Category Archives: Seafood

Pan Fried Whole Red Snapper

This is based on a recipe by HoneyBeesRecipes.

Ingredients

1 whole red snapper, about 1 lb, cleaned and gutted and gilled, but with the head on
2 tsp lime juice
2 tbsp scallion, diced
1 clove garlic
1/2 tsp salt
1/4 tsp black pepper
1 cup all purpose flour
2 tbsp safflower oil

Preparation

Wash and check that all the scales have been removed in cleaning the fish. Trim off the fins, they have quite sharp barbs, but leave the tail. Score the fish on both sides cutting deeply to the bone.

Combine the lime juice, garlic, scallions, salt and pepper in a small bowl, and rub all over the fish including into the cavity and into the scorings. Place the fish in a baggy and refrigerate for 20 minutes.

Remove the fish and drench in the flour. Be sure to cover all wet surfaces of the fish to prevent liquid from falling into the hot oil and spattering.

Heat a non-stick pan, and add 2 tbs safflower oil. You can use other oils, but safflower takes heat well and won’t smoke or stain the pan easily. With the flame at moderate to high heat, place the fish in the pan. Cook for 7 minutes on one side, flip and cook for 7 minutes on the second side. The fish should be golden brown and the meat should separate easily from the bone when the fish is done.

Serve with lime slices as garnish.

Nutrition

4 servings

Serving Size 131 g

Amount Per Serving

Calories

132

Calories from Fat

% Daily Value^*

Total Fat

7.6g

12%

Cholesterol

10mg

Sodium

315mg

13%

Total Carbohydrates

3.8g

Protein

5.5g

Vitamin A 1%	•	Vitamin C 3%
Calcium 1%	•	Iron 2%

Nutrition Grade D+

* Based on a 2000 calorie diet

Salmon With Basil Mint Sauce

Based on a recipe from AllRecipes with the basil and mint sauce from Epicurious. This recipe has been a mainstay in our house. A bit high on the fat side from the salmon, but reliable and tasty.

Ingredients

1 lb salmon fillet
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup canola oil

1 tbsp olive oil
1 tbsp fresh basil, chopped
1 tbsp fresh mint, chopped

Preparation

Combine the soy sauce, sugar, water and canola oil in a zip-lock bag. Wash the salmon fillet and place it in the bag. Refrigerate several hours or overnight, turning a couple of times to uniformly marinate both sides.

Heat oven to 450° F. Place the salmon fillet skin side down on a wire rack above a baking pan. It helps to put some aluminum foil or parchment paper in the pan to catch the drippings. Bake for 16 to 18 minutes. The fish is done when it flakes but is still moist.

In a small skillet, heat the olive oil and add the basil and mint. Heat gently until the herbs crisp but do not start to brown. Drizzle over the cooked salmon and serve.

Nutrition

4 servings

Note: for the purposes of calculating the nutrition, I am assuming that only about two tablespoons of the marinade are actually absorbed by the salmon and eaten. This seems like a reasonable estimate based on what is left in the bag and discarded, but it is obviously not precise.

Serving Size 147 g

Amount Per Serving

Calories

291

Calories from Fat

173

% Daily Value^*

Total Fat

19.3g

30%

Saturated Fat

3.5g

17%

Trans Fat

0.0g

Cholesterol

71mg

24%

Sodium

296mg

12%

Total Carbohydrates

2.6g

Sugars

2.2g

Protein

25.4g

Vitamin A 3%	•	Vitamin C 8%
Calcium 2%	•	Iron 4%

Nutrition Grade B-

* Based on a 2000 calorie diet

Mahi Mahi With Ginger Glaze

Based on a recipe from AllRecipes.com. This marinade has a strong flavor for my taste, but the recipe gets lots of good reviews.

