Seafood Mood Enjoyable and Easy Seafood Recipes

Table of contents :
Table of Contents
Buttery Citrus Scallops
Stovetop Scallops and Ramen
Seafood Gratin
Elegant Risotto
Chowder 101
Scallop Festival
April’s Paprika Scallops
Tater Cakes and Spicy Scallops
Alternative Catfish Pesto
Cajun Seafood Slaw
Sweet Glazed Catfish Vietcong
American Curried Catfish
Mushroom Topped Catfish Casserole
Buffalo NY Catfish
Catfish Athena
How to make a Po Boy
Catfish Tenders
Saucy Catfish Casserole
Hash Brown Coated Catfish
Doubled Creamy Seafood Soup
Chili Lime Seafood Soup
Cheesy Fennel Seafood Soup
Seafood Gumbo Soup
Wakame Seafood Soup
Creamy Seafood Curry Soup
Snowy Seafood Soup
Seafood Noodles Soup
Easy Peasy Lemon Squeezy Seafood Soup
Spicy Orange Seafood Soup
Warriors' Seafood Soup
Chipotle Meets Southern Tacos
A Simple Tuna Snack
Satisfying Tuna Sandwich
Tuna and Onions
Thursday’s Tuna
Creamy Broccoli Dumplings
How to Make a Tuna Melt
Milanese Tuna
Simplest Tuna Cheddar French Onion Bake
6 Ingredient Tuna Dinner
Tuna Steaks 101
Shibuya Terminal Tuna
How to Make Tuna
Gourmet Tuna
Tuna and Potatoes
Pepper and Coconut Tuna
Tuna Breakfast
Mexico City Sandwich
Cheddar Maple and Onion Tuna
Simply Thyme and Tuna with Sea Salt
Smoky Tuna
Party-Time Tuna
American Seafood Bisque
Monday’s Scallop Dinner
Seattle Paella
Cast Iron Catfish
Oven Fried Catfish
Catfish Saturdays
Thibedeoux Chowder
A Baton Rouge Fish Fry
Flame Broiled Catfish at Home
Roasted Nutty Dijon Catfish
Jamaican Catfish
Japanese Inspired Ginger Catfish
Anaheim Fish Soup
Basil Calamari Soup
Achiote Crab Soup
Classy Oregano Seafood Soup
Royal Asian Seafood Soup
Herbed Anchovies Soup
Tofu and Seafood Clash Soup
Bell Seafood Cassava Soup

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Seafood Mood Enjoyable and Easy Seafood Recipes

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Table of Contents Buttery Citrus Scallops 9 Stovetop Scallops and Ramen 12 Seafood Gratin 13 Elegant Risotto 14 Chowder 101 16 Scallop Festival 17 April’s Paprika Scallops 19 Tater Cakes and Spicy Scallops 22 Alternative Catfish Pesto 24 Cajun Seafood Slaw 25 Sweet Glazed Catfish Vietcong 26 American Curried Catfish 28 Mushroom Topped Catfish Casserole 29 Buffalo NY Catfish 32 Catfish Athena 33

How to make a Po Boy 34 Catfish Tenders 35 Saucy Catfish Casserole 36 Hash Brown Coated Catfish 37 Doubled Creamy Seafood Soup 38 Chili Lime Seafood Soup 39 Cheesy Fennel Seafood Soup 42 Seafood Gumbo Soup 43 Wakame Seafood Soup 44 Creamy Seafood Curry Soup 45 Snowy Seafood Soup 46 Seafood Noodles Soup 47 Easy Peasy Lemon Squeezy Seafood Soup 48 Spicy Orange Seafood Soup 49 Warriors' Seafood Soup 51 Chipotle Meets Southern Tacos 54 A Simple Tuna Snack 55

Satisfying Tuna Sandwich 56 Tuna and Onions 57 Thursday’s Tuna 58 Creamy Broccoli Dumplings 59 How to Make a Tuna Melt 60 Milanese Tuna 61 Simplest Tuna Cheddar French Onion Bake 64 6 Ingredient Tuna Dinner 65 Tuna Steaks 101 66 Shibuya Terminal Tuna 67 How to Make Tuna 68 Gourmet Tuna 69 Tuna and Potatoes 70 Pepper and Coconut Tuna 71 Tuna Breakfast 74 Mexico City Sandwich 75 Cheddar Maple and Onion Tuna 76

Simply Thyme and Tuna with Sea Salt 77 Smoky Tuna 78 Party-Time Tuna 79 American Seafood Bisque 81 Monday’s Scallop Dinner 84 Seattle Paella 86 Cast Iron Catfish 87 Oven Fried Catfish 88 Catfish Saturdays 89 Thibedeoux Chowder 90 A Baton Rouge Fish Fry 91 Flame Broiled Catfish at Home 94 Roasted Nutty Dijon Catfish 95 Jamaican Catfish 96 Japanese Inspired Ginger Catfish 97 Anaheim Fish Soup 98 Basil Calamari Soup 99

Achiote Crab Soup 100 Classy Oregano Seafood Soup 101 Royal Asian Seafood Soup 104 Herbed Anchovies Soup 105 Tofu and Seafood Clash Soup 106 Bell Seafood Cassava Soup 107

Buttery

Citrus Scallops

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 408 kcal Fat 24.4 g Carbohydrates 8.9g Protein 38.5 g Cholesterol 152 mg Sodium 988 mg

Ingredients 3/4 C. butter 3 tbsp minced garlic 2 lb. large sea scallops 1 tsp salt 1/8 tsp pepper

2 tbsp fresh lemon juice

Directions 1. In a large skillet, melt the butter on medium-high heat and sauté the garlic for a few seconds. 2. Add the scallops, and cook for several minutes on one side. 3. Flip the side and cook till firm and opaque. 4. Transfer the scallops into a platter. 5. In a bowl, add the salt, pepper, lemon and butter and beat till well combined. 6. Place the sauce over the scallops and serve. 

Buttery Citrus Scallops

9

STOVETOP

Scallops and Ramen

Prep Time: 15 mins Total Time: 47 mins Servings per Recipe: 4 Calories 370 kcal Fat 20 g Carbohydrates 20.4g Protein 24.5 g Cholesterol 52 mg Sodium 544 mg

Ingredients 1/4 C. olive oil salt and ground black pepper to taste 1 lb. fresh sea scallops 1/2 C. chicken broth 1/4 C. white wine 1/4 C. lemon juice 2 tsp minced garlic 1 1/2 tsp butter

1 tsp capers 1/2 lb. broccoli florets 2 C. water 1 (3 oz.) package instant ramen noodles, seasoning packet discarded 1 tbsp cornstarch

Directions 1. In a skillet, heat the olive oil, salt and black on medium heat and cook the scallops for about 3 minutes. 2. In a pan, mix together the chicken broth, wine and lemon juice and bring to a boil. 3. Cook for about 5 minutes. 4. Add the garlic, butter and capers sand simmer for about 2 minutes. 5. Place the garlic sauce over the scallops in the skillet. 6. Stir in the broccoli and reduce the heat to medium-low, cover, and let steam until broccoli softens, about 7 minutes. 7. In a large pan of lightly salted boiling water, cook the ramen noodles for about 3 minutes. 8. Drain the noodles and stir in the scallops. 9. Add the cornstarch and stir till well combined. 10. Remove the skillet from the heat and keep aside, covered for about 2 minutes.

12

Stovetop Scallops and Ramen

Seafood Gratin

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 354 kcal Fat 25.5 g Carbohydrates 2.6g Protein 23.8 g Cholesterol 123 mg Sodium 605 mg

Ingredients 2 tbsp melted butter, divided 1/4 C. crème fraiche 1/4 C. white wine 1 tsp lemon zest 1 pinch cayenne pepper

1 pinch kosher salt 8 dry-pack sea scallops 2 tbsp chopped fresh tarragon 2 tbsp finely grated Parmesan cheese

Directions 1. Set your oven to 450 degrees F before doing anything else and grease 2 small gratin dishes with 1 tbsp of the melted butter. 2. In a bowl, add the crème fraiche, white wine, lemon zest, cayenne pepper and kosher salt and beat till smooth. 3. Add the scallops and toss to coat. 4. Keep aside for about 5 minutes. 5. Place the scallops between prepared gratin dishes evenly. 6. Place the remaining crème fraiche mixture over the scallops, followed by the tarragon and Parmesan cheese. 7. Drizzle with the remaining butter evenly. 8. Cook in the oven for about 4 minutes. 9. Now, set oven to broiler and cook for about 2-4 minutes more.

Seafood Gratin

13

ELEGANT

Risotto

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 2 Calories 1046 kcal Fat 57.8 g Carbohydrates 92.8g Protein 33.4 g Cholesterol 110 mg Sodium 1475 mg

Ingredients Pesto: 1 C. fresh basil leaves 1 C. fresh spinach 1/4 C. pine nuts 2 tbsp olive oil 1 tbsp grated fresh Parmesan cheese ground black pepper to taste Risotto: 2 C. chicken stock 1 C. water 2 tbsp butter 2 tbsp chopped shallots

1 C. Arborio rice 1 pinch saffron (optional) 1/3 C. white wine 1/3 C. grated fresh Parmesan cheese Scallops: 4 sea scallops kosher salt and ground black pepper to taste 2 tbsp butter 1 tbsp olive oil

Directions 1. In the bowl of a food processor, add the basil, spinach and pine nuts and pulse till chopped. 2. While the motor is running slowly, add 2 tbsp of the olive oil. 3. Stir in 1 tbsp of the Parmesan cheese and black pepper. 4. In a pan, add the chicken stock and water on medium heat and simmer for about 5 minutes. 5. Reduce the heat to low and cover to keep warm. 6. In a large pan, melt 2 tbsp butter on medium heat and cook the shallots for about 5 minutes. 7. Gently, stir in the rice and saffron. 8. Add the wine and simmer for about 5 minutes. 9. Add enough warm stock into the rice and cook and stir till absorbed. 14

Elegant Risotto

10. Continue adding the stock and then water, stirring continuously for about 20 minutes. 11. Stir in the pesto and remove from the heat. 12. Immediately, stir in 1/3 C. of the Parmesan cheese. 13. With the paper towel, pat dry the scallops and season with the salt and pepper. 14. In a skillet, heat 1 tbsp of the olive and 2 tbsp of the butter on medium heat and sear the scallops for about 2 minutes per side. 15. Serve the scallops over the risotto.

15

CHOWDER

101

Prep Time: 15 mins Total Time: 6 hrs 50 mins Servings per Recipe: 8 Calories 339 kcal Fat 14.6 g Carbohydrates 38.4g Protein 15.3 g Cholesterol 112 mg Sodium 849 mg

Ingredients 4 C. chicken broth 4 potatoes, cut into cubes 1 (14 oz.) can whole kernel corn, drained 1 onion, chopped 1/4 C. flour 1 C. heavy whipping cream 1/2 lb. sea scallops

1/2 lb. peeled, deveined, and cooked shrimp 1/4 C. dry potato flakes 1/4 tsp garlic pepper 1 pinch salt

Directions 1. 2. 3. 4. 5.

16

In a slow cooker, mix together the broth, potatoes, corn, onion and flour. Set the slow cooker on Low and cook, covered for about 6 hours. Uncover and stir in the cream, scallops, shrimp, potato flakes and garlic pepper. Set the slow cooker on High and cook, covered for about 35-45 minutes. Season with the salt and serve.

