Seafood

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Glazed Salmon with Avocado Slaw

Start to Finish: 25 minutes

Yield: 4 servings 

3	tablespoons soy sauce
1	clove garlic, peeled
1	teaspoon peeled and finely chopped fresh ginger
2½	tablespoons honey
1	teaspoon sesame oil
¼	cup seasoned rice vinegar
¼	cup olive oil
4	(5 oz.) salmon filets
¼	cup sliced water chestnuts, cut into thin strips
1	medium carrot, shredded
1	red bell pepper, thinly sliced
3	cups shredded Napa cabbage
	Salt and ground black pepper, to taste
	1 large ripe Fresh California Avocado, peeled, seeded, and cut into ¼- inch cubes

  

1. Place soy sauce, garlic, ginger, honey, sesame oil, vinegar and olive oil in a food processor or blender. Blend until smooth and creamy. 

2. Place salmon filets in a shallow dish and pour half the soy sauce mixture over top; turn filets to coat on all sides. Set aside. 

3. Place water chestnuts, carrot, bell pepper and cabbage in a medium bowl and toss with remaining soy sauce mixture. Season with salt and pepper. Add avocado and toss to combine. Set aside. 

4. Heat small amount of olive oil in a non- stick skillet over medium high heat. Place salmon skin- side up and cook until nicely browned, about 6 Turn salmon over and cook until it is cooked through, about 6 minutes more. 
   
   
5. Plate salmon and spoon slaw over each filet.

 

Cooking tip: Large avocados are recommended for this recipe. A large

avocado averages about 8 ounces. If using smaller or larger size avoca-

dos adjust the quantity accordingly. As with all fruits and vegetables,

wash avocados before cutting.

 

Nutrition Information Per Serving: calories 390, fat 17 g, carbohydrate 26 g; protein

Recipe provided by the California Avocado Commission and The Love Diet

 

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Grilled Scallops on Fennel Slaw

Champagne vinegar is a very light and mild vinegar, ideal for delicate dressings. If you cannot find Champagne vinegar, you can substitute white wine or rice vinegar, but neither will be quite as mild.

Prep: 20 minutes
Grill: 5 minutes
Makes: 4 servings

12	fresh or frozen sea scallops (1 to 11⁄2 pounds total)
2	medium fennel bulbs
3	medium oranges, peeled and sectioned
3⁄4	cup pitted ripe olives, quartered
1⁄3	cup chopped fresh tarragon
3	tablespoons lemon juice
2	tablespoons extra-virgin olive oil
1	tablespoon Champagne vinegar
1⁄2	teaspoon kosher salt
1⁄2	teaspoon freshly ground black pepper
1⁄4	cup sliced almonds, toasted
	Fresh tarragon (optional)

      

1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Set aside. If desired, reserve some of the feathery tops from fennel for garnish. Cut off and discard upper stalks from fennel bulbs. Remove any wilted outer layers and cut and discard a thin slice from each fennel base. Cut fennel bulbs into very thin slices.*
2. In a large bowl combine fennel, oranges, olives, tarragon, lemon juice, 1 tablespoon of the olive oil, and the champagne vinegar. Stir in 1⁄4 teaspoon of the kosher salt and 1⁄4 teaspoon of the pepper. Cover and let stand for 15 minutes.
3. Meanwhile, in a large bowl toss scallops with remaining 1 tablespoon olive oil, remaining
   1⁄4 teaspoon kosher salt, and remaining 1⁄4 teaspoon pepper. Thread scallops onto long skewers,** leaving a 1⁄4-inch space between scallops.
4. For a charcoal grill, place skewers on the rack of an uncovered grill directly over medium coals. Grill for 5 to 8 minutes or until scallops are opaque, turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place skewers on grill rack over heat. Cover and grill as above.)
5. Divide fennel mixture among four dinner plates. Top with scallops; sprinkle with almonds. If desired, garnish with tarragon and/or reserved feathery tops from fennel.

Nutrition facts per serving: 327 cal., 15 g total fat
(2 g sat. fat), 37 mg chol., 705 mg sodium, 28 g carbo.,
8 g fiber, 24 g pro.

Broiling directions: Preheat broiler. Place skewers on the unheated rack of a broiler pan. Broil 4 inches from the heat about 8 minutes or until scallops are opaque, turning once halfway through broiling.

