Recipe index

-Salmon in Fennel Crust
-Arugula Salad & Pepper Crusted Salmon
-Salmon & Curry Sauce
-Salmon Patties
-Salmon Puffs
-Salmon & Olive Sauce
-Salmon & Rosemary Vinaigrette
-Salmon & Winter Salsa
-Salmon & Sorrel Sauce
-Honey Soy Salmon
-Salmon Mushroom Vinaigrette
-Baked Halibut & Frisee Salad
-Halibut with Gremolata
-Cashew Crusted Halibut
-Halibut Puttanesca
-Halibut Cheeks in Oil
-Halibut Cheeks in Vermouth
-Shiitake Sea Bass
-Picadillo Sea Bass
-Baked Cod & Walnuts
-Mahi-Mahi in Pineapple Sambal
-Fish with Mustard Tomato Sauce
-Peppercorn Tuna
-Whitefish Broil
-Black Cod in Miso
-Crunchy Seafood Kisses
-Crab & Asparagus Salad with Lime
-Crab Cakes
-Grilled Shrimp on Spinach
-Garlic Shrimp
-Moroccan Shrimp on Couscous
-Pasta with Shrimp & Tomatoes
-Peppered Shrimp
-Prawns in Sour Cream
-Shrimp Scampi Picatta
-Curried Shrimp & Peanut Sauce
-Lemon Pepper Shrimp
-Shrimp Panzanella
-SW Shrimp Tacos
-Saffron Scallops
-Seared Scallops
-Seafood Marinades
-Fisherman's Stew
-Seafood Stew
-Shrimp & Corn Chowder
-Crab & Corn Chowder
-Snapper Chowder

Seafood Recipes

Salmon in a Fennel Crumb Crust

Adapted from Food & Wine magazine
Yield: 4 servings

  • 2 tsp. fennel seeds
  • 2 Tbsp. olive oil
  • 2 cloves garlic, cut in halves
  • 1 1/2 fresh French or Italian bread crumbs
  • 1 1/3 lbs. Salmon fillet, cut into 4 pieces
  • 1/8 - 1/4 tsp. salt
  • black pepper to taste
  • 1 Tbsp. lemon juice
  • lemon wedges
  1. Crush fennel seeds with mortar and pestle; or place in ziploc bag, close, and crush with rolling pin.
  2. Pour olive oil into nonstick skillet over medium heat. Sauté the garlic halves until golden, then remove. Put bread crumbs and crushed fennel seeds into pan and sauté a few minutes, until they begin to take on some color. Transfer to a plate.
  3. Put salmon into foil-lined baking pan. With a sharp knife, score the top of each piece in 1/2-inch intervals. Sprinkle with salt, pepper, and lemon juice. Press the crumbs onto the top and into the slits in the fish.
  4. Bake the fish in a preheated 450 F oven 12 min per inch of thickness or until cooked through.
  5. Serve with lemon wedges.

Orange and Arugula Salad
with Fennel and Pepper Crusted Salmon

Yield: 2 servings (8 WW points per serving)
Author: Digital Chef

  • 1 navel orange
  • 1 1/2 tsp fennel seed
  • 1 1/2 tsp black peppercorns
  • 2 salmon fillets, about 4 ounces each
  • 1/2 tsp salt, to taste
  • 2 oz baby arugula, washed and drained well
  • 1/2 fennel bulb, cut into very thin strips
  • 1/4 cup roasted red bell peppers, cut into strips
  • 1/4 c nicoise olives, pitted
  • 1 1/2 tsp fresh lemon juice
  • 1 Tbsp. extra-virgin olive oil, to taste
  • 1 Tbsp. basil leaves, chopped
  • 1 1/2 tsp balsamic vinegar
  1. Using a sharp knife, cut off the orange tops and cut anyway the outside skin to expose its flesh. Use a paring knife to cut in between the membranes to remove the orange segments.
  2. Crush the fennel seed and the peppercorns using a mortar and pestle or a spice grinder. (If desired, and time permits, toast spices before grinding them.) Season the top of the salmon fillets with the salt and sprinkle the fennel-pepper mix over each fillet. Press the seasoning into the flesh with your fingertips.
  3. Preheat the oven to 400 degrees F (200 degrees C). Heat a large non-stick sauté pan over medium-high heat. When hot add the salmon fillets, spice side down. Sear the salmon until the fillets edges have begun to crisp slightly and spice aroma is very apparent, about 5 minutes. Transfer the pan into the oven and bake 8-10 minutes until the fish is completely cooked and firm. It should flake easily if testing with a fork.
  4. While the salmon cooks combine the oranges, arugula, fennel, peppers, olives, lemon, oil, basil, and vinegar together in bowl; toss well and adjust seasoning as desired.
  5. Remove sauté pan from the oven when the salmon is cooked. Portion the salad onto plates and top each with a piece of salmon, spice side facing up. Drizzle any remaining salad dressing over the salmon before serving.

Steamed Salmon with Curry Sauce

Author: Digital Chef
Publication: The Everyday Kitchen

  • 2 ea salmon fillets, each about 4-5 ounces
  • 1/4 tsp salt
  • 1/4 tsp Freshly ground black pepper, to taste
  • 1/2 tsp curry powder
  • 1/4 c dry white wine
  • 1/4 c water
  • 1 2/3 tbsp cider vinegar
  • 1/2 ea red onion, small sized, sliced thin
  • 1/2 ea Granny Smith apples, grated
  • 1/4 c plain lowfat yogurt
  • 1 1/2 tsp honey
  • 1 1/2 tsp chopped fresh mint
  1. Season the salmon fillets with salt and pepper. Set aside. Lightly toast the curry over medium heat until aroma becomes apparent, about 30 seconds.
  2. Add in the wine, water, vinegar, onion and apple. Create an even bed on which to carefully place the salmon; cover and steam over very low heat until firm, about 15 - 20 minutes. Make sure the fish is not crowded in the pan. The fish should flake easily when adequately cooked.
  3. Remove cooked salmon carefully to a plate. To the pan mixture, stir in the yogurt, honey and mint. Adjust seasoning as desired with additional salt and pepper. Spoon finished sauce over salmon fillets before serving.

Salmon Patties

Yield: 5-6 patties

  • 1 14 oz. can pink salmon, drained
  • 1 onion, chopped fine
  • 2 ribs celery chopped fine
  • 1-3 Tbsp. green pepper, chopped fine
  • 3 eggs
  • 1 clove garlic, minced
  • Bread crumbs
  • olive oil

Beat together salmon, onion, celery, green pepper, garlic, and eggs until a lumpy batter forms. Add enough bread crumbs to thicken until it holds shape when formed. Fry in olive oil over medium low heat until browned and firm. Serve with mashed potatoes and peas.

Salmon Puffs

  • 1 C. whole wheat flour
  • 2 tsp. baking powder
  • 1 tsp. salt
  • 1/4 tsp. white pepper
  • 2 Tbs. minced onion
  • 2 eggs
  • 1/2 C. milk
  • 1 Tbs. Oil
  • 2 C. cooked salmon

Mix together flour, baking powder, salt, pepper. Separately, mix onion, eggs, milk, and oil. Mix liquids with dry ingredients. Gently fold in salmon.

Drop by the scant teaspoonful into hot oil and cook until golden. Serve with cocktail sauce.

Red salmon (sockeye) is best, but other species work well. You can also use this recipe to make crab cakes by simply substituting an equal amount of cooked crab meat for the salmon, and cooking them on a grill or in a skillet.

Pepper-Crusted Salmon with Olive Sauce

Williams-Sonoma Kitchen
Serves 4

  • 2 tsp. freshly cracked pepper
  • 4 salmon fillets, each about 6 oz.
  • 2 Tbs. extra-virgin olive oil
  • Salt, to taste
  • 1 small shallot, minced
  • 1/2 cup unsalted fish or vegetable stock, or canned vegetable broth
  • 1 tsp. vegetable demi-glace, plus more as needed
  • 1/4 cup chopped mixed black and green olives
  • 1 Tbs. chopped fresh flat-leaf parsley

Put the pepper in a shallow dish. Lay the salmon ?llets, skin side up, in the dish and press lightly to coat evenly with the pepper on one side.

