SNAPPER

Total time: 25 minutes

Servings: 4

Cooking spray

1 1/2 cps fish-shaped cheese crackers, crushed

2 tablespoons reduced-sodium taco seasoning

4 snapper fillets (about 24 ounces)

2 eggs, beaten (or 1/2 cup egg substitute)

Prepared salsa (optional)

1. Preheat oven to 400F. Coat baking sheet with spray. Crush crackers finely, and then combine with seasoning. Dip fish into eggs (allowing excess to drip off), then dip into cracker crumbs; press with fingertips to coat evenly.

2. Place fish on baking sheet; coat fish with spray. Bake 13-15 minutes or until fish is opaque and separates easily. Serve with salsa.

Calories (per 1/4 recipe): 300

Fat: 10g

Cholesterol: 145mg

Sodium: 840mg

Carb: 19g

Fiber: 1g

Protein: 29g

Vitamin A: 4%

Vitamin C: 0%

Calcium: 2%

Iron: 6%

Total time: 15 minutes

Servings: 4

24 ounces snapper fillets

1/4 cup flour

1 egg, beaten

1 cup panko breadcrumbs

1/4 cup canola oil

Salt and pepper

Lemon (optional)

1. Preheat large sauté pan on medium. Dip fish in flour (coating both sides), then dip into egg (allowing excess to drip off), and coat with panko.

2. Place oil in pan, then add fish: cook 4-5 minutes on each side or unit crust is golden and fish separates easily. Drain on paper towels and season with salt and pepper. Serve with lemon, if desired.

SAUTE: preheat large sauté pan on medium. Place 2 tablespoons garlic herb butter in pan, then add 24 ounces. snapper; cook 2-3 minutes on each side or until opaque and separates easily. Squeeze lemon juice over fish.

BAKE: preheat oven to 400F. Place 24 ounces. snapper in foil pouch with 1 tablespoon butter, 1/4 teaspoon salt, 1 tablespoon fresh chopped parsley, and 1/2 cup fresh diced tomatoes; bake 8-10 minutes o until opaque and separates easily.

Calories (per 1/4 serving): 320

Fat: 16g

Cholesterol: 115mg

Sodium: 570mg

Carb: 16g

Fiber: 2g

Protein: 26g

Vitamin A: 2%

Vitamin C: 0%

Calcium: 2%

Iron: 6%

Total time: 20 minutes

Active time: 5 minutes

¼ teaspoon salt

1/8-teaspoon pepper

24 ounces. snapper filets

1(16 oz.) container peach-mango salsa

1 cup fresh mango or peaches, diced

1 tablespoon cilantro, chopped

1: Preheat oven to 400F. Season fish with salt and pepper and place on baking sheet.

Top with salsa: bake 12-14 minutes or until opaque and separates easily.

2: Top fish with fresh mango or peaches and sprinkle with cilantro.

SAUTE: Heat 1-tablespoon olive oil in large sauté pan on medium-high. Season 24 ounces. snapper with salt and pepper and add to pan. Reduce heat to medium: cook 4-5 minutes on each side or until opaque and separates easily.

GRILL: Preheat grill to medium. Season 1 ½ lb. snapper (3/4-inch-thick) with salt and pepper and rub with 1-tablespoon oil. Grill 4-5 minutes on each side or until opaque separates easily.

Calories per ¼ recipe: 230

Fat: 2.5g

Cholesterol: 60mg

Sodium: 570mg

Carbohydrates: 14g

Fiber: 1g

Protein: 34g

Vitamin A: 30%

Vitamin C: 60%

Calcium: 15%

Iron: 2%

Total time: 20 minutes

Servings: 4

2 tablespoons unsalted butter, divided

1-tablespoon seafood seasoning

24 ounces. snapper fillets

Juice of 1/2 orange (about 1/4 cup0

1 tablespoon fresh basil, chopped

1. Preheat large sauté pan on medium; place 1 tablespoon butter in pan. Season fish and add half to pan; cook 2-3 minutes on each side or until opaque and separates easily. Remove fish from pan; cover to keep warm. Repeat with remaining fillets.

2. Add remaining 1-tablespoon butter, juice from orange, and basil to pan; cook and stir until melted and hot. Serve sauce over fish.

PAN FRY: dip 24 ounces. snapper in beaten egg, then coat with bread crumbs; shake off excess. Preheat 3 tablespoons oil in large sauté own on medium-high. Cook fish 4-5 minutes on each side or until crust is golden and fish separates easily. Drain on paper towels; season and serve.

BAKE: preheat oven to 400F. Season 24 ounces. snapper with salt and pepper; place on baking sheet. Bake fish 10-12 minutes or until opaque and separates easily; top with melted butter and lemon slices.

Calories: 170

Fat: 9g

Cholesterol: 80mg

Sodium: 770mg

Carb: 3g

Fiber: 0g

Protein: 18g

Vitamin A: 15%

Vitamin C: 25%

Calcium: 4 %

Iron: 2%

1 Florida jalapeño pepper, finely chopped

1 ripe Florida avocado, diced

2 cups Florida strawberries, finely chopped

¼ cup Florida red onion, finely chopped

2 tablespoons Florida cilantro, finely chopped

1 teaspoon fresh Florida lime juice

¼ teaspoon sugar

¼ sea salt to taste

4 6-ounce Florida snapper fillets

1 tablespoon olive oil

1 ½ tablespoons fresh Florida lime zest

Stir jalapeño, avocado, strawberries, onion, cilantro, limejuice, sugar and seat salt together in a bowl. Cover and set aside. Salsa may be made several hours ahead and chilled. When making ahead, add the sugar, salt and avocado when ready to serve. Preheat stovetop grill pan over high heat. Pat fillets dry then brush both sides with the oil: sprinkle with the lime zest. Lay fillets on grill pan skin side down and cook 4-5 minutes on each side, turning once, until cooked through. Transfer fillets to serving plates and top with avocado-strawberry salsa.

Calories: 440

Calories from fat: 117

Total fat: 13g

Saturated fat: 2g

Trans fatty acid: 0g

Cholesterol: 63mg

Total carbohydrates: 40g

Protein: 37g

Omega 3 fatty acid 0.06g

32 ounces snapper, cut into 1-inch strips

2 Florida eggs

2 tablespoons milk

½ teaspoon salt

½ teaspoon freshly ground pepper

½ cup flour

1-teaspoon cumin

1-teaspoon chili seasoning

5 tablespoons butter

2 tablespoons olive oil

2 Florida limes, halved

Pat snapper fingers dry with paper towel. Whisk together eggs and milk in a small bowl. Combine salt. Pepper, flour, cumin and chili seasoning on a shallow plate. Coat fish fingers with flour mixture: dip in egg mixture, then into flour mixture. Set aside to dry for 5 minutes. Melt the butter and oil together in a heavy skillet over moderate heat. When butter foams, add the fingers: cook 3-5 minutes on each side until browned and cooked through. Serve with lime halves. Yield: 6 servings

Calories: 343

Calories from fat: 156

Total fat: 18g

Saturated fat: 8g

Trans fatty acid: 0g

Cholesterol: 153mg

Total carbohydrates: 11g

Protein: 35g

Omega 3 fatty acid: 0.04g

Yield: 4 servings

2 tablespoons extra virgin olive oil

1 ½ cups Florida white onions, thinly sliced

2 tablespoons garlic, minced

4 cups plum tomatoes, seeded and chopped

½ cup yellow bell pepper, chopped

½ cups dry white wine

2/3 cups green olives, sliced

¼ cup capers, drained

1/8 teaspoon red pepper flakes

4 6-ounce snapper fillets

2 tablespoons butter

¼ cup fresh cilantro, chopped.

In a large sauté pan, heat olive oil over medium heat. Add onions and sauté until soft. Stir in garlic: sauté 1 minute. Add tomatoes and yellow pepper: cook until softened. Stir in wine, olives, capers, and red pepper flakes and bring to a simmer. Place fillets into sauce: cover pan and gently simmer for 10 to 12 minutes until flakes easily with a fork. Transfer fillets to a serving plate and keep warm. Add butter to sauce and simmer until thickened. Stir cilantro into sauce and serve over fillet.

Calories: 510

Calories from fat: 170

Total fat: 19g

Saturated fat: 6g

Trans fatty acid: 0g

Cholesterol: 80 mg

Total carbohydrates: 26g

Protein: 39g

Omega 3 fatty acid: 0.06g

Yield: 4 servings.

½ teaspoon cumin seeds

½ teaspoon coriander seeds

½ teaspoon dried hot pepper flakes

½ teaspoon caraway seeds

4 6-ounce snapper fillets

3 cloves garlic, thinly sliced

1 medium onion, thinly sliced

2 medium tomatoes, chopped

½ cup raisins

¼ cup pine nuts

1 cup fish stock or bottled clam juice

Parsley for garnish

Preheat oven to 400F. In a skillet over medium heat, roast cumin and coriander seeds and pepper flakes for 2-3 minutes until fragrant. Remove from heat; grind spices in a spice grinder or with a mortar and pestle. Rub spice mix on the fillets. Let stand 10 minutes. In a small bowl, toss together the garlic, onion, tomatoes, raisins, and pine nuts. Spoon ½ of this vegetable mixture into a greased flat ovenproof dish; place fillets on the vegetable layer. Top the fillets with remaining ½ of the vegetable mixture. Pour fish stock or clam juice over fillets. Bake for 20-30 minutes until fillets are cooked through. Garnish with parsley.

