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Category: Seafood

Marinated Swordfish with Lemon-Chive Butter

Marinated Swordfish with Lemon-Chive Butter

Marinated Swordfish with Lemon-Chive Butter

For the Marinade:

1/3 C. Champagne vinegar or other white wine vinegar

1 T. fresh lemon juice

1 tsp. Dijon mustard

1/3 C. extra-virgin olive oil

1/4 C. vegetable oil

1/2 C. minced red onions

3 T. minced lemon balm or verbena or zest of 1 lemon, minced

1 tsp. minced fresh thyme leaves, preferably lemon thyme, or 1/2 tsp. dried

2 T. minced fresh chives

1/2 tsp. freshly ground black pepper

2 lb. swordfish steaks, 1 inch thick, cut into 4 serving pieces

 

1/4 C. (1/2 stick) unsalted butter, softened

1 T. minced fresh chives

1 tsp. minced lemon balm or verbena or 1/2 tsp. minced lemon zest

Kosher salt

 

In a glass or ceramic dish large enough to hold fish in a single layer, combine vinegar, lemon juice and mustard. Vigorously whisk in both oils to make a thick emulsion. Blend in onions, lemon balm or verbena or zest, thyme, chives and pepper. Thoroughly coat swordfish with marinade, cover with plastic and refrigerate for several hours. Bring to room temperature before proceeding. Meanwhile, make herb butter: Blend softened butter with chives and lemon balm or verbena or zest. Place on a sheet of wax paper and roll into a log. Chill until needed, at least 2 hours. Thoroughly clean the surface of a gas or charcoal grill with a metal brush; coat the rack evenly with vegetable oil. Preheat the grill until hot. Remove the fish from marinade, and sprinkle with salt. Place fish on the prepared grill, cover and cook for 5 minutes. Turn fish, cover and cook for 5 minutes more.  Place a slice of herb butter on each portion or fish and serve

Meyer Lemon Risotto with Dungeness Crab, Tarragon, and Crème Fraîche

Meyer Lemon Risotto with Dungeness Crab, Tarragon, and Crème Fraîche

Meyer Lemon Risotto with Dungeness Crab, Tarragon, and Crème Fraiche

5 to 6 cups lightly flavored vegetable broth

1 Meyer lemon, peel removed with a vegetable peeler (reserve both the fruit and the peel)

2 tablespoons unsalted butter

2 tablespoons extra-virgin olive oil

1 small onion, cut into ½-inch dice (about 1 cup)

1 stalk green garlic, bulb and tender green parts finely chopped, or 1 large clove garlic, finely minced

1 ½ cups arborio rice

½ cup dry white wine or vermouth

8 ounces fresh crabmeat

1 ounce Parmigiano-Reggiano cheese, finely grated (about ½ cup)

1 tablespoon coarsely chopped fresh tarragon, plus additional for garnish

¼ cup crème fraiche

¼ cup finely minced fresh chives

 

In a large saucepan over medium heat, bring the broth to a simmer. Add the lemon peel and remove the pan from the heat. Cover and set aside. In a heavy-bottomed pan over medium-low heat, melt the butter. When the butter is foamy, add the oil and onion and cook, stirring occasionally, until the onion is soft and translucent, about 5 minutes. Increase the heat to medium-high, add the garlic and rice, and stir until the rice smells slightly toasty, about 4 minutes. Add the wine and simmer, stirring occasionally, until it is reduced to a glaze, about 5 minutes. Add 1 cup of the warm broth, stir to cover the grains, and simmer, stirring frequently, until the broth is almost entirely absorbed before adding more. Repeat while continuing to stir until only about ½ cup of the broth remains, or the rice is creamy and cooked through, about 45 minutes. Reserve the broth. Remove the peel from the broth and finely mince it. Section the lemon and finely chop the pulp, removing any seeds. Stir the peel and pulp into the rice and cook until they are warmed through, about 3 minutes. Stir in the crabmeat, cheese, and tarragon, adding a little bit of broth if necessary to loosen the risotto. When the cheese is melted and the crab is well distributed and warm, after about 3 minutes, stir in the Crème Fraîche. Serve immediately, garnished with the chives and tarragon leaves.

Sautéed Shrimp with Crème Fraîche and Meyer Lemon Risotto

Sautéed Shrimp with Crème Fraîche and Meyer Lemon Risotto

Sautéed Shrimp with Crème Fraîche and Meyer Lemon Risotto

1 lb. large shrimp, peeled and deveined

3 T. extra virgin olive oil

kosher salt

fresh ground black pepper

41/2 cups chicken stock (low-sodium)

3 shallots, small diced

1 clove  garlic, minced

1 cup carnaroli or arborio rice

1/2 cup Chardonnay

3 T. Meyer lemon juice (regular lemons can be substituted)

1 tsp lemon zest

1/8 cup Crème Fraîche

1/4 cup parmesan cheese, grated

2 T. unsalted butter

1 T. flat leaf parsley, chopped fine

 

Heat 1 tablespoon of olive oil in large sauté pan over high heat. Sprinkle shrimp with salt and pepper. Add to pan and sauté until shrimp are opaque in center, about 3 minutes. Remove from pan; place on a platter, cover loosely, and set aside.  Heat 2 tablespoons of olive oil in 4 quart saucepan over medium heat. Add the shallots, garlic and a pinch of salt and cook until tender but not browned. Add the rice and stir to coat the rice with the olive oil, about 2 minutes. Pour the chardonnay into the rice mixture, stirring constantly, until the liquid is evaporated, about 4 minutes. Add 1 ladleful of the chicken stock, stirring constantly. Once the stock has been absorbed by the rice, add another ladleful. Repeat the process with the remaining stock, about 20 minutes. Stir in shrimp, lemon juice, lemon zest, Crème Fraîche, parmesan and butter, reduce heat to low, and cook until warm, not more than 1 minute. Remove from heat. Stir in parsley. Season with kosher salt to taste. Divide among individual plates or bowls and serve immediately.

