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Fresh From The Sea

Scallop Salad Recipe of the Week

Rick Oruch - Wednesday, May 29, 2019

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

Berry Dessert Recipe of the Week

Rick Oruch - Friday, May 24, 2019

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 Recipe of the Week

Rick Oruch - Thursday, May 16, 2019

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

Shrimp Bowl Recipe of the Week

Rick Oruch - Wednesday, May 08, 2019

Coconut Lime Shrimp Bowls


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

Seared Tuna Recipe of the Week

Rick Oruch - Thursday, May 02, 2019

Seared Ahi Tuna Salad with Citrus Ginger Dressing

Ingredients:

Dressing:

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

Scallop Recipe of the Week

Rick Oruch - Thursday, April 25, 2019

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 Poblano Recipe of the Week

Rick Oruch - Thursday, April 18, 2019

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

Mussel Recipe of the Week

Rick Oruch - Friday, April 12, 2019

Classic Steamed Mussels

Ingredients:

¼ cup olive oil

6 Tbsp. minced shallots

1 Tbsp. minced garlic

2 pounds mussels

½ -¾ cup dry white wine

1 tsp. Old Bay Seasoning

Juice of 1 lemon

2 tsp. butter

2/3 cup chopped mixed parsley and cilantro (divided use)

Instructions:

  1. Heat a Dutch oven over high heat.  When the pot is hot, add the oil, shallots and garlic and cook for about 1 minute, stirring.
  2. Add the mussels, wine, Old Bay Seasoning, lemon juice, half of the parsley and cilantro and cover with the lid and shake the pot.
  3. Cook shaking the pot often, until the mussels open, about 4 minutes.  (The larger the mussels, the longer they will take to cook.)
  4. Reduce the heat to medium-high.  Reduce the liquid by one-third and then turn off the heat.  Divide the mussels and sauce among 4 big soup plates.
  5. Garnish with the remaining herbs and serve immediately with garlic bread to sop up the juices.

Yield:  4 servings

Tuna Recipe of the Week

Rick Oruch - Thursday, April 04, 2019
Grilled Lime-Soy Tuna with Noodles

Ingredients:
2 Tbsp. and 2 tsp fresh lime juice
2 Tbsp. and 2 tsp lower-sodium soy sauce
3 Tbsp. and 1 tsp canola oil
3 Tbsp. and 1 tsp honey
2 tsp minced fresh ginger
Dash of ground red pepper
1 garlic clove, minced
2 (6-ounce) Tuna steaks (about 1-inch thick)
4 ounces wide rice noodles
¼ cup julienne cut carrots
1 Tbsp. and 1 tsp rice vinegar
1½ tsp toasted sesame seeds
1½ tsp dark sesame oil
1 tsp dark sesame oil
1 tsp mirin, optional
1 Tbsp. canola oil
1 Tbsp. green onion, chopped diagonally


Instructions:
1. Combine lime juice, soy sauce, canola oil, honey, ginger, red pepper and garlic in a small bowl.  Pour 2 Tbsp. of the mixture into a zip-top plastic bag; reserve remaining juice mixture.  Add tuna to the bag; seal and marinate at room temperature 20 minutes, turning bag once.
2. Cook noodles according to package directions.  Drain and rinse with cold water; drain. Combine noodles, carrots, vinegar, sesame seeds, sesame oil and mirin; toss well.
3. Heat a grill pan over medium-high heat.  Coat pan with cooking spray.  Remove tuna from bag; discard marinade.  Place tuna in pan; sear 1½ minutes on each side or until desired degree of doneness.  Divide noodle mixture between 2 plates. Cut tuna into thin slices; arrange 1 slice tuna steak on each plate.  Drizzle each serving with reserved dressing. Garnish with green onion.


Yield:  2 servings

Trout Lo Mein Recipe of the Week

Rick Oruch - Saturday, March 30, 2019

Steelhead Trout Lo Mein           

Serves 4

  • 1# Wild Steelhead Trout
  • 1 tsp soy sauce, plus 2 Tbsp. (divided)
  • 1 tsp oil, plus more for cooking
  • 8oz. fresh lo Mein noodles or regular white noodles
  • 2 cups shredded Napa cabbage
  • 2 Cups of mung bean sprouts
  • 1 medium carrot julienned
  • ½ small red bell pepper, julienned
  • ½ cup fresh sliced mushrooms
  • ½ cup sliced winter bamboo shoots
  • 2/3 cup snow peas
  • 1 scallion, julienned
  • 1 clove garlic, minced
  • 1 Tbsp. Shaoxing wine
  • 1 tsp. sesame oil
  • Pinch of salt
  • Pinch of sugar  
  • Cut the Steelhead trout in ¾ inch cubes. Place the trout in a bowl and mix in 1 tsp of soy sauce and oil. Set aside.
  • If using white noodles, boil them in about 2 quarts of water, rinse in cold water and drain. If using Lo Mein egg noodles, you can skip this step. If you can’t get LO Mein or other fresh noodles at your Asian grocer, fresh or dried linguini pasta will do also.
  • Cut you veggies and have them all ready for cooking. Heat the wok until smoking slightly and add a couple Tbsp. of oil to coat the wok and sear the Steelhead Trout. Take the trout out and set aside.
  • Add the garlic and all of the vegetables to the pan except the dark green parts of the scallions, bean sprouts and the snow peas. Stir-fry on high heat for a minute and add the wine in a circle around the perimeter of the wok.
  • Add the noodles back to the pan and mix well from the bottom up for about 30 seconds. Then cover the wok for one minute. Remove cover and add the remaining tablespoon of regular soy sauce, sesame oil, salt, sugar, dark green parts of the scallion, bean sprouts and snow peas; mix well. Add the steelhead trout, and stir-fry for another minute, or until any remaining liquid has evaporated.
  • Plate, serve and enjoy!




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