 

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Grilled Halibut with Corn and Pepper Relish

You’ll find it helpful to have your “mise en place” before starting this recipe. “Mise en place” is a French term referring to having all your ingredients measured and ready to combine.

Prep: 45 minutes
Grill: 8 minutes
Makes: 4 servings (plus leftover relish)

 

4	5- to 6-ounce fresh or frozen halibut steaks, cut 1 inch thick
	Kosher salt
	Freshly ground black pepper
3	tablespoons extra-virgin olive oil
1	tablespoon chopped fresh flat-leaf parsley
1	tablespoon chopped fresh oregano
11⁄2	cups fresh or frozen corn kernels
1	cup finely chopped red bell pepper
1	cup finely chopped green bell pepper
2	cloves garlic, minced (1 teaspoon minced)
1⁄4	teaspoon kosher salt
1⁄8	teaspoon cayenne pepper
1⁄2	cup seeded and chopped tomato
1⁄4	cup finely chopped red onion
3	tablespoons chopped fresh flat-leaf parsley
1	tablespoon white wine vinegar
	Fresh oregano (optional)

      

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Season both sides of each halibut steak with kosher salt and black pepper. In a small bowl combine 1 tablespoon of the olive oil, the 1 tablespoon parsley, and the oregano. Rub over both sides of each halibut steak; set aside.
2. In a large skillet heat 1 tablespoon of the remaining olive oil over medium-high heat. Add corn; cook about 4 minutes or just until starting to brown, stirring occasionally. Add bell peppers; cook and stir for 2 minutes more. Stir in the garlic, the 1⁄4 teaspoon kosher salt, and the cayenne pepper. Cook and stir for 1 minute more. Remove from the heat and let cool slightly.
3. For a charcoal grill, place fish on the rack of an uncovered grill directly over medium coals. Grill for 8 to 12 minutes or until fish flakes easily when tested with a fork, gently turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on grill rack over heat. Cover and grill as above.)
4. Meanwhile, for relish, in a medium bowl combine corn mixture, tomato, red onion, the       3 tablespoons parsley, the white wine vinegar, and the remaining 1 tablespoon oil; toss well. Serve each halibut steak with 1⁄2 cup of the relish. Cover and chill remaining relish for another use. If desired, garnish with fresh oregano.

Nutrition facts per serving: 282 cal., 12 g total fat
(2 g sat. fat), 45 mg chol., 283 mg sodium, 13 g carbo.,
2 g fiber, 32 g pro.
Exchanges: 1⁄2 Vegetable, 1⁄2 Starch, 4 Very Lean Meat, 2 Fat

Broiling directions: Place fish on the unheated rack of a broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish flakes easily
when tested with a fork, turning once halfway
through broiling. 

Wine Pairing: Chardonnay

 

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Greek Salad with Grilled Shrimp

Start to Finish: 1 hour Yield: 4 servings 

1 pound	fresh or frozen large shrimp in shells
2 cloves	garlic, minced (1 teaspoon)
½ teaspoon	lemon peel, finely shredded
3 cups	whole fresh baby spinach leaves
3 cups	torn romaine
2	medium tomatoes, cut into thin wedges
1	medium cucumber, quartered lengthwise and sliced ¼ inch thick
⅓ cup	pitted kalamata olives
¼ cup	red onion, chopped
¼ cup	radishes, thinly sliced
¼ cup	feta cheese, crumbled (1 ounce)
1 recipe	Greek Vinaigrette
2	large whole-wheat pita bread rounds, halved crosswise
4	skewers

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. In a small bowl toss shrimp with garlic and lemon peel. Cover and chill for 30 minutes.
2. Meanwhile, in a large bowl combine spinach, romaine, tomatoes, cucumber, olives, red onion, and radishes; toss to combine. Set aside.
3. Thread shrimp onto four 8-inch skewers,* leaving a ¼-inch space between pieces.
4. For a charcoal grill, place skewers on the greased rack of an uncovered grill directly over medium coals. Grill for 6 to 8 minutes or until shrimp are opaque, turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place skewers on greased grill rack over heat. Cover and grill as above.
5. To serve, divide greens among 4 dinner plates. Sprinkle with feta cheese. Top with grilled shrimp. Drizzle with Greek Vinaigrette. Serve with pita bread.

