Fish Recipe Book - Florida Department Of Health


Hooked:Heart-HealthyFishRecipesfromReal Floridians

An IntroductionEating fish is an important part of a healthy diet. Rich in vitamins and lowin fat, fish contains protein we need for strong bodies. It is also an excellentsource of nutrition for proper growth and development. However, fish consumption can be a major source of human exposure to toxins like mercury.These toxins can be found naturally in the environment or as a result of industrial pollution.Accurate information about the types and the amount of fish to consumeis necessary for Floridians to know how to safely include fish in their diets.Thus, the Fish for Your Health initiative was born — an initative striving toinform the public about what types and quantities of fish are healthy for consumption by young children, pregnant or nursing women, and women whomay become pregnant.In Spring 2011, The the Florida Department of Health’s Environmental PublicHealth Tracking (EPHT) Program issued a call for recipes that feature hearthealthy (high in omega-3) seafood using fish from the Best Choices andLowest Mercury categories on the Fish for Your Health wallet card. The response was so great that we decided to compile the Hooked: Heart-HealthyFish Recipes From Real Floridians.For further nutritional information for the fish in these recipes and in general, check out Florida Department of Agriculture and ConsumerServices’s guidelines.For more information on the Fish For Your Health initiative, visit us at or email us ateh remember.EAT FISH,choose wisely!

Table of ContentsSALMON. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Cedar-Planked Wild Salmon With Ginger. . . . . 4Sweet Thai Salmon. . . . 5Salmon And Gravy. . . . . 5Honey Salmon. . . . . 5Simple Salmon. . . . . 5Salmon With Thai Peanut Sauce. . . . . 6Salmon Delish. . . . . 6Curry Salmon Rice. . . . . 6Sangria Salmon With Salsa. . . . . 6Kulebiak: Polish Salmon Turnover. . . . . 7Garlic Salmon. . . . . 8TILAPIA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Sweet And Sour Tilapia. . . . . 10Lemony Tilapia. . . . . 10Black Bean Salsa-Topped Tilapia. . . . . 10Baked Tilapia With Dill Sauce. . . . . 11Lime Butter Tilapia. . . . . 11Spicy Tilapia With Peppers. . . . . 12Breaded Tilapia. . . . . 12Baja Tilapia Tacos. . . . . 12Veggie-Topped Tilapia. . . . . 13Garlicky Curry Tilapia. . . . . 13SHRIMP. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14Shrimp Gazpacho. . . . . 15Savory Shrimp And Grouper. . . . . 15Shrimp Linguine Alfredo. . . . . 15Shrimp ‘N Scallops Pasta. . . . . 15COD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Cod Fillets With Red Pepper Sauce. . . . . 17Coleman’s Cod Sandwich. . . . . 17Baked Cod. . . . . 17Cod Fritters. . . . . 18TUNA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19Tuna Noodle Casserole. . . . . 20Mary Hartman Tuna Loaf. . . . . 20Tuna Spread. . . . . 20Tuna Salad. . . . . 20CATFISH. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Grilled Creole Catfish. . . . 22Cheesy Seafood Spaghetti. . . . . 22OTHER FISH. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Linguine With White Clam Sauce. . . . . 24Sardine Sandwich. . . . . 24Whitefish With Sautéed Vegetables Over Rice. . . . . 24FISH CONSUMPTION RECOMMENDATIONS. . . . . . . . . . . . . . . . . . . 25

SALMONSalmon is a superfood boasting loads of protein and healthy fats.Another bonus: Just a mere 4-oz. serving of wild salmon serves upa full day’s requirement of vitamin D. And that same pieceof fish contains over 50 percent of vital nutrients like B12, niacin,and selenium. Salmon also proves an impressive source of B6and magnesium.LOW IN CALORIESHIGH IN SELENIUMLOW IN SATURATED FAT3

