Healthy Seafood Recipes
Why eat fish?
Years gone by all fats were considered to be bad for you, but we know now there are "good fats". These essential fatty acids (EFAs) play a crucial role in helping our bodies to function properly. There are two types of EFAs - omega3 and omega 6 - and our bodies can't make them, we have to get them from food. Most of us get plenty of omega-6 in our diets, but we tend to be deficient in omega-3
Seafood is a good source of omega-3 EFAs and should be eaten at least twice a week. Omega-3 promotes a healthy heart, protect against some cancers, ease the pain of arthritis, may ease inflammatory bowel problems, reduces the risk of Alzheimer's disease, just some of the good things that sea foods can help.
Note: If you have congestive heart failure, chronic recurrent angina or any condition that causes your heart to suffer poor blood flow, you should talk to your doctor before changing to a diet that significantly increases your levels of omega-3 fatty acids.
How to Grill Fish
How to Grill Fish
Learn how to choose fresh fish - and get tips on grilling. You'll learn how to prepare your gas or charcoal grill for cooking fish. Also, since some fish have firm, and others delicate flesh, they will show you the best methods for grilling different kinds of fish.
You'll also see how to turn fish so it doesn't fall apart in the flipping, also learn how to tell when grilled fish is done cooking and ways to prevent overcooking it.
Salmon Steaks
- 1 teaspoon sesame oil
- 1 teaspoons lime or lemon juice
- 4 salmon steaks
- THAI DIPPING SAUCE
- 1 clove garlic
- 1/4 cup white vinegar
- 1 tablespoon raw sugar
- 1/2 teaspoon prepared minced chili
- 2 teaspoon fresh coriander, finely chopped
Instructions
- Mix sesame oil and lime or lemon juice together.
- Brush over one side of salmon.
- Grill for 2 minutes.
- Turn and brush second side with lime mixture.
- Grill for 2 minutes or until salmon is just cooked.
- Serve with Thai Dipping Sauce
- Thai Dipping Sauce
- METHOD:
- Crush, peel and finely chop garlic.
- Mix garlic, vinegar, sugar, salt, chili and coriander together.
Fish Facts
Fish is one of the easier of foods to cook, takes very little time to cook, and can be very tasteful whether you are poaching, grilling or sauteing, you can cook, all the most popular seafood dishes-from appetizers, to soups and salads, to burgers and pasta, with very little fuss.
Fish Tips
- Fish Cooking Guide - How To Cooking Tips - RecipeTips.com
Fish Cooking Guide Article - Cooking Times | Baking Fish | Pan-frying Fish | Deep-Frying FishGrilling & Broiling Fish | Doneness | Cooking Tips Fish can be prepared using almost any type of cooking method including baking, steaming, frying, grill - Slide show: Tips for cooking fish - Mayo Clinic
Forget the fish fry. Explore healthier options for cooking fish, such as baking, grilling and poaching.
Fish Recipes : Frying & Cooking Fish Recipes Part 1
Poisson Cru
- 500 grams firm fish fillets - e.g. snapper - John dory - tarakihi - gurnard, skinned and boned
- 1 teaspoon salt
- 1/4 cup lemon juice
- 1 medium onion, finely chopped
- 1/4 cup coconut milk
- 2 tomatoes, diced
- 1/2 cup cucumber, chopped
Instructions
- Cut fish into bite-size pieces. Sprinkle with salt then lemon juice.
- Cover and chill for 2 hours or until fish whitens, stirring occasionally. Drain.
- Stir in onion and coconut milk.
- Sprinkle tomatoes and cucumber over.
- Serve chilled.
Baked Lemon and Sage Fish
- 1 whole fish - about 1 kg
- 1 teaspoon lemon rind, grated
- 1/4 cup lemon juice
- 2 tablespoon butter, melted
- 2 tablespoons fresh sage, chopped
- 1/2 teaspoon salt
- freshly ground black pepper
Instructions
- METHOD:
- Remove scales from fish using the back of a knife to run along the skin of the fish.
- Wash and dry fish and cut 4 slashes in the top and bottom of the fish.
- Mix lemon rind,juice, melted butter,sage, salt and pepper together.
- Brush over skin, into slashes and inside the body cavity of fish.
- Wrap in a layer of baking paper then a layer of foil.
- Bake at 190c for 20 to 25 minutes or until fish flakes easily.
- Remember - To always cook fish just through, as it will continue cooking after it comes out of the oven.
