Seafood 101: How to Cook All Types of Seafood in Many Ways [2 ed.] 9798376751459

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Seafood 101 How to Cook All Types of Seafood in All Types of Ways

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Table of Contents Simple Salmon Chowder 9 Grilled Salmon 12 Buttered Salmon 13 Parmesan and Tomato Salmon 14 Ginger Sesame Salmon 15 Lemon Dill Salmon 16 Ginger and Grapefruit Salmon 17 Raspberry Salmon 18 Honey Mustard Salmon 19 Louisiana Shrimp 22 Szechwan Shrimp 23 Maggie’s Favorite Shrimp Scampi 24 Cajun Grilled Shrimp 25 Basil Shrimp 26 Pleasant Shrimp 27

Grilled Shrimp 28 Shrimp Salsa 29 Shrimp Tempura 32 Traditional Greek Mussels 33 Naples Style Mussels 34 Elegant Dinnertime Mussels 35 Pacific Northwest Mussel Soup 36 European Style Mussels 37 Robust Mussel Soup 38 Authentic Italian Style Mussels 39 Japanese Mussels 42 Simple Portuguese Mussels 43 Mussels South East Asian Style 44 How to Make a Tuna Melt 45 Milanese Tuna 46 Homemade Japanese Tuna Roll Sushi 47 Homemade Blackened Tuna from Baton Rouge 48

Pleasantly Tasty Tuna 49 Tuna California Style 52 Yummy Tuna Pizza 53 Tuna Lunch Burritos 54 Tuna Cheese Burgers 55 Mediterranean Salad 56 Tuna Salad 57 Sesame Shrimp Soup 58 Basil Calamari Soup 59 Achiote Crab Soup 62 Anaheim Fish Soup 63 Classy Oregano Seafood Soup 64 Royal Asian Seafood Soup 65 Herbed Anchovies Soup 66 Tofu and Seafood Clash Soup 67 Bell Seafood Cassava Soup 68 Roasted Cherry Seafood Soup 69

Flame Broiled Scallops 72 Heirloom Scallops 73 Tastier Scallops 74 Romano Seafood Scampi 75 Buttery Citrus Scallops 76 Stovetop Scallops and Ramen 77 Elegant Risotto 78 Seafood Gratin 82 Chowder 101 83 Scallop Festival 84 Southern Fried Halibut 86 Country French Halibut 87 Minimalist Halibut 88 Halibut Holiday 89 Ballpark Halibut 92 Royal Treatment Halibut 93 Lemony Carrot Halibut 94

Hudson River Halibut 95 Summer Sunflower Halibut 96 Spicy Indian Style Halibut 97 5-Ingredient Halibut 98

Simple

Salmon Chowder

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 490 kcal Carbohydrates 26.5 g Cholesterol 104 mg Fat 25.9 g Protein 38.6 g Sodium 1140 mg

Ingredients 3 tbsps butter 3/4 cup diced onion 1/2 cup diced celery 1 tsp garlic powder 2 cups diced potatoes 2 carrots, diced 2 cups chicken broth 1 tsp salt

1 tsp ground black pepper 1 tsp dried dill weed 2 cans salmon 1 can evaporated milk 1 can creamed corn 1/2 pound Cheddar cheese, shredded

Directions 1. Cook onion, garlic powder and celery in hot butter until you see that the onions are tender before adding potatoes, salt, carrots, broth, pepper and dill, and bringing all this to boil. 2. Cook it covered for about 20 minutes before stirring in salmon, cheese, evaporated milk and corn. 3. Heat it up for a few minutes (2 to 4 mins) before serving.

Simple Salmon Chowder

9

GRILLED

Salmon

Prep Time: 15 mins Total Time: 2 hrs 31 mins Servings per Recipe: 6 Calories 318 kcal Carbohydrates 13.2 g Cholesterol 56 mg Fat 20.1 g Protein 20.5 g Sodium 1092 mg

Ingredients 1 1/2 pounds salmon fillets lemon pepper to taste garlic powder to taste salt to taste 1/3 cup soy sauce

1/3 cup brown sugar 1/3 cup water 1/4 cup vegetable oil

Directions 1. At first you need to set a grill at medium heat and put some oil before starting anything else. 2. Coat a mixture of salmon fillets, salt, lemon pepper and garlic powder with a mixture of soy sauce, vegetable oil and water in a plastic bag before refrigerating it for at least 2 hours. 3. Now cook salmon on the preheated grill for about 8 minutes each side. 4. Serve.

12

Grilled Salmon

Buttered

Prep Time: 5 mins

Salmon

Total Time: 30 mins Servings per Recipe: 4 Calories 262 kcal Carbohydrates 0.7 g Cholesterol 82 mg Fat 18.1 g Protein 22.8 g Sodium 254 mg

Ingredients 1 pound salmon fillets or steaks 1/4 tsp salt 1/2 tsp ground black pepper 1 tsp onion powder

1 tsp dried dill weed 2 tbsps butter

Directions 1. Set your oven at 400 degrees before doing anything else. 2. Coat salmon with salt, onion powder, pepper, butter and dill very thoroughly before placing it in the oven. 3. Bake this in the preheated oven for about 25 minutes. 4. Serve. 

Buttered Salmon

13

PARMESAN

and Tomato Salmon

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 955 kcal Carbohydrates 85 g Cholesterol 122 mg Fat 48.7 g Protein 41.9 g Sodium 631 mg

Ingredients 1 cup uncooked long grain white rice 2 cups water 2 1/2 tbsps garlic oil 2 fillets salmon salt and pepper to taste 1/2 tsp dried dill weed 1/4 tsp paprika to taste 2 fresh tomatoes, diced

1 1/2 tsps minced garlic 1 tsp lemon juice 3 tbsps diced fresh parsley 1/4 cup grated Parmesan cheese 2 tbsps butter 4 dashes hot pepper sauce Check All Add to Shopping List

Directions 1. Bring a mixture of rice and water to boil before cooking this at low heat for about 20 minutes. 2. Cook salmon seasoned with paprika, salt, dill and pepper in hot garlic oil for about 2 minutes before adding tomatoes, lemon juice and garlic, and cooking all this until the salmon is tender. 3. Stir in parsley, butter, Parmesan cheese, and hot pepper before cooking all this for another two minutes. 4. Pour it over cooked rice for serving.

14

Parmesan and Tomato Salmon

Ginger

Sesame Salmon

Prep Time: 10 mins Total Time: 2 hrs 18 mins Servings per Recipe: 5 Calories 664 kcal Carbohydrates 11.2 g Cholesterol 112 mg Fat 50.4 g Protein 40.9 g Sodium 1599 mg

Ingredients 1/4 cup balsamic vinegar 1/4 cup lemon juice 1/4 cup soy sauce 1 tsp salt 1 tbsp brown sugar 1 1/2 tsps ground ginger 1 tsp paprika 1 tsp black pepper

1 tsp crushed red pepper flakes 4 cloves garlic, minced 1/4 cup diced green onions 1 tsp sesame oil 1/2 cup peanut oil 8 skinless, boneless salmon fillets

Directions 1. At first you need to set a grill at medium heat and put some oil before starting anything else. 2. Coat salmon with a mixture of balsamic vinegar, red pepper flakes, lemon juice, pepper, soy sauce with salt, ground ginger, paprika, garlic, green onions, brown sugar, sesame oil and peanut oil in a plastic bag very thoroughly before refrigerating it for at least 2 hours. 3. Now cook salmon on the preheated grill for about 4 minutes each side. 4. Serve.

Ginger Sesame Salmon

15

LEMON

Dill Salmon

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 169 kcal Carbohydrates 2.1 g Cholesterol 50 mg Fat 6.7 g Protein 24.5 g Sodium 48 mg

Ingredients 1 1/2 pounds salmon fillet salt and pepper to taste 3 cloves garlic, minced 1 sprig fresh dill, chopped 5 slices lemon

5 sprigs fresh dill weed 2 green onions, chopped

Directions 1. Set your oven at 450 degrees and lightly oil the baking dish before doing anything else. 2. Coat salmon with a mixture of salt, dill, pepper, scallions and garlic very thoroughly before placing some lemon slices and a sprig of dill on top of the salmon. 3. Cover it up with aluminum foil before placing it in the oven. 4. Bake this in the preheated oven for about 25 minutes. 5. Serve

16

Lemon Dill Salmon

Ginger

and Grapefruit Salmon

Prep Time: 10 mins Total Time: 1 hr 50 mins Servings per Recipe: 1 Calories 221 kcal Carbohydrates 2.9 g Cholesterol 66 mg Fat 12.2 g Protein 23.4 g Sodium 1040 mg

Ingredients 1/2 grapefruit, juiced 3 1/3 ounces soy sauce 1/4 tsp salt 1/2 tsp garlic powder

1/4 tsp ground ginger 1 whole salmon fillet

Directions 1. Set your oven at 400 degrees before doing anything else. 2. Coat salmon with a mixture of grapefruit juice, ground ginger, soy sauce, garlic powder and salt before covering it with plastic wrap and refrigerating it for at least one hour. 3. Bake this in the preheated oven for about 40 minutes. 4. Serve.

Ginger and Grapefruit Salmon

17

RASPBERRY

Salmon

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 193 kcal Carbohydrates 19.4 g Cholesterol 41 mg Fat 5.4 g Protein 15.9 g Sodium 209 mg

Ingredients 2 (6 ounce) salmon filets, skin on 1/4 cup barbeque sauce 1/4 cup seedless raspberry jam

Directions 1. Set your oven at 400 degrees before doing anything else. 2. Coat salmon with a mixture of barbeque sauce and raspberry jam very thoroughly. 3. Bake this in the preheated oven for about 25 minutes, while brushing it with the same mixture after 15 minutes of baking time. 4. Serve.

