Category: Fish / Shellfish

Tuna Penne Casserole w/Popchips Topping


Yesterday, I was craving some kind of “comfort food” and was trying to come up with ideas of what I could make with things I already had on hand.  My Mom used to make tuna noodle casserole when I was a child that was absolutely amazing, so I decided I’d try to make a modified version of hers. And while most people think of comfort food as unhealthy or fattening, I tried to keep this recipe as healthy as possible. I didn’t have any thick noodles in the house (which, come to think of it, I’m not sure if I’ve ever bought them), but did have penne pasta in the cupboard. Most tuna casseroles call for a breadcrumb topping and I immediately thought of using Popchips instead. I must say, it was a brilliant idea! I had/have three flavors in the house; barbeque, cheddar and sour cream and onion, and decided to go with the sour cream & onion. I think their parmesan garlic would be awesome, too (will have to try that next time)!

Ingredients

  • 1 can of tuna
  • 1 can of cream of mushroom soup (like Campbell’s Healthy Request)
  • 1/2 lb. (half of 1 lb. box) penne pasta (or you can use the traditional wide noodles)
  • 1/4 can of peas
  • 1/2 cup fat-free sour cream
  • 1/8 cup skim milk
  • 2 handfuls of 2% Mexican four cheese blend
  • 1/4 tsp. garlic powder
  • Grated Parmesan cheese
  • 1/4 stick of butter
  • Popchips crumbs (about 15)

Directions

  1. Preheat oven to 350 degrees.
  2. Bring a pot of water to boil. Add pasta and cook for approximately 8 minutes, or until tender. Remove from heat and drain.
  3. Get a 11×7 casserole dish and lightly grease with some of the butter. (This will prevent the casserole from sticking & also add some flavor that you won’t get from cooking spray.)
  4. Put drained can of tuna in mixing bowl and break up with a fork.
  5. Add mushroom soup, sour cream, milk, peas, shredded cheese and garlic powder to tuna and mix well.
  6. Stir in pasta and blend all ingredients together.
  7. Transfer contents to casserole dish and even the top (so it’s flat). Sprinkle lightly with Parmesan, then Popchips crumbs (I crumbled them with my hands).
  8. Melt remaining butter and drizzle over top of casserole.
  9. Bake for 30 minutes.
  10. Remove and let cool for 5-10 minutes, then serve and enjoy!

Shrimp and Grits


This has quickly become one of my favorite southern dishes, as the combination of flavors mesh so amazingly well together. It is pure southern comfort on a plate! If you like shrimp, you will thoroughly enjoy this!

Pictured here with the addition of scallops

Ingredients

  • 2 bacon slices
  • 1 pound peeled, deveined, medium-size shrimp
  • 1/8 tsp salt
  • 1/4 tsp ground black pepper
  • 1/4 cup all-purpose flour
  • 1 cup sliced fresh mushrooms
  • 2 tsp canola or extra-virgin olive oil
  • 1/2 cup chopped green onions
  • 2 garlic cloves, minced
  • 1 cup low-sodium chicken broth
  • 2 tbsp fresh lemon juice
  • 1/4 tsp hot sauce
  • Cheese Grits

Directions

  1. Cook bacon in a large, nonstick skillet over medium heat for 10 minutes or until crisp.
  2. Remove bacon, and drain on paper towels, reserving 1 tsp. drippings in skillet.
  3. Crumble bacon into small pieces and set aside.
  4. Sprinkle shrimp with salt & pepper; dredge through flour.
  5. Sauté mushrooms in hot drippings with oil in skillet for 5 minutes or until tender.
  6. Add green onions, and sauté for 2 minutes.
  7. Add shrimp and garlic, sauté for 2 minutes or until shrimp are lightly browned.
  8. Stir in chicken broth, lemon juice and hot sauce. Cook for an additional 5 minutes, or until broth is thickened a bit, stirring to loosen particles on bottom of skillet.
  9. Spoon shrimp mixture over hot Cheese Grits & sprinkle with crumbled bacon pieces.

Recipe adapted from Bill Smith, Executive Chef at Crook’s Corner, Chapel Hill, North Carolina

57 Sauce Marinated Grilled Shrimp


A super simple marinade for grilling your shrimp! Makes a lovely appetizer or a great meal.

