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SEA FOOD
Coconut Shrimp
INGREDIENTS
- 1 egg
- 1/2 cup all-purpose flour
- 2/3 cup beer
- 1 1/2 teaspoons baking powder
- 1/4 cup all-purpose flour
- 2 cups flaked coconut
- 24 shrimp
- 3 cups oil for frying
DIRECTIONS
- In medium bowl, combine egg, 1/2 cup flour, beer and baking powder. Place 1/4 cup flour and coconut in two separate bowls.
- Hold shrimp by tail, and dredge in flour, shaking off excess flour. Dip in egg/beer batter; allow excess to drip off. Roll shrimp in coconut, and place on a baking sheet lined with wax paper. Refrigerate for 30 minutes. Meanwhile, heat oil to 350 degrees F (175 degrees C) in a deep-fryer.
- Fry shrimp in batches: cook, turning once, for 2 to 3 minutes, or until golden brown. Using tongs, remove shrimp to paper towels to drain. Serve warm with your favorite dipping sauce.
Honey Grilled Shrimp
INGREDIENTS
- 1/2 teaspoon garlic powder
- 1/4 tablespoon ground black pepper
- 1/3 cup Worcestershire sauce
- 2 tablespoons dry white wine
- 2 tablespoons Italian-style salad dressing
- 1 pound large shrimp, peeled and deveined with tails attached
- 1/4 cup honey
- 1/4 cup butter, melted
- 2 tablespoons Worcestershire sauce
- skewers
DIRECTIONS
- In a large bowl, mix together garlic powder, black pepper, 1/3 cup Worcestershire sauce, wine, and salad dressing; add shrimp, and toss to coat. Cover, and marinate in the refrigerator for 1 hour.
- Preheat grill for high heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
- In a small bowl, stir together honey, melted butter, and remaining 2 tablespoons Worcestershire sauce. Set aside for basting.
- Lightly oil grill grate. Grill shrimp for 2 to 3 minutes per side, or until opaque. Baste occasionally with the honey-butter sauce while grilling.
Marinated Grilled Shrimp
INGREDIENTS
- 3 cloves garlic, minced
- 1/3 cup olive oil
- 1/4 cup tomato sauce
- 2 tablespoons red wine vinegar
- 2 tablespoons chopped fresh basil
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 2 pounds fresh shrimp, peeled and deveined
- skewers
DIRECTIONS
- In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season with basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice.
- Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
- Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.
Orange-Tomato Shrimp
| 1 | tablespoon olive or vegetable oil |
| 1 | lb uncooked deveined peeled medium shrimp, thawed if frozen, tail shells removed |
| 1/4 | cup sliced green onions (4 medium) |
| 1 | fresh jalapeño or serrano chile, seeded, finely chopped |
| 1 | teaspoon grated orange peel |
| 1 | teaspoon chopped fresh thyme leaves or 1/2 teaspoon dried thyme leaves |
| 1 | can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes, undrained |
| 1. | In 12-inch skillet, heat oil over medium-high heat. Cook shrimp, onions, chile, orange peel and thyme in oil 1 minute, stirring frequently. |
| 2. | Stir in tomatoes. Heat to boiling. Reduce heat; simmer uncovered about 5 minutes, stirring occasionally, until shrimp are pink and sauce is slightly thickened. |
| High Altitude (3500-6500 ft): No change. | |
Nutrition Information
1 Serving: Calories 140 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 160mg; Sodium 320mg; Total Carbohydrate 6g (Dietary Fiber 1g, Sugars 3g); Protein 18g Percent Daily Value*: Vitamin A 10%; Vitamin C 15%; Calcium 8%; Iron 20% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 2 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Thai Seared Shrimp with Tomato, Basil and Coconut
| 1 | tablespoon peanut or vegetable oil |
| 1 | lb uncooked deveined peeled medium shrimp, thawed if frozen, tail shells removed |
| 1 | cup sliced red onion |
| 1 | to 2 teaspoons green or red Thai curry paste |
