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Seafood Cookbook

OCEAN FISH

Grilled Fish Fillets

6 (¾-inch-thick) fish fillets
1 tablespoon Worcestershire sauce
½ cup butter
½ teaspoon seasoned salt
¼ cup lemon juice
½ teaspoon paprika
¼ teaspoon red pepper

Place fillets in a large shallow dish.

Combine remaining ingredients in a saucepan; cook, stirring constantly, until butter melts. Pour marinade over fish. Cover; marinate 1 hour in refrigerator, turning once.

Drain fillets, reserving marinade; place fillets in a fish basket. Grill over hot coals 5 minutes on each side or until fish flakes easily when tested with a fork. Bring marinade to a rolling boil. Baste fish often with marinade.
Yield: 6 servings.


Spicy Broiled Fish

6 (8 to 10 ounce) fish fillets
1/4 cup plus 2 tablespoons butter, melted
1/8 to 1/4 teaspoon red pepper
1 tablespoon Old Bay seasoning
1/3 cup lemon juice
2 teaspoons paprika
1 teaspoon dried parsley flakes

Place fish fillets in two lightly greased 13×9×2-inch baking dishes, skin side down. Sprinkle Old Bay seasoning, paprika, and red pepper evenly over the fish. Brush fish with butter; sprinkle with lemon juice, and top with parsley. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork.
Yield: 6 servings.


Herbed Fish Fillets

¼ teaspoon onion salt
1 small clove garlic, minced
¼ teaspoon dried whole oregano
¼ cup plus 2 tablespoons butter
¼ teaspoon dried parsley flakes
4 (4 to 6 ounce) fish fillets
¼ teaspoon dried whole tarragon
3 tablespoons dry sherry
¼ teaspoon pepper

Sauté seasonings and garlic in butter in a large heavy skillet over medium heat 1 minute. Reduce heat to low; add fish. Cook fish 4 minutes; turn and cook an additional 3 to 4 minutes or until fish flakes easily when tested with a fork (do not overcook). Remove fish with a slotted turner; place on a heated platter, and keep warm.

Pour sherry into skillet; cook over high heat 30 to 45 seconds. Pour sherry mixture over fish; serve immediately.
Yield: 4 servings.


Garlic Flounder

6 (4-ounce) flounder fillets
1 1/2 tablespoons lemon juice
¼ cup low-sodium soy sauce
1 tablespoon mixed peppercorns, crushed
2 teaspoons sugar
2 tablespoons minced garlic
Vegetable cooking spray
Fresh parsley sprigs

Place fillets in a shallow baking dish. Combine soy sauce and next 3 ingredients; pour over flounder. Cover and marinate in refrigerator 30 minutes.

Remove fillets from marinade; discard marinade. Sprinkle fillets evenly with peppercorns, pressing firmly so pepper adheres to fillets.
Place fillets on rack of a broiler pan coated with cooking spray. Broil 5½ inches from heat (with electric oven door partially opened) 8 to 10 minutes or until fish flakes easily when tested with a fork. Transfer to a serving platter, and garnish with parsley sprigs, if desired.
Yield: 6 servings.


Shredded Wheat Oven-Fried Fish

1 pound fresh fillets
½ teaspoon dried dillweed
½ cup finely crushed lower- sodium shredded wheat wafers (12)
1/8 teaspoon pepper
1 tablespoon margarine, melted

Cut into 4 equal portions. Rinse; pat dry with paper towels. Measure thickness of fish. Arrange fish portions in a shallow baking pan, tucking under any thin edges.

For coating, in a small mixing bowl stir together the shredded wheat wafers, dillweed, and pepper. Add margarine and toss to coat. Sprinkle coating over fish portions.

Bake, uncovered, in a 450 degree oven just till fish begins to flake easily (allow 4 to 6 minutes per ½-inch thickness of fish). If desired, serve with Tartar Sauce and lemon wedges.
Yield: 4 servings.