In a large sauté pan over medium-high heat, warm the olive oil until smoking. Place the salmon, peppered side down, in the pan; do not overcrowd. Sear until golden brown underneath, about 2 minutes. Turn the salmon over and continue cooking until golden underneath, about 2 minutes more for medium-rare, or until done to your liking. Transfer the salmon to a warmed platter, season lightly with salt and cover loosely with aluminum foil.

Pour off all but 1 Tbs. oil from the pan. Set the pan over medium heat, add the shallot and cook, stirring occasionally, until tender and translucent, about 3 minutes. Add the stock and demi-glace, bring to a boil and cook, stirring occasionally to scrape up any browned bits from the pan bottom, until reduced to 1/3 cup, about 3 minutes. Add the olives and parsley. Taste and season with salt and more demi-glace as needed. Pour the sauce over the salmon and serve immediately.

Salmon With Rosemary-Mustard Vinaigrette

4 servings


  • 4 tablespoons balsamic vinegar (may substitute 3 tablespoons balsamic vinegar and 1 tablespoon soy sauce)
  • 3 tablespoons whole-grain mustard
  • 2 tablespoons brown sugar
  • 2 teaspoons finely chopped rosemary leaves, or to taste
  • 1/2 teaspoon kosher salt, or to taste
  • Freshly ground black pepper
  • 4 tablespoons olive oil


  • 4 salmon fillets (about 6 ounces each), with or without skin
  • Kosher salt and freshly ground black pepper
  • About 2 tablespoons olive oil

Preheat the oven to 400 degrees.

For the vinaigrette: In a small bowl, whisk together the vinegar, mustard, sugar, rosemary, salt and pepper. Whisking constantly, gradually whisk in the oil. Taste and adjust the seasonings accordingly. (May cover and refrigerate for up to 3 days.)

For the salmon: Pat the salmon dry and season both sides with salt and pepper to taste. Heat the oil in a skillet over medium-high heat. Add the salmon, skin-side up, and do not move or turn it for 2 minutes. (If the salmon sticks to the skillet, it is not yet properly seared; cook for 30 more seconds and try again.) Turn and cook until lightly browned and crisp but not cooked through, 1 to 2 minutes. Transfer the skillet to the preheated oven and finish cooking to the desired degree of doneness.

Transfer the salmon to individual plates. Whisk the vinaigrette briefly to recombine and spoon some of it over each fillet. Serve at once.

Per serving: 472 calories, 34 gm protein, 10 gm carbohydrates, 32 gm fat, 94
mg cholesterol, 4 gm saturated fat, 536 mg sodium, trace dietary fiber

Salmon with Fresh Winter Salsa

Yield: 4 servings

  • 1 1/2 pounds salmon fillet, about 1 inch thick
  • 1 tablespoon olive oil
  • 1-2 ancho chilies, seeded and chopped
  • 2 sweet red peppers, seeded and chopped
  • 6 green onions, thinly sliced
  • 1 bunch fresh basil, stemmed and shredded
  • 1/2 cup toasted walnuts, chopped

Preheat oven to broil or prepare coals. Rub fish lightly with 1 teaspoon oil and grill for 10 minutes, skin side down.

Remove from heat, cover tightly with foil and let stand for 10 minutes. Heat remaining oil in a saucepan over medium-high heat. Add anchos and half the red pepper pieces and cook, stirring, until barely tender (3 to 4 minutes).

Combine with remaining ingredients in a food processor or blender and blend to a coarse paste. Serve fish with sauce.

Spring Salmon with French Sorrel Sauce

Yield: 4 servings

  • 1 1/2 pounds salmon fillets
  • 1/4 teaspoon kosher or sea salt
  • 1/4 teaspoon freshly ground pepper
  • 2 shallots, finely chopped
  • 1 cup French sorrel, stemmed and shredded
  • 1/2 cup dry white wine

Preheat oven to 425 degrees. Rinse fish, pat dry and place, skin side down, in a shallow baking dish. Sprinkle with salt and pepper and bake, uncovered, for 12 to 14 minutes until top of fish is opaque and set.

While fish cooks, combine shallots, sorrel, and wine in a small saucepan over medium-high heat, cover pan and bring to a low boil, then reduce heat to medium and simmer, uncovered until fish is done.

Slide fish off its skin and serve, topped with sauce.

Honey-Soy Grilled Salmon with Cilantro Noodles

Yield: 4 servings

  • Three 2-ounce packages rice vermicelli
  • 4 center-cut salmon fillets (about 6 ounces each)
  • Olive oil
  • Sea salt
  • Freshly ground black pepper
  • 5 tablespoons "lite" soy sauce
  • 3 tablespoons honey
  • ½ teaspoon ground pepper
  • 3 tablespoons Asian sesame oil
  • 2 teaspoons fresh lemon juice
  • Vegetable oil for brushing
  • 1/2 cup packed fresh cilantro leaves, coarsely chopped
  • 2 tablespoons black sesame seeds

Prepare a medium-hot fire in a charcoal or gas grill. While the grill is heating, soak the rice vermicelli in a large bowl of hot water until softened, about 20 minutes.

Brush all sides of the salmon with olive oil and sprinkle with salt and pepper. Make the glaze for the salmon by combining 1 tablespoon soy sauce, 2 tablespoons honey, and 1/2 teaspoon ground pepper. Set aside. To make the dressing: In a small bowl, combine 4 tablespoons of soy sauce, 1 tablespoon honey, the sesame oil and lemon juice. Set aside.

To grill the salmon: Brush the grill grate generously with vegetable oil. Place the salmon, skin side up, directly over the medium-hot fire. Grill until beautiful grill marks are etched across the fillets, about 2 minutes. Turn the salmon skin side down. Brush the salmon flesh generously with the glaze. Cover the grill and continue grilling the salmon until almost opaque throughout, but still very moist, about 3 minutes longer. Transfer to a plate and set aside.

Drain the rice vermicelli and pat dry with paper towels. Toss the noodles with the dressing, cilantro, and sesame seeds. Divide the noodles among 4 entree plates. (Though the noodles are soaked in hot water to soften, they are warm or at room temperature when served. Morgan says.)

Place a salmon fillet in the center, on top of the noodles, and serve immediately.

Nutrition information per serving: 600 calories, 27 grams fat, (4 grams saturated, 41 percent fat calories), 36 grams protein, 53 grams carbohydrate, 95 milligrams cholesterol, 1,128 milligrams sodium.

Grilled Salmon with Mushroom Vinaigrette

Yield: 4 servings

Mushroom Vinaigrette (makes about 1 cup)

  • 5 tablespoons olive oil, divided
  • 1 cup sliced cremini mushrooms
  • 1 cup stemmed and sliced shiitake mushrooms
  • Pinch red chili flakes
  • 1 tablespoon minced shallots
  • 2 teaspoons minced fresh ginger
  • 2 teaspoons minced fresh garlic
  • 1 tablespoon soy sauce 3 tablespoons seasoned rice vinegar
  • 1 teaspoon finely minced lemon zest


  • 1 to 2 tablespoons olive oil
  • 4 wild salmon fillet portions, skinless (about 1 ¾ pounds)
  • Kosher salt
  • Freshly ground pepper
  • Lemon wheels and fresh chives for garnish if desired
  1. First, make the Mushroom Vinaigrette: In a large sauté pan, heat 2 tablespoons olive oil over medium-high heat. Add and sauté the mushrooms, stirring often, until tender, about 2 minutes. Then increase heat to high and add the chili flakes, shallots, ginger and garlic. Sauté for another minute, stirring often. Do not brown garlic.
  2. Quickly add the soy sauce and vinegar, bring to a boil and cook 30 seconds. Then remove from the heat. Transfer to a bowl and let cool, then stir in the remaining olive oil and the lemon zest.
  3. To grill salmon and serve: Heat your grill to hot. Meanwhile, place the olive oil on a large dinner plate, swipe the salmon fillets through it on each side, and then season well with salt and pepper. Discard olive oil. Place salmon on hot grill and cook, creating nice crisscross marks on each side of the salmon. Cook fish to desired doneness -- but not overcooked. Different sized salmon fillets will cook differently; just use good judgment and try to not overcook your salmon.
  4. Serve immediately, topped with some of the Mushroom Vinaigrette and garnished with lemon wheels and thinly sliced chives.