CEDAR-PLANKED WILDSALMON WITH GINGERSubmitted by Robert Washam, Martin CountyNote: Cedar planks can be purchased online, in most grocery and/or supplystores. Soak the plank in water for at least an hour before placing on the grill.The plank will release a wood smoke that flavors the fish. Keep a bottle of water handy during grilling to put out flames and to keep the plank from burning. 1 lb. wild salmon1 T extra virgin olive oil small piece of fresh gingerone limeone cedar planksea salt and blackpepper, a pinch of eachDry salmon with a paper towel and sprinkle the fish with salt, pepperand olive oil. Finely grate the ginger using a cheese grater and spreadon the fish.Heat a grill and place a water soaked cedar plank on the grate for 2minutes to preheat. Place the fish on the preheated plank skin sidedown and cook about 15 minutes or until cooked through. Removefish from plank, sprinkle with half the juice of a lime. Serve with theother half of the lime. This recipe goes great with grilled asparagusand wild rice.4

HONEY SALMONSWEET THAI SALMONSubmitted by Helen Mead, Hendry CountySubmitted by Debbie Carty, Escambia CountySERVES 4 SERVES 42 salmon fillets4 T Thai sweet chili dipping sauce2 T soy sauce1 T grated fresh gingerblack pepper to tastelemon wedges for garnish 4 1-in. thickfresh salmonfillets 2 T extra virginolive oil 1/4 c. honey crushed redpepper, to taste sea salt andpepper, a pincheachMix dipping sauce, soy sauce, ginger, andblack pepper together. Place fish in a glassdish. Pour mixture over fish and let marinate several minutes to an hour. Then cookon both sides under broiler until done —you’ll know because the sauce will be caramelized.Preheat oven to 450 degrees F. Line abaking sheet with aluminum foil. Drizzlethe oil on top then place the filets on theoiled sheet. Sprinkle the seasonings overthe fish and top with honey. Bake uncovered for 15-18 minutes or until the salmon flakes when prodded with a fork.Serve on a bed of fresh greens with chowmein noodles for the perfect Asian salad.The salmon also tastes great served coldand can be made and refrigerated ahead oftime for summer al fresco dining.SALMON AND GRAVYSubmitted by Debbie Cheatwood, Polk CountySIMPLE SALMONSERVES 4Submitted by Kathy A. Rogers, Leon County 1 14 oz. cansalmon 5 T vegetable oil 4 T self-rising flour 1 1/2 c. water 1/2 t salt 1 t black pepperRemove all bones carefully from salmon.Coat frying pan with oil. Heat on stove topover medium heat briefly. Stir flour intohot oil. Lightly brown flour over mediumheat. Stir water into browned flour, salt,and pepper to make gravy. Stir salmoninto gravy, cover and warm over mediumheat three more minutes until hot. Addmore water if too thick.SERVES 4 4 1-in. thick fresh salmon fillets 1 T margarine 1/4 c. lemon juiceWash fillets well with lukewarm water.Drop the margarine into a frying pan onmedium heat and let it melt. Then, whiskin the lemon juice. Add the fillets one at atime, cooking about five or six minutes oneach side. Spoon the lemon-butter mixture over the fillet while cooking as needed.Toss the fish in with some wild rice andfresh veggies to make it a meal. Use theleftover mixture to top fillets.5