Asian Shrimp Cakes with Sweet Chili Sauce

Asian Shrimp Cakes with Sweet Chili Sauce

Asian Shrimp Cakes with Sweet Chili Sauce

2 pounds shrimp peeled & cleaned

½ cup full fat avocado oil mayo

1 egg

¼ green onions finely sliced

3 cloves garlic minced

1 teaspoon fresh ginger grated

1 teaspoon sesame seeds

¼ cup agave nectar

1 tablespoon sriracha or sambal oelek

2 teaspoons rice wine vinegar or lime juice

Avocado oil

1 teaspoon unrefined kosher salt

Couple cracks of pepper

 

Add the shrimp to a food processor along with the mayo, egg, green onions, garlic, ginger, salt, and pepper. Process until the mixture is mostly smooth, but still has a few chunks here and there. Pre-heat a large non-stick pan over medium-high heat with 1-2 teaspoons of oil. Once hot, add 3-4 tablespoons of shrimp mixture to your hand and place it in the pan. Carefully press the mixture into a cake. Repeat with a couple more shrimp cakes making sure not to over-crowd the pan. Cook until golden brown, about 3-4 minutes, flip and cook another 3 minutes. Repeat with remaining shrimp mixture and keep cooked cakes warm in the oven. Once all the shrimp cakes are cooked, wipe out the pan and make the sweet chili sauce. Add the agave nectar, sriracha, and rice wine vinegar to the pan and turn the heat to medium-high. Mix well and once the mixture comes to a boil, turn the heat down to medium-low and check for seasoning. You may need more of something depending on your taste. Turn off the heat and pour the sweet chili sauce all over the warm shrimp cakes and garnish with sesame seeds and leftover sliced green onions. Enjoy!

Fantasy Fish

Fantasy Fish

6 oz. fillet of fish of choice

1/4 tsp. chili powder

1/4 tsp. cumin

1/4 tsp. paprika

1/4 tsp. black pepper

4 tbsp. low sodium salsa

1/3 cup pineapple chunks

1 tbsp. fresh cilantro (coriander)

1/4 tsp. oregano

2/3 tbsp. olive oil

 

Rinse and pat dry fish. In a small bowl, combine spices: (you can use less spice if you like): rub over both sides of fish. In a nonstick skillet, heat oil over medium heat and sauté fish about 3-5 minutes on each side or until done. Remove from pan and keep warm. In same skillet, add pineapple with juice and salsa. Raise heat to medium-high and bring to a boil. Cook 1-2 minutes, add cilantro and oregano, and continue to cook for 1-2 more minutes, or until sauce is thickened. Serve.

Korean Noodle Salad with Shrimp

Korean Noodle Salad with Shrimp

 

 

4 oz. fresh mushrooms

1 medium carrot

1 green onion

2 tsp. sesame oil

1 1/2 tsp. lite soy sauce

2 tsp. balsamic vinegar

5 whole medium cashews

5 oz. fresh or frozen medium-sized, shrimp

1/2 tsp. garlic powder

1 cup fresh spinach

1 oz. bean sprouts

 

Prepare vermicelli or thin noodle according to recipe, omit salt. Rinse and chop spinach, mushrooms, carrot and onion; rinse and pat dry sprouts; chop cashews, set aside. Boil water in a saucepan. Peel shrimp, rinse and add to boiling water until pink, about 3 minutes. In a small bowl, whisk together soy sauce, oil, vinegar and garlic powder. In a large salad bowl, combine cooked vermicelli or noodles with vegetables, shrimp and dressing. Toss well, sprinkle with cashews. Serve.

Peppery Brown Sugar Salmon

Peppery Brown Sugar Salmon

 

1 1/2 lbs salmon fillets (bones removed)

3 Tablespoons light brown sugar, packed

1/2 teaspoon garlic powder

3/4 teaspoon cracked black pepper

1/4 teaspoon lemon zest (or dried lemon rind) 

1 Tablespoon butter

2 teaspoons lemon juice

 

Preheat oven to 425°F.  Line a shallow baking sheet with foil.  Pat the salmon fillets dry with paper towels and place on foil. Melt the butter and lemon juice in a small bowl and brush the salmon liberally with the butter. Combine the rest of the seasonings in a small bowl and mix. Sprinkle the seasonings over the salmon and press down gently. Bake for 20-25 minutes, then turn broiler on and broil for 1-3 minutes.

Pine Nut-crusted Pacific Salmon over Wilted Escarole

Pine Nut-crusted Pacific Salmon over Wilted Escarole

 

1/2 cup finely chopped pine nuts

3/4 teaspoon salt, divided

1/2 teaspoon white pepper, divided

6 (7-ounce) skinless salmon fillets

Olive oil-flavored cooking spray

1 tablespoon olive oil

Wilted Escarole

Basil Oil

 

Combine pine nuts, 1/2 teaspoon salt, and 1/4 teaspoon white pepper. Sprinkle 1 tablespoon nut mixture over each fillet. Coat with cooking spray. Heat olive oil in a large heavy skillet coated with cooking spray over medium-high heat. Place half of fillets, nut side down, in skillet. Cook 3 minutes or until nuts are lightly browned. Remove from skillet. Place salmon, nut side up, in a 15- x 10-inch jellyroll pan coated with cooking spray. Repeat with remaining fillets. Sprinkle fillets with remaining 1/4 teaspoon salt and 1/4 teaspoon white pepper. Bake at 400° for 11 minutes or until fish flakes with a fork. Serve over Wilted Escarole. Drizzle with Basil Oil.

Lemon-Garlic Shrimp Skewers

Lemon-Garlic Shrimp Skewers

 

2 tablespoons kosher salt

2 tablespoons sugar

2 to 2 1/2 pounds peeled, deveined shrimp (12 to 15 per lb.), rinsed and drained

1/4 cup olive oil

1/4 cup chopped parsley

1 tablespoon grated lemon peel

2 or 3 cloves garlic, peeled and minced

1/2 teaspoon fresh-ground pepper

Lemon wedges

 

In a bowl, mix salt and sugar. Add shrimp and stir gently to coat. Cover and chill 45 minutes to 1 hour. Rinse shrimp well and drain; also rinse and dry bowl. Return shrimp to bowl. Add olive oil, parsley, lemon peel, garlic, and pepper. Mix to coat. Thread shrimp on metal or soaked wooden skewers, running skewer through the body once near the tail and once near the head end of each shrimp so it looks like the letter C. Lay shrimp skewers on an oiled barbecue grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once, until shrimp are bright pink and opaque but still moist-looking in center of thickest part (cut to test), 5 to 6 minutes total. Serve with lemon wedges to squeeze over shrimp.

