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Published: November 13, 2009
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The American Heart Association, American Medical Association, American Diabetes Association and the U. S. Department of Agriculture recommend eating fish at least two times a week. This is because research has indicated eating seafood twice a week can help reduce the risk of stroke, heart disease, dementia, depression, inflammatory conditions and the affects of diabetes. It does take a little meal planning to follow the “Two-A-Week” recommendation. To help you do this, the Florida Department of Agriculture and Consumer Services has posted over 400 Florida seafood recipes at http://www.fl-seafood.com/recipes.
The following is a four-week example of how you can enjoy a variety of healthy Florida seafood by incorporating these recipes in your “Two-A-Week” seafood plan.
WEEK ONE: Florida Snapper Macadamia; Breakfast Shrimp
Florida Snapper Macadamia
1/2 cup all purpose flour
2 large Florida eggs
2 cups macadamia nuts, finely chopped
salt, to taste
ground black pepper, to taste
6 6-ounce Florida snapper fillets
4 tablespoons olive oil
Place flour in shallow plate. Whisk eggs in small bowl until blended. Place macadamia nuts on another shallow plate. Sprinkle fillets with salt and pepper. Coat fillets with flour; dip into egg mixture then coat with macadamia nuts. In a heavy large skillet, heat oil over medium heat. Place fillets in skillet; cook 4 minutes per side until golden brown and opaque in center.
Yield: 6 servings
Nutritional Value Per Serving: Calories 627, Calories From Fat 419, Total Fat 47g, Saturated Fat 8g, Trans Fatty Acid 0g, Cholesterol 135mg, Total Carbohydrate 14g, Protein 41g, Omega 3 Fatty Acid 0.07g.
Breakfast Shrimp
5 Florida eggs
2 tablespoons Florida milk
salt to taste
pepper to taste
1/2 pound Florida shrimp, peeled
3 tablespoons Florida leek, sliced
1 Florida garlic clove, minced
1/2 cup Florida grape tomatoes, halved
2 tablespoons butter
1/4 cup white cheddar cheese, softened
In a small mixing bowl, whip eggs with milk, salt and pepper; set aside. In a skillet over medium heat, sauté shrimp, leek, garlic and tomatoes in butter for 3-5 minutes until shrimp are pink. Pour in eggs and cheese; scramble to desired firmness, stirring constantly. Yield: 3 servings.
Nutritional Value Per Serving: Calories 364, Calories From Fat 216, Total Fat 12g, Saturated Fat 12g, Trans Fatty Acid .23, Cholesterol 508mg, Total Carbohydrate 4g, Protein 31g, Omega 3 Fatty Acid 0.47g.
WEEK TWO: Lemon Herb Baked Mullet; Stone Crab Claws Miami
Lemon Herb Baked Mullet
4 6-ounce Florida mullet fillets
2 tablespoons olive oil
3 tablespoons Florida lemon juice
1/2 teaspoon fresh Florida basil, chopped
1 teaspoon fresh Florida rosemary leaves, chopped
1 teaspoon fresh Florida thyme, chopped
1/2 medium Florida onion, thinly sliced
1/2 cup Florida red bell pepper, diced
Salt and pepper to taste
1 Florida lemon, sliced
1/2 cup dry white wine
2 tablespoons Florida parsley, chopped
Preheat oven to 350° F. Place fillets in a single layer in a greased baking dish. Drizzle olive oil and lemon juice over fillets. Season the fillets with basil, rosemary, thyme, onion, diced red pepper, salt and pepper; top with lemon slices and pour wine over all. Bake for 25-30 minutes or until fish flakes easily with a fork. Sprinkle with chopped parsley and serve. Yield: 4 servings
Nutritional Value Per Serving: Calories 303, Calories From Fat 119, Total Fat 14g, Saturated Fat 3g, Trans Fatty Acid 0, Cholesterol 83mg, Total Carbohydrate 8g, Protein 34g, Omega 3 Fatty Acid 0.60g.
Stone Crab Claws Miami
3 pounds Florida stone crab claws
1/4 cup olive oil
1/4 cup extra-dry vermouth
2 tablespoons Florida lemon juice
1 teaspoon salt
1/2 teaspoon white pepper
Crack claws and remove shell and movable pincer, leaving the meat attached to the remaining pincer. Heat olive oil in a skillet over medium heat. Add stone crab claws and cook for 3 to 4 minutes until heated through, turning claws frequently. Turn heat to high; add vermouth, lemon juice, salt and pepper to pan. Cook 1 minute more, spooning vermouth sauce over claws. Serve claws hot or cold as an appetizer or entrée. Yield: 8 appetizers or 4 entrées.
