Seafood Essentials: Enjoy Seafood Simply [2 ed.] 9798376488881

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Seafood Essentials Enjoy Seafood Simply

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Table of Contents Country French Halibut 8 Minimalist Halibut 9 Halibut Holiday 12 Ballpark Halibut 13 Royal Treatment Halibut 14 Lemony Carrot Halibut 15 Hudson River Halibut 16 Milanese Tuna 17 Simplest Tuna Cheddar French Onion Bake 18 6 Ingredient Tuna Dinner 19 Tuna Steaks 101 22 Shibuya Terminal Tuna 23 Peppery Cayenne Tuna 24 Barcelona Tuna Appetizer 25 I ♥ Tuna Salad 26 Apple and Tuna Lunch Box 27

April’s Paprika Scallops 28 Tater Cakes and Spicy Scallops 29 Mediterranean Scallop and Asparagus 33 September’s Scallops 34 Japanese Ramen 35 Baton Rouge Scallop Soup 36 Hearty Scallops 37 Two-Ingredient Scallops 38 Simply Stir Fried Scallops 39 Cheesy Fennel Seafood Soup 42 Seafood Gumbo Soup 43 Wakame Seafood Soup 44 Creamy Seafood Curry Soup 45 Snowy Seafood Soup 46 Seafood Noodles Soup 47 Easy Peasy Lemon Squeezy Seafood Soup 48 Spicy Orange Seafood Soup 49 Warriors' Seafood Soup 53

Fun Get-Together Mussels Bake 54 Enjoyable Greek Mussels 55 Genuine Spanish Rice with Mussels 56 Impressive Greek Mussels Stew 57 New England Style Mussels 58 Traditional Italian Mussels 59 Curried Mussels Thai Style 62 Spicy Italian Mussels 63 Brazilian Style Tilapia 64 Almond and Lemon Tilapia 65 Flame Broiled Tilapia II 66 Mushroom and Caper Tilapia 67 Pennsylvania Tilapia Style 68 Seasoned Macaroni Tilapia 69 Thailand Style Tilapia 72 Spicy Honey and Balsamic Tilapia 73 Healthy Salmon 74 Mushroom Salmon 75

Salmon Croquettes 78 Japanese Style Salmon 79 Salmon of Lemon and Pepper 80 The Easiest Salmon Cakes 81 Oriental Salmon 82 Southern Fried Halibut 83

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.

8

Country French Halibut

Minimalist

Prep Time: 10 mins

Halibut

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.

Minimalist Halibut

9

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.

12

Halibut Holiday

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 1 C. diced tomatoes

1 tsp malt vinegar (optional) 4 C. sauerkraut, drained (such as Claussen(R))

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.

Ballpark Halibut

13

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.

14

Royal Treatment Halibut

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.

Lemony Carrot Halibut

15

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.

16

Hudson River Halibut

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.

Milanese Tuna

17

SIMPLEST

Tuna Cheddar French Onion Bake

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 469 kcal Fat 28.5 g Carbohydrates 37.1g Protein 12.8 g Cholesterol 24 mg Sodium 708 mg

Ingredients 3 C. cooked macaroni 1 (6 oz.) can tuna, drained 1 (10.75 oz.) can condensed cream of chicken soup

1 C. shredded Cheddar cheese 1 1/2 C. French fried onions

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

18

Set your oven to 350 degrees F before doing anything else. In a 9x13-inch baking dish, add the macaroni, tuna and soup and mix till well combined. Sprinkle with the cheese. Cook in the oven for about 25 minutes. Top with the fried onions and cook in the oven for about 5 minutes. Serve hot.

Simplest Tuna Cheddar French Onion Bake

6 Ingredient

Tuna Dinner

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 470 kcal Fat 23.1 g Carbohydrates 45.6g Protein 20.5 g Cholesterol 78 mg Sodium 551 mg

Ingredients 1 (8 oz.) package egg noodles 1 tbsp vegetable oil 1 onion, chopped 1 (6 oz.) can tuna, drained

1 (10.75 oz.) can condensed cream of mushroom soup 1 (8 oz.) container sour cream

Directions 1. In a large pan of lightly salted boiling water, cook the egg noodles for about 8-10 minutes. 2. Drain well. 3. In a large skillet, heat the oil on medium heat and sauté the onion till browned. 4. Stir in the tuna, mushroom soup and sour cream and cook till heated completely. 5. Stir in the cooked egg noodles and serve.

6 Ingredient Tuna Dinner

19

TUNA

Steaks 101

Prep Time: 10 mins Total Time: 51 mins Servings per Recipe: 4 Calories 200 kcal Fat 7.9 g Carbohydrates 3.7g Protein 27.4 g Cholesterol 51 mg Sodium 945 mg

Ingredients 1/4 C. orange juice 1/4 C. soy sauce 2 tbsp olive oil 1 tbsp lemon juice 2 tbsp chopped fresh parsley 1 clove garlic, minced

1/2 tsp chopped fresh oregano 1/2 tsp ground black pepper 4 (4 oz.) tuna steaks

Directions 1. In a large non-reactive dish, add the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano and pepper and mix till well combined. 2. Add the tuna steaks and coat with the mixture generously. 3. Refrigerate, covered for at least 30 minutes. 4. Set your grill for high heat and lightly, grease the grill grate. 5. Cook the tuna steaks on grill for about 5-6 minutes. 6. Flip the steaks and coat with the marinade. 7. Cook on the grill for about 5 minutes.

22

Tuna Steaks 101

Shibuya

Terminal Tuna

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 4 Calories 551 kcal Fat 41.6 g Carbohydrates 12.9g Protein 30.7 g Cholesterol 51 mg Sodium 2803 mg

Ingredients 1 C. teriyaki sauce 3/4 C. olive oil 2 tbsp minced garlic 1 tsp ground black pepper

4 (4 oz.) fillets yellowfin tuna

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

In a large resealable plastic bag, mix together the teriyaki sauce, oil, garlic and pepper. Add the tuna fillets and seal the bag with as little air in it as possible. Shake well to coat the tuna fillets with marinade. Refrigerate to marinade for about 30 minutes. Set your outdoor grill for high heat and lightly, grease the grill grate. Remove the tuna from marinade. Cook the tuna fillets on grill for about 3-5 minutes per side.

Shibuya Terminal Tuna

23

PEPPERY

Cayenne Tuna

Prep Time: 5 mins Total Time: 17 mins Servings per Recipe: 2 Calories 301 kcal Fat 17.8 g Carbohydrates 0.7g Protein 33.3 g Cholesterol 71 mg Sodium 1034 mg

Ingredients 2 (5 oz.) ahi tuna steaks 1 tsp kosher salt 1/4 tsp cayenne pepper 1/2 tbsp butter

2 tbsp olive oil 1 tsp whole peppercorns

Directions 1. Season the tuna steaks with the salt and cayenne pepper. 2. In a skillet, heat the olive oil and butter on medium-high heat and cook the peppercorns for about 5 minutes. 3. Gently place the seasoned tuna in the skillet and cook for about 1 1/2 minutes per side.