18

Raspberry Salmon

Honey

Mustard Salmon

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 303 kcal Carbohydrates 9.2 g Cholesterol 75 mg Fat 19.2 g Protein 23.3 g Sodium 192 mg

Ingredients 1 tbsp butter, melted 1 tbsp vegetable oil 1 tbsp Worcestershire sauce 2 tbsps honey mustard

1 tbsp brown sugar 1 tbsp garlic powder 1 pound salmon fillet

Directions 1. The distance of your rack should be about 5 inch from the heat source before preheating you broiler. 2. Coat salmon with a mixture of melted butter, brown sugar, vegetable oil, Worcestershire sauce, honey mustard sauce, and garlic powder in a bowl very thoroughly before covering it up and refrigerating it for at least 45 minutes. 3. Now cook this salmon under the preheated broiler for about 12 minutes before letting it cool down for 5 minutes. 4. Serve.

Honey Mustard Salmon

19

LOUISIANA

Shrimp

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 166 kcal Carbohydrates 0.9 g Cholesterol 259 mg Fat 5g Protein 28 g Sodium 443 mg

Ingredients 1 tsp paprika 3/4 tsp dried thyme 3/4 tsp dried oregano 1/4 tsp garlic powder 1/4 tsp salt 1/4 tsp ground black pepper

1/4 tsp cayenne pepper, or more to taste 1 1/2 pounds large shrimp, peeled and deveined 1 tbsp vegetable oil

Directions 1. Coat shrimp with the mixture of paprika, garlic powder, thyme, oregano, salt, pepper, and cayenne pepper in a sealable plastic bag. 2. Now cook this shrimp in the hot oil in a skillet for about four minutes or until you see that it is no longer transparent from the center. 3. Serve.

22

Louisiana Shrimp

Szechwan Shrimp

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 142 kcal Carbohydrates 6.7 g Cholesterol 164 mg Fat 4.4 g Protein 18.3 g Sodium 500 mg

Ingredients 4 tbsps water 2 tbsps ketchup 1 tbsp soy sauce 2 tsps cornstarch 1 tsp honey 1/2 tsp crushed red pepper

1/4 tsp ground ginger 1 tbsp vegetable oil 1/4 cup sliced green onions 4 cloves garlic, minced 12 ounces cooked shrimp, tails removed

Directions 1. Combine water, crushed red pepper, ketchup, soy sauce, cornstarch, honey and ground ginger in a medium sized bowl and set it aside. 2. Cook green onions and garlic in hot oil for about 30 seconds before adding shrimp and mixing it well. 3. Now add sauce and cook until you see that the sauce has thickened. 4. Serve.

Szechwan Shrimp

23

MAGGIE’S

Favorite Shrimp Scampi

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 606 kcal Carbohydrates 35.5 g Cholesterol 247 mg Fat 30.8 g Protein 35.3 g Sodium 680 mg

Ingredients 1 (8 ounce) package angel hair pasta 1/2 cup butter 4 cloves minced garlic 1 pound shrimp, peeled and deveined 1 cup dry white wine 1/4 tsp ground black pepper

3/4 cup grated Parmesan cheese 1 tbsp chopped fresh parsley

Directions 1. Cook pasta in boiling salty water until tender before draining it. 2. Now cook shrimp and garlic in hot butter over medium for about three minutes before adding wine and pepper, and cooking all this for another 30 seconds. 3. Now combine pasta and shrimp in a bowl before adding cheese and parsley. 4. Mix it thoroughly before serving.

24

Maggie’s Favorite Shrimp Scampi

Cajun

Grilled Shrimp

Prep Time: 15 mins Total Time: 21 mins Servings per Recipe: 6 Calories 164 kcal Carbohydrates 2.7 g Cholesterol 230 mg Fat 5.9 g Protein 25.1 g Sodium 1226 mg

Ingredients 1 large clove garlic 1 tbsp coarse salt 1/2 tsp cayenne pepper 1 tsp paprika 2 tbsps olive oil 2 tsps lemon juice

2 pounds large shrimp, peeled and deveined 8 wedges lemon, for garnish

Directions 1. Set your grill at medium heat and put some oil on it. 2. Combine cayenne pepper, crushed garlic and salt, paprika, lemon juice and olive oil in a bowl very thoroughly. 3. Coat shrimp with this paste. 4. Cook shrimp on the preheated grill for about three minutes each side before transferring it to a serving dish and garnishing it with lemon wedges. 5. Serve.

Cajun Grilled Shrimp

25

BASIL

Shrimp

Prep Time: 25 mins Total Time: 1 hr 30 mins Servings per Recipe: 9 Calories 206 kcal Carbohydrates 2.4 g Cholesterol 244 mg Fat 10.2 g Protein 25 g Sodium 426 mg

Ingredients 2 1/2 tbsps olive oil 1/4 cup butter, melted 1 1/2 lemons, juiced 3 tbsps Dijon mustard (such as Grey Poupon Country Mustard™) 1/2 cup minced fresh basil leaves 3 cloves garlic, minced salt to taste

white pepper 3 pounds fresh shrimp, peeled and deveined Skewers

Directions 1. Set your grill at medium heat and put some oil on it. 2. Coat shrimp with the mixture of olive oil, mustard, melted butter, basil, lemon juice, salt, garlic and white pepper in a medium sized bowl before refrigerating it for at least one hour. 3. Thread these shrimp into skewers. 4. Cook shrimp on the preheated grill for about four minutes before transferring it to a serving dish and garnishing it with lemon wedges.

26

Basil Shrimp

Pleasant Shrimp

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 280 kcal Carbohydrates 3.1 g Cholesterol 231 mg Fat 19.9 g Protein 19.6 g Sodium 291 mg

Ingredients 1/4 cup butter 1 1/2 tsps minced garlic 1 pound peeled and deveined medium shrimp 1/4 cup chopped green onions 1/4 cup dry white wine

1/3 cup heavy cream 2 tbsps chopped fresh basil 2 roma (plum) tomatoes, chopped 1 pinch cayenne pepper, or to taste salt and pepper to taste

Directions 1. Cook shrimp, green onions and garlic in hot butter for about five minutes or until you see that it is no longer translucent from the center before setting shrimp aside and adding wine, cream, tomatoes, basil, and cayenne pepper. 2. Turn down the heat to low and cook for another ten minutes or until the sauce is thick enough. 3. Now add shrimp back into the pan before seasoning it with salt and pepper. 4. Cook until heated through before serving.

Pleasant Shrimp

27

GRILLED

Shrimp

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 6 Calories 273 kcal Carbohydrates 2.8 g Cholesterol 230 mg Fat 14.7 g Protein 31 g Sodium 472 mg

Ingredients 3 cloves garlic, minced 1/3 cup olive oil 1/4 cup tomato sauce 2 tbsps red wine vinegar 2 tbsps chopped fresh basil 1/2 tsp salt

1/4 tsp cayenne pepper 2 pounds fresh shrimp, peeled and deveined skewers

Directions 1. Set your grill at medium heat and put some oil on it. 2. Coat shrimp with the mixture of olive oil, cayenne pepper, basil, tomato sauce, salt, garlic and red wine vinegar in a medium sized bowl before refrigerating it for at least one hour. 3. Thread these shrimp into skewers. 4. Cook shrimp on the preheated grill for about three minutes each side before transferring it to a serving dish.

28

Grilled Shrimp

Shrimp Salsa

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 12 Calories 26 kcal Carbohydrates 1.7 g Cholesterol 29 mg Fat 0.4 g Protein 4.1 g Sodium 223 mg

Ingredients 1/2 pound salad shrimp 2 roma (plum) tomatoes, diced 1/2 red onion, diced 1/4 cup minced cilantro 1/4 cup fresh lime juice 1 tsp salt

1 tsp freshly ground black pepper 1 clove garlic, minced

Directions 1. Combine all the ingredients mentioned above very thoroughly in large bowl before wrapping it up with plastic wrap and refrigerating it for at least one hour. 2. Serve. 

Shrimp Salsa

29

SHRIMP

Tempura

Prep Time: 45 mins Total Time: 1 hr Servings per Recipe: 8 Calories 574 kcal Carbohydrates 15.7 g Cholesterol 124 mg Fat 48.3 g Protein 11.4 g Sodium 424 mg

Ingredients 1/2 cup rice wine 1/4 tsp salt 1/2 pound fresh shrimp, peeled and deveined 2 quarts oil for deep frying 1/4 cup all-purpose flour 1/3 cup ice water 1/4 cup cornstarch

1 egg yolk 1/4 tsp salt 1/4 tsp white sugar 1 tsp shortening 1/2 tsp baking powder

Directions 1. Coat shrimp with the mixture of rice wine and salt before refrigerating for at least 20 minutes. 2. Combine all-purpose flour, white sugar, ice water, cornstarch, egg yolk, salt, shortening and baking powder in a medium sized bowl. 3. Coat shrimp with this flour mixture before deep frying it in the hot oil for about 2 minutes or until you see that it is golden brown from all sides. 4. Drain with the help of paper towel. 5. Serve.

32

Shrimp Tempura

Traditional

Greek Mussels

Prep Time: 35 mins Total Time: 1 hr Servings per Recipe: 6 Calories 192.6 Fat 7.3g Cholesterol 41.8mg Sodium 499.0mg Carbohydrates 11.6g Protein 16.2g

Ingredients 1 1/2 lbs black mussels, cleaned and debearded 1/2 C. dry white wine 3 sprigs fresh thyme 1 bay leaf 1 tbsp olive oil 1 large onion, finely chopped 1 garlic clove, finely chopped

14 oz. ripe tomatoes, peeled and very finely chopped 2 tbsp tomato paste 1/2 tsp sugar 1 tbsp red wine vinegar 2 1/4 oz. feta cheese, crumbled 1 tsp fresh thyme leave

Directions 1. In a large pan, add the wine, bay leaf and thyme and bring to a boil. 2. Add the mussels and simmer, covered for about 4-5 minutes. 3. With a slotted spoon, transfer the mussels in a bowl and discard any unopened mussels. 4. Discard the top half shell from each mussel. 5. Strain the cooking liquid in a bowl. 6. In a pan, heat the oil on medium heat and sauté the onion and garlic for about 3 minutes. 7. Stir in the garlic and sauté for about 1 minute. 8. Stir in the reserved cooking liquid and increase the heat, then bring to a boil. 9. Boil for about 2 minutes and stir in the sugar, tomatoes and tomato paste. 10. Simmer for about 5 minutes and add the mussels on medium heat. 11. Cook for about 1 minute. 12. Serve with a topping of the feta and thyme. 