Nutritional Value Per Serving (4 medium claws): Calories 205, Calories From Fat 121, Total Fat 14g, Saturated Fat 2g, Trans Fatty Acid 0, Cholesterol 45mg, Total Carbohydrate 3g, Protein 15g, Omega 3 Fatty Acid 0.06g.
WEEK THREE: Pan-Grilled Grouper with Green Olive Cream Sauce; Wine-Steamed Clams
Pan-Grilled Grouper with Green Olive Cream Sauce
4 6-ounce Florida grouper fillets
1/2 cup rice flour
kosher salt to taste
fresh ground black pepper, to taste
2 tablespoons olive oil
2 tablespoons unsalted butter
1/4 cup white wine
1 Florida shallot, finely chopped
1 tablespoon heavy cream
1/2 cup unsalted butter, cubed and chilled
1 teaspoon fresh Florida lemon juice
1 tablespoon Florida flat-leaf parsley, chopped
1/4 cup green olives, sliced
3 tablespoons capers, drained
4 strips cooked bacon, crumbled
Season fillets with salt and pepper and dredge in rice flour. Heat oil and butter in a large sauté pan over medium heat. When butter foams, add fillets; cook 4 minutes per side or until opaque in center. Transfer fillets to a platter and keep warm. To make the sauce, add the wine and shallot to saucepan; bring to a boil over medium heat and cook until reduced by half. Add the cream and cook sauce until just thickened. Reduce heat to low; add cubed butter a little at a time, whisking until blended into a smooth sauce. Stir in lemon juice, parsley, olives, capers and bacon. Spoon the sauce over the fillets and serve. Yield: 4 servings.
Nutritional Value Per Serving: Calories 605, Calories From Fat 370, Total Fat 42g, Saturated Fat 21g, Trans Fatty Acid 1g, Cholesterol 148mg, Total Carbohydrate 18g, Protein 37g, Omega 3 Fatty Acid 0.18g.
Wine-Steamed Clams
2 cups white wine
1 small Florida red onion, sliced
2 tablespoons Florida garlic, chopped
2 teaspoons fresh ginger, chopped
1 tablespoon fresh Florida cilantro, chopped
2 bay leaves
1 teaspoon whole black peppercorns
1/4 cup butter
1/4 cup Florida lemon juice
2 dozen Florida littleneck clams, rinsed well
Place all ingredients except clams in a large sauce pan. Simmer on medium heat for 3 minutes; add clams and cover. Simmer until clams open, stirring frequently. Transfer clams to a large bowl. Boil remaining liquid until reduced to 1 cup. Pour broth over clams and serve. Yield: 4 servings.
Nutritional Value Per Serving: Calories 241, Calories From Fat 104, Total Fat 12g, Saturated Fat 8g, Trans Fatty Acid 0g, Cholesterol 48mg, Total Carbohydrate 8g, Protein 8g, Omega 3 Fatty Acid 0.08g.
WEEK FOUR: Lobster Bisque; Mahi Mediterranean
Lobster Bisque
1 1/2 pounds cooked Florida spiny lobster meat
2 tablespoons olive oil
1 medium Florida onion, finely chopped
1 rib Florida celery, finely chopped
1 Florida carrot, finely chopped
1 Florida tomato, finely chopped
6 cloves Florida garlic, chopped
2 tablespoons fresh Florida tarragon leaves, chopped
2 tablespoons fresh Florida thyme leaves, chopped
1 bay leaf
8 black peppercorns
1/2 cup brandy
1/2 cup dry sherry
4 cups fish stock or bottled clam juice
1/4 cup tomato paste
1/2 cup heavy cream
1 1/2 tablespoons cornstarch
2 tablespoons water
salt and pepper to taste
Slice cooked lobster meat into medallions, reserving a few slices for garnish. Coarsely chop remaining slices; cover and chill. In a 6-quart stock pot, sauté the vegetables, garlic, herbs and peppercorns in oil over medium high heat until soft. Add the brandy and sherry; simmer until most of the liquid is evaporated. Add the fish stock and simmer uncovered for 1 hour, stirring occasionally. Strain the stock into a large sauce pan; discard remaining solids. Add tomato paste and simmer for 10 minutes until stock is reduced to 3 cups of liquid. Stir in cream and simmer for additional 5 minutes. Combine cornstarch and water in a small bowl and whisk into bisque. Simmer for 2 minutes, stirring, until slightly thickened. Add chopped lobster meat and simmer until lobster meat is heated through. Add salt and pepper. Serve garnished with reserved lobster medallions. Yield: 6 servings.