24

Peppery Cayenne Tuna

Barcelona

Tuna Appetizer

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 294 kcal Fat 18.2 g Carbohydrates 11g Protein 23.9 g Cholesterol 27 mg Sodium 154 mg

Ingredients 1 (12 oz.) can solid white tuna packed in water, drained 1 tbsp mayonnaise 3 green onions, thinly sliced, plus additional for garnish 1/2 red bell pepper, chopped

1 dash balsamic vinegar black pepper to taste 1 pinch garlic salt, or to taste 2 ripe avocados, halved and pitted

Directions 1. In a bowl, mix together the tuna, mayonnaise, green onions, red pepper, balsamic vinegar, pepper and garlic salt. 2. Stuff the avocado halves with the tuna mixture evenly. 3. Sprinkle with a dash of black pepper and serve with a garnishing of the reserved green onions.

Barcelona Tuna Appetizer

25

I♥

Tuna Salad

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 2 Calories 432 kcal Fat 31 g Carbohydrates 12.8g Protein 27.2 g Cholesterol 141 mg Sodium 517 mg

Ingredients 1 (6 oz.) can chunk light tuna, drained 1/4 C. creamy salad dressing (such as Miracle Whip(R)) 1 hard-boiled egg, chopped

1/2 apple, diced 1/2 C. chopped toasted pecans salt and pepper to taste

Directions 1. In a large bowl, add all the ingredients and stir to combine. 2. Refrigerate to chill for at least 1 hour before serving. 

26

I ♥ Tuna Salad

Apple

and Tuna Lunch Box

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 2 Calories 267 kcal Fat 2.6 g Carbohydrates 30g Protein 29 g Cholesterol 25 mg Sodium 803 mg

Ingredients 1 (6 oz.) can tuna in water, drained 1/4 C. sauerkraut 1/4 C. finely chopped apple 2 tbsp Dijon mustard

1 tbsp red wine vinegar 4 slices whole wheat bread, toasted

Directions 1. In a large bowl, add all the ingredients and stir to combine. 2. Spread over the toasted wheat bread slices and serve.

Apple and Tuna Lunch Box

27

APRIL’S

Paprika Scallops

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 361 kcal Fat 8.2 g Carbohydrates 32.8g Protein 39.5 g Cholesterol 68 mg Sodium 631 mg

Ingredients 1 lb. scallops 2 tbsp olive oil 1 tsp sweet paprika 1 pinch cayenne pepper salt and freshly ground black pepper to taste 1 clove garlic, crushed

1 (12 oz.) bottle butter beans, rinsed and drained 1 lemon, juiced 1/2 tsp Italian seasoning 1 1/2 C. cooked lentils 1 C. arugula

Directions 1. In a bowl, add the scallops, olive oil, paprika, cayenne pepper, salt and black pepper and toss to coat well. 2. Heat a nonstick skillet on high heat and cook the scallops for about 3 minutes per side. 3. Transfer the scallops into a bowl. 4. Reduce the heat to medium and in the same skillet and sauté the garlic for about 30 seconds. 5. Stir in the butter beans, lemon juice and Italian seasoning and stir fry for about 1-2 minutes. 6. Stir in the cooked lentils and arugula and cook for about 30 seconds. 7. Stir the scallops into the lentil mixture and cook for about 1 minute. 8. Season with the salt and black pepper and serve.

28

April’s Paprika Scallops

Tater Cakes

and Spicy Scallops

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 296 kcal Fat 15.5 g Carbohydrates 19.5g Protein 19.1 g Cholesterol 109 mg Sodium 657 mg

Ingredients 1/2 red bell pepper 3/4 C. cold mashed potatoes 1 egg, beaten 2 tbsp dry bread crumbs 1 pinch salt and freshly ground black pepper 1 lb. scallops

1 tsp olive oil cayenne pepper to taste 1/4 C. fresh whole basil leaves 1 tbsp butter 1 tbsp capers 1/4 C. water

Directions 1. Set the broiler of your oven and arrange oven rack about 6-inches from the heating element. 2. Line a baking sheet with the foil paper. 3. Arrange the bell pepper, cut-side down onto the prepared baking sheet. 4. Cook under the broiler for about 5-8 minutes. 5. Place the bell pepper into a bowl and with a plastic wrapper, tightly cover it. 6. Keep aside for about 20 minutes. 7. Discard the skin and slice the bell pepper thinly. 8. In a bowl, add the mashed potatoes, egg, bread crumbs, salt and black pepper and mix till smooth. 9. In a large nonstick skillet, heat the olive oil on medium heat. 10. Place the mixture by spoonfuls into hot oil and flatten into a small pancake. 11. Cook for about 7 minutes. 12. Flip and cook for about 5-7 minutes. 13. With a paper towel, wipe skillet clean. 14. In a bowl, add the scallops, olive oil, cayenne pepper and salt and toss to coat well. Tater Cakes and Spicy Scallops

29

15. Heat the same nonstick skillet on high heat. 16. Place the scallops in the center of the skillet and red peppers in a pile in the side of the skillet. 17. Cook for about 3-4 minutes. 18. Transfer scallops into a plate, leaving peppers in the skillet. 19. In the skillet, add the basil, butter, capers and water and stir to combine well. 20. Remove from the heat. 21. Divide the pancakes into the serving plates and top with the scallops evenly, followed by the pepper sauce.

32

Mediterranean

Scallop and Asparagus

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 503 kcal Fat 43.9 g Carbohydrates 12.3g Protein 18.9 g Cholesterol 34 mg Sodium 517 mg

Ingredients Dressing: 3/4 C. olive oil 1/4 C. balsamic vinegar 1 tsp chopped garlic 1/2 tsp salt 1/2 tsp ground black pepper

Salad: 2 tsp olive oil 1/2 lb. bay scallops 1 bunch fresh asparagus, trimmed 1 (10 oz.) bag fresh spinach

Directions 1. In a bowl, add 3/4 C. of the olive oil, vinegar, garlic, salt and pepper and beat till smooth. 2. In a skillet, heat 2 tsp of the olive oil on medium-high heat and sear the scallops and asparagus for about 2-3 minutes per side. 3. In a large salad bowl, place the spinach and dressing and toss to coat. 4. Serve with a topping of the scallops and asparagus.

Mediterranean Scallop and Asparagus

33

SEPTEMBER’S

Scallops

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 641 kcal Fat 36.1 g Carbohydrates 15.2g Protein 58.7 g Cholesterol 242 mg Sodium 1033 mg

Ingredients 2 tbsp olive oil 2 lb. sea scallops 1/2 tsp salt 1/4 tsp ground black pepper 1 tsp garlic powder 3 tbsp butter 3 green onions, chopped

2 tbsp grated orange zest 1/2 C. dry white wine 1 C. heavy cream

Directions 1. Season the scallops with the salt, pepper and garlic powder. 2. In a large skillet, heat the olive oil on medium heat and cook the scallops for about 2 minutes per side. 3. Transfer the scallops into plate and keep aside. 4. In another skillet, melt the butter on medium heat and sauté the green onions and orange zest for about 1 minute. 5. Stir in the wine and cream and bring to a boil, stirring continuously. 6. Cook for about 4-5 minutes. 7. Stir in the scallops and reduce the heat to medium-low. 8. Simmer for about 5 minutes.