Ingredients

  • 1/4 cup Heinz 57 sauce
  • 1 cup dry white wine
  • 1 cup extra-virgin olive oil
  • 1/4 cup freshly squeezed lemon juice
  • 3/4 cup fresh basil leaves, chopped
  • 24 jumbo shrimp, peeled and deveined

Directions

  1. In a medium bowl, whisky together Heinz 57 sauce, wine, oil, lemon juice and basil, until well mixed.
  2. Pour into resealable plastic storage bag. Add shrimp and seal tightly, turning until well coated.  Allow to marinate in refrigerator for up to 1 hour, turning occasionally.
  3. Preheat grill to medium.
  4. Remove shrimp from refrigerator, reserving the marinade and discarding the bag.
  5. Thread shrimp onto 4 skewers (metal or bamboo) and grill for 4 – 7 minutes, or until cooked through, turning often and basting with reserved marinade during the last 3 minutes of grilling.

Note: if you’re using bamboo skewers, let them soak in water for 30 minutes prior to grilling to avoid burning.

Hawaiian Shrimp Kabobs/Skewers


If you’ve seen some of my other recipes/posts, then you know that I thoroughly enjoy (okay, love) sauces that are on the sweet-side. Don’t get me wrong, I do like to have a spicy sauce or dish every now and again, and will post some recipes soon that have some fire, in hopes to try to please everyone’s taste buds. But, if you’re like me, and enjoy “Hawaiian-type” dishes, then you’re going to absolutely love this one!

Ingredients

  • 1 can (6 oz) pineapple juice
  • 1/3 cup packed brown sugar
  • 4 tsp cornstarch
  • 1 tbsp rice vinegar
  • 1 tbsp reduced-sodium soy sauce
  • 1 clove garlic, minced
  • 1/4 tsp ground ginger
  • 1 medium-size green, yellow or orange bell pepper
  • 1 medium-size red bell pepper
  • 1 medium sweet onion
  • 1 cup fresh pineapple chunks
  • 1 lb raw large shrimp, peeled & deveined

Directions

  1. For the sauce, combine juice, sugar, cornstarch, vinegar, soy sauce, garlic and ginger in saucepan. Cook over medium-high heat until mixture comes to a boil and thickens, stirring frequently; set aside.
  2. Preheat broiler. Cut peppers and onions into 1″ squares, then thread peppers, onions, pineapple and shrimp onto 10 metal skewers (if using bamboo, make sure to soak them for 30 minutes to avoid burning). Place kabobs in large glass baking dish and brush reserved sauce over each kabob.
  3. Spray rack of broiler pan with nonstick cooking spray (or lay down a sheet of heavy-duty aluminum foil). Place kabobs on rack.
  4. Broil, 3-4″ from heat, for 4-5 minutes. Turn and brush with sauce.
  5. Broil another 4-5 minutes, or until shrimp turn pink & opaque (and to your desired donesness).

Poached Halibut with Oven-Roasted Vegetables & Mint Tea Broth


Recipe courtesy of Carla Hall/Clean Eating magazine

Ingredients

  • Olive oil cooking spray
  • Sea salt and ground black pepper, to taste
  • 1 baby eggplant, sliced into 1/4-inch rounds
  • 1 pint grape tomatoes
  • 4 cloves garlic, whole
  • 1 small zucchini, sliced into 1/4-inch rounds
  • 2 cups low-sodium chicken or vegetable broth
  • 2 high-quality mint tea bags
  • 1/2 bunch basil
  • 4 6-oz halibut fillets
  • 1/4 cup pine nuts, toasted
  • 7 to 8 basil leaves, cut into thin strips, for garnish

Directions

  1. Preheat oven to 400°F. Prepare 2 sheet pans by misting them with cooking spray, then sprinkle with salt.
  2. Arrange eggplant slices in a single layer on half of 1 sheet pan, and place tomatoes and garlic on other half. Spray tops lightly with cooking spray and season with salt and pepper.
  3. Place pan in oven for 10 to 12 minutes. Flip eggplant slices and toss tomatoes. (Tomatoes will blister as they cook.)
  4. Continue to cook for 5 to 7 more minutes.
  5. Remove pan from oven and place tomatoes on top of eggplant to flavor eggplant and keep slices moist.
  6. Keep oven at same temperature.
  7. On second sheet pan, lay zucchini slices in a single layer. Sprinkle with salt and pepper and mist lightly with cooking spray.
  8. Place pan in oven for 10 to 12 minutes. Flip zucchini and cook for 5 more minutes.
  9. While vegetables are in oven, pour broth into a 10-inch skillet and bring to a boil.
  10. Add tea bags and basil and season with salt. Allow to simmer for 7 minutes, then remove tea bags.
  11. When vegetables are close to being ready, bring broth to a simmer and place fish in skillet. Cover with parchment paper.
  12. Poach fish until it is white and a toothpick inserts very easily, about 12 minutes.
  13. Place fish on a plate and strain broth into a small bowl; adjust seasoning if necessary. 
  14. To serve, divide vegetables into 4 shallow bowls, place fish on top, then pour broth over fish.
  15. Garnish with pine nuts and basil leaves.