Tartar Sauce: In a small mixing bowl stir together ¼ cup mayonnaise; ¼ cup plain low-fat yogurt; 2 tablespoons sweet or dill pickle relish, drained; 1 tablespoon finely chopped onion; and 1 tablespoon diced pimento. If desired, cover and chill to blend the flavors before serving.
Yield: ½ cup.


Baked Flounder

1 whole flounder (medium to large)
Salt and pepper to taste
3 to 4 slices bacon
1 large onion
2 tablespoons flour
2 to 3 large potatoes

Score, salt, and pepper flounder and place in 9×13-inch baking pan. Fry salt pork slices in a skillet. Extra oil may be needed. Add flour to drippings and brown. Add water to make a medium gravy. Add salt and pepper to taste. Pare and slice onions and potatoes. Place over fish. Pour gravy over fish, onions, and potatoes. Bake at 400 to 425 degrees for one hour. Baste occasionally.


Broiled Spanish Mackerel

1 whole Spanish mackerel (about 3 pounds)
1 cup catsup
Juice of 1 lemon
½ teaspoon salt
2 tablespoons Worcestershire sauce
5 tablespoons butter

Melt 3 tablespoons butter in roasting pan on top of stove while rubbing salt on and in cavity of fish. Place fish in roasting pan and cook at medium heat until slightly browned on bottom. While fish is browning, combine the catsup, Worcestershire, 2 tablespoons butter, and lemon juice. Pour over top of fish and place in 350 degree oven; cook until fish is tender. Garnish with lemon slices and parsley sprigs.


Southern-Style Snapper

Butter flavor cooking spray
1 (14½ ounce) can tomato wedges, drained
1 cup thinly sliced okra
1 small onion, cut into thin rings
1½ teaspoons dried whole thyme
1½ teaspoons garlic powder with parsley
1 green pepper, cut into strips
1 pound red snapper fillets
2 tablespoons lemon juice

Coat a large skillet with cooking spray. Place over medium heat until hot. Layer with okra, onion, pepper, and tomato wedges in skillet. Mix thyme and garlic powder; sprinkle half of the mixture over the vegetables. Place fillets on top and sprinkle with lemon juice and remaining seasoning mixture. Bring to a boil. Cover, reduce heat, and simmer 10 to 15 minutes or until fish flakes easily with a fork.
Yield: 4 servings.


Flounder Florentine

1 pound fresh flounder fillets
8 buttery type crackers, crushed
1 (10 ounce) package frozen spinach soufflé, thawed
2 tablespoons Parmesan cheese, grated

Place fish fillets in a single layer in an 8×12 inch baking dish. Spoon soufflé over top. Combine crackers and Parmesan cheese; sprinkle over soufflé. Bake at 400 degrees for 15 to 20 minutes or until fish flakes easily when tested with a fork. Garnish with lemon wedges, if desired.
Yield: 4 servings.


Zippy Broiled Trout

6 pan-dressed trout
¼ cup all-purpose flour
2 tablespoons lemon juice
¼ cup cornmeal
1 teaspoon salt
2/3 cup Italian salad dressing
Dash pepper

Brush inside of fish with lemon juice; sprinkle with salt and pepper. Mix flour and cornmeal. Roll fish in mixture. Shake off excess. Place fish on a well greased broiler pan and brush with salad dressing. Broil about 4 inches from source of heat for 4 to 5 minutes, basting occasionally. Turn carefully and brush with salad dressing. Broil 4 to 6 minutes longer or until fish flakes easily when tested with a fork. Garnish with lemon wedges and parsley if desired.
Yield: 6 servings.


Italian-Sauced Fish

2 pounds flounder fillets
2 tablespoons chopped onion
1 (8 ounce) can spaghetti sauce
1 cup shredded mozzarella cheese

Arrange fillets in single layer on well-greased baking sheet. Sprinkle with salt. Mix spaghetti sauce and onion; pour over fillets. Bake, uncovered, at 350 degrees till fish flakes easily with fork; about 25 to 30 minutes. Sprinkle with cheese; return to oven till cheese melts, about 3 minutes.
Yield: 8 servings.