Chowder 101

Scallop

Festival

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 276 kcal Fat 13 g Carbohydrates 18.4g Protein 23.1 g Cholesterol 64 mg Sodium 1084 mg

Ingredients Corn Cream: 2 ears fresh white corn, kernels cut from cob 1 C. chicken broth 2 tbsp butter salt to taste 1 pinch cayenne pepper Scallops: 12 large sea scallops, rinsed and patted dry

1 red Fresno pepper, thinly sliced 2 tsp canola oil 1 tsp kosher salt 1/2 tsp smoked paprika 1 splash water 1 tbsp butter 1/2 lemon, juiced 1/4 C. radish sprouts

Directions 1. In a pan, mix together the corn kernels, chicken broth, 2 tbsp of the butter, cayenne pepper and salt and bring to a simmer. 2. Reduce the heat to medium-low and simmer for about 5 minutes. 3. In a blender, add the corn mixture in batches and pulse till smooth. 4. Through a fine-mesh strainer, strain the corn mixture into a pan and season with the salt. 5. In a bowl, add the scallops, Fresno pepper, canola oil, kosher salt and smoked paprika and toss to coat well. 6. Separate the pepper slices from the scallops. 7. Heat a large heavy skillet on high heat and cook the scallops for about 3 minutes per side. 8. Cook the sliced peppers on the side of the skillet while the scallops are cooking. 9. Remove the skillet from the heat. 10. Transfer the scallops into a plate, leaving the peppers inside. Scallop Festival

17

11. Stir in the water and 1 tbsp of the butter and cook till the butter is melted completely. 12. Stir in the lemon juice. 13. Divide the corn cream between 4 bowls and top with the scallops and glazed pepper slices evenly. 14. Serve with a garnishing of the radish sprouts.

18

April’s

Paprika Scallops

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 361 kcal Fat 8.2 g Carbohydrates 32.8g Protein 39.5 g Cholesterol 68 mg Sodium 631 mg

Ingredients 1 lb. scallops 2 tbsp olive oil 1 tsp sweet paprika 1 pinch cayenne pepper salt and freshly ground black pepper to taste 1 clove garlic, crushed

1 (12 oz.) bottle butter beans, rinsed and drained 1 lemon, juiced 1/2 tsp Italian seasoning 1 1/2 C. cooked lentils 1 C. arugula

Directions 1. In a bowl, add the scallops, olive oil, paprika, cayenne pepper, salt and black pepper and toss to coat well. 2. Heat a nonstick skillet on high heat and cook the scallops for about 3 minutes per side. 3. Transfer the scallops into a bowl. 4. Reduce the heat to medium and in the same skillet and sauté the garlic for about 30 seconds. 5. Stir in the butter beans, lemon juice and Italian seasoning and stir fry for about 1-2 minutes. 6. Stir in the cooked lentils and arugula and cook for about 30 seconds. 7. Stir the scallops into the lentil mixture and cook for about 1 minute. 8. Season with the salt and black pepper and serve.

April’s Paprika Scallops

19

TATER CAKES

and Spicy Scallops

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 296 kcal Fat 15.5 g Carbohydrates 19.5g Protein 19.1 g Cholesterol 109 mg Sodium 657 mg

Ingredients 1/2 red bell pepper 3/4 C. cold mashed potatoes 1 egg, beaten 2 tbsp dry bread crumbs 1 pinch salt and freshly ground black pepper 1 lb. scallops 1 tsp olive oil

cayenne pepper to taste 1/4 C. fresh whole basil leaves 1 tbsp butter 1 tbsp capers 1/4 C. water

Directions 1. Set the broiler of your oven and arrange oven rack about 6-inches from the heating element. 2. Line a baking sheet with the foil paper. 3. Arrange the bell pepper, cut-side down onto the prepared baking sheet. 4. Cook under the broiler for about 5-8 minutes. 5. Place the bell pepper into a bowl and with a plastic wrapper, tightly cover it. 6. Keep aside for about 20 minutes. 7. Discard the skin and slice the bell pepper thinly. 8. In a bowl, add the mashed potatoes, egg, bread crumbs, salt and black pepper and mix till smooth. 9. In a large nonstick skillet, heat the olive oil on medium heat. 10. Place the mixture by spoonfuls into hot oil and flatten into a small pancake. 11. Cook for about 7 minutes. 12. Flip and cook for about 5-7 minutes. 13. With a paper towel, wipe skillet clean. 22

Tater Cakes and Spicy Scallops

14. In a bowl, add the scallops, olive oil, cayenne pepper and salt and toss to coat well. 15. Heat the same nonstick skillet on high heat. 16. Place the scallops in the center of the skillet and red peppers in a pile in the side of the skillet. 17. Cook for about 3-4 minutes. 18. Transfer scallops into a plate, leaving peppers in the skillet. 19. In the skillet, add the basil, butter, capers and water and stir to combine well. 20. Remove from the heat. 21. Divide the pancakes into the serving plates and top with the scallops evenly, followed by the pepper sauce.

23

ALTERNATIVE

Catfish Pesto

Prep Time: 30 mins Total Time: 57 mins Servings per Recipe: 4 Calories 744.5 Fat 42.0g Cholesterol 171.0mg Sodium 659.3mg Carbohydrates 51.9g Protein 43.5g

Ingredients 3 tbsp butter, divided 1 (16 oz.) packages frozen whole kernel corn 1 onion, medium and chopped 1 green bell pepper, medium sized, chopped 1 red bell pepper, medium sized, chopped 3/4 tsp salt 3/4 tsp white pepper

1/2 C. flour 1/4 C. yellow cornmeal 1 tbsp creole seasoning 32 oz. catfish fillets 1/3 C. buttermilk 1 tbsp vegetable oil 1/2 C. whipping cream 2 tbsp basil, chopped

Directions 1. Place a pan over high heat. Heat in it 2 tbsp of butter. Sauté in it the corn, onions, bell peppers, salt and pepper for 4 min. 2. Get a shallow bowl: Mix in it the flour, cornmeal, and creole seasoning. 3. Submerge the fish fillets in the buttermilk then coat them with the flour mixture. 4. Place a large pan over medium heat. Heat in it 1 tbsp of butter with oil. Fry in it the fish fillets for 3 to 4 min on each side. 5. Drain the fish fillets and place them on serving plates. Stir the cream with basil into the same pan. 6. Heat it for 1 to 2 min. Turn off the heat. 7. Spoon over them the fillets the veggies mixture. Drizzle the basil sauce on top. 8. Serve them right away with some rice. 9. Enjoy.

24

Alternative Catfish Pesto

Cajun

Prep Time: 15 mins

Seafood Slaw

Total Time: 25 mins Servings per Recipe: 4 Calories 548.3 Fat 19.7g Cholesterol 281.3mg Sodium 502.4mg Carbohydrates 56.7g Protein 36.5g

Ingredients

Directions

Fish 1 C. flour 1 C. white cornmeal 4 -6 oz. catfish fillets 1/8 tsp salt 1/2 tsp black pepper 1/4 C. vegetable oil Dressing 2 tbsp seeded minced jalapenos 2 tbsp red wine vinegar Slaw 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp chopped capers 1 egg yolk 1/8 tsp salt 1/8 tsp black pepper 1 pinch cayenne pepper 1 lb. boiled shrimp 1 C. mirliton, cut into matchsticks 1 C. kohlrabi, sliced 1 C. scallion, julienned 1 C. turnip, julienned 1 C. chopped spinach 1 C. sliced chili pepper

1. To prepare the dressing: 2. Get a small mixing bowl: Whisk in it the jalapenos with vinegar. 3. Place it in the fridge until ready to serve. 4. To prepare the slaw: Peel the and finely chop the shrimp. Toss it with the remaining slaw ingredients. 5. Place the slaw in the fridge until ready to serve. 6. To prepare the catfish: 7. Get a mixing bowl: Combine in it the cornmeal with flour. 8. Season the catfish fillets with cayenne, salt and pepper. Dredge them in the flour mixture. 9. Place a pan over medium heat. Heat in it the oil. Cook in it the fish fillets for 4 to 5 min on each side. 10. Serve your fried fish hot with slaw and jalapeno dressing. 11. Enjoy.

Cajun Seafood Slaw

25

SWEET GLAZED

Catfish Vietcong

Prep Time: 15 mins Total Time: 1 hr 2 mins Servings per Recipe: 2 Calories 749.5 Fat 34.6g Cholesterol 125.2mg Sodium 3479.3mg Carbohydrates 71.4g Protein 40.8g

Ingredients Sauce 3 oz. fish sauce 1/2 C. granulated sugar 1 lime, juice Catfish 3 tbsp vegetable oil 2 shallots, chopped 2 garlic cloves, minced 1 stalk lemongrass 1 lb. catfish fillet 4 oz. shiitake mushrooms, cleaned and trimmed

1 tbsp sugar 1 tbsp water 3 tbsp chicken stock 3 tbsp fish sauce ground black pepper 3 oz. baby spinach leaves, rinsed and dried 1/4 C. chopped basil leaf 2 scallions, chopped 3 C. steamed cooked jasmine rice

Directions 1. Before you do anything, preheat the oven to 450 F. 2. Place a heavy saucepan over low high. Mix in it 3 oz. fish sauce and 1/2 C. sugar until they start boiling. 3. Turn off the heat and place the sauce aside for few minutes. Mix in the lime juice and place it aside. 4. Get clay pot or a foil lined up roasting dish. Stir in it the oil, shallots, garlic, and chopped lemongrass. 5. Put on the lid and place it in the oven. Let them cook for 11 min. 6. Once the time is up, lay the catfish fillet on top in an even layer. Put on the lid and cook them for 6 min in the oven. 7. Lay the mushrooms on top followed by the lime sauce. Put on the lid and cook them for 6 min in the oven. 26

Sweet Glazed Catfish Vietcong

8. Get a mixing bowl: Whisk in the rest of the fish sauce, broth, water, and sugar. 9. Pour the mixture all over the mushroom layer followed by a pinch of salt and pepper. 10. Place the pan back in the oven uncovered. Let it cook for 11 min. 11. Lay the spinach, basil, and chopped scallion on top. Put on the lid and cook them for 6 min. 12. Serve your fish casserole hot with some rice. 13. Enjoy.

27

AMERICAN

Curried Catfish

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 533.8 Fat 29.0g Cholesterol 137.0mg Sodium 783.7mg Carbohydrates 28.0g Protein 37.7g

Ingredients 2 lbs. catfish fillets 1/2 tsp salt ground pepper 2 C. cooked rice 1/2 tsp salt 2 tsp grated onions

1 tsp curry powder 6 thin lemon slices 4 tbsp butter chopped parsley

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 350 F. Slice the fish fillets into bite size chunks. Lay them on a greased baking tray. Sprinkle over them some salt and pepper. Get a small mixing bowl: Mix in it the rice, onion, and curry powder. Spread the mixture over the fish pieces. 5. Lay over the lemon slices followed by dots of butter. Place the pan in the oven and let them cook for 26 to 36 min. 6. Serve your fish pan hot with your favorite toppings. 7. Enjoy.

28

American Curried Catfish

Mushroom

Topped Catfish Casserole

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 2 Calories 826.1 Fat 69.3g Cholesterol 202.0mg Sodium 462.6mg Carbohydrates 19.5g Protein 32.2g

Ingredients 2 catfish fillets 2 tbsp butter 2 tbsp olive oil 2 tbsp chopped shallots 8 oz. portabella mushrooms, chopped 2 C. spinach, stems removed, chopped 2 tbsp dry white wine 2 tbsp flour 1/2 C. heavy cream

1/2 tsp lemon juice 1 pinch cayenne 2 tbsp cashews, chopped 1/8 tsp salt 1 tbsp butter, melted breadcrumbs lemon wedge

Directions 1. Before you do anything, preheat the oven to 450 F. 2. To prepare the filling: Place a pan over medium heat. Heat in it the oil and butter. Cook in it the onion for 3 min. 3. Stir in the mushrooms with flour. Cook them for 6 to 8 min. Stir in the wine and cook them for 2 min. 4. Add the flour with mushroom. Cook them for 3 min. 5. Turn the heat to high. Stir in the cream with spinach and bring them to a boil. Let them cook until they become thick. 6. Adjust the seasoning of the filling with some salt and pepper. 7. Lay the catfish fillets on a greased baking tray. Spoon the filling mixture over them. 8. Top them with breadcrumbs and melted butter. Place the pan in the oven and let it cook for 16 to 21 min. Enjoy.