SALMON WITH THAIPEANUT SAUCECURRY SALMON RICESubmitted by Marco Meneses, Broward CountySERVES 4-5Submitted by Gregg Rottler, Hillsborough County SERVES 4 2 lbs. salmon fillet 4 T creamy peanutbutter 4 T white vinegar 4 T soy sauce 3 t honey 2 t garlic powder 1/4 t ginger powder cayenne pepper,to tasteRinse rice well and low boil until tender;drain any remaining water. Heat half theoil in a wok and stir fry the rice, sprinklingwith curry. Add the peas, broccoli, salmonand soy sauce, and keep stir-frying for 30seconds or until aromatic. Heat the remaining oil in a small non-stick pan, andquickly scramble the eggs until almostset. Add the eggs to the stir fry, blendingthem through the mixture with a fork tobreak them up. Serve immediately.Stir ingredients together well, then slather onto salmon that’s been placed in abaking dish. Bake at 350 degrees F forapproximately 15-20 minutes, dependingon thickness of the fish. Garnish with parsley.SALMON DELISHSANGRIA SALMONWITH SALSASubmitted by Kelly Gregg, Leon CountySERVES 4 2 c. canned salmon, drained and flaked1 1/2 c. rice1/2 c. frozen peas, thawed1/2 c. broccoli florets2 T olive oil2 eggs, beaten2 T curry powder2 T soy sauce4 6-oz. fillets of wild salmon1/3 c. olive oil1/2 t freshly minced garlic1/2 t freshly grated ginger1 T organic lemon pepper seasoningSubmitted by Stevie Bryant, Marion CountySERVES 4 Combine all ingredients except for salmon to create a marinade. Let salmon soakin mixture for one hour.Arrange salmon in a single layer inside asauté pan and pour leftover marinade ontop of fish. Cook at medium heat for fiveto seven minutes. Turn salmon, coverpan, and turn off the burner. Let fish setfor 10 minutes.Serve with lightly sautéd asparagus androasted rosemary cubed new potatoes.64 1-in. thick salmon filletssangria3 medium-sized green bell peppers1/2 medium-sized red onion4 oz. jalapeños3 large tomatoeslime juicePlace salmon on center of aluminum foiland bring up the sides to make a bowlaround the salmon. Pour a small amountof sangria over the salmon. Chop all vegetables and place in a bowl. Drizzle salsawith lime juice. Spoon a generous amountof salsa over the salmon. Close the foil.Place in oven at 350 degrees F for 15-20minutes, or until fish is flaky.

KULEBIAK:Polish Salmon TurnoverSubmitted by Irena Stoilova, Leon CountySERVES 4Note: The Welsh have their pasties, the Italians their calzones and Hispanics have empanadas. The Poles call their version of pocket mealskulebiak, while Russians call them kulebyaka.The pastry can be yeast dough, filo or puff pastry and the fillings arelimited only by your imagination. Here, salmon, eggs, and rice make anelegant pescatarian meal. Add a salad or green vegetable and you’ve gota gourmet offering even the kids will eat! If you really want to get fancy,serve with a bechamel or white sauce. 4 3-4-oz. skinless salmonfillets 1/4 c. caramelized onion 1 c. cooked brown rice 1 T chopped fresh dill 1 T lemon juice 1/4 t salt 1/8 t black pepper 1 8-oz. sheet puff pastry salt and black pepper, to taste 3 large hard-boiledeggs, chopped 1 beaten large egg forsealing and glazingPlace baking rack in the middle of the oven andheat to 400 degrees F. Combine caramelizedonions, rice, dill, lemon juice, salt, and blackpepper until thoroughly combined. Set aside.On a parchment-paper-lined baking sheet, rollout puff pastry to a 12-in. square. Spread reserved rice mixture on half of the pastry, leaving a 1-in. margin around the edges.Lay salmon fillets on top of rice. Season to tastewith salt and pepper. Scatter eggs on top ofsalmon.Brush pastry edges with beaten egg and flip tophalf of pastry over filling. Press edges together,sealing well, and crimp as for a pie.Brush entire surface with beaten egg. Createa decorative criss-cross design, if desired, byrunning the back of a knife in parallel diagonallines through the glaze. Be careful not to piercethe pastry. Using a skewer, make four tiny ventholes to allow steam to escape.7Bake 40 minutes, loosely covering top with foilafter 30 minutes to prevent overbrowning. Allow to cool before cutting into slices.

GARLIC SALMONSubmitted by Lori Rittel, Monroe CountySERVES 6-8 1 large salmon fillet 1 18-in. presoaked Westerncedar plank (Hint: Presoakplank in cold water overnightor for at least one hour in hotwater prior to cooking) 3 T butter, melted 3 T olive oil 2 T lemon juice 4 T fresh garlic, minced 1 t crushed dried red pepper 1 t fresh tarragon, minced 1/4 t lemon peel, grated 1/4 t chili pepper 1 red bell pepper, sliced 1 yellow bell pepper, sliced salt and black pepper, to tastePrepare marinade by combining butter, olive oil, lemon juice, garlic, driedred pepper, tarragon, lemon peel, and chili pepper.Place the salmon, skin side down, on pre-soaked Western Cedar plank.Brush salmon with the marinade. Top with sliced peppersPlace cedar plank on the grill and grill, covered, for 20 minutes or untilfish flakes with a fork.Check periodically to douse any flames (should the plank flame up fromthe bottom, use a spray bottle full of water to spritz the fire out).Salt and pepper to taste and serve immediately with lemon wedges. Youcan use the cedar plank for the serving platter, just be sure to put a trivetor cutting board underneath as the bottom of the plank will be charred!Printed with permission from Cooking Backyard to Backcountry, by John Ritteland Lori Rittel, MS, RD, Riverbend Publishing, 2008.8

