Seafood
1½ pounds fresh shrimp, peeled and cleaned
4-5 tablespoons fresh lime juice (about 2 limes)
⅓ cup fresh cilantro, finely chopped
1 tablespoon olive oil
3 medium garlic cloves, minced
Pineapple Salsa:
2 tablespoons finely minced red onion
⅓ cup pineapple chopped into bits
4 campari tomatoes, chopped, with their juice
2 tablespoons pineapple juice
¼ cup fresh cilantro, finely chopped
1 jalapeno pepper, diced. Include the ribs & seeds if you like more heat.
¼ teaspoon salt
Pickled Shrimp
1 medium carrot, cut into thin rounds
1 medium bulb fennel, thinly sliced
1 medium zucchini, cut into half moons
3 teaspoons kosher salt, divided, plus more for blanching
1 red onion, julienned
1 red bell pepper, julienned
5 cloves garlic, thinly sliced
2 tsp whole coriander
2 tsp cumin seeds
1 tsp caraway seed
1 tsp fennel seed
1 cup olive oil, divided
1 cup white wine
1 cup white wine vinegar
2 tablespoons thyme leaves
2 pounds shrimp, peeled, deveined, tails removed
2 tablespoons flat-leaf parsley, chopped
Blanch vegetables: In a large pot of boiling, salted water, blanch carrots, fennel and zucchini until firm/tender, 1 minute. Use a slotted spoon to remove vegetables and plunge directly into ice-water bath. Remove and dry on paper towels. In a medium bowl, toss blanched vegetables with 1 tsp salt. Chill until ready to serve.
Pickled vegetables: Over medium-low heat, heat ½ cup of the olive oil and sweat the onion, pepper, garlic, spices and 1 teaspoon salt until soft, about 10 minutes. Stir in wine, vinegar and thyme. Remove from heat and let stand 15 minutes.
Bring salted water to a boil in a large pot and then turn off heat. Add shrimp and cook until firm about 1-2 minutes depending on size of shrimp. Place cooked shrimp in dish and sprinkle with 1 Tsp salt. Pour pickled vegetable mixture over shrimp. Cover and refrigerate 4 hours or overnight. Before serving, stir in blanched vegetables and remaining ½ cup olive oil. Adjust seasoning, adding more salt and vinegar if needed and garnish with parsley.
Salmon with Citrus Sauce
1-1/2 lbs salmon fillets, skin and bones removed, cut into 4 pieces
1/2 medium sized onion, chopped
2 medium cloves garlic, chopped
2 TBS + 2 tsp fresh lemon juice
1-1/2 cups fresh orange juice
1 tsp fennel seeds
2 TBS minced fresh parsley or green fennel tops
salt and white pepper to taste
Preheat broiler and place a stainless steel or cast iron skillet under broiler for about 10 minutes to get it very hot. Chop onions and garlic and let sit for 5 minutes to enhance their hidden health-promoting properties.
While skillet is heating, place chopped onion, garlic, fennel seeds, 2 TBS lemon juice, and orange juice in a shallow, wide saucepan and cook on high heat for about 10-15 minutes to reduce to half the volume.
Season salmon pieces with 2 tsp lemon juice and salt and pepper. Place on hot pan from broiler and return to broiler (approximately 5-7 inches from heat) and broil salmon for about 7 minutes depending on thickness (10 minutes per inch of thickness). Do not turn, as salmon is cooking on both sides at once.
Remove salmon from pan, and place on platter. Season citrus sauce with salt and pepper and strain liquid over salmon. Sprinkle with finely chopped parsley.
Salmon with Mustard and Ginger
8 oz salmon fillet
2 tsp + 1 TBS lemon juice
1 TBS extra virgin olive oil
1 clove garlic, pressed
1 tsp yellow or Dijon mustard
1/2 tsp soy sauce
2 TBS cilantro
2 TBS grated ginger
sea salt and pepper to taste
To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. It will be done quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Top salmon 1 TBS lemon juice and the remaining ingredients.
2- 9″ deep piecrusts
1 lb. lump crabmeat
4 eggs
2 Tbsp flour
1 cup mayonnaise
1 cup whole milk
8 oz. shredded Swiss cheese
8 oz. shredded Cheddar cheese
2 tsp. Old Bay seasoning
1- Tbsp. finely chopped onion
1- Tbsp. finely chopped green pepper
Pre-heat oven to 350º and bake piecrust for 3 minutes. Combine eggs, flour, mayonnaise and milk and mix well. Add remaining ingredients (except crab meat) and mix well. Fold in crabmeat and try not to separate lumps of crabmeat. Pour into 2 piecrusts and sprinkle with additional Old Bay Seasoning. Bake at 350º for 40-50 minutes or until knife comes out clean.