Ingredients

1 lb Mahi Mahi Fillets
2 tsp olive oil
3 tbsp soy sauce
3 tbsp balsamic vinegar
3 tbsp honey
1 tbsp fresh ginger
2 cloves garlic

Preparation

In a shallow glass dish or zip-lock bag, combine the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them in marinade. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.

Bake on a grill, skin side down at 450° for 17 minutes.

Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently taking care not to burn it because it chars easily with the honey. Spoon glaze over fish, and serve immediately.

Nutrition

6 servings

Serving Size 105 g

Amount Per Serving

Calories

116

Calories from Fat

% Daily Value^*

Total Fat

1.6g

Trans Fat

0.0g

Cholesterol

27mg

Sodium

516mg

21%

Total Carbohydrates

10.3g

Sugars

8.8g

Protein

14.7g

Vitamin A 0%	•	Vitamin C 1%
Calcium 7%	•	Iron 6%

Nutrition Grade C+

* Based on a 2000 calorie diet

Manila Clams With Ginger And Scallions

Manila clams are often found at Asian grocers; small, tender clams in a hard shell. They are usually cooked with fermented black beans which is a delicious dish, but I worry about the fermented beans and risk for cancer. However, this study has not been replicated, and more recent work points primarily to preserved fish and meats as the major risk factors. In any case, here is a tasty Taiwanese recipe from RasaMalaysia that does not us fermented black beans.

Ingredients

1 lb Manila Clams
2 cloves garlic (finely chopped)
1 tbsp fresh ginger (peeled and cut into thin strips)
1 serrano pepper
1 jalapeno pepper
2 scallions (cut into 2-inch lengths)
1 teaspoon soy sauce
1 teaspoon oyster sauce
1 teaspoon sugar
1 teaspoon rice wine
1/4 teaspoon sesame oil
1.5 tablespoons canola oil

Preparation

Clean and scrub the shells of the clams thoroughly, they often have quite a lot of grit that can carry through the cooking and detract from the overall dish. Rinse with cold water and drain.

Heat a wok and add the cooking oil. When the cooking oil is very hot, add garlic and ginger and stir-fry until aromatic, about 30 seconds. Then add the chili peppers and do a few quick stirs.

Add the clams into the wok and stir a few times and cover with the wok’s lid. When the clams start to open up, add all the seasonings into the wok.

Cover the lid again until most clams are open. Add the chopped scallions into the wok, do a few quick stirs, dish out and serve immediately.

Nutrition

4 servings

Serving Size 46 g

Amount Per Serving

Calories

Calories from Fat

% Daily Value^*

Total Fat

6.2g

Trans Fat

0.0g

Cholesterol

14mg

Sodium

121mg

Total Carbohydrates

9.6g

Dietary Fiber

0.6g

Sugars

1.8g

Protein

6.0g

Vitamin A 2%	•	Vitamin C 20%
Calcium 1%	•	Iron 185%

Nutrition Grade C+

* Based on a 2000 calorie diet

Blue Crabs With Ginger And Scallions

From GoldilocksFindsManhattan.com.

Ingredients

5 blue crabs (about 2 lbs)
1/2 cup potato starch
1 cup canola oil for deep frying

2 tbsp canola oil
5 scallions, cut into 2″ lengths and sliced lengthwise
1″ fresh ginger, minced
5 cloves garlic

2 tbsp shiaoxing wine
2 tbsp soy sauce

Preparation

Combine the rice wine and soy sauce, and set aside in a small bowl.

Open the shells from the rear, cut the crab bodies in half and break off the claws. Using a crab cracker, crush the shell on each claw. Dredge the pieces in the potato starch to absorb any free liquid, and deep fry about 3 minutes in moderately hot oil. Set the crab aside.

Julienne the scallions and mince the garlic. Peel the ginger root and cut into thin slices (~1/16″ thick) and smash each slice by placing the flat side of the knife on it and hitting it with your hand.