Seared Tuna with Japanese Salsa

Seared Tuna with Japanese Salsa

 

2 tuna steaks (big eye, yellowfin, or albacore; about 1 1/4 in. thick, 5 to 6 oz. each)

1 teaspoon minced or pressed garlic

Salt and pepper

2 teaspoons vegetable oil

1/4 cup sake

2 tablespoons soy sauce

3/4 cup finely chopped tomatoes

2 tablespoons finely chopped green onion

1 tablespoon chopped fresh cilantro

1 tablespoon lemon juice

6 to 8 slices peeled avocado (3 to 4 oz. total)

 

Rinse tuna; pat dry. Spread garlic on both sides of steaks; sprinkle with salt and pepper. Pour oil into an 8- to 10-inch nonstick frying pan over medium-high heat. When hot, add tuna. Cook, turning once, until lightly browned on both sides, about 1 minute per side. Pour sake and 1 tablespoon soy sauce around steaks; remove from heat. Let cool, turning fish often. Meanwhile, in a small bowl, mix tomatoes, green onion, cilantro, lemon juice, and remaining tablespoon soy sauce. Lift tuna from sake mixture, reserving juices. Cut fish across the grain into 1/4-inch-thick slices and lay on plates. Garnish with the salsa and avocado slices. If desired, spoon pan juices equally over tuna (otherwise discard).

Halibut Roasted on a Bed of Salt

Halibut Roasted on a Bed of Salt

 

About 5 cups coarse sea salt

6 pieces halibut (6 to 8 oz. each; 1 1/2 in. thick), rinsed and patted dry

Salt and pepper

1 tablespoon olive oil

About 1 cup lightly packed fresh thyme sprigs, rinsed

About 1 cup lightly packed fresh oregano sprigs, rinsed

20 fresh or dried bay leaves

1 Meyer or regular lemon, rinsed and thinly sliced crosswise

Herb oil

 

Spread salt level (about 1 in. deep) in a 5- to 6-quart oval or 9- by 13-inch rectangular baking dish. Heat in a 450º regular or convection oven until very hot, about 20 minutes. Meanwhile, sprinkle one side of halibut lightly with salt and pepper. Pour olive oil into a 10- to 12-inch nonstick frying pan over high heat. When hot, place fish pieces in pan, seasoned side down, without crowding; work in batches if necessary. Cook until lightly browned on the bottom, about 2 minutes. Remove baking dish from oven and distribute thyme and oregano sprigs, bay leaves, and all but three of the lemon slices evenly over hot salt (some salt will still be visible). Set halibut pieces browned side up over herbs and salt, spacing evenly. Cut reserved lemon slices in half and place half a slice on each piece of fish. Bake until fish is opaque but still moist- looking in center of thickest part (cut to test), 15 to 20 minutes. Serve with herb oil to drizzle over fish to taste.

 

Shrimp Toast (Ha Toe See)

Shrimp Toast (Ha Toe See)

1 tsp. Salt

1/2 lb. Shrimp; fresh; raw

2 T. Sherry

6 sl White sandwich bread

1 sm Egg; lightly beaten

2 Fresh pork fat pieces

2 Green onion stalks; chop

8 Water chestnuts

Sesame seeds

3 T. Cornstarch

Paprika

Leave bread out on a platter for 2 hours to dry. Trim crusts and cut each slice into 4 squares. Shell, devein and clean shrimp. Mince them into a fine, pulp like paste. Chop pork fat and water chestnuts until fine. Then mix with shrimp, green onions, salt, sherry, cornstarch and beaten egg. Mix well and spread mixture on the bread, making a slight mound on each piece. Sprinkle sesame seeds and paprika on the filling and press lightly so they adhere to the mixture. COOKING: Heat 4 cups of oil in the wok. Drop bread, shrimp side down, into oil and fry for 30 seconds. Turn and fry on the other side for another 30 seconds. (This is estimated time, since it depends on how hot the oil is. Use your judgment.) Both sides should be golden. Drain on paper towel and serve hot. DO AHEAD NOTES: Deep fry bread and mixture until it becomes a light beige color, then cool and freeze. To reheat, preheat oven at 350 degrees, place frozen toast in a single layer on a cookie sheet and heat for 12 minutes. If toast already is thawed, reheat for 5 to 6 minutes. The toast will become a deeper brown as its reheated. COMMENTS: Another way to serve this toast is by cutting each piece of bread diagonally into 2 triangles and spread on mixture. Top with a halved prawn in a lemon twist fashion and deep fry as usual. Arrange toast on a round platter, pin wheel fashion. Top with cherry tomatoes or parsley sprigs in the center of the pinwheel.

Scallops and Chinese Radish Balls

Scallops and Chinese Radish Balls

 

1 ½ oz. dried Scallops

1 ½ C. Hot Chicken Broth

2 Chinese Radishes, about 2 lb.

2 T. Peanut or Vegetable Oil

1 slice Ginger Root

½ tsp. Salt

1 T. tapioca starch dissolved in 1 ½ T. Water

 

Soak dried scallops in ½ cup hot broth for about 30 minutes. Steam scallops with broth for about 30 minutes. When cool, shred scallops with fingers. Save broth for later use. Use a small melon ball scoop to cut the radishes into about 30 small balls. In a pot of boiling water, cook radish balls about 10 minutes; drain and soak in cold water. Heat oil in wok over medium-high heat. Add ginger and radish balls and stir fry a few seconds. Add shredded scallops with their broth, the rice wine, salt and remaining 1 C. broth. Cook over low heat 1 minute. Stir in tapioca starch mixture and cook briefly, until thickened. Dried Shrimp can be substituted for the dried Scallops. Prepare the same way, but do not shred. From: Dim Sum Made Easy

Chinese Deep-Fried Shrimp Balls

Chinese Deep-Fried Shrimp Balls

 

1 pound medium-sized shrimp in shells

3 ounces ground pork

 

Marinade:

¼ teaspoon white pepper

½ teaspoon salt

2 teaspoons minced ginger

2 tablespoons cornstarch

1 tablespoon dry sherry

1 tablespoon lemon juice

1 egg white

 

 

¼ cup flour

3 cups cooking oil for deep-frying

 

Honey mustard sauce:

2 teaspoons mustard powder

1 tablespoon soy sauce

2 tablespoons rice vinegar

2 tablespoons plum sauce

¼ cup honey

 

Shell, devein, and rinse shrimp. Drain thoroughly. Add shrimp, pork and marinade to a food processor using the metal blade. Process for a few seconds, until shrimp is pasty. Remove to a bowl. Dust a cookie sheet with flour. Shape shrimp mixture into 1-inch balls. Place them on the cookie sheet.

