seafood recipes

[marshalynne]

My fiance and I love seafood but find we become bored preparing it the same old ways. I would really appreciate any healthy recipes any of you have that you enjoy. We mainly have shrimp, scallops, haddock, salmon and tuna but are open to anything. Also, it doesn't have to be main course only, it can be side dishes as well. We would really appreciate it!

[Gail]

Hi Marshalynne,

If you scroll down a bit on the board, you'll find Deanna's lightened family recipe for Seafood Newburg and Vanessa's suggstions for salmon under Dinner for company. There's also cajun barbecued shrimp recipe under Mel's post Looking for Shrimp recipe June 22. In the event your browser doesn't automatically go back this far, reset to check out Jan's post June 15 which contains CL's recipefor Soft Shrimp Tacos with Tropical Tacos and a recommendation for the Indian Spiced Salmon from the June, 2000 issue.
Since I haven't been "cooking light" too terribly long, I can't give much feedback on seafood recipes beyond what I've seen here, but I can tell you there are some excellent recipes (some light, some not) at epicurious.com. The Seared Tuna with Green Onion Wasabi Sauce was excellent (and light) and the Cod with Miso Glaze and Wasabi Mashed Potatoes was also tasty. Since it's summer, maybe somebody can come up with some good seafood salads for you as well (I know Vanessa has some...)

Good luck and happy cooking!

[Mary Ann]

Here are 3 of our favorites---

Halibut Fillets with Teriyaki Sauce

Another white fish, such as grouper or haddock, can be substituted for the halibut

1/2 cup pineapple juice
3 tablespoons low-sodium teriyaki sauce
1 tablespoon honey
3/4 teaspoon cornstarch
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (cayenne)
2 tablespoons seasoned breadcrumbs
4 (6-ounce) halibut fillets, skinned (about 1 inch thick)
1 tablespoon vegetable oil

1. Combine pineapple juice through ground red pepper in a small bowl; stir well with a whisk. Set aside.

2. Combine breadcrumbs and halibut in a large zip-loc bag. Seal and shake to coat; set aside.

3. Heat oil in a large nonstick skillet over medium heat. Add filets; cook 4 minutes on each side or halibut flakes easily when tested with a fork. Remove halibut from skillet; seta side and keep warm.

4. Add teriyaki mixture to skillet. Bring to a boil; cook 1 minute, stirring constantly. Pour over halibut. Yield: 4 servings (serving size: 1 halibut fillet and 2 tablespoons sauce).

NUTRITIONAL INFORMATION: CALORIES 280 (24% from fat); FAT 7.4g (sat 1.2g, mono 2.1g, poly 3.1g); PROTEIN 36.9g; CARB 14.1g; FIBER 0.1g; CHOL 80mg; IRON 1.9mg; SODIUM 304mg; CALC 96mg

* Exported from MasterCook *

Orange-Honey Fish

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish Low Fat


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound fresh or frozen orange roughy,
grouper,cod,or other fish fillets
2 tablespoons finely chopped green onions
1 teaspoon finely shredded orange peel
2 tablespoons orange juice
2 tablespoons honey
1/2 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon pepper
orange slices -- optional

Thaw fish, if frozen. Pat dry. Cut into 4 serving-size portions. Measure thickness of fish.

For glaze, in a small bowl stir together onion, orange peel, orange juice, honey, salt and pepper.

Place fish on the unheated rack of a broiler pan. Brush some of the glaze over fish. Broil 4 inches from the heat (allow 4 to 6 minutes per 1/2 inch thickness) till fish just flakes with a fork, brushing occasionally with glaze. Garnish with orange slices, if desired.

Source:
"BH&G Low Fat Meals"

- - - - - - - - - - - - - - - - - - -

Per serving: 118 Calories (kcal); 1g Total Fat; (6% calories from fat); 17g Protein; 10g Carbohydrate; 23mg Cholesterol; 206mg Sodium
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates


Nutr. Assoc. : 4309 0 20141 0 0 0 0 0 0

* Exported from MasterCook *

Red-Hot Shrimp Kabobs

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Low Fat Seafood


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds large shrimp -- peeled and deveined
1/4 cup packed brown sugar
4 teaspoons cider vinegar
1 tablespoon salad oil
2 teaspoons chili powder
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon hot pepper sauce

In medium bowl, mix brown sugar through hot pepper sauce. Add shrimp; toss gently to coat. Cover and refrigerate, if desired.

Prepare grill. Thread shrimp onto all-metal skewers. Place kabobs on grill over medium heat. Cook for 8 to 10 minutes until shrimp turn pink and are tender, turning skewers frequently.