34

September’s Scallops

Japanese

Ramen

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 291 kcal Fat 8.1 g Carbohydrates 18.5g Protein 31.4 g Cholesterol 84 mg Sodium 1446 mg

Ingredients 2 C. water 1 (3 oz.) package instant ramen noodles (exclude seasoning packet) 2 1/2 C. water 2 tbsp soy sauce 2 tbsp mirin (Japanese sweet wine) 1 1/3 tsp dashi no moto (instant dashi or fish-broth powder), available at Asian markets

1 tsp rice vinegar 5 shiitake mushrooms, sliced 2 green onions, sliced 1 tsp minced fresh ginger 1 tbsp butter 8 scallops

Directions 1. In a large pan, bring 2 C. of the water to a boil and cook the ramen noodles for about 2-3 minutes. 2. Drain well. 3. Divide the noodles into 2 soup bowls. 4. In a large pan, bring 2 1/2 C. of the water to a boil and stir in the soy sauce, mirin, dashi no moto and rice vinegar. 5. Reduce the heat to low and stir in the shiitake mushrooms, green onions and ginger. 6. Simmer for about 3-5 minutes. 7. Divide the soup over the noodles. 8. In a skillet, melt the butter on medium-high heat and sear the scallops for about 3 minutes. 9. Divide the scallops into each soup bowl and serve.

Japanese Ramen

35

BATON ROUGE

Scallop Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 355 kcal Fat 9.5 g Carbohydrates 32.7g Protein 37.1 g Cholesterol 91 mg Sodium 1398 mg

Ingredients 1 (16 oz.) package mixed frozen vegetables ( broccoli, corn, red pepper) 2 tbsp butter 3/4 C. chopped onion 1 clove garlic, minced 1 (4 oz.) package sliced fresh mushrooms 1 tbsp Cajun seasoning

2 tbsp all-purpose flour 1 1/2 C. milk 1 lb. scallops - rinsed, drained, and cut in half 1 tsp salt 1/8 tsp ground black pepper

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

36

In a large pan, add the mixed vegetables and enough water to cover and bring to a boil. Cook for about 5 minutes. Drain and keep aside. In a soup pan, melt the butter on medium-low heat and sauté the onion, garlic, mushrooms and Cajun seasoning for about 5 minutes. Add the flour, stirring continuously. Add the milk and cook, stirring till thickened. Add the scallops, salt, and pepper and cook for about 5-7 minutes. Fold the vegetables into the mixture and cook for about 2-3 minutes. Serve immediately.

Baton Rouge Scallop Soup

Hearty

Scallops

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 360 kcal Fat 12.7 g Carbohydrates 7.6g Protein 41.7 g Cholesterol 102 mg Sodium 910 mg

Ingredients 1 tbsp garlic-flavored olive oil 1 1/2 tsp butter 16 sea scallops, dried well 1/2 tsp onion powder sea salt and cracked black pepper to taste

1/3 C. dry vermouth, optional 2 tbsp capers, drained 1 1/2 tsp red pepper flakes (optional)

Directions 1. In a large skillet, heat the olive oil and butter on medium heat and cook the scallops with the onion powder, sea salt and black pepper for about 4 minutes per side. 2. Increase the heat to high and add the vermouth, capers and red pepper flakes and shake the pan to flip scallops and distribute capers and red pepper flakes. 3. Cook for about 5-8 minutes.

Hearty Scallops

37

TWO-INGREDIENT

Scallops

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 476 kcal Fat 23.5 g Carbohydrates 35.1g Protein 32.4 g Cholesterol 68 mg Sodium 642 mg

Ingredients 4 C. potato chips, crushed 1 lb. sea scallops (12-15 per lb.)

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease a baking sheet. 2. In a shallow dish, place the potato chips. 3. Coat the scallops with the potato chips evenly. 4. Place the scallops onto the prepared baking sheet. 5. Cook in the oven for about 15-20 minutes.

38

Two-Ingredient Scallops

Simply

Stir Fried Scallops

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 340 kcal Fat 19.5 g Carbohydrates 20g Protein 18 g Cholesterol 69 mg Sodium 842 mg

Ingredients 1/2 C. dry bread crumbs 1/2 tsp salt 1 lb. sea scallops 2 tbsp butter 1 tbsp olive oil

1/4 C. dry white wine 2 tbsp lemon juice 1 tsp minced fresh parsley 1 clove garlic, minced

Directions 1. In a large resealable plastic bag, mix together the bread crumbs and salt. 2. Add the scallops in batches and shake to coat. 3. In a large skillet, heat the olive oil and butter on medium-high heat and sear the scallops for about 1 1/2-2 minutes per side. 4. Transfer the scallops into a plate and keep warm. 5. In the same skillet, stir in the wine, lemon juice, parsley and garlic and bring to a boil. 6. Simmer for about 5 minutes. 7. Place the wine sauce over the scallops and serve.

Simply Stir Fried Scallops

39

CHEESY

Fennel Seafood Soup

Prep Time: 20 mins Total Time: 2 hrs 50 mins Servings per Recipe: 6 Calories 667.1 Fat 26.7 g Cholesterol 214.8 mg Sodium 1173.6 mg Carbohydrates 27.2 g Protein 64.2 g

Ingredients 4 C. seafood stock 2 C. semi-dry wines or 2 C. dry wine 1⁄2 C. extra virgin olive oil 1 medium onion, chopped 4 garlic cloves, sliced thin 1 C. chopped Italian parsley 2 C. fresh fennel, sliced in thin strips 1 C. carrot, sliced in thin strips 1 C. celery, sliced in thin strips 2 lbs large scallops

2 lbs mussels 1 lb large shrimp 1 (20 oz) can crushed tomatoes 1 fresh lime 1⁄2 C. Italian parsley, chopped fine 1⁄2 C. grated parmesan cheese Salt Black pepper

Directions 1. Get a crock pot. Stir into it the stock, wine, and olive oil, onion, parsley, and garlic. Put on the lid and cook them for 1 h 5 min on high. 2. Stir in the carrots, fennel, and celery. Put on the lid and cook them for 40 high. 3. Layer in it the mussels followed by scallops and shrimp then top them with lime juice, a pinch of salt, pepper and crushed tomato. 4. Put on the lid and cook them for 40 min on high. Serve your soup hot and top it with some grated parmesan cheese. 5. Enjoy.