To Cook: Heat 3 cups oil in a wok to 375 °F. Drop 8 shrimp balls into hot oil carefully, one at a time. Deep-fry for 3 to 5 minutes. Drain on paper towels. Deep-fry the remaining shrimp balls and serve with honey mustard sauce.

Shrimp, Scallop and Pork Shumai

Shrimp, Scallop and Pork Shumai

 

Filling:

1/2 pound medium shrimp, shelled and deveined

1/2 pound bay scallops

1/2 pound ground pork

2 tablespoons minced fresh ginger

2 tablespoons minced fresh cilantro leaves

2 tablespoons minced shallots

2 teaspoons rice wine vinegar

1 tablespoon sesame oil

2 egg white, whipped

Sea salt and freshly ground black pepper

2 teaspoons cornstarch

1/2 lemon, juiced

1 (10-ounce) package round wonton wrappers (about 40 to 50 wrappers per package)

1 cup frozen peas

 

Canola oil, for brushing the steamer

Savoy cabbage, for lining the steamer, optional

Minced green onions, for garnish

Serving suggestion: soy sauce or dipping sauces of your choice

 

To make the filling: Combine the shrimp, scallops, pork, ginger, cilantro, shallots, vinegar, sesame oil and egg whites in a food processor. Season with salt and pepper, add the corn starch and lemon juice and pulse to combine– I like my fillings to have a little texture. (Alternatively chop the shrimp and scallops finely then add the pork, ginger, cilantro and vinegar and chop together. Transfer the mixture to a bowl and rapidly mix in the vinegar, sesame oil, egg whites, seasoning, corn starch and lemon juice.) To make the shumai: Hold a wonton wrapper in your hand. Spoon 1 tablespoon of the filling into the center of the wrapper (rinse the spoon in cold water so the filling doesn’t stick). Gather the edges of the wrapper up around the filling and squeeze the sides together with your fingers forming a little pleated cup. (The sides will naturally pleat, leaving the filling slightly exposed.) Tap the dumpling on the table so the bottom is flat and it stands upright then set aside on a baking sheet. Repeat with the remaining wrappers and filling. Top each shumai with a pea. (You can freeze any leftover filling.) Lightly oil the bottom of a bamboo steamer then line it with the cabbage leaves. Stand the dumplings in the steamer in a single layer taking care that they don’t touch one another. (A 10-inch steamer will accommodate 12 shumai). Bring about 2 inches of water to a boil in a wok. Set the bamboo steamer in the wok, cover it with the bamboo lid and steam until the shumai feel firm, 10 to 12 minutes. Serve the shumai immediately garnished with green onions and accompanied by soy sauce or dipping sauces of your choice.

Bacon-Wrapped Broiled Salmon

Bacon-Wrapped Broiled Salmon

 

3 to 4 tablespoons grainy mustard

1 to 2 tablespoon minced dill, plus a few sprigs for garnish (optional)

Kosher or sea salt

1 tablespoon slightly crushed pink peppercorns

4 6-ounce boneless, skinless salmon fillets, preferably at least 3/4 inch thick, pin bones removed

4 slices streaky (fatty) bacon

 

Position an oven rack 4 to 5 inches from the broiling element; preheat the broiler. Have ready a broiler pan with a rack and 4 long metal skewers. Combine the mustard, dill, salt and pink peppercorns in a small bowl, mixing well. Spread in equal amounts on the top (rounded) sides of the salmon fillets, pressing the mixture down slightly into the fish. Lay a slice of bacon across each fillet (fold into a V shape, if using center-cut fillets) and tuck the ends neatly underneath. Thread a skewer through the center of each fillet to secure the edges of the bacon. Place the fillets bacon side down on the broiler pan and broil for 4 minutes, until the salmon looks opaque, then use a spatula to carefully turn them over (leaving the skewers in place) and broil for 3 to 4 minutes, until the bacon is crisp. Remove the skewers and serve immediately.

Vietnamese Fried Rice

Vietnamese Fried Rice

Cook 1 1/2 c. brown rice or have 3-4 c. readymade. (yes, you could use white rice if you must)

Heat in a large skillet:

4T. cooking oil (I usually use olive oil.)

Add:

3 cloves garlic, minced

1 large onion, diced

1 t. salt

1/2 t. black pepper

1 t. sugar

1 1/2 T. soy sauce (I always use low sodium.)

OPTIONAL: Meat truly is optional in this recipe. I have cooked it with no meat, chicken, BBQ pork leftovers, and shrimp. All tasty. If you are adding raw meat, add about 1/4 to 1/2 lb. of meat with the above ingredients and cook along with the onions and the garlic, etc. If I am using leftover meat (which is most of the time), I throw it in after the onions are mostly cooked just to heat it up.

Stir-fry until meat is hot and/or onions are translucent.

Add:

Cooked rice. Stir and cook for about 5 minutes.

Add:

1 – 2 c. Veggies ( I add more if I am going meatless). Oh, you need something more specific? Honestly, this is never the same twice for me. I use whatever I have on hand. Occasionally I will buy fresh bean sprouts to throw in because I am really fond of them, but mostly – whatever I have. Peas, cut up green beans, corn, shredded carrot, broccoli . . . Stir into rice mixture and allow the veggies to cook to desired tenderness. Just before serving, add:

2 eggs, beaten

Over medium heat, stir the eggs carefully through the mixture until they are cooked.

Paprika Shrimp & Green Bean Sauté

Paprika Shrimp & Green Bean Sauté

2 cups green beans, trimmed (about 6 ounces)
2 tablespoons extra-virgin olive oil
2 tablespoons minced garlic
1 teaspoon paprika
1/2 pound large shrimp (21-25 per pound), peeled and deveined
1 16-ounce can large butter beans or cannellini beans, rinsed
2 tablespoons sherry vinegar or red-wine vinegar
1⁄4 teaspoon salt
1⁄4 cup chopped parsley, divided
Freshly ground pepper to taste

Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.  Meanwhile, heat oil in a medium skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in butter beans (or cannellini), vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 2 tablespoons parsley.  Divide green beans among 2 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 2 tablespoons parsley and serve.