TILAPIATilapia is quickly becoming one of the most popular types of seafoodin the nation. This fish makes for a superlative source of phosphorus,niacin, selenium, vitamin B12, and potassium. Its naturally mild flavor and ability to absorb flavors while cooking make it anideal type of fish to serve children and picky eaters.MILD FLAVORHIGH IN POTASSIUMHIGH IN PROTEIN9

SWEET AND SOURTILAPIABLACK BEAN SALSATOPPED TILAPIASubmitted by Heather Shores, Collier CountySubmitted by Alana Waxman, Palm Beach CountySERVES 4SERVES 2 2 6-8-oz. tilapia fillets1 T olive oil1/2 medium-sized onion, chopped1 small tomato, diced1 T red wine vinegar2 T raisins1 t brown sugar1 T parsley, chopped2 T pine nuts, toasted1/2 t saltblack pepper, to taste 4 6-oz. tilapia fillets2 T olive oil1/2 15-oz. can black beans 1/2 10-oz. can diced tomatoes, withItalian seasoning1/2 c. fresh corn2 medium-sized scallions, choppedsalt and black pepper, to tasteblackening season, to tasteSauté each fillet on either side in an oilcoated pan, salting and peppering totaste. In a bowl, combine the beans, tomatoes, scallions and spices.Serve fish on a bed of fresh spinach witha generous scoop of salsa.LEMONY TILAPIASubmitted by Diana Tweety Gaddis, Lee CountySERVES 4 Preheat oven to 425 degrees F. Heat theolive oil in a skillet over medium heat.Add the onion and sauté until translucent. Add the tomato, sprinkle with 1/4 tsalt, and sauté three more minutes. Addvinegar, raisins, brown sugar, and another 1/4 t salt. Sauté three more minutes.4 6-oz. tilapia fillets4 T butter, melted4 T lemon juice1 c. dry, seasoned stuffingsalt and pepper, to tastePreheat oven to 400 degrees F. Toss stuffing mix with the melted butter and set aside.Place tilapia fillets in a roasting pan justlarge enough to hold them. Season withsalt and pepper. Next, pour the sauceover them and bake for 20 minutes.Wash and completely dry the tilapia fillets. Place tilapia on a buttered, ovenproof platter. Sprinkle fish with lemonjuice, salt and peper. Cover the filets withthe buttered bread crumbs.Sprinkle with parsley and pine nuts before serving.Bake until the fish flakes easily with afork, about 15-20 minutes.10

BAKED TILAPIA WITHDILL SAUCELIME BUTTER TILAPIASubmitted by Erika Tomin, Citrus CountySERVES 4Submitted by Dorothy Pompey, Leon CountySERVES 4 4 4-oz. tilapia fillets1 T lemon pepper1 T garlic powder1 T onion powder1 T Cajun seasoning1 lemon, thinly sliced1/4 c. mayonnaise1/2 c. sour cream1 t fresh lemon juice2 T fresh dill, choppedsalt, to taste 4 1/2 lb. tilapia fillets3/4 t kosher salt, divided1/2 t pepper, divided5 T unsalted butter, divided1 T lime zest1 T lime juice1 shallot, chopped finelyPreheat large sauté pan on medium-hightwo or three minutes. Season both sidesof fish with 1/2 t of the salt and 1/4 t ofthe pepper. Place 1 T of the butter intopan to coat it. Add fish and cook on medium heat three minutes on each side oruntil flesh is opaque and separates easilywith a fork. Cook time may vary depending on the thickness of the fish.Preheat the oven to 350 degrees F. Seasonthe tilapia fillets with dry mixture (lemonpepper, garlic powder, onion powder, Cajun seasoning, salt) on both sides. Arrange the seasoned fillets in a single layerin the greased baking dish. Place a layerof lemon slices over the fish fillets. Bakeuncovered for about 15 to 20 minutes oruntil fish flakes easily with a fork.Meanwhile, cut remaining butter intosmall pieces and place in small bowl tosoften. Add lime zest and shallots. Drizzlelime juice over fish then remove it fromthe pan. Stir remaining salt and pepperinto softened butter mixture until wellblended. Heat butter mixture in the pan tosoften shallots and then spoon over fish.While the fish is baking, mix together themayonnaise, sour cream, lemon juice anddill in a small bowl.11