Calories: 316

Calories from fat: 81

Total fat: 9g

Saturated fat: 1g

Trans fatty acid: 0g

Cholesterol: 63mg

Total carbohydrates: 20g

Protein: 39g

Omega 3 fatty acid: 0.07g

UNICORN

Servings: 4
1/2 cup dry white wine
1/4 cup shallots, minced
3 tablespoons fresh lemon juice
1 cup heavy cream
1/4 cup unsalted butter, cut into 1/2- inch cubes
1 1/2 teaspoons grated lemon peel
8 ounces fresh blue crabmeat
Salt and pepper
3 tablespoons olive oil
1 tablespoon shrimp boil or seafood seasoning
4 6 to 8 ounce unicorn fillets, skinless
1 bunch fresh parsley, chopped
Combine wine, shallots, and lemon juice in small saucepan. Boil over medium0high heat until mixture is reduced to 1/3 cup. Add cream; simmer 5 minutes until thickened. Add butter cubes a few at a time and whisk until melted. Stir in lemon peel. Add crabmeat to sauce and heat through. Add salt and pepper to taste; set aside and keep warm. In a large skillet, heat oil over medium-high heat. Season fillets with seafood seasoning and add to pan; cook 4 minutes per side until opaque in center. Place fillet in center of serving plate and top with crabmeat. Spoon additional sauce over all; sprinkle with parsley and serve.
Calories: 760
Calories from fat: 541
Total fat: 61g
Saturated fat: 29g
Trans fatty acid: 1g
Cholesterol: 241 mg
Total carbohydrates: 6g
Protein: 43g
Omega 3 fatty acid: 1.29g
Servings: 4
1/2 cup sliced almonds
4 tablespoons butter, melted
4 6- ounce unicorn fillets
2 teaspoons cayenne pepper
Sea salt
Ground black pepper
1-cup rice flour
1/2 cup butter
1/4 cup lemon juice
1/4 cup flat leaf parsley, chopped
Heat oven to 375F. Place sliced almonds and 4 tablespoons butter in ovenproof dish; roast for 7 minutes or until golden. Remove from oven and set aside. Sprinkle fillets with seasoning then dredge in flour. Melt 1/2 cup butter in shallow skillet over medium-high heat; add fillets and cook 3-5 minutes per side until cooked through. Remove fillets from own and keep warm. Add toasted almonds, lemon juice and parsley to butter in the skillet; mix well then spoon over cooked fillets.
Calories: 831
Calories from fat: 532
Total fat 60g
Saturated fat: 30g
Trans fatty acid: 1g
Cholesterol: 186mg
Total carbohydrates: 36g
Protein: 37g
Omega 3 fatty acid: 1g
Servings: 4
8 tablespoons butter, divided
3 medium Portobello mushrooms, sliced
1/2 cup brandy
1 cup heavy cream
1/4 cup grated Parmesan cheese
2 fresh thyme leaves, minced
Salt and pepper
1-tablespoon seafood seasoning
4 6-ounce unicorn fillets
Melt 4 tablespoons butter in a large sauté pan over medium-high heat. Add mushrooms slices; sauté about 7 minutes until soft and lightly browned. Add brandy and simmer until liquid reduces to a glaze. Reduce heat to medium and add cream, Parmesan cheese and thyme; simmer 7 minutes until sauce thickens, stirring occasionally. Season the fillets with seafood seasoning. Melt remaining 4 tablespoons butter in a large skillet over medium-high heat. Add fish and sauté 3 minutes per side, turning once, until cooked through and opaque in the center. Transfer fillets to serving plate and spoon sauce over.
Calories: 818
Calories from fat: 570
Total fat 64g.
Saturates fat: 36g
Trans fatty acid: 2g
Cholesterol: 238mg
Total carbohydrates: 5g
Protein: 37g
Omega 3 fatty acid: 1.29g
Servings: 4
5 tablespoons olive oil, divided
1 cup yellow onion, chopped
3 cloves garlic, finely chopped
3 medium red tomatoes, chopped
1 small eggplant, diced
2 medium red bell peppers, diced
2 medium zucchini, diced
2 tablespoons fresh lemon juice
1/2-teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon basil, chopped
1 tablespoon parsley, chopped
4 6-ounce unicorn fillets
Heat 3 tablespoons of oil in a large skillet over medium heat. Add onion and garlic; sauté 5 minutes until softened. Add tomatoes, eggplant, peppers and zucchini; lower heat to medium- low. Simmer until the vegetables are tender, stirring occasionally. Add the lemon juice, salt, and pepper; stir in the basil and parsley. Reduce heat and keep warm. In a clean sauté pan, heat the remaining 2 tablespoons oil over medium- high het. Add the fillets and cook 3-4 minutes on each side until cooked through. Serve topped with the cooked vegetable ratatouille.
Calories: 530
Calories from fat: 303
Total fat: 35g
Saturated fat: 9g
Trans fatty acid: 0
Cholesterol: 85mg
Total carbohydrates: 22g
Protein: 35g
Omega 3 fatty acid: 1g
Servings: 4
4 6-ounce unicorn fillets
1/2 cup all purpose flour
Kosher salt
Fresh ground black pepper
2 tablespoons olive oil
2 tablespoons unsalted butter
1/4 cup white wine
1 shallot, finely chopped
1-tablespoon heavy cream
1/2 cup unsalted butter, cubed and chilled
1-teaspoon fresh lemon juice
1 tablespoon flat-leaf parsley, chopped
1.4 cup green olives, sliced
3 tablespoons capers, drained
4 strips cooked bacon, crumbled
Season fillets with salt and pepper and dredge in flour. Heat oil and butter in a large sauté pan over medium heat. When butter foams, add fillets; cook 4 minutes per side or until opaque in center. Transfer fillets to a platter and keep warm. To make the sauce, add the wine and shallot to saucepan; bring to a boil over medium heat and cook until reduced by 1/2. Add the cream and cook sauce until just thickened. Reduce heat to low; add cubed butter a little at a time whisking until blended into a smooth sauce. Site in lemon juice, parsley, olives, capers, and bacon. Spoon the sauce over the fillets and service.

Calories: 605
Calories from fat: 370
Total fat: 42g
Saturated fat: 21g
Trans fatty acid: 1g
Cholesterol: 148mg
Total carbohydrates: 18g
Protein: 37g
Omega 3 fatty acid: 0.18g
Servings: 4
1-tablespoon olive oil
4 6-ounce unicorn fillets
1 onion, thick slices
3 cloves garlic, sliced
6 ounces tomato paste
1/2 cup dry white wine
1/3-cup clam juice or chicken stock
2 tablespoons lemon juice
1/4-teaspoon cumin
1/4-teaspoon cinnamon
Fresh ground black pepper
1/2 cup feta cheese, crumbled
1/3 cup chopped walnuts, toasted
3 tablespoons cilantro or parsley, chopped

In a heavy sauté own, sauté fillets in oil over high heat 3-5 minutes until browned. Remove fillets and set aside. Over medium heat, sauté onion and garlic 4-5 minutes until tender. Add tomato sate, wine, clam juice or stock, lemon juice, cumin, cinnamon, and pepper. Bring to a boil then lower heat and simmer, covered, for 10 minutes; stir frequently. Add fillets topaz; simmer until heated through, serve topped with feta cheese, walnuts, and cilantro.
Calories: 388
Calories from fat: 143
Total fat: 16g
Trans fatty acid: 6g
Cholesterol: 0mg
Carbohydrates: 17g
Protein: 40g
Omega 3 fatty acid: 0.9g
Servings: 4
2 tablespoons olive oil
4 6-ounce unicorn fillets
2 cloves garlic, crushed
1 teaspoon fresh ginger, peeled and grated
1/2 cup red onion, diced and divided
1 1/2 cups canned light coconut milk
2-tablespoon fresh limejuice
1/2 cup fresh cilantro, chopped
1-teaspoon soy sauce
1 splash hot pepper sauce
4 plum tomatoes, diced
1 green bell pepper, diced
1 10-ounce bag spinach, washed
In large sauté pan over medium- high heat, sauté fillet sin 1-tablespoon olive oil 2-3 minutes per side until browned. Remove fillet and set aside. Add garlic, ginger and 1/4 cup onion to pan; cook until tender. Add coconut milk, limejuice, cilantro, soy sauce, and hot pepper sauce. Bring to a boil and add fillets; simmer 1 minute until fillets are opaque are in center. In a separate large sauté pan, heat remaining 1 tablespoon of olive oil over medium- high heat/ sauté remaining 1/4-cup onion, tomatoes, bell peppers and spinach until greens are just wilted. Serve fillets on a bed of spinach mixture.
Calories: 465calories from fat: 220
Total fat: 25g
Saturated fat: 18g
Trans fatty acid: 0g
Cholesterol: 80mg
Total carbohydrates: 16g
Protein: 49g
Omega 3 fatty acid: 0.12g
Servings: 4
2 tablespoons olive oil
1 cup red bell pepper, chopped
1 cup green bell pepper, chopped
2 cups fresh corn kernels
1-cup onion, diced
1-teaspoon salt, divided
1 teaspoon fresh ground black pepper, divided
1 teaspoon dried thyme, divided
4 6-ounce unicorn fillets
1/2 cup french-fried onion rings, crushed

Heat oven to 450F. Combine 1 tablespoon of the olive oil with red and green bell peppers, corn, onion, and 1/2 teaspoon each of the salt, pepper, and thyme in a large ovenproof pan. Roast mixture in the oven until the corn and peppers start to brown, about 12 minutes, stirring twice. Coat fillets with remaining 1 tablespoon of oil and remaining 1/2 teaspoon of salt, pepper, and thyme. Top with crushed onion rings. Remove roasting pan from oven; spread corn and pepper mixture to sides of the pan. Place fillets in middle of pan; return to oven and cook 10 minutes until fillets are opaque in the center. Serve fillets on a bed of roasted vegetables.