 

Yield: 2 servings

Calories: 483

Fat: 18g

Fiber: 13g

Creamy Shrimp Chowder

Creamy Shrimp Chowder

 

3 green onions

2 medium potatoes

2 carrots

1 can (11oz.) of corn niblets, drained

1 can (10 oz.) cream of celery soup

1 can (10 oz.) cream of mushroom soup

2 cups water

1 bay leaf

1/2 tsp dried thyme

1/2 tbsp onion powder

1/8 tsp cayenne pepper or crushed red pepper

1 pound of medium shrimp, cleaned and peeled

1 cup milk

4 slices cooked bacon

 

Slice the green onions and carrots. Chop the potatoes into bite-size pieces. Place green onions, potatoes, carrots and corn in a Dutch oven or large pot. Add the soup, water, bay leaf, thyme, onion powder and cayenne pepper. Mix well. Allow to cook gently until potatoes are tender, about 25 minutes. Add the shrimp about 10 minutes before serving and heat the shrimp until they are cooked through. Add milk and remove the bay leaf. Place chowder in serving bowls and top with crumbled bacon.

Salmon Turnovers

Salmon Turnovers

 

2 (6 oz) cans boneless salmon

6 oz cream cheese

1 bunch green onion chopped

1 celery stalk chopped

2 tubes crescent rolls

Leave out cream cheese to soften

 

Cook onions and celery in about a tablespoon of butter on the stove top for 3 to 5 minutes. Drain the salmon and put in a mixing bowl. Mix together cooked onions, celery, cream cheese and salmon (drained). Take the crescent rolls and put two together to make a square. Put a scoop (about 1/3 cup) of the mixture in the center of the square, then fold up the corners towards the center. Bake for about 10 to 15 minutes in a 375 degree oven. This a great recipe for a quick meal. It takes about 30 minutes from start to finish, and is easy enough for a kid to make.

Salmon Cakes

Salmon Cakes

3 (6-oz.) cans salmon, drained

1 1/2 C. cracker meal

2 large eggs, beaten

2 rounded tsp. Old Bay seasoning blend

1/2 red bell pepper, finely chopped

20 blades fresh chives, snipped

3 T. fresh dill, finely chopped

1 tsp. cayenne pepper sauce or dash of cayenne pepper

Zest of 1 lemon

 

 

Combine salmon, cracker meal to the bowl and work through the fish with your hands. Add the eggs, seasoning, pepper, chives, dill, pepper, and the zest of one lemon to the bowl. Combine the ingredients well with your hands. Form 3-inch patties of salmon cakes 1-inch thick. In a skillet with oil heated, fry cakes until golden in a single layer 3 or 4 minutes on each side. Drain on paper towel lined plate.

Ma’s Clam Soup

Ma’s Clam Soup

1 pkg. Bacon

1 Large Onion

2 Can Minced Clams

Milk

2 Ribs Celery

8 Potatoes

 

Cut bacon fine and dice onion. Sauté together until bacon is crisp and onion browns on edges. Dice celery and cook in 5 quart pot no more than 1/2 full of water.  Peel 6-8 potatoes (depending on how much you like potatoes) and cut into chunks.  Add potatoes to celery water and cook until potatoes are done.  Try to use as little water as possible, with water just covering potatoes.  If you have to pour off water you lose flavor and vitamins. Add bacon and onion to potatoes.  Add milk to taste.  Add clams.

Wild Pacific Salmon with Creamy Avocado Sauce

Wild Pacific Salmon with Creamy Avocado Sauce

6 wild pacific salmon fillets (6 ounces each), about 1″ thick 

1/2 large avocado, peeled, pitted, and quartered 

1/4 C. fat-free sour cream 

1 T. reduced-fat mayonnaise 

1 tsp. lemon juice 

1 tsp. minced garlic 

1/4 tsp. hot-pepper sauce 

1/4 tsp. worcestershire sauce 

1/4 tsp. salt 

1/4 tsp. ground black pepper 

 

Place the salmon fillets, skin side down, on an aluminum foil–lined baking sheet. Coat the fish with vegetable oil spray. Preheat the broiler. Cook the salmon for 10 to 12 minutes, or until the fish is opaque. While the fish is cooking, in the bowl of a food processor fitted with a metal blade, combine the avocado, sour cream, mayonnaise, lemon juice, garlic, hot-pepper sauce, Worcestershire sauce, salt, and pepper. Process, scraping down the bowl occasionally, until the mixture is smooth. With a spatula, lift each salmon fillet away from the skin and set on dinner plates. Serve a dollop of the sauce with each salmon fillet.

 

Yield: 6 servings

Calories: 290

Fat: 13g

Roasted Chili-Rubbed Salmon

Roasted Chili-Rubbed Salmon

 

1 T. olive oil 

1/2 C. coarsely chopped red onion 

2 1/2 tsp. chili powder, divided 

1 bag (14 ounces) frozen corn kernels 

1 C. frozen mixed bell pepper strips 

1/4 C. chopped cilantro + 4 sprigs for garnish 

4 boneless, skinless salmon fillets (4 ounces), about 1″ thick 

1/2 tsp. salt 

1/4 tsp. ground black pepper 

 

Preheat the oven to 450ºF. Heat the oil over medium heat in a large ovenproof skillet or shallow stovetop-to-oven baking dish. Add the onion and cook, stirring, for 2 minutes. Add 1 1/2 tsp. of the chili powder and stir to blend. Add the corn and bell pepper strips. Cook over medium heat, stirring, for about 3 minutes, or until the vegetables are no longer icy. Stir in the chopped cilantro. Spread the vegetables in an even layer. Sprinkle the remaining 1 tsp. chili powder evenly on the fish. Place, chili side up, on the vegetables. Sprinkle with the salt and pepper. Place in the oven and roast for about 12 minutes, or until the fish is opaque. Serve each fillet on a bed of vegetables and garnish with a cilantro sprig.

