Category Archives: Seafood

Super Quick Lemon Garlic Salmon

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This time of year, everyone’s running round, Christmas shopping, and spreading Holiday cheer, leaving little time for a healthy dinner. This dish is ready in 20 minutes and not only fast, but a lot better for you than that drive thru meal you think is all you have time for.

This does require marinating time, but that can be done over night or before you head into work, so all you need do is take it out of the marinade and throw it in the oven. While the salmon bakes, you’ll have plenty of time to fix a box of pasta or slice up some zucchini and cook with a little garlic and butter, or both like I did!

  • 4  8 oz salmon fillets, skin removed
  • 5 tbsp olive oil
  • 6 cloves garlic, minced
  • 2 tsp Lemon Pepper seasoning
  • 1 12 oz bottle Lemon Pepper marinade

In a mixing bowl, combine marinade, olive oil, garlic, and seasoning, and mix well. Place salmon in a large ziplock bag, and pour marinade mixture over fillets. Press air out of bag, and seal. Let marinate for at least 4 hours up to overnight.

Preheat oven to 400 degrees.

Line a baking sheet with foil, and lightly coat with cooking spray. Place fillets about 2 inches apart on baking sheet, and bake for 20 minutes, or until fish flakes easily with a fork. Serve with veggies, and olive oil and herb seasoned pasta. Enjoy!

Cajun Mahi Over Fried Grits With Black Bean Sauce

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Health food! Well, it has fish in it at any rate! A tasty dish that has Southern fusion written all over it! Crispy, cheesy grits, and creamy, zesty black beans, surround spicy Mahi, what more can you ask for?

For Grits:

  • 3 cups water
  • 1 cup quick cooking grits
  • 1/2 cup roasted red peppers, chopped
  • 4 oz cubed Velveeta cheese
  • salt
  • pepper
  • vegetable oil for frying
  • flour for dredging

For Black Bean Sauce:

  • 1 15 oz can black beans
  • half medium onion, roughly chopped
  • 2 cloves garlic
  • 1 tbsp cilantro
  • 1 tsp cumin
  • 1/2 tsp cayenne
  • 1/2 tsp salt
  • 2 tsp oregano
  • 1/4 cup roasted red peppers
  • 1 jalapeno, seeded
  • 1 tbsp olive oil

For Mahi:

  • 4 tbsp melted butter
  • 4  6 oz Mahi fillets
  • 4 tsp Cajun seasoning

*Plan ahead! Grits need to chill for at least 3 hours before cooking!

Grease an 8×5 loaf pan. Bring water to a boil in medium sauce pan, and stir in grits. Cover, reduce heat to medium-low, and cook for 5 minutes, stirring occasionally. Remove grits from heat on stir in cheese, chopped peppers, salt, and pepper. Pour into greased loaf pan, and refrigerate 3 hours, or overnight.

Preheat oven to 400 degrees.

Combine black beans, onion, garlic, red peppers, and jalapeno in a food processor or blender, and pulse until smooth. Add cilantro, cumin, cayenne, salt, oregano, and olive oil, and pulse until well blended. Pour sauce into sauce pan, and heat through.

Line a baking sheet with foil. Dip Mahi fillets in melted butter, place on baking sheet, and sprinkle each fillet with a teaspoon of Cajun seasoning. Bake for 15 minutes, or until fish flakes easily with a fork.

Heat 1/2 inch vegetable oil in a skillet over medium-high heat. Remove grits from refrigerator, and remove from loaf pan by turning upside on a plate. Cut “grit loaf” into 8 pieces. Dredge grit cakes in flour, and fry 2 at a time until grits are golden brown.

To serve, place 2 grit cakes on a plate, top with one fillet, and heaping spoonfuls of black bean sauce. Enjoy!

**Leftover Black Bean Sauce makes a great dip for tortilla chips!**

Crab Encrusted Flounder with Parmesan Sauce

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Had some really pretty flounder that I wanted to cook, and remembered I had some snow crab pieces in the freezer, so came up with this based on classic stuffed flounder. Of course, you can always use blue crab, but I think the snow crab adds a unique flavor!

  • 4 6 oz flounder fillets
  • 1 lb snow crab meat
  • 3 tbsp mayo
  • 1 tbsp Dijon mustard
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp Cajun seasoning
  • 1 tsp Everglades seasoning
  • 1 tsp parsley
  • 2 tsp sherry
  • 1 beaten egg
  • 1/2 cup breadcrumbs
  • 1/2 tsp cayenne
  • 1 tbsp melted butter
  • 4 tbsp butter
  • 4 tbsp flour
  • 2 cups milk
  • salt
  • pepper
  • 3 tbsp Parmesan cheese

Preheat oven to 350 degrees.

Combine crab meat and next 11 ingredients in a mixing bowl and mix well. Line a baking sheet with foil and lightly spray with cooking spray or grease with vegetable oil. Place flounder on baking sheet, brush with melted butter and sprinkle with salt and pepper. Spread 1/4 of crab mixture to each fillet, then bake 25 minutes, or until fish flakes easily with a fork.

While fish bakes, prepare the Parmesan sauce. In a medium sauce pan, melt butter over medium-low heat. Stir in flour, and cook stirring constantly for about 3 or 4 minutes, then slowly whisk in milk. Stir constantly until sauce is thickened and bubbly. Remove from heat, season with salt and pepper, and stir in Parmesan cheese.

Spoon sauce over flounder to serve. Great with steamed broccoli, carrots, and cauliflower.

Pecan Crusted Grouper with Curry Cream Sauce

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I first had this dish at a local restaurant that unfortunately closed it’s doors, but I loved it so much, I decided to try my hand at making my own version. I’ve also used mahi for this when grouper wasn’t available. This is an easy dish that tastes like you worked for hours in the kitchen!

  • 4  6 oz grouper fillets
  • 3/4 cup buttermilk
  • 1 cup finely ground pecans
  • 1 cup breadcrumbs
  • 1/2 tbsp garlic powder
  • 2 tbsp dried parsley
  • 1/2 tsp thyme
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • pinch cayenne
  • 2 tbsp butter
  • half small onion, minced
  • 2 cloves minced garlic
  • 1 tbsp curry powder
  • 1 cup chicken stock
  • 1 cup heavy cream
  • 1/2 cup coconut milk

Preheat oven to 375 and grease baking sheet. Place fish in a shallow bowl and cover with buttermilk. In a separate bowl, combine pecans, breadcrumbs, garlic powder, parsley, thyme, paprika, salt, and cayenne.

Remove fillets from buttermilk and dredge in breadcrumb mixture, coating well on all sides. Place fillets on baking sheet, and bake for 20 to 25 minutes, until fish is firm and crust is golden. While fish bakes, prepare the curry cream sauce.

Melt butter over medium heat in a sauce pan. Add onions and garlic, and cook until onions are soft, about 5 minutes. Stir in curry powder, and cook for another 5 minutes. Add chicken stock, and let simmer, stirring occasionally until reduced by half, then add the cream. Cook for 10 minutes until mixture thickens, stirring to keep it from sticking. Stir in coconut milk and salt to taste.

Spoon sauce over fillets and enjoy with some steamed broccoli, and a glass of chilled white!