©2005, Kathy Casey Food Studios®

Baked Halibut with Frisee and Endive Salad

Author: Digital Chef

  • 1/2 bunch frisee, large
  • 1/2 Belgian endive, large size
  • 1 Tbsp. lemon juice, fresh
  • 2 halibut steaks, about 4-ounces each
  • 1/4 tsp. salt, as needed
  • 1/4 tsp. freshly cracked black pepper, as needed
  • 1/2 tsp. unsalted butter
  • 1/2 shallots, mince fine, or sliced thin
  • 1/4 C. white wine, sweet table wine
  • 2 thyme sprigs
  • 1 1/2 tsp. loosely packed basil leaves, chopped
  • 1 2/3 Tbsp. olive oil
  • 1/2 tomato, medium dice
  1. Preheat oven to 300 degrees F. Cut and trim greens, wash in plenty of water and drain well in salad spinner.
  2. Cut endive in half lengthwise. Cut away core. Cut into fine slices and drizzle with a few drops of lemon juice to prevent it from turning brown.
  3. Season fillets with half of salt and pepper. Butter bottom of large baking dish (or casserole dish). Scatter shallots along bottom of baking dish. Sprinkle evenly with remaining salt and pepper. Add wine.
  4. Place fillets in prepared baking dish. Top each with a sprig of thyme. Cover with wax paper. Bake 20 minutes until opaque. Transfer cooked fillets to a warm plate.
  5. To make the dressing, strain and transfer cooking liquid from baking dish to blender. Add basil. Blend to thoroughly combine. Slowly add the olive oil.
  6. In medium-sized mixing bowl, toss together frisee, endive and tomato. Drizzle with half of the dressing and toss again to thoroughly combine.
  7. Create bed of greens on serving plates. Top with baked halibut fillet and drizzle with remaining dressing.

Halibut with Gremolata Steamed in Foil

Author: Digital Chef

  • 1/2 cup flat-leaf parsley, chopped
  • 1 1/2 tsp lemon zest, minced
  • 1/2 garlic clove, minced
  • 1/2 shallot, minced
  • 2 halibut fillets, about 4-5 ounces each
  • 1/4 tsp salt
  • 1/8 tsp Freshly ground black pepper
  1. Preheat oven to 400 degrees F (205 degrees C). Combine the parsley, lemon zest, garlic and shallot together in a small mixing bowl. For each fillet, tear off a 12 inch long sheet of aluminum foil. Place a fillet on a sheet, season with salt and pepper, and top with a few tablespoons of the gremolata. Repeat with remaining fillets.
  2. Wrap the foil into a pouch. Place the pouches on a baking tray and bake for 20-25 minutes. You may want to test one pouch to make sure the fish flakes easily with a fork. Be careful of hot steam as you open a pouch.
  3. While the fish bakes, prepare any other side dishes and have them ready and warm so the fish can be served when it is at its peak flavor. Unwrap the hot foil pouches after baking and transfer the fish to a plate. Spoon any of the cooking juices that collect in the bottom of the pouch over the fish and serve immediately.

Roasted Cashew Crusted Halibut

Author: Digital Chef

  • 2 halibut steaks, 5 ounces each
  • 1/4 tsp salt, to taste
  • 1/4 tsp black pepper, coarsely ground
  • 1/2 cup cashews, raw, unsalted
  • 1/4 cup all-purpose flour
  • 1/4 cup buttermilk
  1. Preheat oven to 400 degrees F (205 degrees C). Rinse the halibut steaks under cold water and pat dry with paper towels. Season steaks with the salt and pepper. Combine cashews with the flour in a food processor; process until the mixture has the consistency of cornmeal.
  2. Place the flour mixture in a shallow bowl and pour the buttermilk into another shallow bowl. Dip the halibut steaks into the buttermilk, drain off the excess, and dip into the flour mixture to coat evenly.
  3. Place the coated steaks on a foil-lined baking tray and bake until the crust turns golden brown and the fish is cooked throughout, about 15-20 minutes.

Steamed Halibut with Puttanesca Sauce

(reduce oil)

Author: Digital Chef

  • 2 Tbsp. olive oil, as needed
  • 3 garlic clove, mashed to a paste
  • 1 Tbsp. anchovy fillet, mashed to a paste
  • 1/4 tsp. red chili pepper flakes
  • 1/2 cup dry white wine
  • 2 Tbsp. capers, roughly chopped
  • 2 tomatoes, medium-sized, ripe, diced
  • 1/2 cup black olives, pitted and halved
  • 1 tsp. canola oil, as needed
  • 4 halibut fillets, each about 5 ounces
  • 1/2 tsp. salt, to taste
  • 1/4 tsp. black pepper, to taste
  • 1 Tbsp. flat-leaf parsley, chopped
  • 1/2 lemon, cut into wedges
  1. Combine the olive oil, garlic, anchovy paste, and red pepper flakes in a small pot; heat over medium heat until very fragrant, about 2 minutes. Add the wine, capers, tomatoes, and olives. Bring to a low simmer and cook to a sauce consistency, about 15 minutes.
  2. Bring a large pot of water to a boil. Cut four rectangles of parchment paper, about 8 x 4 inches (20 x 10 cm); they should be just slightly larger than the pieces of fish. Lightly oil the paper. Season fish with salt and pepper and set on parchment sheets. Place them in the steamer, leaving a 1/2-inch gap between fillets. Set the steamer over the hot water, and lower heat to medium. Cover and cook until fish is white throughout and flakes easily, about 15 minutes.
  3. Remove fish to a plate when cooked. Cover the fish with the parchment sheets to prevent from drying out while you finish the sauce. Hold warm.
  4. Add the parsley and a few drops of lemon juice. Adjust seasoning with more lemon juice and additional salt and pepper as desired. Transfer fish to plates and spoon finished sauce over the tops before serving.

Halibut Cheeks Baked in the Oil of Provence

From Pasta & Co
Serves 6

  • 12 halibut cheeks of similar size (about 3 pounds to feed six)
  • 1/3 cup extra virgin olive oil
  • Scant tablespoon sea salt
  • 12 grinds of black pepper
  • 2 large tomatoes (finely diced, including all juices)
  • OPTIONAL: 2 preserved lemons (remove pulp and discard; briefly blanch
    rind, then finely dice)
  • 1/3 cup additional extra virgin olive oil
Preheat oven to 425 degrees.

Rinse and pat dry the halibut cheeks. Place them in an ovenproof dish just large enough to hold them in a single layer with no overlap. Pour the first 1/3 cup olive oil over the fish and sprinkle with the salt and pepper. Gently toss the fish in the oil and seasonings to coat, and then situate the cheeks in a single layer, facing their thickest part to the outer rim of the dish so that they will receive the most heat.

Toss the diced tomatoes and optional lemon with the remaining 1/3 cup olive oil. Scatter mixture over top of fish.

Bake in preheated oven until fish is milky, firm, and just barely translucent at the inside center - 10 to 15 minutes. Immediately remove from oven and serve hot or at room temperature.

Halibut Cheeks and Vermouth

  • 1/2 lb halibut cheeks
  • 2 tbsp butter
  • 2 tbsp dry vermouth
  • 1/2 lemon
  • pinch fresh dill, finely chopped
  • salt
  • pepper

Melt butter in pre-heated sautee pan. Add the vermouth and the juice of 1/2 lemon. Add halibut, salt and freshly ground black pepper and sautee for about 1 minute. Turn, cover and finish cooking on the other side, for a total cooking time (over low heat) of about 8-9 minutes per inch of thickness of the fish. (Start with the lower amount; overcooked halibut is dry and stringy; cook until flaky and tender.)

