Fresh From The Sea

Seared Scallop Spinach Salad with a 1-2-3 vinaigrette

4-5 oz. dry sea scallops

3 oz Field Greens mix

Half a Fuji apple julienned

3 tbsp.  sliced almonds

¼ cup feta cheese

5 tbsp. olive oil divided into 2&3 tbsp.

1 tbsp. balsamic vinegar

2 tbsp. chutney

1. Begin by preparing salad, tossing mix greens, almonds and feta cheese in a salad bowl and set aside.
2. Season Sea scallops with salt and pepper, add the first 2 tbsp. of olive oil to a pan on medium high heat, cooking 2-3 minutes a side.
3. While scallops are cooking combine 1 part balsamic vinegar, 2 parts chutney and 3 parts olive oil, then whisk together.
4. Place finished scallops on salad and julienne the apples at time of service to prevent any oxidizing and color change to the apple.

Clams with White Beans, Fennel and Broccoli Rabe

Serves 4

.

Ingredients:

• · 1 fennel bulb, a few fronds reserved and minced for garnish 
• · 1/2 tsp. fennel seeds 
• · 1 Tbs. olive oil, plus more for drizzling 
• · 1/2 large red onion, finely chopped 
• · 1/4 to 1/2 tsp. red pepper flakes 
• · 1/2 cup dry white wine  
• · 1 can (14 1/2 oz.) cannellini beans, drained, juices reserved 
• · 1 bottle (8 fl. oz.) clam juice 
• · Large pinch of saffron threads 
• · Freshly ground black pepper, to taste 
• · 1/2 small bunch broccoli rabe or Chinese broccoli, chopped 
• · 2 lb. Littleneck clams, rinsed 
• · Coarse kosher salt, to taste (optional) 

Directions:

Halibut Ceviche

1 Garlic clove, finely grated

¾ cup fresh lime juice

2 Tbsp. Tequila

1 Tsp. Agave Nectar

¼ small Pineapple, cut into ½ inch pieces (about ½ cup)

1 Medium tomato, chopped

1 Small onion, finely chopped

4 Radishes, trimmed, thinly sliced

½ Jalapeno, thinly sliced

6 oz Halibut filet

1 Avocado, cut into ½ inch pieces

¼ cup finely chopped cilantro

• Mix garlic, lime juice, tequila, and agave nectar in a large bowl. Add pineapple, tomato, onion, radishes, jalapeno, and halibut and toss to coat. Fold in avocado, cilantro, and mint; season with salt.
• Chill 10 minutes before serving.

Grilled Scallop and Avocado Salad

Ingredients:

1½ Tbsp achiote paste, crumbled or 1 Tbsp smoked paprika

1 orange, juiced

2 limes, juiced

1 medium garlic clove, minced

¾ cup extra-virgin olive oil

Pinch sea salt and freshly ground black pepper

12 large sea scallops

2 avocados, halved, pitted and flesh cut into quarters

2 Tbsp sugar

6 cups mixed baby greens

1 red grapefruit, peeled and segmented

Instructions:

1. To make the marinade, place the achiote paste (or smoked paprika), orange and lime juice, garlic, oil, salt and pepper in a medium bowl and whisk until smooth.  Reserve ¼ cup of the marinade in a small bowl.
2. Add the scallops to the bowl with the marinade. Cover and refrigerate for up to 30 minutes. Remove the scallops from the marinade and pat dry with paper towels.  Discard the marinade.  Coat a large heavy skillet with olive oil and put over medium-high heat.  Add the scallops in a single layer.  Cook until golden on 1 side, about 2 minutes, depending on size.  Turn and brown on the other side, another 2 minutes.  Drain on paper towels and set aside to cool slightly.
3. Coat the bottom of a small, nonstick skillet over medium heat, with olive oil.  Sprinkle 1 side of the avocado slices with sugar, and salt and pepper, to taste.  Add them to the skillet and cook until the sugar is caramelized and golden, about 2 minutes.  Turn gently and cook for another 30 seconds.  Remove to a plate and set aside. 
4. Put the baby lettuce in a bowl with half of the grapefruit segments.  Add the reserved ¼ cup of marinade and toss until coated.
5. To serve, put the dressed lettuce on individual lettuce plates.  Top with the caramelized avocados, remaining grapefruit segments and scallops.  Serve additional vinaigrette on the side.