Culinary Notes:

Season the spinach-and-vegetable mixture with a pinch of salt and pepper before adding the vinaigrette. This allows the greens and vegetables to reveal their true flavor before they are coated by the oil in the vinaigrette.

When adding dressing to the salad, add it gradually. Some people like heavily dressed salads; others like lightly dressed salads.

Cherry tomatoes, cut in half, can be used in place of tomato wedges.

* If using wooden skewers, soak in enough water to cover for at least 1 hour before grilling.

Variations:

Replace shrimp with ½-inch by 3-inch strips of boneless skinless chicken breasts.

Replace shrimp with four 4-ounce portions of salmon fillet. Leave each portion in a single piece and do not skewer. Grill or sauté until fish is approximately 130°F.

Broiler method: Place skewers on the unheated rack of a broiler pan. Broil 4 inches from the heat for 2 to 4 minutes or until shrimp are opaque, turning once halfway through broiling.

Nutrition Facts per Serving:
369 calories, 30 g protein, 16 g total fat (3 g saturated fat), 29 g carbohydrate, 6 g fiber, 179 mg cholesterol, 571 mg sodium

Halibut and Summer Vegetables en Papillote

Start to Finish: 45 minutes Yield: 4 servings

4 4- to 5-ounce	fresh or frozen halibut steaks
2 tablespoons	extra-virgin olive oil
2 cloves	garlic, thinly sliced
	Parchment paper
2	medium tomatoes, sliced ¼ inch thick
1	medium fennel bulb, cored and sliced
	Kosher salt
	Freshly ground black pepper
12 ounces	zucchini, bias-sliced ¼ inch thick
12 ounces	yellow summer squash, bias-sliced ¼ inch thick
2 teaspoons	finely shredded lemon peel
3 tablespoons	lemon juice
2 tablespoons	thinly sliced fresh basil or 2 teaspoons dried basil, crushed

1. Preheat oven to 400°F.
2. Thaw halibut, if frozen. Rinse halibut; pat dry with paper towels. In a small saucepan, heat oil over low heat. Add garlic; cook for 5 minutes, watching carefully so garlic does not brown. Set aside.
3. Tear four 20-inch by 12-inch pieces of parchment paper; fold each in half crosswise and crease. Open up again. On half of one parchment sheet, arrange one-fourth each of the tomato and fennel slices; sprinkle lightly with kosher salt and pepper. Drizzle with some of the oil and garlic mixture. Top with one-fourth of the zucchini and yellow squash; sprinkle again with kosher salt and pepper. Top with one-fourth of the olives and one piece of halibut. Sprinkle again with kosher salt and pepper; sprinkle with some of the lemon peel, lemon juice, and basil. To make packet, fold paper over fish and vegetables. Crimp and fold edges to seal; twist corners. Repeat to make 4 packets.
4. Place packets in a shallow baking pan. Bake about 15 minutes or until fish flakes easily when tested with a fork. (To test, carefully open the packets and peek.) Serve immediately.

Culinary Notes:

Cooking en papillote is similar to steaming or baking in a bag. If you do not have parchment paper, use foil, but be wary of letting high-acid ingredients sit in the foil for more then 1 hour.

When using paper, be sure to seal the edges tightly so the pouch does not open up when steaming. 

Variations:

Substitute shrimp or chicken for fish. 

Charmoula-Marinated Fish en Papillote

Omit the lemon juice, lemon peel, and basil. Marinate the fish in Charmoula Marinade (see page {TK}) for 15 minutes. Sprinkle each layer of vegetables with 1 teaspoon excess marinade. Place fish on top. Top with 1 teaspoon capers. Crimp and fold packets.

Mediterranean-Marinated Chicken or Fish en Papillote

Omit the lemon juice, lemon peel, and basil. Marinate the fish in Mediterranean Herb Marinade (see page {TK}). Place on top of vegetables. Pour 1 tablespoon excess marinade on top of vegetables. Crimp and fold packets.