Traditional Greek Mussels

33

NAPLES STYLE

Mussels

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 512.9 Fat 34.8g Cholesterol 124.6mg Sodium 1002.0mg Carbohydrates 11.2g Protein 27.6g

Ingredients 2 lbs mussels, cleaned and debearded 1 C. white wine 1/2 C. salted butter 5 garlic cloves, coarsely chopped 2 tbsp olive oil 1 tbsp parsley paste 1 tbsp italian seasoning 1/8 tsp crushed red pepper flakes

1/4 tsp salt 1/4 tsp black pepper

Directions 1. In a nonstick pan, heat the oil and sauté the garlic till tender. 2. Meanwhile in a large pan, add the mussels, butter, wine and cooked garlic and simmer, covered on medium heat. 3. Discard any unopened mussels. 4. Stir in the remaining ingredients and simmer for about 2 minutes. 5. Serve with the bread.

34

Naples Style Mussels

Elegant

Dinnertime Mussels

Prep Time: 30 mins Total Time: 44 mins Servings per Recipe: 4 Calories 907.7 Fat 32.8g Cholesterol 81.7mg Sodium 1055.9mg Carbohydrates 96.5g Protein 42.8g

Ingredients coarse salt 1 lb spaghetti 2 tbsp extra virgin olive oil 1/2 lb chorizo sausage, cut in half lengthwise, then sliced into half-moons 1 small red onion, chopped 3 garlic cloves, chopped 1 celery rib, finely chopped 1 small carrot, peeled and finely chopped 1 tbsp fresh thyme leave, chopped

coarse black pepper 1 C. dry white wine 1 (15 oz.) cans diced fire-roasted tomatoes ( Muir Glen brand) 1 lb mussels, scrubbed 1/2 C. fresh flat leaf parsley, coarsely chopped crusty bread

Directions 1. In a large pan of lightly salted boiling water, cook the pasta according to package's directions. Drain well. 2. Meanwhile, in a large skillet, heat oil on medium heat. 3. Add chorizo and cook for about 2 minutes. 4. Stir in the carrots, onion, celery, garlic, thyme, salt and black pepper and cook for about 5 minutes. 5. Stir in the tomatoes and wine and bring to a gentle simmer. 6. Add in the mussels and cook, tightly covered for about 4-6 minutes. 7. With a slotted spoon, place the mussels in a bowl and cover with foil paper to keep them warm. 8. In the skillet, add the pasta and parsley and toss to coat well. Cook for about 1 minute. 9. Place the pasta mixture in serving plates and top with the mussels. 10. Serve alongside crusty bread. Elegant Dinnertime Mussels

35

PACIFIC

Northwest Mussel Soup

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 575.1 Fat 31.5g Cholesterol 168.7mg Sodium 1394.6mg Carbohydrates 29.9g Protein 37.8g

Ingredients 5 lbs mussels, in shells, cleaned and debearded 1 C. dry white wine or 1 C. water 1 lb thin-skinned potato 1 onion ( 1/2 lb.) 1 stalk celery ( 3 oz.) 2 tbsp butter or 2 tbsp margarine 2 tsp curry powder

1 1/2 tsp dried basil 1 (28 oz.) cans tomato sauce 2 C. whipping cream salt and pepper

Directions 1. 2. 3. 4.

Discard the mussels that will not close after a light tap In a large pan, add the mussels and wine on high heat and bring to a boil. Reduce the heat to medium and simmer, covered for about 5-8 minutes. Arrange a strainer over a large bowl and drain the mussels, reserving the liquid in the bowl. 5. In the same pan, melt the butter on medium heat and cook the celery and onion for about 6-8 minutes, stirring occasionally. 6. Stir in the basil and curry powder and cook for about 30 seconds. 7. Stir in the reserved cooking liquid, potatoes, cream and tomato sauce and increase the heat to high. 8. Bring to a boil and then reduce the heat to low. 9. Simmer, covered for about 30 minutes, stirring occasionally. 10. Remove the mussels from the shells and add in the soup. 11. Simmer for about 3-5 minutes. 12. Season with the salt and black pepper and serve. 36

Pacific Northwest Mussel Soup

European Style

Prep Time: 10 mins

Mussels

Total Time: 30 mins Servings per Recipe: 3 Calories 804.3 Fat 33.3g Cholesterol 153.3mg Sodium 1440.9mg Carbohydrates 70.2g Protein 54.9g

Ingredients 1 kg mussels, in shells 2 onions, medium (cubed) 1 tbsp canola oil 1 carrot, large (cubed) 2 celery ribs, large (cubed) 2 potatoes, medium size (cubed) 50 g butter 1⁄2 C. flour, standard (plain)

2 C. milk 2 C. fish stock salt and pepper parsley, chopped

Directions 1. 2. 3. 4. 5. 6. 7.

In a large pan, add 2 C. of the water and bring to a boil. Add the mussels and cook till all the mussels have opened. With a slotted spoon, transfer the mussels into a bowl. Remove the mussels from the shells and discard the beards. Cut the mussels into small cubes and reserve any liquid of mussels. Strain the cooking liquid and reserve it. In a pan, heat the oil on medium heat and cook the onion till browned, stirring continuously. 8. Stir in the celery, potato, carrot and reserved cooking liquid and cook till the vegetables become tender. 9. In a large pan, melt the butter and stir in the flour. Add the milk and bring to a boil, beating continuously. Add the broth and again bring to a boil, beating continuously. 10. Remove from the heat and immediately, stir in the vegetable mixture, seasoning and 1/3 of the cooked mussels with their liquid. 11. Serve with a topping of the remaining mussels and parsley. European Style Mussels

37

ROBUST

Mussel Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 329.3 Fat 7.2g Cholesterol 68.9mg Sodium 634.3mg Carbohydrates 39.3g Protein 27.4g

Ingredients 2 bacon, chopped (slices of) 1 C. onion, chopped 3⁄4 C. celery, chopped 3⁄4 tsp thyme, chopped 2 C. red potatoes, diced 2 (8 oz.) bottles clam juice 2 C. fresh corn kernels 20 mussels, scrubbed and debearded

3⁄4 C. half-and-half 1⁄2 C. low-fat milk 3 tbsp all-purpose flour 2 (6 1/2 oz.) cans minced clams, liquid reserved 1⁄4 tsp salt fresh thyme sprig

Directions 1. 2. 3. 4.

Heat a large Dutch oven on medium heat and cook the bacon for about 5 minutes. Stir in the celery, onion and chopped thyme and cook for about 8 minutes. Add clam juice and potatoes and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 9 minutes, stirring occasionally. 5. Stir in the mussels and corns and bring to a boil. 6. Simmer, covered for about 5 minutes. 7. Discard any unopened mussels. 8. In a bowl, mix together the milk, half-and-half and flour and beat till well combined. 9. Add the clams and flour mixture in the pan and stir to combine. 10. Simmer for about 2 minutes. 11. Stir in the salt and 2 tbsp of the reserved clams liquid and remove from the heat. 12. Serve with a garnishing of thyme sprigs.

38

Robust Mussel Soup

Authentic

Italian Style Mussels

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 471.3 Fat 26.5g Cholesterol 6.3mg Sodium 446.2mg Carbohydrates 49.0g Protein 11.6g

Ingredients 1/2 C. basil 1/2 C. Italian parsley 1/2 C. walnuts 1/4 C. olive oil 2 minced garlic cloves 2 tbsp lemon juice 1/2 tsp salt 8 oz. angel hair pasta 2 chopped mezzetta sweet red cherry peppers

1 chopped tomato 1/8 C. sun-dried tomato packed in oil 2 tbsp crumbled feta cheese 1/8 C. chopped olive, of your choice 1 tsp capers 3 2/3 oz. smoked mussels pepper

Directions 1. For pesto in a food processor, add walnuts, fresh herbs, garlic, lemon juice, olive oil and salt and pulse till smooth. 2. Prepare the pasta according to package's directions. 3. In a large serving dish, place the pesto, pasta and remaining ingredients and toss to coat well.

Authentic Italian Style Mussels

39

JAPANESE

Mussels

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 6 Calories 4.8 Fat 0.4g Cholesterol 1.3mg Sodium 1.5mg Carbohydrates 0.1g Protein 0.1g

Ingredients 2 dozen frozen mussels on the half shell, thawed 1 1/2 tbsp half-and-half 1 C. japanese mayonnaise, Kewpie brand 1 -1 1/2 tsp sriracha sauce

1 1/2 tbsp masago smelt roe instant dashi stock, pellets fresh lemon, for garnish

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

42

Set your oven to broiler. Detach the mussels from the shells and again place in the shells. In a baking dish, place the mussels. In a bowl, add the Hon Dashi pellets and half-and-half and stir till dissolved completely. Stir in the mayonnaise and Sriracha till smooth. Add the roe and slowly, stir to combine. Divide the mixture over each mussel evenly. Cook under the broiler for about 15 minutes. Serve with a drizzling of the lemon juice.

Japanese Mussels

Simple

Portuguese Mussels

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 388.0 Fat 19.2g Cholesterol 63.5mg Sodium 1033.3mg Carbohydrates 11.3g Protein 29.6g

Ingredients 2 lbs fresh mussels, scrubbed and bearded 1/4 C. olive oil 4 garlic cloves, minced 2 C. chicken broth

1 C. red wine fresh parsley, for garnish

Directions 1. 2. 3. 4. 5. 6.