Yield: 6 servings

Very Berry (OR PEACH BLUEBERRY) Walnut Crisp

Ingredients:

1 pint blackberries

1 pint raspberries

1 pint blueberries

1 quart strawberries, washed and sliced

1/3 cup packed brown sugar

½ cup whole-wheat flour

¼ cup chopped walnuts

½ cup old-fashioned oats

¾ tsp nutmeg

¾ tsp cinnamon

1/3 cup butter

Vanilla Low fat frozen yogurt or Vanilla Ice cream

Instructions:

1.  Preheat oven to 350 degrees.  Wash the fruit and drain well.

2.  Mix together all the berries and spread in the bottom of a 13x9inch glass baking pan or individual ramekins.

3.  In a small bowl, combine the brown sugar, flour, walnuts, oats, nutmeg and cinnamon.  Add the margarine and blend together with your fingertips until small clumps form.  Sprinkle over the top of the fruit.

4. Bake approx. 30 minutes or until the crumble topping is golden and berries are bubbly.  Cool for 5-10 minutes.

5.  Serve with frozen yogurt or ice cream, if desired.

Yield:  8 servings

Source:  Hypertension Cookbook for Dummies, December 2011, John Wiley & Sons, Inc.

Variation:  Skip the strawberries, raspberries and blackberries.  Substitute 2 cups fresh, peeled or frozen (thawed) peaches.

Halibut Tacos with Baja Crème

Ingredients:

Halibut:

Juice of 1 medium lime

2 Tbsp olive oil

1 Tbsp Old Bay Seasoning

1 tsp chili powder

½ tsp cumin

1 Tbsp canola oil

1-pound halibut bits

Baja Crème:

1 cup reduced-fat sour cream (or regular)

½ cup low-fat mayonnaise (or regular)

½ cup chopped cilantro

1 tsp chili powder

1 tsp smoked paprika

½ tsp Tony Chachere’s creole seasoning

½ tsp cumin

1 clove garlic, minced

¼ tsp garlic powder

1½ tsp fresh lime juice

8 6-inch corn tortillas

Slaw:

1 bag red and green cabbage slaw or

½ head small red cabbage thinly sliced

¼ head small green cabbage, thinly sliced

½ cup chopped cilantro

2-3 stalks green onions, chopped

Instructions:

1. Combine all the ingredients for the halibut.  Mix well, cover and store in the frig for about 20-30 minutes.
2. While the fish is marinating, combine all the ingredients for Baja Crème.  Cover and store in frig until ready to use.
3. Combine all the ingredients for the slaw and store in the frig until ready for use.
4. In a sauté pan over medium-high heat, add the oil.  Add the halibut bits to the pan but do not overcrowd.  May need to do multiple batches.  Turn when you see the edges turn opaque.  The halibut is done when pieces are firm and can flake with a fork.
5. In a clean pan with no oil, over medium-high heat, cook each side of the tortilla for about 30 seconds or until it is pliable.  Assemble your tacos with halibut, slaw, and top with the Baja crème and enjoy!

Yield:  4 servings

Source:  Cindy Kleckner, RDN, LD

Ingredients:

1 13.6oz can coconut milk

½ cup chopped pineapple

4 think pineapple rings, cut into wedges

6 Tbsp. lime juice

2 cloves garlic

Kosher salt and freshly ground black pepper

1½ lb. medium shrimp, peeled with the tail on

2 c jasmine rice

¼ cup canola oil, divided

¼ cup packed cilantro, chopped

2 cups shredded red cabbage

Instructions:

1. In a blender, blend coconut milk until smooth.  Remove 1¼ cups coconut milk and pour into a small pot and set aside.
2. To the remaining ½ cup coconut milk in blender, add chopped pineapple, 3 Tbsp. lime juice, garlic, 1 tsp. salt and ¼ tsp. pepper.  Blend until smooth.  Pour into a large bowl and toss shrimp with marinade. Cover and chill.
3. Meanwhile to the pot with coconut milk over medium heat, add rice, 1¼ cups water and 1 tsp salt.  Bring to boil then reduce heat to low and simmer until rice is tender, 20 minutes.  Remove from heat and keep warm.
4. In a large skillet over medium-high heat, heat 2 Tbsp. oil.  Drain shrimp and discard marinade.  Add shrimp to skillet and season with salt and pepper.  Cook, tossing occasionally until just cooked through, about 5 minutes.  Remove from heat and stir in cilantro.
5. In a medium bowl, toss cabbage with remaining 3 Tbsp. lime juice, remaining w Tbsp. oil and salt and pepper.
6. Serve shrimp over rice with pineapple, cabbage and lime wedges.

Yield:  4 servings

1 tsp minced fresh ginger

1 clove garlic, minced

2 Tbsp orange juice

1 Tbsp lime juice

1 Tbsp low-sodium soy sauce

1 tsp sesame oil

1 tsp honey

Salad:

1 lb ahi tuna steak

1 Tbsp sesame oil

Salt and freshly ground black pepper

4 oz baby greens

¾ cup edamame

1 cup shaved carrots

½ small red onion, thinly sliced

1 grapefruit, peeled and segmented

1 avocado, sliced

Instructions:

1. For the dressing, whisk all of the ingredients in a small bowl and let stand for at least 10 minutes for flavors to blend.
2. Place the baby greens in a large salad bowl, add the edamame, carrots, red onion, grapefruit and avocado.  Set aside while you sear the tuna.
3. Season both sides of the tuna with salt and pepper.  Heat 1 Tbsp. sesame oil in a large skillet over medium-high heat.  When hot add the tuna steaks and sear for 1 minute on each side.  It should have a nice crust but be rare in the middle. 
4. Drizzle the dressing over the greens and gently toss to coat.
5. Divide the salad among 4 plates.  Slice the tuna on an angle and fan it out on top of each salad.

Yield:  4 salads

Seared Scallops with Pistachio Sauce

Ingredients:

1½ pounds large sea scallops

1 Tbs. extra-virgin olive oil, divided

Freshly ground black pepper, to taste

¼ cup chopped unsalted pistachios

1 Tbsp. unsalted butter

Instructions:

1. Dry the scallops well with paper towels, removing as much water as possible.  

Heat ½ Tbsp. of the olive oil on high in a large nonstick skillet.

1. Add half of the scallops and sauté without turning them until they’re seared,

about 2 minutes.  Turn the scallops and cook until the sides are firm and the

centers are opaque.

1. Transfer the scallops to a plate and place a piece of aluminum foil to loosely

Cover the plate.  Repeat with the remaining oil and scallops.  Transfer to the plate.

1. Add the chopped pistachios and butter to the skillet and cook until the butter

 in lightly browned.  Pour the sauce over the scallops and serve.

Yield:  4 servings

Shrimp-Stuffed Roasted Poblanos with

Red Bell Pepper Sauce

Ingredients:

8 large poblano chilies

8 ounces peeled, deveined cooked shrimp, chopped

2/3 cup goat cheese, room temperature

1 cup shredded Monterey Jack cheese

¼ cup chopped red bell pepper

2 Tbsp chopped shallot

2 Tbsp chopped fresh cilantro

2 Tbsp chopped fresh basil

Salt and freshly ground pepper, to taste

Cilantro for garnish

Instructions:

1. Char poblano chilies over gas flame until blackened on all sides.
2. Enclose in paper bag 10 minutes.  Peel chilies.  Slit chilies open along 1 side.  Remove seeds, leaving stem attached.
3. Mix together shrimp, cheeses, red bell pepper, shallot, cilantro and basil.  Season to taste with salt and pepper.
4. Fill chilies with shrimp mixture, dividing equally.  Pull up sides of chilies to enclose filling. Spear with a toothpick if having problems keeping them enclosed. Place stuffed chilies on baking sheet. 
5. Preheat oven to 350 degrees.  Bake chilies uncovered until heated through and cheese melts, about 15 minutes. 
6. Drizzle red bell pepper sauce onto each plate and place stuffed chili on top of sauce.  Garnish with cilantro leaves.

Yields:  8 serving