Cranberry Catch

2 pounds thick fish fillets
½ cup chopped almonds
1 cup sliced celery
¼ teaspoon salt
1/3 cup chopped green onions
1 teaspoon grated orange rind
½ cup margarine
¼ cup orange juice
4 cups soft bread cubes or croutons
2 tablespoons margarine, melted
1 cup cranberry orange sauce

Cut fillets into six portions. In a large skillet, sauté celery and onions in margarine until tender, but not brown. Stir in bread cubes, almonds, salt, orange rind, and orange juice. Pour stuffing into well-greased 2-quart baking dish. Arrange fish in a single layer on stuffing. Drizzle remaining butter over fish. Bake at 350 degrees for 25 to 30 minutes or until fish flakes easily with a fork. Serve with store bought cranberry orange sauce. Yield: 4 to 6 servings.


Almond Seafood Casserole

1 (10¾oz.) can cream of celery soup
1 cup almonds
½ cup evaporated milk
1 cup chopped celery
2 cups cooked, flaked fish
¾ cup chopped onions
1 can chow mein noodles

Mix all ingredients except ½ cup of the chow mein noodles. Put in 9×13inch casserole dish. Sprinkle remaining noodles on top. Bake at 325 degrees F. for 30 minutes.
Yields: 8 to 10 servings.


Crab and Shrimp Casserole

½ pound mushrooms, chopped
¼ cup flour
½ cup butter
½ teaspoon salt
1 cup cooked chunk crab meat
¼ teaspoon pepper
2 cups cooked shrimp
2 cups milk
¼ cup butter
2 tablespoons sherry
1 cup grated Cheddar cheese

Sauté mushrooms in ½ cup butter. Add seafood. Make a medium white sauce: melt ¼ cup butter, add flour and cook until bubbly. Add salt and pepper, remove from heat. Add milk, return to heat, and bring to boil, stirring constantly. Add white sauce and sherry to seafood mixture. Mix well. Pour into a greased 9×13 inch baking dish. Top with cheese. Bake 20-30 minutes in a 350 degree F. oven.


Broiled Shad

1 3-pound shad, boned
1½ teaspoon salt
¼ cup butter
Pepper to taste
2 tablespoons lemon juice
1 tablespoon chopped parsley
1 lemon cut into wedges

Lightly grease broiling-pan rack. Cut shad into 4 serving pieces; arrange, skin side down, on rack.

In a small saucepan over medium heat, melt butter; stir in lemon juice, salt and pepper; brush over shad. Broil until fish flakes easily when tested with a fork, about 8 to 10 minutes. Garnish with parsley and serve with lemon wedges.
Yield: 4 servings.


Sautéed Shad Roe

¼ cup butter
½ teaspoon salt
2 shad roe, (about one pound)
Dash pepper
Lemon wedges

In a covered 10-inch skillet over medium heat, in hot butter, cook roe (turning once) 8 minutes or until roe loses its pink color and is tender when tested with a fork. Sprinkle roe with salt and pepper; serve with lemon wedges.
Yield: 4 servings.


Skillet Trout

½ cup milk
1/3 cup cooking oil
1/3 cup all-purpose flour
½ cup butter
4 trout, dressed and boned
½ cup chopped green onions
2 teaspoons prepared mustard
2 tablespoons lemon juice

Pour milk into a pie plate. On waxed paper, place flour. Dip fish in milk, then in flour to coat. Spread ½ teaspoon mustard inside of
each fish.

In 12-inch skillet over medium-high heat, in hot oil, cook fish, turn carefully once, Cook until fish flakes easily when tested with a fork. Place on warm platter.

In same skillet over medium heat, in hot butter, cook onions with lemon juice until tender, about 3 minutes; pour over fish.
Yield: 4 servings.


