Lancaster farming. (Lancaster, Pa., etc.) 1955-current, October 15, 1994, Image 46
Catch The Taste Fish may not make you smarter, but it’s certainly smart eating, both to stay in shape and to reduce the risk of coronary heart disease. Fish and shellfish are excellent sources of high quality, complete protein, many minerals, and essential B complex, A and D vitamins. An average serving of seafood has less than 200 calories. Some of the leaner varieties such as floun der, have as few as 80. Both fresh water and saltwater fish are low enough in sodium to be acceptable for low-sodium diets. While fish are generally low in fat, these are mainly polyunsaturated fats. Current research shows that cer tain types of polyunsaturated fats those contained in seafood actually tend to reduce the amount of serum cholesterol in the body, and are beneficial in reducing the probability of a heart attack. SEAFOOD-RICE PLATTER I'A cups water 'A teaspoon salt 1 bay leaf 1 A cups minute rice 'A cup mayonnaise A cup chopped pimiento 4-ounces chopped mushrooms 2 tablespoons chopped parsley, drained 1 to 2 cups drained, cooked and canned Crab meat, shrimp, lobster or tuna Crisp lettuce or other greens 2 to 4 ripe tomatoes, cut in wedges Bring water, salt, and bay leaf to a boil. Stir in rice, cover, remove from heat and let stand 5 minutes then uncover and cool to room temperature. Remove bay leaf. About one hour before serving, combine A cup mayonnaise, mushrooms, pimiento, and parsley. Add rice and mix lightly with a fork. Chill. Combine seafood with remaining mayonnaise and lemon juice. Season to taste if preferred. Chill to serve. Arrange rice on crisp lettuce in center of platter with tomatoes and seafood around the rice. Makes about 3 cups rice plus seafood. If desired, mix '/« to ‘A cup tart French salad dressing with the seafood instead of mayon naise and lemon juice. Recipe Topics If you have recipes for the topics listed below, please share them with us. We welcome your recipes, but ask that you include accurate measurements, a complete list of ingredientsand clear instructions with each recipe you sub mit. Send your recipes to Lou Ann Good, Lancaster Farm ing, P.O. Box 609, Ephrata, PA 17522. Recipes should reach our office one week before publishing date. October 22- Pizza and Apple Month 29- Pumpkin Time November 5- Breads, Muffins, Biscuits 12- What can you do with sweet potatoes? ' Home On The Range SEAFOOD SCAMPI 3 tablespoons olive oil 2 cloves garlic, minced 1 tomato, peeled, seeded, and finely chopped 2 tablespoons lemon juice 2 tablespoons chopped parsley V* teaspoon dried oregano, crushed 'A teaspoon freshly ground pepper 'A teaspoon salt 'A to V* pound large, raw shrimp, peeled and deveined with tail intack A pound Arm white fish, such as halibut, monkfish or pollock, cut into 2-inch pieces 1 dozen debeared mussels or lit tleneck clams, scubbed or half of each. Combine oil and garlic in BxBx2-inch dish. Cover with plas tic wrap and microwave at high one minute 30 seconds. Add toma to, lemon juice, parsley, oregano, pepper and salt; mix well. Add sea food and toss to coat evenly. Arrange seafood in single layer; cover with plastic wrap and vent on comer for steam to escape. Microwave at high 3 minutes; stir. Microwave 2 minutes longer. Let stand, covered, 2 minutes or until shrimp is opaque, shells open and fish begins to flake. Serve in shal low bowls with crust French bread if desired- Makes 4 servings. CRAB IMPERIAL 'A cup mayonnaise 1 egg. beaten 2 tablespoons chopped, pimento 1 tablespoon chopped green onion VA teaspoon Worcestershire sauce 1 teaspoon lemon juice 1 teaspoon dry mustard Generous dash hot pepper sauce 1 pound crab meat, flake style Freshly ground black pepper Paprika Combine mayonnaise, egg, pimento, green onion, Worcester shire sauce, lemon juice, mustard, and hot pepper sauce. Gently stir in crab meat or surimi. Spoon into 4 to 6 individual casserole dishes or scallop shells. Sprinkle with papri ka. Microwave at high 7 to 9 minutes or until thoroughly heated, rearranging dishes once. Makes 4 to 6 servings. 