Calories: 481
Calories from fat: 206
Total fat: 23g
Saturated fat: 5g
Trans fatty acid:0g
Cholesterol: 62mg
Total carbohydrate: 30g
Protein: 39g
Omega 3 fatty acid: 0.01g
Total time: 20 minutes
Servings: 4
2 tablespoons unsalted butter, divided
1-tablespoon seafood seasoning
24 ounces. unicorn fillets
Juice of 1/2 orange (about 1/4 cup0
1 tablespoon fresh basil, chopped
1. Preheat large sauté pan on medium; place 1 tablespoon butter in pan. Season fish and add half to pan; cook 2-3 minutes on each side or until opaque and separates easily. Remove fish from pan; cover to keep warm. Repeat with remaining fillets.
2. Add remaining 1-tablespoon butter, juice from orange, and basil to pan; cook and stir until melted and hot. Serve sauce over fish.
PAN FRY: dip 24 oz. snapper in beaten egg, then coat with bread crumbs; shake off excess. Preheat 3 tablespoons oil in large sauté own on medium-high. Cook fish 4-5 minutes on each side or until crust is golden and fish separates easily. Drain on paper towels; season and serve.
BAKE: preheat oven to 400F. Season 24 oz. snapper with salt and pepper; place on baking sheet. Bake fish 10-12 minutes or until opaque and separates easily; top with melted butter and lemon slices.
Calories: 170
Fat: 9g
Chop: 80mg
Sodium: 770mg
Carb: 3g
Fiber: 0g
Protein: 18g
Vitamin A: 15%
Vitamin C: 25%
Calcium: 4 %
Iron: 2%
Total time: 15 minutes
Servings: 4
24 oz. unicorn fillets
1/4-cup flour
1 egg, beaten
1-cup panko breadcrumbs
1/4-cup canola oil
Salt and pepper
Lemon (optional)
1. Preheat large sauté pan on medium. Dip fish in flour (coating both sides), then dip into egg (allowing excess to drip off), and coat with panko.
2. Place oil in pan, then add fish: cook 4-5 minutes on each side or unit crust is golden and fish separates easily. Drain on paper towels and season with salt and pepper. Serve with lemon, if desired.
SAUTE: preheat large sauté pan on medium. Place 2 tablespoons garlic herb butter in pan, then add 24 oz. snapper; cook 2-3 minutes on each side or until opaque and separates easily. Squeeze lemon juice over fish.
BAKE: preheat oven to 400F. Place 24 oz. snapper in foil pouch with 1 tablespoon butter, 1/4 teaspoon salt, 1 tablespoon fresh chopped parsley, and 1/2 cup fresh diced tomatoes; bake 8-10 minutes o until opaque and separates easily.
Calories (per 1/4 serving): 320
Fat: 16g
Cholesterol: 115mg
Sodium: 570mg
Carb: 16g
Fiber: 2g
Protein: 26g
Vitamin A: 2%
Vitamin C: 0%
Calcium: 2%
Iron: 6%
Total time: 20 minutes
Active time: 5 minutes
¼ teaspoon salt
1/8-teaspoon pepper
24 oz. unicorn filets
1(16 oz.) container peach-mango salsa
1 cup fresh mango or peaches, diced
1-tablespoon cilantro, chopped
1: Preheat oven to 400F. Season fish with salt and pepper and place on baking sheet. Top with salsa: bake 12-14 minutes or until opaque and separates easily.
2: Top fish with fresh mango or peaches and sprinkle with cilantro.
SAUTE: Heat 1-tablespoon olive oil in large sauté pan on medium-high. Season 24 oz. snapper with salt and pepper and add to pan. Reduce heat to medium: cook 4-5 minutes on each side or until opaque and separates easily.
GRILL: Preheat grill to medium. Season 24 oz. snapper (3/4-inch-thick) with salt and pepper and rub with 1-tablespoon oil. Grill 4-5 minutes on each side or until opaque separates easily.

Calories per ¼ recipe: 230
Fat: 2.5g
Cholesterol: 60mg
Sodium: 570mg
Carbohydrates: 14g
Fiber: 1g
Protein: 34g
Vitamin A: 30%
Vitamin C: 60%
Calcium: 15%
Iron: 2%

GROUPER

Total time: 20 minutes
Active time: 5 minutes
¼ teaspoon salt
1/8-teaspoon pepper
24 oz. grouper filets
1(16 oz.) container peach-mango salsa
1 cup fresh mango or peaches, diced
1-tablespoon cilantro, chopped
1: Preheat oven to 400F. Season fish with salt and pepper and place on baking sheet. Top with salsa: bake 12-14 minutes or until opaque and separates easily.
2: Top fish with fresh mango or peaches and sprinkle with cilantro.
SAUTE: Heat 1-tablespoon olive oil in large sauté pan on medium-high. Season 24 oz. snapper with salt and pepper and add to pan. Reduce heat to medium: cook 4-5 minutes on each side or until opaque and separates easily.
GRILL: Preheat grill to medium. Season 24 oz. snapper (3/4-inch-thick) with salt and pepper and rub with 1-tablespoon oil. Grill 4-5 minutes on each side or until opaque separates easily.
Calories per ¼ recipe: 230
Fat: 2.5g
Cholesterol: 60mg
Sodium: 570mg
Carbohydrates: 14g
Fiber: 1g
Protein: 34g
Vitamin A: 30%
Vitamin C: 60%
Calcium: 15%
Iron: 2%
Total time: 15 minutes
Servings: 4
24 oz. grouper fillets
1/4-cup flour
1 egg, beaten
1-cup panko breadcrumbs
1/4-cup canola oil
Salt and pepper
Lemon (optional)
1. Preheat large sauté pan on medium. Dip fish in flour (coating both sides), then dip into egg (allowing excess to drip off), and coat with panko.
2. Place oil in pan, then add fish: cook 4-5 minutes on each side or unit crust is golden and fish separates easily. Drain on paper towels and season with salt and pepper. Serve with lemon, if desired.
SAUTE: preheat large sauté pan on medium. Place 2 tablespoons garlic herb butter in pan, then add 24 oz. snapper; cook 2-3 minutes on each side or until opaque and separates easily. Squeeze lemon juice over fish.
BAKE: preheat oven to 400F. Place 1 1/2 lb. snapper in foil pouch with 1 tablespoon butter, 1/4 teaspoon salt, 1 tablespoon fresh chopped parsley, and 1/2 cup fresh diced tomatoes; bake 8-10 minutes o until opaque and separates easily.
Calories (per 1/4 serving): 320
Fat: 16g
Cholesterol: 115mg
Sodium: 570mg
Carb: 16g
Fiber: 2g
Protein: 26g
Vitamin A: 2%
Vitamin C: 0%
Calcium: 2%
Iron: 6%
Total time: 20 minutes
Servings: 4
2 tablespoons unsalted butter, divided
1-tablespoon seafood seasoning
24 oz. grouper fillets
Juice of 1/2 orange (about 1/4 cup)
1 tablespoon fresh basil, chopped
1. Preheat large sauté pan on medium; place 1 tablespoon butter in pan. Season fish and add half to pan; cook 2-3 minutes on each side or until opaque and separates easily. Remove fish from pan; cover to keep warm. Repeat with remaining fillets.
2. Add remaining 1-tablespoon butter, juice from orange, and basil to pan; cook and stir until melted and hot. Serve sauce over fish.
PAN FRY: dip 24 oz. snapper in beaten egg, then coat with bread crumbs; shake off excess. Preheat 3 tablespoons oil in large sauté own on medium-high. Cook fish 4-5 minutes on each side or until crust is golden and fish separates easily. Drain on paper towels; season and serve.
BAKE: preheat oven to 400F. Season 24 oz. snapper with salt and pepper; place on baking sheet. Bake fish 10-12 minutes or until opaque and separates easily; top with melted butter and lemon slices.
Calories: 170
Fat: 9g
Cholesterol: 80mg
Sodium: 770mg
Carb: 3g
Fiber: 0g
Protein: 18g
Vitamin A: 15%
Vitamin C: 25%
Calcium: 4 %
Iron: 2%
Total time: 25 minutes
Servings: 4
1 tablespoon blackening seasoning
24 oz. grouper fillets (3/4 inch thick)
1/3-cup mayonnaise
3 tablespoons ranch dressing
4 hoagie rolls
1. Season grouper. Combine mayonnaise and ranch dressing; set aside.
2. Preheat grill to medium. Grill fish 4-5 minutes on each side or until opaque and separates easily.
3. Place grouper in rolls; top with mayonnaise mixture and your favorite sandwich toppings.
BAKE: preheat oven to 400F. Place 24 oz. grouper in oiled baking pan and season with salt/ pepper; bake 8-10 minutes or until opaque and separates easily.
PAN FRY: dip 24 oz. grouper in beaten egg, then coat with bread crumbs; shake off excess. Preheat 3 tablespoons oil in large sauté pan on medium- high. Cook fish 3-4 minutes on each side or until golden and fish separates easily. Season with salt and pepper.
Calories: 610
Fat: 18g
Cholesterol: 100mg
Sodium: 1170mg
Carbohydrates: 60g
Fiber: 2g
Protein: 53g
Vitamin A: 6%
Vitamin C: 0%
Calcium: 4%
Iron: 25%
Servings: 4
4 6-ounce grouper fillets
1/2 cup all purpose flour
Kosher salt
Fresh ground black pepper
2 tablespoons olive oil
2 tablespoons unsalted butter
1/4 cup white wine
1 shallot, finely chopped
1-tablespoon heavy cream
1/2 cup unsalted butter, cubed and chilled
1-teaspoon fresh lemon juice
1 tablespoon flat-leaf parsley, chopped
1.4 cup green olives, sliced
3 tablespoons capers, drained
4 strips cooked bacon, crumbled
Season fillets with salt and pepper and dredge in flour. Heat oil and butter in a large sauté pan over medium heat. When butter foams, add fillets; cook 4 minutes per side or until opaque in center. Transfer fillets to a platter and keep warm. To make the sauce, add the wine and shallot to saucepan; bring to a boil over medium heat and cook until reduced by 1/2. Add the cream and cook sauce until just thickened. Reduce heat to low; add cubed butter a little at a time whisking until blended into a smooth sauce. Site in lemon juice, parsley, olives, capers, and bacon. Spoon the sauce over the fillets and service.
Calories: 605
Calories from fat: 370
Total fat: 42g
Saturated fat: 21g
Trans fatty acid: 1g
Cholesterol: 148mg
Total carbohydrates: 18g
Protein: 37g
Omega 3 fatty acid: 0.18g
Servings: 4
1-tablespoon olive oil
4 6-ounce grouper fillets
1 onion, thick slices
3 cloves garlic, sliced
6 ounces tomato paste
1/2 cup dry white wine
1/3-cup clam juice or chicken stock
2 tablespoons lemon juice
1/4-teaspoon cumin
1/4-teaspoon cinnamon
Fresh ground black pepper
1/2 cup feta cheese, crumbled
1/3 cup chopped walnuts, toasted
3 tablespoons cilantro or parsley, chopped
In a heavy sauté own, sauté fillets in oil over high heat 3-5 minutes until browned. Remove fillets and set aside. Over medium heat, sauté onion and garlic 4-5 minutes until tender. Add tomato sate, wine, clam juice or stock, lemon juice, cumin, cinnamon, and pepper. Bring to a boil then lower heat and simmer, covered, for 10 minutes; stir frequently. Add fillets topaz; simmer until heated through, serve topped with feta cheese, walnuts, and cilantro.
Calories: 388
Calories from fat: 143
Total ft.: 16g
Trans fatty acid: 6g
Cholesterol: 0mg
Carbohydrates: 17g
Protein: 40g
Omega 3 fatty acid: 0.9g
Servings: 4 servings
2 tablespoons olive oil
4 6-ounce grouper fillets
2 cloves garlic, crushed
1 teaspoon fresh ginger, peeled and grated
1/2 cup red onion, diced and divided
1 1/2 cups canned light coconut milk
2-tablespoon fresh limejuice
1/2 cup fresh cilantro, chopped
1-teaspoon soy sauce
1 splash hot pepper sauce
4 plum tomatoes, diced
1 green bell pepper, diced
1 10-ounce bag spinach, washed
In large sauté pan over medium- high heat, sauté fillet sin 1-tablespoon olive oil 2-3 minutes per side until browned. Remove fillet and set aside. Add garlic, ginger and 1/4 cup onion to pan; cook until tender. Add coconut milk, limejuice, cilantro, soy sauce, and hot pepper sauce. Bring to a boil and add fillets; simmer 1 minute until fillets are opaque are in center. In a separate large sauté pan, heat remaining 1 tablespoon of olive oil over medium- high heat/ sauté remaining 1/4-cup onion, tomatoes, bell peppers and spinach until greens are just wilted. Serve fillets on a bed of spinach mixture.
Calories: 465calories from fat: 220
Total fat: 25g
Saturated fat: 18g
Trans fatty acid: 0g
Cholesterol: 80mg
Total carbohydrates: 16g
Protein: 49g
Omega 3 fatty acid: 0.12g
2 tablespoons olive oil
1 cup red bell pepper, chopped
1 cup green bell pepper, chopped
2 cups fresh corn kernels
1-cup onion, diced
1-teaspoon salt, divided
1 teaspoon fresh ground black pepper, divided
1 teaspoon dried thyme, divided
4 6-ounce grouper fillets
1/2 cup french-fried onion rings, crushed
Heat oven to 450F. Combine 1 tablespoon of the olive oil with red and green bell peppers, corn, onion, and 1/2 teaspoon each of the salt, pepper, and thyme in a large ovenproof pan. Roast mixture in the oven until the corn and peppers start to brown, about 12 minutes, stirring twice. Coat fillets with remaining 1 tablespoon of oil and remaining 1/2 teaspoon of salt, pepper, and thyme. Top with crushed onion rings. Remove roasting pan from oven; spread corn and pepper mixture to sides of the pan. Place fillets in middle of pan; return to oven and cook 10 minutes until fillets are opaque in the center. Serve fillets on a bed of roasted vegetables.
Calories: 481
Calories from fat: 206
Total fat: 23g
Saturated fat: 5g
Trans fatty acid:0g
Cholesterol: 62mg
Total carbohydrate: 30g
Protein: 39g
Omega 3 fatty acid: 0.01g
 3LBS GROUPER PIECES
1CUP Heavy MAYO
1/4CUP WHOLE GRAIN MUSTARD
1/4CUP FINE DICED CELERY
1/4CUP FINE DICED SORRONO OR JALAPENO
1/4CUP SLICED GREEN ONION
2 CLOVE GARLIC CHOPPED FINE
1/2 CUP CHOPPED ITALIAN PARSLEY
2 TBLSP HOT SAUCE
3 TBLSP CREOLE SEASONING
2 EGGS BEATEN
Salt &Pepper TO TASTE
11/2 CUP SEASONED BREAD CRUMB
Steam Grouper and chill. Sautee veg until translucent and chill. Put all ingredients in a large mixing bowl (except seasoned bread crumbs). Mix gently until all ingredients are incorporated. Form into 3oz cakes. Coat in seasoned bread crumbs. pan fry/sautee, flattop grill, bake or deep fry. Serve with tarter or remoulade sauce. 