Discard the mussels that will not close after a light tap. In a Dutch oven, heat the oil on medium heat and sauté the garlic for about 5 minutes. Add the wine and broth and bring to a boil. Add the mussels and simmer, covered for about 2-3 minutes. Discard any unopened mussels. Serve with a garnishing of the parsley.

Simple Portuguese Mussels

43

MUSSELS

South East Asian Style

Prep Time: 8 mins Total Time: 15 mins Servings per Recipe: 4 Calories 285 Fat 9g Cholesterol 20g Sodium 30g Carbohydrates 285 Protein 9g

Ingredients 1 tbsp peanut oil 3 medium shallots, thinly sliced 2 tbsp sliced peeled fresh ginger 4 cloves garlic, smashed 1 stalk fresh lemongrass, sliced and smashed 1 serrano or Thai bird chili, minced with seeds 1/2 C. water 2 tbsp Southeast Asian fish sauce

1 tbsp light brown sugar 4 dozen large mussels, rinsed and beard removed 1/4 C. freshly squeezed lime juice, plus wedges for garnish 3 tbsp fresh cilantro leaves 3 tbsp fresh mint leaves

Directions 1. In a large skillet, heat the oil on medium heat and stir fry the shallots, garlic, ginger, chili and lemongrass for about 3 minutes. 2. Stir in sugar, fish sauce and water and bring to a gentle simmer. 3. Add the mussels and simmer, covered for about 5 minutes. 4. Discard any unopened mussels. 5. Stir in the mint, cilantro and lime juice. 6. Serve with a topping of the lime wedges.

44

Mussels South East Asian Style

How to Make

Prep Time: 15 mins

a Tuna Melt

Total Time: 25 mins Servings per Recipe: 8 Calories 483 kcal Fat 27.7 g Carbohydrates 34.1g Protein 24.5 g Cholesterol 41 mg Sodium 716 mg

Ingredients 1 (1 lb.) loaf French bread 1 small sweet onion, peeled and diced 1 (12 oz.) can tuna, drained 2 C. mozzarella cheese, shredded

1 C. mayonnaise

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a bowl, add the sweet onion, drained tuna, mozzarella and mayonnaise and mix till well combined. 3. Spread the tuna mixture over the French bread slices to form a sandwich. 4. Arrange the sandwiches onto a cookie sheet. 5. Cook in the oven for about 10 minutes.

How to Make a Tuna Melt

45

MILANESE

Tuna

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 607 kcal Fat 25.4 g Carbohydrates 69.6g Protein 27.5 g Cholesterol 35 mg Sodium 853 mg

Ingredients 3 tbsp olive oil 1 clove garlic, sliced 1 white onion, diced 1 C. water 2 (6 oz.) cans tuna in olive oil 1 (6 oz.) can pitted black olives, drained and chopped 1 (15 oz.) can garbanzo beans, drained and rinsed

1/2 tsp garlic salt 1/2 tsp ground black pepper 1 lb. penne pasta 1/4 C. grated Romano cheese

Directions 1. In a large pan, heat the olive oil on medium heat and sauté the garlic till golden. 2. Stir in onion and water and cook till onion becomes tender. 3. Stir in the tuna with its oil, olives, beans, garlic salt and pepper and reduce the heat to medium-low. 4. Simmer, covered while pasta is cooking. 5. In a large pan of lightly salted boiling water, cook the egg noodles for about 8-10 minutes. 6. Drain well. 7. Add the pasta into the tuna mixture and toss to coat well. 8. Top with the Romano cheese and serve.

46

Milanese Tuna

Homemade

Japanese Tuna Roll Sushi

Prep Time: 40 mins Total Time: 1 hr 45 mins Servings per Recipe: 4 Calories 355 kcal Fat 11.9 g Carbohydrates 47g Protein 15.2 g Cholesterol 19 mg Sodium 240 mg

Ingredients 2 C. uncooked glutinous white rice 2 1/2 C. water 1 tablespoon rice vinegar 1 (6 oz.) can solid white tuna in water, drained 1 tbsp mayonnaise 1 tsp chili powder

1 tsp wasabi paste 4 sheets nori (dry seaweed) 1/2 cucumber, finely diced 1 carrot, finely diced 1 avocado - peeled, pitted and diced

Directions 1. 2. 3. 4. 5.

In a pan, add the rice, water and vinegar and bring to a boil on high heat. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. Turn off the heat but keep the pan, covered for about 10 minutes. Then keep aside to cool. In a bowl, mix together the tuna, mayonnaise, chili powder and wasabi paste, breaking the tuna apart but not mashing it into a paste. 6. With a plastic wrap, cover a bamboo sushi rolling mat. 7. Place a sheet of nori, rough side up over the plastic wrap. 8. With the wet fingers, firmly pat a thick and even layer of prepared rice over the nori, covering it completely. 9. Place about 1 tablespoon each of the diced cucumber, carrot and avocado in a line along the bottom edge of the sheet. 10. Spread a line of the tuna mixture alongside the vegetables. 11. Pick up the edge of the bamboo rolling sheet, fold the bottom edge of the sheet up, enclosing the filling and tightly roll the sushi into a thick cylinder. 12. After rolling, wrap it in the mat and gently squeeze to compact it tightly. 13. Cut each roll into 6 pieces and refrigerate before serving. Homemade Japanese Tuna Roll Sushi

47

HOMEMADE

Blackened Tuna from Baton Rouge

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 243 kcal Fat 14 g Carbohydrates 1.1g Protein 26.7 g Cholesterol 54 mg Sodium 546 mg

Ingredients 1 1/2 lb. fresh tuna steaks, 1 inch thick 2 tbsp Cajun seasoning 2 tbsp olive oil

2 tbsp butter

Directions 1. Coat tuna with the Cajun seasoning generously. 2. Ina large skillet, heat the oil and butter on high heat and cook the steaks in pan for 3-4 per side.

48

Homemade Blackened Tuna from Baton Rouge

Pleasantly

Tasty Tuna

Prep Time: 10 mins Total Time: 1 hr 16 mins Servings per Recipe: 4 Calories 281 kcal Fat 11.8 g Carbohydrates 1.8g Protein 40 g Cholesterol 77 mg Sodium 644 mg

Ingredients 4 (6 oz.) albacore tuna steaks, 1 inch thick 3 tbsp extra virgin olive oil salt and ground black pepper to taste 1 lime, juiced

1/2 C. hickory wood chips, soaked

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

In a large resealable plastic bag, place the tuna steaks and olive oil. Seal and refrigerate for about 1 hour. Set your grill for medium heat. After the coals become very hot, spread a handful of the hickory wood chips over them for flavor. Lightly, grease the grill grate. Season the tuna with the salt and pepper. Cook on the grill for about 3 minutes per side. Transfer into a serving platter and drizzle with the fresh lime juice. Serve immediately.

Pleasantly Tasty Tuna

49

TUNA

California Style (Avocado and Salt)

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 2 Calories 258 kcal Fat 15.4 g Carbohydrates 8.6g Protein 23.4 g Cholesterol 25 mg Sodium 49 mg

Ingredients 1 (6 oz.) can tuna, drained 1 avocado, halved and pitted 1 pinch salt

Directions 1. In each avocado half, place half of the tuna and mix with a fork. 2. Season with the salt and serve.

52

Tuna California Style

Yummy

Tuna Pizza

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 323 kcal Fat 16.3 g Carbohydrates 27g Protein 18.4 g Cholesterol 54 mg Sodium 512 mg

Ingredients 1 (8 oz.) package cream cheese, softened 1 (14 oz.) package pre-baked pizza crust 1 (5 oz.) can tuna, drained and flaked 1/2 C. thinly sliced red onion

1 1/2 C. shredded mozzarella cheese crushed red pepper flakes, or to taste

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. Spread the softened cream cheese over the pre-baked crust and top with the tuna and onions. 3. Sprinkle with the shredded mozzarella cheese and red pepper flakes. 4. Cook in the oven for about 15-20 minutes.

Yummy Tuna Pizza

53

TUNA

Lunch Burritos

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 341 kcal Fat 12.4 g Carbohydrates 30.2g Protein 25.9 g Cholesterol 29 mg Sodium 465 mg

Ingredients 2 (6 oz.) cans tuna, drained 3 tbsp mayonnaise 1 1/2 tbsp pickle relish 1 tbsp chopped onion 1 tbsp chopped celery 1 tsp lemon juice, or to taste

1 pinch garlic salt, or to taste 4 leaves lettuce (optional) 4 (8 inch) flour tortillas, warmed

Directions 1. In a bowl, mix together the tuna, mayonnaise, pickle relish, onion, celery, lemon juice and garlic salt. 2. Arrange 1 lettuce leaf over each tortilla and place the tuna mixture in a line across the middle of each tortilla. 3. Fold opposing edges of the tortilla to overlap the filling and roll 1 of the opposing edges around the filling in a burrito-style.

54

Tuna Lunch Burritos

Tuna

Cheese Burgers

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 427 kcal Fat 21.9 g Carbohydrates 31.2g Protein 25.3 g Cholesterol 180 mg Sodium 1045 mg

Ingredients 3 eggs 1/4 lb. processed cheese food, diced 2 tbsp sweet pickle relish 1 (6 oz.) can tuna, drained 1/2 C. creamy salad dressing, e.g. Miracle Whip (TM)

2 tbsp minced onion 3 tbsp chopped stuffed green olives 4 hamburger buns

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a pan of cold water, add the eggs. Bring to a boil and immediately remove from the heat. 3. Keep aside the eggs, covered in hot water for about 10-12 minutes. 4. Remove from the hot water and keep aside to cool. 5. Peel the eggs and then chop. 6. In a large bowl, add the eggs, processed cheese food, sweet pickle relish, tuna, onion, creamy salad dressing and green olives and mix completely. 7. Spread the mixture over the hamburger buns and wrap in foil paper. 8. Cook in the oven for about 15 minutes.