 

Yield: 4 servings

Calories: 350

Fat: 17g

Fiber: 4g

Mediterranean Cod

Mediterranean Cod

 

1/4 C. sun dried tomato pesto 

1 lb cod fillets, cut into 4 portions 

2 bulbs fennel (3/4 lb), trimmed, halved, and sliced very thin crosswise 

2 T. chopped fennel fronds 

1/4 C. halved pitted kalamata olives 

1 C. whole fresh parsley leaves 

1 1/2 tsp. lemon juice 

1 1/2 tsp. olive oil 

1/8 tsp. salt 

 

Preheat oven to 400ºF. Spoon 1 T. of pesto on each fillet. Arrange in ovenproof skillet with space in between. Roast 9 minutes, until opaque at center. Remove from oven. While cod cooks, toss sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt in large bowl. Divide fennel salad among 4 plates and top each with one roasted cod portion.

 

Yield: 4 servings

Calories: 162

Fat: 4g

Fiber: 3g

Seared Scallops over Buckwheat Noodles with Honey Yuzu Vinaigrette

Seared Scallops over Buckwheat Noodles with Honey Yuzu Vinaigrette

 

16 diver scallops

Salt

Freshly ground pepper

8 oz buckwheat noodles

3/4 C water

3 T. (or tea bags) buckwheat tea

5 T. olive oil

1/3 C yuzu or rice vinegar

3 T. soy sauce

2 T. honey

1 tsp. lemon juice

1 tsp. olive oil

1/2 lb sugar snap peas, sliced on bias

2 C cherry tomatoes, halved

 

Season scallops with salt and pepper and set aside. Tie noodles together at one end with a rubber band and cook according to package instructions. When finished, cut hard ends of noodles off. Meanwhile, bring water to a boil. Remove from heat, add tea, and let steep for 5 minutes. Strain tea and whisk in oil, vinegar, soy sauce, honey, lemon juice, and pepper to taste. Coat noodles with vinaigrette, saving some to coat peas and tomatoes later, and let stand. Heat oil in pan and sear scallops 1 1/2 minutes on each side. (Spread them out so they cook evenly.) Remove from pan and place on paper towel. Blanch peas by dunking into boiling water briefly, then place in bowl of cold water. To serve, pinch a bunch of noodles and arrange in a swirl on each dish, topping with four scallops per serving. Plate peas and tomatoes on side or sprinkle over scallops and noodles. Drizzle with reserved dressing.

Coctel de Camarón (Veracruz Style Shrimp Cocktail)

Coctel de Camarón (Veracruz Style Shrimp Cocktail)

2 C. Catsup
2 T. Apple Cider Vinegar
Liquid from pickled Jalapeno, to taste
½ C. Olive Oil
Salt, to Taste
1 ½ lb. small Shrimp, clean and cooked
3 T. Cilantro, roughly chopped
½ C. White Onion, finely diced
Lime Wedges
Olive Oil, to taste
Saltine Crackers

Mix the ketchup, vinegar, liquid from the chiles, and olive oil. Season with salt to taste. Arrange the shrimp in 4 large, chilled glasses. Pour the ketchup mixture on top of the shrimp. Garnish with the cilantro and onion. Serve with the lime wedges, saltine crackers and olive oil to taste.

Classic Fish Fumet

Classic Fish Fumet

 

 

1 T. unsalted butter

1 C. sliced onion

3 parsley stems

2 1/2 lb. fish bones (no heads), well rinsed under cold water, such as halibut

3/4 C. dry white wine

1 T. lemon juice

2 quarts cold water

1/4 C. mushroom trimmings

1 T., roughly chopped garlic

1/2 tsp. fresh thyme leaves

3 thin slices lemon

Salt and freshly ground black pepper

 

Set a 1-gallon stockpot over a medium-heat and add the butter to the pan. When the butter has melted, add the onion, parsley and fish bones to the pot. Sweat the onions, parsley and bones by covering the pot for 5 to 7 minutes. Uncover the pot and add the white wine and lemon juice to the pot. Stir gently and cover with the cold water. Add the remaining items to the stockpot and raise the heat. Bring the contents of the pot to a boil, and reduce to a simmer. Cook the stock for 45 minutes to 1 hour. Strain and cool the stock in an ice bath. Whatever is not used that day should be refrigerated for up to 1 week, or frozen for up to 3 months.

Saucy Clams with Fresh Thyme

Saucy Clams with Fresh Thyme

 

3 T. minced Shallot

1 1/4 C. Dry White Wine (such as muscadar)

4 lb. small Clams

2 sprigs parsley

1 Bay Leaf

1 Celery Stalk, cut into chunks

3 T. butter

2 T. Flour

3/4 C. Cream

2 cloves Garlic, minced

1 1/2 T. minced Fresh Thyme

2 T. minced Green Onion, green part only

2 T. minced Parsley

Salt, Pepper and Lemon Juice

 

In small saucepan, combine shallot with 1/4 C. wine and cook over high heat until wine is reduced to 1 T. Remove from heat and reserve. Clean clams well in several changes of cold water, scrubbing shells well. Place in large pot with remaining C. of wine, along with parsley sprigs, bay leaf and celery. Steam over medium heat until clams are open, about 5 minutes. Remove from pot as they open ad strain broth through fine sieve lined with cheesecloth. Reserve clams and 1 1/2 C. broth. In medium saucepan, melt butter and add flour and cook roux without browning for 3 to 4 minutes. Add wine and shallot reduction and the reserved clam broth and whisk well while bringing to a simmer. Add cream and cook gently for 5 minutes. Stir in garlic, thyme, onion and parsley; season to taste with salt, pepper and lemon juice. Drizzle sauce over clams and serve immediately with plenty of crusty French bread and lots of napkins.