| 1 | can (14.5 oz) Muir Glen® organic diced or fire roasted diced tomatoes, drained |
| 1 | tablespoon lime juice |
| 2 | teaspoons packed brown sugar |
| 1/2 | cup coconut milk (not cream of coconut) |
| 1/4 | cup chopped fresh Thai basil or basil leaves |
| Hot cooked rice, if desired |
| 1. | In 10-inch skillet, heat oil over medium-high heat. Cook shrimp and onion in oil 2 minutes, stirring constantly. Stir in curry paste; cook 1 minute. |
| 2. | Stir in tomatoes, lime juice and brown sugar. Heat to boiling. Reduce heat; simmer 1 minute. Stir in coconut milk and basil. Heat over low heat until hot. |
| 3. | Serve over rice. |
| High Altitude (3500-6500 ft): No change. | |
Nutrition Information
1 Serving: Calories 200 (Calories from Fat 90); Total Fat 9g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 160mg; Sodium 310mg; Total Carbohydrate 11g (Dietary Fiber 2g, Sugars 7g); Protein 19g Percent Daily Value*: Vitamin A 8%; Vitamin C 10%; Calcium 6%; Iron 20% Exchanges: 1/2 Other Carbohydrate; 1 Vegetable; 2 1/2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Honey-Garlic Shrimp and Linguine
| 1 | package (9 oz) refrigerated linguine |
| 1 | tablespoon water |
| 1/2 | cup coarsely chopped red bell pepper |
| 1 | bag (1 lb) frozen baby peas, carrots, pea pods and corn |
| 1 | lb uncooked peeled deveined medium or large shrimp, thawed if frozen, tail shells removed |
| 1/2 | cup roasted garlic and herb marinade (from 12-oz bottle) |
| 1 | tablespoon honey |
| 1. | Cook and drain linguine as directed on package; cover to keep warm. |
| 2. | Heat water in 12-inch nonstick skillet over medium-high heat. Add bell pepper and frozen vegetables; cook 2 to 3 minutes, stirring frequently. |
| 3. | Stir in shrimp. Cook, stirring frequently, until vegetables are crisp-tender and shrimp are pink. Stir in marinade and honey. Cook, stirring frequently, until thoroughly heated. Serve over linguine. |
Nutrition Information
1 Serving: Calories 350 (Calories from Fat 25); Total Fat 2 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 160mg; Sodium 1200mg; Total Carbohydrate 54g (Dietary Fiber 5g, Sugars 15g); Protein 28g Percent Daily Value*: Vitamin A 230%; Vitamin C 40%; Calcium 6%; Iron 30% Exchanges: 1 1/2 Starch; 1 1/2 Other Carbohydrate; 1 Vegetable; 3 Very Lean Meat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Spicy Garlic Shrimp, Pepper and Pineapple Kabobs
| Pineapple-Lime Marinade | |
| 2 | tablespoons olive or vegetable oil |
| 1 | teaspoon grated lime peel |
| 2 | tablespoons lime juice |
| 2 | tablespoons reserved pineapple juice |
| 1/4 | teaspoon salt |
| 1/4 | teaspoon red pepper sauce |
| 2 | cloves garlic, finely chopped |
| Kabobs | |
| 3/4 | lb uncooked deveined peeled large shrimp, thawed if frozen |
| 1 | can (8 oz) pineapple chunks in juice, drained, 2 tablespoons juice reserved |
| 1 | orange bell pepper, cut into 12 pieces |
| 4 | medium green onions, cut into 1 1/2-inch pieces |
| 1. | In shallow glass or plastic dish or resealable food-storage plastic bag, mix all marinade ingredients. Add shrimp, pineapple, bell pepper and onions to marinade; stir to coat. Cover dish or seal bag and refrigerate 15 to 30 minutes, turning once or twice. |
| 2. | Brush vegetable oil on grill rack. Heat coals or gas grill for direct heat. Thread shrimp, pineapple, bell pepper and onions alternately on each of four 12- to 14-inch metal skewers; reserve marinade. |
| 3. | Cover and grill kabobs over medium heat 5 to 7 minutes, turning and brushing with marinade once, until shrimp are pink and firm and vegetables are tender. Discard any remaining marinade. |
Nutrition Information
