Seafood Recipes

Cod Tacos with Salsa
1 cup fresh orange, peeled and segmented
1/2 lb. avocados, peeled and pitted
1 oz. fresh lime juice
1/4 cup sliced green onions
1/4 cup chopped cilantro
Crushed red pepper flakes (to taste)
Salt (to taste)

6 Cod Fillets
4 tbs. olive oil
Lemon-pepper seasoning (to taste)
1 oz. fresh lime juice
Corn tortillas

Prepare salsa: cut oranges and avocados into 1/2 inch chunks. Combine with lime juice, onions and cilantro in bowl. Add pepper flakes and salt to taste. For each serving, sauté a cod fillet in 1/2 tablespoon oil; season with lemon-pepper. Sprinkle fillet with 2 teaspoons lime juice. Break cod into chunks.

Spoon cod and approximately 2/3 cup salsa onto a double layer of tortillas. Fold over to serve.

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Asian Grilled Salmon
6 Salmon Fillets
1 1/2 tbs. brown sugar
2 tsp. butter
2 tbs. Dijon mustard
1 tbs. olive oil
2 tsp. grated ginger
1 tbs. soy sauce

In small saucepan, melt butter and brown sugar. Whisk in Dijon mustard, olive oil, grated gin and soy sauce. Construct a "tray" for salmon fillets out of aluminum foil. Place fillets on aluminum foil, and pour sauce over salmon. Place on grill (medium heat) and cook for approximately 20 minutes.

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Tilapia with Brie & Tomato
Brie & Tomato Pasta
1/4 lb. tomatoes, seeded and chopped
1/4 lb. Brie cheese, cut in 1/2" cubes
1 cup fresh basil, chopped
1/4 cup onions, minced
1/4 cup olive oil
1/4 cup toasted pine nuts
1/4 tsp. salt
1/2 tsp. pepper

Grilled Tilapia
6 tilapia fillets
1/4 cup olive oil
1/4 cup basil, chopped
1/4 tsp. garlic, minced
1/4 tsp. salt
1/4 tsp. pepper

Mix in large bowl: tomatoes, cheese, basil, onions, oil, pine nuts, salt and pepper; cover and set aside.

Cook pasta according to product directions; drain well. Toss hot pasta with tomato/cheese mixture. Mix oil, basil, garlic, salt and pepper until well blended.

Brush oil on fillets and grill or broil until cooked. Serve 1 cup pasta with tilapia.

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Italian Tuna Steaks with Fennel
2 tablespoons olive oil
2 garlic cloves, minced or put through a press
4 small to medium-sized fennel bulbs, thinly sliced salt and freshly ground pepper
4 tuna steaks (4 to 6 ounces each), about I inch thick
1 to 2 tablespoons finely chopped fresh parsley
lemon wedges for serving
Serves 4

Heat the olive oil over low heat in a wide lidded skillet and add the garlic. Cook for a few minutes, until the garlic is transparent and the oil fragrant. Add the fennel and salt and pepper to taste, cover, and sweat over low heat for 10 to 15 minutes, stirring occasionally, until tender. Set aside.

Lightly salt and pepper the tuna steaks and cook in a nonstick pan over medium-high heat for 30 to 45 seconds on each side. Place the steaks on top of the fennel in the other pan. Cover the pan and place over medium heat. Let sweat for about 1 minute, then turn the steaks and cook 1 minute on the other side. Check for doneness by pressing the steaks with your finger. They should be slightly pink in the middle and supple and soft to the touch. Be careful not to overcook or the tuna will be as dry as cotton.

Sprinkle on the parsley and serve with lemon wedges on the side. Leftovers will keep a day in the refrigerator. nl 4/10

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Roast Grouper with Sautéed Mushrooms & Garlic Broth
4, 7 oz. filets of Black Grouper
1 qt. fish fume
2 tbs. of shallots, chopped
8 oz. mushroom stems
2 bunches of sage
2 bunches flat leaf parsley
8 oz. white wine
2 heads garlic, roasted
4 oz. butter

Serves 4

Sweat shallots, leaks, and mushroom stems in a little butter, add roasted garlic, sage, and parsley.

Sweat further, add white wine. Reduce by 1/2. Strain and place in blender. Add about 4 oz. of butter. Salt and pepper to taste.

Blend and strain. Finish with chopped sage and parsley, place mushroom sauté (oyster shitake and button mushrooms) in center of bowl. Place fish on top.

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The Powerful Health Benefits of Omega-3 Essential Fatty Acids

Adding fats to your diet is essential if you want to live a healthy lifestyle that results in feeling and looking great, but it has to be the right kind of fats. Essential fatty acids fall within this category and are a crucially important addition to anyone's diet.

