FAT BURNING FISH ARE: Salmon, mackerel, sardines, cod, tuna, oyster, shrimp.
1. SALMON- The essential fatty acids found in salmon are not the fats dieters want to avoid but, as their name implies, fats that are essential for good health. These fats cannot be made within the body. They have a range of benefits, including strengthening cardiovascular health, controlling cholesterol levels, improving digestion, and increasing the body's capacity to burn fat.
Nutrients- Vitamins A, B12, D, E, folate; calcium, selenium; omega-3 fatty acids; protein
Salmon Chowder
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 30 minutes
Ingredients
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound salmon, cut into 1/2" pieces
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill
Cooking Instructions
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.
2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, salmon and dill and cook until the salmon is just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.
Salmon Burgers with Dill Mustard
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients
For the dill mustard:
1/4 cup sugar
2 cups fresh dill sprigs
2 tablespoons Dijon mustard
2 teaspoons fresh lemon juice
2 tablespoons white wine vinegar
1/4 cup olive oil
For the salmon burgers:
3/4 pound boneless, skinless salmon fillet
1 egg1 cup breadcrumbs
2 tablespoons chopped, fresh dill
2 tablespoons chopped shallots
1 teaspoon chopped capers
salt to taste
freshly ground black pepper
nonstick cooking spray
4 hamburger buns
lettuce leaves
1 large tomato, sliced
Cooking Instructions
For the dill mustard:1. Place the sugar and dill in a small food processor fitted with the blade attachment and process for 1 minute. 2. Add the mustard, lemon juice and vinegar and process until smooth. 3. With the processor running, add the olive oil slowly through the feed tube.(This makes about 1 1/2 cups. Extra sauce can be stored in the refrigerator for up to 5 days and served with fish and shellfish.)
For the salmon burgers:
1. Cut the salmon into 1-inch pieces. Place the salmon in the food processor, fitted with the blade attachment. Coarsely grind the salmon. 2. In a small bowl, stir the egg, breadcrumbs, dill, shallots, capers, salt and pepper together. Add the ground salmon and stir to combine. Form the salmon mixture into 4 patties, about 1/2-inch thick. 3. Heat a nonstick skillet sprayed with nonstick spray over medium heat. Cook the burgers on both sides until the burgers are golden brown and just cooked through, about 3 minutes per side. 4. Meanwhile, toast the hamburger buns. 5. Serve the salmon burgers on the toasted buns with dill mustard sauce, lettuce and tomato.
Salmon Burgers with Spinach and Ginger
This recipe serves: 4
Preparation time: 30 minutes
Cooking time: 10 minutes
Ingredients
16 ounces canned salmon with bones (1 lb. cooked salmon fillet, skinned)
3 cups baby spinach, chopped
2 green onions, minced
1 tablespoon finely grated peeled fresh ginger
1/8 teaspoon ground white pepper
1 large egg white
1 tablespoon reduced sodium soy sauce
2 tablespoons pickled ginger
Cooking Instructions
1. Mix the salmon, spinach, green onions, ginger, and pepper in a large bowl until well combined.
2. In a small bowl beat the egg white and soy sauce.
3. Stir the egg mixture into the salmon-vegetable mixture. Form into 4 patties about ½ inch thick.
4. Heat a 12-inch nonstick skillet over moderate heat until hot. Add the burgers and cook carefully turning once.
5. Continue cooking until golden brown and cooked through, about 6 to 7 minutes. (When grilling outdoors cook the burgers for 3-5 minutes per side, or until cooked).