Poached Sea Bass with Shiitake-Soy Broth

Author: Digital Chef
Yield: 2 servings

  • 1/4 lb shiitake mushrooms, stems removed, caps sliced thin
  • 3/4 tsp fresh gingerroot, minced
  • 1/4 tsp garlic clove, minced
  • 1 tbsp light soy sauce
  • 1 tbsp rice wine vinegar
  • 1/4 tsp red chili pepper flakes
  • 1 1/2 tsp honey
  • 1/4 cup water
  • 1/2 tsp unsalted butter
  • 1/4 tsp salt
  • 1/8 tsp Freshly ground black pepper
  • 1/2 tsp shallots, minced
  • 2 sea bass fillets, about 5-ounces each, skin and bones removed
  • 1/4 cup dry white wine
  • 1/4 cup cilantro leaves, chopped
  • 1 1/2 scallions, cut into thin, 2-inch long, bias slices
  1. Preheat oven to 350 degrees F. In a bowl combine the mushrooms, ginger, garlic, soy, vinegar, chili flakes, honey and the water. Set aside.
  2. Cut a parchment paper circle sized to fit a large sauté pan. Cut a small (1/4 inch) hole in the center of the circle. Lightly butter one side of the parchment. Rub the remaining butter on the bottom of the sauté pan. Sprinkle a pinch of the salt and pepper and all of the shallots in the pan. Season the fish with the remaining salt and pepper.
  3. Warm the sauté pan over low heat and add the wine; bring to a simmer. When the wine simmers add the fish, arranging it so the fillets do not touch one another to allow even cooking. Cover with the parchment circle, buttered side down, and transfer pan to the oven. Cook until the fillets are white throughout and flake easily, about 15 minutes.
  4. Remove the fish from the pan and set it on a plate; cover with the parchment to prevent it from drying out. Add the mushroom-soy broth to the pan liquid and simmer over medium heat until the mushrooms are soft and the broth has reduced by one-third, about five minutes.
  5. Portion fish onto plates. Finish sauce with cilantro and spoon sauce over the fish. Top with scallions before serving.

Sea Bass with Spicy Tomato Sauce Picadillo Style

(without raisins)

Author: Digital Chef
Publication: The Everyday Kitchen

  • 1 tbsp olive oil
  • 1/4 ea Spanish onion, chopped fine
  • 1/2 tsp garlic clove, minced
  • 1/2 ea jalapeno pepper, chopped, add to taste
  • 1 1/2 tsp tomato paste
  • 1 tsp chili powder
  • 1/8 tsp ground cinnamon
  • 1/4 tsp ground coriander
  • 3/4 cup canned chicken broth
  • 1 ea roma tomatoes, cut into 1/2-inch dice
  • 1/4 cup green olives, pitted, sliced
  • 1/4 cup raisins
  • 1/8 tsp salt, to taste
  • 1/8 tsp freshly cracked black pepper, to taste
  • 2 ea striped sea bass, 5 ounce fillets
  1. Preheat oven to 400 degrees F(200 degrees C). Heat oil in a large saute pan over medium-high heat. Add onion and cook until translucent, about 3 minutes. Stir in garlic, jalapeno, tomato paste, chili, cumin, cinnamon, and coriander; cook until garlic aroma is apparent.
  2. Stir in broth, tomatoes, olives, and raisins. Bring mixture to a simmer over medium heat and reduce to a sauce consistency, about 8 minutes. Season finished sauce with salt and pepper.
  3. While tomato mixture simmers, transfer fish to a lightly oiled casserole dish. Season fish with salt and pepper, as desired.
  4. Top fillets with cooked tomato sauce. Bake fish until it flakes easily, about 12-15 minutes.
  5. Carefully remove fish to a bed of rice. Spoon extra sauce on fish as desired. Serve hot.

Baked Cod with Walnuts and Bread Crumbs

  • 2 tbsp unsalted butter
  • 1/2 Spanish onion, small sized, minced
  • 1 tsp garlic clove, minced
  • 1/4 c walnuts, chopped
  • 1 tsp ground coriander
  • 1/2 tsp fennel seed, crushed
  • 1 c bread crumbs
  • 1 tbsp flat-leaf parsley, chopped
  • 3 tbsp dry white wine
  • 4 cod fillet, fillets, about 1.5 pounds
  • 1 tsp salt, as needed
  • 1/2 tsp freshly cracked black pepper, as needed
  • 2 tsp lemon zest, chopped
  • 1 lemon, cut into wedges
  1. Preheat oven to 375 F. Heat butter in a large sauté pan over medium heat. Add onions and sauté until translucent, about 2 minutes. Add garlic, walnuts, coriander, and fennel seed; cook another minute. To the sautéd mixture, stir in bread crumbs, parsley, and wine. Adjust seasoning as desired.
  2. Lightly butter the bottom of a casserole dish. Thoroughly season fish with salt, and pepper. Rub lemon zest over the surface of each fillet and place in buttered casserole. Divide bread crumb mixture over fillets and gently press crumbs on top, creating an even coating.
  3. Transfer casserole dish to the pre-heated oven and bake until fillets brown and fish is very firm, about 30-35 minutes. Serve fish hot out of the oven with the lemon.

Grilled Mahi-Mahi with Pineapple Sambal

From Gourmet, June 2004
Yield: 6 servings

  • 2 garlic cloves, finely chopped
  • 3 oz shallots, halved lengthwise and thinly sliced crosswise (2/3 cup)
  • 3 tablespoons vegetable oil
  • 2 fresh Thai or serrano chiles (2 to 3 inches long), minced, including seeds
  • 3/4 pineapple (preferably not labeled "super sweet"), peeled, cored, and cut into 1/2-inch cubes (4 cups)
  • 1 1/2 tablespoons Asian fish sauce
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/3 cup coarsely chopped fresh cilantro
  • 6 (1- to 1 1/2-inch-thick) pieces mahimahi fillet with skin (6 oz each)

Cook garlic and shallots in 2 tablespoons oil in a 12-inch heavy skillet over moderate heat, stirring, until softened, 3 to 5 minutes. Add chiles and pineapple, then saute over moderately high heat, stirring occasionally, until pineapple is softened, 4 to 5 minutes. Add fish sauce,
sugar, and salt and saute sambal, stirring, 30 seconds. Cool to room temperature, then stir in cilantro.

While sambal is cooling, prepare grill for cooking. If using a charcoal grill, open vents on bottom of grill, then light charcoal. Charcoal fire is medium-hot when you can hold your hand 5 inches above rack for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to moderate.

Brush fish all over with remaining tablespoon oil, then season with salt. Grill, skin sides down, on lightly oiled grill rack, covered only if using gas grill, until skin is crisp, 4 to 5 minutes. Turn fish over and grill until just cooked through, 4 to 5 minutes more. Serve fish with sambal.

If you can only find pineapple labeled "super sweet," omit sugar in sambal.
Sambal can be made, without cilantro, 4 hours ahead and kept chilled, covered. Bring to room temperature and stir in cilantro before serving.
If you aren't able to grill outdoors, fish can be cooked in a well-seasoned large ridged grill pan (without crowding) over moderately high heat, skin sides down first, turning over once, until just cooked through, 7 to 8 minutes total.

Fish with Mustard Tomato Sauce

(substitute nonfat sour cream or yogurt for creme fraiche)

  • 1 C. crème fraiche
  • 2 Tbsp. dijon mustard
  • 1 shallot, diced
  • 2 C. diced tomatoes (fresh or canned)
  • fresh thyme
  • olive oil to sauté
  • lemon for garnish
  1. Mix crème fraiche with mustard and paint the fish with the mixture. Leave to marinate before cooking.
  2. Sauté shallot in oil, then add tomatoes. Simmer for a while, then add a handful of fresh thyme and season to taste.
  3. Grill the fish.
  4. Put shallot-tomato mixture in blender and process until smooth. Reheat, divide onto plates, and place grilled fish on top. Garnish with lemon.