Mushroom Topped Catfish Casserole

29

BUFFALO

NY Catfish

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 4 Calories 417.7 Fat 21.4g Cholesterol 142.8mg Sodium 916.7mg Carbohydrates 26.2g Protein 29.3g

Ingredients 1 C. cornmeal 1 tbsp flour 1 tsp ground chili powder cayenne 1/4 tsp garlic powder 1/2 tsp salt 1/4 tsp black pepper 4 catfish fillets 1 large egg, beaten

1 tsp vegetable oil 2 tbsp butter, divided 5 tbsp hot pepper sauce 1 clove garlic, minced 1 tsp minced onion celery rib blue cheese dressing

Directions 1. Get a mixing bowl: Mix in the cornmeal, flour, ground chili powder, cayenne to taste, garlic powder, salt, and pepper. 2. Brush the fish fillets with the beaten egg. Coat them with the flour and spices mixture. 3. Lay them on a baking pan and cover them. Place them in the fridge and let them sit for at least 35 min. 4. Place a pan over high heat. Heat in it the oil. Heat in it 1 tbsp of butter and oil. 5. Fry in it the fish fillets in batches for 5 to 7 min on each side. Drain them and place them on paper towels. 6. Heat the rest of the butter in the same pan over low heat. Cook in it the garlic with onion for 3 to 4 min. 7. Add the hot pepper and mix them well. Spoon the sauce over the fish fillets. Serve them right away. 8. Enjoy.

32

Buffalo NY Catfish

Catfish

Athena

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 1 Calories 448.6 Fat 26.7g Cholesterol 74.7mg Sodium 916.4mg Carbohydrates 23.3g Protein 30.0g

Ingredients 2 -4 farm-raised catfish fillets 2 tbsp olive oil 1 medium bell pepper, chopped 1 medium onion, chopped 2 cloves garlic, chopped 1 C. chicken broth

1 (14 1/2 oz.) cans diced tomatoes 1/2 tsp dried oregano 1/2 tsp dried basil 1/2 tsp black pepper

Directions 1. Place a pan over medium heat. Heat in it the oil. Cook in it the bell pepper, onion and garlic for 3 min. 2. Stir in the broth, tomatoes, oregano, basil and black pepper. Cook them until they start boiling. 3. Let them cook for 3 min. Stir in the catfish fillets. Put on the lid and let them cook for 8 min. 4. Serve your catfish stew warm with some rice. 5. Enjoy.

Catfish Athena

33

HOW TO MAKE

a Po Boy

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 4 Calories 383.5 Fat 13.8g Cholesterol 54.5mg Sodium 730.3mg Carbohydrates 38.9g Protein 24.3g

Ingredients 2 tbsp fat-free mayonnaise 1 tbsp nonfat sour cream 1 tbsp white wine vinegar 1 tsp sugar 2 C. broccoli coleslaw mix 1 lb. catfish fillet, cut into strips 2 tbsp nonfat milk 1/4 C. cornmeal 2 tsp Cajun seasoning

1/2 tsp salt 1/8 tsp cayenne pepper 2 tsp olive oil 4 Kaiser rolls, split

Directions 1. 2. 3. 4. 5. 6.

Get a mixing bowl: Mix in it the mayonnaise, sour cream, vinegar and sugar. Stir in the coleslaw veggies and coat them with the mixture. Place the salad in the fridge until ready to serve. Get a shallow dish: Stir in it the cornmeal, Cajun seasoning, salt and cayenne. Coat the catfish fillets with the mixture. Place a pan over medium heat. Heat in it the oil. Fry in it the fish fillets for 4 to 6 min on each side. 7. Top your rolls with coleslaw and catfish. 8. Enjoy.

34

How to make a Po Boy

Catfish

Tenders

Prep Time: 1 hr 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 6 Calories 1529.1 Fat 155.0g Cholesterol 53.2mg Sodium 316.1mg Carbohydrates 17.4g Protein 20.9g

Ingredients 1/2 C. prepared yellow mustard 1/2 C. coarse grain mustard 1 egg white, lightly beaten 2 tsp Tabasco sauce 1 1/2 lbs. catfish fillets, cut into strips 1/2 C. yellow cornmeal

1/2 C. all-purpose flour salt and pepper 1 quart vegetable oil

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Get a mixing bowl: Whisk in it the mustard, egg white, and Tabasco sauce. Coat the fish fillets with the mixture. Place them in the fridge for at least 65 min. Get a shallow bowl: Mix in it the cornmeal, flour, salt, and pepper. Place a heavy saucepan over medium heat. Fill 1/3 of it with oil and heat. Coat the fish fillets with the flour mix. Place some of the fillets gently in the hot oil. Let them cook for 2 to 3 min until they become golden brown. Drain the fish fillets and place them on paper towels to drain. Serve your fish fries with a sauce of your choice. Enjoy.

Catfish Tenders

35

SAUCY

Catfish Casserole

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 421.1 Fat 27.3g Cholesterol 53.2mg Sodium 1278.7mg Carbohydrates 24.4g Protein 21.2g

Ingredients 1 lb. catfish fillet 1/3 C. oil 1/4 C. flour 1/2 C. water 1 C. celery, sliced 1/2 C. shallot, chopped 1/2 C. bell pepper, chopped 2 cloves garlic, crushed 1 lb. tomatoes, cut small 8 oz. tomato sauce 1 1/2 tsp salt

2 bay leaves 1/2 tsp thyme 1/4 tsp pepper 1 tbsp lemon juice 1/4 C. parsley, chopped 1 tsp Worcestershire sauce 2 Tabasco sauce, dashes Rice, hot, cooked

Directions 1. Slice the fish fillets into 1 inch chunks. 2. Place a pan over medium heat. Heat in it the oil. Cook in it the flour 1 min until it become golden brown. 3. Turn off the heat. Add the water to the pan while whisking them all the time. 4. Stir in the veggies with tomato sauce, bay leaves spices, and tabasco sauce. 5. Put on the lid and let them cook for 22 min. 6. Once the time is up, remove and discard the bay leaves. Stir in the catfish and let the stew cook for 9 to 11 min. 7. Adjust the seasoning of your fish stew then serve it hot with some rice. 8. Enjoy.

36

Saucy Catfish Casserole

Hash Brown

Coated Catfish

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 276.5 Fat 17.3g Cholesterol 94.7mg Sodium 229.8mg Carbohydrates 1.4g Protein 26.9g

Ingredients 24 oz. catfish fillets 1/2 C. buttermilk 1 tsp hot sauce 2 tbsp canola oil

3 C. Simply Potatoes® Shredded Hash Browns

Directions 1. 2. 3. 4. 5. 6. 7.

Get a mixing bowl: Whisk in the hot sauce with buttermilk. Stir into it the fish fillets. Place the fish bowl in the fridge and let it sit for 12 min. Place the shredded potato in a mixing bowl. Use a scissor to cut it into smaller pieces. Divide the hash brown between the fish fillets then press them into the top of them. Place a pan over medium heat. Heat in it the oil. Place the fillets gently in the hot pan with the potato layer side facing down. Let it cook for 7 min on each side. Serve your hash brown fish fillets hot with your favorite dressing or sauce. 8. Enjoy.

Hash Brown Coated Catfish

37

DOUBLED

Creamy Seafood Soup

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 4 Calories 804.1 Fat 43.8 g Cholesterol 523.2 mg Sodium 3083.2 mg Carbohydrates 28.4 g Protein 71.5 g

Ingredients 2 (10 3/4 oz) Campbell's Cream of Chicken Soup 250 g fresh squid, cut to rings 250 g fish fillets, cubed 250 g crabmeat 500 g clams 250 g peeled shrimp 2 tbsp butter 1 1⁄2 C. chopped onions

1 tbsp garlic, minced 2 tbsp tomato paste 2 C. water 1 C. heavy cream 2 eggs, hard cooked, rough chopped for garnish

Directions 1. Bring a saucepan of water to a boil. Cook in it the squid for 2 min, drain it and place it aside. 2. Add the fish dices and cook them for 3 min. Drain them and place them aside. Cook the shrimp in the same saucepan for 3 min and place it aside. Shred the crabmeat and place it aside. 3. Place a medium saucepan over medium heat. Melt in it the butter. Cook in it the onion with garlic for 3 min. 4. Stir in the tomato paste with 2 cans of cream of chicken soup and 2 C. water. Cook them until they start boiling. 5. Add the seafood with a pinch of salt and pepper. Simmer the soup for 5 min. Stir in 1 C. of heavy cream. Cook the soup for 2 and min and serve it hot with some chopped hard boiled eggs on top. 6. Enjoy.

38

Doubled Creamy Seafood Soup

Chili Lime

Seafood Soup

Prep Time: 40 mins Total Time: 1 hr Servings per Recipe: 5 Calories 251.2 Fat 6.4 g Cholesterol 81.9 mg Sodium 1436.6 mg Carbohydrates 18 g Protein 28.4 g

Ingredients 1 tbsp vegetable oil 2 garlic cloves, finely chopped 2 , finely chopped 1 tbsp chili sauce 1 tbsp tomato sauce 2 medium tomatoes cut into eighths 3 tbsp fish sauce 2 tbsp sugar 3 C. chicken stock 2 tbsp lime juice

8 oz fish fillets, cut into small pieces 4 oz scallops, sliced 4 oz raw shrimp, peeled and de-veined 12 mussels, scrubbed clean 2 tbsp dry white wine 1⁄4 tsp salt 1⁄4 tsp ground black pepper 2 leave cilantro, for garnishing

Directions 1. Place a wok on medium heat. Heat the oil in it. Cook in it the shallot with garlic for 3 min. 2. Stir in the chili sauce, tomato sauce, chopped tomato, fish sauce and sugar. Mix them well. Cook them for 4 min. 3. Stir in the stock with lime juice. Cook them until it they start boiling. Stir in the wine with seafood. Cook them until they start boiling again. 4. Put on the lid and cook them for 5 min. remove the mussels that stayed closed and didn't open. Adjust the seasoning of the soup. Serve it hot. 5. Enjoy.

Chili Lime Seafood Soup

39

CHEESY

Fennel Seafood Soup

Prep Time: 20 mins Total Time: 2 hrs 50 mins Servings per Recipe: 6 Calories 667.1 Fat 26.7 g Cholesterol 214.8 mg Sodium 1173.6 mg Carbohydrates 27.2 g Protein 64.2 g

Ingredients 4 C. seafood stock 2 C. semi-dry wines or 2 C. dry wine 1⁄2 C. extra virgin olive oil 1 medium onion, chopped 4 garlic cloves, sliced thin 1 C. chopped Italian parsley 2 C. fresh fennel, sliced in thin strips 1 C. carrot, sliced in thin strips 1 C. celery, sliced in thin strips 2 lbs large scallops

2 lbs mussels 1 lb large shrimp 1 (20 oz) can crushed tomatoes 1 fresh lime 1⁄2 C. Italian parsley, chopped fine 1⁄2 C. grated parmesan cheese Salt Black pepper

Directions 1. Get a crock pot. Stir into it the stock, wine, and olive oil, onion, parsley, and garlic. Put on the lid and cook them for 1 h 5 min on high. 2. Stir in the carrots, fennel, and celery. Put on the lid and cook them for 40 high. 3. Layer in it the mussels followed by scallops and shrimp then top them with lime juice, a pinch of salt, pepper and crushed tomato. 4. Put on the lid and cook them for 40 min on high. Serve your soup hot and top it with some grated parmesan cheese. 5. Enjoy.

