 |
| Pink Salmon painted by Carol Eliassen |
Five heart-healthy, no-added-sugar seafood recipes from various international cuisines, complete with detailed instructions, cooking times, serving suggestions, and estimated nutritional information per serving.
This collection focuses on fresh, flavorful, and healthy seafood dishes that are easy to prepare and packed with nutrients. Each recipe avoids added sugars and emphasizes natural flavors.
## Recipe 1: Mediterranean Baked Cod with Vegetables
Cuisine: Mediterranean
Description: Flaky cod baked with vibrant Mediterranean vegetables, herbs, and a touch of lemon.
Ingredients:
* 4 (6-ounce) cod fillets, skin on or off
* 1 red bell pepper, seeded and sliced
* 1 yellow bell pepper, seeded and sliced
* 1 zucchini, sliced
* 1 red onion, thinly sliced
* 2 cloves garlic, minced
* 1/4 cup Kalamata olives, pitted and halved
* 2 tablespoons olive oil
* 2 tablespoons lemon juice
* 1 teaspoon dried oregano
* 1/2 teaspoon dried thyme
* Salt and freshly ground black pepper to taste
* Fresh parsley, chopped, for garnish
Instructions:
1. Preheat Oven: Preheat your oven to 400°F (200°C).
2. Prepare Vegetables: In a large bowl, combine the bell peppers, zucchini, red onion, garlic, and Kalamata olives. Drizzle with olive oil, lemon juice, oregano, thyme, salt, and pepper. Toss to coat evenly.
3. Arrange in Baking Dish: Spread the vegetable mixture in a single layer in a baking dish.
4. Place Cod: Place the cod fillets on top of the vegetables. Drizzle the cod with a little more olive oil, lemon juice, salt, and pepper.
5. Bake: Bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork and the vegetables are tender. Cooking time will vary depending on the thickness of the cod fillets.
6. Garnish and Serve: Garnish with fresh parsley and serve immediately.
Cooking Time: 25-30 minutes (including prep).
Serving Suggestions:
* Serve with a side of quinoa or brown rice.
* A dollop of plain Greek yogurt adds a creamy element.
* A simple green salad complements the dish beautifully.
Estimated Nutritional Information (per serving):
* Calories: 320
* Protein: 35g
* Carbs: 15g
* Fat: 14g
## Recipe 2: Asian-Inspired Steamed Salmon with Ginger and Scallions
Cuisine: Asian
Description: Delicate salmon steamed with ginger, scallions, and a light soy sauce-based sauce.
Ingredients:
* 4 (6-ounce) salmon fillets, skin on or off
* 2 tablespoons low-sodium soy sauce
* 1 tablespoon rice vinegar
* 1 tablespoon grated fresh ginger
* 2 scallions, thinly sliced
* 1 teaspoon sesame oil
* Pinch of red pepper flakes (optional)
* Fresh cilantro, chopped, for garnish
Instructions:
1. Prepare Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, ginger, scallions, sesame oil, and red pepper flakes (if using).
2. Prepare Steamer: Fill a pot with about 1 inch of water and bring to a boil. Place a steamer basket (bamboo or metal) inside the pot, ensuring the water doesn't touch the bottom of the basket.
3. Steam Salmon: Place the salmon fillets in the steamer basket. Spoon the sauce evenly over the salmon.
4. Cover and Steam: Cover the pot and steam for 8-12 minutes, or until the salmon is cooked through and flakes easily with a fork. Cooking time will vary depending on the thickness of the salmon fillets.
5. Garnish and Serve: Garnish with fresh cilantro and serve immediately.
Cooking Time: 15-20 minutes (including prep).
Serving Suggestions:
* Serve with steamed brown rice or cauliflower rice.
* Add a side of steamed bok choy or other Asian greens.
Estimated Nutritional Information (per serving):
* Calories: 350
* Protein: 38g
* Carbs: 5g
* Fat: 20g
## Recipe 3: Latin-Style Shrimp Ceviche
Cuisine: Latin American
Description: Fresh shrimp "cooked" in citrus juices, mixed with vegetables, and seasoned with chili.
Important Note: Ceviche relies on the acidity of citrus juice to denature the proteins in the seafood, effectively “cooking” it without heat. Ensure you use the freshest shrimp available.
Ingredients:
* 1 pound fresh shrimp, peeled, deveined, and cooked (poached or steamed until pink)
* 1 cup fresh lime juice
* 1/2 cup fresh lemon juice
* 1 red onion, finely chopped
* 1 jalapeño pepper, seeded and minced (adjust to taste)
* 1 red bell pepper, finely chopped
* 1/2 cup chopped cilantro
* 2 ripe tomatoes, seeded and chopped
* 1 avocado, diced (optional)
* Salt and freshly ground black pepper to taste
Instructions:
1. Cook Shrimp: If using raw shrimp, poach or steam until pink and cooked through. Cool.
2. Marinate Shrimp: In a glass bowl, combine the cooked shrimp, lime juice, and lemon juice. Make sure the shrimp is fully submerged in the juice. Cover and refrigerate for at least 30 minutes, or up to 2 hours, stirring occasionally. The shrimp will become opaque and firm.
