to just before the point of boiling. Use a whisk if you prefer to prevent clumping and better blend the sauce.

Once all liquids have been added, stir in the crab meat and continue to stir.   Heat all the way through until hot, but not bubbly, stirring frequently.  Add sherry and hot sauce (if desired) just before serving.

I prefer my soup on the peppery side but adjust seasonings to your personal taste.

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FRESH & LIGHT: Penne Pesto with Shrimp

by on Jul.13, 2010, under Fish and Seafood, General Nutrition, High Protein dishes, Recipes

No time to cook healthy?  Think again.  You can ditch that excuse.

This is incredibly fast and easy to prepare. A main course meal from pan to plate in 15 minutes!   It is light, healthy, fiber and protein rich and bursting with flavor.  Try it.  Your taste buds will be very happy!

  • 2-3 cups cooked whole grain Penne Pasta (about ½ box)

    15 minute dinner that's high in protein, fiber but mostly high in flavor!

    15 minute dinner that's high in protein, fiber but mostly high in flavor!

  • 1 1/4 lb large shrimp, cleaned
  • 2 TBSP Olive Oil; Divided
  • Minced garlic (to taste)
  • 1 large red bell pepper, sliced
  • 1 large or 2 med fresh tomatoes, diced
  • 2-3 TBSP Pesto Sauce
  • ~3/4c white wine (I didn’t measure!)
  • Salt, red crushed pepper flakes, Basil, Italian Seasonings.

Prepare pasta al-dente according to directions. Drain and set aside.

Heat 1 Tbsp olive oil in large skillet or wok. Sauté the garlic, peppers, tomatoes over high heat until tender / crisp. (Approx 3-5 minutes).

Remove veggies from pan into bowl and set aside.

Add remaining olive oil and shrimp to pan and sauté, stirring frequently until shrimp just begins to turn pink.  Add pesto, dry seasonings and wine.  Stir often to mingle flavors. (Add more/less red pepper flakes to taste).

Return vegetables and 2-3 cups of prepared pasta to pan. Mix well.  Reduce heat, cover, and toss to allow flavors to mingle for 5-10 minutes.  Do not overcook shrimp!

Top with fresh romano/parmesan cheese if desired.


For extra credit!!: Add fresh chopped spinach or asparagus to recipe. This adds nutrients, flavor and color. (I didn’t have any on hand).

Serve with a fresh garden salad.

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Spicy Shrimp n Cabbage (featuring VitaminSpice)

by on Apr.28, 2010, under Fish and Seafood, Recipes, Supplementation

This dish has an unbelievable full flavor. It is high in protein and very low carb for a main course meal….which means this can be included on even the strictest of diets.

As prepared, each serving has under 15 grams of carbohydrates.  Feel free to add to the basic recipe with pea pods or water chestnuts or turn up the heat with more red pepper flakes.  Serve over brown or whole grain jasmine rice, if not on a carb restricted meal plan.  And it is stir fry, which means from pan to table in under 15 minutes!

  • 1 small/med head cabbage shredded
  • ~4-5 tsp olive oil (divided)

    Low Car, flavorful Main Dish... for even those on restricted meal plans

    Flavorful Main Dish... for even those on carbohydrate restricted meal plans

  • 1 small onion, julienned
  • 2 garlic cloves, minced
  • 1-1 1/2 lb med or large shrimp, peeled & deveined
  • 3-4 TBSP water
  • 2TBSP low sodium Soy Sauce
  • 4-8 oz fresh bean sprouts (or use canned)
  • 2 TBSP fresh Cilantro, minced (or 2 tsp dried)
  • ~1/4tsp VitaminSpice crushed Red Pepper Flakes
  • ~1/8tsp VitaminSpice Granulated Garlic


  1. Heat ~2tsp oil in skillet or stir fry pan.
  2. Stir fry cabbage, onion  over high heat for about 2 minutes, until tender. DO NOT OVERCOOK.
  3. Remove from heat and keep warm. Sprinkle with salt/pepper to taste.
  4. In same pan, add ~2-3 tsp oil and stir fry garlic briefly.  Add shrimp, water, soy sauce.
  5. When shrimp begins to turn pink, add bean sprouts.
  6. Sprinkle with cilantro and Vitamin Spice Garlic and Red Pepper Flakes. Stir well.
  7. Serve shrimp mixture over cabbage.

~4 servings

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About VitaminSpicevitspice

Blended from premium herbs and spices and packed with essential vitamins, minerals and anti-oxidants, VitaminSpice is all natural, 100% vegetarian and completely free of additives, preservatives, coloring, sugar, artificial sweeteners, calories and gluten. VitaminSpice can be sprinkled onto any food or beverage, and can be used at the end of the cooking process up to 200 °F. Available in a wide variety of traditional spices, including ground cinnamon, granulated garlic and ground black pepper, VitaminSpice’s new blends also come in several supplement formulas such as multivitamin, kids, joint and cardio.