42

Cheesy Fennel Seafood Soup

Seafood

Gumbo Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 8 Calories 336.8 Fat 12.4 g Cholesterol 116.5 mg Sodium 959.8 mg Carbohydrates 31.1 g Protein 27.7 g

Ingredients 3 tbsp olive oil 2 medium red onions, chopped 3 garlic cloves 3 tbsp Old Bay Seasoning 32 oz chicken stock 3 tbsp red wine vinegar 2 tbsp oregano 4 tbsp parsley 1⁄4-1⁄2 tsp Tabasco sauce 1 lb frozen mixed seafood 1 lb raw peeled small shrimp

1 lb catfish nuggets 1 lemon 1⁄4 tsp black pepper 1⁄4 C. brown rice 2 (14 oz) cans Mexican-style stewed tomatoes with jalapeno peppers 1 (14 oz) can tomato soup 2 (14 oz) cans okra 3 tbsp gumbo file

Directions 1. Place a large soup pot over medium heat. Heat the oil in it. Cook in it the garlic with onion for 3 min. 2. Stir in 2 tbsp of Old Bay seasoning then cook them for 30 sec. Add the stock, red wine vinegar, oregano, parsley, and Tabasco. Cook them over medium heat until they start boiling. 3. Layer the seafood on a baking sheet then season them with the rest of the old bay seasoning and 1 lemon juice. Place them aside until the soup starts boiling. 4. Transfer the seafood to the soup with the rest of the 5. Ingredients leaving the gumbo file on top. Lower the heat and put on the lid. Cook the soup for 35 min then serve it warm 6. Enjoy.

Seafood Gumbo Soup

43

WAKAME

Seafood Soup

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 5 Calories 222.1 Fat 3.7 g Cholesterol 22 mg Sodium 910.1 mg Carbohydrates 36.8 g Protein 13.6 g

Ingredients 200 g fish fillets, sliced 500 ml dashi stock 300 ml water 70 g miso 2 red dates, sliced 1 tsp Chinese wolfberries 100 g soft silken tofu 2 dried shiitake mushrooms, soaked and shredded

75 g wakame seaweed 1 tsp sesame oil 1 tsp olive oil 2 stalks spring onions, sliced 1 dash pepper

Directions 1. Sprinkle some salt and pepper on the fish then drizzle on them some oil and corn flour. 2. Place a large saucepan over medium heat. Place in it the water with dashi and cook them until they start boiling to make the stock. Spoon of the hot stock to a mixing bowl 3. Add the miso to the bowl and stir them until it dissolves. Stir it back into the pot. Stir in the red dates and kei chi. Mix them well. 4. Stir in the fish, tofu and mushrooms. Cook the soup for 6 min. Stir in the wakame, sesame oil and olive oil and a dash of pepper. 5. Turn off the heat and add the onion strips. Serve your soup hot. 6. Enjoy.

44

Wakame Seafood Soup

Creamy

Seafood Curry Soup

Prep Time: 5 mins Total Time: 4 hrs Servings per Recipe: 4 Calories 124.2 Fat 3.1 g Cholesterol 8 mg Sodium 420.1 mg Carbohydrates 18.7 g Protein 6.8 g

Ingredients 1 C. potato, chopped 3⁄4 C. onion, chopped 2 C. chicken broth 1 1⁄2 tsp curry powder 1 garlic clove, chopped 1 (14 1/2 oz) can whole tomatoes, undrained 4 1⁄2 C. white fish fillets cut into 1 inch pieces

1 C. plain yogurt 2 tbsp parsley, chopped 2 tbsp lemon juice

Directions 1. Place a large saucepan over medium heat. Stir into it the potatoes, onion, broth, curry, garlic, and tomatoes. Cook them until they start boiling. 2. Lower the heat and cook the sop for 17 min. allow the soup to cool down for 5 min. 3. Get a blender: Blend the soup in batches until it becomes smooth. Pout the soup back into the pot. Lower the heat and cook it until it starts boiling. 4. Add the fish and lower the heat. Cook the soup for 6 min. Turn off the heat and place the soup aside to lose heat. 5. Place the soup in the fridge and let it cool down for 3 h 20 min. Add the rest of the 6. Ingredients stir them well. Serve your soup with your favorite toppings. 7. Enjoy.

Creamy Seafood Curry Soup

45

SNOWY

Seafood Soup

Prep Time: 10 mins Total Time: 26 mins Servings per Recipe: 4 Calories 145.5 Fat 1.7 g Cholesterol 107 mg Sodium 1004.6 mg Carbohydrates 8.2 g Protein 24.4 g

Ingredients 3 tsp vegetable bouillon granules 1 C. bottled clam juice 2 tbsp fish sauce 1 tsp minced garlic 2 tbsp minced fresh ginger or 1 1⁄2 tbsp grated fresh ginger 1⁄2 lb fresh mushrooms, sliced 1 1⁄2 C. fresh snow peas 1⁄2 lb raw sea scallops, sliced in half

1 (13 1/2 oz) can light coconut milk 1⁄4 C. lime juice 2 tbsp chopped scallions 1⁄4 tsp crushed red pepper flakes 1⁄2 lb boiled medium shrimp 4 slices limes (optional, for garnish)

Directions 1. Place a large saucepan over medium heat. Place 3 C. of it and stir into it the vegetable bouillon granules until it melts. 2. Add the clam juice with fish sauce, garlic and ginger. Cook them until they start boiling. Lower the heat and cook the soup for 6 min. 3. Stir in the scallops with snow peas. Cook the soup until it starts boiling. Put on the lid and lower the heat. Cook the soup for 6 min. 4. Add the coconut milk with lime juice, scallions and pepper flakes. Cook the soup for 5 min. add the shrimp and cook the soup for 3 min. 5. Adjust the seasoning of the soup. Serve it hot with your favorite toppings. 6. Enjoy.

46

Snowy Seafood Soup

Seafood

Noodles Soup

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 213.3 Fat 5.2 g Cholesterol 86.5 mg Sodium 1236.8 mg Carbohydrates 14.4 g Protein 24.4 g

Ingredients 1 tsp lite olive oil (or other veggie oil) 4 garlic cloves, finely chopped 3 C. Chinese cabbage, thinly sliced 4 C. defatted chicken stock 6 oz small shrimp, peeled and deveined 6 oz bay scallops

3 tbsp light soy sauce 2 tbsp rice wine or 2 tbsp white vinegar 1⁄2 lb Chinese wheat noodles or 1⁄2 lb linguine 2 scallions, peeled & chopped

Directions 1. Place a medium saucepan over medium heat. Heat the oil in it. Cook in it the garlic until it becomes golden. 2. Stir in the cabbage wit 1/4 of the stock. Cook them until they start simmering then keep simmering them for 1 min. 3. In the meantime, bring a salted pot of water and cook in it the noodles for 4 min. Drain the noodles and divide on serving bowls. 4. Stir in the rest of the stock with scallops, shrimp, rice wine and soy sauce to the soup pot with cabbage. Cook them for 2 min. 5. Pour the soup over the noodles and serve it right away. 6. Enjoy.

Seafood Noodles Soup

47

EASY PEASY

Lemon Squeezy Seafood Soup

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 190 kcal Fat 11.8 g Carbohydrates 12.8g Protein 8.2 g Cholesterol 69 mg Sodium 900 mg

Ingredients 1 (10.75 oz) can condensed cream of potato soup 1 (10.75 oz) can condensed cream of shrimp soup 1 C. cooked shrimp 1 (10.75 oz) can condensed oyster stew

2 C. half-and-half cream 1 C. milk 1/2 tsp dried thyme 1/4 tsp white pepper

Directions 1. 2. 3. 4.

48

Place a large soup pot over low heat. Stir in all the Ingredients Cook them for 22 min. Serve your soup hot. Enjoy.

Easy Peasy Lemon Squeezy Seafood Soup

Spicy

Orange Seafood Soup

Prep Time: 30 mins Total Time: 1 day 1 hr Servings per Recipe: 12 Calories 208 kcal Fat 9.1 g Carbohydrates 12.4g Protein 20.6 g Cholesterol 76 mg Sodium 169 mg

Ingredients 3 large tomatoes 4 jalapeno peppers 1/2 onion 2 tbsp olive oil, or as needed 1 lb shrimp - peeled, deveined, and chopped 1 lb halibut, diced 1/2 lb small bay scallops 1 C. lime juice 1 C. tomato juice 3/4 C. fresh squeezed orange juice (orange halves reserved)

1/4 C. lemon juice Pico de Gallo: 6 green onions, finely chopped 3 large fresh jalapeno peppers, seeded and finely chopped 2 avocados, diced 1 tomato, diced Salt and ground black pepper to taste

Directions 1. Before you do anything place the oven rack 6 inches far from the heat. Cover a baking sheet with a piece of foil. 2. Place the jalapeno peppers with onion and tomato on the sheet then pour on them some olive oil and spread them. 3. Cook the veggies under the broiler for 9 min. Place the tomatoes with pepper in zip lock bag and seal it then place them aside to for 22 mi. Remove the skin and seeds of both veggies. 4. Get a large bowl: Fill with ice cold water and some ice cubes then place the bowl in the sink. 5. Bring a salted pot of water to a boil. Cook in it the shrimp, halibut, and scallops for 2 min. Remove them from the water and place them right away in the bowl with ice water. 6. Let them cool down completely. Remove the seafood from the water and place them in an empty bowl. Spicy Orange Seafood Soup

49

7. Get a food blender: Combine in it the tomatoes, roasted jalapeno peppers, roasted onion, lime juice, tomato juice, orange juice, and lemon juice. Process them until they become puréed 8. Spoon the mix over the seafood and place a tight piece of plastic over the bowl to cover it. Place the seafood bowl in the fridge for 24 h. 9. Get a small bowl: Combine the green onions, chopped jalapeno peppers, avocados, and diced tomato together. Mix them well. 10. Add the onion mix to the seafood bowl with some salt and pepper. Stir them well. Serve your soup with your favorite toppings. 11. Enjoy.

50

Warriors'

Seafood Soup

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 6 Calories 55 kcal Fat 1.1 g Carbohydrates 0.8g Protein < 9.8 g Cholesterol 63 mg Sodium 657 mg

Ingredients 2 (14.5 oz) cans chicken broth 2 (14.5 oz) cans beef broth 2 (10.5 oz) cans shrimp consommé 2 1/2 C. frozen shrimp, thawed

1 tsp fresh dill weed Salt and pepper to taste 2 tbsp sliced green onions

Directions 1. Place a soup pot over medium heat. Stir in it the chicken broth, beef broth and shrimp consommé. Cook them until they start simmering. 2. Pour the broth in a fine mesh sieve and strain it. Pour the broth back into the pot. Stir in the shrimp and dill, salt and pepper. 3. Serve your soup hot. 4. Enjoy.

Warriors' Seafood Soup

51

CHIPOTLE

Meets Southern Tacos

Prep Time: 10 mins Total Time: 46 mins Servings per Recipe: 4 Calories 264.1 Fat 12.3g Cholesterol 70.6mg Sodium 241.7mg Carbohydrates 17.9g Protein 21.4g

Ingredients Salsa 1 C. chopped plum tomato 1/2 C. chopped peeled avocado 5 tbsp lime juice 3 tbsp chopped green onions 3 tbsp chopped cilantro 3 tsp minced jalapeno peppers

Taco 1 lb. catfish fillet 2 garlic cloves, minced 4 corn tortillas 2 C. sliced curly leaf lettuce 1/4 C. crumbled feta cheese

Directions 1. To make the salsa: 2. Get a mixing bowl: Stir in it the tomatoes, avocado, 2 tbsp lime juice, onion, cilantro,2 tsp jalapeños, salt and pepper. 3. To make the sauce: 4. Get a small mixing bowl: Mix in it the garlic, 3 tbsp lime juice, and 1 tsp jalapeños. 5. To make the fish: 6. Lay the fish fillets in a greased baking dish. Spread over them half of the sauce mixture. 7. Cover the tortillas completely with a piece of foil. Place them in the oven and heat them for 16 min. 8. Place them aside. Heat the oven broiler. Place the fish pan in the oven and let it cook for 6 to 7 min. 9. Once the time is up, shred the fish fillets into bite size pieces. 10. Place 1/2 C. of lettuce in each tortilla, top them with the shredded fish, the avocado salsa and garlic sauce. 11. Garnish them with cheese. Serve your fish tacos right away. 12. Enjoy. 54

Chipotle Meets Southern Tacos

A Simple

Tuna Snack

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 12 Calories 163 kcal Fat 9.7 g Carbohydrates 12.6g Protein 6.1 g Cholesterol 36 mg Sodium 243 mg

Ingredients 1 1/2 C. water 3/4 C. uncooked long-grain white rice 1 tbsp vegetable oil 1 medium onion, diced 1 (6 oz.) can water packed tuna, drained and flaked 1/2 C. milk 3 tbsp self-rising flour 1 tbsp chopped fresh parsley

1 tsp white sugar 1 tsp white vinegar 1 tsp salt 1 tsp ground black pepper 2 large eggs 1 quart vegetable oil for frying

Directions 1. In a pan of boiling water, stir in the rice. 2. Reduce the heat and simmer, covered for about 20 minutes. 3. In a small pan, heat 1 tbsp of the oil on low heat and stir in the onion. Cook, covered for about 5 minutes. 4. In a large bowl, mix together the tuna, milk, flour, parsley, sugar, vinegar, salt, pepper, rice, onion, and eggs. 5. Make about 12 balls from the mixture. 6. In a large, heavy skillet, heat 1 quart oil and fry the tuna balls in batches till golden brown. 7. Transfer the balls onto paper towels lines plate to drain.