Nutritional Value Per Serving: Calories 345, Calories From Fat 125, Total Fat 14g, Saturated Fat 6g, Trans Fatty Acid .22g, Cholesterol 111mg, Total Carbohydrate 14g, Protein 26g, Omega 3 Fatty Acid 0.58g.
Mahi Mediterranean
1 tablespoon olive oil
4 6-ounce Florida mahi-mahi fillets
1 Florida onion, sliced
2 cloves Florida garlic, minced
1/4 cup chopped walnuts
1/2 cup dry white wine
1/3 cup clam juice or chicken stock
2 tablespoons Florida lemon juice
1 teaspoon Florida thyme, chopped
1 teaspoon Florida marjoram, chopped
fresh ground black pepper
3 tablespoons cilantro, chopped
In a heavy nonstick sauté pan, heat oil over high heat. Sauté fillets 3-5 minutes until browned. Transfer fillets to a platter; set aside. Reduce heat to medium; sauté onion and garlic 4-5 minutes until onion is tender. Add nuts, wine, stock, lemon juice, thyme, marjoram and pepper to taste; bring to a simmer. Reduce heat to low and simmer 10 minutes, stirring occasionally. Return fillets to skillet and simmer until heated through. Serve fillets topped with onion sauce and cilantro. Yield: 4 servings.
Nutritional Value Per Serving: Calories 261, Calories From Fat 86, Total Fat 10g, Saturated Fat 1g, Trans Fatty Acid 0g, Cholesterol 124mg, Total Carbohydrate 4g, Protein 33g, Omega 3 Fatty Acid 1g.
Once you start including seafood in your meal planning each week, it becomes just a regular healthy part of your life. For more information, recipes and brochures about Florida seafood, visit www.FL-Seafood.com.
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EmailThe American Heart Association, American Medical Association, American Diabetes Association and the U. S. Department of Agriculture recommend eating fish at least two times a week. This is because research has indicated eating seafood twice a week can help reduce the risk of stroke, heart disease, dementia, depression, inflammatory conditions and the affects of diabetes. It does take a little meal planning to follow the “Two-A-Week” recommendation. To help you do this, the Florida Department of Agriculture and Consumer Services has posted over 400 Florida seafood recipes at http://www.fl-seafood.com/recipes.
The following is a four-week example of how you can enjoy a variety of healthy Florida seafood by incorporating these recipes in your “Two-A-Week” seafood plan.
WEEK ONE: Florida Snapper Macadamia; Breakfast Shrimp
Florida Snapper Macadamia
1/2 cup all purpose flour
2 large Florida eggs
2 cups macadamia nuts, finely chopped
salt, to taste
ground black pepper, to taste
6 6-ounce Florida snapper fillets
4 tablespoons olive oil
Place flour in shallow plate. Whisk eggs in small bowl until blended. Place macadamia nuts on another shallow plate. Sprinkle fillets with salt and pepper. Coat fillets with flour; dip into egg mixture then coat with macadamia nuts. In a heavy large skillet, heat oil over medium heat. Place fillets in skillet; cook 4 minutes per side until golden brown and opaque in center.
Yield: 6 servings
Nutritional Value Per Serving: Calories 627, Calories From Fat 419, Total Fat 47g, Saturated Fat 8g, Trans Fatty Acid 0g, Cholesterol 135mg, Total Carbohydrate 14g, Protein 41g, Omega 3 Fatty Acid 0.07g.
Breakfast Shrimp
5 Florida eggs
2 tablespoons Florida milk
salt to taste
pepper to taste
1/2 pound Florida shrimp, peeled
3 tablespoons Florida leek, sliced
1 Florida garlic clove, minced
1/2 cup Florida grape tomatoes, halved
2 tablespoons butter
1/4 cup white cheddar cheese, softened
In a small mixing bowl, whip eggs with milk, salt and pepper; set aside. In a skillet over medium heat, sauté shrimp, leek, garlic and tomatoes in butter for 3-5 minutes until shrimp are pink. Pour in eggs and cheese; scramble to desired firmness, stirring constantly. Yield: 3 servings.