42

Cheesy Fennel Seafood Soup

Seafood

Gumbo Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 8 Calories 336.8 Fat 12.4 g Cholesterol 116.5 mg Sodium 959.8 mg Carbohydrates 31.1 g Protein 27.7 g

Ingredients 3 tbsp olive oil 2 medium red onions, chopped 3 garlic cloves 3 tbsp Old Bay Seasoning 32 oz chicken stock 3 tbsp red wine vinegar 2 tbsp oregano 4 tbsp parsley 1⁄4-1⁄2 tsp Tabasco sauce 1 lb frozen mixed seafood 1 lb raw peeled small shrimp 1 lb catfish nuggets

1 lemon 1⁄4 tsp black pepper 1⁄4 C. brown rice 2 (14 oz) cans Mexican-style stewed tomatoes with jalapeno peppers 1 (14 oz) can tomato soup 2 (14 oz) cans okra 3 tbsp gumbo file

Directions 1. Place a large soup pot over medium heat. Heat the oil in it. Cook in it the garlic with onion for 3 min. 2. Stir in 2 tbsp of Old Bay seasoning then cook them for 30 sec. Add the stock, red wine vinegar, oregano, parsley, and Tabasco. Cook them over medium heat until they start boiling. 3. Layer the seafood on a baking sheet then season them with the rest of the old bay seasoning and 1 lemon juice. Place them aside until the soup starts boiling. 4. Transfer the seafood to the soup with the rest of the 5. Ingredients leaving the gumbo file on top. Lower the heat and put on the lid. Cook the soup for 35 min then serve it warm 6. Enjoy.

Seafood Gumbo Soup

43

WAKAME

Seafood Soup

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 5 Calories 222.1 Fat 3.7 g Cholesterol 22 mg Sodium 910.1 mg Carbohydrates 36.8 g Protein 13.6 g

Ingredients 200 g fish fillets, sliced 500 ml dashi stock 300 ml water 70 g miso 2 red dates, sliced 1 tsp Chinese wolfberries 100 g soft silken tofu 2 dried shiitake mushrooms, soaked and shredded 75 g wakame seaweed

1 tsp sesame oil 1 tsp olive oil 2 stalks spring onions, sliced 1 dash pepper

Directions 1. Sprinkle some salt and pepper on the fish then drizzle on them some oil and corn flour. 2. Place a large saucepan over medium heat. Place in it the water with dashi and cook them until they start boiling to make the stock. Spoon of the hot stock to a mixing bowl 3. Add the miso to the bowl and stir them until it dissolves. Stir it back into the pot. Stir in the red dates and kei chi. Mix them well. 4. Stir in the fish, tofu and mushrooms. Cook the soup for 6 min. Stir in the wakame, sesame oil and olive oil and a dash of pepper. 5. Turn off the heat and add the onion strips. Serve your soup hot. 6. Enjoy.

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Wakame Seafood Soup

Creamy

Seafood Curry Soup

Prep Time: 30 mins Total Time: 4 hrs Servings per Recipe: 8 Calories 124.2 Fat 3.1 g Cholesterol 8 mg Sodium 420.1 mg Carbohydrates 18.7 g Protein 6.8 g

Ingredients 1 C. potato, chopped 3⁄4 C. onion, chopped 2 C. chicken broth 1 1⁄2 tsp curry powder 1 garlic clove, chopped 1 (14 1/2 oz) can whole tomatoes, undrained

4 1⁄2 C. white fish fillets cut into 1 inch pieces 1 C. plain yogurt 2 tbsp parsley, chopped 2 tbsp lemon juice

Directions 1. Place a large saucepan over medium heat. Stir into it the potatoes, onion, broth, curry, garlic, and tomatoes. Cook them until they start boiling. 2. Lower the heat and cook the sop for 17 min. allow the soup to cool down for 5 min. 3. Get a blender: Blend the soup in batches until it becomes smooth. Pout the soup back into the pot. Lower the heat and cook it until it starts boiling. 4. Add the fish and lower the heat. Cook the soup for 6 min. Turn off the heat and place the soup aside to lose heat. 5. Place the soup in the fridge and let it cool down for 3 h 20 min. Add the rest of the 6. Ingredients stir them well. Serve your soup with your favorite toppings. 7. Enjoy.

Creamy Seafood Curry Soup

45

SNOWY

Seafood Soup

Prep Time: 10 mins Total Time: 26 mins Servings per Recipe: 4 Calories 145.5 Fat 1.7 g Cholesterol 107 mg Sodium 1004.6 mg Carbohydrates 8.2 g Protein 24.4 g

Ingredients 3 tsp vegetable bouillon granules 1 C. bottled clam juice 2 tbsp fish sauce 1 tsp minced garlic 2 tbsp minced fresh ginger or 1 1⁄2 tbsp grated fresh ginger 1⁄2 lb fresh mushrooms, sliced 1 1⁄2 C. fresh snow peas 1⁄2 lb raw sea scallops, sliced in half 1 (13 1/2 oz) can light coconut milk

1⁄4 C. lime juice 2 tbsp chopped scallions 1⁄4 tsp crushed red pepper flakes 1⁄2 lb boiled medium shrimp 4 slices limes (optional, for garnish)

Directions 1. Place a large saucepan over medium heat. Place 3 C. of it and stir into it the vegetable bouillon granules until it melts. 2. Add the clam juice with fish sauce, garlic and ginger. Cook them until they start boiling. Lower the heat and cook the soup for 6 min. 3. Stir in the scallops with snow peas. Cook the soup until it starts boiling. Put on the lid and lower the heat. Cook the soup for 6 min. 4. Add the coconut milk with lime juice, scallions and pepper flakes. Cook the soup for 5 min. add the shrimp and cook the soup for 3 min. 5. Adjust the seasoning of the soup. Serve it hot with your favorite toppings. 6. Enjoy.

46

Snowy Seafood Soup

Seafood

Noodles Soup

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 213.3 Fat 5.2 g Cholesterol 86.5 mg Sodium 1236.8 mg Carbohydrates 14.4 g Protein 24.4 g

Ingredients 1 tsp lite olive oil (or other veggie oil) 4 garlic cloves, finely chopped 3 C. Chinese cabbage, thinly sliced 4 C. defatted chicken stock 6 oz small shrimp, peeled and deveined 6 oz bay scallops 3 tbsp light soy sauce

2 tbsp rice wine or 2 tbsp white vinegar 1⁄2 lb Chinese wheat noodles or 1⁄2 lb linguine 2 scallions, peeled & chopped

Directions 1. Place a medium saucepan over medium heat. Heat the oil in it. Cook in it the garlic until it becomes golden. 2. Stir in the cabbage wit 1/4 of the stock. Cook them until they start simmering then keep simmering them for 1 min. 3. In the meantime, bring a salted pot of water and cook in it the noodles for 4 min. Drain the noodles and divide on serving bowls. 4. Stir in the rest of the stock with scallops, shrimp, rice wine and soy sauce to the soup pot with cabbage. Cook them for 2 min. 5. Pour the soup over the noodles and serve it right away. 6. Enjoy.