Peppercorn Encrusted Tuna

(without honey)

Author: Digital Chef

  • 1/2 bunch broccoli, stems removed, tops cut into bit-size pieces
  • 1 1/2 tsp fresh gingerroot, chopped
  • 1 garlic clove, minced
  • 2 2/3 tbsp rice wine vinegar
  • 1 2/3 tbsp honey
  • 2 2/3 tbsp soy sauce, light
  • 1/2 cup water
  • 3/4 tsp cornstarch
  • 3 tbsp black peppercorns
  • 2 tuna steaks, about 5 ounces each
  • 1 1/2 tsp olive oil
  • 1 scallion, chopped
  • 1/4 cup cilantro, chopped
  1. Combine the garlic, ginger, vinegar, honey, soy sauce, and 2/3 of the water; whisk well. Combine the cornstarch and remaining water with a wire whisk. Stir the cornstarch slurry into the soy mixture using a wire whisk.
  2. Roughly grind peppercorns in a spice grinder, about 15-20 pulses. Transfer the ground peppercorns to a shallow bowl. (If time permits, toast peppercorns before grinding them.)
  3. Coat both sides of the tuna with the crushed peppercorns. Spray a large sauté pan with nonstick cooking spray and heat over medium-high heat.
  4. Add the tuna to the heated pan and cook, in batches if needed, about 3 minutes on each side. Remove and keep warm in a 200 degrees F oven. Wipe the pan clean and add the oil.
  5. Add the broccoli and soy mixture; simmer 3 minutes. Stir in the scallions and cilantro. Remove the broccoli with a slotted spoon when tender but still retaining a slight crunch.
  6. Divide the broccoli among plates. Arrange in a single layer and place a piece of tuna on top. Spoon the soy mixture over the tuna steaks.

Whitefish Broil

1 1/3 lbs. whitefish fillets
1/3 cup Parmesan cheese, grated
2/3 tbsp margarine, softened
2 tbsp reduced calorie mayonnaise
2 tbsp green onion, chopped
1/2 tsp salt
dash of Tabasco

Place filets in a single layer on a well-oiled baking pan.

Combine remaining ingredients. Spread evenly on filets. Broil fish approximately 10 minutes, or until top is lightly browned and fish flakes easily when tested with a fork.

Broiled Cod in Miso Sauce

Yield: 4 servings

  • 6 Tablespoons white miso (fermented soybean paste)
  • 1/3 cup sugar
  • 1/4 cup mirin (sweet Japanese rice wine)
  • 1/4 cup sake
  • 4 6-ounce black cod or sea bass fillets (each about 3/4 inch thick)

Start marinating the fish for this dish at least two hours before you plan to serve it.

Mix first 4 ingredients in shallow baking dish. Add fish and turn to coat. Cover dish tightly and refrigerate 2 to 4 hours.

Preheat broiler.

Remove fish from marinade. Broil until just opaque in center, about 3 minutes per side.

Crunchy Seafood Kisses

4 servings
From "Cooking with Kids for Dummies" by Kate Heyhoe

- Nonstick cooking spray
- 1 cup Japanese panko crumbs
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1 whole egg
- 1 1/3 pounds true cod fillet
- Tartar sauce

  1. Place a rack in the upper third of oven. Heat to 475 degrees. Line a baking sheet with aluminum foil and spray lightly with cooking spray. Set aside.
  2. On a dinner plate, combine panko crumbs, garlic powder, salt and pepper. Crack egg into a shallow bowl, whisk to break apart and set aside.
  3. Cut thicker cod fillets into pieces about 2-by-3-inches. If fillets are small and thin, use them whole. Add fish to the beaten egg, tossing to coat. Piece by piece, roll fish in crumb mixture until coated. Place fish on prepared baking sheet. Bake 10 to 20 minutes, or until fish flakes and coating is crisp and brown. Serve with homemade or bottled tartar sauce.

Data per serving:
Calories 199
Protein 30.60g
Fat 2.70g
Carbohydrates 10.82g
Sodium 312mg
Saturated fat 0.71g
Monounsaturated fat 0.59g
Polyunsaturated fat 0.54g
Cholesterol 109mg

Crab Salad with Asparagus and Lime Vinaigrette

(modify dressing for less oil and no honey)

Yield: 4 servings
From "Crazy for Crab"

Lime Vinaigrette:

  • 3 tablespoons fresh lime juice
  • 1 tablespoon unseasoned rice vinegar
  • 2 teaspoons grated lime zest
  • 1 1/2 teaspoons peeled and finely minced fresh ginger
  • 1 1/2 teaspoons honey
  • 1/2 cup olive oil
  • Kosher salt and freshly ground black pepper to taste


  • 1 pound asparagus, bottoms snapped off
  • 1 pound crabmeat, picked over for shells and cartilage
  • 2 heads Bibb lettuce (about 1/2 pound each), leaves separated, washed and dried
  • 2 ripe but firm Hass avocados, halved lengthwise, pitted and peeled

To make the vinaigrette, whisk together the lime juice, vinegar, lime zest, ginger and honey in a small mixing bowl. Whisk in the oil until it thickens. Season with salt and pepper and set aside.

To make the salad, bring a pot of water to a boil and cook the asparagus until just tender, about 3 to 5 minutes, depending on the thickness of the asparagus. Immediately scoop them out of the boiling water and plunge into a bowl of ice water to stop the cooking and set their color. When the asparagus is cold, drain then toss with 3 tablespoons of vinaigrette. Set aside.

In a medium-size mixing bowl, toss the crabmeat with 3 tablespoons of the vinaigrette and set aside. In a large bowl, toss the lettuce leaves with 3 tablespoons of the vinaigrette.

To serve, divide the dressed lettuce among 4 large chilled plates. Place an avocado half on top of the lettuce on each plate and drizzle the avocado with a little vinaigrette. Divide the dressed asparagus among the plates, setting them next to each avocado half. Divide the dressed crabmeat among the plates, placing it on the asparagus. Serve immediately.

Crab Cakes and Creamy Spicy Remoulade

From Stonyfield Farm
Yield: 6 servings

Crab Cakes

  • 1 stalk celery, finely chopped
  • 1 small onion, finely chopped (1/3 cup)
  • 1 tablespoon olive oil
  • 1 egg, beaten
  • 1/4 cup Stonyfield Farm plain lowfat yogurt
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground red pepper
  • 1-1/2 cups soft French bread crumbs
  • 8oz fresh cooked crab meat or canned crab meat, drained, flaked, and cartilage removed
  • 3 tablespoons finely chopped red sweet pepper
  • 3 tablespoons olive oil
  • 3 tablespoons finely chopped green sweet pepper


  • 3/4 cup Stonyfield Farm plain lowfat yogurt
  • 2 teaspoons Dijon mustard
  • 1 1/2 teaspoons whole-grain mustard
  • 1 teaspoon tarragon vinegar
  • 1/4 teaspoon Tabasco sauce
  • 2 teaspoons capers, chopped and drained
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 scallion, thinly sliced
  • Salt and freshly ground black pepper, to taste

Crab Cakes
In a skillet, cook celery and onion in the 1 tablespoon olive oil until tender. Cool slightly. Combine egg, yogurt, dry mustard, garlic powder, onion powder and ground red pepper o in a mixing bowl. Add celery mixture, bread crumbs, crab meat, and the red and green sweet pepper. Mix well. Shape into 12 cakes. Cook the crab cakes in the 3 tablespoons olive oil in a large skillet for 2 to 3 minutes on each side or until lightly browned. Serve with remoulade sauce.

Combine all ingredients in a small mixing bowl. Chill for 30 minutes before serving along side the crab cakes. Keep refrigerated.