BAJA TILAPIA TACOSSPICY TILAPIA WITHPEPPERSSubmitted by Meghann MacCurrach,Hillsborough CountySubmitted by Jeanne Sheppard, Sarasota CountySERVES 4SERVES 4 4 8-oz. tilapia fillets2 medium-sized green peppers, diced2 medium-sized red peppers, diced1 medium-sized sweet onion, diced4 T olive oilCreole seasoning, to taste2 c. cooked rice, white or brown Sprinkle fillets with Creole seasoning andset aside. In medium skillet, sauté vegetables in 2 T olive oil until partially donebut still crisp. Remove from pan andadd another 2 T olive oil. Add fish andsauté until done, when fish is white andflakes with a fork, about eight minutes oneach side. Serve at once with vegetablestopped over fish and rice on the side.1 lb. tilapia1 packet taco seasoning mix1 c. shredded red cabbage8 soft taco-sized whole wheat tortillas1 c. shredded Mexican blend cheese1 c. fresh salsa1/2 c. reduced-fat sour cream1 T extra virgin olive oilfresh cilantro, chopped, to tasteBREADED TILAPIASubmitted by Kimberly Munoz, Hillsborough CountySERVES 4 Heat olive oil in a medium skillet over medium heat. Add fish and cook until opaqueand flakey. Add in 3/4 of taco seasoningmix and water as instructions indicateon seasoning packet. Reduce heat tomedium-low.4 4-oz. tilapia fillets1/2 c. panko bread crumbsolive oil sprayOld Bay seasoning, to tastePreheat oven between 375 degrees F.Coat non-stick baking tray with olive oilspray. Spray each fillet with olive oil tocoat each piece. Season each fillet withyour seasoning choice. Coat with breadcrumbs. Place fillets on baking tray andcook 10 minutes on each side.12Meanwhile, mix remaining 1/4 of the seasoning mix and sour cream together andset aside. Wrap tortillas in damp papertowels and microwave for one minute towarm. Spread one T seasoned sour creamand 1/8 cup of salsa in warm tortilla. Place1/8 cup of the tilapia in tortilla, top with 1oz. of cheese and 1/8 cup of cabbage, anda sprinkling of cilantro.

GARLICKY CURRYTILAPIAVEGGIE-TOPPEDTILAPIASubmitted by Ileana Alvarez, Seminole CountySERVES 4Submitted by Monica M. Webster, Leon CountySERVES 4 4 6-oz. tilapia fillets1/4 t salt1/2 t black pepper1/2 t garlic salt1/2 T garlic cloves, minced1 T curry powder1 T garlic powder1 T onion powder2 T olive oil4 T salted butter Place filets in a 13-in. x 9-in. baking dishcoated with cooking spray. Drizzle withwine; sprinkle with seafood seasoning.In a large bowl, mix together all the seasonings, 1 T olive oil, and butter until itbecomes a paste. Then cover each filllet with mixture. Set aside any leftovermixture and let marinated fish sit in thefridge for about 15-20 minutes.Preheat oven to 350 degrees F. Oncechilled, place marinated fish into a castiron skillet and put the remaining mixture on top of the tilapia. Cook fish for 15minutes or until fish is flaky.4 5-oz. tilapia fillets1/3 c. white wine1/2 t seafood seasoning 1 medium-sized onion, finely chopped 1 medium-sized green pepper,finely-chopped1 small tomato, chopped3 T fresh lemon juice1 t olive oil1/4 t garlic powder1/4 c. shredded parmesan cheeseCombine the onion, green pepper, tomato, lemon juice, oil and garlic; spoonover fillets. Cover and bake at 425 degrees F for 15 minutes. Uncover; sprinkle with Parmesan cheese.Bake five to 10 minutes longer or until vegetables are tender and fish flakeseasily with a fork.13