Tuna Cheese Burgers

55

MEDITERRANEAN

Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 362 kcal Fat 19.5 g Carbohydrates 27.1g Protein 18.9 g Cholesterol 119 mg Sodium 554 mg

Ingredients 1 (6 oz.) can tuna, drained 1 (15 oz.) can chickpeas (garbanzo beans), drained 2 hard-boiled eggs, chopped 1 cucumber, peeled and diced

1 head iceberg lettuce, torn into bitesized pieces 1/2 C. French dressing

Directions 1. In a large bowl, add the tuna, chickpeas, chopped hard-boiled eggs, diced cucumber, iceberg lettuce and French dressing and toss to coat well.

56

Mediterranean Salad

Tuna

Prep Time: 5 mins

Salad

Total Time: 5 mins Servings per Recipe: 8 Calories 46 kcal Fat 3g Carbohydrates 0.6g Protein 4.2 g Cholesterol 6 mg Sodium 72 mg

Ingredients 1 (5 oz.) can chunk light tuna in water, drained and flaked 2 tbsp mayonnaise 1 tbsp prepared yellow mustard 1 1/2 tsp creamy prepared horseradish 1 tsp lemon juice

1 tsp garlic powder 1 pinch salt

Directions 1. In a bowl, add the tuna, mayonnaise, yellow mustard, horseradish, lemon juice, garlic powder and salt and mix till well combined.

Tuna Salad

57

SESAME

Shrimp Soup

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 128.4 Fat 4.3 g Cholesterol 42.6 mg Sodium 512.4 mg Carbohydrates 11 g Protein 13.2 g

Ingredients 1 tsp olive oil 2 garlic cloves, minced 1 tbsp fresh gingerroot, peeled and minced 1 tsp lemon peel, grated 1⁄4 tsp dried red pepper flakes 4 C. low sodium chicken broth 1 tbsp low sodium soy sauce

1 tbsp fresh lemon juice 3 carrots, peeled and sliced thinly 1⁄4 lb scallops, diced 1⁄4 lb large shrimp, peeled and diced 1 tsp sesame oil 4 green onions, chopped fine 2 tbsp fresh cilantro, chopped

Directions 1. Place a soup pot over medium heat. Heat the oil in it. Cook in it the garlic, ginger, lemon peel and hot pepper flakes for 1 min. 2. Stir in the broth, soy sauce and lemon juice. Cook them until they start boiling. Stir in the carrots. Lower the heat and cook the soup for 17 min on low heat. 3. Stir in the scallops, shrimp, sesame oil and green onions. Cook them for 6 min. serve your soup hot. 4. Enjoy.

58

Sesame Shrimp Soup

Basil

Prep Time: 45 mins

Calamari Soup

Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 593.9 Fat 40.2 g Cholesterol 193.9 mg Sodium 1122 mg Carbohydrates 23 g Protein 35.5 g

Ingredients

Directions

4 tbsp olive oil 1⁄4 C. chopped fennel 3 tbsp chopped yellow onions 3 tbsp minced 3 garlic cloves, minced 1⁄4 C. dry white wine 1 (28 oz) can crushed tomatoes 2 tbsp minced flat leaf parsley 1 tsp crushed red pepper flakes 1 C. bottled clam juice 1 C. water Salt & freshly ground black pepper 1⁄2 C. unsalted butter 8 oz Prince Edward Island mussels 8 oz littleneck clams 8 oz white fish fillets, cut into chunks 4 oz cleaned calamari, cut into 1-inch wide rings 4 oz large shrimp, peeled and deveined, tails on 2 tbsp minced fresh basil Fennel leaves (to garnish)

1. Place a large soup pot over medium heat. Heat in it 2 tbsp of olive oil Cook in it the fennel, onion, 2. , and garlic for 6 min 3. Add the wine, then the tomatoes, parsley, red pepper flakes, clam juice, and water, a pinch of salt and pepper. Cook the soup over high heat until it starts boiling. 4. Lower the heat and cook the soup for 32 min. add the butter then stir the soup until it melts. 5. Place a skillet over medium heat. Heat 2 tbsp of olive oil in it. Cook in it the clams and mussels for 5 min. 6. Stir in the fish, calamari, and shrimp, and sprinkle with salt and pepper. Cook them for 4 min and remove the mussels and clams that stayed closed. 7. Stir in 1 C. of tomato and cook them for 6 min. Place the seafood mix to the soup pot and cook them for 4 min. serve your soup hot with some basil on top. 8. Enjoy.

Basil Calamari Soup

59

ACHIOTE

Crab Soup

Prep Time: 40 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 823.5 Fat 20.8 g Cholesterol 160.5 mg Sodium 1055 mg Carbohydrates 118.2 g Protein 43 g

Ingredients

Directions

2 lbs crab 4 tbsp margarine 1 tomato (chopped) 1 onion (chopped) 1 green pepper (chopped) 2 chicken bouillon cubes 1 tsp spices 1⁄2 C. cilantro 1⁄4 C. parsley Water Salt 2 shrimp bouillon cubes 1 tsp Worcestershire sauce 2 tsp achiote powder 3 chayotes 3 yucca root 4 plantains 1 lb shrimp 1 lb conch 1 lb fish (fillet of your choice) 2 C. coconut milk 2 tbsp sugar 2 C. rice Lime Avocado (optional) Tortilla

1. Clean the crab and place it in a large pot with margarine, green peppers, tomatoes, and onions, one cube of chicken bouillon, cilantro, parsley, and some spices. 2. Add enough hot water to fill 1/3 of the pot then season it with some salt and stir them well. 3. Stir in the shrimp bullion, another cube of chicken bouillon, the Worcestershire Sauce, and achiote powder. 4. Chop the chayote and slice the yuccas, cut each plantain into 5 chunks. Stir them into the soup. Cook the soup until it start boiling and keep it boiling until the veggies become soft. 5. Stir in the shrimp with fish, coconut milk, conch and coconut milk. 6. Lower the heat and cook the soup for 22 min. Serve it warm with some fresh lime, white rice and enjoy.

62

Achiote Crab Soup

Anaheim

Fish Soup

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 134 Fat 3.5 g Cholesterol 0 mg Sodium 895.5 mg Carbohydrates 20.9 g Protein 6g

Ingredients 1 C. onion, chopped 2 medium tomatoes, peeled, seeded and chopped 2 Anaheim chilies, seeded, deveined and cut into strips 1 jalapeno pepper, seeded, and deveined and minced 2 medium potatoes, peeled and cut into 1-inch cubes 3 garlic cloves, minced 1 tsp cumin seed 1 lb fish, cut into small pieces

1⁄3 C. cilantro, chopped 1 tsp oregano 6 tbsp lime juice 4 C. chicken broth 1 tsp salt 1 tsp pepper 2 bay leaves 1 tbsp olive oil Water

Directions 1. Place the cumin seeds in a mortar and crush them. Combine in the garlic and chopped jalapeño. Press them until they make a paste. Stir into them a splash of water. 2. Place a soup pot over medium heat. Heat the oil in it. Cook in it the onion for 3 min. Stir in the peppers with onion and cook them for 4 min. 3. Stir in the remaining 4. Ingredients except for the cilantro and seafood Cook the soup until it starts boiling. Put on the lid and cook the soup for 42 min. 5. Once the time is up, add the cilantro with dish and cook them for 22 min. serve your soup hot. 6. Enjoy.

Anaheim Fish Soup

63

CLASSY

Oregano Seafood Soup

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 400.5 Fat 16.1 g Cholesterol 188 mg Sodium 1367.8 mg Carbohydrates 16.1 g Protein 37 g

Ingredients 1⁄4 C. olive oil 1 1⁄4 C. onions, chopped 2 tbsp garlic, chopped 4 tsp oregano, dried 1 1⁄2 tsp fennel seeds, dried 2 cans diced tomatoes 20 oz bottled clam juice 6 1⁄2 oz minced clams

1 C. dry white wine 1 lb shrimp, shelled 6 oz crabmeat 2 tbsp dried basil 1⁄8 tsp cayenne pepper

Directions 1. Place a large saucepan over medium heat. Heat the oil in it. Cook in it the onions, garlic, oregano and fennel for 3 min. 2. Stir in the tomatoes, clam juice, wine and liquid from canned clams. Cook the soup for 16 min. Stir in the shrimp, clams, and crab meat. 3. Cook the soup over medium heat for 3 min. Stir in the basil with cayenne pepper, a pinch of salt and pepper. Cook the soup for another 3 min. 4. Serve your soup warm. 5. Enjoy.

64

Classy Oregano Seafood Soup

Royal

Asian Seafood Soup

Prep Time: 22 mins Total Time: 42 mins Servings per Recipe: 6 Calories 365.8 Fat 21.5 g Cholesterol 312 mg Sodium 634.6 mg Carbohydrates 10.9 g Protein 33 g

Ingredients 400 g king prawns, uncooked 500 g squid 2 liters water 2 tbsp oil 1 small onion, finely chopped 3 tsp grated fresh ginger 3 garlic cloves, crushed 1 stalk fresh lemongrass, finely chopped 1⁄4 tsp turmeric 2 tsp sweet chili sauce 2 tbsp oyster sauce

1⁄3 C. lime juice 4 dried kaffir lime leaves 1⁄2 tsp cumin seed 400 ml coconut milk 1 tbsp raw sugar 300 g white fish fillets, chopped 1⁄4 C. fresh coriander, leafs

Directions 1. Remove the heads of the prawns and place them aside. Discard their shells. Cut the squid into small pieces or strips. 2. Place the stock with prawn heads in a large soup pot over medium heat. Cook them until they start boiling. 3. Lower the heat and remove the cover. Coo them for 32 min. Place the stock mix aside to lose heat then discard the prawn shells and strain it. 4. Place a large skillet over medium heat. Heat the oil in it. Cook in it the onion, ginger, garlic, lemongrass and sauces for 4 min. 5. Transfer the mix to the pot with stock, seeds, juice, leaves. Cook the soup until it start boiling over medium heat. Lower the heat and cook the soup without a lid for 17 min. 6. Add the coconut milk with sugar. Cook the soup for 7 min. Stir in the seafood and cook the soup for 3 min. serve your soup hot right away. 7. Enjoy. Royal Asian Seafood Soup