CORVINA

Blackening seasoning:

2 tbsp. each- cayenne pepper, garlic powder, onion powder, thyme leaves, smoked paprika, black pepper, oregano, salt

1 tbsp. each- cumin, nutmeg, sugar

Smoked gouda grits

2 cups stone ground grits

3 cups water

½ cup melted butter

2 tbsp. salt

½ cup cream cheese

½ cup shredded cheddar

1 cup grated smoked Gouda

2 tbsp. pepper

½ cup milk

1. Mix all spices together.

2. Coat fish with melted butter or oil, cover with blackening seasoning and hard sear on flat top or iron skillet on both sides until done.

3. Cook grits in boiling water until almost done then add all items until cheese is melted and serve with melted butter and lemon juice, parsley as fish garnish.

2 cups flour

2 bottles of 12 oz. beer of choice

2 egg yolk

2 tbsp. oil

1 tbsp. salt

Egg whites

1. Mix flour, salt, oil, egg yolk, and beer until smooth.

2. Whip eggs until soft peeks then fold in batter

3. Coat fish in batter fry in oil at 350 degrees until brown and floating.

4. Serve with your choice of house fries and tarter sauce.

Total time: 25 minutes

Servings: 4

1 tablespoon blackening seasoning

24 oz. corvine fillets (3/4 inch thick)

1/3-cup mayonnaise

3 tablespoons ranch dressing

4 hoagie rolls

1. Season corvina. Combine mayonnaise and ranch dressing; set aside.

2. Preheat grill to medium. Grill fish 4-5 minutes on each side or until opaque and separates easily.

3. Place corvina in rolls; top with mayonnaise mixture and your favorite sandwich toppings.

BAKE: preheat oven to 400F. Place 24 oz. corvina in oiled baking pan and season with salt/ pepper; bake 8-10 minutes or until opaque and separates easily.

PAN FRY: dip 24 oz. corvina in beaten egg, then coat with bread crumbs; shake off excess. Preheat 3 tablespoons oil in large sauté pan on medium- high. Cook fish 3-4 minutes on each side or until golden and fish separates easily. Season with salt and pepper.

Calories: 610

Fat: 18g

Cholesterol: 100mg

Sodium: 1170mg

Carbohydrates: 60g

Fiber: 2g

Protein: 53g

Vitamin A: 6%

Vitamin C: 0%

Calcium: 4%

Iron: 25%

Total time: 15 minutes

Servings: 4

1/4-cup flour

1 egg, beaten

1-cup panko breadcrumbs

1/4-cup canola oil

Salt and pepper

Lemon (optional)

1. Preheat large sauté pan on medium. Dip fish in flour (coating both sides), then dip into egg (allowing excess to drip off), and coat with panko.

2. Place oil in pan, then add fish: cook 4-5 minutes on each side or unit crust is golden and fish separates easily. Drain on paper towels and season with salt and pepper. Serve with lemon, if desired.

SAUTE: preheat large sauté pan on medium. Place 2 tablespoons garlic herb butter in pan, then add 24 oz. corvina; cook 2-3 minutes on each side or until opaque and separates easily. Squeeze lemon juice over fish.

BAKE: preheat oven to 400F. Place 24 oz. corvina in foil pouch with 1 tablespoon butter, 1/4 teaspoon salt, 1 tablespoon fresh chopped parsley, and 1/2 cup fresh diced tomatoes; bake 8-10 minutes or until opaque and separates easily.

Calories (per 1/4 serving): 320

Fat: 16g

Cholesterol: 115mg

Sodium: 570mg

Carb: 16g

Fiber: 2g

Protein: 26g

Vitamin A: 2%

Vitamin C: 0%

Calcium: 2%

Iron: 6%

Total time: 20 minutes

Active time: 5 minutes

¼ teaspoon salt

1/8-teaspoon pepper

1 ½ lb. corvina filets

1(16 oz.) container peach-mango salsa

1 cup fresh mango or peaches, diced

1-tablespoon cilantro, chopped

1: Preheat oven to 400F. Season fish with salt and pepper and place on baking sheet. Top with salsa: bake 12-14 minutes or until opaque and separates easily.

2: Top fish with fresh mango or peaches and sprinkle with cilantro.

SAUTE: Heat 1-tablespoon olive oil in large sauté pan on medium-high. Season 24 oz. corvina with salt and pepper and add to pan. Reduce heat to medium: cook 4-5 minutes on each side or until opaque and separates easily.

GRILL: Preheat grill to medium. Season 24 oz. corvina (3/4-inch-thick) with salt and pepper and rub with 1-tablespoon oil. Grill 4-5 minutes on each side or until opaque separates easily.

Calories per ¼ recipe: 230

Fat: 2.5g

Cholesterol: 60mg

Sodium: 570mg

Carbohydrates: 14g

Fiber: 1g

Protein: 34g

Vitamin A: 30%

Vitamin C: 60%

Calcium: 15%

Iron: 2%

2 tablespoons unsalted butter, softened

1 teaspoon Italian herb paste

24 oz. corvina fillets (3/4 inch thick)

1/4-teaspoon salt

1/8-teaspoon pepper

1. Preheat oven to 400F. Combine butter and herb paste; set aside. Season fish with salt and pepper, place on baking sheet.