Nutrition Facts
Crab Cake
Calories 180; Calories from Fat 45; Total Fat 5g; Cholesterol 55mg; Total Carbohydrate 24g; Protein 10g; Calcium 10% RDA; Fiber 2g

Remoulade: 2 tsps
Calories 20; Calories from Fat 5; Total Fat 0.5g; Cholesterol 0mg; Total Carbohydrate 3g; Protein 1g; Calcium 6% RDA; Fiber 1g

Fiery Grilled Shrimp on Sesame Spinach

Author: Digital Chef
Publication: The Everyday Kitchen

  • 2 tsp. red chili pepper flakes, to taste
  • 1 Tbsp. garlic, minced
  • 1 Tbsp. ginger, minced
  • 2 Tbsp. vegetable oil
  • 1/2 tsp. salt
  • 1/4 tsp. freshly cracked black pepper
  • 1 1/4 lb. shrimp, peeled, and de-veined
  • 1/2 lb. baby spinach
  • 1/4 cup soy sauce
  • 2 Tbsp. sesame oil
  • 1/4 C. rice wine vinegar
  • 1 Tbsp. granulated sugar, to taste
  • 1 Tbsp. sesame seed
  • 2 limes, quartered, for garnish
  1. If grilling, prepare the grill. In a small bowl, combine the red pepper flakes, garlic, ginger, oil, salt and pepper; mix together well. Coat the shrimp generously with the rub and set aside.
  2. Place spinach in a microwave proof bowl, add water and cover tightly. Steam spinach in the microwave until just wilted, about 2 minutes on highest setting. Cool wilted spinach by tossing in cold running water; the spinach should remain bright green. Gently press extra water from the spinach; place it into a mixing bowl.
  3. Combine soy sauce, sesame oil, rice vinegar and remaining ginger in a small bowl; mix well. Add soy mixture and sesame seeds to the spinach; toss well, and season with salt and pepper, as desired. Cover and refrigerate until ready to serve.
  4. Grill shrimp over a very hot fire and cover. Cook shrimp until opaque, about 1- 2 minutes per side.
  5. Portion spinach and arrange shrimp over the top. Spoon shrimp with extra soy broth and garnish with lime wedges.

Garlic Shrimp

  • Olive oil
  • Butter
  • Shrimp, cleaned
  • Garlic, minced
  • Bread crumbs
  • White wine
  • Parsley
  • Lemon
  • Angel hair pasta

Heat olive oil and butter. Sauté cleaned shrimp. When shrimp are half done, mix in chopped garlic. Sauté until shrimp are done, and mix in bread crumbs. Add a little white wine. Garnish with parsley and lemon, and serve over angel hair pasta. *Good with Italian peasant bread.

Moroccan Shrimp on Fruited Couscous

Yield: 6 servings
From "Simply Shrimp" by Rick Rodgers

Shrimp and Sauce:

  • 1 Tbsp. olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 medium carrots, peeled, halved, cut on diagonal into 1/4" slices
  • 3/4 C. shrimp stock or broth
  • 1 medium zucchini, trimmed and cut into 1/2" cubes
  • 1 tsp. sweet paprika
  • 1 tsp. cumin
  • 1/2 tsp. ground coriander
  • 1/4 tsp. cayenne
  • 1/2 tsp. salt
  • 1/8 tsp. powdered saffron
  • 1 15-oz. Can peeled and diced tomatoes
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. sugar
  • 1 lb. Medium shrimp, peeled and deveined (save shells if making stock)


  • 1 C. orange juice
  • 1 C. water
  • 1 C. Shrimp Stock or chicken broth
  • 1/2 C. raisins
  • 1/2 tsp. salt
  • 1 1/2 C. couscous
  • 1/4 C. parsley, chopped
  • lemon wedges
  1. If using shrimp stock in this recipe, prepare ahead.
  2. To make shrimp and sauce: In a large pan, heat the olive oil over medium heat. Add the onion and sauté 5 min. Add the garlic and carrots, sauté another 5 min. If vegetables become too dry, add a little stock or broth.
  3. Stir in the zucchini, paprika, cumin, coriander, cayenne, salt and saffron. Stir 2 min. Then add stock or broth, tomatoes, lemon juice and sugar. Simmer 5 min. Add the shrimp, turn heat to medium-low and cook until shrimp are pink and cooked through. Stir often for even cooking.
  4. To prepare the couscous: In a medium-size saucepan, combine orange juice, water, stock or broth, raisins and salt. Bring to a boil. Slowly add the couscous, stirring with a fork. Bring back to a boil and cover. Then remove from heat and set aside 5 min.
  5. Spoon couscous onto platter or plates. Spoon shrimp and sauce on top, sprinkle with parsley and garnish with lemon wedges.

Pasta with Shrimp and Tomatoes

Yield: 4 servings

  • olive oil
  • 1/2 lb. shrimp, cleaned and deveined, cut into bite-sized pieces
  • 2 smoked polish sausage or kielbasa, cut up
  • 1 can really terrific tomatoes
  • 1/2 pound dried short tubular pasta
  • 5 cloves garlic
  • 1/2 a sweet onion, minced
  • red pepper flakes to taste

Sauté onions until soft, in the olive oil. Add sausage and garlic, stir. When garlic is fragrant, add red pepper flakes and tomatoes, breaking up the tomatoes. Cook slowly until the tomatoes change color from red to orange. (About 20 minutes). Sauce should be thin and soupy -- if it starts to thicken, add a little water or wine.

Meantime, boil the pasta until nearly done. It will finish in the sauce. Drain, don't rinse.

Add shrimp to sauce, stir, add pasta. Remove from heat and let sit for a few minutes. Taste for seasoning, etc. If the pasta is still not completely cooked, simmer for a few minutes more, until done.

Serve with good bread to sop up the extra sauce.

Peppered Shrimp

Yield: 6 New Orleans size servings

  • 3 cups unsalted butter
  • 1 cup seafood stock or clam juice
  • 5 garlic cloves, minced
  • 4 bay leaves, minced
  • 1 Tbsp minced fresh rosemary, or 4 tsp minced dried rosemary
  • 4 tsp. chopped fresh basil, or 1 tsp dried basil
  • 4 tsp. chopped fresh oregano, or 1 tsp dried oregano
  • 1 tsp salt
  • 1 tsp red cayenne pepper
  • 1 tsp grated nutmeg
  • 1 Tbsp Hungarian paprika
  • 1/2 cup freshly ground black pepper
  • 1/4 cup fresh lemon juice
  • 6 pounds uncooked unpeeled shrimp

In a heavy 10-qt dutch oven, melt butter over medium heat. Add all the remaining ingredients except the shrimp. Cook uncovered, stirring occasionally, until a rich hazelnut brown, about 10-15 minutes.

Add shrimp to sauce, stir gently to coat well. Cook over medium heat just until shrimp are coral pink, stirring occasionally, about 10-12 minutes.

Ladle into soup plates, spooning a liberal amount of sauce over each portion. Serve w/ bread for the sauce & plenty of napkins.

Prawns in Sour Cream

Yield: 2 servings

  • 2 Tbsp. butter
  • 2/3 lbs. Medium prawns, peeled and deveined
  • 2 cloves garlic, minced
  • 1/2 lb. Mushrooms, sliced
  • 1/4 C. dry white wine
  • 1 green onion, chopped
  • 1 C. sour cream
  • salt and pepper to taste
  1. Put butter into a sautee pan. Add prawns, garlic, and mushrooms; sautee on medium-high heat until butter bubbles and prawns turn pink.
  2. Add wine and simmer about 1 minute, or until prawns are opaque in center. (Don't overcook; prawns should not noticeably shrink in size.)
  3. Remove pan from the heat. Stir in the green onion and sour cream. Place pan on medium-low heat and stir until heated through and lightly thickened.