65

HERBED

Anchovies Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 401.4 Fat 23.1 g Cholesterol 130.7 mg Sodium 678.8 mg Carbohydrates 9.7 g Protein 27.9 g

Ingredients 2 garlic cloves, peeled 4 anchovies (about 1 oz) 3 tbsp fresh parsley, chopped divided 1⁄4 tsp crushed red pepper flakes 1⁄2 tsp dried oregano 6 tbsp extra virgin olive oil, divided Soup 8 mussels, cleaned 8 littleneck clams, cleaned 1 C. dry white wine 1 1⁄2 C. vegetable stock or 1 1⁄2 C. fish stock or 1 1⁄2 C. chicken stock or 1 1⁄2

C. clam juice 1 C. tomato sauce 1 pinch saffron 1⁄2 lb white fish fillet, cut into bite sized dice 4 sea scallops 8 large shrimp, peeled and deveined 1⁄2 lb calamari, cleaned and sliced crosswise into rings

Directions 1. Get a food processor: Place in it the anchovies with garlic and pulse them few times until they become finely chopped. Add the oregano, pepper flakes, 2 tbsp of parsley and olive oil. 2. Pulse them several times until they become like a paste while adding more olive oil if needed. 3. Place a soup pot over medium heat. Cook in it the garlic paste for 2 min. add the clams with mussels and cook them for 1 min. 4. Stir in the wine and cook them until half of it evaporates on high medium heat. Add the stock with saffron and tomato sauce then bring to the soup to a simmer. 5. Stir in the scallops and cook them for 1 min. Stir in the shrimp and cook them for another minute. Stir in the squid and cook them for 1 more minute. 6. Discard the shells stayed closed and didn't open then serve you soup warm. Enjoy. 66

Herbed Anchovies Soup

Tofu

and Seafood Clash Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 182.2 Fat 6.4 g Cholesterol 12.4 mg Sodium 1070.9 mg Carbohydrates 17.1 g Protein 14 g

Ingredients 5 C. chicken stock (homemade or a good canned stock) 1⁄2 C. shrimp, shelled and cut into small pieces 1⁄2 C. scallops, cubed 1⁄2 C. crabmeat 8 oz firm bean curd, in small cubes (tofu) 1 green onion, finely chopped 1 slice ginger, finely chopped 1 tsp salt 2 1⁄2 tbsp cornstarch, dissolved in 5 tbsp water

Red wine vinegar (optional) Chili oil (optional) 1⁄2 tsp white pepper

Directions 1. Place a large saucepan over medium heat. Pour in it the stock and cook in until it starts boiling. Stir in the shrimp, scallops, crab meat and bean curd, green onion, ginger and salt. 2. Cook the soup until it starts boiling and becomes slightly thick. Adjust the seasoning of the soup then serve it warm. 3. Enjoy.

Tofu and Seafood Clash Soup

67

BELL

Seafood Cassava Soup

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 804 Fat 54.3 g Cholesterol 64.1 mg Sodium 537.3 mg Carbohydrates 47.3 g Protein 36.3 g

Ingredients 1⁄2 C. vegetable oil 1⁄4 C. flour 1 C. onion, diced 4 tbsp tomato paste 2 C. coconut milk, unsweetened 3 C. fish stock 1 pinch thyme 5 garlic cloves, minced 1 C. potato, cubed

1 C. cassava, cubed 1 C. green bell pepper, deseeded, diced 1 C. carrot, diced Seafood (as desired) 1 large lobster tail, with shell 1 lb fish fillet

Directions 1. Place a large saucepan over medium heat. Cook in it the flour until it becomes golden brown. 2. Stir in the tomato paste with onion and cook them for 4 min. Stir in the coconut milk, fish stock, thyme and garlic. Stir them well. Cook the soup until it starts boiling. 3. Reduce the heat and cook the soup for 12 min. Stir in the potato, cassava, bell pepper and carrots. Cook the soup until it starts boiling again. Keep it boiling until the veggies become soft 4. Stir in the lobster, fish, shrimp and conch. Lower the heat and cook the soup until it fish is cooked. 5. Get a small bowl: Combine in it the green plantains with coconut oil, a pinch of salt and pepper. Mix them well and shape them into 1 tsp size dumplings 6. Place the dumplings on top of the soup with the slices ripe plantains. Cook the soup over medium heat until it starts boiling. Keep it boiling for 6 min until the plantains become soft. 7. Serve your soup warm. 8. Enjoy. 68

Bell Seafood Cassava Soup

Roasted

Cherry Seafood Soup

Prep Time: 40 mins Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 330.1 Fat 9.5 g Cholesterol 156.6 mg Sodium 854.7 mg Carbohydrates 19.3 g Protein 38.1 g

Ingredients 10 plum tomatoes, ripe or 1 (15 oz) can diced fire-roasted tomatoes, undrained 3 tbsp olive oil 3 large , finely chopped 1 leek, trimmed, chopped 1 red bell peppers seeded and chopped or 1 bottled roasted red pepper, diced 6 garlic cloves, finely chopped 1 quart vegetable broth 8 oz clam juice or 8 oz water

1⁄2 C. dry white wine 1⁄4 C. tomato paste 1 tsp sea salt 3⁄4 tsp paprika 24 clams, cherrystones, scrubbed clean 1⁄2 lb shrimp, peeled, deveined 1 lb white fish fillet 1⁄2 lb bay scallop

Directions 1. Preheat the broiler of the oven. Cover a baking sheet with a piece of foil Place the tomatoes in it then coo them in the broiler for 14 min while flipping them halfway through cooking. 2. Place the tomatoes aside to lose heat. Peel them and chop them. 3. Place a soup pot over medium heat. heat the oil in it. Sauté in it the shallot with leek for 6 min. Add the bell pepper with garlic and cook them for 2 min. 4. Stir in the tomatoes, broth, clam juice, wine, tomato paste, salt and paprika. Lower the heat and cook the soup for 16 min. 5. Stir in the clams and cook them for 4 min. Stir in the fish with shrimp and cook them for 3 min. 6. Stir in the scallops and cook them for 3 min. Serve your soup hot. 7. Enjoy.

Roasted Cherry Seafood Soup

69

FLAME

Broiled Scallops

Prep Time: 5 mins Total Time: 13 mins Servings per Recipe: 3 Calories 273 kcal Fat 9.4 g Carbohydrates 6.8g Protein 38.3 g Cholesterol 95 mg Sodium 2232 mg

Ingredients 1 1/2 lb. bay scallops 1 tbsp garlic salt 2 tbsp butter, melted

2 tbsp lemon juice

Directions 1. 2. 3. 4. 5.

72

Set the broiler of your oven. Rinse the scallop and arrange in a shallow baking dish. Sprinkle with the garlic salt and drizzle with the melted butter and lemon juice. Cook under the broiler for about 6-8 minutes. Remove from the oven and serve with the drizzling of extra melted butter.

Flame Broiled Scallops

Heirloom

Scallops

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 8 Calories 335 kcal Fat 9.1 g Carbohydrates 46.1g Protein 18.7 g Cholesterol 20 mg Sodium 266 mg

Ingredients 1 lb. dry fettuccine pasta 1/4 C. olive oil 3 cloves garlic, minced 2 zucchinis, diced 1/2 tsp salt 1/2 tsp crushed red pepper flakes

1 C. chopped fresh basil 4 roma (plum) tomatoes, chopped 1 lb. bay scallops 2 tbsp grated Parmesan cheese

Directions 1. 2. 3. 4. 5. 6.

In a large pan of lightly salted boiling water, cook the pasta till desired doneness. Drain well. Meanwhile, in a large skillet heat the oil and sauté the garlic till tender. Add the zucchini, salt, red pepper flakes and dried basil and sauté for about 10 minutes. Add the chopped tomatoes, bay scallops and fresh basil and simmer for about 5 minutes. Place the sauce over the cooked pasta and serve with the garnishing of the grated Parmesan cheese.

Heirloom Scallops

73

TASTIER

Scallops

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 179 kcal Fat 7.5 g Carbohydrates 15.4g Protein 12 g Cholesterol 20 mg Sodium 1251 mg

Ingredients 1/2 C. all-purpose flour 2 tsp seasoning salt 1/2 tsp dried oregano 1/2 tsp dried thyme 2 tbsp lemon pepper 16 sea scallops, rinsed and drained

2 tbsp olive oil 4 tbsp chopped fresh parsley, divided 4 tsp lemon juice, divided

Directions 1. 2. 3. 4. 5. 6.

In a large bowl, mix together the flour, salt, oregano, thyme and lemon pepper. Coat the scallops with the flour mixture lightly from all sides. In a skillet, heat the olive on high heat and sear 4 scallops for about 1 minute. Add 1 tbsp of the parsley and 1 tsp of the lemon juice and sear for about 1 minute. Transfer the scallops onto a plate and keep in the oven to keep warm. Repeat with the remaining scallops are cooked, tossing each batch with parsley and lemon juice.

74

Tastier Scallops

Romano

Seafood Scampi

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 360 kcal Fat 9.3 g Carbohydrates 43.5g Protein 21.3 g Cholesterol 31 mg Sodium 799 mg

Ingredients 4 tbsp margarine 3 cloves garlic, minced 1 large onion, minced 1/2 C. dry white wine 1 tsp salt 1/4 tsp ground black pepper

1/2 C. grated Romano cheese 1 (10.75 oz.) can chicken broth 1 lb. bay scallops 1 lb. linguine pasta 1/4 C. chopped fresh parsley

Directions 1. In a large skillet, melt the margarine on medium heat and sauté the garlic and onion till tender. 2. Add the wine, salt, ground black pepper, 1/4 C. of the cheese, chicken broth and scallops and bring to a boil for about 7-8 minutes. 3. In a large pan of lightly salted boiling water, cook the pasta for about 8-10 minutes. 4. Drain well and keep aside. 5. Reduce the heat and stir in the parsley. 6. Place the sauce over the linguine and serve with a sprinkling of the remaining cheese.