A Simple Tuna Snack

55

SATISFYING

Tuna Sandwich

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 3 Calories 333 kcal Fat 11.9 g Carbohydrates 32g Protein 24.5 g Cholesterol 158 mg Sodium 994 mg

Ingredients 1 (10.75 oz.) can condensed cream of mushroom soup 2 hard-cooked eggs, sliced 1 (6 oz.) can tuna, drained

6 slices whole wheat bread

Directions 1. 2. 3. 4.

56

Prepare the cream of mushroom soup according to the directions on the can. Stir in the canned tuna and egg slices and cook till heated completely. Meanwhile, toast the bread slices. Spread the tuna mixture over the toasted slices and serve.

Satisfying Tuna Sandwich

Tuna

and Onions

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 260 kcal Fat 1.6 g Carbohydrates 14.9g Protein 45 g Cholesterol 50 mg Sodium 89 mg

Ingredients 1 (6 oz.) can tuna 1/3 C. water 1 tsp onion powder 1 tsp garlic powder

1 onion, sliced into rings

Directions 1. In a medium pan, add the tuna and place the water over it. 2. Sprinkle with the onion powder and garlic powder and arrange the onion rings on top. 3. Simmer, covered for about 5 minutes.

Tuna and Onions

57

THURSDAY’S

Tuna

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 551 kcal Fat 24.7 g Carbohydrates 40g Protein 41.8 g Cholesterol 182 mg Sodium 418 mg

Ingredients 1/4 C. butter 2 tbsp all-purpose flour 2 C. milk 1/2 tsp dry mustard 1 C. shredded Cheddar cheese salt and pepper to taste 3 (7 oz.) cans tuna packed in water, drained 3 tbsp chopped fresh parsley

3 hard-cooked eggs, peeled and chopped 1 C. crushed plain potato chips 1 pinch paprika, for garnish 8 oz. fettuccini pasta

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a small skillet, melt the butter on low heat and stir in the flour till smooth. Cook, stirring continuously for about 1 minute. 3. Remove the pan from the heat and slowly, stir in the milk till smooth. Return the pan to heat and cook, stirring continuously for about 3 minutes. Remove from the heat and add the mustard powder and a little more than half of the Cheddar cheese and beat till melted. Season with the salt and pepper. 4. With a fork, flake the tuna and stir it into the sauce with the parsley and chopped egg. 5. Transfer the mixture into a 9-inch round cake pan. 6. In a bowl, mix together the potato chips and remaining Cheddar cheese. 7. Top the tuna mixture with the potato chips mixture evenly and lightly, sprinkle with the paprika. Cook in the oven for about 20 minutes. 8. Meanwhile in a large pan of lightly salted boiling water, cook the fettuccini pasta for about 8 minutes. Drain well. 9. Serve the tuna mixture over the fettucine. 58

Thursday’s Tuna

Creamy

Broccoli Dumplings

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 341 kcal Fat 16.6 g Carbohydrates 27.8g Protein 19.4 g Cholesterol 88 mg Sodium 929 mg

Ingredients 1 (6 oz.) can tuna, drained 1 egg 1 tsp dried parsley 1/2 C. shredded Cheddar cheese 1/2 tsp salt 1/2 tsp ground black pepper 1 (10.75 oz.) can condensed cream of broccoli soup

1 (12 fluid oz.) can evaporated milk 2 tsp chopped pimento 1 (8 oz.) package refrigerated crescent rolls

Directions 1. 2. 3. 4.

Set your oven to 375 degrees F before doing anything else. In a bowl, mix together the tuna, egg, parsley, cheese, salt and pepper. In another bowl, mix together the soup, milk, and pimentos together. Flatten the crescent rolls one at a time and place a small amount of the tuna mixture over each roll. 5. Fold over and seal the edges. 6. Arrange the stuffed crescent rolls in a baking dish and top with the soup and milk mixture evenly. 7. Cook in the oven for about 30 minutes.

Creamy Broccoli Dumplings

59

HOW TO MAKE

a Tuna Melt

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 8 Calories 483 kcal Fat 27.7 g Carbohydrates 34.1g Protein 24.5 g Cholesterol 41 mg Sodium 716 mg

Ingredients 1 (1 lb.) loaf French bread 1 small sweet onion, peeled and diced 1 (12 oz.) can tuna, drained 2 C. mozzarella cheese, shredded

1 C. mayonnaise

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a bowl, add the sweet onion, drained tuna, mozzarella and mayonnaise and mix till well combined. 3. Spread the tuna mixture over the French bread slices to form a sandwich. 4. Arrange the sandwiches onto a cookie sheet. 5. Cook in the oven for about 10 minutes.

60

How to Make a Tuna Melt

Milanese Tuna

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 607 kcal Fat 25.4 g Carbohydrates 69.6g Protein 27.5 g Cholesterol 35 mg Sodium 853 mg

Ingredients 3 tbsp olive oil 1 clove garlic, sliced 1 white onion, diced 2 (6 oz.) cans tuna in olive oil 1 (6 oz.) can pitted black olives, drained and chopped 1 (15 oz.) can garbanzo beans, drained and rinsed

1 C. water 1/2 tsp garlic salt 1/2 tsp ground black pepper 1 lb. penne pasta 1/4 C. grated Romano cheese

Directions 1. In a large pan, heat the olive oil on medium heat and sauté the garlic till golden. 2. Stir in onion and water and cook till onion becomes tender. 3. Stir in the tuna with its oil, olives, beans, garlic salt and pepper and reduce the heat to medium-low. 4. Simmer, covered while pasta is cooking. 5. In a large pan of lightly salted boiling water, cook the egg noodles for about 8-10 minutes. 6. Drain well. 7. Add the pasta into the tuna mixture and toss to coat well. 8. Top with the Romano cheese and serve.

Milanese Tuna

61

SIMPLEST

Tuna Cheddar French Onion Bake

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 469 kcal Fat 28.5 g Carbohydrates 37.1g Protein 12.8 g Cholesterol 24 mg Sodium 708 mg

Ingredients 3 C. cooked macaroni 1 (6 oz.) can tuna, drained 1 (10.75 oz.) can condensed cream of chicken soup

1 C. shredded Cheddar cheese 1 1/2 C. French fried onions

Directions 1. 2. 3. 4. 5. 6.

64

Set your oven to 350 degrees F before doing anything else. In a 9x13-inch baking dish, add the macaroni, tuna and soup and mix till well combined. Sprinkle with the cheese. Cook in the oven for about 25 minutes. Top with the fried onions and cook in the oven for about 5 minutes. Serve hot.

Simplest Tuna Cheddar French Onion Bake

6 Ingredient

Tuna Dinner

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 470 kcal Fat 23.1 g Carbohydrates 45.6g Protein 20.5 g Cholesterol 78 mg Sodium 551 mg

Ingredients 1 (8 oz.) package egg noodles 1 tbsp vegetable oil 1 onion, chopped 1 (6 oz.) can tuna, drained

1 (10.75 oz.) can condensed cream of mushroom soup 1 (8 oz.) container sour cream

Directions 1. In a large pan of lightly salted boiling water, cook the egg noodles for about 8-10 minutes. 2. Drain well. 3. In a large skillet, heat the oil on medium heat and sauté the onion till browned. 4. Stir in the tuna, mushroom soup and sour cream and cook till heated completely. 5. Stir in the cooked egg noodles and serve.

6 Ingredient Tuna Dinner

65

TUNA

Steaks 101

Prep Time: 10 mins Total Time: 51 mins Servings per Recipe: 4 Calories 200 kcal Fat 7.9 g Carbohydrates 3.7g Protein 27.4 g Cholesterol 51 mg Sodium 945 mg

Ingredients 1/4 C. orange juice 1/4 C. soy sauce 2 tbsp olive oil 1 tbsp lemon juice 2 tbsp chopped fresh parsley 1 clove garlic, minced

1/2 tsp chopped fresh oregano 1/2 tsp ground black pepper 4 (4 oz.) tuna steaks

Directions 1. In a large non-reactive dish, add the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano and pepper and mix till well combined. 2. Add the tuna steaks and coat with the mixture generously. 3. Refrigerate, covered for at least 30 minutes. 4. Set your grill for high heat and lightly, grease the grill grate. 5. Cook the tuna steaks on grill for about 5-6 minutes. 6. Flip the steaks and coat with the marinade. 7. Cook on the grill for about 5 minutes.

66

Tuna Steaks 101

Shibuya Terminal Tuna

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 4 Calories 551 kcal Fat 41.6 g Carbohydrates 12.9g Protein 30.7 g Cholesterol 51 mg Sodium 2803 mg

Ingredients 1 C. teriyaki sauce 3/4 C. olive oil 2 tbsp minced garlic 1 tsp ground black pepper

4 (4 oz.) fillets yellowfin tuna

Directions 1. 2. 3. 4. 5. 6. 7.

In a large resealable plastic bag, mix together the teriyaki sauce, oil, garlic and pepper. Add the tuna fillets and seal the bag with as little air in it as possible. Shake well to coat the tuna fillets with marinade. Refrigerate to marinade for about 30 minutes. Set your outdoor grill for high heat and lightly, grease the grill grate. Remove the tuna from marinade. Cook the tuna fillets on grill for about 3-5 minutes per side.

Shibuya Terminal Tuna

67

HOW TO MAKE

Tuna

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 2 Calories 367 kcal Fat 29.3 g Carbohydrates 2.4g Protein 24.2 g Cholesterol 147 mg Sodium 284 mg

Ingredients 1 (5 oz.) can tuna packed in water, drained 1 egg 1/2 stalk celery, chopped 2 tbsp mayonnaise 2 tbsp chopped walnuts

2 tbsp chopped fresh parsley 1 tsp chopped fresh dill 1 tbsp butter 1/4 C. shredded Cheddar cheese

Directions 1. In a bowl, add the tuna, egg, celery, mayonnaise, walnuts, parsley and dill and mix till well combined. 2. Make 2 equal sized patties from the mixture. 3. In a skillet, melt the butter on medium heat and cook the patties for about 2-3 minutes. 4. Flip the patties and top each with the Cheddar cheese. 5. Cook for about 2-3 minutes more.

68

How to Make Tuna

Gourmet Tuna

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 263 kcal Fat 10.8 g Carbohydrates 13.6g Protein 26.9 g Cholesterol 118 mg Sodium 207 mg

Ingredients 2 (6 oz.) cans tuna, drained 2 eggs 1/2 C. bread crumbs 1/2 C. chopped onion 1/2 C. chopped celery 1 1/2 tbsp prepared horseradish

1 tbsp lemon juice 1 clove garlic, minced 1/4 tsp ground black pepper 2 tbsp vegetable oil

Directions 1. In a bowl, add the tuna, eggs, bread crumbs, onion, celery, horseradish, lemon juice, garlic and black pepper and mix till well combined. 2. Make 4 equal sized patties from the mixture. 3. In a skillet, heat the oil on medium heat and cook the patties for about 5 minutes from both sides.