Tilapia with Salsa en Papillote

Omit the lemon juice, lemon peel, fennel, olives, and basil. Marinate fish in Spicy Lime Cilantro Vinaigrette (see page {TK}). Combine 1 cup corn kernels, ¼ cup diced roasted red peppers, and 1 tablespoon chopped scallions. Season with salt and pepper. Set aside. Sprinkle the tomatoes with vinaigrette, salt, and pepper. Sprinkle zucchini and summer squash with vinaigrette, salt, and pepper. Place fish on top of squashes and top with corn and pepper mixture. Sprinkle with 1 teaspoon vinaigrette. Crimp and fold packets.

Nutrition Facts per Serving:
249 calories, 27 g protein, 11 g total fat (1 g saturated fat), 13 g carbohydrate, 4 g fiber, 36 mg cholesterol, 648 mg sodium, TK glycemic load

Mediterranean Tuna and Caper Salad

Start to Finish: 25 minutes Yield: 4 servings 

2	Roma tomatoes, chopped
2 tablespoons	capers, drained
2 tablespoons	extra-virgin olive oil
2 tablespoons	balsamic vinegar
⅛ teaspoon	dried oregano, crushed, or ½ teaspoon fresh oregano, chopped
⅛ teaspoon	kosher salt
Dash	freshly ground black pepper
6 cups	packaged European-style torn mixed salad greens
2 6-ounce cans	chunk white tuna (in water), drained and broken into chunks
1 cup	canned garbanzo beans (chickpeas), rinsed and drained
1 cup	fresh green beans, blanched
¼ cup	pitted kalamata olives, quartered
4 teaspoons	extra-virgin olive oil
4 teaspoons	balsamic vinegar

1. In a small bowl combine tomatoes, capers, 2 tablespoons oil, 2 tablespoons balsamic vinegar, oregano, kosher salt, and pepper; set aside.
2. On four serving plates, arrange torn salad greens, tuna chunks, garbanzo beans, green beans, olives, and tomato mixture. Drizzle 4 teaspoons oil and 4 teaspoons balsamic vinegar evenly over salads.

Culinary Notes:

Do not mix too early or the green beans will discolor.

Cook Once/Eat Twice: Use leftover cooked Sicilian Tuna Steak (see page {TK}) 

To blanch the green beans, wash beans; remove ends and strings. Leave beans whole or snap in half. In a covered medium saucepan, cook green beans in a small amount of boiling, lightly salted water for 10 to 15 minutes or until crisp-tender. Drain; place in ice water until chilled. Drain well.

Variations:

Use red wine vinegar in place of balsamic vinegar.

Add 1 cup artichoke cut in quarters

Nutrition Facts per Serving:
324 calories, 25 g protein, 16 g total fat (2 g saturated fat), 21 g carbohydrate, 5 g fiber, 36 mg cholesterol, 775 mg sodium, 5 glycemic load

Sicilian Tuna Steak

Start to Finish: 45 minutes Yield: 4 servings 

1 pound	fresh or frozen tuna steaks, 1 inch thick
1	small onion, chopped
2 cloves	garlic, minced (1 teaspoon)
1 tablespoon	extra-virgin olive oil
2 pounds	Roma tomatoes, seeded and chopped, or one 28-ounce can diced tomatoes, drained
½ cup	dry white wine
¼ to ½ teaspoon	crushed red pepper
¼ cup	pitted ripe olives
2 tablespoons	capers, rinsed and drained
2 tablespoons	fresh basil, chopped, or 2 teaspoons dried basil, crushed
1 tablespoon	fresh mint, chopped, or 1 teaspoon dried mint, crushed
¼ teaspoon	kosher salt
⅛ teaspoon	freshly ground black pepper
1 tablespoon	lemon juice

1. Thaw tuna, if frozen. Cut tuna into four portions, if necessary. Rinse tuna; pat dry with paper towels. Set aside.
2. In a large skillet cook onion and garlic in hot oil over medium heat until onion is tender. Add tomatoes, wine, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 7 minutes. Add olives, capers, and dried basil and mint, if using; cook for 3 minutes more.
3. Sprinkle tuna with kosher salt and black pepper. Add tuna to skillet on top of tomato mixture. Cover and cook over medium heat for 5 minutes. Uncover and cook for 10 to 15 minutes more or until tuna flakes easily when tested with a fork and is slightly pink in the center.
4. Transfer tuna pieces to four serving plates. Spoon tomato mixture over tuna. Sprinkle with fresh basil and mint, if using. Drizzle with lemon juice.