In a clean wok, with 2 tbsp of fresh oil, stir fry the ginger, garlic and scallions about 1 minute. Add back the crab pieces, and add the wine/soy sauce mixture. Continue stir frying for another 2 minutes so that the crab is thoroughly heated through and coated with sauce.

Serve immediately. Be prepared to get messy while eating and have extra plates available for the shells.

Nutrition

4 servings

Serving Size 187 g

Amount Per Serving

Calories

365

Calories from Fat

108

% Daily Value^*

Total Fat

12.0g

18%

Saturated Fat

0.8g

Trans Fat

0.0g

Cholesterol

114mg

38%

Sodium

928mg

39%

Total Carbohydrates

34.4g

11%

Dietary Fiber

1.3g

Sugars

2.7g

Protein

26.6g

Vitamin A 4%	•	Vitamin C 8%
Calcium 13%	•	Iron 10%

Nutrition Grade C

* Based on a 2000 calorie diet

Shrimp Lo Mein

Lo Mein are noodles mixed with a savory sauce, vegetables, and a protein source. This recipe is from Appetite For China and includes clam juice and oyster sauce in the sauce. Many lo mein recipes also call for vegetables like bean sprouts, water chestnuts, or celery. Feel free to be creative.

Ingredients

8 oz fresh lo mein noodles
2 tbsp sesame oil

1 tbsp canola oil
1 lb shrimp, squid or a combination of seafoods, peeled and deveined
1/2 tbspminced garlic
1 tsp minced or grated ginger
4 scallions, shredded
4 oz snow peas

Sauce:

1/3 cup clam juice
1 tablespoon soy sauce
1 tablespoon oyster sauce
1 tablespoon rice wine
1 tsp sugar

Preparation

Cook the noodles according to package instructions until al dente, or the minimum amount of time suggested by the package. Drain the noodles and rinse under cold wate. Return the noodles to the original pot, toss with the sesame oil until the noodles are well-coated, and set aside.

Combine clam juice, soy sauce, oyster sauce, rice wine, and sugar and set aside.

Heat a wok or large skillet over high heat until a bead of water sizzles and evaporates contact. Add the peanut or vegetable oil and swirl to coat the base. Add the seafood and sear until pink on the outside but not fully cooked through, about 1 to 2 minutes. Transfer to a plate and set aside.

In the same wok, add the garlic, ginger, and scallions and stir-fry until aromatic, about 30 seconds. Add the snow peas and continue stir frying until bright green. Pour in the claim juice mixture. Add the noodles and shrimp and toss until heated through and well-coated with sauce. Transfer to a platter, or divide into individual bowls and plates, and serve.

Nutrition

6 servings

Serving Size 169 g

Amount Per Serving

Calories

294

Calories from Fat

% Daily Value^*

Total Fat

6.0g

Saturated Fat

0.9g

Trans Fat

0.0g

Cholesterol

159mg

53%

Sodium

427mg

18%

Total Carbohydrates

37.6g

13%

Dietary Fiber

1.7g

Sugars

2.5g

Protein

21.8g

Vitamin A 11%	•	Vitamin C 20%
Calcium 9%	•	Iron 15%

Nutrition Grade A-

* Based on a 2000 calorie diet

Creole Shrimp

A spicy Creole shrimp, goes well with rice.

Ingredients

1 lb shrimp, peeled and deveined
1 tbsp olive oil
1 medium onion, finely chopped
1 stalk celery, finely chopped
1/2 green bell bepper, finely chopped
1 tbsp creole seasoning (recipe here)
1 lb roma tomatoes, ripe and fresh, diced
1/4 cup dry white wine
1 cup shrimp stock (recipe here)
1 tbsp garlic, minced
1 bay leaf
1/2 tsp kosher salt
1/2 tsp black pepper
1/2 tsp white pepper
1 bunch fresh thyme
1 tsp Tabasco Sauce
1/2 tbsp Worcestershire Sauce
1/4 cup scallions, green tops thinly sliced, white part sliced into 1/4″ thickness
1 tbsp fresh parsley, minced

Preparation

Heat the olive oil in a large sauce pan over medium heat and add the onions. Cook, stirring occasionally, until the onions are softened and beginning to brown.