Seafood Noodles Soup

47

EASY PEASY

Lemon Squeezy Seafood Soup

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 190 kcal Fat 11.8 g Carbohydrates 12.8g Protein 8.2 g Cholesterol 69 mg Sodium 900 mg

Ingredients 1 (10.75 oz) can condensed cream of potato soup 1 (10.75 oz) can condensed cream of shrimp soup 1 C. cooked shrimp 1 (10.75 oz) can condensed oyster stew

2 C. half-and-half cream 1 C. milk 1/2 tsp dried thyme 1/4 tsp white pepper

Directions 1. 2. 3. 4.

48

Place a large soup pot over low heat. Stir in all the Ingredients Cook them for 22 min. Serve your soup hot. Enjoy.

Easy Peasy Lemon Squeezy Seafood Soup

Spicy

Orange Seafood Soup

Prep Time: 30 mins Total Time: 1 d 1 hr Servings per Recipe: 12 Calories 208 kcal Fat 9.1 g Carbohydrates 12.4g Protein 20.6 g Cholesterol 76 mg Sodium 169 mg

Ingredients 3 large tomatoes 4 jalapeno peppers 1/2 onion 2 tbsp olive oil, or as needed 1 lb shrimp - peeled, deveined, and chopped 1 lb halibut, diced 1/2 lb small bay scallops 1 C. lime juice 1 C. tomato juice 3/4 C. fresh squeezed orange juice (orange halves reserved)

1/4 C. lemon juice Pico de Gallo: 6 green onions, finely chopped 3 large fresh jalapeno peppers, seeded and finely chopped 2 avocados, diced 1 tomato, diced Salt and ground black pepper to taste

Directions 1. Before you do anything place the oven rack 6 inches far from the heat. Cover a baking sheet with a piece of foil. 2. Place the jalapeno peppers with onion and tomato on the sheet then pour on them some olive oil and spread them. 3. Cook the veggies under the broiler for 9 min. Place the tomatoes with pepper in zip lock bag and seal it then place them aside to for 22 mi. Remove the skin and seeds of both veggies. 4. Get a large bowl: Fill with ice cold water and some ice cubes then place the bowl in the sink. 5. Bring a salted pot of water to a boil. Cook in it the shrimp, halibut, and scallops for 2 min. Remove them from the water and place them right away in the bowl with ice water. 6. Let them cool down completely. Remove the seafood from the water and place them in an empty bowl. Spicy Orange Seafood Soup

49

7. Get a food blender: Combine in it the tomatoes, roasted jalapeno peppers, roasted onion, lime juice, tomato juice, orange juice, and lemon juice. Process them until they become puréed 8. Spoon the mix over the seafood and place a tight piece of plastic over the bowl to cover it. Place the seafood bowl in the fridge for 24 h. 9. Get a small bowl: Combine the green onions, chopped jalapeno peppers, avocados, and diced tomato together. Mix them well. 10. Add the onion mix to the seafood bowl with some salt and pepper. Stir them well. Serve your soup with your favorite toppings. 11. Enjoy.

52

Warriors'

Seafood Soup

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 6 Calories 55 kcal Fat 1.1 g Carbohydrates 0.8g Protein < 9.8 g Cholesterol 63 mg Sodium 657 mg

Ingredients 2 (14.5 oz) cans chicken broth 2 (14.5 oz) cans beef broth 2 (10.5 oz) cans shrimp consommé 2 1/2 C. frozen shrimp, thawed 1 tsp fresh dill weed Salt and pepper to taste 2 tbsp sliced green onions

Directions 1. Place a soup pot over medium heat. Stir in it the chicken broth, beef broth and shrimp consommé. Cook them until they start simmering. 2. Pour the broth in a fine mesh sieve and strain it. Pour the broth back into the pot. Stir in the shrimp and dill, salt and pepper. 3. Serve your soup hot. 4. Enjoy. 

Warriors' Seafood Soup

53

FUN

Get-Together Mussels Bake

Prep Time: 3 hrs 30 mins Total Time: 5 hrs Servings per Recipe: 8 Calories 999 kcal Fat 48.2 g Carbohydrates 49.3g Protein 89.5 g Cholesterol 1294 mg Sodium 2368 mg

Ingredients 20 small (1 lb.) lobsters 20 lb. clams in shell, scrubbed 10 lb. mussels, cleaned and debearded 10 lb. cod 20 white potatoes 20 sweet potatoes

20 ears fresh corn 5 lb. bratwurst 5 lb. hot dogs (wrapped in cheesecloth) 5 lb. beef sausage 3 lb. sweet onions

Directions 1. Dig a hole in the sand at the beach with the approximate proportions: width= 2 feet, length= 4 feet, depth= 1-1/2 feet. 2. With the beach stones, line the hole and build a fire inside of the hole. 3. Cover with rocks from the beach and heat the stones for about 2-3 hours. 4. Remove coals from the hole and place the hot stones evenly across the bottom of the hole. 5. Arrange the fresh 1/2 bushel seaweed on top of the hot stones. 6. Place the ingredients over hot stones in the layers of the clams, followed by the mussels, fish, sausage, hotdogs, onions, white potatoes, sweet potatoes, corn, and lobsters. 7. With a wet cloth cover the ingredients and arrange the remaining seaweed on top. 8. With a wet tarpaulin, cover the whole hole or more hours. 9. Cook for about 1 hour

54

Fun Get-Together Mussels Bake

Enjoyable

Greek Mussels

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 286 kcal Fat 15.7 g Carbohydrates 15.7g Protein 16.3 g Cholesterol 76 mg Sodium 245 mg

Ingredients 1 tbsp olive oil 2 shallots, finely chopped 4 cloves garlic, finely chopped 1 bulb fennel - trimmed, cored and thinly sliced 1 large tomato, cubed 1/2 C. white wine

1/4 C. ouzo 1/2 C. heavy cream 4 lb. mussels, cleaned and debearded 1/3 C. fresh basil leaves, torn salt to taste

Directions 1. 2. 3. 4. 5.

In a large pan, heat the oil on medium heat and sauté the shallots and garlic till tender. Stir in the tomato and fennel and cook for about 5 minutes. Stir in the heavy cream, ouzo and white wine and bring to a boil. Add the mussels, half of the basil and salt and cook, covered for about 5 minutes. Serve with a garnishing of the remaining basil.