1 By eating fish and shellfish you get the added bonus of the omega-3 fatty acids that appear to have highly beneficial effects on managing cholesterol levels. VEGETABLE-STUFFED WHITING ROLLS Place 4 boned whiting fillets, skin side down, on work surface. Place about 2 tablespoons sauteed, chopped vegetables (peppers and carrots) lengthwise down center of each fillet. Starting at thick end, roll up each fillet; secure‘with toothpick. Place upright in small baking dish. Turn down'the top edge of each roll-up to expose filling. Brush with melted butter and lemon juice into dish around fillets. Bake at 42S degrees using the 10-minute rule. Garnish with sliced lemon and watercress. Sav ings 4. PAN FRIED RAINBOW TROUT WITH ITALIAN FLAVORS VS cup plain bread crumbs 1 teaspoon dried sage VS teaspoon coarsely ground black pepper VS teaspoon salt 1 teaspoon olive oil 4 trout fillets 1 lemon, quartered Combine first four ingredients. Coat flesh side of trout in bread crumb mixture; set aside. Brush large non-stick skillet lighdy with oil. Over high heat, saute trout flesh-side down for 2 minutes. Gently turn trout; saute 2 minutes more. Serve immediately with lemon. Makes 4 servings. TWO-WAY FISH FILLETS 2 tablespoons butter; VA pounds orange roughy, sole or flounder fillets Salt and pepper (optional) Creamy tomato sauce Melt butter in large skillet Lightly season fillets with salt and pepper, if desired. Saute fillets 2 to 3 minutes on each side until lightly browned and fish flakes easily with fork. Remove from skillet Serve immediately with creamy tomato sauce. WRAPPED O’SEA OF BLUE 6 bluefish fillets 6 tablespoons mayonnaise V* teaspoon salt V* teaspoon pepper 2 ripe tomatoes, thinly sliced 2 stalks celery, thinly sliced 3 cups hot cooked rice Place each fillet on large square of heavy duty foil. Spread each fil let with 1 tablespoon mayonnaise; sprinkle with salt and pepper. Top with tomato slices, then with cel ery. Fold foil to form a sealed packet, folding ends tightly. Place packets on baking sheet Bake 350 degrees fa* 20 minutes. Serve with hot rice. At the Lampeter Fair, Esther Ruth was the first-place winner in the Hershey’s Greatest Cocoa Cake Contest, a contest that Hershey Food Corporation and the Pa. State Association of County Fairs offer at all fairs in Pennsylvania. Her secret recipe is a long time favorite of her husband, Jeff, and sons, Jason, 19, and David, 12. Although she loves to bake ever since she was a little girl, this was the first year that Esther took the time to enter a baking contest About seven years ago Esther worked in a bake shop, which really inspired her creativity in baking. She took a cake decorating course, but her cre ations are now limited to sparetime. She works full time in physical medicine at Lancaster General Hospital and part time as a hair dresser. “Working so many hours really puts the squeeze on cooking but it’s somethiog.l really enjoy,” Esther said. As a winner of the Hershey’s Contest Esther will again bake her winning entry and take it to state competition at the Pennsylvania Farm Show in January. Although she won’t share her prize-winning recipe, lifre is another chocolate cake recipe she enjoys. MAYONNAISE CAKE 3 cups unsifted flour VA cups sugar VA cups cocoa 2'A teaspoon baking powder VA teaspoon baking soda l/icups mayonnaise VA cups water 2 teaspoons vanilla Sift dry ingredients. Stir in mayonnaise, water, and vanilla. Divide batter into two 9-inch layer pans. Bake at 350 degrees for 30 minutes. Cool and frost with your favorite frosting. Featured Recipe ITALIAN FISH FILLETS 1 pound fish fillets 54 cup Italian dressing, divided 1 tablespoon grated Parmesan cheese 1 tablespoon dry bread crumbs Nonfat tartar sauce Heat broiler. Place fish on greased rack of broiler pan. Brush with half of the dressing. Broil 2 to 4 inches from heat 5 minutes. Brush with remaining dressing; sprinkle with combined cheese and crumbs. Broil 3 minutes or until lightly browned and fish flakes easily with fork. Serve with sauce. Makes 4 servings. (Turn.to Pag* B 8)