Seafood

Clam Pasta

Serves 4

  • 2 Tbsp olive oil
  • 1 lb. fresh spinach leaves, washed
  • 2 cans minced clams (save the juice)
  • 3-4 small tomatoes, cut up
  • 1 tsp minced garlic

Heat olive oil until hot and add garlic. Add spinach leaves and cook down. Add clams and juice and let simmer for a while if too much juice. Add tomatoes last and let cook at low heat while pasta is cooking. Serve over pasta (we use angel hair) with Parmesan cheese.

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Cregyn cylchog meddw (Scallops in Gin)

  • 2 oz butter
  • 1 lb scallops
  • 1 small onion, finely chopped
  • 4 juniper berries, crushed
  • 4 Tbsp gin
  • 2 tsp tomato purée
  • juice of ½ lemon
  • 10 oz light cream
  • salt
  • pepper

Melt butter in large frying pan and sear scallops on each side about one minute. Remove from pan and keep warm. Add onion to the same pan and cook gently until transparent.

Add the juniper berries and the gin and flame by igniting the warm gin in the pan. Once the flame has gone out, continue to cook until almost all the gin has evaporated.

Return the scallops to the pan, add the tomato purée, lemon juice, cream, and seasoning, and simmer gently until it has thickened slightly, but not too long or the scallops will toughen.

Serve on a bed of rice.

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Fish Tacos

  • Salsa
  • 2 plum tomatoes, diced
  • 1 mango, peeled and diced
  • 1 onion, chopped
  • juice of 1 lime
  • ¼ cup chopped fresh cilantro
  • Filling
  • 1 lb halibut or other flaky white fish
  • 2 Tbsp canola oil
  • 1 Tbsp fresh lime juice
  • ½ tsp chili powder
  • 4 6-inch flour tortillas
  • 1 cup shredded green cabbage
  • 4 oz nonfat sour cream
  • 1 can (16 oz) low fat refried beans

Combine salsa ingredients. Heat grill. Cut fish into 4 pieces. Whisk together oil, lime juice and chili powder. Brush mixture onto both sides of each filet; season with salt and pepper. Grill 3 or 4 minutes on each side until cooked through. Fill each tortilla with 1 filet, flaked into pieces, and ¼ cup each cabbage and salsa; top with 2 Tbsp sour cream. Serve with ½ cup beans.

441 calories per serving, 11 g fat (2 g saturated), 11 g fiber, 58 g carbohydrates, 34 g protein.

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Khao pad poo (Crab Fried Rice)

Serves 4

  • 2 Tbsp oil
  • 1 garlic clove, chopped
  • 1 cup crab meat, cooked
  • 2 eggs, beaten
  • 3 cups cooked rice
  • 2 Tbsp Maggi seasoning
  • 2 Tbsp nam pla (fish sauce)
  • 2 Tbsp sugar
  • 1 green onion, chopped
  • Sauce
  • ¼ cup nam pla (fish sauce)
  • 5 green Thai chili peppers, finely chopped
  • Garnish
  • 1 tomato, sliced
  • ½ cup sliced cucumber
  • chopped cilantro leaves
  • 4 lemons, cut in wedges

Heat a large skillet and add the oil. Stir-fry the garlic, crab and eggs together until the egg is cooked. Add the rice, Maggi seasoning, fish sauce and sugar. Continue to stir-fry until the mixture is hot. Add the green onion.

Mix together the sauce ingredients. Remove the rice to a serving dish, decorate with the garnish, and serve with the sauce on the side.

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Manhattan Seafood Chowder

  • ½ fennel bulb
  • 1 medium red onion
  • 2 carrots
  • 2 parsnips
  • 1 red pepper
  • 2 stalks celery
  • 6 slices of bacon chopped in small pieces
  • 3 ounces of chopped chorizo sausage
  • 3 cloves minced garlic
  • 1 large shallot finely chopped
  • 2 Tbsp olive oil
  • ¾ cup white wine
  • 3 cups tomato juice
  • 3 cups fish stock (or chicken stock if you prefer)
  • 3 cups vegetable stock
  • 1 bay leaf
  • 2 tsp fresh thyme
  • 2 tsp marjoram
  • Salt and pepper to season
  • 1 ½ to 2 pounds of seafood of your choice, cut into bite sized pieces
  • 3 chopped Roma tomatoes

Chop vegetables (fennel, onion, carrots, parsnips, red pepper and celery) into bite-sized pieces. Toss the vegetables in 3 tbsp olive oil, season in salt and pepper and bake in a single layer on a cookie sheet for 20-30 minutes at 375° F or until the vegetables are slightly browned and fork tender. Turn the vegetables once during cooking.

In a sauté pan, cook to crisp the bacon, add chorizo near the end. Drain off the fat and deglaze the pan with some of the soup stock and add to the soup pot when adding the bacon and sausage.