2. Bake 8-10 minutes or until opaque and separates easily. Top fish with butter mixture and allow melting.

GRILL: preheat grill to medium. Brush 24 oz. corvina with oil and season with salt and pepper. Grill fish 3-4 minutes on each side or until opaque and separates easily.

BROIL: preheat oven to broil. Brush 24 oz. corvina lightly with olive oil, season with 1-tablespoon seafood seasoning. Coat baking sheet with cooking spray. Place fish on own; broil 5-6 minutes or until opaque and separates easily.

Calories: 240

Fat: 7g

Cholesterol: 175mg

Sodium: 300mg

Carb: 0g

Fiber: 0g

Protein: 40g

Vitamin A: 10%

Vitamin C: 8%

Calcium: 4%

Iron: 15%

7 ounces coconut; shredded

1/2-cup rice flour

2 large eggs

1/2-cup water

4 8-ounce corvina fillets

1/4-cup rice flour (for dredging)

1/4-cup olive oil

1 teaspoon red Thai curry

1-cup coconut milk

1-teaspoon honey

2 leaves basil, finely chopped

In a small bowl, mix shredded coconut with 1/2 cup rice four. In another bowl, make and did wash with eggs and water. Dredge fillets in 1/4-cup rice flour and dip in eggs wash. Dip fillets in coconut/ flour mixture. Sauté fillets in oil over medium high heat until fork tender, brown in both sides. Remove fillets and set aside. In same pan add the Thai curry, coconut milk, and honest. Simmer per high heat until reduced by 1/2. To finish sauce, add basil to taste. Return fillets to pan and spoon sauce to over serve with steamed jasmine riced.

Calories: 631

Calories from fat: 410

Total fat: 46g

Saturated fat: 30g

Trans fatty acid: 0

Cholesterol: 105mg

Total carbohydrates: 50g

Protein: 9g

Omega 3 fatty acid: 0.14g

16 corn tortillas

1/2 cup fresh cilantro, chopped

3 tablespoons hot pepper sauce

1-teaspoon kosher salt

1-tablespoon limejuice

32 oz skinless corvina, cut into 5-7 ounce fillets

Vegetable oil (for frying)

Lettuce, shredded

Fresh salsa

Guacamole

Wrap tortillas in foil and warm in 300F oven. For marinade, combine cilantro, pepper sauce, salt and lime juice in large bowl. Add fillets and chill covered for 1 hour. Remove fillets and discard marinade. Grill or sauté fillets for 4-5 minutes per side until cooked through. On a platter, separate fillets with a fork into bite size pieces. Fill center of tortilla with fish pieces; top with lettuce, fresh salsa and guacamole. Fold into a taco or roll tortilla into a wrap and serve.

Calories: 98

Calories from fat: 7

Total fat: 0.82g

Saturated fat: 0.22g

Trans fatty acid: 0

Cholesterol: 83mg

Total carbohydrates: 0.29g

Protein: 21g

Omega 3 fatty acid: 0.13g

Servings: 4

2 large eggs

1/2-teaspoon salt

1/4-teaspoon cayenne pepper

1 cup all purpose flour

Salt and pepper

1-cup cornmeal

4 5-ounce corvina fillets

1-cup vegetable oil

4 soft sandwich rolls, split

Leaf lettuce

2 tomatoes, sliced thin

Beat together eggs, salt and cayenne in a shallow dish. Mix flour, salt, and pepper in a shallow dish; place cornmeal in separate dish. Coat fillets in seasoned flour; dip in egg wash and then into cornmeal to coat. In a deep fry pan, cook the fillets in oil at 375F. For 2 to 4 minutes, browning in each side. Drain on absorbent paper. Serve on sandwich rolls and with lettuce and sliced tomatoes.

Calories: 314

Calories from fat: 59

Total fat: 7g

Saturated fat: 3g

Trans fatty acid: 0

Cholesterol: 127mg

Total carbohydrates: 34g

Protein: 28g

Omega 3 fatty acid: 0.12g

Servings: 4

4 5 to 7-ounce corvina fillets

Salt and pepper

1 bunch flat leaf parsley, finely chopped

1 sprig fresh rosemary, finely chopped

1 small bunch fresh thyme, finely chopped

2 tablespoons olive oil

Season fillets with salt and pepper. Mix together chopped herbs and press onto tops of fillets. Heat oil in a large sauté pan on medium-high heat; add fillets herb-side down. Sauté for 3 to 5 minutes on each side until cooked though.

Calories: 238

Calories from fat: 171

Total fat: 9g

Saturated fat: 1g

Trans fatty acid: 0

Cholesterol: 149mg

Total carbohydrates: 0g

Protein: 38

Omega 3 fatty acid: 0.13g

MAHI-MAHI

7 ounces coconut; shredded

1/2-cup rice flour

2 large eggs

1/2-cup water

4 8-ounce mahi-mahi fillets

1/4-cup rice flour (for dredging)

1/4-cup olive oil

1 teaspoon red Thai curry

1-cup coconut milk

1-teaspoon honey

2 leaves basil, finely chopped

In a small bowl, mix shredded coconut with 1/2 cup rice four. In another bowl, make and did wash with eggs and water. Dredge fillets in 1/4-cup rice flour and dip in eggs wash. Dip fillets in coconut/ flour mixture. Sauté fillets in oil over medium high heat until fork tender, brown in both sides. Remove fillets and set aside. In same pan add the Thai curry, coconut milk, and honest. Simmer per high heat until reduced by 1/2. To finish sauce, add basil to taste. Return fillets to pan and spoon sauce to over serve with steamed jasmine riced.

Calories: 631

Calories from fat: 410

Total fat: 46g

Saturated fat: 30g

Trans fatty acid: 0

Cholesterol: 105mg

Total carbohydrates: 50g

Protein: 9g

Omega 3 fatty acid: 0.14g

Servings: 6 to 8

16 corn tortillas

1/2 cup fresh cilantro, chopped

3 tablespoons hot pepper sauce

1-teaspoon kosher salt

1-tablespoon limejuice

32 oz. skinless mahi-mahi, cut into 5-7 ounce fillets

Vegetable oil (for frying)

Lettuce, shredded

Fresh salsa

Guacamole

Wrap tortillas in foil and warm in 300F oven. For marinade, combine cilantro, pepper sauce, salt and lime juice in large bowl. Add fillets and chill covered for 1 hour. Remove fillets and discard marinade. Grill or sauté fillets for 4-5 minutes per side until cooked through. On a platter, separate fillets with a fork into bite size pieces. Fill center of tortilla with fish pieces; top with lettuce, fresh salsa and guacamole. Fold into a taco or roll tortilla into a wrap and serve.

Calories: 98

Calories from fat: 7

Total fat: 0.82g

Saturated fat: 0.22g

Trans fatty acid: 0

Cholesterol: 83mg

Total carbohydrates: 0.29g

Protein: 21g

Omega 3 fatty acid: 0.13g

Servings: 4

2 large eggs

1/2-teaspoon salt

1/4-teaspoon cayenne pepper

1 cup all purpose flour

Salt and pepper

1-cup cornmeal

4 5-ounce mahi-mahi fillets

1-cup vegetable oil

4 soft sandwich rolls, split

Leaf lettuce

2 tomatoes, sliced thin

Beat together eggs, salt and cayenne in a shallow dish. Mix flour, salt, and pepper in a shallow dish; place cornmeal in separate dish. Coat fillets in seasoned flour; dip in egg wash and then into cornmeal to coat. In a deep fry pan, cook the fillets in oil at 375F. For 2 to 4 minutes, browning in each side. Drain on absorbent paper. Serve on sandwich rolls and with lettuce and sliced tomatoes.

Calories: 314

Calories from fat: 59

Total fat: 7g

Saturated fat: 3g

Trans fatty acid: 0

Cholesterol: 127mg

Total carbohydrates: 34g

Protein: 28g

Omega 3 fatty acid: 0.12g

Servings: 4

4 5 to 7-ounce mahi-mahi fillets

Salt and pepper

1 bunch flat leaf parsley, finely chopped

1 sprig fresh rosemary, finely chopped

1 small bunch fresh thyme, finely chopped

2 tablespoons olive oil

Season fillets with salt and pepper. Mix together chopped herbs and press onto tops of fillets. Heat oil in a large sauté pan on medium-high heat; add fillets herb-side down. Sauté for 3 to 5 minutes on each side until cooked though.

Calories: 238

Calories from fat: 171

Total fat: 9g

Saturated fat: 1g

Trans fatty acid: 0

Cholesterol: 149mg

Total carbohydrates: 0g

Protein: 38

Omega 3 fatty acid: 0.13g

Total time: 25 minutes

Servings: 4

2 tablespoons unsalted butter, softened

1 teaspoon Italian herb paste

24 oz. mahi-mahi fillets (3/4 inch thick)

1/4-teaspoon salt

1/8-teaspoon pepper

1. Preheat oven to 400F. Combine butter and herb paste; set aside. Season fish with salt and pepper, place on baking sheet.

2. Bake 8-10 minutes or until opaque and separates easily. Top fish with butter mixture and allow melting.

GRILL: preheat grill to medium. Brush 24 oz. mahi-mahi with oil and season with salt and pepper. Grill fish 3-4 minutes on each side or until opaque and separates easily.

BROIL: preheat oven to broil. Brush 24 oz. mahi-mahi lightly with olive oil, season with 1-tablespoon seafood seasoning. Coat baking sheet with cooking spray. Place fish on own; broil 5-6 minutes or until opaque and separates easily.