Nutritional Value Per Serving: Calories 364, Calories From Fat 216, Total Fat 12g, Saturated Fat 12g, Trans Fatty Acid .23, Cholesterol 508mg, Total Carbohydrate 4g, Protein 31g, Omega 3 Fatty Acid 0.47g.
WEEK TWO: Lemon Herb Baked Mullet; Stone Crab Claws Miami
Lemon Herb Baked Mullet
4 6-ounce Florida mullet fillets
2 tablespoons olive oil
3 tablespoons Florida lemon juice
1/2 teaspoon fresh Florida basil, chopped
1 teaspoon fresh Florida rosemary leaves, chopped
1 teaspoon fresh Florida thyme, chopped
1/2 medium Florida onion, thinly sliced
1/2 cup Florida red bell pepper, diced
Salt and pepper to taste
1 Florida lemon, sliced
1/2 cup dry white wine
2 tablespoons Florida parsley, chopped
Preheat oven to 350° F. Place fillets in a single layer in a greased baking dish. Drizzle olive oil and lemon juice over fillets. Season the fillets with basil, rosemary, thyme, onion, diced red pepper, salt and pepper; top with lemon slices and pour wine over all. Bake for 25-30 minutes or until fish flakes easily with a fork. Sprinkle with chopped parsley and serve. Yield: 4 servings
Nutritional Value Per Serving: Calories 303, Calories From Fat 119, Total Fat 14g, Saturated Fat 3g, Trans Fatty Acid 0, Cholesterol 83mg, Total Carbohydrate 8g, Protein 34g, Omega 3 Fatty Acid 0.60g.
Stone Crab Claws Miami
3 pounds Florida stone crab claws
1/4 cup olive oil
1/4 cup extra-dry vermouth
2 tablespoons Florida lemon juice
1 teaspoon salt
1/2 teaspoon white pepper
Crack claws and remove shell and movable pincer, leaving the meat attached to the remaining pincer. Heat olive oil in a skillet over medium heat. Add stone crab claws and cook for 3 to 4 minutes until heated through, turning claws frequently. Turn heat to high; add vermouth, lemon juice, salt and pepper to pan. Cook 1 minute more, spooning vermouth sauce over claws. Serve claws hot or cold as an appetizer or entrée. Yield: 8 appetizers or 4 entrées.
Nutritional Value Per Serving (4 medium claws): Calories 205, Calories From Fat 121, Total Fat 14g, Saturated Fat 2g, Trans Fatty Acid 0, Cholesterol 45mg, Total Carbohydrate 3g, Protein 15g, Omega 3 Fatty Acid 0.06g.
WEEK THREE: Pan-Grilled Grouper with Green Olive Cream Sauce; Wine-Steamed Clams
Pan-Grilled Grouper with Green Olive Cream Sauce
4 6-ounce Florida grouper fillets
1/2 cup rice flour
kosher salt to taste
fresh ground black pepper, to taste
2 tablespoons olive oil
2 tablespoons unsalted butter
1/4 cup white wine
1 Florida shallot, finely chopped
1 tablespoon heavy cream
1/2 cup unsalted butter, cubed and chilled
1 teaspoon fresh Florida lemon juice
1 tablespoon Florida flat-leaf parsley, chopped
1/4 cup green olives, sliced
3 tablespoons capers, drained
4 strips cooked bacon, crumbled
Season fillets with salt and pepper and dredge in rice flour. Heat oil and butter in a large sauté pan over medium heat. When butter foams, add fillets; cook 4 minutes per side or until opaque in center. Transfer fillets to a platter and keep warm. To make the sauce, add the wine and shallot to saucepan; bring to a boil over medium heat and cook until reduced by half. Add the cream and cook sauce until just thickened. Reduce heat to low; add cubed butter a little at a time, whisking until blended into a smooth sauce. Stir in lemon juice, parsley, olives, capers and bacon. Spoon the sauce over the fillets and serve. Yield: 4 servings.
Nutritional Value Per Serving: Calories 605, Calories From Fat 370, Total Fat 42g, Saturated Fat 21g, Trans Fatty Acid 1g, Cholesterol 148mg, Total Carbohydrate 18g, Protein 37g, Omega 3 Fatty Acid 0.18g.