VitaminSpiceTM is the pioneer of a new category of vitamin-enhanced seasonings and condiments within the $33 billion US functional food and beverage market. The inspired creation of a father and molecular biologist, VitaminSpice makes it easy for busy families to naturally boost the nutritional value of their meals with spices, seasonings and condiments that enliven the palate. VitaminSpice’s first product line of proprietary spice and vitamin blends offers a convenient and effective way to nourish the body, and is perfect for anyone who wants to enhance nutritional intake without the discomfort of swallowing vitamin pills. VitaminSpice is currently available online and in select retail outlets. For more information on how VitaminSpice is bringing spice to life, visit

**   For local orders, in the Brunswick, Georgia region you may also contact me through this website or via e-mail at

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TILAPIA Fish Tacos

by on Feb.28, 2010, under Egg and Main Course Ideas, Fish and Seafood, High Protein dishes, Recipes

I make this recipe year round – even during contest prep!

Tilapia is a very lean protein source, low in calories and contains NO carbohydrates.  Add Southwest spices and pan sear in olive oil.  Serve in a low carb, whole grain tortilla, & add desired toppings.

Dinner is served in less than 15 minutes!

Complete High Protein/low carb meal in 15 Minutes.!

Complete High Protein/low carb meal in 15 Minutes.!

Fresh or Frozen Tilapia Filets

1 TBSP olive oil or Non-stick spray

1 TBSP Lime Juice

Southwest Seasonings



Salt/Pepper (to taste)

_ _ _ _ _ _ _ _ _ _ _ _

1)      Heat Olive oil over med-high heat in non-stick pan.

2)      Add fresh or thawed tilapia filets.  Season generously with Southwest seasonings, cumin, cilantro and squeeze of lime.

3)      Cook approx 3-5 minutes, depending on thickness of fish. Flip filets when golden browned and season other side until browned on both sides.  Remove from Heat.

4)      Warm tortillas

Pan Sear 5-7 minutes per side, depending on thickness of Fillets

Pan Sear 5-7 minutes per side, depending on thickness of Fillets

5)      Fill Tortillas with 3-4 oz of tilapia and add desired toppings.



Fresh Veggies (I use Red/Green Peppers)

Sliced Avocado

Low fat, shredded cheese


Tilapia (cooked, dry heat), 3.5 oz (100g)

Calories:                                128 kcal
Protein:                                 26 g
Carbohydrate:                       0 g
Total Fat:                              3 g
Saturated fat: 1 g
Unsaturated fat: 2 g
Transfat: 0 g
Cholesterol:                          57 mg
Fiber:                                    0 g

Tilapia is an excellent lean protein, is low in calories and contains no carbohydrates.

Tilapia (cooked, dry heat), 3.5 oz (100g)

Selenium:                              54.40 mcg   (78% DV)
Vitamin B12:                        1.86 mcg     (31% DV)
Niacin:                                  4.74 mg       (24% DV)
Phosphorus:                          204.00 mg   (20% DV)

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How Healthy is Shrimp, Really?

by on Dec.13, 2009, under Fish and Seafood, General Nutrition

They may be small in size but shrimp is one of the most nutrient dense foods.

Shrimp is rich in several vitamins, especially B3, B12, and vitamin D, as well as having significant levels of omega 3 fatty acids. The proteins in shrimp are incredibly high-quality and low in fats, and a serving of shrimp contains significant levels of copper, zinc, magnesium, iron and phosphorus.

Very low in calories, high proteien, no carbs and virtually no fat. What’s not to love?

Nutritional Highlights

    small in size...but packed with nutrients

small in size...but packed with nutrients

Shrimp, 3 oz. (cooked, moist heat)

Calories: 84
Protein: 17.7g
Carbohydrate: 0.0g
Total Fat: 0.92g
Fiber: 0.0g
Excellent source of: Selenium and Vitamin B-12

Health Benefits

  • Shrimp is an excellent source of selenium, this neutralizes the injurious effects of free radicals which is the main cause of cancer and other degenerative diseases.
  • Shrimp is a very good source of vitamin D. This vitamin regulates the absorption of calcium and phosphorus, which is essential for strong teeth and bones.
  • Shrimp is a good source of vitamin B12. This vitamin is important for the proper brain function and essential for the formation and maturation of blood cells.
  • Shrimp is also a good source of omega-3 fatty acids which reduce the risk of cardiovascular problems because it reduces cholesterol in the blood.

Studies have shown that the high percentage of good fats in shrimp reduce the impact of cholesterol.

Although shrimp is a bit high in cholesterol, it is important to note that shrimp is especially low in saturated fat. It is now known that the amount of cholesterol in shrimp is about 130 mg per 3 oz of raw shrimp (about 12 large shrimp), there is minimal fat in the shrimp. The amount of cholesterol in an equivalent portion of regular ground beef is about 110 mg, and has about 20 grams of fat. Shrimp have high levels of valuable unsaturated fatty acids, which increase HDL cholesterol levels, which are the good cholesterol, so easting shrimp as a part of your diet can decrease your overall cholesterol.

So… get cooking with Shrimp … Recipes to follow!

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