cooking seafood

7/30/2019 Cooking Seafood

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W W W . M E N S H E A LT H . C O M

SEAFOOD

Quick-Startguide

Tuna Steaks Italiano

14-oz can no-salt-

added diced tomatoes,

drained

+14-oz can small white

beans, rinsed anddrained

+4 tuna steaks,

each 1" thick

(about 1 lb total)

Also: 1 Tbsp virgin

olive oil, juice of

1 large lemon, 5

Tbsp chopped fresh

herbs (parsley, basil,

chives), 2 minced

garlic cloves, 1 Tbsp

Dijon mustard, tsp

salt, tsp red

pepper flakes

HoW to MAKe It F up ou ll to mdum-hot.

Dump th tomtos, bs, d ol to b bowl.

St ch of th lmo juc, hbs, d lc.

Dump th ls to b ploc b. Sl th

b d ft fo 30 muts, o ll d f ou

wt ( whch cs ou should wt to lht ou

ll). Th, t out th fsh d ll fo 3 to 4

muts p sd, bush wth md, utl just

bow o th outsd d stll p th ct.Dot ocoo tthts just wst ood tu

sts. To chc fo to pss, spt th

flsh wth tos o m smll cut wth f.

S wth th bowl of th b stuff.

MakeS 4 ServingS

perserving 394 clos, 46 pot, 24 cboh-

dts (7 fb), 12 ft (29% of clos),

500 m sodum


3/14


SEAFOOD

Quick-Startguide

Fish in Chips

12-oz can

evaporated milk

+1 lb catfish fillets

+5-oz can fat-free

sour cream and

onion Pringles

Also: 2 tsp lemon-

pepper seasoning,

1 tsp paprika, tspcayenne pepper

HoW to MAKe It Dump th ml d fsh to b

ploc b d lt t st fo 30 muts o so. F up

ou ll to mdum. Dump th oth dts to

oth b b. Sl th b. Cll ou l o d

pl touch footbll wth th b utl th Pls

cushd. Tcl ou l d do lttl css

clbto. O, bc to coo. Fst, fo th lo

of god, wsh ou hds. Th, dump th cushd

Pls to wd, shllow bowl. Pss th fsh flltsto th Pls utl th cotd. Cot ll

bst wth coo sp. L th fsh th bst

d st t o th ll. Clos th ll ld d th top

ts. gll fo bout 5 muts o ch sd, o utl

th cust s csp bow d th fsh s just lttl

flm d most thouhout.

MakeS 4 ServingS

perserving

433 clos, 18 ft (38% of clos),36 pot, 31 cbohdts (1 fb),

610 m sodum

ifyourenotafanof ctfsh, us cod, hlbut,

o oth fm, wht fsh.


4/14


SEAFOOD

Quick-Startguide

Pepper-Pineapple Snapper

4-oz can sliced or

chopped jalapeos

+2 8-oz cans pine-

apple chunks in juice

+Juice of lime

+4 red snapper fillets,

each thick (about

1 lb total)

Also: 1 Tbsp chopped

fresh parsley or

cilantro, 1 Tbsp virgin

olive oil, 1 tsp lemon-

pepper seasoning,

tsp paprika

HoW to MAKe It Dump th jlpos d b shot

of th c lqud to bowl. add th pppl,

wth shot of th juc. St th lm juc, psl o

clto, d ol. Co th mtu d lt t st fo 30

muts. F up ou ll to mdum. Cot both sds

of ch fsh fllt wth coo sp. Sctt th

lmo-ppp sso d pp o th flsh

sd of ch fllt, ubb t . Cot ll bst wth

coo sp d l o th fllts. gll fo 6 to 8muts p sd, o utl th fsh s just lttl flm

d most thouhout. S wth th ppp-p-

ppl sls.

MakeS 6 ServingS

perserving 165 clos, 4 ft (23% of clos),

24 pot, 8 cbohdts (1 fb),

125 m sodum

extracredit if ou h som fsh , chop up

2 tsps of th stuff d chuc t to th ppp-

pppl sls. S ths fsh dsh wth som sffo

c.


5/14


SEAFOOD

Quick-Startguide Zorros Swordfish Tacos

11-oz can corn with

peppers, drained

+1 cups chunky salsa

+2-oz can sliced black

olives, drained

+1 lb swordfish steaks

Also: 2 Tbsp chopped

fresh parsley, 6 large

(10) flour tortillas,

tsp ground black

pepper, 1 cups

shredded reduced-fat

Cheddar or Monterey

Jack cheese


i mdum bowl, m th co, sls, ols, d

psl. Mcow th mtu o mdum utl

wm1 mut o so. Wp th totlls fol d put

m o th ll. (L oom o th c fo th fsh.)

gll utl htd thouh, tu oc. Cot th fsh

wth coo sp d ub th ppp. gll fo 3 to

4 muts p sd, o utl just lttl flm d most

thouhout. rmo to bowl d b to chus.Fo ch tco, b totll d put o qul

mout of th chs, fsh, d co sls. Fold up th

bottom of ch totll, d fold o th sds.

