Article by Mama Jock
Scallops with Capers and Tomatoes
12 large scallops
Cooking spray
1 garlic clove, minced
1/2 cup dry white wine
1 tomato, seeded and diced
3 TBSP. capers, drained
2 TBSP. chopped fresh basil
1/4 tsp. salt
1 TBSP. extra-virgin olive oil
Pat scallops dry with paper towels.
Heat a large, nonstick skillet over medium-high heat.
Cover pan with cooking spray.
Add scallops to pan; cook 3 minutes on each side or until done. Remove and keep warm.
Add garlic to pan; cook 15 seconds.
Add wine and the next 4 ingredients to pan.
Spoon mixture over scallops; drizzle evenly with olive-oil just before serving.
Serves 3 or 4.
Sauteed Flounder with Bacon, Capers and Grape Tomatoes
4 flounder fillets
2 strips bacon, diced
1 medium red onion, sliced
1 1/2 cups grape tomatoes
2 TBSP. capers
Juice of 2 large lemons
1/4 cup flour
1/2 stick butter
2 TBSP. vegetable oil
Salt, to taste
Slowly caramelize the onions in a pan with a bit of butter and oil, about 20 to 30 minutes.
In a cold saute pan, cook the bacon until it turns golden brown, but not too crispy.
Transfer the bacon and fat to a heat-proof container and set aside.
Lightly dredge the fillets in flour; shake off any excess.
Pour half the bacon fat back into the saute pan you cooked the bacon in.
Bring heat up until it starts to sizzle, then add the flounder.
Cook for 2-3 minutes.
Flip the fillets over and cook for another couple of minutes until golden brown.
Remove fish and set aside.
Pour the rest of the bacon fat back into the pan and add rest of butter.
When the butter foams, add the sliced tomatoes, lemon juice and capers.
Cook 1 minute; add red onions and diced bacon.
Return the fillets to the pan and heat through for 30 seconds. Remove from heat.
Gently remove fish from the pan, plate them, topped generously with the bacon, onion and tomato mixture.
Serves 4.
Crab Puffs
1 lb. crabmeat
4 TBSP. flour
6 eggs, separated
Salt and pepper, to taste
4 TBSP. butter
2 cups hot milk
1 cup mayonnaise
1 cup shredded cheddar cheese
2 tsp. paprika
Melt butter; blend in flour and cook for 1 minute.
Gradually add milk and cook until thickened.
Remove from heat and allow to cool slightly.
Lightly beat egg yolks and stir into the thickened sauce.
Fold in the mayonnaise.
Carefully stir in crabmeat; add salt and pepper.
Beat egg whites until stiff.
Fold into crab mixture and spoon into a 1 1/2 quart casserole dish.
Sprinkle with paprika and top with the cheese.
Bake at 400 degrees for 20-25 minutes.
Can be served as an appetizer.
Red Drum Cajun Style
Marinade:
1/2 cup olive oil
Juice of 1 lemon
2 TBSP. Worcestershire sauce
2 medium-large red drum fillets
Cajun spice
Mix marinade ingredients in small bowl.
Place fillets in a shallow baking dish.
Pour marinade over fish.
Marinate for 1 hour, turning every 15 minutes.
Heat grill.
Remove fillets from marinade.
Sprinkle fish LIGHTLY with Cajun spice.
Place fillets skin side down.
Cook uncovered until surface of fish turns white.
Carefully flip fillets and cook only for a few minutes.
Serves 4.
Lemon Grilled Shrimp
24 large shrimp
Marinade:
1/2 cup lemon juice
1/2 cup vegetable oil
1 TBSP. finely chopped fresh parsley
2 cloves garlic, minced
2 tsp. grated lemon rind
2 tsp. dry mustard
1/4 tsp. cayenne pepper
Pinch of black pepper
Peel and devein shrimp, leaving tails on.
Place shrimp in a plastic zip-top bag and set in a bowl.
Combine all marinade ingredients and stir well.
Pour marinade into bag with shrimp; close and squeeze to coat shrimp.
Refrigerate for 30 minutes. Remove shrimp, reserving marinade.
Thread shrimp onto skewers.
Oil and heat grill over medium heat.
Cook shrimp, brushing often with marinade, until pink; 2 minutes on each side.
Discard marinade after use.
Serves 6.
Maple Salmon and Bulgur Pilaf
1 cup bulgur
2 cups water
1 cup frozen peas
4 stalks celery, thinly sliced
Preheat broiler.
Combine in a large microwave-safe bowl the bulgur and water.
Microwave on high until water is absorbed.
Stir in the peas; microwave 2 more minutes.
Stir in the celery.
Maple Sauce:
3 TBSP. ketchup
2 TBSP. maple syrup
1 tsp. Worcestershire sauce
1/4 tsp. black pepper
Mix all of these ingredients in a small bowl.
Place salmon on foil-lined jelly roll pan.
Sprinkle with 1/4 tsp. salt, then brush with maple sauce.
Broil 8 minutes or until opaque throughout.
Serve over bulgur pilaf.
Serves 4.
Slimmed Down Flounder Tacos
1 egg
1 TBSP. fat-free milk
1/2 tsp. green hot pepper sauce
1/2 cup cornmeal
2 TBSP. flour
1/4 tsp. ground cumin
1/4 tsp. pepper
4 flounder fillets, cut lengthwise in half
4 tsp. olive oil
1 15 oz. can Southwestern black beans
8 tortillas warmed
3 plum tomatoes, chopped
2 cups shredded cabbage
1/2 cup salsa verde
1/4 cup minced fresh cilantro
1 medium lime, cut into 8 wedges
Preheat oven to 375 degrees.
In a shallow bowl, whisk egg, milk and pepper sauce.
In another shallow bowl, mix cornmeal, flour, cumin and pepper.
Dip flounder in egg mixture, then in cornmeal mixture, patting to help cornmeal stick.
Place on baking sheet coated with cooking spray.
Drizzle tops with oil. Bake 15-20 minutes.
Place beans in a small saucepan; heat through.
Serve flounder in tortillas; top with beans, tomatoes, cabbage, salsa verde and cilantro.
Serve with lime wedges.
Serves 4.
Crab Muffins with Spicy Sauce
1 lb. lump crabmeat
1/4 cup minced scallions, green part only
2 TBSP. chopped parsley
1 tsp. Old Bay seasoning
1/4 cup plain breadcrumbs
1/4 cup mayonnaise
1 large egg
Canola oil spray
Pre-heat oven to 400 degrees.
Place muffin pan, lightly greased with canola oil, for 10 minutes.
As the pan heats, mix ingredients in a large bowl, using a rubber spatula.
When the pan is hot, quickly spoon the crab mix into the individual compartments, lightly compacting each with the back of a spoon, keeping the tops level.
Bake the muffins for 30 minutes; cool for 5 minutes before serving.
Spicy Sauce:
1/4 cup mayonnaise
1/4 cup sour cream
2 TBSP. finely chopped chipotle chiles (best found canned, in adobo sauce)
1 tsp. finely chopped garlic
2 tsp. chopped cilantro leaves
Juice of a small lemon
Makes 4 muffins.
