healthy cooking tips: Seafood

Hmmmmmmmmm!

Wed, 12 Dec 2007 16:24:58 GMT

Seafood Pie

Serves about 12

2-1/2 pounds salmon or halibut
1-1/2 pound medium raw shrimp with shells
2 cups chopped celery leaves and tops
1-1/4 cups dry white wine
3 bay leaves, crumbled
3/4 cup water
1/3 cup butter
3 medium onions, chopped
4 cups sliced mushrooms
1/2 cup all-purpose flour
3/4 teaspoon ground ginger
3/4 teaspoon ground nutmeg
3/4 teaspoon salt
3/4 teaspoon pepper
3/4 cup whipping cream
1/2 cup chopped fresh parsley
1 teaspoon thyme
1 (397 gram) package frozen puff pastry, thawed
1 egg yolk

Cut fish into 1-1/2-inch cubes, reserving skin and bones. Peel and devein shrimp, reserving shells. Set aside.

In a large saucepan over medium heat, combine fish skin and bones, shrimp shells, celery, wine, bay leaves and water. Bring to boil

Strain the liquid through a fine strainer into a clean saucepan; bring to boil. Add shrimp; reduce heat, cover and simmer until pink, about 2 minutes. Using a slotted spoon, transfer shrimp, Return liquid to boil and add fish. Reduce heat and simmer until fish flakes when tested with a fork; about 4 minutes. Using a slotted spoon, transfer the fish to the bowl with the shrimp. Pour remaining liquid into a measuring cup, adding water if necessary, to make 2-1/4 cups. Set aside.

In a saucepan, melt butter over medium heat. Add onions and mushrooms; cook until softened, about 6 minutes. Stir in flour, ginger, nutmeg, salt and pepper. Cook, stirring costantly, for 1 minute. Gradually stir in liquid. Bring to a boil, stirring constantly, cool until thickened and slightly reduced, about 5 minutes. Stir in cream, bring to a boil and remove from heat. Stir in parsley and thyme.

Spread seafood mixture evenly in a 9 x 13-inch glass baking dish; cover with sauce. Pre-heat oven to 400 F.

Cut out and set aside 1" square of puff pastry. On a lightly floured surface, roll out remaining puff pastry to fit the baking dish. Brush the rim of the baking dish with water. Cover completely with pastry, pressing down edges. Cut a few vents in the top to release steam. Roll out reserved pastry to 1/4-inch thick. Cut into fish shape.

Whisk egg yolk with 1 tablespoon water; brush over underside of fish-shaped cutout. Place cutout in the center of the pie crust. Brush remaining yolk mixture over top of pie crust.

Bake 40 minutes or until pastry is golden and crisp on top.

Courtesy of Healthy Cooking Tips

Chef Tim Johnson

Remember...Grace is upon you so eat to live!™

Light Healthy Meal

Sun, 01 Jul 2007 17:29:33 GMT

Salmon, Cucumber, Dill Salad

This very summery dish is light and refreshing. The dill complements the rich taste of salmon beautifully. And it can be made in just 15 minutes from start to finish, giving you an easy, and delicious way to enjoy the healthy benefits of salmon with minimal effort. The stovetop cooking method uses no heated oils and seals in the flavor and juices of the salmon. Topped with the low fat mustard sauce you have the perfect healthy salad without compromising flavor.

Prep and Cook Time: 20 minutes

Ingredients:

1� lbs salmon filet, cut into 4 pieces, skin and bones removed
1 TBS Dijon mustard
� TBS honey
1 large cucumber, peeled, cut in half lengthwise, seeds scooped out, diced in � inch cubes, 3 cups
1 large ripe fresh tomato, seeds, excess pulp removed, diced
1 medium ripe, but firm avocado, diced in � inch cubes
2 TBS chopped chives
3 medium cloves garlic, pressed
1� TBS chopped fresh dill
2 + 1 TBS fresh lemon juice
1 TBS extra virgin olive oil
salt and cracked black pepper to taste

Directions:

Mix together cucumber, tomato, avocado, chives, garlic, and dill, in a bowl and set aside.
Whisk together lemon juice, olive oil, salt and pepper in a separate bowl. Toss with cucumber mix when ready to serve.
Preheat a stainless steel skillet over medium high heat for 2 minutes. Rub salmon with 1 TBS lemon juice and season with salt and pepper. Place in hot pan bottom side up. Cook for 2 minutes. This is our Stovetop Searing cooking method.
While cooking, mix together honey and mustard. Turn salmon and spread honey mustard on top of fish. Continue to cook for another 2 minutes, depending on how thick salmon is. You want it pink on the inside. Season with pepper.
Divide cucumber mixture between 4 plates and serve with salmon.

Serves 4

Healthy Cooking Tips:

Choose salmon filets that are cut from the thickest part of the fish. It will be thicker, and moister after cooking. Because stove temperatures vary, it is best to check the salmon for doneness after about 1 minutes after you have turned it. Salmon is best-cooked medium. Insert the tip of a knife into the thickest part of the filet. It should flake, yet still be pink in the center. Also, make sure you don't toss the cucumber mix with the dressing until you are ready to serve. The salt in the dressing will draw out the water in the cucumbers and dilute the flavor of your salad.

Nutritional Profile

Introduction to Recipe Rating System ChartThe following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised.