6. Serve the salmon burgers topped with 1 ½ teaspoons pickled ginger.
Wild Salmon with Champagne Vinaigrette and Blood Orange Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
1 teaspoon olive oil
1/4 cup finely chopped shallots
2 cups low sodium vegetable broth
1/2 cup Champagne vinegar
juice of 1 orange
1 sprig fresh tarragon
4 wild salmon fillets, about 4 to 6 ounces each
salt to taste
white pepper to taste
1 bunch watercress, large stems removed
1 blood orange, peeled and sectioned
1 orange, peeled and sectioned
1/4 cup thinly sliced red onion
1. In a large nonstick pan, heat the olive oil over medium heat. Add the shallots and cook for 3 minutes. Add the broth, vinegar, orange juice and tarragon and bring to a simmer. 2. Season the salmon with salt and pepper and add the fillets to the simmering liquid. Poach the salmon until it is just cooked, about 4 minutes for thin fillets. 3. Using a slotted spoon, gently remove the fillets from the liquid and place them on a platter. 4. Reduce the poaching liquid by half and remove the sprig of tarragon. 5. In a small bowl, combine the blood orange and orange sections with the red onion. 6. Arrange the watercress around the salmon. Top each fillet of salmon with a spoonful of the orange and onion mixture. Spoon the reduced cooking liquid over and around the salmon and serve.
Salmon Fish Cakes
1 small potato, quartered
1 small sweet potato, quartered
10 oz. salmon filet,skinned
1 tbsp. flour
2 tbsp. olive oil
Boil the potatoes in a pan of water until just cooked. Meanwhile, chop the salmon
into small pieces. In a bowl, mash the potatoes and combine with the salmon, then season.
With floured hands, divide the mixture into flour and form each into a cake". Heat the oil
in a skillet and cook the fish cakes 3 minutes on each side.
SALMON KEBABS
This recipe serves: 4
Cooking time: 30 minutes
Ingredients
1 1/2 lbs. salmon steaks, cut into 1-inch pieces
1/4 cup lite soy sauce
1 large garlic clove, minced
2 tablespoons dry sherry or rice wine vinegar
1 teaspoon lemon zest
1 tablespoon sesame oil
1/4 teaspoon freshly ground pepper
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
3 small red onions, each cut into 8 (1-inch) pieces
Cooking spray
Cooking Instructions
1. Start the grill or broiler.
2. Add the first 7 ingredients to a large zip-top plastic bag. Seal, and shake well.
3. Remove salmon from the bag and thread the salmon pieces, alternating with the red onion pieces, red and green peppers. Set the salmon kabobs aside until the fire is hot.
4. Place the kabobs on a grill that has been coated with cooking spray (away from the fire). Grill 5 minutes on each side or until the salmon is desired degree of doneness.
Smoked Salmon Crepes with Cream Cheese
This recipe serves: 6
Preparation time: 5 minutes
Cooking time: 12 minutes
Ingredients
For the crepes:
3/4 cup all-purpose flour
3 teaspoons sugar
pinch of salt
1 1/4 cups 1% milk
3 large eggs
about 1 tablespoon melted butter
For the filling:
2 ounces low fat cream cheese, softened
1 tablespoon fresh lemon juice
salt and pepper to taste
1/2 pound thinly sliced smoked salmon
Cooking Instructions
For the crepes:
1. Whisk together the flour, sugar and salt in a medium-sized bowl.
2. Make a well in the center of the mixture and pour in the milk. Whisk the milk into the flour mixture until the batter is smooth and well blended.
3. Whisk in the eggs until blended.
4. Strain the batter through a sieve into another medium-sized bowl. Cover with plastic wrap and refrigerate for at least 2 hours to give the batter time to rest.
5. Heat an 8-inch nonstick skillet or crepe pan over medium heat. Lightly brush the pan with melted butter.
6. Ladle about 1/4 cup of the batter into the skillet and tilt the pan in all directions to evenly coat the bottom.
7. Cook the crepes for about 30 seconds or until the bottom is lightly brown. Loosen the edges with a spatula and flip the crepe over.