1 Kabob: Calories 140 (Calories from Fat 40); Total Fat 4g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 120mg; Sodium 220mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 10g); Protein 14g Percent Daily Value*: Vitamin A 8%; Vitamin C 50%; Calcium 4%; Iron 15% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Cajun Grilled Fish Steaks
| Relish | |
| 1 | can (7 oz) whole kernel sweet corn, drained |
| 1 | medium plum (Roma) tomato, chopped (1/3 cup) |
| 2 | medium green onions, chopped (2 tablespoons) |
| 1 | tablespoon cider vinegar |
| 2 | teaspoons honey |
| 3/4 | teaspoon dried oregano leaves |
| 1/4 | teaspoon ground red pepper (cayenne) |
| 1/4 | teaspoon salt |
| Fish | |
| 4 | halibut or salmon steaks (about 6 oz each) |
| 2 | tablespoons Worcestershire sauce |
| 1/2 | teaspoon coarse ground pepper |
| 1/4 | teaspoon dried oregano leaves |
| 1. | Heat gas or charcoal grill. In small bowl, mix relish ingredients; set aside. |
| 2. | Brush halibut with Worcestershire sauce; sprinkle with pepper and oregano. |
| 3. | Place fish on grill over medium heat. Cover grill; cook 10 to 15 minutes, turning once or twice, until fish flakes easily with fork. Serve fish with relish. |
| High Altitude (3500-6500 ft): Grill over medium-low heat. | |
Nutrition Information
1 Serving: Calories 210 (Calories from Fat 25); Total Fat 2 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 90mg; Sodium 460mg; Total Carbohydrate 14g (Dietary Fiber 1g, Sugars 6g); Protein 34g Percent Daily Value*: Vitamin A 6%; Vitamin C 6%; Calcium 4%; Iron 10% Exchanges: 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Grilled Ginger-Lime Tuna Steaks
| 1 1/2 | lb tuna steaks, 3/4 to 1 inch thick |
| 1/4 | cup lime juice |
| 2 | tablespoons olive or vegetable oil |
| 2 | teaspoons finely chopped gingerroot |
| 1/2 | teaspoon salt |
| 1/8 | teaspoon ground red pepper (cayenne) |
| 2 | cloves garlic, crushed |
| Lime wedges, if desired |
| 1. | If fish steaks are large, cut into 6 serving pieces. In shallow glass or plastic dish or resealable food-storage plastic bag, mix remaining ingredients except lime wedges. Add fish; turn to coat. Cover dish or seal bag and refrigerate, turning fish once, at least 1 hour but no longer than 24 hours. |
| 2. | Heat coals or gas grill for direct heat. Remove fish from marinade; reserve marinade. Cover and grill fish about 4 inches from medium heat 11 to 15 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Discard any remaining marinade. Serve fish with lime wedges. |
Nutrition Information
1 Serving: Calories 280 (Calories from Fat 120); Total Fat 13g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 65mg; Sodium 270mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 40g Percent Daily Value*: Vitamin A 70%; Vitamin C 2%; Calcium 0%; Iron 10% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 5 1/2 Lean Meat; 2 Fat Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Grilled Salmon with Honey-Soy Marinade
| 1 | tablespoon packed brown sugar |
| 1 | tablespoon butter or margarine, melted |
| 1 | tablespoon olive or vegetable oil |
| 1 | tablespoon honey |
| 1 | tablespoon soy sauce |
| 1 | clove garlic, finely chopped |
| 1 | large salmon fillet (about 2 lb), cut into 8 pieces |
| 1. | In small bowl, mix all ingredients except salmon. |
| 2. | In shallow glass or plastic dish, place salmon. Pour marinade over salmon. Cover and refrigerate at least 30 minutes but no longer than 1 hour. |
| 3. | Heat coals or gas grill. Remove salmon from marinade; reserve marinade. Place salmon, skin side down, on grill. Cover and grill over medium heat 10 to 20 minutes, brushing 2 or 3 times with marinade, until salmon flakes easily with fork. Discard any remaining marinade. |
Nutrition Information