Romano Seafood Scampi

75

BUTTERY

Citrus Scallops

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 408 kcal Fat 24.4 g Carbohydrates 8.9g Protein 38.5 g Cholesterol 152 mg Sodium 988 mg

Ingredients 3/4 C. butter 3 tbsp minced garlic 2 lb. large sea scallops 1 tsp salt

1/8 tsp pepper 2 tbsp fresh lemon juice

Directions 1. In a large skillet, melt the butter on medium-high heat and sauté the garlic for a few seconds. 2. Add the scallops, and cook for several minutes on one side. 3. Flip the side and cook till firm and opaque. 4. Transfer the scallops into a platter. 5. In a bowl, add the salt, pepper, lemon and butter and beat till well combined. 6. Place the sauce over the scallops and serve.

76

Buttery Citrus Scallops

Stovetop

Scallops and Ramen

Prep Time: 15 mins Total Time: 47 mins Servings per Recipe: 4 Calories 370 kcal Fat 20 g Carbohydrates 20.4g Protein 24.5 g Cholesterol 52 mg Sodium 544 mg

Ingredients 1/4 C. olive oil salt and ground black pepper to taste 1 lb. fresh sea scallops 1/2 C. chicken broth 1/4 C. white wine 1/4 C. lemon juice 2 tsp minced garlic 1 1/2 tsp butter 1 tsp capers

1/2 lb. broccoli florets 2 C. water 1 (3 oz.) package instant ramen noodles, seasoning packet discarded 1 tbsp cornstarch

Directions 1. In a skillet, heat the olive oil, salt and black on medium heat and cook the scallops for about 3 minutes. 2. In a pan, mix together the chicken broth, wine and lemon juice and bring to a boil. 3. Cook for about 5 minutes. 4. Add the garlic, butter and capers sand simmer for about 2 minutes. 5. Place the garlic sauce over the scallops in the skillet. 6. Stir in the broccoli and reduce the heat to medium-low, cover, and let steam until broccoli softens, about 7 minutes. 7. In a large pan of lightly salted boiling water, cook the ramen noodles for about 3 minutes. 8. Drain the noodles and stir in the scallops. 9. Add the cornstarch and stir till well combined. 10. Remove the skillet from the heat and keep aside, covered for about 2 minutes.

Stovetop Scallops and Ramen

77

ELEGANT

Risotto

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 2 Calories 1046 kcal Fat 57.8 g Carbohydrates 92.8g Protein 33.4 g Cholesterol 110 mg Sodium 1475 mg

Ingredients Pesto: 1 C. fresh basil leaves 1 C. fresh spinach 1/4 C. pine nuts 2 tbsp olive oil 1 tbsp grated fresh Parmesan cheese ground black pepper to taste Risotto: 2 C. chicken stock 1 C. water 2 tbsp butter 2 tbsp chopped shallots 1 C. Arborio rice

1 pinch saffron (optional) 1/3 C. white wine 1/3 C. grated fresh Parmesan cheese Scallops: 4 sea scallops kosher salt and ground black pepper to taste 2 tbsp butter 1 tbsp olive oil

Directions 1. In the bowl of a food processor, add the basil, spinach and pine nuts and pulse till chopped. 2. While the motor is running slowly, add 2 tbsp of the olive oil. 3. Stir in 1 tbsp of the Parmesan cheese and black pepper. 4. In a pan, add the chicken stock and water on medium heat and simmer for about 5 minutes. 5. Reduce the heat to low and cover to keep warm. 6. In a large pan, melt 2 tbsp butter on medium heat and cook the shallots for about 5 minutes. 7. Gently, stir in the rice and saffron. 8. Add the wine and simmer for about 5 minutes. 78

Elegant Risotto

9. Add enough warm stock into the rice and cook and stir till absorbed. 10. Continue adding the stock and then water, stirring continuously for about 20 minutes. 11. Stir in the pesto and remove from the heat. 12. Immediately, stir in 1/3 C. of the Parmesan cheese. 13. With the paper towel, pat dry the scallops and season with the salt and pepper. 14. In a skillet, heat 1 tbsp of the olive and 2 tbsp of the butter on medium heat and sear the scallops for about 2 minutes per side. 15. Serve the scallops over the risotto.

79

SEAFOOD

Gratin

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 354 kcal Fat 25.5 g Carbohydrates 2.6g Protein 23.8 g Cholesterol 123 mg Sodium 605 mg

Ingredients 2 tbsp melted butter, divided 1/4 C. crème fraiche 1/4 C. white wine 1 tsp lemon zest 1 pinch cayenne pepper 1 pinch kosher salt 8 dry-pack sea scallops

2 tbsp chopped fresh tarragon 2 tbsp finely grated Parmesan cheese

Directions 1. Set your oven to 450 degrees F before doing anything else and grease 2 small gratin dishes with 1 tbsp of the melted butter. 2. In a bowl, add the crème fraiche, white wine, lemon zest, cayenne pepper and kosher salt and beat till smooth. 3. Add the scallops and toss to coat. 4. Keep aside for about 5 minutes. 5. Place the scallops between prepared gratin dishes evenly. 6. Place the remaining crème fraiche mixture over the scallops, followed by the tarragon and Parmesan cheese. 7. Drizzle with the remaining butter evenly. 8. Cook in the oven for about 4 minutes. 9. Now, set oven to broiler and cook for about 2-4 minutes more.

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Seafood Gratin

Chowder 101

Prep Time: 15 mins Total Time: 6 hrs 50 mins Servings per Recipe: 8 Calories 339 kcal Fat 14.6 g Carbohydrates 38.4g Protein 15.3 g Cholesterol 112 mg Sodium 849 mg

Ingredients 4 C. chicken broth 4 potatoes, cut into cubes 1 (14 oz.) can whole kernel corn, drained 1 onion, chopped 1/4 C. flour 1 C. heavy whipping cream 1/2 lb. sea scallops

1/2 lb. peeled, deveined, and cooked shrimp 1/4 C. dry potato flakes 1/4 tsp garlic pepper 1 pinch salt

Directions 1. 2. 3. 4. 5.

In a slow cooker, mix together the broth, potatoes, corn, onion and flour. Set the slow cooker on Low and cook, covered for about 6 hours. Uncover and stir in the cream, scallops, shrimp, potato flakes and garlic pepper. Set the slow cooker on High and cook, covered for about 35-45 minutes. Season with the salt and serve.

Chowder 101

83

SCALLOP

Festival

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 276 kcal Fat 13 g Carbohydrates 18.4g Protein 23.1 g Cholesterol 64 mg Sodium 1084 mg

Ingredients Corn Cream: 2 ears fresh white corn, kernels cut from cob 1 C. chicken broth 2 tbsp butter salt to taste 1 pinch cayenne pepper Scallops: 12 large sea scallops, rinsed and patted dry 1 red Fresno pepper, thinly sliced 2 tsp canola oil

1 tsp kosher salt 1/2 tsp smoked paprika 1 splash water 1 tbsp butter 1/2 lemon, juiced 1/4 C. radish sprouts

Directions 1. In a pan, mix together the corn kernels, chicken broth, 2 tbsp of the butter, cayenne pepper and salt and bring to a simmer. 2. Reduce the heat to medium-low and simmer for about 5 minutes. 3. In a blender, add the corn mixture in batches and pulse till smooth. 4. Through a fine-mesh strainer, strain the corn mixture into a pan and season with the salt. 5. In a bowl, add the scallops, Fresno pepper, canola oil, kosher salt and smoked paprika and toss to coat well. 6. Separate the pepper slices from the scallops. 7. Heat a large heavy skillet on high heat and cook the scallops for about 3 minutes per side. 8. Cook the sliced peppers on the side of the skillet while the scallops are cooking. 9. Remove the skillet from the heat. 10. Transfer the scallops into a plate, leaving the peppers inside. 84

Scallop Festival

11. Stir in the water and 1 tbsp of the butter and cook till the butter is melted completely. 12. Stir in the lemon juice. 13. Divide the corn cream between 4 bowls and top with the scallops and glazed pepper slices evenly. 14. Serve with a garnishing of the radish sprouts.

85

SOUTHERN

Fried Halibut

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 1088 kcal Fat 95.2 g Carbohydrates 34g Protein 32.8 g Cholesterol 131 mg Sodium 516 mg

Ingredients oil for frying 2 eggs, beaten 1/4 C. milk 1 tbsp all-purpose flour 1/2 (8 oz.) package panko bread crumbs

1/2 C. seasoned bread crumbs 1 lb. halibut, cut into 2-inch squares

Directions 1. In a shallow bowl, add the eggs, milk, and flour and beat till well combined. 2. In another bowl, mix together the panko bread crumbs and seasoned bread crumbs. 3. Gently dip the halibut squares into egg mixture and then coat with the bread crumbs mixture evenly. 4. In a deep-fryer, heat the oil to 350 degrees F and cook the breaded halibut for about 4-6 minutes.

86

Southern Fried Halibut

Country

French Halibut

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 398 kcal Fat 27 g Carbohydrates 2.3g Protein < 35.8 g Cholesterol 115 mg Sodium 256 mg

Ingredients 1 untreated cedar plank 1/2 C. butter, melted 1 tbsp lemon juice 2 tsp herbes de Provence, see appendix 2 tsp dried dill weed 2 tsp dried tarragon 1 tsp paprika

3 cloves garlic, minced 4 halibut steaks ground black pepper to taste

Directions 1. In a bowl of water, soak the cedar plank for about 30 minutes. 2. Set your grill for medium-high heat and lightly, grease the grill grate. 3. In a bowl, mix together the butter, lemon juice, Herbs de Provence, dill, tarragon, paprika and garlic. 4. Place the halibut steaks on the cedar plank and sprinkle with the pepper. 5. Place half of the butter mixture over the halibut steaks. 6. Place the cedar plank into the grill. 7. Cook the halibut on the grill, covered for about 20 minutes. 8. Uncover the grill and coat the halibut with the remaining butter mixture. 9. Cook on the grill for about 10 minutes.