Enjoyable Greek Mussels

55

GENUINE

Spanish Rice with Mussels

Prep Time: 50 mins Total Time: 1 hr 45 mins Servings per Recipe: 40 Calories 591 kcal Fat 21.8 g Carbohydrates 54g Protein 42 g Cholesterol 153 mg Sodium 1032 mg

Ingredients 2 1/2 C. uncooked white rice, rinsed and drained 6 C. chicken stock, divided 3 cloves garlic 1 tsp chopped fresh parsley 1/2 tsp curry powder 5 saffron threads salt and ground black pepper to taste 1/4 C. olive oil 1 onion, diced 1 (3 lb.) whole chicken, cut into small pieces

2 C. peeled and deveined small shrimp, diced 6 small lobster tails 1/2 lb. clams in shell, scrubbed 1 (8 oz.) jar mushrooms, drained 1 C. green peas 1 (2 oz.) can mussels

Directions 1. In a pan, add the broth and bring to a boil on medium-high heat. 2. Reduce the heat to low and keep the pan covered on heat. 3. With a mortar and pestle, puree a smooth liquid with 1/2 C. of the broth, parsley, garlic, saffron threads, curry powder, salt and black pepper. 4. In a paella pan, heat the oil on medium-high heat and sauté the onion till browned. 5. Stir in the lobster, clams, shrimp and chicken and cook for about 10 minutes. 6. Stir in the smooth broth mixture, rice and the remaining broth and simmer for about 15 minutes. 7. Stir in the mussels, peas and shrimp and simmer for about 10 minutes. 8. Remove from the heat and keep aside, covered for about 7 minutes.

56

Genuine Spanish Rice with Mussels

Impressive

Greek Mussels Stew

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 199 kcal Fat 11.3 g Carbohydrates 18.5g Protein 6.6 g Cholesterol 10 mg Sodium 121 mg

Ingredients 2 lb. Yukon Gold potatoes, peeled and cubed 1/2 lb. broccoli rabe, thick stems peeled 1/2 C. olive oil 4 anchovy filets, rinsed and chopped 4 cloves garlic, minced 2 1/2 lb. mussels, cleaned and debearded

2 tbsp chopped fresh parsley 1/2 C. water salt to taste

Directions 1. In a large pan of water cook the potatoes with the salt for about 15 minutes, then drain well. 2. In a pan of salted boiling water, cook the broccoli rabe till just tender. 3. Drain well and chop into 2-inch pieces in lengthwise. 4. In a large deep skillet, add the oil, garlic and anchovies on high heat. 5. Cook for about 1 minute, mashing the anchovies with the back of the spoon. 6. Arrange the mussels in the skillet and place the potatoes, broccoli and parsley on top. 7. Add the water and salt and cook, covered till mussels have opened.

Impressive Greek Mussels Stew

57

NEW ENGLAND

Style Mussels

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 1383 kcal Fat 74.1 g Carbohydrates 1137.4g Protein 41.6 g Cholesterol 294 mg Sodium 3133 mg

Ingredients 8 medium red potatoes, scrubbed 1 lb. clams in shell, scrubbed 1 lb. mussels, cleaned and debearded 1/2 lb. unpeeled large shrimp 1 (48 fluid oz.) can chicken broth 1/4 C. dry vermouth

1 1/2 C. butter, divided 1 loaf French bread

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

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In the bottom of a large pan, arrange the layers of the potatoes, clams, mussels and shrimp. Add the vermouth and enough broth that fills the pan halfway. Chop the half f butter over the seafood. With a lid, cover the pan and then tightly, seal with a foil paper. Bring to a boil and reduce the heat to medium-low. Simmer for about 45 minutes. Remove from the heat and transfer the seafood mixture into serving dishes. Serve with a topping of the remaining softened bread alongside the bred.

New England Style Mussels

Traditional

Italian Mussels

Prep Time: 45 mins Total Time: 1 hr Servings per Recipe: 2 Calories 383.8 Fat 17.9g Cholesterol 110.1mg Sodium 918.5mg Carbohydrates 14.2g Protein 34.5g

Ingredients 1 1/4 lbs mussels, cleaned and debearded 2 tbsp butter 1 1/2 tbsp onions, minced 1 garlic clove, minced 1 small tomatoes, chopped

1/4 tsp oregano salt & freshly ground black pepper ( to taste) 1/4 C. dry white wine

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

In a large bowl of salted water, soak the mussels with flour for about 30 minutes. With a brush, clean the mussels and place in another bowl of clean water. With a paper towel, pat dry the mussels. In a large pan, melt the butter and sauté the onion till tender. Stir in the garlic and sauté for about 1 minute. Stir in the tomato, salt, black pepper and oregano and cook till the tomatoes become tender. 7. Stir in the wine and bring to a boil. 8. Add the mussels and simmer, covered for about 4 minutes. 9. Uncover and stir the mussels and simmer, covered for about 2-4 minutes. 10. Discard any unopened mussels. 11. Serve immediately.

Traditional Italian Mussels

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CURRIED

Mussels Thai Style

Prep Time: 40 mins Total Time: 51 mins Servings per Recipe: 4 Calories 807.7 Fat 61.6g Cholesterol 126.0mg Sodium 1689.4mg Carbohydrates 22.9g Protein 45.7g

Ingredients 1/4 C. butter 5 plum tomatoes, seeded and chopped 2 tbsp minced garlic 1 tbsp peeled fresh ginger, minced 2 (14 oz.) cans unsweetened coconut milk

1 tbsp Thai red curry paste ( more if you like) 7 tbsp chopped fresh cilantro, divided 1 tsp salt 3 lbs mussels, scrubbed and debearded

Directions 1. In a large pan, melt the butter on medium heat and sauté the tomatoes, ginger and garlic for about 2 minutes. 2. Stir in the coconut milk, 4 tbsp of the cilantro, curry paste and salt and simmer for about 4 minutes. 3. Add the mussels and simmer, covered for about 5 minutes. 4. Discard any unopened mussels. 5. Serve with a garnishing of the remaining cilantro.

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Curried Mussels Thai Style

Spicy

Italian Mussels

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 702.7 Fat 25.8g Cholesterol 63.6mg Sodium 958.7mg Carbohydrates 75.4g Protein 39.1g

Ingredients 12 garlic cloves, minced 1 1/2 tsp hot red pepper flakes 1/2 C. olive oil 1 (28 oz.) cans whole tomatoes 2 tbsp tomato paste 2 tsp dried oregano 1 tsp dried basil

1/4 C. capers, drained 1/2 C. kalamata olive, pitted and chopped 1/3 C. red wine 3 lbs mussels, cleaned and debearded 1 lb linguine, cooked

Directions 1. In a large skillet, heat the oil and stir in the red pepper flakes and garlic. 2. Stir in the remaining ingredients except the mussels and linguine and simmer for about 15 minutes. 3. Meanwhile prepare the linguine according to package's directions, then drain well. 4. Increase the heat to medium. 5. Add the mussels and simmer, covered for about 3-6 minutes. 6. Discard any unopened mussels. 7. Pour the mussels mixture over linguine and serve.