Gourmet Tuna

69

TUNA

and Potatoes

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 5 Calories 435 kcal Fat 35.8 g Carbohydrates 17.9g Protein 10.3 g Cholesterol 23 mg Sodium 331 mg

Ingredients 1 (6 oz.) can tuna, drained 1 C. shredded carrot 1 C. diced celery 1/4 C. minced onion

3/4 C. mayonnaise 1/2 (9 oz.) can shoestring potatoes

Directions 1. In a bowl, break the tuna in pieces. 2. Add the carrot, celery, onion and mayonnaise and stir to combine. 3. While serving, fold in the shoestring potatoes.

70

Tuna and Potatoes

Pepper

and Coconut Tuna

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 120 kcal Fat 5.6 g Carbohydrates 3.5g Protein 14.4 g Cholesterol 26 mg Sodium 148 mg

Ingredients 8 oz. ice-cold sushi-grade yellowfin tuna steak, diced 1/4 C. coconut milk 2 tbsp chopped cashews 2 tbsp sliced red onion 1 tbsp minced serrano pepper

1 tbsp torn cilantro leaves 2 tsp grated fresh ginger salt to taste 1 lime, juiced 1 pinch red pepper flakes

Directions 1. In a bowl, add the tuna, 1/2 of the coconut milk, cashews, red onion, Serrano pepper, cilantro, ginger, salt and lime juice and stir till well combined. 2. Drizzle in the remaining coconut milk till desired consistency is achieved. 3. Transfer the tartare into a bowl and serve with a sprinkling of the red pepper flakes.

Pepper and Coconut Tuna

71

TUNA

Breakfast

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 1 Calories 833 kcal Fat 47.1 g Carbohydrates 33.2g Protein 66.3 g Cholesterol 133 mg Sodium 1098 mg

Ingredients 1 (6 oz.) can chunk light tuna, drained 2 tbsp mayonnaise 1 tsp Dijon mustard 1 bagel, split and toasted

1/2 C. shredded Cheddar cheese

Directions 1. Set your oven to 300 degrees F before doing anything else. 2. In a bowl, add the tuna, mayonnaise and mustard and with a fork, mash till well combined. 3. Spread tuna mixture over each bagel half evenly and sprinkle with the shredded Cheddar cheese. 4. Arrange the bagel halves onto a baking sheet. 5. Cook in the oven for about 5 minutes.

74

Tuna Breakfast

Mexico City Sandwich

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 5 Calories 477 kcal Fat 19.3 g Carbohydrates 52.3g Protein 24 g Cholesterol 26 mg Sodium 1090 mg

Ingredients 1 (1 lb.) loaf French bread 10 oz. ahi (yellowfin) tuna, sushi-grade sliced 1 inch long and 1/8 inch thick 1/4 C. onion, cut into 1/8-inch dice 2 tbsp capers, drained 3 oz. olive oil

3 tbsp fresh lemon juice 1 tsp kosher salt 1/4 tsp freshly ground black pepper

Directions 1. Cut the French bread into 1/4 inch thick slices and keep aside. 2. In a flat nonreactive dish, arrange the tuna slices in a single layer and top with the onion and capers. 3. Drizzle with the olive oil and lemon juice and sprinkle with the kosher salt and black pepper. 4. Serve tuna slices over French bread slices.

Mexico City Sandwich

75

CHEDDAR

Maple Maple and Onion Tuna

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 649 kcal Fat 30.1 g Carbohydrates 49.3g Protein 43.3 g Cholesterol 102 mg Sodium 1088 mg

Ingredients 2 tbsp butter 1/2 large sweet red onion, thinly sliced 1 tbsp maple syrup 2 (6 oz.) cans tuna, drained 2 tbsp creamy salad dressing (such as Miracle Whip(R)) salt and ground black pepper to taste

1 (12 oz.) loaf Italian olive bread 8 oz. shredded Cheddar cheese

Directions 1. In a small frying pan, melt the butter on medium heat and sauté the onion for about 3 minutes. 2. Reduce the heat to medium-low and stir in the maple syrup. 3. Cook for about 7-10 minutes. 4. Set your oven to the broiler and arrange oven rack about 8-inches from the heating element. 5. In a bowl, mix together the tuna, salad dressing, salt and pepper. 6. Slice the bread loaf in half horizontally, then halve both pieces lengthwise, making four equal pieces. 7. Arrange the bread pieces, crust-side down onto a baking sheet. 8. Place the tuna mixture over bread pieces, followed by the onion and Cheddar cheese evenly. 9. Cook under the broiler for about 5 minutes.

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Cheddar Maple and Onion Tuna

Simply

Thyme and Tuna with Sea Salt

Prep Time: 10 mins Total Time: 1 d 1 h 20 m Servings per Recipe: 2 Calories 608 kcal Fat 36 g Carbohydrates 1.3g Protein 66.5 g Cholesterol 109 mg Sodium 271 mg

Ingredients 2 (10 oz.) thick-cut ahi tuna steaks 2 cloves garlic, bruised 6 sprigs fresh thyme 1 pinch red pepper flakes

2 C. olive oil sea salt to taste

Directions 1. Keep the tuna in room temperature for about 10-15 minutes. 2. In a heavy skillet, place the garlic, thyme, and red pepper flakes and pour the olive oil on top. 3. Cook on medium heat for about 5-10 minutes. 4. Gently, place the tuna in hot oil and reduce the heat to low. 5. Cook for about 5-7 minutes, spooning oil over the top of the steaks continuously. 6. Remove from the heat and arrange the steaks into a baking dish. 7. Place the hot oil and herbs over the steaks and keep aside to in the room temperature. 8. With a plastic wrap, cover the baking dish tightly and refrigerate for about 24 hours. 9. Remove the tuna steaks from the oil and serve with a sprinkling of the sea salt.

Simply Thyme and Tuna with Sea Salt

77

SMOKY

Tuna

Prep Time: 5 mins Total Time: 31 mins Servings per Recipe: 2 Calories 287 kcal Fat 4.7 g Carbohydrates 4.3g Protein 54.4 g Cholesterol 102 mg Sodium 1000 mg

Ingredients 2 (8 oz.) fresh tuna steaks 1 tsp vegetable oil 2 tbsp soy sauce 2 tbsp seasoned rice vinegar 1 tbsp finely grated raw horseradish root 4 cherry tomatoes, sliced

1/2 tsp hot chili paste (such as sambal oelek) 1 tbsp minced green onion

Directions 1. Set your outdoor grill for medium-high heat and lightly, grease the grill grate. 2. Coat the tuna steaks with vegetable oil lightly. 3. In a bowl, add the soy sauce, rice vinegar, horseradish, cherry tomatoes and hot chili paste and mix till well combined. 4. Keep aside for about 20 minutes. 5. Arrange the tuna steaks over the hottest part of the grill and cook for about 3 minutes from both sides. 6. In a serving plate, place the steaks and pour the soy sauce mixture on top. 7. Serve with a garnishing of the green onion.

78

Smoky Tuna

Party-Time Tuna

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 12 Calories 153 kcal Fat 8.1 g Carbohydrates 11.8g Protein 7.2 g Cholesterol 11 mg Sodium 249 mg

Ingredients 1/3 C. gyoza dipping sauce 2 tsp granulated sugar 1 clove garlic, minced 1/2 tsp sesame oil 1/4 tsp crushed red pepper flakes 1 sheet frozen puff pastry, thawed 1 tbsp all-purpose flour

2 (5 oz.) cans Bumble Bee(R) Solid White Albacore Tuna in Water, drained 1/3 C. finely diced fresh mango 1 tbsp chopped green onion 2 tbsp minced green bell pepper 1/2 tbsp toasted sesame seeds (optional)

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a small pan, mix together the gyoza dipping sauce, sugar, garlic, toasted sesame oil and red pepper flakes on medium heat and cook till the mixture reduces to half. 3. Remove from the heat and keep aside. 4. Place the defrosted puff pastry sheet onto a lightly floured smooth surface. 5. Dust the top of the puff pastry sheet with the flour and roll into an 11 x 13-inch rectangle. 6. Cut the pastry sheet into 24 equal size rectangles by cutting the 11-inch dimension into 4 equal strips, and then cutting the 13-inch dimension into 6 equal strips. 7. Arrange each rectangle over the hole of a mini muffin cup and push the middle of the dough down into the muffin cup to form a cup. 8. Cook in the oven for about 8 minutes. 9. Remove from the oven and with a fork, punch down the puffed up middle portion of the pastry cup. 10. Cook in the oven for about 3 minutes. 11. Remove from the oven and with a fork, punch down the centers again, forming a nice hole for the filling. Party-Time Tuna

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12. Keep aside to cool completely before removing from the muffin tin. 13. In a medium bowl, add the tuna, mango and sweet bell pepper and gently, toss to combine. 14. With a small spoon, fill each puff pastry cup with the tuna filling and drizzle the reserved sauce on top. 15. Serve with a garnishing of the chopped green onions and toasted sesame seeds.

80

American

Seafood Bisque

Prep Time: 35 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 205 kcal Fat 10.4 g Carbohydrates 9g Protein 9.7 g Cholesterol 27 mg Sodium 343 mg

Ingredients 2 lb. mussels, cleaned and debearded 1 1/4 C. white wine 1 1/2 C. water 3 tbsp butter 1 tbsp olive oil 1 onion, chopped 1 clove garlic, crushed 1 leek, bulb only, chopped 1/2 tsp fenugreek seeds, finely crushed 1 1/2 tbsp all-purpose flour

6 saffron threads 1 1/4 C. chicken broth 1 tbsp chopped fresh parsley salt and pepper to taste 2 tbsp whipping cream

Directions 1. In a small bowl, mix together saffron threads and 1 tbsp of the boiling water. 2. In a large pan, add the mussels, water and wine and cook, covered for about 6-7 minutes, shaking the pan occasionally. 3. Remove from the heat and discard any unopened mussels. 4. Through a fine sieve, strain the liquid and keep aside. 5. In a pan, melt the butter and oil and sauté the onion, fenugreek, leek and garlic for about 5 minutes. 6. Stir in the flour and cook for about 1 minute. 7. Add about 2 1/2 C. of the strained liquid, broth and saffron mixture and bring to a boil. 8. Simmer, covered for about 15 minutes. 9. Meanwhile remove the mussels from the shells, keeping 8 still in the shells. 10. Add all the mussels in the broth mixture with the remaining ingredients and cook for about 2-3 minutes. American Seafood Bisque

81

MONDAY’S

Scallop Dinner

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 2 Calories 368 kcal Fat 26.5 g Carbohydrates 16.7g Protein 15.6 g Cholesterol 26 mg Sodium 888 mg

Ingredients 1 shallot, sliced crosswise 1 tsp olive oil 1 pinch salt 1/4 C. finely chopped pineapple 1 tbsp freshly grated ginger 1 tbsp lemon grass, finely chopped 1 tsp cilantro, finely chopped 1 tsp honey 1 tsp apple cider vinegar 1/2 tsp sesame seeds

1/8 tsp red pepper flakes 4 tsp extra-virgin olive oil salt, to taste 1/2 lb. French style green beans, trimmed 2 tbsp safflower oil 4 large sea scallops

Directions 1. In a skillet, heat 1 tsp of the olive oil on medium heat and sauté the shallot and 1 pinch of salt for about 5 minutes. 2. Transfer the shallot into a large bowl with the pineapple, ginger, lemon grass, cilantro, honey, vinegar, sesame seeds, red pepper flakes, extra virgin olive oil and salt and mix well. 3. Arrange a steamer basket into a pan of water, just below the bottom of the steamer. 4. Cover the pan and bring to a boil over high heat. 5. Add the green beans and steam, covered for about 2-6 minutes. 6. Drain well and immediately place in the bowl of ice water for several minutes to stop the cooking process. 7. Drain well and keep aside. 8. Pat dry the scallops completely. 9. In a large skillet, heat the safflower oil on high heat and sear the scallops for about 1 minute. 84

Monday’s Scallop Dinner

10. Flip the scallop and cook for about 90 seconds. 11. Transfer the scallops into a latter. 12. Add the green beans into the still-hot skillet and toss for about 1 minute. 13. Serve the scallops over green beans and top with the pineapple salsa.

