Article by Mama Jock
Crispy Flounder Fish Sticks with Pineapple Ketchup
Cooking spray
1 tsp. grated lemon rind
1 tsp. black pepper, divided
1 TBSP. fresh lemon juice
1 large egg
1 lb. flounder fillets, cut into 12 pieces
¼ tsp. salt
½ cup cubed fresh pineapple
1/3 cup ketchup
1 tsp. soy sauce
Preheat oven to 425 degrees.
Place a wire rack on a large baking sheet; coat with cooking spray.
Place cereal in a large zip-top bag, roll with a rolling pin until crushed.
Place crushed cereal, rind, and ¼ tsp. pepper in a shallow dish.
Combine juice and egg in another shallow dish and stir with a wisk.
Sprinkle fish evenly with ¼ tsp. pepper and salt.
Dip fish in egg mixture; dredge in cereal mixture.
Arrange fish on prepared rack; bake for 12 minutes.
Combine remaining ½ tsp. pepper, pineapple, ketchup and soy sauce in the bowl of food processor until smooth.
Serve ketchup mixture with fish sticks.
Serves 4.
Low-Fat Clam Chowder
4 lbs. clams, scrubbed
2 large red-skinned potatoes, peeled, cut into ½ inch cubes
1 slice lean bacon, chopped
1 medium onion, diced
1 stalk celery, thinly sliced
2 cloves garlic, minced
1 tsp. fresh thyme
2 bay leaves
1 cup fat-free half and half
Salt and black pepper
4 tsp. butter sliced
2 TBSP. chopped fresh parsley
2 TBSP. chopped fresh chives
½ tsp. paprika
Place the clams and 2 cups of water in a large pot.
Cover, bring to a boil; cook 5 minutes.
Uncover and cook until clams open (discard any that do not open).
Transfer clams to a bowl and pour liquid into a large measuring cup.
This makes 3 cups; add water if necessary.
Wipe out pot.
Pour the liquid back into the pot through paper towel-lined sieve.
Add potatoes, cover, simmer until tender.
Remove 1/3 of the potatoes.
Continue to cook remaining potatoes until soft.
Puree in batches in a blender until smooth.
Return soup to the pot.
Cook the bacon until crisp.
Add onion and celery, cook until soft.
Add the garlic, thyme, and bay leaves, cook 3 more minutes.
Add bacon mixture and reserved potatoes to the soup.
Cover, cook 5 minutes.
Remove clams from their shells and roughly chop.
Stir the clam meat and half and half into the soup, remove from heat, cover and set aside. 20 to 30 minutes.
Serve topped with a slice of butter, parsley, chives and paprika.
Serves 4.
Tomato Salad with Grilled Shrimp
Vegetable cooking spray
1/3 cup extra-virgin olive oil
5 TBSP. mixed chopped fresh herbs, such as dill, basil, mint, and or chives
2 TBSP. white wine vinegar
1 tsp. lemon zest
2 TBSP. fresh lemon juice
¼ tsp. dried crushed red pepper
1 garlic clove, minced
1 tsp. salt, divided
2 lb. peeled and deveined large raw shrimp
3 TBSP. olive oil
½ tsp. black pepper
2 lb. small tomatoes, sliced or quartered
Garnishes: fresh dill, basil, mint and chives
Coat cold grill grate with cooking spray.
Preheat grill to 350 degree heat.
Whisk together olive oil and next 6 ingredients in a small bowl; whisk in ½ tsp. salt.
Arrange tomatoes on a large serving platter or large bowl and drizzle with ¼ cup vinaigrette.
Sprinkle with salt and pepper to taste.
Toss shrimp with 3 TBSP. olive oil, ½ tsp. black pepper, and remaining ½ tsp. salt.
Grill shrimp, covered with grill lid, 2 minutes on each side or just until shrimp turn pink.
Toss grilled shrimp with remaining vinaigrette and arrange over tomatoes.
Serves 6.