Add the celery and bell pepper, reduce the heat to medium and season with 1/2 tbsp of Creole seasoning and 1/4 tsp salt. Sweat the vegetables until soft.

Add the fresh tomatoes and another 1/4 tsp salt, this will help the tomatoes break down. Stir well and continue cooking. When the tomatoes start to break down into liquid add the white wine, the shrimp stock, remaining Creole seasoning, garlic, bay leaves, black pepper, white pepper, and thyme. Bring to a boil then reduce to a low simmer. Simmer for 30-45 minutes.

Add the hot sauce, Worcestershire sauce, and season to taste with Kosher salt.

Bring the sauce to a boil, reduce the heat to low and add the shrimp. The key is to not overcook your shrimp. Let them slowly simmer in the sauce until just cooked through, 2-3 minutes depending on the size of the shrimp.

Serve with boiled rice and garnish with the remaining green onions and parsley.

Serve immediately.

Nutrition

4 servings.

Serving Size 247 g

Amount Per Serving

Calories

157

Calories from Fat

% Daily Value^*

Total Fat

4.2g

Saturated Fat

0.8g

Trans Fat

0.0g

Cholesterol

160mg

53%

Sodium

1009mg

42%

Total Carbohydrates

8.8g

Dietary Fiber

1.9g

Sugars

3.9g

Protein

19.5g

Vitamin A 29%	•	Vitamin C 48%
Calcium 10%	•	Iron 8%

Nutrition Grade B

* Based on a 2000 calorie diet

Yaki Udon Noodles with Shrimp

Easy and nutrition lunch based on a recipe from JustOneCook. Udon noodles are available in the refrigerated or frozen food section of most Asian groceries.

Ingredients

16 oz Udon Noodles
4 oz napa cabbage, shredded
1 carrot, julienned
2 oz shitake mushroom, sliced
1 scallion, cut into 2″ lengths
1/2 lb shrimp, peeled and deveined
2 tbsp Mentsuyu sauce
4 tsp canola oil

Preparation

Cook the udon noodles as instructed on the package (different brands differ). Drain and set aside.
In a wok or skillet, heat oil on medium high heat. Stir-fry the shrimp until almost cooked, about 2 minutes. Set aside.
Stir-fry the carrots, cabbage, Shitake mushrooms, and scallions for a couple of minutes.
Add udon noodles over the shrimp and vegetables and add the 2 tbsp water. Cook covered for 2 minutes.
Add seasonings and mix thoroughly.
Serve on the plate and sprinkle bonito flakes, chopped scallions, and a bit of pickled ginger on top.

Nutrition

4 servings

Serving Size 221 g

Amount Per Serving

Calories

323

Calories from Fat

% Daily Value^*

Total Fat

5.9g

Saturated Fat

0.6g

Trans Fat

0.0g

Cholesterol

80mg

27%

Sodium

895mg

37%

Total Carbohydrates

51.6g

17%

Dietary Fiber

2.0g

Sugars

2.7g

Protein

15.7g

Vitamin A 79%	•	Vitamin C 24%
Calcium 7%	•	Iron 7%

Nutrition Grade B

* Based on a 2000 calorie diet

Stir Fry Shrimp with Snow Peas and Mushrooms

A classic Chinese stir fry. This is a lower fat version than most, but still tasty.

Ingredients

1/2 lb medium shrimps
1/4 tsp salt
1/3 egg white
3/4 tbsp cornstarch

1.5 tbsp canola oil
1 tbsp fresh ginger, about an inch, finely diced
2 oz shitake mushrooms
1 cup snow peas
1/4 cup vegetable broth or the water from soaking mushrooms

1/4 cup water
1 tsp cornstarch
1/4 tsp salt

Preparation

Peel and devein the shrimp. Add salt, rice wine, egg white and cornstarch in order. Mice with chopsticks to disperse the cornstarch and cover the shrimp uniformly.