8. Cook the underside for 10 to 15 seconds or until it is set, dry and browned in spots.
9. Slide the crepe onto a flat plate and cover with a piece of wax paper.
10. Repeat with the remaining batter, brushing the pan with more butter as needed, and stacking the crepes between wax paper. The crepes may be made up to 3 days ahead. Cover with plastic wrap and refrigerate. Bring to room temperatrue before using.
For the filling:
1. Put the cream cheese in a small bowl with 2 teaspoons of the lemon juice. Mix well and season with salt and pepper.
2. Using a 3-inch round cookie cutter, stamp out 4 rounds of the smoked salmon and 5 rounds of crepes.
3. Place 1 crepe on a work surface and top with a salmon round. Spread about 1 tablespoon of the cream cheese over the salmon.
4. Continue the layering, ending with a plain crepe on top.
5. Cut the stack of salmon crepes into 6 wedges and serve.
Salmon Sandwiches on Focaccia with Dill Cream Cheese
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients
For the salmon:
2 salmon fillets, about 6 ounces each
juice of 2 lemons
pinch of salt
For the sandwiches:
1 English cucumber
1 tablespoon lime juice
salt and pepper to taste
4 ounces cream cheese, low-fat whipped
2 tablespoons diced, sweet onion
2 tablespoons freshly chopped dill
4 small loaves focaccia, sliced in half
4 large lettuce leaves (romaine, bibb or green leaf), shredded
Cooking Instructions
For the salmon:
1. Place the lemon juice, salt, and about 3 cups of water in a 10" pan. Add the salmon fillets and more water to cover the salmon if necessary.2. Turn the heat to medium and bring the liquid to a simmer. Remove the fillets when they are just opaque, about 2 to 3 minutes depending on thickness. Place the fillets in the refrigerator to cool. (This can be done in advance and kept covered in the refrigerator for up to 2 days.) 3. Flake the salmon into small pieces with a fork and set aside in a small bowl.
For the sandwiches:
4. Halve the cucumber lengthwise and scoop out the seeds. Cut it crosswise and then into thin slices. Toss the slices with the lime juice in a small bowl. Season with salt and pepper to taste. 5. In a small bowl, mix the cream cheese, onions and dill with the back of a fork into a paste. Gently stir in the flaked salmon. 6. Divide the salmon mixture among the sandwich bottoms. Top with cucumber slices and shredded lettuce and cover with the top halves of the focaccia bread.7. Slice in half on the diagonal and serve at room temperature.
Poached Salmon with Cucumber Dill Sauce
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 5 minutes
Ingredients
For the cucumber dill sauce:
1 cucumber, peeled, halved and seeded
1/2 teaspoon kosher salt
4 tablespoons fresh lemon juice
1/2 cup low-fat sour cream
1 tablespoon dill
pinch cayenne pepper
white pepper to taste
For the salmon:
juice of 2 lemons
1/2 teaspoon salt
1/2 teaspoon seafood seasoning
4 salmon fillets, about 4 or 5 ounces each
1 cucumber, peeled, halved and seeded
Cooking Instructions
For the cucumber dill sauce:
1. Purée the cucumber with the salt in a blender or food processor.
2. Place the cucumber purée in a bowl and stir in the remaining ingredients.
For the salmon:
1. Place the lemon juice, salt, seasoning, and about 3 cups of water in a 10" pan. Add the salmon fillets and more water to cover the salmon if necessary.
2. Turn the heat to medium and bring the liquid to a simmer. Remove the fillets when they are just opaque, about 2 to 3 minutes depending on thickness. Place the fillets in the refrigerator to cool.
3. Thinly slice the cucumber and divide the slices between 4 plates. Place each chilled salmon fillet on top of the sliced cucumbers. Drizzle the sauce on the salmon and around the plate.
