Recipes
Recipes
BROILED SWORDFISH STEAKS
HOT SCALLOP AND SPINACH SALAD
QUICK CURRIED SHRIMP
SAUTEED TILAPIA WITH LIME
SESAME CRUSTED ORANGE ROUGHY
SESAME HALIBUT KABOBS
BROILED SWORDFISH STEAKS
Servings: 4
Cooking Time: 10 min + 15 min marinate time
Seafood Alternatives: tuna, salmon, sea bass
Ingredients:
½ cup low calorie or regular Italian salad dressing
1 tsp. dry tarragon leaves or 2 tsp. minced fresh tarragon
4 swordfish steaks (about 6 oz. each)
Preheat broiler and set oven rack 4-5 inches from element. Pour dressing into a shallow dish and stir in tarragon. Add swordfish and turn to coat both sides. Let marinate 15 minutes. Arrange swordfish on a rimmed baking sheet; spoon some marinade over fish. Broil swordfish for 3 minutes. Turn fish, spoon more marinade over and continue broiling until just slightly transparent in the center (cut to test), 2-3 minutes over for steaks ¾ inch thick.
HOT SCALLOP AND SPINACH SALAD
Servings: 4
Cooking Time: 7 minutes
Seafood Alternatives: shrimp, crabmeat, mahi mahi, salmon
Ingredients:
6-7 oz. fresh spinach leaves, washed and stemmed
4 oz. blue cheese, gorgonzola or feta cheese, crumbled
1 lb. scallops
2 tsp. olive oil
½ cup low calorie or regular Italian dressing
½ cup (3 oz.) peanuts, coarsely chopped
Divid spinach leaves among 4 plates. Sprinkle crumbled cheese over. Rinse scallops and pat dry; cut large sea scallops in half horizontally. Heat olive oil in large frying pan over high heat. When hot, add half the scallops and cook, stirring often, until opaque through center (cut to test), 1-2 minutes. Lift scallops from pan and set aside. Repeat with remaining scallops adding more oil if needed. Bring dressing to a simmer over medium heat. Arrange scallops on spinach, drizzle with hot dressing and sprinkle with nuts.
QUICK CURRIED SHRIMP
Servings: 4
Cooking Time: 14 minutes
Seafood Alternatives: cubes of catfish, halibut, swordfish
Ingredients:
2 Tbsp. olive oil
½ cup minced onion
2 tsp. curry powder
1 Tbsp. flour
1 cup chicken stock
1 ½ lb. medium shrimp, peeled and deveined
2 Tbsp. minced parsley or cilantro
Salt and Pepper
¼ cup toasted coconut (optional)
Heat oil in a medium skillet, add onion and sauté until beginning to soften, 2-3 minutes. Sprinkle curry powder and flour over and cook, stirring, until onions are evely coated and curry powder is quite fragrant, 2-3 minutes. Slowly add chicken stock stirring, bring to a boil, then add shrimp. Simmer curry until shrimp are pink and gently curled, 4-5 minutes. Stir in parsley with salt and pepper to taste. Serve shrimp curry over rice and sprinkle toasted coconut over, if you like.
SAUTEED TILAPIA WITH LIME
Servings: 4
Cooking Time: 12 minutes
Seafood Alternatives: sole, flounder, catfish, orange roughy
Ingredients:
1 1/3 lb. tilapia fillets, about ½ inch thick
1/3 cup all-purpose flour
salt & pepper
1 clove garlic, minced or pressed
½ cup dry white wine
1 Tbsp. lime juice
½ Tbsp. margarine or butter
1 Tbsp. olive oil
3 green onions, chopped
Rinse fish and pat dry. Put flour in a plate and season with salt and pepper. Dredge fillets in flour, patting to remove excess. Combine garlic, wine, lime juice and margarine in a small bowl. Heat olive oil in a large frying pan over medium-high heat. Add fillets without overlapping (you may need to cook in 2 batches). Cook until golden on bottom, about 3 minutes. Turn and cook until opaque through center, 1-2 minutes more. Transfer to a platter and cover with foil to keep warm. Add wine mixture to pan and boil, scraping up cooked bits, until reduced by half, 2-3 minutes. Stir in onions and heat about 30 seconds. Pour sauce over fish and serve.
SESAME CRUSTED ORANGE ROUGHY
Servings: 4
Cooking Time: 8 minutes
Seafood Alternatives: cod, sea bass, trout, tilapia, sole
Ingredients:
1 ½ lb. orange roughy fillets, about ½ inch thick
2 Tbsp. teriyaki sauce or soy sauce, more if needed
3 Tbsp. white sesame seeds, more if needed
Preheat broiler and set oven rack 2-3 inches from element. Rinse fish and pat dry. Lay fillets on a lightly oiled broiler pan or shallow rimmed pan. Brush top of each fillet with teriyaki sauce, then sprinkle generously with sesame seeds. Broil fish 3 minutes. Turn off broiler and let stand 3-4 minutes more, until fish is opaque through center.
SESAME HALIBUT KABOBS
Servings: 4
Cooking Time: 12 minutes
Seafood Alternatives: swordfish, shark, tuna, mahi mahi, swordfish
Ingredients:
1 ½ lb. skinless halibut fillet about 1 inch thick
1 large bell pepper (any color). Cored and seeded
2 Tbsp. soy sauce
2 tsp. sesame oil
2 tsp. minced or grated fresh ginger
1 Tbsp. sesame seeds
Rinse fish, pat dry and cut in 1 inch cubes. Cut pepper into 1 inch squares. Thread fish and pepper pieces alternately onto 4 large or 8 medium skewers. Preheat broiler and set oven rack 2-4 inches from element. In a small bowl combine soy sauce, sesame oil and ginger. Brush generously over skewers. Then sprinkle with sesame seeds. Broil for 3 minutes, turn skewers, brush more sauce over and broil until fish is just opaque through center (cut to test), 1-2 minutes longer.
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