Miso & Green Tea Marinated Striped Bass


Recipe courtesy of Clean Eating

Shiro, or sweet-white miso, is the sweetest and lowest in sodium of all the miso paste varieties. Made from rice, soybeans, sea salt and koji (cooked rice and/or soya beans that have been inoculated with a fermentation culture, then incubated for about 45 hours – the secret to good miso), this miso paste will not overpower the striped bass. Unlike many miso marinades, CE‘s version is relatively low in sodium and sugar.

Ingredients

   Marinade:

  • 2 bags green tea
  • 2 tbsp shiro miso paste
  • 2 cloves garlic, minced
  • 1 tbsp ginger, minced
  • Juice 1/2 lemon
  • 1 tbsp agave nectar
  • 1 tbsp fresh cilantro, chopped
  • 1 tbsp fresh basil, chopped
  • 1/8 tsp sesame oil

   Fish:

  • 4 striped bass fillets, skin and pin-bones removed (about 4 to 6 oz each)
  • Sea salt and fresh ground black pepper, to taste
  • 1/4 tsp sesame seeds

Directions

Make Ahead:

  1. Prepare marinade: Bring 2/3 cup water to a boil in a small saucepan over high heat, remove from heat, add tea bags and steep for 8 minutes, uncovered. Remove tea bags and discard. Whisk miso paste into tea until combined thoroughly. Allow to cool slightly and whisk in remaining marinade ingredients. Cover loosely and refrigerate until cooled completely.
  2. Place fish fillets into a resealable bag and pour in cooled marinade. Seal bag, removing excess air and lay flat on a small baking tray. Place into freezer until ready to use. Marinated fish may be frozen for about 4 months.

Day of:

  1. Remove marinated fish from freezer and place into fridge overnight, or in the morning for evening usage. Once defrosted, fish will keep refrigerated for about 24 hours.
  2.  Preheat oven to 400°F.
  3. Remove fillets from marinade and place onto a parchment–lined baking dish or small tray, then spoon marinade over each fillet. Season with salt and pepper, to taste, and place into oven.
  4. Bake, uncovered, for 12 minutes or until fish is cooked through and flakes easily when pierced gently with a fork.
  5. Serve immediately with a bit of pan liquids drizzled over each fillet and a sprinkling of sesame seeds.

Tip: You don’t have to stick to striped bass in this recipe. Use the freshest white fish you can find – tilapia, halibut and black cod are all excellent substitutions.

Pecan-crusted Halibut with Dijon Cream Sauce


The pecan coating adds a nice crunch to this flavorful fish recipe. You can also use this for chicken!

Pecan-crusted Halibut
Recipe courtesy of Coastal Living

Ingredients

  • 1 cup all-purpose flour
  • 1/2 tsp sea salt
  • 3/4 tsp freshly ground black pepper
  • 2 tsp coarse grained dijon mustard
  • 2 large eggs
  • 1 1/4 cups pecans, finely chopped (I like to use candied pecans to add a little sweetness)
  • 1 1/4 cups fresh or dried breadcrumbs
  • 8 (6 oz) skinless halibut fillets
  • 1/4 cup butter (or substitute olive oil)
  • Dijon cream sauce

Directions

  1. Combine flour, salt and pepper in a shallow bowl.
  2. Whisk mustard and eggs in another shallow bowl.
  3. Combine pecans and breadcrumbs in a third shallow bowl.
  4. Dredge each halibut fillet in flour mixture, shaking off excess.
  5. Dip halibut in egg mixture to coat; drain excess.
  6. Place halibut in pecan mixture, pressing slightly to coat both sides of the fillet.
  7. Melt 2 tbsp butter over medium heat (or use a little olive oil).
  8. Add fillets, in batches, and cook 2 minutes on each side or until lightly browned, adding additional butter or olive oil, as needed.
  9. Arrange fillets on a foil-lined baking sheet.
  10. Bake at 350F for 10 minutes or until done.
  11. Serve with dijon cream sauce.