Broiled Fish Steaks with Cheese Sauce

3 tablespoons lemon juice
3-4 pounds fish - cut 1 inch thick
1 (1-ounce) package cheese sauce
2 tablespoons cooking oil salt
1/8 teaspoon ground ginger parsley

In a cup, combine lemon juice, oil and ginger. Prepare cheese-sauce mix as label directs.

Grease broiling-pan rack. On rack, arrange steaks; sprinkle with salt; brush with lemon-juice mixture. Broil 5 minutes or until lightly browned. Carefully turn steaks; broil 5 minutes more, brushing often with lemon mixture. Remove to large warm platter.

To serve, pour sauce around steaks; garnish with parsley.
Yield: 6 servings.


Fish Fillets with Sour Cream

1 medium onion, thinly sliced
½ teaspoon prepared mustard
1 pound fresh fish fillets
Salt
2/3 cup sour cream
Paprika

Preheat oven to 350 degrees F. Over bottom of 12×8 inch baking pan, arrange onion slices; sprinkle with salt; top with fish fillets. Cover dish with foil; bake 20 to 25 minutes until fish flakes easily when tested with a fork. Remove foil and spoon off juices. Turn oven control to broil.

In small bowl, combine sour cream with prepared mustard and 1/8 teaspoon salt; spread on fish; sprinkle with paprika. Broil fish about 5 minutes or until topping is golden.
Yield: 3 servings.


Cornmeal-Coated Flounder Fry

2 tablespoon all-purpose flour
1 16 oz. pkg. frozen flounder fillets, thawed
1/3 cup seasoned dried bread crumbs
1 egg 1/3 cup cooking oil
1/3 cup cornmeal Horseradish Sauce

On one sheet of waxed paper, place flour. In pie plate, with fork, beat egg with 1 tablespoon water. On another sheet of waxed paper, combine cornmeal and bread crumbs. Dip fillets in flour, then in egg mixture, then in cornmeal mixture until coated.

In 12-inch skillet over medium heat, in hot oil, fry fillets, carefully turning once. Cook about 8 minutes or until fish flakes when tested with a fork. Serve horseradish with sauce.
Yield: 3 or 4 servings.


Sweet-Sour Fish

1 pound fresh fish fillets
1 16-ounce can sweet and sour sauce
2/3 cup water
¾ cup all-purpose flour
½ teaspoon chili powder
1 teaspoon double-acting baking powder
2 tablespoons catsup
1 teaspoon salt

On paper towels, drain and blot fillets. In medium bowl, combine flour, baking powder, salt and water.

Meanwhile, in electric skillet, heat about 1 inch cooking oil to 370 degrees F. Dip fillets into flour mixture until coated; fry in hot oil, turning once, until golden, about 4 to 8 minutes. Drain well on paper towels; place on platter; keep warm.

In small saucepan over medium heat, heat sweet-and-sour sauce, catchup and chili powder until hot, stirring occasionally. Serve over fish.
Yield: 4 servings.


Tarragon Fish

¼ cup cooking oil
1 pound fish fillets
1 tablespoon lemon juice
1 medium lemon, cut into 4 wedges
½ teaspoon salt
½ teaspoon tarragon
Parsley sprigs for garnish
pepper to taste

Grease broiling-pan rack. In small bowl, combine cooking oil, lemon juice, tarragon, salt and pepper. Place fillets on rack in one layer; broil 5 to 8 minutes, generously basting with oil mixture occasionally, until fish flakes easily when tested with a fork. Serve with lemon wedges and garnish with parsley sprigs.
Yield: 4 servings.


Fish and Vegetables

1/3 cup orange juice
4 fish fillets (about 1 pound)
2 tablespoons vinegar
1 cup carrots (diced thickly)
1 tablespoon low sodium Soy sauce
1 cup celery (diced thickly)


Prepare sauce by stirring together orange juice, vinegar, and soy sauce in small bowl. Place fillets in a baking dish. Cover the fillets with the carrots and celery. Pour sauce over all. Cover baking dish tightly with aluminum foil. Bake in a 450 degrees F. oven for 30 minutes. Serve with rice.
Yield: 4 servings.