Shrimp Scampi Picatta Style

Yield: 4 servings
Publication: The Everyday Kitchen

  • 1 1/4 lb shrimp, peeled and de-veined
  • 1/2 tsp. salt, to taste
  • 3 Tbsp. olive oil
  • 2 tsp. garlic clove, chopped
  • 2 Tbsp. capers, drained
  • 1 tsp. hot red pepper flakes
  • 2 Tbsp. dry white wine
  • 3 Tbsp. lemon juice, fresh, to taste
  • 1 Tbsp. unsalted butter
  • 1/4 C. flat-leaf parsley, chopped course
  1. Season shrimp with salt and heat the oil in a large sauté pan over medium-high heat. Cook the shrimp in two batches; sautéeing each batch until opaque, about 1 minute on each side. Remove cooked shrimp to a clean plate.
  2. Reduce heat to medium. In the remaining oil, heat the garlic, capers, and pepper flakes until their aroma is apparent, about 30 seconds. Add wine, lemon juice, butter and parsley; swirl together until mixed well. (Gently loosen any browned bits from pan while adding wine.)
  3. Return shrimp to pan and toss in lemon sauce. Adjust seasoning, if desired, before serving with warm polenta or risotto.

Curried Shrimp with Peanut Sauce

From Cooking Light magazine
Yield: 4 servings

8 oz. uncooked fettuccine
2/3 c. chicken stock
1/2 c. smooth peanut butter
2 T. balsamic vinegar
1/2 t. salt
1/4 t. black pepper
1 inch piece fresh ginger root, sliced thin
1 T. olive oil
1 1/2 t. garlic, minced
1 1/2 cups green onions, sliced
2 t. curry powder
1 1/2 pounds shrimp, cleaned and de-veined
2 T. cilantro, chopped

While pasta is cooking, put stock, peanut butter, vinegar, salt, pepper and ginger in food processor or blender and mix until smooth. Set aside.

In large sauté pan, heat olive oil, and sauté garlic, green onions and curry powder about three minutes. Add shrimp and cook about 6 minutes, until shrimp are done. Add peanut sauce and
heat through. Serve over pasta, topped with cilantro.

Lemon Pepper Shrimp with Spinach and Curried Couscous

From Walking Magazine, June 2001
Yield: 4 servings

  • 1 lb. large shrimp, peeled and deveined
  • 1/2 C. bottled fat free lemon pepper marinade
  • 1 5.7-oz box curry-flavored couscous
  • 2 tsp. olive oil
  • 1 shallot, minced
  • 8 oz. baby spinach
  • 1 Tbsp. toasted pine nuts

In bowl, toss together shrimp and marinade; refrigerate 15 min. Cook couscous according to package and set aside. Heat olive oil, add shallot, cook 4 min. Add shrimp and marinade, cook 30 seconds on each side. Pile spinach on top of shrimp, cover, cook 3-4 min. Mix spinach into shrimp when it begins to wilt; remove from heat when all spinach is wilted. Serve on top of couscous, sprinkled with pine nuts.

Shrimp Panzanella

  • 3/4 lb. shrimp, peeled and deveined
  • bottled marinade (I use raspberry chipotle marinade)
  • 1/2 loaf French bread, cubed
  • 2 yellow or red bell peppers, chopped
  • 1/4 pomegranate, seeded
  • 1/4 cup chopped onion
  • 2 Tbsp. slivered almonds, toasted
  • Dressing: olive oil, mustard, balsamic vinegar, minced garlic, black pepper

Cover shrimp with marinade and refrigerate for an hour or longer. While shrimp marinates, cube bread and toast in oven until somewhat crisp. Put aside in large bowl. Chop bell peppers and roast briefly in the oven until slightly cooked but still crisp. Add to bread in bowl. Separate the pomegranate seeds and chop the onion, add to bowl. Toast almonds in a small pan on stove until golden and add to bowl.

Cook shrimp on an indoor grill (I use the George Foreman) or under the broiler until pink and hot. While shrimp cooks, whisk together olive oil, mustard, balsamic vinegar, minced garlic, and black pepper for dressing. Toss dressing with ingredients in the bowl. Top with shrimp when they are finished cooking.

Southwestern Shrimp Soft Tacos

Yield: 4 servings


  • 1 1/2 tbsp minced red onion
  • 1/2 tsp finely chopped garlic
  • 1 tbsp honey
  • 1 tsp chopped fresh cilantro
  • 1/2 cup freshly squeezed lime juice
  • 1/2 tsp Jamaican jerk or Cajun seasoning
  • 1/8 tsp paprika
  • 16 shrimp, shelled, deveined, tails removed

Corn relish

  • 2 ears corn (or 1 cup canned or frozen and thawed)
  • Vegetable-oil cooking spray
  • 6 Roma tomatoes, diced
  • 1 green onion, chopped
  • Lime- or lemon-pepper seasoning


  • 4 lowfat whole-wheat tortillas
  • 1 tsp chopped fresh cilantro
  • 1 green onion, chopped

Combine marinade ingredients with 1/4 cup water and season with salt. Add shrimp; refrigerate 1 hour. To make relish, cut corn kernels off cob. Lightly spray a sturdy skillet with cooking spray and heat over moderately high heat. (Avoid Teflon pans, which should not be used when cooking at such high temperatures.) Stir-fry corn until golden brown. Pour corn into a bowl and add remaining relish ingredients; season with salt. Remove shrimp and reserve marinade. Lightly spray the same skillet with cooking spray and heat on high until very hot. Toss in a few shrimp at a time and cook until just opaque; remove shrimp. Pour marinade into pan, bring to boil and boil for 2 minutes; lower heat and simmer until thick. Put 4 shrimp on each tortilla; top with corn relish and marinade sauce. Sprinkle with cilantro and green onion.

Sautéed Scallops with Saffron-Lemon Sauce

4 servings

  • ½ cup bottled clam juice or fish stock
  • ½ teaspoon saffron threads
  • 2 teaspoons finely minced shallots
  • 1 teaspoon finely minced garlic
  • ¼ cup finely chopped red bell pepper
  • 1 teaspoon finely grated lemon zest
  • 1 tablespoon lemon juice
  • ¾ teaspoon arrowroot dissolved in 1 tablespoon water
  • ½ cup fat-free half-and-half
  • 4 teaspoons olive oil
  • 1 1/3 pounds bay scallops
  • 1/3 cup dry white wine
  • ¼ teaspoon salt
  • Freshly ground black pepper
  • 4 small fresh basil leaves, stemmed and cut into slivers
  1. Combine clam juice and saffron threads; set aside. Prepare shallots, garlic and bell pepper; set aside. Grate the lemon zest, then juice the lemon; set aside separately. Place dissolved arrowroot in a small measuring cup and whisk in half-and-half until smooth; set aside.
  2. Heat a 10-inch skillet over medium-high heat. Put 2 teaspoons olive oil into pan and heat. Add half of scallops and quickly sauté about 2 minutes, or until just cooked through. Remove from the pan and set aside. Repeat with remaining 2 teaspoons olive oil and scallops.
  3. Once all scallops have been removed, put shallots, garlic and bell pepper into the pan and stir 30 seconds. Deglaze pan with wine, scraping up the browned bits on the bottom. Boil until reduced by half. Pour clam juice-saffron mixture into pan. Bring to a boil, reduce heat and cook at a high simmer 3 minutes. Pour any juices that have gathered around the scallops into the pan; simmer 1 minute. Remove pan from heat; reduce heat to medium-low. Spoon some of hot liquid into the half-and-half, mixing well. Then pour back into sauce, place pan back on heat and simmer until lightly thickened. Stir in lemon juice; season with salt and pepper.
  4. Add scallops, lemon zest and basil to sauce. Stir until scallops are lightly coated and heated through. Serve immediately.