Spicy Italian Mussels

63

BRAZILIAN STYLE

Tilapia

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 359 kcal Fat 21.8 g Carbohydrates 15.6g Protein 27.4 g Cholesterol 42 mg Sodium 600 mg

Ingredients 3 tbsps lime juice 1 tbsp ground cumin 1 tbsp paprika 2 tsps minced garlic 1 tsp salt 1 tsp ground black pepper 1 1/2 lbs tilapia fillets, cut into chunks 2 tbsps olive oil

2 onions, diced 4 large bell peppers, sliced 1 (16 oz.) can diced tomatoes, drained 1 (16 oz.) can coconut milk 1 bunch fresh cilantro, diced (optional)

Directions 1. Get a bowl, combine: salt, lime juice, pepper, cumin, garlic, and paprika. 2. Place a covering on the dish and put everything in the fridge overnight. 3. Stir fry your onions in olive oil for 3 mins then lower the heat and add in: diced tomatoes, fish, and bell peppers. 4. Top everything with the coconut milk and place a lid on the pot. 5. Let the contents cook for 17 mins then add in the cilantro and cook the contents for 7 more mins. 6. Enjoy.

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Brazilian Style Tilapia

Almond

and Lemon Tilapia

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 344 kcal Fat 21.9 g Carbohydrates 6.6g Protein 29.3 g Cholesterol 54 mg Sodium 567 mg

Ingredients 1 tsp olive oil, or as needed 3 cloves garlic, minced 1/2 C. grated Parmesan cheese 1/4 C. buttery spread (such as Smart Balance(R)), softened 1/4 C. slivered almonds, crushed 3 tbsps reduced-fat olive oil mayonnaise 2 tbsps bread crumbs 2 tbsps fresh lemon juice

1 tsp seafood seasoning (such as Old Bay(R)) 1/4 tsp dried basil 1/4 tsp ground black pepper 1/8 tsp onion powder 1/8 tsp celery salt 1 lb tilapia fillets

Directions 1. Cover a broiler pan with foil. 2. Get your olive oil hot and stir fry your garlic in it for 7 mins. 3. Get a bowl, mix: celery salt, parmesan, onion powder, garlic, black pepper, butter spread, basil, almonds, seafood seasoning, almonds, lemon juice, and bread crumbs. 4. Place your pieces of fish in the pan and cook them for 3 mins per side. 5. Now top the fish with the almond mix and continue cooking for 3 more mins. 6. Enjoy.

Almond and Lemon Tilapia

65

FLAME BROILED

Tilapia II

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 8 Calories 180 kcal Fat 7.7 g Carbohydrates 1.1g Protein < 25.3 g Cholesterol 56 mg Sodium 231 mg

Ingredients 1/2 C. Parmesan cheese 1/8 C. butter, softened 3 tbsps light mayonnaise 2 tbsps fresh lemon juice 1/4 tsp dried basil

1/4 tsp ground black pepper 1/8 tsp onion powder 1/8 tsp celery salt 2 lbs tilapia fillets

Directions 1. Turn on your oven's broiler and then cover a broiler pan with foil before doing anything else. 2. Get a bowl, combine: basil, lemon juice, pepper, parmesan, onion powder, mayo, celery salt, and butter. 3. Place your pieces of fish in the pan and cook everything for 3 mins per side. Then coat the fish with the parmesan mix and continue cooking for 3 more mins. 4. Enjoy.

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Flame Broiled Tilapia II

Mushroom

and Caper Tilapia

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 262 kcal Fat 14.2 g Carbohydrates 5g Protein 24.2 g Cholesterol 57 mg Sodium 222 mg

Ingredients 2 tbsps extra virgin olive oil 2 tbsps butter 1 tbsp minced garlic 1 lb tilapia fillets salt and ground black pepper to taste

1/2 C. sliced fresh button mushrooms 2 tbsps drained capers 1/2 C. white wine 1 lemon, juiced

Directions 1. Stir fry your garlic in butter and olive oil for 1 min then add in the pieces of fish and cook the fish for 1 more min before adding pepper and salt and cooking for 30 more secs. 2. Now combine in: wine, mushrooms, and capers. 3. Place a lid on the pot, set the heat to low, and let the contents cook for 8 mins. 4. Add in your lemon juice and cook the mix for 60 more secs. 5. Enjoy.

Mushroom and Caper Tilapia

67

PENNSYLVANIA

Tilapia Style

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 305 kcal Fat 15 g Carbohydrates 19.7g Protein 23.1 g Cholesterol 41 mg Sodium 77 mg

Ingredients 4 (4 oz.) fillets tilapia (bream) 1/4 C. olive oil 1/4 C. raspberry vinegar 1/4 C. honey

1 tsp yellow mustard 1/2 tsp dried dill weed

Directions 1. Coat a casserole dish with oil and then set your oven to 350 degrees before doing anything else. 2. Get a bowl, combine: dill weed, olive oil, mustard, vinegar, and honey. 3. Place your pieces of fish into the casserole dish and top the pieces with the vinegar mix. 4. Cook everything in the oven for 25 mins. 5. Enjoy.

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Pennsylvania Tilapia Style

Seasoned

Macaroni Tilapia

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 555 kcal Fat 26.3 g Carbohydrates 44.8g Protein 34.8 g Cholesterol 50 mg Sodium 618 mg

Ingredients 4 oz. elbow macaroni 2 tbsps light olive oil 2 tilapia fillets 1 tbsp lemon juice 1/8 tsp dried oregano 1 pinch dried basil 1 pinch dried cilantro 1 pinch salt and ground black pepper For the pasta: 1 tbsp light olive oil

1/4 C. freshly grated Parmesan cheese 1 tsp lemon juice 1 pinch garlic powder 1 pinch dried basil 1 pinch dried oregano 1 pinch dried cilantro (optional) 1 pinch salt and ground black pepper

Directions 1. 2. 3. 4. 5.

Boil your noodles in water and salt for 9 mins. Then remove all the liquids. At the same time get 2 tbsps of olive oil hot. Coat your pieces of fish with: pepper, lemon juice, salt, oregano, cilantro, and basil. Now sear the fish in the oil for 3 mins per side. Then add the noodles as well as another tbsp of olive oil, pepper, parmesan, salt, tsp lemon juice, cilantro, garlic powder, oregano, and basil. 6. Cook everything for a few more mins to ensure it is all hot then plate your dish. 7. Enjoy.

Seasoned Macaroni Tilapia

69

THAILAND STYLE

Tilapia

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 184 kcal Fat 8.6 g Carbohydrates 2.4g Protein < 24.1 g Cholesterol 41 mg Sodium 296 mg

Ingredients 1/2 C. coconut milk 6 whole almonds 2 tbsps diced white onion 1 tsp ground ginger 1/2 tsp ground turmeric 1 tsp diced fresh lemon grass

1/4 tsp salt 4 (4 oz.) fillets tilapia salt and pepper to taste 1/2 tsp red pepper flakes, or to taste

Directions 1. Blend the following for 1 min: salt (quarter of a tsp), coconut milk, lemon grass, almond, turmeric, onions, and ginger. 2. Top your fish pieces with pepper and salt and layer them in a frying pan with the coconut sauce on top. 3. Spread the sauce over the fish pieces and add some pepper flakes. 4. Set the heat to a medium level and cook the mix, with a lid on the pot, for 17 mins. 5. Enjoy.