Ginger-Honey Glazed Barbecued Salmon
This recipe serves: 6 Preparation time: 15 minutes Cooking time: 10 minutes
Ingredients
1/3 cup honey
1/3 cup low-sodium soy sauce
1/3 cup rice vinegar
2 cloves garlic, crushed
1 tablespoon freshly grated ginger
6 salmon fillets, 4 to 6 ounces each
Cooking Instructions
1. Combine the honey, soy sauce, vinegar, garlic and ginger in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool. 2. Spray the grill grate with non-stick spray (or oil it well) and preheat the grill to medium-high. 3. Season the salmon fillets with salt and pepper. Brush them on both sides with the honey mixture. 4. Grill the salmon on each side until it is cooked through, about 4 to 6 minutes per side, depending on thickness. 5. Drizzle the salmon with the remaining honey mixture and serve.
2. MACKEREL- Loaded with antioxidant selenium and vitamin E, mackerel is also an excellant sourceof protein, Bursting with essential fatty acids, this oily fish is wonderful for hydrating dry skin.
Mackerel is also one of the few food sources of vitamin D( usually manufactured in the body from sunlight), which is essential for good bone developement. The vitamin E and selenium
contained in mackerel work well with its essential fatty acids to protect the heart. Eat mackerel with salad or leafy green vegetables for maximum benefits.
Nutrients-Vitamins B3, B6, B12, D, E; Calcium, iodine, potassium, selenium; omega-3 fatty acids; protein
Smoked Mackerel Pate
2 large smoked mackerel
1/2 cup low-fat bio-yogurt
1/2 cup low-fat cottage cheese
1 tsp. horseradish sauce
1 tbsp. lemon juice
ground black pepper, to taste
Put the mackerel in a food processor together with the other ingredients and mix. Transfer to a bowl and chill in the refrigerator 3 hours.
3. TUNA- Is a great detoxifier and immunity- booster. Tuna contains selenium, an important antioxidant mineral that detoxifies the body by attacking free radicals and removing heavy metals, such as mercury, from the system, helping to protect against cancer. Selenium also strengthens the immune system generally, raising the white blood count and improving resistance to infection. Tuna is also a superb source of essential fatty acids, important for burning excess fat, balancing blood sugar levels and banishing hunger pangs, as well as reducing the risk of stroke and lowering both cholesterol and high blood pressure, thus protecting the heart. High in healthy protein, tuna helps maintain lean muscle mass which also encourages the fat- burning process. Tuna improves dry skin and is a key food in the reduction of cellulite.
Tuna FactsFresh tuna is much better, always look for firm flesh and clear eye.
Canned tuna loses its omega-3 fatty acids in the canning process.
Nutrients-Vitamins B3, B6, B12, D, E, bioton; iodine, calcium, selenium; omega-3 fatty acids; protein; tryptophan
Grilled Tuna Sandwiches
This recipe serves: 4
Preparation time: 25 minutes
Cooking time: 6 minutes
Ingredients
For the grilled tuna:
4 tuna fillets, about 5 to 6 ounces each
non-stick cooking spray
salt to taste
freshly ground black pepper
For the sandwiches:
1/3 cup Herbed Yogurt Non-Fat Dressing
8 large arugula leaves
1 large tomato, thinly sliced
4 large whole grain sandwich buns
Cooking Instructions
For the grilled tuna:
1. Preheat the grill to medium-high.
2. Spray the grill grate with non-stick cooking spray. Season the tuna fillets with salt and pepper.
3. Grill each tuna fillet for about 3 minutes on each side, depending on the thickness of the fish.
For the sandwiches:
1. Make the Herbed Yogurt Non-Fat Dressing.
2. Spread about 1 1/2 tablespoons of the dressing on each side of the roll. Next add two slices of arugula and tomato and top with the tuna. Season to taste.