Grilled Tuna with Potatoes and Tomato Relish
1 small red onion, vertically sliced
4 tuna fillets
1 lb. small red potatoes
1 TBSP. chopped fresh thyme
2 TBSP. extra-virgin olive oil, divided
1 tsp. salt, divided
½ tsp. black pepper
1 pint grape tomatoes, quartered
2 TBSP. finely chopped fresh mint
1 TBSP. capers, chopped
2 tsp. sherry vinegar
2 tsp. Dijon mustard
Cooking spray
Place onions in a small bowl; add water to cover.
Let stand 30 minutes. Drain. Set aside.
Preheat grill to medium-high.
Pat fish dry with paper towels.
Boil potatoes in a large saucepan.
Simmer until tender.
Drain; cool slightly and cut potatoes in half.
Combine potatoes with thyme, 1 TBSP. olive oil, ½ tsp. salt, and 1/8 tsp. pepper in a bowl, tossing to coat.
Thread potatoes onto 4 (6 in.) skewers with cut side facing out.
For the relish, combine onion, remaining 1 TBSP. oil, 1/8 tsp. salt, 1/8 tsp. pepper, tomatoes, mint, capers, vinegar, and mustard in a bowl; toss gently. Set aside.
Sprinkle remaining salt and pepper evenly over fish.
Place fish and potatoes, cut sides down, on grill rack coated with cooking spray.
Cover and grill potatoes 6 minutes without turning.
Grill fish 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.
Serve the tuna with the potatoes and top with the tomato-onion relish.
Serves 4.
Mahi-Mahi Panini with Vegetables
1 small eggplant or zucchini
Salt
½ to ¾ lb. skinless mahi
Extra-virgin olive oil
1 large red bell pepper or 2 canned pimentos
1 (10 in.) round, crusty loaf of bread
1 tsp. capers
6 to 8 black or green olives, pitted
4 to 6 anchovy fillets or to taste
4 canned artichoke hearts, rinsed
2 or 3 thick slices fresh tomato
Chopped parsley, or basil
Black pepper to taste
Juice of 1 lemon
Rinse the eggplant or zucchini and slice it lengthwise; place in a colander and salt liberally.
Let sit 30 or 45 minutes; rinse and dry.
Preheat grill, heat should be moderate.
Marinate the fish in 2 TBSP. of oil. Grill the fish for 2 or 3 minutes per side (mahi is white when done).
At the same time, oil the eggplant lightly and grill it until lightly browned on both sides.
Grill the red peppers until skin blackens and blisters all around.
When the peppers are cool enough to handle, peel and core them; cut into strips.
Cut the bread in half horizonally.
Remove some of the white crumb from each half to make the bread somewhat hollow.
Then build the sandwich, placing the mahi, eggplant, artichoke hearts, tomato, herbs, salt and pepper.
Drizzle liberally with more oil and sprinkle with lemon juice.
Close the sandwich and wrap it well in aluminum foil.
Place it on a plate, with another plate on top, and weight the second plate with whatever is handy, to make 15 lbs. or more.
Let sandwich sit overnight or refrigerate if the room is warm.
When ready to eat, unwrap and cut into wedges.
Serves 4.
Holiday Shrimp Bisque
6 TBSP. olive oil
4 cups chopped green onion
6 cloves garlic, chopped
¼ to 1 tsp. cayenne pepper, to taste
2 lbs. shrimp, shelled and deveined
½ cup brandy or cognac
½ cup dry sherry or white wine
1 stick butter
½ cup flour
4 cups whole milk
1 (6oz.) can tomato paste
4-8 cups seafood stock or more as desired
Worcestershire sauce and hot sauce on the side
In a medium skillet, heat the oil over medium-low heat.
Add the onion and cook until tender but not brown, stirring frequently.
Add the garlic; cook 1 minute, stirring constantly.
Add the cayenne and shrimp; cook 3 minutes, stirring occasionally.
Add alcohol; cook 3 minutes.
Remove from heat and set aside.
In a large stock pot over medium-low heat, melt the butter.
Add the flour and stir constantly for 1 minute, until it forms a thick, creamy paste.
Gradually add the milk, starting with a few tablespoons at a time, stirring constantly until smooth and thickened.
Stir in the tomato paste; stir well to dissolve.
Slowly add the seafood stock or water as desired (usually a total of 7 cups).