Country French Halibut

87

MINIMALIST

Halibut

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 270 kcal Fat 6.5 g Carbohydrates 3.9g Protein 47.8 g Cholesterol 73 mg Sodium 565 mg

Ingredients 1 (2 lb.) halibut fillet 1 large lemon, quartered olive oil for brushing 1 tsp sea salt

1 tsp garlic powder 1 tbsp dill weed

Directions 1. 2. 3. 4. 5.

Set the broiler of your oven and grease a baking sheet. Rinse the halibut fillet and pat dry with the paper towel. Place the fillet onto the prepared baking sheet. Coat the fillets with the olive oil. Squeeze the lemon juice over the fillet and sprinkle with the salt first, then garlic and finally dill. 6. Cook under the broiler for about 15-20 minutes.

88

Minimalist Halibut

Halibut

Holiday

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 273 kcal Fat 7.2 g Carbohydrates 14.8g Protein 38.3 g Cholesterol 62 mg Sodium 778 mg

Ingredients 3/4 C. panko bread crumbs 1/3 C. chopped fresh parsley 1/4 C. chopped fresh dill 1/4 C. chopped fresh chives 1 tbsp extra-virgin olive oil 1 tsp finely grated lemon zest 1 tsp sea salt

1/4 tsp ground black pepper 4 (6 oz.) halibut fillets

Directions 1. Set your oven to 400 degrees F before doing anything else and line a baking sheet with a piece of foil. 2. In a bowl, mix together the panko bread crumbs, parsley, dill, chives, extra-virgin olive oil, lemon zest, sea salt and black pepper. 3. Rinse the halibut fillets and pat dry with a paper towel. 4. Arrange the halibut fillets onto the prepared baking sheet in a single layer. 5. Place the crumbs mixture over the fillets evenly, by pressing lightly. 6. Cook in the oven for about 10-15 minutes.

Halibut Holiday

89

BALLPARK

Halibut

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 4 Calories 160 kcal Fat 2.4 g Carbohydrates 7.8g Protein 25.6 g Cholesterol 42 mg Sodium 1100 mg

Ingredients cooking spray 4 (4 oz.) portions of halibut fillet salt and ground black pepper to taste 4 C. sauerkraut, drained (such as Claussen(R)) 1 C. diced tomatoes

1 tsp malt vinegar (optional)

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 12x9-inch baking dish with the cooking spray. 2. With the paper towels, pat dry the halibut fillets. 3. Season with the salt and black pepper evenly. 4. Arrange the fillets in prepared baking dish in a single layer and top with the sauerkraut evenly. 5. Place the tomatoes over the sauerkraut evenly. 6. With a piece of the foil, cover the baking dish loosely. 7. Cook in the oven for about 12-15 minutes. 8. Serve with drizzling of the malt vinegar.

92

Ballpark Halibut

Royal

Treatment Halibut

Prep Time: 29 mins Total Time: 29 mins Servings per Recipe: 4 Calories 257 kcal Fat 13.3 g Carbohydrates 11g Protein 24.4 g Cholesterol 36 mg Sodium 286 mg

Ingredients 2 blood oranges 3 tbsp Extra Virgin Olive Oil 4 (4 oz.) skinless halibut fillets 1/2 tsp smoked paprika

1/2 tsp coarse sea salt 1/2 C. very thinly sliced small fennel bulb 2 tbsp chopped fresh tarragon (optional)

Directions 1. Set your grill for medium-high heat and lightly, grease the grill grate. 2. Cut 1 of the oranges in half and squeeze 2 tbsp of the juice in a medium bowl. 3. Add the olive oil and mix with the juice. 4. In another bowl, place the halibut fillets. 5. Place about 2 tbsp of the oil mixture over fillets and sprinkle with the paprika. 6. Keep aside for about 10 minutes. 7. Peel the remaining orange and separate into the sections. 8. Add the orange sections and fennel into the bowl of the oil mixture and toss to coat well. 9. Cook the fillets on the grill for about 4 minutes from both sides. 10. Transfer the fillets into the serving plates and top with the orange mixture and sea salt. 11. Serve with a garnishing of the tarragon.

Royal Treatment Halibut

93

LEMONY

Carrot Halibut

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 2 Calories 381 kcal Fat 15.9 g Carbohydrates 6.7g Protein 49.4 g Cholesterol 114 mg Sodium 433 mg

Ingredients 1/2 C. sliced carrots 2 sprigs fresh dill, finely chopped 1 tsp lemon juice salt and ground black pepper to taste 2 tbsp butter, melted

2 (8 oz.) halibut fillets 1 medium zucchini, chopped

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. In a bowl, mix together the carrots, half of the chopped dill, lemon juice, salt and ground black pepper. 3. Cut 2 pieces of parchment paper into 12x18 inch rectangles and grease with the melted butter. 4. Divide the carrot mixture over each parchment rectangle evenly. 5. Place 1 halibut fillet over carrot mixture over each rectangle and sprinkle with the salt and black pepper. 6. Place zucchini slices on top of each halibut fillet and sprinkle with the remaining chopped dill. 7. Fold the parchment paper over filling. 8. Make a 1/2-inch folded edge and crimp to seal. 9. Arrange the parcels onto a baking sheet. 10. Cook in the oven for about 12-15 minutes.

94

Lemony Carrot Halibut

Hudson River Halibut

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 407 kcal Fat 25.8 g Carbohydrates 0.6g Protein < 41.8 g Cholesterol 102 mg Sodium 212 mg

Ingredients 1 tbsp olive oil 1 tbsp butter 1/4 C. clamshell mushrooms, salt and freshly ground black pepper to taste 2 (7 oz.) halibut fillets 1 pinch cayenne pepper 1/4 C. water 1/2 lemon, juiced

1 1/2 tbsp butter, room temperature but not soft 1 tbsp chopped flat-leaf Italian parsley

Directions 1. In a heavy skillet, heat the oil and 1 tbsp of the butter on medium-high heat and sauté the mushrooms and a pinch of salt for about 5 minutes. 2. With the spoon, push the mushroom to the edges to clear a space in the center of the skillet. 3. Season the halibut fillets with the salt and cayenne pepper evenly. 4. Place the halibut fillets in the center of the skillet and cook for about 3-4 minutes per side. 5. With a slotted spoon, transfer the halibut fillets into a warm serving plate. 6. Add the water in the skillet and bring to a boil while scraping the browned bits from the bottom with a wooden spoon. 7. Cook for about 1-2 minutes. 8. Stir in the lemon juice. 9. Add the butter and parsley and stir till the butter melts and forms a sauce. 10. Remove from the heat and season with the salt and black pepper. 11. Pour the mushroom sauce over the halibut and serve. Hudson River Halibut

95

SUMMER

Sunflower Halibut

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 315 kcal Fat 16.1 g Carbohydrates 14.6g Protein 25.7 g Cholesterol 42 mg Sodium 65 mg

Ingredients 1 lb. halibut, cut into chunks salt to taste 1/2 C. cornmeal 1/4 C. sunflower seed oil 1 C. chicken broth

3 cloves garlic, minced 1 bay leaf ground black pepper to taste

Directions 1. 2. 3. 4. 5.

96

Season the halibut with the salt and coat with the cornmeal evenly. In a skillet, heat the oil on medium heat and cook the coated halibut for about 5 minutes. In a pan, add the chicken broth, garlic and bay leaf and bring to a boil. Place the hot broth mixture over the halibut in the skillet. Season with the pepper and cook for about 5 minutes.

Summer Sunflower Halibut

Spicy

Indian Style Halibut

Prep Time: 15 mins Total Time: 21 mins Servings per Recipe: 2 Calories 281 kcal Fat 17.6 g Carbohydrates 5.4g Protein 24.9 g Cholesterol 36 mg Sodium 3432 mg

Ingredients 2 C. water 1 tbsp kosher salt 2 (4 oz.) fillets halibut 1 1/2 tsp ground turmeric 2 tbsp ground coriander 1 1/2 tsp paprika

1/2 tsp kosher salt 2 tbsp olive oil 1 sprig cilantro

Directions 1. 2. 3. 4. 5. 6.

In a shallow container, mix together the water and 1 tbsp of the salt. Soak the fish in the salted water for about 10 minutes. In a small bowl, mix together the turmeric, coriander, paprika and 1/2 tsp of the salt. Remove the fillets from the water and pat dry with the paper towels. Coat the fillets with the spice mixture evenly. In a small skillet, heat the olive oil on medium heat and cook the fillets for about 3 minutes per side. 7. Serve with a garnishing of the cilantro.

Spicy Indian Style Halibut

97

5-INGREDIENT

Halibut

Prep Time: 5 mins Total Time: 16 mins Servings per Recipe: 2 Calories 240 kcal Fat 14 g Carbohydrates 0.3g Protein < 26.5 g Cholesterol 49 mg Sodium 340 mg

Ingredients 6 leaves basil 2 slices prosciutto, or turkey bacon, optional 2 (4 oz.) fillets halibut

1/2 tsp adobo seasoning 1 tbsp olive oil

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. Place 3 basil leaves over each prosciutto slice. 3. Season the halibut fillets with the Adobo seasoning evenly. 4. Arrange 1 fillet over each prosciutto slice. 5. Wrap the fillets with the prosciutto and basil. 6. Heat an oven-safe skillet over medium-high heat. 7. Add the olive oil and place the wrapped halibut fillets in the skillet. 8. Cook the fillets for about 4 minutes. 9. Flip the fillets and immediately, transfer the skillet into the oven. 10. Cook in the oven for about 5 minutes. 

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5-Ingredient Halibut

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