85

SEATTLE

Paella

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 2 Calories 400.9 Cholesterol 61.8mg Sodium 928.6mg Carbohydrates 9.9g Protein 22.9g

Ingredients 2 C. chicken broth 3/4 C. dry white wine 1/2 tsp saffron thread 3 tbsp olive oil 6 oz. thin spaghetti, broken into 2-inch lengths 6 large shrimp, shelled

6 large sea scallops 6 clams, scrubbed 4 oz. frozen artichoke hearts, thawed 1 tsp chives

Directions 1. Set your oven to 400 degrees F before doing anything else and arrange a rack in the middle of the oven. 2. In a pan, heat the broth and wine and stir in the saffron. 3. Keep the pan on low heat. 4. In an ovenproof skillet, heat the oil on medium-high heat and stir fry the pasta for about 2 minutes. 5. Add the hot broth and simmer for about 5 minutes. 6. Insert the seafood into the pasta mixture and cook the mix in the oven for about 20 minutes. 7. Serve hot with a garnishing of chives.

86

Seattle Paella

Cast Iron Catfish

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 3 Calories 1669.8 Fat 142.2g Cholesterol 144.2mg Sodium 1126.3mg Carbohydrates 84.3g Protein 17.2g

Ingredients 6 medium catfish fillets 2 C. flour, divided 1/2 C. yellow cornmeal 1/4 tsp garlic salt 1/2 tsp dried thyme 2 tbsp lemon juice 1 tsp table salt 1/2 tsp baking soda

1/2 tsp dried fennel 2 large eggs 1 C. buttermilk 2 C. Crisco shortening

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Pat the fish fillets dry. Dust them with 1 C. of flour then let them sit for 60 min. Place a pan over medium heat. Heat in it the shortening. Get a mixing bowl: Whisk in it the eggs with buttermilk and lemon juice. Get a shallow plate: Mix the remaining flour with cornmeal, garlic salt, thyme, table salt, baking soda, and fennel. Submerge the fish fillets in the eggs mixture then coat them with the flour mix. Place the fillets in the hot pan. Cook them for 3 to 5 min on each side until they become golden brown. Drain the fish fillets then serve them with your favorite toppings. Enjoy.

Cast Iron Catfish

87

OVEN FRIED

Catfish

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 4 Calories 586.1 Fat 34.3g Cholesterol 205.8mg Sodium 554.0mg Carbohydrates 24.5g Protein 43.3g

Ingredients 1/2 C. sliced almonds 1/4 tsp black pepper 1 tbsp instant minced onion 2 lbs. catfish fillets 1 egg 1/2 C. milk 1 tsp Cajun spices

1/4 C. butter, melted 1 C. dry breadcrumbs

Directions 1. 2. 3. 4. 5. 6. 7. 8.

88

Before you do anything, preheat the oven to 500 F. Slice the fish fillets into medium sized pieces. Get a mixing bowl: Mix the egg with milk, Cajun spice, onion black pepper and salt. Get a plate: Spread in it the breadcrumbs with almonds. Submerge the fish pieces in the milk mixture the coat them with the breadcrumbs mix. Lay them on a greased baking sheet. Drizzle the melted butter on top. Place the fish pan in the oven and let it cook for 11 to 13 min. Serve them warm. Enjoy.

Oven Fried Catfish

Catfish

Prep Time: 10 mins

Saturdays

Total Time: 40 mins Servings per Recipe: 4 Calories 290.8 Fat 11.9g Cholesterol 141.6mg Sodium 190.9mg Carbohydrates 14.1g Protein 29.7g

Ingredients 4 (6 oz.) catfish fillets 1 C. crushed hot jalapeno potato chips (or any spicy chips) 3 dashes black pepper 1/4 tsp garlic powder

1/4 tsp paprika 1/2 C. flour 1 egg, beaten 3 tbsp milk

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Clean the fish fillets with some water and pat them dry. 3. Get a plate; combine on it the crushed potato chips, black pepper, garlic powder, paprika or ancho, and flour. 4. Get a mixing bowl: Whisk the milk with an egg. 5. Coat a baking sheet with some oil. Season the fish fillets with some salt and pepper. 6. Submerge the fish fillets in the milk mixture the coat them with the chips mixture. 7. Lay them on the greased baking pan. Place it in the oven and let them cook for 32 to 36 min. 8. Serve your crunchy fillets warm with your favorite toppings. 9. Enjoy.

Catfish Saturdays

89

THIBEDEOUX

Chowder

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 361.0 Fat 20.1g Cholesterol 82.6mg Sodium 721.1mg Carbohydrates 20.0g Protein 24.3g

Ingredients 2 tbsp butter 1/2 small onion, chopped 1 (14 oz.) cans chicken broth 1 C. water 1/2 C. chopped celery 1 C. sliced baby carrots 2 medium potatoes, cubed 3 C. milk, divided 1/3 C. flour

1 tsp celery salt 1 tsp salt 1/2 tsp ground pepper 1 1/2 lbs. catfish fillets, cut into pieces 1 1/2 C. shredded cheddar cheese

Directions 1. Place a large soup pot over medium heat. Heat in it the butter. Cook in it the onion for 3 min. 2. Stir in the water with broth, potatoes, carrots and celery. Let them cook for 11 min. 3. Get a mixing bowl: Mix in 1 1/2 C. of milk and all of flour until no lumps are found. 4. Stir the mixture into the pot. 5. Get a mixing bowl: Stir in it the milk, celery salt, salt, and pepper. Add it to the pot and let them cook for 12 min. 6. Add the catfish to the soup and let them cook for 6 min. Stir in the cheddar cheese and let them cook for an extra 6 min. 7. Adjust the seasoning of your chowder then serve it hot. Garnish it with some shredded cheese. 8. Enjoy.

90

Thibedeoux Chowder

A Baton

Rouge Fish Fry

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 195.9 Fat 15.1g Cholesterol 36.9mg Sodium 74.0mg Carbohydrates 1.9g Protein 13.1g

Ingredients 1 lb. catfish fillet 1 tbsp lemon juice 2 tbsp olive oil 1 tbsp Cajun seasoning 1 tsp thyme

1/3 C. pecans, chopped 2 tbsp parmesan cheese, grated 1 tbsp dry breadcrumbs 1 tbsp parsley, chopped

Directions 1. 2. 3. 4. 5.

Before you do anything, preheat the oven to 425 F. Grease a baking pan with a cooking spray. Place it aside. Get a mixing bowl: Mix the oil, Cajun seasoning, lemon juice and thyme. Coat the fish fillets with half of the Cajun mixture. Get a mixing bowl: Mix in it the breadcrumbs, chopped pecans, parsley, parmesan cheese and the remaining half of the Cajun mixture. 6. Spoon the mixture over the fish fillets and spread it. Place the pan in the oven and let them cook for 11 to 16 min. 7. Serve your crusted fish fillets hot. 8. Enjoy.

A Baton Rouge Fish Fry

91

FLAME BROILED

Catfish at Home

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 6 Calories 177.1 Fat 9.8g Cholesterol 14.8mg Sodium 614.6mg Carbohydrates 17.8g Protein 5.4g

Ingredients 3 C. corn flakes cereal, crushed 2/3 C. grated parmesan cheese 1 tsp paprika 1/2 tsp salt 1/2 C. mayonnaise 1 tsp Worcestershire sauce catfish fillet 1 1/2 tsp Cajun seasoning vegetable oil cooking spray

3 tbsp chopped parsley lemon wedge

Directions 1. Before you do anything, preheat the oven broiler. 2. Get a mixing bowl: Mix the cereal with parmesan cheese, paprika and salt. 3. Season the catfish fillets and season them with Cajun seasoning. Coat them with the cereal mixture. 4. Lay the fish fillets on a foil lined up rack. Spray them with a cooking spray. 5. Place it in the oven and let them cook for 6 to 7 min. 6. Serve your fish fillets hot right away with your favorite toppings. 7. Enjoy.

94

Flame Broiled Catfish at Home

Roasted

Nutty Dijon Catfish

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 279.8 Fat 18.2g Cholesterol 74.7mg Sodium 168.7mg Carbohydrates 3.2g Protein 25.9g

Ingredients 4 catfish fillets 2 -3 tbsp Dijon mustard 4 lemon wedges 2 tbsp chives, chopped 1/3 C. pecan halves, toasted, chopped

salt and pepper

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven broiler. Set the oven rack, 6 inches away from the oven broiler. Sprinkle some salt and pepper all over the fish fillets. Place them on a baking pan. Spread on top of them the mustard. Place the fillets pan in the oven. Let them cook for 6 min. 5. Sprinkle the chives and pecans on top. Serve them right away. 6. Enjoy.

Roasted Nutty Dijon Catfish

95

JAMAICAN

Catfish

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 281.5 Fat 12.9g Cholesterol 74.7mg Sodium 332.1mg Carbohydrates 13.1g Protein 26.9g

Ingredients 4 catfish fillets 2 tbsp low-fat margarine 1/4 C. green pepper, chopped 4 tbsp onions, chopped 1/4 C. chopped almonds 1/2 C. fresh breadcrumb 1/4 tsp oregano 4 tbsp lime juice 1 tbsp coriander, chopped

1/4 tsp salt 2 C. water 2 cloves garlic, crushed 1 bay leaf 1 tsp red pepper flakes lime peel

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Place a pan over medium heat. Heat in it the butter. Cook in it 2 tbsp of green onion with green pepper. 3. Let them cook for 3 min. Stir in the almonds with breadcrumbs, oregano, 1 tbsp of lime juice, coriander and salt. 4. Combine them well and cook them for 1 min to make the filling. Turn off the heat. 5. Lay the catfish fillets on a baking tray. Divide the filling between the fish fillets and roll and secure them with a toothpick. 6. Get a casserole dish. Stir in it 2 tbsp of onion, water, garlic, bay leaf, red pepper and remaining 3 tbsp lime juice. 7. Spread the mixture in the casserole dish. Place the fish rolls on top of it. 8. Place the catfish casserole in the oven. Let them cook for 32 to 36 min. 9. Serve your catfish casserole warm with some rice. 10. Enjoy.

96

Jamaican Catfish

Japanese Inspired Ginger Catfish

Prep Time: 12 mins Total Time: 19 mins Servings per Recipe: 4 Calories 278.9 Fat 16.6g Cholesterol 79.9mg Sodium 534.5mg Carbohydrates 2.1g Protein 28.3g

Ingredients 1/2 C. chopped green onion 1 tbsp vegetable oil 1/4 tsp ground ginger 1 tsp cornstarch 2 tbsp water 1 C. chicken broth 1 tbsp soy sauce

1 tbsp white wine vinegar 1/8 tsp cayenne pepper 4 (6 oz.) catfish fillets

Directions 1. Get a microwave safe bowl: Stir in it the onion with ginger and oil. 2. Cook them on high for 1 min 30 sec on high. 3. Get a microwave safe bowl: Whisk in it the water with cornstarch until no lumps are found. 4. Stir in the broth, soy sauce, vinegar and cayenne. Fold the cooked onion mixture into the batter. 5. Place the bowl in the microwave and cook them for 4 min on high. Stir them each minute. 6. Get a microwave safe dish. Lay in it the fish fillet. Pour the onion sauce all over them. 7. Place the casserole in the microwave and cook everything for 6 min on high. 8. Enjoy.