Stir-Fry Lemon and Ginger Fish
- 4 medium fish fillets, skinned and boned
- 1 medium onion
- 1 tablespoon peanut oil
- 1 tablespoon root ginger, grated
- 1 tablespoon cornflour
- 1/4 cup lemon juice
- 1 teaspoon chicken stock
- 1 tablespoon brown sugar
- spring onion greens, chopped
Instructions
- Cut fish into 2 cm wide strips, about 6 cm long.
- Peel onion and cut into eighths.
- Heat oil in a wok or heavy frying pan and stir-fry onion and ginger for 2 minutes.
- Add fish and stir-fry for 2 minutes or until fish is almost cooked.
- Mix cornflour and lemon juice together until smooth.
- Add lemon rind, stock and brown sugar.
- Pour over fish.
- Bring to the boil and cook for 1 minute.
- Serve garnished with spring onion greens.
Fish Appetizer
Kumara and Salmon Cakes
A kumara in a New Zealand Sweet Potato, you may substitute it for other sweet potatoes.
Ingredients
- Olive oil for cooking
- 1 cup onion, finely chopped
- 1 green capsicum, finely chopped
- 1/4 cup celery, finely chopped
- 1 tablespoon dried thyme
- 2 x 210g pink salmon, drained
- 1 large kumara, peeled - diced and cooked
- 1 cup mayonnaise
- 3 tablespoon lemon juice
- 1 cup fresh breadcrumbs
- 1 1/2 tablespoons garlic, crushed
- salt and pepper
Instructions
- METHOD:
- In a frying pan, gently saute the onion, capsicum, celery, garlic, dried thyme in the olive oil until soft.
- When cool combine with kumara, salmon, mayonnaise, lemon juice, breadcrumbs, salt and pepper to taste.
- Form into fish cakes with wet hands and place in fridge to rest.
- Heat a little olive oil on the hot plate and cook the cakes until golden on both sides.
- They will keep warm in a tin foil container placed to one side away from the direct heat.
Squid Rings
500g squid rings
2 cloves garlic, crushed
2 eggs
1 tablespoon cornflour
1 tablespoon milk
2 cups toasted breadcrumbs, approximately
oil for deep frying
METHOD:
Put squid and garlic in a bowl.
Leave for 15 minutes.
Beat eggs, cornflour and milk together.
Dip the squid rings into the egg mixture.
Coat with breadcrumbs.
Deep -fry in hot oil for 2 minutes or until golden.
Do not overcook as this will toughen the squid.
Serve with a dipping sauce
Serves 4
Fried Calamari with Lemon Mayonnaise
BBQ Calamari Couscous
- 2 cloves garlic, crushed
- 1/2 teaspoon turmeric
- 1 cup chicken stock
- 1 cup instant couscous
- 340 grams Sealords Simply Natural Calamauri - thawed
- Olive oil
- 3 courgettes, halved lengthways and sliced
- 1 red pepper, cut in chunks with seeds removed
- 1/4 cup fresh parsley, chopped
- packet of Sealords dipping sauce (included in the calamari pack)
- 1 lemon, Juice
- salt and freshly ground black pepper
Instructions
- METHOD:
- Heat a saucepan, then add the garlic, turmeric and chicken stock and bring to the boil.
- Remove pan from the heat and stir in the couscous. Cover and leave to steam for 10 minutes.
- At the same time, toss calamauri in olive oil.
- Heat the barbecue and cook calamauri for 1 to 2 minutes on each side to brown.
- Remove to one side toss courgettes and pepper with olive oil to coat, then barbecue for 2 to 3 minutes on each side to brown.
- Fluff up couscous with a fork. Stir through cooked calamauri, vegetables and chopped parsley.
- Make a dressing by combining Sealords dipping sauce from the pack with lemon juice. Season well with salt and pepper to taste.
- Pour dressing over BBQ calamari couscous and toss well. Serve hot or cold.
Grilling fish outdoors in foil.
I like putting fish in a little tin-foil, you can add whatever flavoring or vegetable with them, they cook very quickly, eating this fish meals with a hamburger bun, slice of bread, or even a salad, on a hot summer evening. If you are not sure how to grill fish in aluminum foil, the video below is grilling fish outdoors and he was very successful doing it.
The gentleman will Grill fish in aluminum foil packets with a beer braise, which adds a new dimension to this easy meal cooked on the grill. Using only a few fresh ingredients and a large sheet of foil, you can make these easy and delicious foil fish packets on the grill, BBQ or campfire also.
Grilling Fish in Aluminum Foil Packets
© 2011 Elsie Hagley