MakeS 6 TaCOS

pertaco 476 clos, 13 ft (26% of clos),


980 m sodum


6/14


SEAFOOD

Quick-Startguide Acapulco Salmon

15-oz can mandarin

oranges in light syrup,

drained and chopped

+14-oz can zesty diced

tomatoes with chiles,

drained

+Juice of 1 lime

+4 salmon steaks,

each 1 thick (about

2 lb total)

Also: sweet onion,

finely chopped; 2 Tbsp

chopped fresh parsley

or cilantro; 1 Tbsp

virgin olive oil; tspsalt; tsp ground

black pepper

HoW to MAKe It i b bowl, m th but

th slmo, slt, d ppp. Lt t st fo 30 muts,

o ft fo up to 6 hous. F up ou ll to

mdum-hot. Cot th slmo wth coo sp d

ub th slt d ppp. gll fo bout 5 muts p

sd, o utl th fsh s just lttl flm d most

th mddl. S wth th o-tomto stuff.

MakeS 4 ServingS

perserving 347 clos, 14 ft (37% of clos),


330 m sodum


7/14


SEAFOOD

Quick-Startguide Big Ball o Shrimp Scampi

12-oz can beer

+1 lb medium shrimp,

peeled and deveined

+ 4-oz can sliced

or chopped jalapeos,

drained

+Juice of lemon

Also: 4 minced garlic

cloves, 3 Tbsp

reduced-calorie butter,

3 Tbsp chopped fresh

parsley, tsp lemon-

pepper seasoning


Fom foot-lo sht of fol to bowl. Pou

lttl b (2 to 3 Tbsp). ejo th st. Dump -

th ls to th fol d cumpl th top to m

sh mtl bll. gll fo 5 to 10 muts, o utl th

shmp bht p o th outsd d lttl flm

d most th mddl. S wth th jucs.

MakeS 2 ServingS

perserving370 clos, 8 ft (20% of clos),


710 m sodum

trydont skimp scampiToss th lld shmp

oto 2 cups cood l h pst.


8/14


SEAFOOD

Quick-Startguide

Tuna Melt Supreme

2 6-oz cans low-sodium

chunk white tuna,

drained and flaked

+14-oz can small

white beans, rinsedand drained

+2-oz can sliced

black olives

+8 thin slices sour-

dough or other

crusty bread

Also: cup low-fat

creamy Italian salad

dressing, 2 thinly

sliced scallions,2 Tbsp chopped fresh

parsley, 8 slices

(8 oz total) provolone

cheese

HoW to MAKe It i b bowl, m th but

th bd d chs. rft fo 30 muts. F

up ou ll to mdum. Fo ch mlt, put chs

slc d of th tu m o slc of bd. Top

wth oth slc of chs d bd. Cot both

sds of ch mlt wth coo sp. Put th mlts o

th ll d sqush m wth wht, such s o

sllt. gll utl th bd s tostd d th chs s

mltdbout 5 muts p sd, us th wht oboth sds. Cut ch mlt hlf.

MakeS 8 ServingS

permelt 308 clos, 13 ft (38% of clos),


830 m sodum


9/14


SEAFOOD

Quick-Startguide Luca Brasi Pizza

6-oz can low-sodium

chunk white tuna,

drained and flaked

+2 5-oz cans caponata

(eggplant appetizer),

drained

+10-oz can refrigerated

pizza dough

+1 cup shredded low-fat

mozzarella cheese

Also: 1 tsp oregano

HoW to MAKe It F up ou ll to mdum-low. i

mdum bowl, m th but th douh d

chs. Uoll th douh d cut t hlf. Cot two

pcs of fol wth coo sp d o ch sd

douh. Pss th douh to 8 ccls. Cot wth

mo sp. it oto th ll d pl off th fol.

gll fo 1 to 2 muts, o utl just bow o bottom.

it oto cutt bod. Sm of th tu-

plt mtu o ch. Sctt of th chs

o ch. Put th ps bc oto th ll. Clos

th ld d top ts. gll fo 3 to 5 muts, o utl

th chs mlts d th custs bow.

Cut ch to 4 slcs.