Calories: 240

Fat: 7g

Cholesterol: 175mg

Sodium: 300mg

Carb: 0g

Fiber: 0g

Protein: 40g

Vitamin A: 10%

Vitamin C: 8%

Calcium: 4% iron: 15%

Total time: 25 minutes

Servings: 4

24 oz. mahi-mahi, skin removed

1-tablespoon olive oil

1-tablespoon seafood seasoning

1/4-teaspoon pepper

1. Preheat oven to 400F. Line baking sheet with foil; brush fish with olive oil, sprinkle with seasoning and pepper.

2. Bake 12-15 minutes or until opaque and separates easily.

GRILL: : preheat grill on medium. Season 24 oz. mahi-mahi fillets with salt and pepper and rub with 1-tablespoon oil. Grill fish 4-5 minutes on each side or until opaque and separates easily.

SAUTE: place 24 oz. salmon, skin removed, with 1-tablespoon oil in large sauté pan on medium. Cook fish 3-5 minutes on each side or until opaque and separates easily. Season with salt and pepper.

Calories: 340

Fat: 22g

Cholesterol: 95mg

Sodium: 440mg

Carbohydrates: 0g

Fiber: 0g

Protein: 33g

Vitamin A: 10%

Vitamin C: 10%

Calcium: 2%

Iron: 4%

TILAPIA

Total time: 25 minutes

Servings: 4

Cooking spray

1 1/2 cps fish-shaped cheese crackers, crushed

2 tablespoons reduced-sodium taco seasoning

4 tilapia fillets (about 24 oz.)

2 eggs, beaten (or 1/2 cup egg substitute)

Prepared salsa (optional)

1. Preheat oven to 400F. Coat baking sheet with spray. Crush crackers finely, and then combine with seasoning. Dip fish into eggs (allowing excess to drip off), then dip into cracker crumbs; press with fingertips to coat evenly.

2. Place fish on baking sheet; coat fish with spray. Bake 13-15 minutes or until fish is opaque and separates easily. Serve with salsa.

Calories (per 1/4 recipe): 300

Fat: 10g

Cholesterol: 145mg

Sodium: 840mg

Carb: 19g

Fiber: 1g

Protein: 29g

Vitamin A: 4%

Vitamin C: 0%

Calcium: 2%

Iron: 6%

Total time: 20 minutes

Servings: 4

2 tablespoons unsalted butter

1/4-teaspoon salt

1/2 teaspoon Italian seasoning

Cooking spray

24 oz. tilapia fillets

2 tablespoons Italian parsley, chopped

1. Preheat oven to broil. Combine butter, salt, and seasoning. Coat baking sheet with spray; add fish in single layer and top with seasoned butter.

2. Broil 5-6 minutes or until fish is opaque and separates easily. Sprinkle with parsley.

PAN FRIES: dip 24 oz. tilapia in beaten egg, then coat with breadcrumbs. Preheat 3 tablespoons oil in large sauté pan on medium-high. Cook fish 3-5 minutes on each side or until crust is golden and fish separates easily. Drain on paper towels season and serve.

GRILL: preheat grill to medium. Season 24 oz. tilapia with salt and pepper. Place fish on lightly oiled foil; grill 4-5 minutes on each side or until fish is opaque and separates easily.

Calories: 270

Fat: 10g

Cholesterol: 110mg

Sodium: 240mg

Carbohydrates: 0g

Fiber: 0g

Protein: 45g

Vitamin A: 6%

Vitamin C: 4%

Calcium: 2%

Iron: 8%

COBIA

Total time: 25 minutes

Servings: 4

24 oz. cobia, skin removed

1-tablespoon olive oil

1-tablespoon seafood seasoning

1/4-teaspoon pepper

1. Preheat oven to 400F. Line baking sheet with foil; brush fish with olive oil, sprinkle with seasoning and pepper.

2. Bake 12-15 minutes or until opaque and separates easily.

GRILL: preheat grill on medium. Season 24 oz. cobia fillets with salt and pepper and rub with 1-tablespoon oil. Grill fish 4-5 minutes on each side or until opaque and separates easily.

SAUTE: place 24 oz. cobia, skin removed, with 1-tablespoon oil in large sauté pan on medium. Cook fish 3-5 minutes on each side or until opaque and separates easily. Season with salt and pepper.

Calories: 340

Fat: 22g

Cholesterol: 95mg

Sodium: 440mg

Carbohydrates: 0g

Fiber: 0g

Protein: 33g

Vitamin A: 10%

Vitamin C: 10%

Calcium: 2%

Iron: 4%

Total time: 15 minutes

Servings: 4

4 cobia steaks (3/4 inch thick)

2 tablespoons olive oil

1/4-cup teriyaki marinade

1/4-teaspoon pepper

1. Preheat grill to medium-high. Brush fish with oil and place on grill; grill 1-2 minutes on each side (for medium-rare) or until seared.

2. Brush fish with teriyaki and season with pepper.

SAUTE: preheat large sauté pan on medium0high. Season 4 cobia steaks (3/4 inch thick) and coat with sesame seeds. Place 1-tablespoon olive oil in pan, then ads fish; cook for 2-3 minutes on each side (for medium-rare) or until seared.

BROIL: preheat oven to broil. Season 4 cobia steaks with 1-tablespoon seafood seasoning; place on baking sheet. Broil 2-3 minutes on each side (for medium-rare) or until sears.

Calories: 300

Fat: 8g

Cholesterol: 80mg

Sodium: 780mg

Carbohydrates: 3g

Fiber: 0g

Protein: 51g

Vitamin A: 2%

Vitamin C: 0%

Calcium: 2%

Iron: 10%

Total time: 25 minutes

Servings: 4

2 tablespoons olive oil

1/2 lemon juice

1/2-teaspoon garlic, chopped

4 cobia steaks (3/5 inch thick)

1 reason Greek seasoning

1. Preheat grill to medium-high. Combine olive oil, lemon juice, and garlic in medium bowl. Divide oil mixture in half. Season fish with Greek seasoning and coat with one half of the oil mixture.

2. Grill fish 5-6 minutes on each side or until flesh is opaque and from. Brush with remaining oil mixture.

BROIL: preheat oven to broil. Season 4 cobia steaks (3/4 inch thick) with 1 tablespoon garlic herb seasoning. Place fish on baking sheet; broil 4-5 minutes or until flesh is opaque and firm.

BAKE: preheat oven to 400F. Place 4 cobia steaks in lightly oiled baking dish and season with 1 tablespoon seafood seasoning; bake 12-14 minutes or until flesh is opaque and firm.

Fat: 17g

Cholesterol: 95mg

Sodium: 360mg

Carbohydrates: 1g

Fiber: 0g

Protein: 29g

Vitamin A: 4%

Vitamin C: 6%

Calcium: 0%

Iron: 4%

LOBSTER

Servings: 4

1 cup orange juice

2 tablespoons honey

1/4-cup canola oil

1-teaspoon salt

4 medium parabolas

Star fruit, sliced

1 cup orange sections

1 cup pink grapefruit sections

16 oz. cooked lobster tail meat, sliced

1 cup canned black beans, rinsed and drained

Salad greens, chilled

For dressing, bring orange juice to a boil in a saucepan, reducing liquid by 1/2. Cool in a small bowl. Whisk in the honey, oil and salt. Set aside. On individual plates, arrange carambola slices, orange and grapefruit sections. Lobster and black beans on salad greens. Drizzle with orange salad dressing and serve.

Calories: 377

Calories from fat: 144

Total fat: 16g

Saturated fat: 2g

Trans fatty acid: 0

Cholesterol: 64mg

Total carbohydrate: 35g

Protein: 24 g

Omega 3 fatty acid: 1.68g

Servings: 4

1 9-inch pie shell, uncooked

1 1/2 cups Florida lobster meat, cooked and sliced

1/2 cup Swiss cheese, shredded

1/4-cup sharp cheddar cheese, shredded

1/4-cup Parmesan cheese, grated

4 eggs, well beaten

1/4 cup white wine

1 cup half and half

1/2 teaspoon Worcestershire sauce

1 teaspoon Dijon mustard

1/2-cup scallions, chopped

1/8-teaspoon black pepper

1/2-teaspoon salt

1/8-teaspoon nutmeg

Preheat oven to 350F. Spread lobster meat in the pie shell; top with cheeses. Combine eggs, wine half and half. Worcestershire sauce, mustard, scallions, salt and pepper. Pour mixture over lobster and cheeses. Sprinkle top with m=nutmeg. Bake at 350F for 40 minutes until custard is set. Cool for 10 minutes before cutting. Serve hot or at room temperature as an appetizer or main dish.

Calories: 320

Calories from fat: 168

Total fat: 19g

Saturated fat: 10g

Trans fatty acid: 0.13

Cholesterol: 318mg

Total carbohydrate: 6g

Protein: 28g

Omega 3 fatty acid: 0.33g

Servings: 6

1 1/2 cups wild rice, uncooked

2 tablespoons butter

1/2-cup carrots, chopped

1/2-cup celery, copped

1 cup green onion, chopped

1 10 1/2 ounce can cream of shrimp soup

1/2-cup sherry

1/4-cup butter

Hot pepper sauce to taste

Salt and pepper

24 oz. of lobster meat, cooked and sliced

Prepare wild rice per package instructions. While rice is cooking, melt butter in a large saucepan and sauté the carrots, celery, and green onion for 3 to 4 minutes. Stir sautéed vegetables into cooked wild rice. Set aside. Combine soup, sherry, butter and seasonings in a double boiler and heat thoroughly. If sauce gets too thick, add more sherry. Add lobster meat and stir until heated through. On individual plates. Arrange lobster slices on wild rice and spoon sauce over. Serve remaining sauce separately.

