STEAMED HALIBUT AND ZUCCHINI

 

PREP TIME: 15 MIN        OVEN TEMP: 500 DEGREES  F      COOKING TIME: 5-8 MIN 

FOR 2 SERVINGS: HALF THE INGREDIENTS        FOR 8 SERVINGS: DOUBLE THE INGREDIENTS

 

FOR 4 SERVINGS YOU WILL NEED:

4 Halibut fillets or steaks (about 6 oz each)

2-3 small zucchinis

1 Tbsp olive oil or less

1 clove garlic, minced or pressed

1 tsp minced fresh ginger

3 green onions, sliced

1/2 cup chicken or fish broth

2 Tbsp soy sauce

1/8 tsp black pepper or Szechwan red peppercorn, ground in peppermill

1 green onion, sliced for garnishing

1/4 cup slivered almonds, toasted in 1 tsp butter, optional

 

PREPARATION:

1. Rinse the fillets and pat dry. Place in a buttered baking dish.

2. Slice zucchini in 1/4 inch rounds. Overlap zucchini rounds on each fillet.

3. Heat olive oil. Stir fry garlic, ginger and the 3 sliced green onions for 30 seconds. Add broth, soy sauce, black pepper and bring to a boil. Pour around fillets. Cover baking dish with foil.

4. Bake at 500 degrees for 5 to 8 min. Fish should be firm to the touch when finished. Do not overcook.

5. Garnish with the sliced green onion and almonds, if you wish. Serve with brown rice and mushroom pilaf and a pea pod salad.

 

TIPS: This dish is low in fat, and if combined with brown rice, it becomes high in fiber. Light soy sauce can be used to lower salt content.

SEAFOOD STUFFED COD FILLETS

 

PREP TIME: 20 MIN        OVEN TEMP: 400 DEGREES F        COOKING TIME: 20 MIN

FOR 2 SERVINGS: HALF THE INGREDIENTS        FOR 8 SERVINGS: DOUBLE THE INGREDIENTS

   

FOR 4 SERVINGS YOU WILL NEED:

1 cup plain bread crumbs

6 oz crabmeat, flaked

1 cup thawed popcorn shrimp, chopped

3 green onions, chopped, divided

1 tsp salt

1/4 tsp cayenne pepper

3/4 cup milk

4 cod fillets (about 6 oz each)

4 Tbsp butter

1 clove garlic

2 Tbsp fresh lemon juice

1/2 tsp paprika

 

PREPARATION:

1. Preheat oven to 400 degrees F. Combine bread crumbs, crabmeat, shrimp, 2 Tbsp green onions, salt, cayenne pepper in a medium bowl. Add milk; stir milk until mixture holds together.

2. Divide filling among fillet, spreading it over fish. Roll up fillets; secure with a toothpick. Grease a medium baking dish.

3. Arrange stuffed fillets in a baking dish. Bake until fish flakes easily and stuffing is hot, about 20 min.

4. Meanwhile, melt butter in a saucepan over medium-low heat; add garlic and remaining green onions. Saute until tender, about 2 minutes. Add lemon juice. Top fish with sauce and paprika. SERVE WITH STEAMED RICE FOR A DELICIOUS AND HEALTHY MEAL.

 

TIPS: You can stuff fish and refrigerate for up to 2 hours before baking. If cod is not available, use any mild-flavored white fish fillets, such as sole, tilapia or flounder. Save time by combining the stuffing ingredients in food processor. Process until mixture is very finely chopped and holds together.

SEAFOOD GUMBO

 

PREP TIME: 10 MIN        COOKING TIME: 45 MIN     

FOR 2-3 SERVINGS: HALF THE INGREDIENTS        FOR 12 SERVINGS: DOUBLE THE INGREDIENTS

 

FOR 6 SERVINGS YOU WILL NEED:

5 Tbsp butter

6 Tbsp flour

2 onions, chopped

1 1/2 cups chopped celery

2 cloves garlic, chopped

1 (28 oz) can chopped tomatoes

6 cups water

1/2 tsp hot pepper sauce

1 (16oz) package frozen cut okra

2 lbs uncooked medium shrimp, peeled and deveined

1 lb crabmeat

1 pint oysters (optional)

2 Tbsp Worcestershire sauce

6 cups hot cooked rice

 

PREPARATION:

1. Melt butter in a large pot over medium-high heat; add flour. Stir until mixture browns, about 10 minutes.

2. Add onions, celery, and garlic to pot; cook for 5 min. Add undrained tomatoes, water and hot pepper sauce. Simmer for 10 min.

3. Add okra to pot; simmer about 20 min.

4. Add shrimp, crabmeat and oysters to pot. Cook until shrimp are pink and oysters are firm, about 10 min. Add Worcestershire sauce; stir well. Serve gumbo over hot rice in bowls.

 

TIPS: You can prepare gumbo through step 3 up to a day ahead. Reheat and proceed as recipe directs in step 4. Save precious time by using shrimp that has already been shelled. They are available frozen and pre-packed, or from the seafood counter.

SALMON AND SCALLOPED POTATOES