Wok Seared Scallops In Teriyaki Tabasco Butter Sauce

From Food Network
Yield: 8 servings

  • 1 1/2 sticks butter
  • Hot pepper sauce (recommended: Tabasco)
  • 24 large scallops
  • Kosher salt and freshly ground black pepper
  • 1 pound sugar snap peas, trimmed and cleaned of stems and blanched
  • 2 red bell peppers, diced
  • Peanut oil
  • Store-bought teriyaki sauce

Heat wok over high heat. Working in batches, add two tablespoons butter and melt. Add a generous splash of hot pepper sauce, or to taste. Add four scallops to sizzling butter mixture and sear both sides until nice and golden brown, about one minute per side. Season with salt and pepper. Remove scallops from wok to plate. Repeat until all the scallops are cooked.
To the wok add the sugar peas and bell pepper and stir-fry for about 2 to 3 minutes until slightly soft yet still crunchy. If they are sticking you may need to add a dash of peanut oil to help out. Pour a large dash of your favorite teriyaki sauce into the wok and return the scallops to the wok. Give them a final toss and serve.


Seafood Marinades

Fisherman's Stew

Publication: The Everyday Kitchen

  • 2 Tbsp. olive oil
  • 1 Spanish onion, diced
  • 1 green bell pepper, diced
  • 2 C. Idaho potato, peeled, cut into 1/2-inch dice
  • 2 garlic clove, chopped
  • 2 tomatoes, diced
  • 1/2 C. dry white wine
  • 2 C. canned chicken broth
  • 1/4 C. canned tomato sauce
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. salt
  • 1/4 tsp. fennel seed
  • 1 lb. cod fillet, boned, cut into large chunks
  • 1/4 cup flat-leaf parsley, chopped
  1. Heat oil in a large stockpot over medium-high heat. Add the onion, green pepper, and potato; sauté until onions are translucent, about 5 minutes. Add the garlic and tomato; stir to incorporate. Add the wine, broth, tomato sauce, cayenne, salt, and fennel seed. Bring liquid to a simmer; reduce heat to maintain liquid at a low bubble. Cook until potatoes are tender, about 30 minutes.
  2. After 20 minutes of cooking, add the fish to the simmering liquid. Gently push the fish below the liquid so it cooks evenly. After 10 minutes, stir the soup, breaking the fish into large spoon-sized chunks. Adjust seasoning if desired.
  3. Stir parsley into soup before serving.

Seafood Stew

Yield: 4 servings
From Williams-Sonoma Kitchen

  • 3 Tbsp. olive oil
  • 2 large carrots, peeled and diced
  • 1 leek, white part only, chopped
  • 3 cloves garlic, minced
  • 2 small fennel bulbs, stems removed, sliced into eighths
  • 1 lb. Plum tomatoes, peeled, seeded and chopped
  • 2 bay leaves
  • 1 Tbsp. fresh lemon juice
  • 1 C. dry white wine
  • 3 C. bottled clam juice
  • 3 C. chicken stock
  • 2 tsp. salt
  • pepper to taste
  • 1 lb. Mussels (14-16), well-scrubbed
  • 1 lb. White fish fillets such as cod, sole, halibut or red snapper, cut into 1" pieces
  • 1 Tbsp. fresh thyme, chopped
  • 2 green onions, chopped
  • 1 lb. Large shrimp, peeled and deveined

In Dutch oven or large saucepan over high heat, warm oil and sauté carrots, leek and garlic until soft, 4-5 min. Add fennel, tomatoes and bay leaves; cook stirring occasionally, until tomatoes start to release their juices, 5-6 min. Stir in lemon juice, wine, clam juice, stock, salt and pepper. Cover partially and cook until fennel is almost tender, 12-15 min. Discard any mussels that do not close to the touch. Add fish, cover and simmer over low heat for 10 min. Add thyme, green onions, mussels and shrimp; cook until fish is opaque (cut to test), shrimp are pink and mussels are open, 5-6 min more. Discard any mussels that do not open. Serve in warm soup bowls.

Shrimp and Corn Chowder

(use fatfree sour cream or fatfree half & half)

  • 3 c. chicken broth
  • 3 c. diced red potatoes
  • 16 oz. corn
  • 1 bunch chopped scallions
  • 1/2 lb shrimp
  • 1/4 c. cream or sour cream
  • 1 Tbsp lemon juice
  • Salt and pepper to taste

Boil broth and potatoes for 5 minutes. Add corn and the white parts of the scallions. Simmer for 8 minutes. Puree 2 cups of the mixture and return it to the pot.

Add shrimp, cream, lemon juice and the green part of the scallions. Salt and pepper to taste.

Corn-and-Crabmeat Stew

  • 12 fresh-picked ears of corn
  • 2 6-oz. containers fresh crabmeat
  • 2 cups whole milk or half-and-half
  • 2 tbsp. butter
  • Hot-pepper sauce
  • Salt and freshly ground black pepper, to taste
  1. Line the kitchen sink with newspaper and place a large bowl on top of it. Take an ear of corn and slice down the middle of each row of kernels with a sharp paring knife. When all the rows have been slit, use the back of a table knife to scrape as much of the corn pulp from the kernels as possible into the bowl. Repeat with the other ears. Then bundle up the cobs with the newspaper and discard.
  2. Put the corn pulp, crabmeat, milk or half-and-half, and butter into a saucepan. Gently eat the contents, stirring occasionally. Season to taste with a few dashes of hot-pepper sauce, salt, and a little black pepper. Turn the heat down all the way and let the flavors develop for 5 minutes. Serve with plenty of crusty bread.

Snappy Snapper Chowder

Yield: serves 4

  • 1 1/2 pounds Yukon Gold potatoes, diced
  • 1 quart vegetable broth
  • 1/4 teaspoon rosemary, stemmed
  • 1 1/4 pound red snapper fillet, cut in 1 inch pieces
  • 2 teaspoons virgin olive oil
  • 2 cloves garlic, chopped
  • 1 Walla Walla sweet onion, chopped
  • 1-2 chipotle peppers, seeded and chopped
  • 1/4 teaspoon kosher or sea salt
  • 1/4 sour cream (non-fat works fine)
  • 4 green onions, thinly sliced

In a saucepan, combine potatoes with vegetable broth, bring to a boil over high heat, reduce heat to medium, add rosemary and simmer until tender (about 12-15 minutes). Skim off foam, add snapper, cover pan and reduce heat to low.

In a soup pot, heat oil and garlic over medium-high heat and cook for 1 minute. Add onion and chilies, sprinkle with salt and cook, stirring occasionally, until soft (3-5 minutes). Add potatoes, fish and broth, simmer for 5 minutes and serve, garnished with sour cream and green onions.


Source: Cooking Light 04/19/02
Yield: 5 servings (serving size: about 1-1/2 cups)

  • 4 medium red potatoes (about 1-1/2 pounds)
  • 1-1/2 cups thinly sliced onion
  • 1/2 cup dry white wine
  • 1/4 cup chopped fresh parsley
  • 1-1/2 tablespoons tomato paste
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon saffron threads (can substitute turmeric)
  • 1/4 teaspoon pepper
  • 1/8 teaspoon fennel seeds
  • 2 (8-ounce) bottles clam juice
  • 2 garlic cloves, minced
  • 2 lemon slices
  • 1 (14.5-ounce) can no-salt-added whole tomatoes, drained
  • 1 bay leaf
  • 3/4 pound medium peeled shrimp
  • 3/4 pound cod or other lean white fish fillets, cut into 1-inch pieces

Pierce potatoes with a fork. Arrange potatoes in a circle on a paper towel in bottom of microwave oven. Microwave at HIGH 10 minutes, rearranging potatoes after 5 minutes. Wrap potatoes in a towel, and let stand 5 minutes. Peel and cube potatoes; set aside.

Combine onion and next 14 ingredients (onion through bay leaf) in a 3-quart casserole; stir well. Cover with casserole lid, and microwave at HIGH 10 minutes, stirring after 5 minutes. Stir in potato, shrimp, and fish. Cover and microwave at high 3 minutes or until fish flakes easily when tested with a fork. Discard bay leaf.

CALORIES 257 (15% from fat); PROTEIN 26.9g; FAT 4.4g (sat 0.7g, mono 2.2g, poly 0.8g); CARB 27.6g; FIBER 2.8g; CHOL 111mg; IRON 3.4mg; SODIUM 450mg; CALC 99mg