Nutrient	Amount	%DV	Nutrient Density	World's Healthiest Foods Rating
Salmon, Cucumber, Dill Salad 1.00 serving 370.54 grams 444.33 calories
vitamin D	493.29 IU	123.3	5.0	excellent
tryptophan	0.39 g	121.9	4.9	excellent
omega 3 fatty acids	2.48 g	99.2	4.0	excellent
selenium	62.62 mcg	89.5	3.6	excellent
vitamin B12 (cobalamin)	5.09 mcg	84.8	3.4	excellent
protein	37.27 g	74.5	3.0	very good
vitamin B3 (niacin)	13.74 mg	68.7	2.8	very good
vitamin C	31.22 mg	52.0	2.1	very good
phosphorus	516.22 mg	51.6	2.1	very good
magnesium	168.61 mg	42.2	1.7	good
vitamin B6 (pyridoxine)	0.76 mg	38.0	1.5	good
potassium	1181.27 mg	33.8	1.4	good
vitamin A	1332.39 IU	26.6	1.1	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live!™

Scallops

Tue, 22 Aug 2006 16:36:41 GMT

Pan-Seared Scallops on Linguine With Tomato-Cream Sauce

2 servings

Prep time 25 minutes

#1	cup dry white wine
1/4	minced shallot
2	tablespoons fresh lemon juice (no substitutes)
1	tablespoon grated peeled fresh ginger
2	tablespoons whipping cream
1	tablespoon butter, cut into small pieces
2/3	cup chopped seeded plum tomatoes
2	tablespoons chopped fresh cilantro
1/4	teaspoon salt
1/8	teaspoon fresh ground pepper
1 1/2	cups cooked linguine
	cooking spray
3/4	lb large scallops
1/8	teaspoon salt
	chopped cilantro

Combine first 4 ingredients in a medium skillet; bring to a boil. Cook until reduced to 1/2 cup(about 5 mins).

Drain mixture through a fine sieve into a bowl, reserving liquid; discard solids. Return wine mixture to skillet. Add cream; cook over medium heat 1 minute. Add butter stirring until butter melts.

Stir in tomato, cilantro, 1/8 teaspoon salt and pepper. Add linguine; toss well. Cover and keep warm.

Heat a large nonstick skillet coated with cooking spray over medium-high heat.

Sprinkle scallops with 1/8 teaspoon salt. Arrange scallops in pan; cook 2 minutes on each side or until done.

Add scallops to pasta mixture; toss gently to combine. Garnish with cilantro, if desired.

Remember...Grace is upon you so eat to live!™

Chef Tim

Courtesy of Healthy Cooking Tips

Crabcakes

Thu, 10 Aug 2006 18:51:07 GMT

Blue Crabcakes

6 fluid ounces heavy cream

2 ounces red bell pepper, small dice

1 pound blue crab meat

2 ounces green bell pepper, small dice

clarified butter, as needed

1 bunch green onions, sliced

6 ounces fresh bread crumbs

salt and pepper, to taste

1 tablespoon dijon mustard

worcestershire sauce, to taste

tabasco sauce, to taste,

1 egg, slightly beaten1.Carefully pick through the crab meat, removing any pieces of shell. Keep the lumps of crab meat as large as possible.

2. Place the cream in a saucepan and bring to a boil. Reduce by approximately one half

Chill the cream well.

3. Sauté the bell peppers in a small amount of clarified butter until tender.

4. Combine the crab meat, reduced cream, bell peppers, green onions and approximately 3 ounces (90 grams) of the bread crumbs along with the salt, pepper, Dijon mustard, Worcestershire sauce, Tabasco sauce and egg. Mix to combine all ingredients, trying to keep the lumps of crab meat intact.

5. Using a mold, form the crab mixture into cakes of the desired size.

6. Place the remaining bread crumbs in an appropriately sized hotel pan. Place the crab cakes, a few at a time, in the hotel pan and cover with the bread crumbs. To help them adhere, press the crumbs lightly into the cakes.

7. Heat a sauté pan over moderate heat and add enough clarified butter to cover the bottom approximately 1/4 inch (6 millimeters) deep.

8. Add the crab cakes to the pan and cook until done, turning once when the first side is nicely browned. Remove and drain on absorbent paper.

Servings: 15

Chef Tim

Courtesy of Healthy Cooking Tips

Remember....Grace is upon you so eat to live!™

Honey Barbecue Glaze Salmon

Wed, 02 Aug 2006 12:31:39 GMT

1 large onion, sliced
1 cup dry white wine
1 cup tomato juice
1/2 cup ketchup
1/4 cup honey
1 tablespoon Worcestershire sauce
1/2 teaspoon chopped garlic
1/2 teaspoon chili powder
Salt and pepper, to taste

4-4 ounce salmon steaks

Combine onion and white wine in large saucepan; bring to a boil over medium-high heat. Add remaining ingredients except fish; mix well. Reduce heat to medium. Cook 10 minutes, stirring frequently. Transfer barbecue glaze to blender or food processor; process until smooth. Grill salmon over medium-hot coals, basting with barbecue glaze, about 10 minutes per inch thickness or until fish turns opaque and flakes easily when tested with fork.

Servings: 4

Categories: Main Dish

Courtesy of Healthy Cooking Tips

Chef Tim

Remember... Grace is upon you so eat to live!™