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Thailand Style Tilapia

Spicy Honey

and Balsamic Tilapia

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 2 Calories 218 kcal Fat 1.4 g Carbohydrates 33.3g Protein 19.4 g Cholesterol 31 mg Sodium 1399 mg

Ingredients 3 tbsps honey 3 tbsps soy sauce 3 tbsps balsamic vinegar 1 tbsp minced garlic

2 (3 oz.) fillets tilapia cooking spray 1 tsp freshly cracked black pepper

Directions 1. Get a bowl, combine: garlic, honey, vinegar, and soy sauce. 2. Add in your pieces of fish, stir everything, and place the mix in the fridge for 40 mins. 3. Coat a casserole dish with nonstick spray and then set your oven to 350 degrees before doing anything else. 4. Layer your pieces of fish in the dish and top them with black pepper. 5. Cook everything in the oven for 17 mins. 6. Enjoy.

Spicy Honey and Balsamic Tilapia

73

HEALTHY

Salmon

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 1 Calories 219 kcal Carbohydrates 2.6 g Cholesterol 67 mg Fat 12.3 g Protein 22.9 g Sodium 68 mg

Ingredients 1 pound salmon fillet 1 onion, sliced into rings freshly ground black pepper

Directions 1. At first you need to set a grill to medium heat and put some oil before starting anything else. 2. Wrap salmon up around the aluminum foil after adding some pepper. 3. Now cook wrapped salmon on the preheated grill for about 15 minutes each side. 4. Serve.

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Healthy Salmon

Mushroom Salmon

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 217 kcal Carbohydrates 2.5 g Cholesterol 66 mg Fat 12.2 g Protein 22.7 g Sodium 597 mg

Ingredients 6 (4 ounce) fillets salmon 1 (.7 ounce) package dry Italian-style salad dressing mix 1/2 cup water

2 tbsps lemon juice 1 cup fresh sliced mushrooms

Directions 1. Set your oven at 400 degrees before doing anything else. 2. Coat salmon with a mixture of water, dressing mix and lemon juice before placing sliced mushrooms on top. 3. Bake this in the preheated oven covered for about 15 minutes and uncovered for additional 15 minutes. 4. Serve.

Mushroom Salmon

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SALMON

Croquettes

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 435 kcal Carbohydrates 12.2 g Cholesterol 130 mg Fat 30.9 g Protein 27.9 g Sodium 360 mg

Ingredients 1 (6 ounce) can salmon, liquid removed and flaked 1 egg 1/4 cup finely diced celery 1/4 cup sliced green onion

1 tbsp diced fresh dill weed 1/2 tsp garlic powder 1/3 cup wheat germ 3 tbsps olive oil

Directions 1. Form small balls from a mixture of salmon, green onion, egg, celery, and dill and finally garlic powder before coating with wheat germ. 2. Now fry these balls in hot oil for about 10 minutes, while turning when needed. 3. Serve.

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Salmon Croquettes

Japanese Style Salmon

Prep Time: 10 mins Total Time: 3 hrs 20 mins Servings per Recipe: 4 Calories 333 kcal Carbohydrates 22.3 g Cholesterol 67 mg Fat 15.8 g Protein 24.1 g Sodium 764 mg

Ingredients 1 pound salmon fillets 1/3 cup brown sugar, divided 2 tsps lemon pepper, divided 1 tsp garlic powder, divided

1/3 cup low sodium soy sauce 1 tbsp olive oil 1 (1 inch) piece fresh ginger root, minced

Directions 1. Heat up your broiler first, before starting anything else. 2. Coat salmon with brown sugar, garlic powder and lemon pepper very neatly, and set it aside. 3. Combine soy sauce, garlic powder, remaining brown sugar, ginger, olive oil and lemon pepper over medium heat in a saucepan before stirring in some orange juice. 4. Coat salmon with this marinade very thoroughly in a plastic bag before placing it in the refrigerator for at least three hours. 5. Now cook in the preheated broiler for 4 mins. 6. Turn the salmon around and cook it for another four minutes. 7. Let it cool down for five minutes before serving.

Japanese Style Salmon

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SALMON

of Lemon and Pepper

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 4 Calories 239 kcal Carbohydrates 0.9 g Cholesterol 71 mg Fat 16.7 g Protein 20.2 g Sodium 892 mg

Ingredients 4 (4 ounce) salmon fillets 2 tbsps butter, melted 2 tbsps soy sauce

lemon pepper to taste

Directions 1. Heat up the broiler and lightly oil the grate. 2. Coat salmon with a mixture of melted butter and soy sauce before adding some lemon pepper. 3. Now cook this salmon under the preheated broiler for about 8 minutes before letting it cool down for 5 minutes. 4. Serve.

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Salmon of Lemon and Pepper

The Easiest

Salmon Cakes

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 8 Calories 263 kcal Carbohydrates 10.8 g Cholesterol 95 mg Fat 12.3 g Protein 27.8 g Sodium 782 mg

Ingredients 2 (14.75 ounce) cans salmon, liquid removed and flaked 3/4 cup Italian-seasoned panko 1/2 cup minced fresh parsley 2 eggs, beaten 2 green onions, chopped 2 tsps seafood seasoning 1 1/2 tsps ground black pepper 1 1/2 tsps garlic powder

3 tbsps Worcestershire sauce 3 tbsps grated Parmesan cheese 2 tbsps Dijon mustard 2 tbsps creamy salad dressing 1 tbsp olive oil, or as needed, divided

Directions 1. Make eight nicely shaped patties from a mixture of salmon, Worcestershire sauce, panko, parsley, garlic powder, eggs, black pepper, green onions, seafood seasoning, Parmesan cheese, Dijon mustard, and creamy salad dressing. 2. Cook these patties in batches in hot olive oil for about 7 minutes each side. 3. Serve.

The Easiest Salmon Cakes

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ORIENTAL

Salmon

Prep Time: 15 mins Total Time: 1 hr 45 mins Servings per Recipe: 8 Calories 388 kcal Carbohydrates 39.6 g Cholesterol 51 mg Fat 12 g Protein 27.9 g Sodium 279 mg

Ingredients 2 pounds salmon fillets, with skin 2 tbsps olive oil 2 tbsps rice vinegar 2 tbsps soy sauce 1 tbsp packed brown sugar 2 cloves garlic, minced 1 pinch ground black pepper

2 tbsps minced onion 1 tbsp sesame oil 2 cups long-grain white rice 1 tsp dried dill weed 3 cups water

Directions 1. Set your oven at 350 degrees before doing anything else. 2. Coat salmon with a mixture of olive oil, brown sugar, rice vinegar, soy sauce, onion, garlic, pepper, and sesame oil very thoroughly before covering it up and refrigerating it for at least an hour. 3. Bring a mixture of dill weed, rice and water to boil before turning down the heat to low and cooking it for 20 minutes. 4. Place salmon in the oven and bake in the preheated oven for about 30 minutes. 5. Pour this over the cooked rice for serving. 6. Enjoy.

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Oriental Salmon

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.

Southern Fried Halibut

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