Tuna Burgers
This recipe serves: 4
Cooking time: 20 minutes
Ingredients
Olive oil-flavored cooking spray
1/4 cup non-fat plain yogurt
1 tablespoon fresh basil, minced (2 teaspoons dried basil)
1 teaspoon dried thyme
1/8 teaspoon ground white pepper
1 (12-ounce) can solid white tuna in water, very well drained (can also use 3/4 fresh tuna, chopped)
4 slices whole wheat buns, toasted
1/2 cup finely chopped red onion
2 tomatoes, sliced
4 slices reduced-fat Swiss or cheddar cheese
Cooking Instructions
1. Combine the yogurt and spices in a small bowl.
2. Add the tuna and stir well.
3. Form mixture into 4 patties.
4. Coat a large nonstick skillet with cooking spray, add the tuna burgers and cook over medium-high heat 5 minutes.
5. Gently turn the patties and top with the cheese.
6. Serve on the whole wheat buns and garnish with the onion and tomato.
TUNA TERIYAKI
4 tbsp. shoyu
1 tbsp. clear honey
2 garlic cloves, crushed
1 tbsp. lemon juice
2 tbsp. olive oil
ground black pepper
4 tuna steaks
Make a marinade by mixing the first six ingredients. Coat the tuna in some marinade and leave to marinate 3 hours. Broil the tuna 3 minutes on each side, adding a little marinade to stop the fish from drying out. Serve with any remaining marinade.
Fresh Greens with Grilled Tuna and Orange-Ginger Vinaigrette Recipe
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes
Ingredients
For the orange-ginger vinaigrette:
2 tablespoons orange marmalade
2 tablespoons white wine vinegar
1 tablespoon finely grated, fresh ginger root
1 1/2 tablespoons olive oil
1 tablespoon reduced-sodium soy sauce
salt to taste
freshly ground black pepper
For the grilled tuna:
4 tuna steaks, about 4 to 5 ounces each
nonstick cooking spray
For the green salad:
8 cups green leaf lettuce, washed and torn into bite-sized pieces
1/2 cup thinly sliced, sweet onion
Cooking Instructions
For the orange-ginger vinaigrette:
1. Place the marmalade, vinegar and ginger in a small mixing bowl and whisk to combine.
2. Continue whisking and slowly add the olive oil and soy sauce. Season to taste with salt and pepper.
For the grilled tuna:
1. Spray the grill grate with nonstick cooking spray and then preheat the grill to medium-high.
2. Season the tuna steaks with salt and pepper.
3. Grill the tuna on both sides until it is cooked through, about 4 to 5 minutes per side, depending on the thickness of the tuna steaks.
For the green salad:
1. Slice the tuna into strips and place them in a mixing bowl. Add the onion slices and half of the vinaigrette.
2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the tuna and onion mixture on top.
Grilled Tuna over Watercress with Wasabi-Ginger Vinaigrette Recipe
This recipe serves: 4
Preparation time: 15 minutes
Ingredients
3 tablespoons low-sodium soy sauce
1/4 cup lime juice
2 teaspoons sugar
2 teaspoons wasabi powder, mixed with 2 tablespoons water
2 teaspoons minced ginger
2 tablespoons canola oil
2 scallions, finely chopped
4 grilled tuna steaks, 2 inches thick, about 4 ounces each
1 medium red onion, halved, sliced very thinly
2 bunches watercress, tough stems removed
Cooking Instructions
1. Combine the soy, lime juice, sugar, wasabi, ginger, canola oil and the scallions in a large bowl and whisk. Taste for seasoning. Set aside.
2. Cut the grilled tuna into large chunks and toss with the vinaigrette. Set aside.
3. Combine the red onion and watercress in a large bowl and toss well. Place the onion-watercress mixture in 4 large plastic containers and spoon the tuna on top. Cover and bring to work.