Sake-Soy Fish with Pineapple

Sake-Soy Fish with Pineapple

Sake-Soy Fish with Pineapple

 

2 tsp. sesame oil

1 cup sushi rice

1 cup plus 1 T. broth (chicken or vegetable) or water

1 /2 to 3/4 pound fish (halibut, monkfish, orange roughy, or any other ocean fish)

2 T. soy sauce

3 T. sake

1/2 tsp. sugar

1/2 tsp. sambal oelek or garlic-chili paste

2 scallions, white and green parts, sliced into thin rings

2 cups diced fresh pineapple

1/2 red bell pepper, cored, seeded, and diced

1/2 orange bell pepper, cored, seeded, and diced

2 cups frozen green peas

 

Preheat the oven to 450°F. Wipe the inside and lid of a cast-iron Dutch oven with sesame oil. Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot, add the liquid, and stir to make an even layer. Add the fish. In a small bowl, combine the soy sauce, sake, sugar, and sambal oelek. Stir until the sugar dissolves. Spread over the fish. Sprinkle with scallions and cover with the pineapple. Follow with the bell peppers and then the peas. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Baked Cod Casserole

Baked Cod Casserole

 

2 tablespoons extra-virgin olive oil , divided

2 medium onions , very thinly sliced

1 cup dry white wine

1 1/4 pounds cod , cut into 4 pieces

2 teaspoons chopped fresh thyme

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1 1/2 cups finely chopped whole-wheat country bread (about 2 slices)

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1 cup finely shredded Gruyere or Swiss cheese

 

Preheat oven to 400°F. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes. Toss the bread with the remaining 1 tablespoon oil, paprika and garlic powder in a small bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

 

Yield: 4 servings

Calories: 328

Fat: 13g

Fiber: 4g

Pistachio Halibut

Pistachio Halibut

Pistachio Halibut

 

Olive oil spray

½ leek (white part), chopped

1 small sweet potato, julienned

½ to ¾ pound halibut fillets or steaks

1 T. olive oil

¼ cup shelled pistachios, roughly chopped

1 T. chopped fresh parsley, or ½ tsp. dried

1 T. chopped fresh marjoram or oregano, or ½ tsp. dried

2 tsp. chopped fresh lavender or thyme, or ¼ tsp. dried

1 shiitake mushroom, thinly sliced

3 cremini mushrooms, thinly sliced

4 plum tomatoes, quartered

5 to 10 thick asparagus stalks, trimmed

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron. Dutch oven with olive oil. Scatter the leek and sweet potato across the base of the pot. Place the fish on top. Drizzle the olive oil over the fish. In a small bowl, combine the pistachios, parsley, marjoram, and lavender. Spread the mixture over the fish.  Scatter the mushrooms over and around the sh. Place the tomatoes around the pot, skin side down; top with the asparagus. Cover and bake for about 40 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

One Pot Honey-Chili Trout

One Pot Honey-Chili Trout

One Pot Honey-Chili Trout

 

1 cup quinoa

½ to ¾ pound trout fillets 1 tsp. chili powder, or to taste

2 T. honey

¼ cup fresh orange juice

2 garlic cloves, chopped

½ medium zucchini, cut lengthwise and sliced into ½-inch half moons

½ small yellow squash, cut lengthwise and sliced into ½-inch half moons

14 ounces corn, fresh, frozen, or canned (drained)

Sea salt and freshly ground black pepper

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron Dutch oven with olive oil. Place the quinoa in the pot with 1 cup water and stir the grains to make an even layer. Place the trout on top of the grains, skin side down. In a small bowl, mix the chili powder, honey, orange juice, and garlic. Pour the mixture over the fish. Scatter the zucchini and squash on top of the sh. Add the corn, filling the crevices. Season with salt and pepper.  Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Whole Baby Snapper with Piperide and Pesto

Whole Baby Snapper with Piperide and Pesto

 

6 Whole Baby snapper scaled and gutted, scored

2 tablespoons of olive oil

1 lemon

 

2 yellow Bell Peppers

2 red Bell Peppers

1/3 cup of olive oil

1 large red onion (thinly sliced)

1 sprig of rosemary

1/2 cup of red wine vinegar

 

1 cup of finely packed basil leaves

1 tablespoon of toasted pine nuts

1 small garlic clove

1/4 cup of finely grated parmesan

1/3 cup of olive oil

 

Rub snapper with oil, and season all over with salt and pepper. Cook in a large frying pan for 6-8 minutes each side, squeezing over lemon and a little extra oil during cooking. Char grill bell peppers until skin has blackened. Place in a bowl and cover with plastic wrap. Stand for 5 minutes. Peel and discard skin and seeds. Slice flesh in to 1/2” strips. Heat oil in a frying pan on medium. Sauté onion with rosemary for 3-4 minutes until tender. Add vinegar. Simmer for a further 5 minutes. Add bell peppers and season to taste. Remove from the heat and allow to cool. Chill in an airtight container until needed. Place basil, pine nuts and garlic in a food processor. Blend until finely chopped. With the motor running, gradually add oil through chute until all ingredients are well combined. Stir parmesan through and season to taste. Cover until ready to serve. Serve fish with piperade and pesto on the side.

Shrimp and Grits

Shrimp and Grits

4 cups water

Salt and pepper

1 cup stone-ground grits

3 tablespoons butter

2 cups shredded sharp cheddar cheese

1 pound shrimp, peeled and deveined

6 slices bacon, chopped

4 teaspoons lemon juice

2 tablespoons chopped parsley

1 cup thinly sliced scallions

1 large clove garlic, minced

 

Bring water to a boil. Add salt and pepper. Add grits and cook until water is absorbed, about 20 to 25 minutes. Remove from heat and stir in butter and cheese.  Rinse shrimp and pat dry. Fry the bacon in a large skillet until browned; drain well. In grease, add shrimp. Cook until shrimp turn pink. Add lemon juice, chopped bacon, parsley, scallions and garlic. Sauté for 3 minutes.  Spoon grits into a serving bowl. Add shrimp mixture and mix well. Serve immediately.