Crispy Crab Nuggets
1 pound fresh crab meat3 slices of white bread, crust removed
1 egg beaten
1 tablespoon mayonnaise
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1 tablespoon Old Bay Seasoning
1 tablespoon parsleyMake breadcrumbs in food processor so they are chopped up fine. In a large bowl, mix together egg, mayonnaise, mustard, Worcestershire sauce, parsley, and Old Bay seasoning. Add breadcrumbs and crab meat and mix by hand to avoid breaking up too many of the lumps. You may need to break up the very large lumps however so the crab balls will stay together. Shape into 24 balls and fry in batches in hot oil until golden brown, turning once. Drain on paper towels. Serve with your favorite sauce or don’t use any! These are so good!
BAKED SALMON WITH PARMESAN HERB CRUST RECIPE
1 salmon filet, about 2 pounds, left whole
Parmesan Herb Crust:
3 cloves garlic, finely minced
¼ cup chopped parsley
½ cup chopped Parmesan cheese
Preheat oven to 425º F. Line rimmed baking sheet with parchment paper or aluminum foil for easiest cleanup. Place salmon, skin side down, onto lined baking sheet. Cover salmon with another piece of parchment paper. Bake salmon for 10 minutes. Remove from oven and remove top piece of parchment paper. Top with garlic, Parmesan and parsley mixture. Return to oven uncovered and allow to bake until registers 135º F when checked with an internal thermometer probe. The Parmesan cheese should be melted and lightly browned.
Easy & Healthy Shrimp
4 tsp olive oil
1 1/4 pounds med raw shrimp, peeled and deveined (tails left on)
6-8 garlic cloves, minced
1/2 cup low sodium chicken broth
1/2 cup dry white wine
1/4 cup fresh lemon juice
1/4 cup + 1 T minced parsley
1/4 tsp salt
1/4 tsp freshly ground pepper
4 lemon wedges
In a large nonstick skillet, heat the oil. Saute shrimp until just pink, about 2-3 minutes. Add the garlic and cook stirring constantly, about 30 seconds. With a slotted spoon transfer the shrimp to a platter and keep them warm.
In the skillet, combine the broth, wine, lemon juice, 1/4 cup of the parsley, the salt and pepper; and bring it to a boil. Boil uncovered, until sauce is reduced by half.
Spoon the sauce over the shrimp. Serve garnished with the lemon wedges and sprinkled with the remaining tablespoon of parsley.
Tarragon-Roasted Halibut
Serve with a lightly dressed butter lettuce and herb salad.
1/2 cup blanched hazelnuts
1 large bunch fresh tarragon
3 1/2-pounds skinless halibut fillet
4 tablespoons olive oil, divided
Kosher salt, freshly ground pepper
1/2 cup (1 stick) unsalted butter
1/4 cup fresh lemon juice
Lemon halves
Preheat oven to 350°F. Spread hazelnuts in a single layer on a rimmed baking sheet and toast, stirring occasionally, until golden, 8-10 minutes. Coarsely chop; set aside.
Reduce oven temperature to 300°F. Scatter tarragon sprigs on a large rimmed baking sheet. Place halibut on top, drizzle with 2 tablespoons oil, and season with salt and pepper. Roast until halibut is opaque in the center, 20-30 minutes, depending on thickness of fish.
Melt butter in a saucepan over medium-high heat. Cook, stirring often, until butter foams, then browns (don’t let it burn), about 5 minutes. Remove from heat; let brown butter cool slightly. Stir in lemon juice, hazelnuts, and remaining 2 tablespoons oil; season with salt and pepper. Serve with hazelnut brown butter sauce and lemon halves.
Sautéed Fennel Salmon
1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed
1 TBS + 1/4 cup chicken or vegetable broth
1 large fennel bulb sliced thin, save 1 TBS chopped green tops to use for garnish
2 TBS fresh squeezed lemon juice
salt and white pepper to taste
Season salmon with a little salt and white pepper. Set aside. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté fennel bulb in broth over medium heat for 1 minute stirring constantly. Add 1/4 cup broth, lemon juice, pinch salt and pepper, and place salmon on top. Reduce heat to low and cover. Cook for about 5 minutes. Do not overcook fennel, or it will lose its flavor. Sprinkle with chopped green fennel tops.