1 Serving: Calories 200 (Calories from Fat 90); Total Fat 10g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 75mg; Sodium 200mg; Total Carbohydrate 4g (Dietary Fiber 0g, Sugars 4g); Protein 24g Percent Daily Value*: Vitamin A 4%; Vitamin C 0%; Calcium 0%; Iron 4% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 3 1/2 Lean Meat Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Beer-Battered Fish
| Vegetable oil | |
| 1 | pound fish fillet or 1 pound uncooked peeled deveined large shrimp, thawed if frozen |
| 3 | to 4 tablespoons Original Bisquick® mix |
| 1 | cup Original Bisquick® mix |
| 1/2 | cup beer |
| 1 | egg |
| 1/2 | teaspoon salt |
| 1. | Heat oil (1 1/2 inches) in heavy saucepan or deep fryer to 350ºF. Lightly coat fish with 3 to 4 tablespoons Bisquick mix. |
| 2. | Mix remaining ingredients with hand beater until smooth. (If batter is too thick, stir in additional beer, 1 tablespoon at a time, until desired consistency.) Dip fish into batter, letting excess drip into bowl. |
| 3. | Fry fish about 2 minutes on each side or until golden brown; drain. Serve hot and, if desired, with tartar sauce. |
| High Altitude (3500-6500 ft) Heat oil to 330ºF to 335ºF. | |
Nutrition Information
1 Serving: Calories 275 (Calories from Fat 100 ); Total Fat 11 g (Saturated Fat 2 g); Cholesterol 100 mg; Sodium 730 mg; Total Carbohydrate 19 g (Dietary Fiber 0g); Protein 25 g Percent Daily Value*: Vitamin A 2 %; Vitamin C 0%; Calcium 6 %; Iron 6 % Exchanges: 1 Starch; 3 1/2 Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Fish Baked in Lettuce Pockets
| 6 | large lettuce leaves or 12 small lettuce leaves |
| 1 | medium carrot, shredded |
| 1 | small zucchini, shredded |
| 1 1/2 | pounds fresh or frozen (thawed) fish fillets, cut into 6 serving pieces |
| 1 | teaspoon dried marjoram leaves |
| Salt and pepper to taste | |
| 2 | tablespoons butter or margarine |
| 1. | Heat oven to 400ºF. Place a few lettuce leaves at a time in hot water. Let stand 1 to 2 minutes or until wilted; drain. |
| 2. | Mound a portion of the carrot and zucchini near stem end of each lettuce leaf. Place 1 piece fish on vegetables. Sprinkle with marjoram, salt and pepper; dot with butter. |
| 3. | Fold lettuce leaf over fish; place seam side down in ungreased rectangular baking dish, 13x9x2 inches. (Vegetables should be on top of fish.) Cover and bake 25 to 30 minutes or until fish flakes easily with fork. |
Nutrition Information
1 Serving: Calories 135 (Calories from Fat 45 ); Total Fat 5 g (Saturated Fat 3 g); Cholesterol 70 mg; Sodium 125 mg; Total Carbohydrate 2 g (Dietary Fiber 1 g); Protein 22 g Percent Daily Value*: Vitamin A 36 %; Vitamin C 2 %; Calcium 2 %; Iron 2 % Exchanges: 3 Very Lean Meat; 1 Fat
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Lemon-Pepper Baked Orange Roughy (Cooking for 2)
| 1 | tablespoon margarine or butter |
| 1/3 | cup Bisquick Heart Smart® mix |
| 2 | tablespoons yellow cornmeal |
| 1/4 | teaspoon lemon-pepper seasoning salt |
| 1/4 | teaspoon salt |
| 1 | egg white or 2 tablespoons fat-free egg product |
| 1 | tablespoon water |
| 1/2 | lb orange roughy fillet |
| 1. | Heat oven to 425°F. In 9-inch square pan, melt margarine in oven. |
| 2. | In shallow dish, stir together Bisquick® mix, cornmeal, lemon-pepper seasoning salt and salt. In another shallow dish, mix egg white and water. Dip fish into egg mixture, then coat with Bisquick mixture. Place in pan. |
| 3. | Bake uncovered 10 minutes. Turn fish with spatula; bake about 15 minutes longer or until fish flakes easily with fork. |
| High Altitude (3500-6500 ft): No change. | |
Nutrition Information
1 Serving: Calories 260 (Calories from Fat 80); Total Fat 9g (Saturated Fat 1 1/2g, Trans Fat 2g); Cholesterol 60mg; Sodium 700mg; Total Carbohydrate 21g (Dietary Fiber 0g, Sugars 2g); Protein 26g Percent Daily Value*: Vitamin A 6%; Vitamin C 0%; Calcium 10%; Iron 8% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.