Grilled Halibut with Peach and Pepper Salsa


A fresh fruit salsa is a lovely accompaniment to grilled fish in the summer; try it also with striped bass or arctic char. The season’s juiciest peaches pair with fiery habanero pepper for a sweet-spicy flavor. Leave the peaches unpeeled for more color and texture.

Recipe courtesy of Cooking Light

Ingredients

Salsa

  • 2 1/2 cups coarsely chopped, peeled yellow peaches (about 1 1/4 lbs)
  • 1 1/3 cups chopped red bell pepper (about 1 large)
  • 1/2 cup thinly slice green onions
  • 1/2 cup chopped fresh arugula
  • 1/3 cup fresh lemon juice (about 2 lemons)
  • 2 tbsp chopped fresh oregano
  • 1/4 tsp salt
  • 1 habanero pepper, seeded and minced
  • 1 garlic clove, minced

Fish

  • 2 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • 1 tsp paprika
  • 2 garlic cloves, minced
  • 6 (6 oz) skinless halibut filets
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • Cooking spray

Directions

  1. To prepare salsa, combine first 9 ingredients; toss gently. Let stand 30 minutes before serving.
  2. Prepare grill to medium-high heat.
  3. To prepare fish, combine 2 tbsp juice, oil, paprika and 2 minced garlic cloves in a large shallow glass baking dish, stirring with a whisk, Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes.
  4. Remove fish from marinade; discard marinade. Sprinkle fish evenly with 1/2 tsp salt and black pepper. Place fish on a grill rack coated with cooking spray; grill 3 minutes on each or until desired degree of doneness.
  5. Serve fish with salsa.

Seared Tuna (with sauce)


If you like seared tuna or tuna tataki, then I have a great recipe for you! The tuna is served rare, so please make sure to buy good quality, sushi-grade fresh tuna.

Pictured here without sauce

Ingredients

  • 1 (6 oz) block sushi-quality tuna (cut into thin rectangles)
  • Salt
  • Pepper
  • Sesame seeds
  • Poppy seeds
  • 1 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp sesame oil
  • 1 tsp fresh ground ginger (optional)

Directions

  1. Heat a non-stick skillet with just a little bit of oil (either sesame or olive) to medium-high.
  2. Mix the soy, honey and sesame oil (and ginger, if using) in a small bowl and microwave for 10 seconds, stir, then set aside.
  3. Prepare a plate with a mix of salt, pepper, sesame & poppy seeds.
  4. Roll the tuna in the spice mixture so all sides are coated.
  5. Sear tuna for a minute on each side, turning only once.
  6. Remove sushi from heat and place on cutting board.
  7. Let cool down for a few minutes for better slicing.
  8. Slice tuna very thin and serve with sauce drizzled on top.

To make a nice seared tuna appetizer, prepare as above. Tuna can be placed on a cracker or wonton crisp, with a pinch of seaweed salad in between. To give it a little kick , you can place a drop of Japanese mayo on top of the tuna.

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Killer Shrimp – Don’t Be Scared


Here’s a spicy shrimp recipe served in a bowl and with bread for dipping. You may need a fire extinguisher.

Ingredients

  • 2 lbs raw large shrimp (peeled & deveined)
  • 1/2 cup butter
  • 1/2 cup dry sherry
  • 2 tablespoons olive oil
  • 2 tablespoons chili sauce
  • 2 tablespoons hot sauce 
  • 4 tablespoons Worcestershire sauce
  • 1 tablespoon chopped parsley
  • 2 tablespoons crushed red pepper flakes
  • 4 teaspoons fresh squeezed lemon juice
  • 2 teaspoons oregano
  • 6 cloves garlic, minced
  • 1 jalapeno chile, minced

Directions

  1. Preheat over to 350F.
  2. In a large saucepan over medium heat, simmer all ingredients (except shrimp) until well blended.
  3. Place sauce and shrimp in large shallow baking pan and bake approximately 10 minutes or until shrimp are opaque in center.
  4. Serve in bowls with crusty French bread for dipping.