An ocean of opportunities
Seafood’s variety and versatility presents us with an ocean of delicious opportunities in the kitchen. Try these recipes for simple, flavorful, and diverse preparations.
Open-Faced Shrimp Sandwich
The delicate flavor of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish.
1 cup (250 mL) small pink shrimp, cooked and peeled
1/4 cup (60 mL) finely chopped celery
1/4 cup (60 mL) finely chopped green onion
1/4 cup (60 mL) finely sliced radish
1/4 tsp (1 mL) Dijon mustard
1 Tbsp (15 mL) freshly squeezed lemon juice
1 Tbsp (15 mL) finely chopped parsley
1 Tbsp (15 mL) finely chopped chives
Pinch of salt
1/4 tsp (1 mL) ground pepper
1 cup (250 mL) sunflower or pea shoots
4 butter lettuce leaves
4 slices of whole grain bread
In small bowl, mix all ingredients, except lettuce and bread, together and heap into lettuce cups. Toast bread (if desired) and place lettuce cups on toast.
Serves 4
Each serving contains: 134 calories; 10 g protein; 2 g total fat (1 g sat. fat); 18 g total carbohydrates (3 g sugars, 4 g fiber); 244 mg sodium
Mussels with Tomato, Saffron, and Fennel
Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron.
1/2 tsp (2 mL) saffron threads
1/2 cup (125 mL) hot (not boiling) water
1 Tbsp (15 mL) olive oil
2 shallots, finely sliced
3 garlic cloves, peeled and crushed
1 fennel bulb, finely sliced, fronds reserved
1/4 tsp (1 mL) salt
1/2 cup (125 mL) white wine
1/2 cup (125 mL) low-sodium vegetable stock
14 1/2 oz (411 g) can no-salt-added diced tomatoes
1 lb (450 g) farmed mussels, scrubbed, beards removed
2 Tbsp (30 mL) chopped parsley
1 or 2 lemon wedges, for serving
In small bowl or glass, place saffron threads and hot water. Allow saffron “tea” to steep for 20 minutes.
In large stock pot, heat olive oil, shallots, and garlic on medium-low. Cook for 5 minutes, until shallots are soft. Add sliced fennel and salt and cook for 3 to 5 minutes more on medium. Turn heat up to medium-high, while stirring fennel constantly, and add wine. Reduce heat to medium and add saffron tea, vegetable stock, and tomatoes. Cover and simmer for 20 minutes, stirring occasionally. Reduce heat to medium-low if contents of pot begin to boil. After 20 to 25 minutes, broth will be rich and aromatic. With heat on medium, add mussels, cover, and allow to steam for 2 minutes, or until mussel shells open.
Pour broth into large serving bowl and, using slotted spoon, place mussels on top. Garnish with chopped fennel fronds and parsley and serve with crusty bread and lemon wedges.
Serves 4
Each serving contains: 212 calories; 15 g protein; 7 g total fat (1 g sat. fat); 13 g total carbohydrates (0.5 g sugars, 2 g fiber); 266 mg sodium
Poached Sablefish and Bok Choy
For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili.
2 cups (500 mL) low-sodium vegetable stock
1 tsp (5 mL) tamari
2 Tbsp (30 mL) rice wine vinegar
1/2 Thai chili, finely sliced
1 piece of lemongrass, cut into 2 in (5 cm) pieces
1 thumb-sized piece of gingerroot, sliced into 5 to 6 pieces
1 Tbsp (15 mL) sesame oil
2 pieces baby bok choy, quartered
2 – 6 oz (170 g) pieces sablefish, skin removed
1 Tbsp (15 mL) finely sliced green onions
In medium-sized jug, combine stock, tamari, and vinegar, then add Thai chili, lemongrass, and gingerroot pieces. Set aside.
In 10 in (25 cm) skillet, heat sesame oil on medium-high. Sear bok choy for 2 minutes, until golden brown on all sides, turning as necessary. Reduce heat to medium and pour in stock mixture. Simmer for 2 minutes. Reduce heat to medium-low so that liquid is at a gentle simmer. Add fish pieces and cook for 5 to 7 minutes, or until sections of sablefish begin to flake apart but pieces remain intact.
With tongs, remove bok choy and place on warmed plates. With slotted spoon or fish spatula, remove sablefish and place atop bok choy on each plate. Spoon a ladleful of cooking stock overtop, sprinkle with green onions, and serve.
Serves 2
Each serving contains: 446 calories; 23 g protein; 35 g total fat (8 g sat. fat); 9 g total carbohydrates (5 g sugars, 2 g fiber); 439 mg sodium
By Helena McMurdo