Oven-Fried Fish

1 egg, slightly beaten
½ to ¾ cup bread crumbs or crushed cereal
1 tablespoon lemon juice
½ teaspoon salt
2 tablespoons margarine
Dash of pepper
1 pound fish fillets

In a small bowl, combine egg, salt, pepper, and lemon juice. Dip fish in egg mixture, then coat with crumbs. Melt margarine in shallow baking dish. Arrange fish pieces in pan, turning to coat with melted margarine. Bake uncovered at 350 degree F. for 20-25 minutes.
Yield: 4 servings.


Grilled Fish

3 pounds grouper fish fillets
¼ cup lemon juice
½ cup dry white wine
¼ teaspoon black pepper
2 teaspoons granulated garlic
¼ cup margarine, melted

Mix wine, garlic, lemon juice and pepper together. Marinate fish in the wine-lemon juice mixture for 2-4 hours. Place fish in wire basket and cook over hot charcoal grill until done (10 minutes each side). Add margarine to marinate and baste fish while cooking.
Yield: 6 servings.


Crab Quiche

1 unbaked pie shell
1 cup of each: crab meat and shrimp
½ cup mayonnaise
2 tablespoons flour
½ cup grated Cheddar cheese
2 eggs (beaten)
½ cup chopped onion
½ cup milk

Combine first 4 ingredients and mix well. Stir in crab, shrimp, cheese and onion. Bake in pie shell at 350 degrees F. for 45 minutes.


Apple-licious Fish

Your favorite fish
Enough apple juice to cover fish pieces

Pan broil your favorite fish in just enough apple juice to cover fish pieces. Cook for 10 to 15 minutes, depending on thickness of fish. This is a delicious way to watch your weight; Serve with fresh raw cauliflower, squash, carrots, tomatoes and add apple wedges for dessert.


Dill Fish Fillets

1/3 cup sliced almonds
¼ teaspoon dried dill
¼ cup butter
1 pound fresh fish fillets
2 tablespoons lemon juice
½ teaspoon salt

Combine almonds and butter in 8-inch square glass baking dish. Microwave (high setting) 5-6 minutes until almonds are golden brown. Stir in lemon juice, dill and salt. Add fillets, spooning some of the sauce over them. Cover with wax paper. Microwave 3-5 minutes, until they flake. Let stand 2 minutes before serving.
Yield: 4-6 servings


Seafood Chowder

2 tablespoons margarine
1 teaspoon dried thyme
3 cups onion, sliced
½ teaspoon salt
2 tablespoons all-purpose flour
½ teaspoons white pepper
2 cups clam juice
2 pounds boneless fish fillets, cut into nuggets
2 cups water
5 cups potatoes, sliced
2 cups 1% low-fat milk

In a soup pot over low heat cook margarine and onions for 10 minutes. Stir in flour. Cook for 2 minutes, stirring constantly. Add clam juice and water. Bring to a boil over medium-high heat, stirring constantly. Add potatoes, thyme, salt and pepper; reduce heat. Simmer for 10 minutes or until potatoes are tender. Add fish and milk. Simmer for 5 minutes or just until fish is opaque; do not overcook.
Yield: 8 main dish servings.


Almond Fillets

1 pound fillets
2 cups crushed almond type cereal
3 tablespoons melted butter

Cut fish into serving sizes. Dip in melted butter; then coat in crumbs. Arrange in 8-inch square glass dish. Drizzle the remaining melted butter over fish and pour remaining cereal crumbs over fish. Bake at 350E for 20 to 25 minutes or cook on high in the microwave for approximately 4 to 5 minutes or until fish turns opaque.
Yield: 4 servings.