If you are using dried shitake mushrooms, boil some water in a kettle and pour over the dry mushrooms in a medium size bowl. Set aside for 15 to 20 minutes to soften and hydrate the mushrooms.

In a large nonstick skillet or nonstick wok, at moderate heat using 1 tbsp of oil, stir fry the shrimp and ginger for 2 minutes. Remove the shrimp and set aside.

Mix the cornstarch, salt and water in a small bowl and set aside.

Add the remaining 1/2 tbsp of oil and stir fry the mushrooms for 3 to 5 minutes until they soften and release oil.

Add the snow peas and 1/4 cup of broth or mushroom water. Continue stir frying until the snow peas are bright green and begin to soften, 3 to 5 minutes.

Return the shrimp to the pan and add the cornstarch emulsion. Continue stir frying about a minute to rewarm the shrimp and thicken the cornstarch.

Serve with rice.

Nutrition

4 servings

Serving Size 137 g

Amount Per Serving

Calories

134

Calories from Fat

% Daily Value^*

Total Fat

6.0g

Trans Fat

0.0g

Cholesterol

111mg

37%

Sodium

464mg

19%

Total Carbohydrates

6.8g

Dietary Fiber

1.4g

Sugars

2.1g

Protein

14.0g

Vitamin A 8%	•	Vitamin C 32%
Calcium 3%	•	Iron 15%

Nutrition Grade B+

* Based on a 2000 calorie diet

Oven Fried Catfish

This is a tasty reduced fat fried fish recipe. It is not really Emeril Lagasse’s recipe, but maybe the way he would cook catfish if he was doing a low fat version. Works very well with catfish, but also with cod or any firm white fish.

Safflower oil is not a requirement, canola or peanut oil are reasonable substitutes. Safflower oil is quite heat resistant and makes clean up of the pan easier afterward. By the way, a hint on clean up. You will inevitably get some varnish forming when you do oven fries, that yellow sticky oxidized oil that is impossible to clean off stainless steel. Just spray the pan with some fume free oven cleaner and set it aside. Next morning, all that gunk will wipe off easily, no need to to scrub or scrape with harsh metal pads.

Ingredients

1 lb catfish fillets
1/2 cup corn meal
1/2 cup bread crumbs
1 tsp salt
1 tsp Emeril’s Essence
1/4 tsp cayenne pepper
1 egg
1/4 cup soy milk
2 tbsp safflower oil

Preparation

Preheat the oven to 500° F.

Mix the egg and milk, beat well.

Mix the dry ingredients in a zip lock bag.

Coat the fish by shaking one fillet at a time in the bag, and lay the coated fillets out on a plate. One by one, dip them in the egg/milk mix and shake them in the cornmeal/bread crumb mix to coat a second layer.

Heat the safflower oil in a large oven proof stainless steel skillet until it is hot but not close to smoking. Place the fillets in the skillet and fry on one side for 1 minute. Turn the fillets over and fry the other side, also for one minute. Place the whole skillet in the hot oven and bake for 5 minutes.

Take out (carefully not to burn yourself!) and serve immediately.

Nutrition

6 servings

Serving Size 120 g

Amount Per Serving

Calories

234

Calories from Fat

108

% Daily Value^*

Total Fat

12.0g

18%

Saturated Fat

1.7g

Trans Fat

0.0g

Cholesterol

63mg

21%

Sodium

599mg

25%

Total Carbohydrates

16.2g

Dietary Fiber

1.5g

Sugars

1.0g

Protein

15.2g

Vitamin A 5%	•	Vitamin C 1%
Calcium 3%	•	Iron 9%

Nutrition Grade B-

* Based on a 2000 calorie diet