 

Yield: 4 (generous) Servings

Calories: 636

Fat: 35g

Fiber: >1g

 

Mini Polenta Cakes with Smoked Salmon

Mini Polenta Cakes with Smoked Salmon

1 C. yellow cornmeal
2 tsp. margarine
1 garlic clove, minced
2 1/3 C. low-salt chicken broth
1/2 C. low-fat buttermilk
1/4 C. grated Parmesan cheese
1 C. frozen whole-kernel corn, thawed
1/3 C. chopped onion
3 egg whites
1 egg
1/4 tsp. salt
1/4 tsp. white pepper
1/4 tsp. ground red pepper
Vegetable cooking spray
1/4 C. nonfat cream cheese, softened
2 T. plain nonfat yogurt
1 tsp. grated lemon rind
Dash of salt
3 oz. cold-smoked salmon, cut into 20 (2 x 1/2-inch) strips
Fresh dill sprigs (optional)

Combine first 3 ingredients in a large saucepan. Gradually add broth, stirring constantly with a wire whisk. Bring to a boil, and reduce heat to medium. Cook 3 minutes or until thickened, stirring constantly. Remove from heat; stir in buttermilk and Parmesan cheese, and set aside. Place the corn and onion in a food processor, and process until corn is coarsely chopped. Combine corn mixture, egg whites, and egg in a large bowl; stir well. Stir in cornmeal mixture, 1/4 tsp. salt, and peppers. Pour polenta mixture into an 11 x 7-inch baking dish coated with cooking spray, spreading evenly. Bake at 400� for 50 minutes or until browned. Let mixture cool. Cut corn mixture into 20 decorative shapes with a 1 1/2-inch cutter. Remove shapes from baking dish, and arrange on a baking sheet coated with cooking spray. Discard remaining polenta mixture. Bake at 400� for 20 minutes. Combine nonfat cream cheese, yogurt, grated lemon rind, and dash of salt in a small bowl; stir well, and set aside. Spoon about 1/4 tsp. cream cheese mixture onto each polenta cake. Top each cake with a salmon strip, and garnish with fresh dill, if desired.

Yield: 20 appetizers
Calories: 25
Fat: 0.7g
Fiber: 0.3g

Pan-Seared Scallops with Ginger-Orange Spinach

Pan-Seared Scallops with Ginger-Orange Spinach

1 T. julienne-cut peeled fresh ginger
1 T. sliced green onions
4 garlic cloves, minced
20 sea scallops (about 1 1/2 lb.)
1/2 C. vodka
1/4 C. dry vermouth
1 tsp. stick margarine or butter
1 tsp. grated orange rind
1/3 C. fresh orange juice
1 1/2 lb. chopped fresh spinach
1/2 tsp. salt
1/8 tsp. black pepper
Cooking spray

Combine first 3 ingredients in a bowl. Place scallops in a shallow dish. Add vodka, vermouth, and half of ginger mixture; toss gently. Cover and marinate in refrigerator 30 minutes. Melt margarine in a large skillet over high heat. Add remaining ginger mixture, and saut� 30 seconds. Add orange rind and juice, and bring to a boil. Stir in spinach, salt, and pepper; cook 2 minutes or until spinach wilts. Remove from skillet, and keep warm. Remove scallops from marinade, reserving marinade. Place skillet coated with cooking spray over high heat until hot. Add scallops; cook 1 1/2 minutes on each side or until golden brown. Remove from skillet; keep warm. Add reserved marinade to skillet. Bring to a boil; cook until sauce is reduced to 1/4 C. (about 5 minutes). Arrange scallops over spinach mixture; drizzle with sauce.

Yield: 4 servings
Serving size: 5 scallops, 3/4 C. spinach mixture, and 1 T. sauce

Calories: 233
Fat: 3.3g
Fiber: 10.2g

Pan-Seared Scallops with Cilantro-Celery Mayonnaise

Pan-Seared Scallops with Cilantro-Celery Mayonnaise

1/4 C. low-fat mayonnaise
2 T. minced celery
2 tsp. minced fresh cilantro
1/4 tsp. salt
1/8 tsp. black pepper
1 tsp. olive oil
Cooking spray
1 1/2 lb. sea scallops
1/4 C. Italian-seasoned breadcrumbs
4 lime wedges

Combine first 5 ingredients. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Dredge the scallops in breadcrumbs. Add scallops to pan, and cook 4 minutes. Turn scallops, and cook 3 minutes or until done. Serve with mayonnaise mixture and lime wedges. Scallops cook quickly. When done, they should feel soft and resilient to the touch. They should also flake easily when tested with a fork and appear moist inside.

Yield: 4 servings
Serving size: 5 oz. scallops, 1 T. mayonnaise mixture, and 1 lime wedge

Calories: 216
Fat: 3.8g
Fiber: 0.8g

Pan-Seared Salmon with Mushrooms and Spinach

Pan-Seared Salmon with Mushrooms and Spinach

Cooking spray
4 (6-oz.) salmon fillets (about 1 inch thick)
1/2 tsp. salt, divided
1/4 tsp. black pepper
1 tsp. olive oil
1 T. thinly sliced shallots
1 1/2 C. presliced mushrooms
2 C. fresh spinach
1 tsp. grated lemon rind
1 tsp. fresh lemon juice

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle fish with 1/4 tsp. salt and pepper. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan, and keep warm. Add oil and shallots to pan; saut� 1 minute. Add mushrooms in a single layer; cook 2 minutes (do not stir). Cook an additional 2 minutes, stirring frequently. Add spinach; cook 30 seconds or until spinach wilts. Remove from heat; stir in 1/4 tsp. salt, rind, and juice. Serve over fish.

Yield: 4 servings
Calories: 298
Fat: 14.4g
Fiber: 0.7g

Pan-Seared Scallops with Chili Cream Sauce

Pan-Seared Scallops with Chili Cream Sauce

1 1/2 lb. sea scallops
2 T. plus 2 tsp. all-purpose flour, divided
1 tsp. vegetable oil
1 tsp. margarine
1 tsp. chili powder
1/4 tsp. salt
1/8 tsp. ground cumin
3/4 C. 1% low-fat milk
2 T. chopped fresh cilantro
Fresh cilantro sprigs

Combine scallops and 2 T. flour in a large zip-top bag; seal bag and shake gently to coat scallops. Heat oil in a 10-inch cast-iron skillet over high heat, swirling to coat bottom of pan. Add scallops; cook 2 minutes on each side or until lightly browned. Remove scallops from skillet; keep warm. Melt margarine in skillet over medium heat. Add 2 tsp. flour, and cook 30 seconds, stirring constantly. Add chili powder, salt, and cumin; cook 30 seconds, stirring frequently. Gradually stir in milk, and cook 2 1/2 minutes or until thick, stirring frequently. Return scallops to skillet; add cilantro, stirring gently to coat. Garnish with cilantro sprigs, if desired.

Yield: 4 servings
Serving size: 5 oz. scallops and 2 T. sauce

Calories: 209
Fat: 4g
Fiber: 0.4g