Japanese Inspired Ginger Catfish

97

ANAHEIM

Fish Soup

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 134 Fat 3.5 g Cholesterol 0 mg Sodium 895.5 mg Carbohydrates 20.9 g Protein 6g

Ingredients 1 C. onion, chopped 2 medium tomatoes, peeled, seeded and chopped 2 Anaheim chilies, seeded, deveined and cut into strips 1 jalapeno pepper, seeded, and deveined and minced 2 medium potatoes, peeled and cut into 1-inch cubes 3 garlic cloves, minced 1 tsp cumin seed

1 lb fish, cut into small pieces 1⁄3 C. cilantro, chopped 1 tsp oregano 6 tbsp lime juice 4 C. chicken broth 1 tsp salt 1 tsp pepper 2 bay leaves 1 tbsp olive oil Water

Directions 1. Place the cumin seeds in a mortar and crush them. Combine in the garlic and chopped jalapeño. Press them until they make a paste. Stir into them a splash of water. 2. Place a soup pot over medium heat. Heat the oil in it. Cook in it the onion for 3 min. Stir in the peppers with onion and cook them for 4 min. 3. Stir in the remaining 4. Ingredients except for the cilantro and seafood Cook the soup until it starts boiling. Put on the lid and cook the soup for 42 min. 5. Once the time is up, add the cilantro with dish and cook them for 22 min. serve your soup hot. 6. Enjoy.

98

Anaheim Fish Soup

Basil

Prep Time: 30 mins

Calamari Soup

Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 593.9 Fat 40.2 g Cholesterol 193.9 mg Sodium 1122 mg Carbohydrates 23 g Protein 35.5 g

Ingredients

Directions

4 tbsp olive oil 1⁄4 C. chopped fennel 3 tbsp chopped yellow onions 3 tbsp minced 3 garlic cloves, minced 1⁄4 C. dry white wine 1 (28 oz) can crushed tomatoes 2 tbsp minced flat leaf parsley 1 tsp crushed red pepper flakes 1 C. bottled clam juice 1 C. water Salt & freshly ground black pepper 1⁄2 C. unsalted butter 8 oz Prince Edward Island mussels 8 oz littleneck clams 8 oz white fish fillets, cut into chunks 4 oz cleaned calamari, cut into 1-inch wide rings 4 oz large shrimp, peeled and deveined, tails on 2 tbsp minced fresh basil Fennel leaves (to garnish)

1. Place a large soup pot over medium heat. Heat in it 2 tbsp of olive oil Cook in it the fennel, onion, 2. , and garlic for 6 min 3. Add the wine, then the tomatoes, parsley, red pepper flakes, clam juice, and water, a pinch of salt and pepper. Cook the soup over high heat until it starts boiling. 4. Lower the heat and cook the soup for 32 min. add the butter then stir the soup until it melts. 5. Place a skillet over medium heat. Heat 2 tbsp of olive oil in it. Cook in it the clams and mussels for 5 min. 6. Stir in the fish, calamari, and shrimp, and sprinkle with salt and pepper. Cook them for 4 min and remove the mussels and clams that stayed closed. 7. Stir in 1 C. of tomato and cook them for 6 min. Place the seafood mix to the soup pot and cook them for 4 min. serve your soup hot with some basil on top. 8. Enjoy.

Basil Calamari Soup

99

ACHIOTE

Crab Soup

Prep Time: 1 hr Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 823.5 Fat 20.8 g Cholesterol 160.5 mg Sodium 1055 mg Carbohydrates 118.2 g Protein 43 g

Ingredients

Directions

2 lbs crab 4 tbsp margarine 1 tomato (chopped) 1 onion (chopped) 1 green pepper (chopped) 2 chicken bouillon cubes 1 tsp spices 1⁄2 C. cilantro 1⁄4 C. parsley Water Salt 2 shrimp bouillon cubes 1 tsp Worcestershire sauce 2 tsp achiote powder 3 chayotes 3 yucca root 4 plantains 1 lb shrimp 1 lb conch 1 lb fish (fillet of your choice) 2 C. coconut milk 2 tbsp sugar 2 C. rice Lime Avocado (optional) Tortilla

1. Clean the crab and place it in a large pot with margarine, green peppers, tomatoes, and onions, one cube of chicken bouillon, cilantro, parsley, and some spices. 2. Add enough hot water to fill 1/3 of the pot then season it with some salt and stir them well. 3. Stir in the shrimp bullion, another cube of chicken bouillon, the Worcestershire Sauce, and achiote powder. 4. Chop the chayote and slice the yuccas, cut each plantain into 5 chunks. Stir them into the soup. Cook the soup until it start boiling and keep it boiling until the veggies become soft. 5. Stir in the shrimp with fish, coconut milk, conch and coconut milk. 6. Lower the heat and cook the soup for 22 min. Serve it warm with some fresh lime, white rice and enjoy.

100

Achiote Crab Soup

Classy

Oregano Seafood Soup

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 400.5 Fat 16.1 g Cholesterol 188 mg Sodium 1367.8 mg Carbohydrates 16.1 g Protein 37 g

Ingredients 1⁄4 C. olive oil 1 1⁄4 C. onions, chopped 2 tbsp garlic, chopped 4 tsp oregano, dried 1 1⁄2 tsp fennel seeds, dried 2 cans diced tomatoes 20 oz bottled clam juice 6 1⁄2 oz minced clams 1 C. dry white wine

1 lb shrimp, shelled 6 oz crabmeat 2 tbsp dried basil 1⁄8 tsp cayenne pepper

Directions 1. Place a large saucepan over medium heat. Heat the oil in it. Cook in it the onions, garlic, oregano and fennel for 3 min. 2. Stir in the tomatoes, clam juice, wine and liquid from canned clams. Cook the soup for 16 min. Stir in the shrimp, clams, and crab meat. 3. Cook the soup over medium heat for 3 min. Stir in the basil with cayenne pepper, a pinch of salt and pepper. Cook the soup for another 3 min. 4. Serve your soup warm. 5. Enjoy.

Classy Oregano Seafood Soup

101

ROYAL ASIAN

Seafood Soup

Prep Time: 20 mins Total Time: 42 mins Servings per Recipe: 6 Calories 365.8 Fat 21.5 g Cholesterol 312 mg Sodium 634.6 mg Carbohydrates 10.9 g Protein 33 g

Ingredients 400 g king prawns, uncooked 500 g squid 2 liters water 2 tbsp oil 1 small onion, finely chopped 3 tsp grated fresh ginger 3 garlic cloves, crushed 1 stalk fresh lemongrass, finely chopped 1⁄4 tsp turmeric 2 tsp sweet chili sauce 2 tbsp oyster sauce

1⁄3 C. lime juice 4 dried kaffir lime leaves 1⁄2 tsp cumin seed 400 ml coconut milk 1 tbsp raw sugar 300 g white fish fillets, chopped 1⁄4 C. fresh coriander, leafs

Directions 1. Remove the heads of the prawns and place them aside. Discard their shells. Cut the squid into small pieces or strips. 2. Place the stock with prawn heads in a large soup pot over medium heat. Cook them until they start boiling. 3. Lower the heat and remove the cover. Coo them for 32 min. Place the stock mix aside to lose heat then discard the prawn shells and strain it. 4. Place a large skillet over medium heat. Heat the oil in it. Cook in it the onion, ginger, garlic, lemongrass and sauces for 4 min. 5. Transfer the mix to the pot with stock, seeds, juice, leaves. Cook the soup until it start boiling over medium heat. Lower the heat and cook the soup without a lid for 17 min. 6. Add the coconut milk with sugar. Cook the soup for 7 min. Stir in the seafood and cook the soup for 3 min. serve your soup hot right away. 7. Enjoy. 104

Royal Asian Seafood Soup

Herbed

Anchovies Soup

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 401.4 Fat 23.1 g Cholesterol 130.7 mg Sodium 678.8 mg Carbohydrates 9.7 g Protein 27.9 g

Ingredients

Directions

2 garlic cloves, peeled 4 anchovies (about 1 oz) 3 tbsp fresh parsley, chopped divided 1⁄4 tsp crushed red pepper flakes 1⁄2 tsp dried oregano 6 tbsp extra virgin olive oil, divided Soup 8 mussels, cleaned 8 littleneck clams, cleaned 1 C. dry white wine 1 1⁄2 C. vegetable stock or 1 1⁄2 C. fish stock or 1 1⁄2 C. chicken stock or 1 1⁄2 C. clam juice 1 C. tomato sauce 1 pinch saffron 1⁄2 lb white fish fillet, cut into bite sized dice 4 sea scallops 8 large shrimp, peeled and deveined 1⁄2 lb calamari, cleaned and sliced crosswise into rings

1. Get a food processor: Place in it the anchovies with garlic and pulse them few times until they become finely chopped. Add the oregano, pepper flakes, 2 tbsp of parsley and olive oil. 2. Pulse them several times until they become like a paste while adding more olive oil if needed. 3. Place a soup pot over medium heat. Cook in it the garlic paste for 2 min. add the clams with mussels and cook them for 1 min. 4. Stir in the wine and cook them until half of it evaporates on high medium heat. Add the stock with saffron and tomato sauce then bring to the soup to a simmer. 5. Stir in the scallops and cook them for 1 min. Stir in the shrimp and cook them for another minute. Stir in the squid and cook them for 1 more minute. 6. Discard the shells stayed closed and didn't open then serve you soup warm. 7. Enjoy.

Herbed Anchovies Soup

105

TOFU

and Seafood Clash Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 182.2 Fat 6.4 g Cholesterol 12.4 mg Sodium 1070.9 mg Carbohydrates 17.1 g Protein 14 g

Ingredients 5 C. chicken stock (homemade or a good canned stock) 1⁄2 C. shrimp, shelled and cut into small pieces 1⁄2 C. scallops, cubed 1⁄2 C. crabmeat 8 oz firm bean curd, in small cubes (tofu) 1 green onion, finely chopped 1 slice ginger, finely chopped 1 tsp salt

2 1⁄2 tbsp cornstarch, dissolved in 5 tbsp water Red wine vinegar (optional) Chili oil (optional) 1⁄2 tsp white pepper

Directions 1. Place a large saucepan over medium heat. Pour in it the stock and cook in until it starts boiling. Stir in the shrimp, scallops, crab meat and bean curd, green onion, ginger and salt. 2. Cook the soup until it starts boiling and becomes slightly thick. Adjust the seasoning of the soup then serve it warm. 3. Enjoy.

106

Tofu and Seafood Clash Soup

Bell

Seafood Cassava Soup

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 804 Fat 54.3 g Cholesterol 64.1 mg Sodium 537.3 mg Carbohydrates 47.3 g Protein 36.3 g

Ingredients 1⁄2 C. vegetable oil 1⁄4 C. flour 1 C. onion, diced 4 tbsp tomato paste 2 C. coconut milk, unsweetened 3 C. fish stock 1 pinch thyme 5 garlic cloves, minced 1 C. potato, cubed

1 C. cassava, cubed 1 C. green bell pepper, deseeded, diced 1 C. carrot, diced Seafood (as desired) 1 large lobster tail, with shell 1 lb fish fillet

Directions 1. Place a large saucepan over medium heat. Cook in it the flour until it becomes golden brown. 2. Stir in the tomato paste with onion and cook them for 4 min. Stir in the coconut milk, fish stock, thyme and garlic. Stir them well. Cook the soup until it starts boiling. 3. Reduce the heat and cook the soup for 12 min. Stir in the potato, cassava, bell pepper and carrots. Cook the soup until it starts boiling again. Keep it boiling until the veggies become soft 4. Stir in the lobster, fish, shrimp and conch. Lower the heat and cook the soup until it fish is cooked. 5. Get a small bowl: Combine in it the green plantains with coconut oil, a pinch of salt and pepper. Mix them well and shape them into 1 tsp size dumplings 6. Place the dumplings on top of the soup with the slices ripe plantains. Cook the soup over medium heat until it starts boiling. Keep it boiling for 6 min until the plantains become soft. 7. Serve your soup warm. Enjoy. Bell Seafood Cassava Soup

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