Nutrition Facts per Serving:
233 calories, 29 g protein, 6 g total fat (1 g saturated fat), 12 g carbohydrate, 3 g fiber, 51 mg cholesterol, 377 mg sodium, 6 glycemic load

Veracruz-Style Fish

Start to Finish: 35 minutes Yield: 4 servings

1 pound	boneless, skinless salmon, halibut, or snapper
1 tablespoon	extra-virgin olive oil
1 cup	onion, thinly sliced
1 tablespoon	garlic, minced
1 4-ounce can	roasted green chile strips, drained
1 28-ounce can	tomatoes, chopped, drained
1 tablespoon	oregano, chopped
3 tablespoons	capers, rinsed
¼ cup	golden raisins
3 tablespoons	green olives, pitted, sliced
¾ cup	vegetable or fish stock
	Salt and pepper to taste

1. Season fish with salt and pepper. Set aside.
2. Heat a large sauté pan over high heat. Add olive oil and swirl to coat pan; then immediately add the fish. Sear until golden brown; flip to sear on the other side. Remove fish from pan and place on a rack over a plate to catch juices. The fish should be raw to rare.
3. Return the pan to the heat. Add onions; cook over high heat for 2 to 3 minutes, stirring periodically. Add garlic, chiles, and tomatoes; sauté for 2 minutes. Add oregano, capers, raisins, olives, and stock. Bring to a simmer. Simmer for 4 minutes or until the flavors meld and the raisins plump.
4. Return the fish and any accumulated juices to the pan, and bury in the sauce. Cover and cook over low heat for 3–4 minutes or until the fish is cooked through. Taste broth and adjust seasoning.
5. Spoon a portion of the sauce into a soup plate or pasta bowl. Top with a piece of fish and a little more sauce.

Culinary Notes:

Searing the fish browns the meat and adds flavor without cooking the meat all the way through. Searing is done on high heat for a short period of time. When you are finished searing, the fish should be raw to rare. The fish will be cooked the rest of the way in the sauce. 

The thickness of the meat will affect the cooking time. For a ¾-inch-thick piece of salmon, allow 8–9 minutes. For thinner fillets, cook for less time.

Once the fish is cooked, the meat is quite delicate. Use a spatula to remove the fish from the sauce.

Nutrition Facts per Serving:
350 calories, 33 g protein, 14 g fat (2 g saturated fat), 23 g carbohydrate, 4 g fiber, 80 mg cholesterol, 800 mg sodium, 8 glycemic load

Almond-Crusted Salmon

Start to Finish: 20 minutes Yield: 4 servings

1 pound	salmon fillet, skinned, cut in 4-ounce portions
2 tablespoons	whole-wheat bread crumbs
2 teaspoons	extra-virgin olive oil
2 tablespoons	almonds, lightly toasted, coarsely chopped
2 teaspoons	parsley, chopped
1 teaspoon	thyme, chopped
	Salt and pepper to taste
1	tablespoon olive oil or canola oil

1. Season salmon with salt and pepper. Set aside.
2. Combine the bread crumbs and extra-virgin olive oil. Mix just to coat. Add chopped almonds and herbs. Season with salt and pepper. Spread on a plate.
3. Gently press each portion of seasoned salmon into almond mixture to coat one side. Place crumb side up on a plate.
4. Heat a Teflon pan over medium heat. Add oil; then place the fish, crumb side down, in the pan. Cook about 2 minutes or until the crumbs are golden brown. Carefully turn the fish and cook 2–4 more minutes until the fish is just cooked through. Remove from the pan.

Culinary Note:

If the bread crumbs are browning too quickly on the salmon, turn down the heat and cook for a longer time on the second side. You can also brown the fish on both sides, then finish it on a pan in a 350°F oven.

Variation:

Replace salmon with halibut, snapper, or black bass. 

Nutrition Facts per Serving:
289 calories, 24 g protein, 20 g fat (4.5 g saturated fat), 3 g carbohydrate, 1 g fiber, 55 mg cholesterol, 81 mg sodium, 2.5 mg omega-3, 1.5 glycemic load