MARYLAND CRAB CAKES
1 large egg
2½ tablespoons mayonnaise
1½ teaspoons Dijon mustard
1 teaspoon Worcestershire
1 teaspoon Old Bay seasoning
¼ teaspoon salt
¼ cup finely diced celery (one stalk)
2 tablespoons finely chopped fresh parsley
1 pound lump crab meat*
½ cup panko oil
Line a baking sheet with aluminum foil. Combine the egg, mayonnaise, Dijon mustard, Worcestershire, Old Bay, salt, celery, and parsley in a large bowl and mix well. Add the crab meat (after checking for cartilage) and panko; gently fold mixture together until combined, careful not to shred crab meat. Shape into 6 crab cakes (about ½ cup each) and place on baking sheet. Cover and refrigerate for 1 hour.
Preheat a large pan to medium heat and coat with oil. When hot, place crab cakes in pan and cook until golden brown.
Quick Tartar Sauce
1 cup mayonnaise
1½ tablespoons sweet pickle relish
1 teaspoon Dijon mustard
1 tablespoon minced red onion
1-2 tablespoons lemon juice
Salt and freshly ground black pepper
Mix ingredients together, cover, and chill until ready to serve.
Baked Crab
1 lb. backfin Crabmeat
1 Egg, beaten
1 cup Ritz Crackers, crushed
1 tsp. Yellow Mustard
2 tbsp. Fresh Lemon Juice
2 tbsp. Fresh Parsley, chopped
1 tsp. Old Bay Seasoning
1 tbsp. Worcestershire Sauce
Place crabmeat in mixing bowl, picking any stray shell fragments out. Add crushed crackers, Old Bay seasoning & parsley. In a separate bowl, combine egg, mustard, lemon juice and Worcestershire sauce. Whip until smooth. Pour egg mixture over crabmeat and crackers and gently mix. Mold into golf ball sized and place on a cookie sheet. Bake 350 degrees for 30 minutes. Drizzle w/ melted butter and allow to cool.
Why is farmed salmon not your best choice for salmon? The largest survey yet of pollutants in salmon, reported in the January 9, 2004 issue of Science, clearly indicates that because of the feed they receive, farmed fish have much higher levels of carcinogenic pesticides (specifically polychlorinated biphenyls or PCBs, and two other organochlorine compounds, dieldrin and toxaphene) than wild caught salmon
Grilled Salmon With Maple Mustard Glaze
GLAZE:
2 tablespoons olive oil
1/4 cup Dijon-style mustard
2 tablespoons maple syrup
2 teaspoons soy sauce
juice of 1/2 lemon
1 tablespoon peeled and chopped fresh ginger
4 salmon steaks, 1-inch thick
salt and pepper, to taste
For glaze: In a small bowl, combine the oil, mustard, maple syrup, soy sauce, lemon juice, and ginger and whisk to blend. Pour half of the sauce in a small, nonreactive casserole.
For salmon: Blot the salmon with paper towels to remove surface moisture. Lightly salt and pepper both sides, and lay the salmon on the sauce in the casserole. Spoon the remaining sauce over and spread evenly. Cover with plastic wrap and refrigerate for 1 hour.
Prepare the grill. Cook the salmon over medium-hot coals for 5 to 6 minutes, per side, turning once.
Salmon with Mustard Dill Sauce
1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
1 TBS fresh lemon juice
Dill Sauce
2 medium garlic cloves, pressed
1 TBS Dijon mustard
2 TBS fresh lemon juice
1/4 cup chicken broth
1 tsp honey
1 tsp chopped fresh dill
salt and white pepper to taste
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source. Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
Rub salmon with 1 TBS fresh lemon juice, salt and pepper. Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.
Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
To make the sauce, add garlic to a stainless steel skillet and stir for half a minute. Add mustard, lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and then add dill. Pour over salmon and serve.
Shrimp Salad with Green onion and Goat Cheese Dressing
Dressing:
1/2 cup extra-virgin olive oil
1/2 cup crumbled soft mild goat cheese
1/4 cup red wine vinegar
2 teaspoons lemon zest
Juice of 1/2 lemon
2 tablespoons chopped fresh chives
2 tablespoons chopped fresh green onions
Salt and pepper to taste
In a medium bowl, whisk together all of the dressing ingredients until well.
Combined and set-aside.