MakeS 2 MeDiUM PizzaS

perslice184 clos, 6 ft (30% of clos),


470 m sodum

wheretofindthefixinsCpot souds fc, but

ou c fd t supmt, t to th cd

tbls, tomtos, o ols. its Scl lsh

md fom plts, oos, tomtos, chos,

ols, d cps.

toimpresstheguestsadd 2 Tbsp choppd fsh

osm d 2 Tbsp p uts to th tu-plt

mtu. Td th moll fo 5-o cumbld

bsl-tomto ft.


10/14


SEAFOOD 0

Quick-Startguide Blueberry Barbecue Salmon

HoW to MAKe It St th o to bol. i smll

bowl, st toth th jm d suc utl wll

bldd. Cot b sht wth ostc coo

sp. a th slmo o t, spl o slt d

ppp, d spoo of th suc o th fllts. Bol

fo 5 muts, o utl th fsh fls. Spoo th

m suc o th fllts bfo s.

MakeS 2 ServingS

eatwith 1 cup stmd boccol dld wth tsp

lmo juc; 1 cup Ucl Bs rd rc, Whol g

Bow (th d ou c mcow 90 scods)

perserving (clud sd dshs) 419 clos,

31 pot, 59 cbohdts (6 fb), 6 ft,

159 m sodum

1 Tbsp blueberry jam

or jelly

+2 tsp barbecue sauce

+2 4-oz salmon fillets

Also: Cooking spray,

salt and pepper to

taste


11/14


LAMB

Quick-Startguide

BONUS SECTION!

LaMBTOPS

Wht h th roms us? Wll,

pt fom stht ods, publc bths, s-

tto, d w, th footsolds of th

mps m lso bouht foth wht s fo

much of th wold costo of th Su-

d ost d th Fd-ht bbshp. So t sms w

h Cludus to th fo mt tht, dspt ts hh stu-

td ft cott, s cllt souc of pot d oth

utts.

Cutl th most budt lstoc th wold, lmb s

stpl m os, clud nw zld, gc, d

th Mddl est. How, ou dot s t oft th Utd

Stts. W td to fo bf d chc o ou lls. But

lmb s ood d hlth w to j up ou mu. Just 110

ms of lmb pods 60 pct of ou dl pot

qumt d lmost ffth of ou o.

Lmb s lso cllt souc of tmB12

, whch sup

pots th poducto of d blood clls d hlps ou bod

mtbol pot, cbohdts, d ft.

its s lso o of th bst mts to coo qucl wth fc

ht, so th outsd s csp d chd d th sd swt

d juc. Whl t dost lws top th shopp lst wh t

coms to bbcus, ts dl mt to coo outdoos o

are yOU a Leg Man?

Try THiS exCeLLenT SOUrCe OF

PrOTein On THe griLL


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LAMB

Quick-Startguide chcol wth som obust hbs thow o, ss

Joh Woodwd, th hd chf t th Mlmso

Bss & B Lodo. it lso os ll wll

wth d w. no wod th roms w such bfs.

Ths ew Should kow about LmbBht st bst vd d mt wth mml ft m

sm to b th bst choc, but tll h lss flo

d too fm ttu, chf Woodwd ss. Hs

choc fo tdss d flo s mtud lmb,

whch s dp d colo, wth cm-colod ft

d slht odo.

Fd som ft Fo succult ost t ps to slct cut wth som ft ttchd. L, wll-tmmd

cuts pfbl fo quc coo mthods

such s f, ll, o bbcu.

Collct buttfls Wh ou bu l of lmb

fo th ll, s th butch to buttfl t fo ou.

Ths ols t th mt off th bo o

pc d fltt t, whch llows t to coo mo

l.

Td to you Flockp t cool as soo s possbl ft shopp,

wp th mt fsh plstc wp d put t o

plt (to pt blood dpp oto oth foods)

th fd o f. gt to ow ou fd tm-

ptu u d chc tht ts opt btw

0 d 5 C.

Co d thw Fsh lmb should b t wth 3

ds of puchs, whl fo mt must b thwd

oht bfo coo t. Put th mt o plt,

co t, d l t o th sd; t wot thw th

fd.

g it glladd flo Mt th mt oht llows th

flos to ll ptt lthouh ou should stll

jo tst sults f ou do t fo hou of two

bfo. T ths cp: cup so suc, 1 Tbsp

ho, 2 cushd clos lc, d 2 tsp d .

Slp o ub if ou ht hd tm to mt ou

lmb, ub som flo bfo coo. a d of

md ll hcs th flo of lmb, ss

Pt H, ow of wd-w H.g. Wlt

butchs Bos Cout, Lodo. it shows ou

usts tht ou md th t ffot.

