Fishing For
Seafood Recipes?
Fating fish may not nuke you
smarter but it’s certainly smart eat
ing.
Studies continue to affirm that
eating fish can help reduce the risk
of coronary heart disease and help
keep you trim.
The polysaturated fats con
tained in fish tend to reduce the
amount of serum cholesterol in the
body. Seafood is an excellent sour
ce of protein, minerals, and and
some vitamins.
To keep fish low in total fat and
fat, you must use low-fat
cooking methods such as baking,
broiling, steaming, poaching, and
grilling without adding much but
ter, cream, mayonnaise and other
fat-laden foods. However, recipes
with these additions taste wonder
ful, and can still be a healthful
souce of protein.
SEAFOOD CASSEROLE
2 tablespoons butter
2 tablespoons flour
1 cup light cream
'/j teaspoon Worcestershire
sauce
1V« teaspoon salt
Dash pepper
1 tablespoon grated onion
'/< teaspoon celery salt
1 cup lobster or crabmcat
1 cup cooked shrimp
'/> cup canned sliced
mushrooms
Dash cayenne, optional
Rice, cooked
Heat butter, blend in flour and
cream, stir until thick. Add Wor
cestershire sauce, salt, pepper,
onion, seafood, and cayenne, heat
thoroughly.
Keep hot in double boiler. Pour
over hot rice when ready to serve
OR place cooked layer of rice in
buttered casserole. Cover with sea
food mixture, layer rice, then sea
food mixture. Top with one-third
cup sharp cheese and bread
crumbs. Place in 350-degree oven
until heated through and cheese is
melted or crumbs ate golden.
Note: Sauce can be prepared and
refrigerated overnight or the com
plete casserole can be prepared and
frozen until ready to use.
When serving 10 people, use
2'/a -pounds medium shrimp and 1
pound crabmeat Slice shrimp
down the middle which makes it
look prettier. If sauce seems skim
py, add mote cream to your prefer
ence. Sauce should be slightly run
ny if served with rice.
Mrs. Harold Smith
White Hall, MD
Recipe Topics
If you have recipes for the topics listed below, P'ease share
them with us. We welcome your recipes, but ask that you
include accurate measurements, a complete list °<
and clear instructions with each recipe you submit Send your
rpcines to Lou Ann Good, Lancaster Farming, P.O. Box 609,
Ephrata, PA 17522. Recipes should reach our office one week
before publishing date listed below.
November 6- Using Honey
13- Hot Milk Drinks
20 - Thanksgiving Dinner
27 - Using Leftovers
CRAB IMPERIAL
'/> cup reduced-calorie or regu
lar mayonnaise
1 egg, beaten
2 tablespoons chopped pimento
1 tablespoon chopped green
onion
IVi teaspoon Worcestershire
sauce
1 teaspoon lemon juice
1 teaspoon dry mustard
Generous dash hot pepper sauce
1 pound crab meat or surimi,
flake style
Freshly ground black pepper
Paprika
Combine mayonnaise, egg,
piemento, green onion, Worcester
shire sauce, lemon juice, mustard,
and hot pepper sauce. Gently stir in
crab meat or surimi. Spoon into 4
to 6 indivdual casserole dßshes 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.
Nat. Fisheries
PAN FRIED TROUT
WITH ITALIAN FLAVORS
'/i cup plain bread crumbs
1 teaspoon dried sage
% teaspoon coarsely ground
Mack pepper
'/«teaspoon salt
1 teaspoon olive oil
4 rainbow trout GUets
1 lemon, quartered
Combine first four ingredients.
Coat flesh side of trout in bread
crumb mixture; set aside. Brush
large non-stick skillet lightly with
oil. Over high heat, saute trout
flesh-side down for 2 minutes.
Gently turn trout; saute 2 minutes
mote. Serve immediately with
lemon. Makes 4 servings.
Clear Springs Foods
BROILED SWORDFISH
2 swordfish steaks, I'A -indies
thick, about 2 pounds
1 clove garik, minced
1 teaspoon rosemary leaves
V«cup olive oil
Freshly ground pepper to taste
1 lemon, quartered
Marinate steaks in mixture of
garlic, rosemary, oil, and pepper
for an hour. Preheat broiler. Broil
steaks for about 6 minutes on each
side, or until die flesh flakes when
tested with fork. Be sure not to
overcook and dry out steaks,
Serves 2.
NJ Marine Cuisine
(Turn to Page B 8)
To keep fish low in total fat and saturated fat, use low-fat cooking methods such as
baking, broiling, steaming, poaching, and grilling.
In any kind of protein food, such as fish or meat, an ammonia smell is a sign of spoilage.
The smell stems from the building blocks of protein, amino acids. When bacteria break down
the protein for their food, the amine part of amino acids is released. Amine is a derivative of
ammonia, which causes the odor.
Fish shouldn’t carry a strong odor at all. Only a mild one should be expected.
Ohio State University nutritionists recommend these safety tips when buying, storing and
cooking fish:
• When buying fresh whole fish, look at the eyes. Make sure they’re clear and bright, not
sunken. Gills should be bright red or pink. The skin should be shiny and elastic. The scales
should be tight in place, not loose.
• Fresh fillets should look moist. If you buy frozen fish, make sure the packaging is intact.
• It’s best to cook fresh fish the day you buy it. If that’s not possible refrigerate it for two days
maximum. Make sure it’s wrapped in moisture and vapor-proof material.
• Use frozen fish within three months, after that, its quality deteriorates.
• To thaw frozen fi£h, place it, wrapped, inside another container in the refrigerator. One
pound of fish should thaw overnight. For quicker thawing, place the wrapped package under
cold running water or use the microwave. Don’t use warm water or thaw fish (or meat, for that
matter) at room temperature, because the outer layers will get too warm while the inside is still
frozen. Such uneven thawing encourages spoilage.
• Cook fish until it is opaque, comes away from the bones easily and begins to flake easily.
Juices should be milky white, not watery.
Here is a recipe from New Jersey Dept, of Ag Fisheries Promotion Program.
BAKED FISH
1 pound filets or steaks, 3/4 to 1-1/2 inches thick, such as cod, halibut, ocean catfish, or whit-
ing, cut into serving size pieces
2 tablespoons cornmeal
2 tablespoons flour
1/4 teaspoon paprika
Salt and pepper
1 tablespoon oil
1 tablespoon grated Parmesan cheese
Pat fish dry with paper towels. Combine cornmeal, flour, paprika and dash each salt and pep
per in flat dish Place oil in baking dish and turn to coat with oil. Arrange in baking dish and
turn to coat with oil. Arrange fish pieces 1-inch apart Sprinkle with Parmesan cheese. Bake at
425°F allowing 10 minutes per inch thickness measured at its thickest part or until fish flakes
when tested with a fork Serve with your choice of sauce. Makes 4 servings
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