Seafood Recipes

Seafood can be healthy, easy to prepare and delicious. You can be creative in the sauces or salsas you add to the cooked fish; you can try different marinades like Italian dressing. Remember to limit the use of deep fat frying. Canola oil or margarines made from canola oil or flaxseed oil can be substituted for butter. Here are some great recipes.

Baked snapper
(submitted by Read Hendon, Gulf Coast Research Laboratory)
4-6 snapper fillets
1-2 Tbsp of low-fat margarine
½ cup lemon juice
1 tsp Tony Chachere's Original Creole Seasoning

Preheat oven to 350 degrees F. Remove bloodline (red line along the midline) and any bones from the fillets. Season both sides of the fillets with Tony’s seasoning. In a large baking dish, add margarine and lemon juice; place dish in oven for 3-4 minutes or until margarine is melted. Add the fillets to the baking dish. Bake fillets until they are fully cooked (usually 10-15 minutes), spooning lemon/margarine mixture over the fillets every few minutes. Mmmmmmmm good!

Pan-seared tuna steaks
(submitted by Lisa Hendon at the Gulf Coast Research Laboratory)
4-6 tuna steaks, about 1-inch thick
½ cup olive oil
2 tsp minced garlic
1 Tbsp chopped onion
1 pinch crushed red pepper (optional for spicier flavor)

Combine olive oil, garlic, onion and red pepper in a small skillet and sauté over medium-low heat for 15-20 minutes, being careful not to burn the garlic or onions. Strain garlic, onion and pepper from oil, keeping the oil. Lightly coat the inside of a large griddled frying pan or skillet with the oil and pre-heat on medium-high heat. Once the pan is hot, brush one side of tuna steaks with oil and place them in the skillet. Coat the other side of the steaks with oil once they are in the skillet. Cook each side for 1-5 minutes depending on how rare you prefer the tuna. Season to taste with salt and/or Tony’s seasoning as desired. Ahhhhhhhh!

Grilled fish
1 pound fish fillets
2 tablespoon margarine
1/4 cup lemon juice
1 tablespoon fresh parsley -- chopped
1 teaspoon fresh dill weed
1 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon paprika
1 onion -- thinly sliced

Cut aluminum foil into large squares. Place equal portions of the fish fillets on each piece of foil. In a saucepan, melt margarine. Add lemon juice, parsley, dill, salt and pepper. Stir to blend well. Pour this mixture over the fish, sprinkle with paprika, and top with the onion slices which have been separated into rings. Fold the foil around the mixture sealing tightly leaving space for expansion. Place on hot grill and grill for 5-7 minutes per side. Use care in turning foiled packet. Fish should flake easily when done.

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