Sto th f Lmb s bst cood fst t hh ht, so

lht ou ll t lst 30 muts bfo ou wt to

us t d wt utl th cols wht d scoch.

if ou ht usd md, cot th mt wth

ol ol. ad mmb to t ou lmb out of th


13/14


LAMB

Quick-Startguide

fd bout 20 muts bfo coo o ls ou

mt m b touh d chw.

Tm to mo Chump chops d cutlts smll

cuts tht t fo ll. L cuts c tst too

chd b th tm th cood. So ft 15 to 20

muts o th bb, tsf thm to hot o

(360 F) fo ddtol 30 muts. Ths w th

mt wot bu d ou wot los flos fom

th ll.

g m b alws l mt fo m-

mum of 5 muts b llow t to st ft coo.

Ths sus tht th mt wll td d ms

ou wot los of th tul jucs wh c.

vtl Sttstcs: Wooll Fcts

1Th ouhl bllo shp o th plt

ou dto coutd thm du o slplss

htjust 11 mllo of whch l Wls.

2Hlf poud of wool c b spu to 20 mls

of f , d mtu w poducs bout

10 pouds of wl sho wool ouh to

m sut.

3Shp ht lws b sh, t tps

th pst th md hll of ct. Ufotu-

tl fo th lmbs, t ws th tp Joh Mceo

would thow oud th ts cout. it too th ts-

ts of 11 shp to m o c-smsh.

4you lmb s flss soul. Th h

o top fot tth. Ths ms thm poo whs-

tls, thouh t lst th oof of th mouth s hd so

th c t touh tto.

5if ou clbt shps fst bth-

d, ou mht wt to ow tht, fo foml

ddss, shp d 1 o o s hot.

Dot bu t c, thouhth bsc of top tth

ms t wot b bl to blow out th cdls.

6Shp h mostl scpd th ttto of fc-

to fms d th o ouh, oft ccss-

bl pstus d outcops. Ths ms thm th lst

ll of ll mls to b cotmtd wth tbotc

sdusbut th most ll to tf ususpct oc

clmbs.

7if ou s shp stdd o ts bc, oll t

o. a shp ct t up fom tht posto

d wll tull d f lft th.

Chop Tlimpss ou butch wth -dpth owld ofo tom:

viTaMinS anD MineraLS

L lmb s t souc of pot, B t-

ms, tm D, d mls, ptcull o d

c.


14/14


Quick-Startguide

Th o lmb s fom thts

sl bsobd b th bod. Lmb lso

ds th bsopto of o fom othfoods.

Th tm D potc of lmb s

ptcull ood, d ths hlps wth

bo ml dst d th bsopto

of clcum.

St c of bs: Ths scto s

popul s ts th qucst to ost. it

c b sd s whol c of lmb

cood 20 muts o lsso d-

dul potos.

B sold should: not s ps s

b o lo, ths c b ostd, slcd d

td, olld d td, o bod. its lso

ood fo bbs d stws.

gt lo collcto: Othws ow

s th sddl, ths c b cut to chops

o sd s bolss lo ost. its

td d tst, d c b ostd

o lld.

Pull l of lmb: Ths clssc cut s

lbl fou ts: bolss, bo-

, olld, d td o buttfld. its

l d c b ostd, cut to l

sts, o choppd to cubs fo

bb.

FaT COnTenT

Most of th ustutd ft s moo-

ustutd; ths s th tp of ft ssoc-

td wth hlth Mdt dts.

Lmb cots om-3 polustu-ts, whch thouht to potct

st ftl ht dss.

glld L of Lmbgt ou butch to buttfl 5- to 6-lb l of lmb. you c mt

t us ths cp.

MarinaDe

2 clos of lc, cushd

1 d chl ppp, choppd

1 buch of osm

1 b lf

zst of 1 lmo

1 Tbsp of s slt

1 Tbsp blc blc ppp

1 Tbsp cod sds (cushd)

7 Tbsp ol ol

M, ub wll to th lmb, plc

th lot bowl, d co wth

plstc wp.

COOking gll ou l fo 8 to 10

muts o ch sd, tu

occsoll. Cotu to do ths

fo futh 30 to 40 mutso

tsf to hot o fo 30

muts to c o th coo.

aft coo, lt th lmb st

fo 7 muts, d c. S

th lmb wth smpl sld d

blsmc dss, plus w

pottos wth mt. O ll som

pt bd to o losd

md sld d bowl of

hummus.

anD TO Drink . . . Bb dalb

Fotll 2001, asch.voluptuous, soft, d plumm,

ths w qus ch mt to

soft ts ts. it ms

dl complmt to lmb.

cooking seafood

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