Wine-Steamed Clams
2 cups white wine
1 small Florida red onion, sliced
2 tablespoons Florida garlic, chopped
2 teaspoons fresh ginger, chopped
1 tablespoon fresh Florida cilantro, chopped
2 bay leaves
1 teaspoon whole black peppercorns
1/4 cup butter
1/4 cup Florida lemon juice
2 dozen Florida littleneck clams, rinsed well
Place all ingredients except clams in a large sauce pan. Simmer on medium heat for 3 minutes; add clams and cover. Simmer until clams open, stirring frequently. Transfer clams to a large bowl. Boil remaining liquid until reduced to 1 cup. Pour broth over clams and serve. Yield: 4 servings.
Nutritional Value Per Serving: Calories 241, Calories From Fat 104, Total Fat 12g, Saturated Fat 8g, Trans Fatty Acid 0g, Cholesterol 48mg, Total Carbohydrate 8g, Protein 8g, Omega 3 Fatty Acid 0.08g.
WEEK FOUR: Lobster Bisque; Mahi Mediterranean
Lobster Bisque
1 1/2 pounds cooked Florida spiny lobster meat
2 tablespoons olive oil
1 medium Florida onion, finely chopped
1 rib Florida celery, finely chopped
1 Florida carrot, finely chopped
1 Florida tomato, finely chopped
6 cloves Florida garlic, chopped
2 tablespoons fresh Florida tarragon leaves, chopped
2 tablespoons fresh Florida thyme leaves, chopped
1 bay leaf
8 black peppercorns
1/2 cup brandy
1/2 cup dry sherry
4 cups fish stock or bottled clam juice
1/4 cup tomato paste
1/2 cup heavy cream
1 1/2 tablespoons cornstarch
2 tablespoons water
salt and pepper to taste
Slice cooked lobster meat into medallions, reserving a few slices for garnish. Coarsely chop remaining slices; cover and chill. In a 6-quart stock pot, sauté the vegetables, garlic, herbs and peppercorns in oil over medium high heat until soft. Add the brandy and sherry; simmer until most of the liquid is evaporated. Add the fish stock and simmer uncovered for 1 hour, stirring occasionally. Strain the stock into a large sauce pan; discard remaining solids. Add tomato paste and simmer for 10 minutes until stock is reduced to 3 cups of liquid. Stir in cream and simmer for additional 5 minutes. Combine cornstarch and water in a small bowl and whisk into bisque. Simmer for 2 minutes, stirring, until slightly thickened. Add chopped lobster meat and simmer until lobster meat is heated through. Add salt and pepper. Serve garnished with reserved lobster medallions. Yield: 6 servings.
Nutritional Value Per Serving: Calories 345, Calories From Fat 125, Total Fat 14g, Saturated Fat 6g, Trans Fatty Acid .22g, Cholesterol 111mg, Total Carbohydrate 14g, Protein 26g, Omega 3 Fatty Acid 0.58g.
Mahi Mediterranean
1 tablespoon olive oil
4 6-ounce Florida mahi-mahi fillets
1 Florida onion, sliced
2 cloves Florida garlic, minced
1/4 cup chopped walnuts
1/2 cup dry white wine
1/3 cup clam juice or chicken stock
2 tablespoons Florida lemon juice
1 teaspoon Florida thyme, chopped
1 teaspoon Florida marjoram, chopped
fresh ground black pepper
3 tablespoons cilantro, chopped
In a heavy nonstick sauté pan, heat oil over high heat. Sauté fillets 3-5 minutes until browned. Transfer fillets to a platter; set aside. Reduce heat to medium; sauté onion and garlic 4-5 minutes until onion is tender. Add nuts, wine, stock, lemon juice, thyme, marjoram and pepper to taste; bring to a simmer. Reduce heat to low and simmer 10 minutes, stirring occasionally. Return fillets to skillet and simmer until heated through. Serve fillets topped with onion sauce and cilantro. Yield: 4 servings.
Nutritional Value Per Serving: Calories 261, Calories From Fat 86, Total Fat 10g, Saturated Fat 1g, Trans Fatty Acid 0g, Cholesterol 124mg, Total Carbohydrate 4g, Protein 33g, Omega 3 Fatty Acid 1g.
Once you start including seafood in your meal planning each week, it becomes just a regular healthy part of your life. For more information, recipes and brochures about Florida seafood, visit www.FL-Seafood.com.