Salad:
1 pound large shrimp
8 ounces fresh arugula
Lemon slices to garnish
Fill a large bowl halfway with cold water and add several ice cubes; set aside. Fill a large stockpot three-quarters full of salted water and bring to a boil. Add the shrimp and boil for 3 minutes, or until bright pink. Drain and immediately plunge shrimp into the ice water for a few minutes, to stop the cooking process. Drain and cut shrimp into 1/2-inch pieces. Add shrimp to dressing and stir to coat. Line a large, shallow salad bowl or serving plate with arugula and top with shrimp. Garnish with lemon slices.
Honey Mustard Salmon with Roasted Asparagus
1 Tablespoon butter
1 Tablespoon brown sugar
2 Tablespoon dijon mustard
1 Tablespoon honey
1 Tablespoon soy sauce
1/2 Tablespoon olive oil
Salt and black pepper to taste
4 salmon fillets (6 ounces each)
Roasted Parmesan Asparagus
Preheat oven to 400°F. Combine butter and brown sugar in a bowl and microwave for 30 seconds, until butter and sugar have melted together. Stir in mustard, honey, and soy sauce. Heat oil in an ovenproof skillet over high heat. Season salmon with salt and pepper and add to pan flesh-side down. Cook for 3 to 4 minutes until fully browned and flip. Brush with half of the glaze and place pan in oven until salmon is firm and flaky (but before white fat begins to form on surface), about 5 minutes. Remove, brush salmon with more of the honey mustard, and serve with asparagus.
Asian Salmon Burgers
1 lb skinless salmon fillet, cut into chunks
1/4 cup fresh whole wheat bread crumbs
1 large egg white
2 large cloves garlic, chopped
2 tsp reduced-sodium soy sauce
1/2 tsp dark sesame oil
2 scallions, chopped
4 tbsp pickled ginger
2 tbsp toasted sesame seeds
4 whole wheat buns, toasted
1/4 cup baby spinach
Put salmon, bread crumbs, egg, garlic, soy sauce, oil, scallions, and 2 tablespoons of the ginger in food processor. Pulse until coarsely chopped. Form into 4 equal (3″ diameter) patties. Sprinkle tops with sesame seeds. Heat large cast iron frying pan lightly coated with organic oil over medium heat. Put patties sesame-seed-side down in pan. Cook 5 minutes. Flip and cook until done, 5 minutes longer. Serve burgers on buns and top with spinach and remaining 2 tablespoons pickled ginger.
Quick Broiled Salmon with Ginger Mint Salsa
1/3 lb salmon fillet, cut in half
2 tsp lemon juice
sea salt and pepper to taste
Salsa
1 ripe tomato, diced
1/2 cup green onions, minced
1 tsp ginger, minced
2 tsp fresh mint, minced
1 tsp lime juice
sea salt and pepper to taste
To Quick-Broil, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Salsa
1.Combine all salsa ingredients.
2.Spoon over salmon.
3.Garnish with mint and a sprinkle of extra virgin olive oil.
Pink salmon Cakes
Preheat the oven to 400 degrees
Two 7- to 8-ounce cans pink salmon
Salt
2 tablespoons mayonnaise
2 teaspoons whole-grain mustard
Pinch of ground mace
1/4 cup panko (Japanese-style bread crumbs) or fine dried bread crumbs
1 tablespoon chopped fresh dill
2 tablespoons butter
Lemon wedges.
Drain the salmon. If there are bones I like to crush them with my fingers into the salmon for added nutrition. Flake the fish into a bowl remove any skin that may be mixed in. Season with salt and add the mayonnaise, mustard, mace, breadcrumbs, or crushed Ritz crackers and dill. If I need more moisture I might add an egg. The egg helps hold it together also. Mix gently with your fingers until it is well combined. Form into four even patties about 1 inch thick and allow to sit for about 5 minutes to allow the bread crumbs to absorb the flavor.
In a large sauté pan over medium-high heat, heat the butter until foaming. Add the salmon cakes and cook until they begin to turn golden on the edges, about 5 minutes. Don’t touch them while they’re browning. Once the edges have browned, transfer the pan to the oven and bake for 5 minutes to heat through. Flip the cakes onto plates and serve with lemon wedges.
Save the juice from the can of salmon and add it to a white sauce with some dill or parsley.
Salmon with Mustard and Ginger
Try this easy-to-prepare recipe not only for great taste but to add an extra boost of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy!