Serve hot with Worcestershire and hot sauces on the side.
Serves 13-16.
Flounder with Herbed Couscous
¾ cup loosely packed Italian parsley
2 scallions including green tops, chopped
2 tsp. fresh lemon juice
4 TBSP. canola oil
2 ¼ cups water
1 ¼ tsp. salt
¾ tsp. black pepper
1 1/3 cups couscous
2 lbs. flounder fillets cut in 4 pieces
¼ cup flour
In a blender, puree the parsley and scallions with the lemon juice, 2 TBSP. oil, ¼ cup water and ¼ tsp. each salt and black pepper.
In a medium saucepan, bring remaining 2 cups water to a boil with ¾ tsp. salt and ¼ tsp. pepper.
Stir in 3 TBSP. of the parsley puree and the couscous.
Cover, remove from heat and let sit for 10 minutes.
In a large nonstick fry pan, heat remaining 2 TBSP. of oil.
Sprinkle fish with remaining salt and pepper.
Dust fish with flour, shaking off any excess.
Saute fish until brown on both sides.
Serve flounder on couscous with remaining parsley puree on top.
Serves 4.
Stir-Fried Shrimp with Garlic and Green Beans
1 lb. large shrimp, shells on
1 cup water
1 ½ tsp. sugar
2 TBSP. soy sauce
1 clove garlic, sliced
1 tsp. salt
1 TBSP. dry sherry
2 tsp. sesame oil
¾ lb. green beans, trimmed
2 TBSP. peanut oil
2 TBSP. minced garlic
1 TBSP. peeled and minced fresh ginger
¼ tsp. chili-garlic paste
¼ cup minced scallions, green and white parts
Juice of ½ lime
Peel shrimp and simmer the shells for 5 minutes.
Drain and reserve ¾ cup of the liquid.
Marinate shrimp in mixture of ½ tsp. sugar, 1 TBSP. soy sauce, garlic, salt, sherry, and 1 tsp. of sesame oil.
Parboil the beans for 1 minute, then plunge them into ice water.
If they are large, cut them in pieces.
Preheat wok or 12 inch skillet over medium-high heat.
Add 1 TBSP. of peanut oil and raise heat to high.
When it begins to smoke, add the garlic, the shrimp and its marinade.
Cook shrimp 1 minute on each side.
Spoon shrimp out of wok or skillet.
Put the remaining peanut oil in wok, still over high heat, and when it smokes, add the ginger, followed immediately with the green beans.
Cook, stirring occasionally, until they are lightly browned, then add the shrimp stock; let it bubble for 1 to 2 minutes.
Return the shrimp to the wok or skillet; add the chili-garlic paste, scallions, and the remaining sugar and soy sauce.
Cook 1 minute.
Turn off heat, drizzle with the lime juice and the remaining sesame oil and serve.
Serves 4.
Sea Bass with Pasta
2 TBSP. oil
1 onion, sliced
1 red bell pepper, cut in chunks
1 tsp. paprika
1 tsp. ground coriander
¼ tsp. cayenne pepper
½ tsp. ground ginger
¼ tsp. cinnamon
½ tsp. black pepper
1 tsp. salt, plus ½ tsp.
1 quart canned chicken broth
1 cup canned crushed tomatoes
¾ lb. sweet potatoes, peeled
2 cups canned chick peas, drained
1 lb. sea bass fillets, skinned, cut into cubes
In a large pot, heat oil over low heat.
Add onion and bell pepper; cook, stirring constantly 4 minutes.
Stir in paprika, coriander, cayenne, ginger, cinnamon, black pepper and 1 tsp. salt.
Add broth, tomatoes and sweet potatoes.
Simmer until potatoes are almost tender.
Stir in chick peas, fish and remaining ½ tsp. salt into the sweet potato mixture. Simmer until fish is just done, about 4 minutes.
Serve the fish and veggies over any small pasta, such as orzo, cooked according to package directions.
Serves 4.
If you are interested in sharing your favorite seafood recipe with readers of the Coastal Fisherman, you can email it to Mama Jock at [email protected]. All recipes can be found at www.coastalfisherman.net.