Omega-3 essential fatty acids are made up of two components: DHA (which stands for docosahexaenoic acid) and EPA (eicosapentaenoic acid).

The best source of DHA and EPA are fish, especially salmon, seaweed, shellfish and algae. Furthermore, you can also get omega-3's from unrefined whole grains, dark & leafy greens and certain nuts and seeds like walnuts, flaxseeds and pumpkin seeds. This second group contains ALA (alpha linolenic acid) which your body then converts to EPA and DHA.

Your best bet, however, is to get your omega-3's from seafood because your body converts only about 15 percent of dietary ALA to EPA and much less to DHA.

What do you do if you don't like, and absolutely refuse to eat, seafood? Well, fortunately you can get omega-3's in capsule form. Not everyone's stomach can handle these capsules, but try them out for one month. It's an extremely convenient way to add omega-3's to your diet.

When purchasing omega-3's in pill form, you'll notice some products also contain the other two components of essential fatty acids: omega-6 and omega-9. Stick with the products that contain only high amounts of omega-3's. Most people already get high amounts of these two fatty acids from their diet, and it's this lack of omega-3's that is potentially the culprit behind many health problems today.

When adding omega-3's to your diet through pills, look for 1,000 mg pills and take 3-9 per day with food depending on your current health status and healthy living goals. Your physician should be able to consult with you about this.

So now you have a good introduction into omega-3 fatty acids and the different ways to add them to your diet, but what are the health benefits associated with them?

Plenty! Here's a quick list and you can also easily do some research by searching for "benefits of omega-3" in your favorite search engine.

- stabilizes blood sugar levels and lowers insulin levels
- boosts your immune system
- encourages your body to burn fat and decreases appetite
- improves your mood and attention span - reduce inflammation - improve your skin tone and radiance

If the above doesn't get you excited about this proven, inexpensive and easy-to-get fatty acid supplement, then check your pulse!

It's an addition to your diet that will help improve your health by leaps and bounds.

Health Benefits of Fish and Seafood

Fish and other seafood are excellent sources of protein while being relatively low in saturated fats and calories compared to other sources of protein such as fatty meats. This fact alone makes fish a worthwhile addition to one's diet. However, there is an even greater benefit. Fish is one of the richest natural sources of Omega 3 essential fatty acids. Fatty fish such as salmon and trout in particular have high levels of Omega 3 fatty acids.

Many studies have shown that Omega 3 fatty acids provide protection against cardiovascular disease by lowering the levels of bad cholesterol and blood pressure. Other studies have also shown many health benefits ranging from prevention of asthma in children to reduced risk of prostate cancer. Omega 3 also prevents the onset of diseases such as macular degeneration, one of the most common causes of blindness associated with aging. It also helps diabetics maintain better control of blood sugar levels and has been shown to delay the onset of dementia and even Alzheimer’s disease. More recent studies which have focused on its impact on the nervous system have proven benefits in brain function and even in combating depression.

Omega 3 fatty acids do not occur naturally in cells of the body and must therefore be obtained through one's diet. Clearly Omega 3 fatty acids have many health benefits but do they have to come from fish and seafood?

There are 3 main types of omega 3 fatty acids.
ALA - alpha-linolenic acid
EPA - eicosapentaenoic acid and
DHA - docosahexaenoic acid

ALA is found in tofu, soybeans, canola walnuts and flaxseed and oils derived from these products. However, alpha-linolenic acid needs to be converted in the body before it can be absorbed. The body is not very efficient at making this conversion and evidence that this conversion actually takes place is rather tenuous. As a result EPA and DHA become the most significant dietary sources of Omega 3 fatty acids and this is where fish comes into its own. They are one of the most abundant sources of DHA and EPA.

Naturally, too much of anything can have negative effects and eating fish is no exception. One major negative of eating too much fish is the incidental and unintended consumption of contaminants which the fish have picked up in the waterways. While there are a variety of industrial contaminants that are of concern the primary problem is mercury. Due to differences in food sources mercury levels in fish vary depending on whether the fish are farmed or caught in the wild. However, in general larger fish, higher up in the food chain have a greater accumulation of contaminants including mercury. In normal circumstances the levels of mercury in most fish are not likely to cause serious concern to a healthy adult unless consumed to excess. However, infants, children and pregnant women may be more susceptible to harm at lower levels of mercury. It is therefore important to limit the intake of fish by persons in these categories. Mercury could damage the growing nervous systems of young children or the developing fetus and may increase the risk of miscarriage in pregnant women.

The preponderance of evidence however falls squarely in favor of eating fish. The health benefits derived from Omega 3 far outweigh the possible risks from contaminants. If consumed in moderation there is little doubt that fish can be extremely beneficial.