Source:
"adapted from Good Housekeeping magazine--early 1990's"

- - - - - - - - - - - - - - - - - - -

Per serving: 179 Calories (kcal); 4g Total Fat; (22% calories from fat); 23g Protein; 11g Carbohydrate; 173mg Cholesterol; 546mg Sodium
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates

NOTES : Green onions pieces, or leeks that have been parboiled for 5 minutes may be threaded on skewers with shrimp.

[Dana]

Hey! I love great seafood too! I have found when I get the dolldrumms with my regular recipes I spice it up a little! If you like spicy food, I've tried this on shrimp kabobs and salmon steaks.....It's a spice recipe forr Emeril's Essence...don't use too much or your mouth will pay!!!

Dana

Recipes courtesy of Emeril Lagasse

Emeril's "Essence" Creole Seasoning (also referred to as Bayou Blast)
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme

Combine all ingredients thoroughly.

Sprinkle on the essence and then rub or spitz with olive oil. I've grilled and broiled and they are both fantastic.


[This message has been edited by Dana (edited 06-26-2000).]

[Deanna]

Hey, Gail! Wasaaaaaaaaaaaaaaabi????

(Couldn't let this opportunity pass...) =^..^=

[Gail]

Originally posted by Deanna:
Hey, Gail! Wasaaaaaaaaaaaaaaabi????

(Couldn't let this opportunity pass...) =^..^=

Fine thanks. Wasabi with you? http://www.cookinglight.com/bbs/rolleyes.gif

Deanna, just FYI, if you're even considering checking out those recipes, you'll find them tame stuff for someone who enjoys exhaling fire. They're tasty but relatively tame. 'course there's nothing to stop you from pouring the coals to the wasabi, is there?

[lorilei]

The way I figure it, we can always use Emeril's recipe and double the cayenne... can't we, Deanna??

[SandyDee]

Here are a couple that I have enjoyed.

Crab and Asparagus Supreme

1 10 oz. pkg. frozen cut asparagus
1 cup sliced fresh mushrooms
1/4 cup finely chopped onion
1 tbls. margarine
1 tbls. cornstarch
1/4 tsp. salt
1/8 tsp ground nutmeg
dash pepper
1 cup skim milk
8 ounces fresh or frozen crabmeat,drained, "or" frozen crab-flavored, crab leg shaped fish pieces, cut into 1 inch pieces.
2 tbls. chopped toasted almonds
2 tbls. grated Parmesan cheese

Cook asparagus according to package directions; drain well. Set aside.

In medium saucepan cook mushrroms and onions in margarine till onion is tender but not brown. Stir in cornstarch, salt, nutmeg and pepper. Stir in milk all at once. Cook and stir till thickened and bubbly. Cook and stir for 1 minute more. Stir in crab and asparagus.

Spoon mixture into four individual au gratin dishes (or small casseroles)

In a small bowl stir together almonds and Parmesan cheese. Sprinkle atop casseroles.

Bake in a 400 degree oven for 10 minutes or till misture is heated through and cheese is browned. Makes 4 servings.

170 calories, 7 gr. fat.


Also another favorite:

Parmesan Baked Fish

4 4ounce fresh or frozen fish fillets (I like this with Salmon)
Nonstick cooking spray coating
1/3 cup reduced-calorie mayonnaise
2 tbls. grated Parmesan cheese
2 tbls. snipped fresh chives "or" sliced green onion
1/2 tsp white wine Worcestershire sauce

Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Spray a 10x6x2 inch baking dish with nonstick spray coating: set aside.

In a small bowl stir together mayonnaise, Parmesan cheese, chives or green onion, and oand Worcestershire sauce. Spread mayonnaise mixture over fish fillets.

Bake, uncovered, in a 450 degree oven for 12-15 minutes or until fish flakes easily when tested with a fork. Makes 4 servings.

176 calories 9 grams fat

Enjoy!!! I like both of these not just because they are tasty and quick but because they use ingredients that you would normally have around.

[Deanna]

Gail: EVERYthing tastes better with a little spice! (or a lot...)

and Lorilei...you are so right. Isn't it funny how you build up a tolerance to spicy food?

[Cindy Armstrong]

Here's a very easy and tasty recipe.

Take a few roma tomatoes, chop them up. Add a minced garlic clove or two, ~tbsp capers,~1/2 cup chopped green onions and salt and pepper. Now, take this mixture and put it on top of a salmon fillet. You can either wrap it up in tin foil and cook it on the BBQ( a hit at potluck BBQs) or you can cook it under the broiler.

[marshalynne]

Thanks everyone! We can't wait to try some of these! Especially the parm fish and tomato topped salmon...yummy!!

[Liane]

I just posted a recipe for Caesar Mahi-Mahi a little further down on the board under "dinner for company". It's a favorite in our house -- lot of garlic. Even non-fish eaters like it!

[Deanna]

Bringing to top for Melissa (Emeril's Essence recipe contained in this thread.)