Grilled Tuna with Corn and Avocado Relish
This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 15 minutes
Ingredients
For the Corn and Avocado Relish:
2 ears corn, shucked
1/4 cup lime juice
2 tablespoons extra virgin olive oil
1/4 cup balsamic vinegar
1/4 cup chopped red onion
1/4 cup chopped scallions
1 tablespoon seeded, chopped jalapeño pepper
1 teaspoon chopped, fresh cilantro
1 avocado
salt to taste
freshly ground black pepper
For the tuna:
8 tuna steaks, 4 to 6 ounces each
1 tablespoon olive oil
Cooking Instructions
For the Corn and Avocado Relish:
1. Preheat the grill or oven to 450°F.
2. Roast the corn on the grill or in the oven until it begins to turn golden, about 10 minutes.
3. Meanwhile, mix the lime juice, olive oil, vinegar, red onion, scallions, jalapeño and cilantro together in a bowl.
4. When the corn is cool enough to handle, cut the kernels from the cob and add them to the bowl. Pit, skin and chop the avocado and add that to the bowl.
5. Season with salt and pepper and set aside.
For the tuna:
1. Preheat the grill or broiler.
2. Mist the tuna steaks with olive oil and season them with salt and pepper.
3. Grill the tuna steaks on each side until just opaque, about 3 to 4 minutes per side. (Thinner steaks will take a little less time and thicker ones will take a little more.)
4. Serve the steaks topped with the relish.
Bibb Lettuce with Grilled Tuna, Black Beans, Avocado and Cilantro Vinaigrette
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes
Ingredients
For the cilantro vinaigrette:
1 tablespoon finely chopped shallot
2 tablespoons white wine vinegar
1 1/2 tablespoons olive oil
1 teaspoon freshly chopped cilantro
salt to taste
freshly ground black pepper
For the grilled tuna:
4 tuna steaks, about 4 to 5 ounces each
nonstick cooking spray
For the green salad:
8 cups bibb lettuce, washed and torn into bite-sized pieces
1 cup canned black beans, drained and rinsed
1 avocado, peeled, pitted and sliced
Cooking Instructions
For the cilantro vinaigrette:
1. Place the shallots and the vinegar in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil and cilantro. Season to taste with salt and pepper.
For the grilled tuna:
1. Spray the grill grate with nonstick cooking spray and then preheat the grill to medium-high.
2. Season the tuna steaks with salt and pepper.
3. Grill the tuna on both sides until it is cooked through, about 4 to 5 minutes per side, depending on the thickness of the tuna steaks.
For the green salad:
1. Slice the tuna into strips and place them in a mixing bowl. Add the black beans and half of the vinaigrette.
2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the tuna and black bean mixture on top. Garnish with avocado slices.
4. SHRIMP--High in nutrients and low in fat, shrimp provides good levels of zinc and selenium, these minerals strengthen the immune system and increase resistance to infection. They also improve liver function. As the waste disposal unit of our body, the liver needs to be working at optimum level to eliminate toxins and waste most efficiently. It also plays a part in metabolizing fat.
Nutrients-Vitamins B3, B12; calcium, iodine, magnesium, phosphorus, potassium, selenium, zinc; fiber, protein
Shrimp and Corn Chowder
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 30 minutes
Ingredients
2 large ears of corn, shucked
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound medium shrimp, peeled and deveined
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill
Cooking Instructions
1. Preheat the grill or broiler.
2. Grill or broil the corn until it turns golden brown. Set aside to cool.
3. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.
4. Meanwhile, slice the corn kernels from the cob.
5. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, shrimp and dill and cook until the shrimp are just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.
JUMBO SHRIMP SALAD
8 cooked jumbo shrimp, shelled
3 handfuls of mixed salad leaves and herbs
1 tsp. olive oil
1 tbsp. lemon juice
In a bowl, mix the shrimp with the leaves and herbs. Drizzle over the oil and lemon juice and sprinkle with black pepper.