Calories: 481

Calories from fat: 144

Total fat: 16g

Saturated fat: 9g

Trans fatty acid: 0.34g

Cholesterol: 129mg

Carbohydrate: 47g

Protein: 35g

Omega 3 fatty acid: 0.72g

Servings: 2

2 whole lobsters, split lengthwise

1 tablespoon utter

1 tablespoon celery, finely chopped

1 shallot, finely chopped

1-teaspoon flour

1 teaspoon dries mustard

1/4-teaspoon cayenne pepper

1/4-cup milk

1/2-cup crabmeat, flaked

1-tablespoon butter, melted

3 tablespoons dry breadcrumbs

Paprika

Clean and rinse lobster body and head cavity thoroughly; set aside. In a small skillet, sauté the celery and shallot in butter until soft. Stir in the flour, dry mustard, cayenne and milk; simmer until thickened. Add crabmeat and spoon mixture into the lobster body. Brush lobster meat with melted butter. Sprinkle breadcrumbs and paprika over crab stuffing and lobster meat. Bake on oven proof an at 400F for 15-20 minutes until cooked through and lightly browned.

Calories 46

Calories from fat: 1511

Total fat: 17g

Saturated fat: 85g

Trans fatty acid: 0

Cholesterol: 236mg

Total carbohydrate: 15g

Protein: 59g

Omega 3 fatty acid: 1,06g

BLUE CRAB

Servings: 4

1/4 cup red onion, finely chopped

2 tablespoons parsley, chopped

3 tablespoons light mayonnaise

2 tablespoons Dijon mustard

3/4-teaspoon seafood seasoning

1/2 teaspoon Worcestershire sauce

2 egg whites, lightly beaten

16 oz. blue crabmeat, trained, shell pieces removed

1 1/2 cups panko, divided

2 tablespoons olive oil

3/4-cup fat-free chicken broth

3 tablespoons shallots, chopped

2 tablespoons white wine vinegar

2 1/2 tablespoons butter

Combine first seven ingredients in a medium bowl. Gently fold in crabmeat and 3/4 cup panko crumbs. Cover and chill 30 minutes. Shape he crap mixture into 8 patties each 3/4-inch thick. In a shallow dish, roll patties in remaining 3/4-cup panko crumbs, coating evenly. In nonstick skillet over medium yea, heat oil and cook 4 crab cakes at a time for 7 minutes until golden. For butter sauce, combine broth, shallots and vinegar in a small saucepan. Bring o a boil and cook until reduced to 1/4 cup. Remove from heat and stir in butter. Serve with crab cakes.

Calories: 239

Calories from fat: 173

Total fat: 20g

Saturated fat: 7g

Trans fatty acid: 0

Cholesterol: 110mg

Total carbohydrates: 36g

Protein: 27g

Omega 3 fatty acid: 0.21g

Servings: 6

36 live blue crabs

½ cup seafood seasoning

½ cup salt

3 cups beer

3 cups distilled white vinegar

¼ cup seafood seasoning

1. Right before cooking, carefully place each crab upside down and stick a knife through the shell, just behind the mouth.

2. Combine ½ cup seafood seasoning, salt, beer, and vinegar in a large stockpot over high heat, bring to a simmer.

3. Fit a screen over the beer mixture and layer the crabs on the screen. Be sure that the crabs are above the simmering liquid. Cover

4. Steam crabs for about 20 to 30 minutes or until they turn bright orange and all of the blue/green color is gone. Sprinkle with the remaining ¼ cup of seafood seasoning.

BELT FISH

Total time: 30 minutes

Servings: 4

16 oz. belt fish

1-teaspoon salt

4-tablespoon vegetable oil

1. Cut belt fish into 2 inch long pieces. Sprinkle 1-teaspoon salt evenly on the fish. Marinate overnight for best results.

2. Rinse and clean the fish with water drain dry.

3. In a non sticky cooking pan, add 4 tablespoon vegetable oil, turn heat to medium, place fish pieces evenly on the pan, cover, fry each side for 4-5 minutes or until skin turns golden brown.

BUTTERFISH

Total time: 13 minutes

8-10 medium sized butterfish

Vegetable oil (for frying)

1/4-cup cornmeal

1/2-cup flour

Salt

Ground black pepper

Wash and clean the fish and pat them dry with paper towels (make sure fish’s head is removed). Preheat 2 inches of oil for frying to 375 degrees in a deep, heavy skillet. While the oil is heating, mix the cornmeal, flour, salt and pepper and coat both sides of the fish with the mixture. Place the butterfish in the hot oil and fry for 5 to 8 minus, turning occasionally so that both sides are well browned. Drain them on paper towels and serve hot.

Total time: 32 minutes

Servings: 2

1-tablespoon canola or vegetable oil

2 tablespoon unsalted butter, divided

1 cup sliced onions

3 sprigs fresh thyme

1-clove garlics, crushed

Sliced hot pepper

Salt

Ground black pepper

2 whole butterfish scaled, washed and pat dry. Cut into halves

2 cups room temperature water

1 green onion, thinly sliced

1. Add the oil and the 1-tablespoon butter to a large pan and place on medium heat. When the butter is melted and the froth subsides, add the onions and sauté until translucent.

2. Add the fresh thyme, hot pepper, and season with salt; continue to sauté for 1 minute. Meanwhile season fish with salt and pepper and set aside.

3. Pour water into pan with sautéed onions, stir and bring to a boil. As soon as the pan comes to a boil, add the fish.

4. Turn the heat to high and let cook 15-17 minutes spooning the sauce intermittently over the fish, almost basting it.

5. Add the remaining tablespoon of butter to pan, reduce heat to low and let the butter melt completely; again baste the fish with the sauce. Taste for seasoning and adjust if necessary.

6. Toss in green onions, remove pan from heat and serve with bread, boiled ground provisions or mashed potatoes.

KINGFISH

2 king fish steaks

4-5 olive oil tablespoon to pan fry

Marinate:

1 tablespoons ginger-garlic paste

1-teaspoon chilly powder

1-teaspoon garam masala

1 ½ teaspoon fennel powder

¼ teaspoon ground pepper

1 tablespoon lemon juice

Salt

1. In a small bowl, combine the above mentioned ingredients to marinate with little water to make a thick paste.

2. Spread the paste over the king fish and marinate it for 30 minutes or longer.

3. Place a non-stick fry pan over medium heat, add olive oil.

4. Place the kind fish over the oil and pan fry it till the bottom side turns golden brown in color.

5. Flip it over and pan-fry the other side as well.

6. Transfer to a kitchen paper towel.

7. You can garnish the pan fried fish with cut onions, tomatoes, or lemon wedges.

Servings: 4

32 oz. whole kingfish, gutted and washed

2 cups Italian-style salad dressing

1. Cover fish with water refrigerate a let stand for 2 days. Change water every 6 hours.

2. Two to twelve hours before fish is to be cooked, drain water and cover fish with salad dressing.

3. Heat a grill to medium heat. Remove fish from marinade and place skin side down on grill. Cook until meat is tender and flaky, about 20 minutes.

PARROTFISH

Servings: 4

4 parrotfish of 14 oz

1 chopped tomato

1 small curette cut into julienne strips

5 cloves of garlic

1/2 tablespoon of olive oil

A few sprigs of coriander

Black pepper

Salt

Clean and halve the parrotfish, without removing the scales. Place to parrot fish in an oven dish, drizzle with half the oil and a little salt. Bake in a pre-heated oven at 200C for 10 minutes. Crush the garlic in the mortar, with the coriander and the pepper. Gently fry the tomato, curette and the crushed seasoning in the remaining oil. Spread the sauce on the fish. Bake the fish in the oven for a further 15 minutes and serve.

Servings: 5

10 parrotfish fillets

Lemon juice

Fish seasoning

Plain flour

2 x 540g cans callaloo, finely chopped

1 onion, chopped

1 sweet pepper, finely chopped

100g okra, finely chopped

1 white yam, chopped

2 sweet potatoes, chopped

Few knobs of butter

Oil, for deep-frying

1. Preheat the oven to 200C. Wash the fish in lemon juice then season with the fish seasoning and salt and pepper and dust with a little flour.

2. In a bowl mix the callaloo, onion, peppers, and okra. Place one fillet of fish on a square of foil and spoon the vegetable mixture on top. Sit another fillet on top and secure with cocktail sticks. Wrap the foil around the fish and repeat with the remaining fillets.

3. Place the wrapped fish in roasting tray and bake for 20-25 minutes.

4. Meanwhile boil the yams and sweet potatoes in salted water with a little butter. When the sweet potato is parboiled, lift out and set aside. Continue to cook the yams then drain and keep warm.

5. Dry the sweet potato then slice and deep fry in sizzling oil until crisp.

6. Place a knob of butter on top of each cooked fish parcel and serve with the yams and sweet potato crisps.

WHITE CLAM

3 tablespoons butter

3 cloves fresh garlic, minced

½ cup dry white wine

32 oz. of clams, rinsed and cleaned

3 tablespoons parsley, chopped

1 lemon cut into wedges, optional

Melt butter in a medium pot over medium heat. Add garlic and cook for 2-3 minutes until garlic is fragrant but not burned. Add wine and increase heat to medium-high, until clams have opened. Add parsley and give the pot a quick stir. Transfer clams and broth to a large servings bowl, serving with lemon wedges on the side.

Total time: 40 minutes

Servings: 6

Extra virgin olive oil

9 cloves garlic, smashed

5 dozen clams, scrubbed under cold running water

1 cup white wine

½ water

1 large pinch crushed red pepper flakes

16 oz. linguine

2 tablespoons butter

2 tablespoons chopped parsley leaves

2 tablespoons chopped oregano leaves

1 cup grated Parmigiano-Reggiano, optional, plus shavings for garnish

Kosher salt

Finishing extra virgin olive oil

Coat a large sauté pan with olive oil and add half the garlic cloves. Bring pan to a medium-high heat and cook until garlic becomes golden brown. When the garlic is golden brown and very aromatic, remove it and discard. Put 3 ½ dozen clams in the pan with the wine and ½ cup of water. Cover the pan and bring to a boil over medium heat. Cover and cook until clams open for about 10 minutes. Remove the clams from the pan and reduce the cooking liquid. Let the clams cool slightly, and then remove them from shells and reserve. Pour the cooking liquid into a measuring cup.