8 oz salmon fillet
2 tsp + 1 TBS lemon juice
1 TBS extra vigin olive oil
1 clove garlic, pressed
1 tsp yellow or Dijon mustard
1/2 tsp soy sauce
2 TBS cilantro
2 TBS grated ginger
sea salt and pepper to taste
To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Top salmon 1 TBS lemon juice and the remaining ingredients.
Seared Tuna with Sage
1 lb tuna, cut into 4 pieces
2 medium cloves garlic, pressed
2 TBS finely grated or minced lemon rind
1 + 2 TBS fresh lemon juice
2 TBS finely minced fresh sage
1 TBS finely minced fresh parsley
1/4 cup chicken or vegetable broth
pinch red pepper flakes
salt and black pepper to taste
Press the garlic, grate or mine the lemon rind, prepare the lemon juice, and mince the herbs.
Rub tuna with 1 TBS fresh lemon juice and season with salt and black pepper.
Preheat a stainless steel 10-12 inch skillet over medium heat for about 2 minutes. Cook tuna on each side for about 1 1/2 minutes. This is our (Stovetop Searing) cooking method. Remove from pan, and place on a plate.
Add rest of ingredients to pan in order given, and cook for about 1 minute. Pour over tuna and serve.
Cod and Spicy Cucumbers
1 cup white miso paste
1/2 cup mirin
2 tbsp brown sugar
4 cod fillets (6 oz each)
1 large English cucumber, seeded and sliced into half moons
1/4 cup rice wine vinegar
1 tbsp salt
1 tbsp sugar
2 tsp red pepper flakes
Combine the miso, mirin, and brown sugar in a bowl. Stir to thoroughly combine. Pour the marinade over the cod and marinate in the fridge for up to 12 hours. Mix the cucumber, vinegar, salt, sugar, and pepper flakes in a bowl. Allow the cucumbers to pickle for at least 30 minutes and up to 24 hours in the refrigerator.
Preheat the broiler. Remove the cod from the marinade and place on a baking sheet. Set the baking sheet 6″ below the broiler and cook for 8 to 10 minutes, until the fish is deeply caramelized and flakes with gentle pressure. Serve the cod with the cucumber. Sea bass, swordfish, and halibut work just as well.
Cinnamon Apple Rings
Banana Bites – Use bananas with least curve. Peel and slice off ends of each banana. Cut banana into two 3″ long pieces (2-3 banana bites per banana). Hollow out the center on one side leaving about half-inch banana at bottom. Dip flat end of your banana into melted chocolate and roll in nuts. Place on wax paper to dry. Refrigerate until chocolate has set. Remove bananas from refrigerator and pipe peanut butter into the hollows.
Baked Apples
Asparagus and Cheese Quiche with Hash-Brown Crust
Breakfast Casserole
Make a heart shaped egg:
Red Clover has been used for ages as a folk remedy for cancer. It contains the phytoestrogen genistein, which has been found to have a protective effect against colon and prostate cancers. There is some evidence that phytoestrogens can have the opposite effect on breast cancer. Sprinkle red clover flowers over rice or cooked in soy sauce. In addition to being potential cancer-fighters, clover flowers are high in protein. You can eat white clover, but it’s not as nutritious or flavorful.
Lamb’s Quarters is a weed commonly referred to as “wild spinach,” and it starts to appear in early summer after the last of the spring spinach has disappeared from farmer’s markets. It’s loaded with calcium and protein, as well as vitamins A, C and K, even more so than spinach. Wash them well, sauté them in olive oil while they’re still wet and add a dash of salt, garlic, pepper and a squeeze of lemon or lime.
Japanese Knotweed looks a little bit like bamboo, but they’re not related—even though it’s sometimes called “Japanese Bamboo.” Harvest the green and red shoots when the weeds are 6 to 8 inches tall, before they turn woody. Remove any tough leaves or rind and steam or simmer for a tart, rhubarb-like taste.
Bamboo is actually a type of grass. Bamboo shoots are full of fiber, and are described as tasting like corn. Harvest shoots that are less than two weeks old and under 1 foot tall. Bamboo shoots have to be cooked before you eat them: Peel the outer leaves away and remove any tough flesh. Cut across the grain into one-eighth-inch slices, and boil in an uncovered pan for 20 minutes ( longer, if there’s still a bitter taste to them). Eat them with some soy sauce, add to salads, or use them in stir-fries.
Dandelion greens have a slightly bitter taste when they mature, so harvest the tender leaves that appear in early spring and late fall, when they’re sweetest. The flowers are edible too and have a mildly bittersweet flavor. Dandelions have more beta-carotene than carrots.