In a large pot sauté garlic and shallot in olive oil. Add wine, boil gently until reduce to about half the volume. Add the roasted vegetables along with previously cooked bacon and sausage. Add rest of the ingredients (except for the seafood and Roma tomatoes). Simmer very gently for 20-30 minutes before adding seafood and Roma tomatoes. Simmer gently for another 5-10 minutes until the seafood is done.

Any combination of shrimp, salmon, halibut, cod, mussels, clams all work well. Remove bay leaf. Serve with a sprinkle of fresh chopped Italian parsley or dill. Personally, if I am adding shrimp and scallops, I prefer to pan sear these separately and add them to the chowder bowls when serving.

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Mussels with Fennel and Tomato

Serves 4

  • ¼ cup extra-virgin olive oil
  • 5 large cloves garlic, minced
  • 1 bulb fennel (with some fronds), halved and thinly sliced
  • 2 medium carrots, very thinly sliced
  • salt
  • pepper
  • ¼ cup dry vermouth
  • 1 28-oz can diced plum tomatoes
  • 2 tsp fresh tarragon, roughly chopped
  • 2 pounds mussels

Heat the olive oil in a Dutch oven or large pan (e. g., chicken fryer) over medium-high heat. Add the garlic and fennel; cook until soft, about 4 minutes. Add the carrots, and salt and pepper to taste. Cook another 4 minutes. Add the vermouth, boil down the wine, then add the tomatoes and tarragon. Cover the pot and simmer until vegetables are tender, about 15 minutes.

Meanwhile, rinse the mussels, remove the beards (if any), and discard any that do not close after being handled. Also discard broken-open ones. Once the vegetables are tender, turn the heat to high, add the mussels, and steam 3 to 5 minutes, or until most of the mussels have opened. About half-way through, remove to the serving bowl the ones that have already opened. Once done, move all the mussels (discard the unopened ones) to the serving bowl, along with the sauce. Serve with bread.

Per serving: 425 calories, 19 g fat, 30 g carbohydrates, 30 g protein, 6 g fiber.

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Pasta with Scallops and Tomatoes

  • 4 green onions, thinly sliced
  • 3 garlic cloves, minced
  • 1 Tbsp olive oil
  • 2 cups diced fresh tomatoes
  • ¾ pounds large scallops, rinsed and patted dry
  • 1 cup chicken stock or clam juice
  • pinch of crushed red pepper
  • 2 tsp capers
  • ½ tsp salt
  • ¼ tsp tarragon
  • 12 oz angel hair pasta

Sauté onions and garlic in olive oil. Add tomatoes and cook until just heated through. Add scallops and broth. Simmer 3 minutes. Add red pepper, tarragon, salt and capers. heat to boiling, reduce heat and simmer until scallops are done, another 3 minutes.

Meanwhile, cook pasta according to package directions. Drain and combine with scallops mixture.

Optional: add 1½ cups white wine early in the process and boil down prior to adding scallops.

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Pasta with Shrimp and Peas

  • 1 Tbsp butter
  • 2 large garlic cloves, minced
  • 1 pound peeled cleaned medium shrimp
  • salt
  • 1 bottle (8 oz) clam juice
  • 1 cup heavy or whipping cream
  • 1 package (10 oz) frozen peas
  • ½ tsp freshly ground pepper
  • 1 pound angel-hair pasta
  • grated peel of 1 lemon

Bring large pot of water to boil.

Heat butter in large skillet over medium-high heat. Add garlic and shrimp; sprinkle with ¼ tsp salt and cook, stirring, until shrimp are pink, 2 minutes. With slotted spoon, transfer shrimp to small bowl.

Add clam juice to skillet and bring to boil; boil 3 minutes. Stir in cream, peas, ½ tsp salt and the pepper; return to boil and boil 2 minutes.

Meanwhile, add 1 Tbsp salt and pasta to boiling water. Cook just until pasta is tender, 3 to 4 minutes. Drain.

Stir shrimp and lemon peel into sauce. Toss with pasta.

6 servings. 540 calories, 19 g fat (11 g saturated fat), 65 g carbohydrates, 26 g protein.

Note: can use nonfat evaporated milk combined with 1 Tbsp cornstarch in place of the cream.

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Sauce for Salmon Ravioli

Serves 6

  • ⅓ cup shallot, chopped
  • 2 Tbsp butter
  • 2 Tbsp flour
  • ¼ cup white wine
  • 1 cup low fat milk
  • ⅓ tsp nutmeg
  • 1 tsp dried basil
  • ¼ cup fresh chives, chopped
  • ½ tsp salt

Sauté shallot in butter, add flour and cook. Add white wine and reduce slightly. Add milk, nutmeg and salt, heat over medium heat until bubbling and thickened. Add chives just before serving.

Per serving (sauce only): 75 calories, 4g fat, 2g protein, 6g carbohydrate, 240mg sodium.

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