Bring a large pot of well-salted water to a boil over medium heat. Coat the same sauté pan again with olive oil and add remaining garlic cloves and a large pinch of crushed pepper flakes. Bring the pan to a medium-heat and cook until the garlic becomes golden brown. When the garlic is golden brown, remove and discard it. Add the remaining raw clams and reserve clams cooking liquid to pan. Wen adding the reserved clam liquid be sure to check for sand or grit in the bottom. Cover and cook until clams open. While the clams cook, drop the linguine into the salted boiling water and cook pasta for about 7 to 10 minutes. Remove the cooked clams in their shells from the pan and keep warm. Add butter and cooked clams that have been removed from their shells back to the pan. Bring the liquid to a boil and toss in the cooked pasta and the herbs. Cook the pasta together with the sauce until the sauce clings to the pasta. Turn off the heat and toss in the grated Parmigiano-Reggiano, and finish with a drizzle of finishing oil. Toss to combine, serve.

 

CALAMARI

recipes-Squid-Salad

2 Lb Cleaned Squid Tube

1/2  cup fresh lime juice

1/4 cup fresh orange juice

1/3 cup extra virgin olive oil

1/3 cup Lemon infused oil. This is optional.

4 garlic cloves, finely minced

1 teaspoon sea salt

1/2 teaspoon ground black pepper

1 cup red onion (cut into apx 1/8-in square)

1/2 cup fresh red bell pepper (cut into apx 1/8-inch square)

1/2 cup fresh Yellow bell pepper (cut int0 apx 1/8-inch square)

1 cup fresh flat leaf parsley, chopped

Rinse all the squid tube under running water and drain in the colander. Fill 5 or 6 quart pot full of water, add 2 tablespoon of salt and bring to boil. Prepare a bowl of ice water. Cook Squid in the boiling water until just opaque, a brief 40-60 second, then remove from pot and immediately plunge into ice water to halt the cooking. When squid has cooled, transfer to colander, let drain and pat dry; set aside. Cut cooled squid tube into apx 1/4 to 1/3–inch wide rings. In a small bowl, whisk together lime juice, orange juice, Olive oil, lemon infused oil, garlic, salt & pepper, stir. In a large bowl, combine chopped squid, Red and yellow bell pepper, parsley, red onion, then toss with dressing. Let salad stand, tossing occasionally, at least 30 minutes to allow the flavors to develop. Note: although good eaten right after preparation, it’s better if you chill it for 8 hours-tossing occasionally-then may serve chill or room temperature.

 

CONCH MEAT

Total time: 35 minutes

Servings: 8

1 qt oil (for frying)

¾ cup all purpose flour

1 egg

½ cup milk

Ground cayenne pepper

Seasoning salt

Pepper

Salt

1-cup conch meat

½ onion

½ green bell pepper

2 stalks celery

2 cloves garlic

Dipping sauce:

2 tablespoons ketchup

2 tablespoons lime juice

1 tablespoons mayo

1 tablespoons hot sauce

Pepper

Salt

1. Heat the oil in a large pot or deep fryer to 365 degrees F.

2. In a bowl, mix the flour, egg, and milk. Season with cayenne pepper. Seasoned salt, salt, and pepper. Mix in the conch meat, onion, bell pepper, celery, and garlic

3. Drop the batter by rounded tablespoons into the hot oil and fry until golden brown, drain on paper towels.

4. In a bowl mix the ketchup, limejuice, mayonnaise, hot sauce, salt, and pepper. Serve dipping sauce on side with the fritters.

Servings: 6 to 8

40 oz. cooked conch meat

8 oz. sliced bacon, chopped

2 medium onions, sliced

1 ½ teaspoon minced garlic

4 medium ripe tomatoes, chopped

1 large potato, cut into cubes

1-tablespoon long grain rice

3 bay leaves

1 qt. water

1 can evaporated milk

Grind conch meat fine and place in a small bowl. Fry bacon in heavy 6-quart saucepan over moderate heat, stirring frequently, until crisp. Add onions, garlic and cook, stirring frequently for 5 minutes, or until the onions are soft, but not brown. Stir in conch meat, tomatoes, potato, rice, bay leaves, and water; bring to a boil. Reduce heat and simmer, partially covered, for 1 hour, stirring frequently. Pour in evaporated milk and cook, stirring until heated through. Serve at once.

OCTOPUS

Total time: 41 minutes

Servings: 8-10

48-64 oz. octopus

3 ounces red wine vinegar

1-tablespoon oregano

Olive oil

Red wine vinegar

1 garlic clove, crushed

1. Rinse the octopus under cold, running water and place in pot dripping wet.

2. Add the vinegar and garlic and cover the pot.

3. Bring the boil over low heat.

4. Cook until tender. (It is tender when pierced easily with a fork)

5. When cool enough to handle, strip off suckers and reddish-purple membrane on flesh.

6. Cut the octopus into small tidbits, and arrange on a platter, drizzled with olive oil and vinegar and sprinkled with oregano.

7. Stir, and serve.

Total time: 1 hour 40 minutes

Servings: 4

48 oz. cleaned octopus

1 cup dry white wine

¼ cup whole peppercorns

2 lemons

1 wine cork

2 cloves garlic, peeled

½ cup extra virgin olive oil, divided

1. In a large pot, place the octopus along with the wine, peppercorns, 1 lemon cut in half, cork, and garlic. Cover with water by 1 inch and bring to a boil over medium high heat. Reduce the heat to a simmer and cook the octopus until it is tender when pierced with a fork. (Anywhere between 45-90 minutes) Drain, and allow the octopus to come to room temperature.

2. Light one chimney full of charcoal. When all the charcoal is lit and covered with gray ash, spread evenly over coat grate. Alternatively, set the burners of a gas grill to high heat. Set cooking grate in place, cover grill and allow to preheat for 5 minutes. Clean and oil the grilling grate. Toss the octopus with ¼ cup of olive oil and season with salt and pepper. Place the octopus on the grill and cook for a few minutes on both sides until the octopus is well browned, but still remains moist, 3 to 4 minutes per side.

3. Cut the octopus tentacles, place on a platter and drizzle with the remaining olive oil, juice of the remaining lemon, and season with salt and pepper. Serve immediately or at room temperature with lemon wedges if desired.

SAUCES

4CUPS MAYO
½ CUP DICED PICKLED JALAPENOS
½ CUP DILL RELISH
½ CUP CAPERS
½ CUP GREEN ONION SLICED FINE
½ CUP CHOPPED PARSLEY
3 TBLSP LEMON JUICE
1 TBLSP HOT SAUCE
1 TBLSP WORCHESTCHIRE SAUCE
½ TSP SALT
½ TSP BLK PEPPER
½ TSP WHITE PEPPER
½ TSP CAYANNE PEPPER

MIX ALL IN BOWL FROM TOP TO BOTTOM AND REFRIGERATE FOR 2HOURS

3 LARGE VINE RIPE TOMATOES
1MEDIUM SWEET ONION
3 LARGE RED BELL PEPPERS
1 HEAD GARLIC
1/4 CUP ALMONDS
¼ CUP HAZLENUTS
2 CUPS DAY OLD BREAD
11/2 CUP OLIVE OIL
½ CUP RED WINE VINEGAR
2 TSP CRUSHED RED PEPPER
2 TSP PAPRIKA
2 TSP SEA SALT
2 TSP CRACKED PEPPER
Roast tomatoes, red bell peppers, garlic, almonds, hazlenuts, onion, peel and seed all roasted vegetables and put in a blender, add bread and spices, add 1/2 cup olive oil, begin to blend, gradually add remaining cup of olive oil while blending, don’t over blend. 

Serve with any baked, grilled or broiled seafood

2 CUPS MAYO
1 CUP WHOLE GRAIN MUSTARD
1 CUP KETCHUP
½ CUP CAPERS
½ CUP DICED CORNICHON (GERKINS)
½ CUP CHOPPER PARSLEY
½ CUP FINE SLICED GREEN ONION
3 TBLSP LEMON JUICE
2 TBLSP WORCHESTSCHIRE SAUCE
2 TBLSP HOT SAUCE
1 TSP SALT
1 TSP BLK PEPPER
1 TSP CAYANNE PEPPER
MIX ALL IN BOWL FROM TOP TO BOTTOM AND REFRIGERATE FOR TWO HOURS

Seafood Ceviche

recipes-seafood-mix-ceviche

Total time: 25 minutes

Servings: 4

One bag Netuno seafood mix

1/4 cup diced red onion

1/4 cup diced red bell pepper

1/4 cup diced yellow bell pepper

1/4 cup diced jalapeno pepper

1/2 cup chopped cilantro

1 cup fresh lime juice

1/4 cup fresh lemon juice

1/4 teaspoon white pepper

1/4 teaspoon red pepper

One half teaspoon sea salt

Thaw and rinse seafood mix and colander. Put all vegetables in bowl. Mix thoroughly add juices and white pepper red pepper and salt mix again. Add seafood mix stir well. Place in refrigerator for one hour mixing  every 15 minutes Serve chilled

Seafood Chowder

recipes-mix-chowder

Total time: 30 minutes

Servings: 4

2 bags Netuno Seafood mix

1/2 cup bacon

1cup diced onion

1/2cup diced celery

1/2cup fixer greed pepper

1/2cup sl green onion

1/2cup chopped parsley

2cup diced potato

1qt seafood stock

1qt half&half

2qt heavy cream

3 tblsp veg oil

1/4cup flour

1/4cup hot sauce

1/4cup fresh thyme

2bay leaf

Salt & pepper

 Sauté bacon onion celery green pepper Bayleaf and thyme in soup pot until translucent – add veg oil and flour mix- add seafood stock, dice potato simmer 15 minutes-add half & half, heavy cream, hot sauce, salt and pepper to taste-add seafood mix green onion and parsley-simmer 5 minutes adjust seasoning and serve.