3. Add Vegetables: Add the red onion, jalapeño, red bell pepper, cilantro, and tomatoes to the shrimp mixture. Stir to combine.
4. Season: Season with salt and pepper to taste.
5. Chill: Refrigerate for another 15-30 minutes to allow the flavors to meld.
6. Serve: Serve chilled, garnished with diced avocado (if using).
Cooking Time: 45 minutes (including prep and marinating).
Serving Suggestions:
* Serve with baked plantain chips or cucumber slices.
* Serve as an appetizer or light meal.
Estimated Nutritional Information (per serving):
* Calories: 220
* Protein: 25g
* Carbs: 15g
* Fat: 7g
## Recipe 4: Italian-Inspired Grilled Swordfish with Lemon-Herb Marinade
Cuisine: Italian
Description: Firm swordfish steaks marinated in a bright lemon-herb mixture and grilled to perfection.
Ingredients:
* 4 (6-ounce) swordfish steaks, about 1 inch thick
* 1/4 cup olive oil
* 1/4 cup lemon juice
* 2 cloves garlic, minced
* 2 tablespoons chopped fresh parsley
* 1 tablespoon chopped fresh oregano
* 1 teaspoon lemon zest
* Salt and freshly ground black pepper to taste
Instructions:
1. Prepare Marinade: In a shallow dish, whisk together the olive oil, lemon juice, garlic, parsley, oregano, lemon zest, salt, and pepper.
2. Marinate Swordfish: Place the swordfish steaks in the marinade, turning to coat evenly. Cover and refrigerate for at least 30 minutes, or up to 2 hours.
3. Preheat Grill: Preheat your grill to medium-high heat.
4. Grill Swordfish: Remove the swordfish steaks from the marinade and place them on the preheated grill. Grill for 4-6 minutes per side, or until the swordfish is cooked through and flakes easily with a fork. Cooking time will vary depending on the thickness of the steaks.
5. Serve: Serve immediately.
Cooking Time: 35-40 minutes (including prep and marinating).
Serving Suggestions:
* Serve with grilled asparagus or zucchini.
* A side of polenta or a simple pasta salad complements the dish well.
Estimated Nutritional Information (per serving):
* Calories: 380
* Protein: 40g
* Carbs: 3g
* Fat: 23g
## Recipe 5: Moroccan-Spiced Shrimp and Vegetable Skewers
Cuisine: Moroccan
Description: Shrimp and colorful vegetables marinated in warm Moroccan spices and grilled or baked on skewers.
Ingredients:
* 1 pound large shrimp, peeled and deveined
* 1 red bell pepper, cut into 1-inch pieces
* 1 yellow bell pepper, cut into 1-inch pieces
* 1 zucchini, cut into 1-inch pieces
* 1 red onion, cut into 1-inch pieces
* 1/4 cup olive oil
* 2 tablespoons lemon juice
* 1 tablespoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon turmeric
* 1/4 teaspoon cayenne pepper (optional)
* Salt and freshly ground black pepper to taste
* Wooden or metal skewers
Instructions:
1. Prepare Marinade: In a large bowl, whisk together the olive oil, lemon juice, cumin, coriander, turmeric, cayenne pepper (if using), salt, and pepper.
2. Marinate Shrimp and Vegetables: Add the shrimp, red bell pepper, yellow bell pepper, zucchini, and red onion to the marinade. Toss to coat evenly. Cover and refrigerate for at least 30 minutes, or up to 2 hours.
3. Assemble Skewers: Thread the shrimp and vegetables onto the skewers, alternating between shrimp and vegetables.
4. Grill or Bake:
* Grill: Preheat your grill to medium-high heat. Grill the skewers for 2-3 minutes per side, or until the shrimp is cooked through and the vegetables are tender.
* Bake: Preheat your oven to 400°F (200°C). Place the skewers on a baking sheet lined with parchment paper. Bake for 10-12 minutes, or until the shrimp is cooked through and the vegetables are tender.
5. Serve: Serve immediately.
Cooking Time: 45-50 minutes (including prep and marinating).
Serving Suggestions:
* Serve with couscous or quinoa.
* A dollop of plain Greek yogurt or a drizzle of tahini sauce adds a creamy element.
* A simple salad with a lemon vinaigrette complements the dish well.
Estimated Nutritional Information (per serving):
* Calories: 280
* Protein: 28g
* Carbs: 18g
* Fat: 12g
Important Notes:
* Freshness: Always use the freshest seafood available.
* Cooking Times: Cooking times are estimates and may vary depending on the thickness of the seafood and the temperature of your oven or grill.
* Dietary Adjustments: These recipes are naturally low in sugar. Adjust salt and pepper to your taste. Consider using gluten-free soy sauce for the Asian-inspired salmon if needed.
* Food Safety: Ensure seafood is cooked to a safe internal temperature.
Enjoy your culinary journey around the world with these delicious and healthy seafood meals!
Comments
Post a Comment