Orange-Broiled Swordfish

3 cups barbecue sauce
2 tablespoons soy sauce
1 teaspoon grated orange rind
6 6-ounce swordfish steaks
1 teaspoon ground ginger
Cooking oil as needed

Preheat broiler. Combine the barbecue sauce, orange rind, ginger, and soy sauce in a medium-sized saucepan and heat to a simmer. Remove from heat. Brush the swordfish steaks on both sides with the oil and place on a rack in a baking pan. Brush steaks generously on both sides with sauce, reserving excess for basting. Cover and refrigerate for at least an hour. Broil swordfish for 3 to 4 minutes on each side, basting often with sauce, until cooked through.
Yield: 6 servings.


Creamy Fish Fillets

1 cup (8 ounces) sour cream
hot pepper sauce to taste
¼ cup grated Parmesan cheese
1 small tomato, finely chopped
½ teaspoon salt (optional)
1 tablespoon lemon juice
1 small onion, finely diced
1 hard-boiled egg, peeled and mashed
2 lbs. white-fleshed fish fillets
Paprika


Preheat oven to 350 degrees F. Place all ingredients except the fish and paprika in a large bowl. Mix well, mashing the mixture with the back of a spoon to blend into a smooth, creamy mixture. Place the fillets in a single layer in 1 or 2 greased baking dishes. Spoon the sour cream mixture over the fish; sprinkle with paprika. Bake for 20 to 30 minutes, or until fish flakes easily with a fork.
Yield: 6 to 8 servings.


Onion-Baked Fish

6 fillets (about 2 pound),
2 cans (2.8 ounces each) French- fried onion rings finely crushed
ranch-style salad dressing mix
1 cup (8 ounces) sour cream
1 cup mayonnaise
1 lemon or lime, cut into wedges or slices
1 package (1 ounce) Parsley, watercress, or dill sprigs for garnish

Preheat oven to 350 degrees F. Combine the sour cream, mayonnaise, and salad dressing mix in a small bowl. Pour ¾ cup of mixture into a shallow dish. Put onion rings on a plate. Dip fillets in sour cream mixture, then in crushed onion rings to coat. Place fish in a ungreased 9×13-inch baking dish. Bake for 20 to 26 minutes or until fish flakes easily with a fork. Remove fillets to a warm serving platter. Garnish as desired with lemon or lime slices and greens. Serve with remaining sour cream mixture. Yield 4 to 6 servings.


Batter Fried Fish

1 egg
1 pound fresh fish fillets
1 ounce vegetable oil
1 packet instant mashed potato flakes
¼ teaspoon pepper
½ teaspoon salt

Combine first four ingredients and beat until smooth. Dip fish in batter and roll in potato flakes. Fry in hot oil until golden brown.
Yield: 4 servings.


Hawaiian Fish Bake

2 pounds skinless fish fillets or steaks
¼ cup steak sauce
¼ teaspoon salt
1 can (8 ounces) crushed pineapple and juice
Dash pepper
Hot cooked rice

Cut fish into serving-size portion. Place fish in a single layer in a well-oiled baking dish. Combine remaining ingredients and pour over fish. Bake at 350 degrees for 10 minutes per inch of fish thickness. Baste once during cooking. Serve with hot rice.
Yield: 4 servings.


Picante Fillets

1½ pounds skinless fish fillets
1 jar (32 ounces) prepared picante sauce
2 tablespoons olive oil

Cut fish into serving-sized portions. Rub oil on each side of fish. Heat remaining oil in non-stick skillet. Cook fish on each side for two minutes. Pour picante sauce over fish and simmer for five minutes. Serve with tortilla chips.
Yield: 4 servings.


 

 

NCDA&CS Markets Division, Seafood Marketing Office, John M. Aydlett, Manager
Mailing Address:P.O. Box 2066, Elizabeth City, NC 27909
Physical Address:1205 McPherson St., Elizabeth City, NC 27909
Phone: (252) 331-4773; FAX: (252) 331-4775