Grilled Coconut Shrimp with Pineapple Salsa Recipe
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 10 minutes
Ingredients
For the pineapple salsa:
1 1/2 cup canned or fresh crushed pineapple, drained
1 jalapeño chili pepper, seeded and finely chopped
1 red bell pepper, seeded and diced
2 tablespoons fresh lime juice
Salt to taste
For the grilled shrimp:
1/2 cup lite coconut milk
2 tablespoons fresh lime juice
1 tablespoon low-sodium soy sauce
1 tablespoon freshly grated ginger root
1 tablespoon brown sugar
20 large shrimp, peeled and deveined
Freshly ground black pepper
3 cups cooked rice
1/2 cup cilantro sprigs
4 metal or bamboo (soaked in water) skewers
Cooking Instructions
For the pineapple salsa:
2. Combine the coconut milk, lime juice, soy sauce, ginger and brown sugar in a shallow bowl. Add the shrimp, toss to coat the shrimp evenly and refrigerate for at least 1 hour or overnight.
3. Preheat the grill to medium.
4. Remove the shrimp from the coconut mixture. Season with salt and pepper and place 5 shrimp on each skewer.
5. Place the skewers on the grill and cook until the shrimp are just done, about 3 to 4 minutes per side.
6. To serve, spoon some Basmati Rice on each plate, remove the shrimp from the skewer and top with the salsa. Garnish with cilantro and serve.
STIR-FRIED SHRIMP
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon chopped garlic
1 tablespoon peanut oil
1 teaspoon chopped, fresh ginger
1 pound shrimp, peeled and deveined
freshly ground black pepper
2 tablespoons low-sodium soy sauce
Cooking Instructions
1. Heat a large skillet or wok over medium-high heat.
2. Add the garlic, peanut oil and ginger, and stir quickly for 30 seconds.
3. Raise the heat to high and add the shrimp, stirring quickly for about another minute.
4. Season with pepper, add the soy sauce and cook until the shrimp are pink and opaque, about 2 minutes.
SHRIMP SCAMPI
This recipe serves: 4
Cooking time: 15 minutes
Ingredients
1 1/2 tablespoons olive oil
5 cloves garlic, finely chopped
3/4 lb. large shrimp, peeled and de-veined
1/3 cup dry white wine (optional)
1 tablespoon fresh lemon juice
1/8 teaspoon white pepper
3 tablespoons chopped fresh parsley
Cooking Instructions
1. Pour olive oil into a large nonstick skillet. Add the garlic and sauté over high heat for one minute.
2. Lower the heat and continue to cook 1 minute.
3. Add the shrimp and cook 2 minutes.
4. Add the wine, lemon juice, and pepper and continue to cook 2 minutes or until shrimp are cooked.
5. Sprinkle with parsley, serve immediately.
SHRIMP CREOLE
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 35 minutes
Ingredients
2 tablespoons olive oil
2 medium onions, finely chopped
1 cup finely chopped celery
1 green or red bell pepper, seeded and finely chopped
2 cloves garlic, minced
2 cups low-sodium chicken broth
1 28-ounce can chopped tomatoes
1 bay leaf
1 teaspoon Cajun seasoning
1 pound shrimp, peeled and deveined
salt to taste
freshly ground black pepper
Cooking Instructions
1. In a large pot, heat the oil over medium heat. Add the onions, celery, pepper and garlic and cook until the vegetables soften, about 10 minutes.
2. Add the chicken broth, tomatoes, bay leaf, Cajun seasoning, salt and pepper and simmer for 20 minutes.
3. Add the shrimp and cook until the shrimp are just cooked through, about 3 to 4 minutes. Season to taste with salt and pepper.
4. Serve the shrimp in warm bowls with white or brown rice.
GRILLED SHRIMP
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients
1 pound shrimp, peeled and deveined
1/4 cup Roasted Garlic Vinaigrette
Cooking Instructions
1. Marinate the shrimp in the Roasted Garlic Vinaigrette in the refrigerator for at least 30 minutes.
2. Preheat the grill. Thread the shrimp on wooden skewers.
3. Grill over high heat, turning once, until the shrimp are opaque and browned on the edges, about 5 minutes total.
No comments:
Post a Comment