SHRIMPAlthough “shrimp” has become a synonym for “small,” these creatures are nothing short of high nutritional value. Eating steamedshrimp in high quantities can actually raise levels of the “ goodcholesterol ,” HDL. Shrimp are a mineral-rich shellfish, supplyingplenty of iron, zinc, and copper. They are also low in totaland saturated fat and calories.HIGH IN ZINCHIGH IN IRONHAS “GOOD CHOLESTROL”14

SHRIMP ‘NSCALLOPS PASTASHRIMP GAZPACHOSubmitted by Evelyn Iannuzzi, Martin CountySERVES 1 6 giant shrimp ice cold, cooked andpeeled 6 oz. low-sodium V-8 juice 1 t hot sauce of your choice (optional) 1 t Worcestershire sauce 1 t chive, finely choppedMix all ingredients except the shrimp ina small bowl. Place the shrimp in a goblet and pour the mixture over the shrimp.Chill for about an hour and enjoy.SHRIMP LINGUINEALFREDOSubmitted by Rachel M. Cilbrith, Hillsborough CountySERVES 4 40 small shrimp (fresh or frozen) 1 16-oz. package of linguine pasta,cooked al dente 1/4 c. butter, melted 4 T diced onion 4 t minced garlic 1 c. half and half 2 t ground black pepper 6 T grated parmesan cheese 4 sprigs of parsley 4 slices lemon (for garnish)While pasta is cooking, melt butter in alarge saucepan. Sauté onion and garlic over medium heat until tender. Addshrimp and sauté over medium to highheat for one minute, stirring constantly.Stir in half and half. Cook while stirringconstantly until sauce thickens. Place pasta in serving dish and cover with shrimpand sauce. Sprinkle with black pepper andparmesan cheese. Garnish with parsleyand lemon slices.Submitted by Sandra Steady, Sumter CountySERVES 4 1 lb. shrimp, uncooked1 lb. scallops1/2 medium-sized green pepper, diced1 T garlic , chopped2 T olive oil4 c. cooked pastasalt and pepper, to tasteBring the olive oil to medium heat in askillet. Sauté the garlic and green pepperfor about five minutes. Add the scallopsand shrimp and cook an additional sevenminutes, covered.Stir the skillet mixture into the cookedpasta and place a couple scoops in aserving dish.SAVORY SHRIMPAND GROUPER 41222Submitted by Linden Fenton, Duval CountySERVES 2to 5 large shrimp1-in. thick grouper filethalved cherry tomatoesT onions, dicedT salted butterArrange the shrimp on top of the grouper filets and wrap it all up in a tin foilwith the rest of the ingredients, making aloose tent. Place it on the grill and let itsteam. Let it cook for about 10 minutes.You’ll know it’s done when the shrimp15 turn pink.

CODCod, like tilapia, is mild in flavor — tasting less “fishy” than manytypes of seafood. Its high levels of protein are easily absorbedin the human body. Cod’s large amounts of vitamin B12 andvitamin B6 help keep homocysteine levels low, thus reducingrisk for heart attack and stroke. In addition, eating cod can haveanti-inflammatory effects within human skin — sometimesable to even protect against sunburn.ANTI-INFLAMMATORYEFFECTSHIGH IN VITAMIN B12CAN HELP PREVENT STROKE16

COLEMAN’S CODSANDWICHCOD FILLETS WITHRED PEPPER SAUCESubmitted by David Overfield, Orange CountySubmitted by Brenda Treadwell, Gadsden CountySERVES 8 SERVES 42 lbs. cod1/2 c. flour1/2 c. fine cracker meal16 slices of white bread1 egg3 c. milk3/4 c. salt2 1/2 T black peppercanola oil (for frying) Combine the salt and black pepper in asmall bowl and set aside. This is the dryseasoning mix. Whisk 1/4 c. seasoningmix you just made into the egg and milkin another bowl. 4 4-oz. codfish fillets1/2 t dried dill1/2 t Dash seasoning1/4 t salt2 T olive oil1 lime, cut into wedges 2 medium-sized red bell peppers,chopped1/2 c. green onion, chopped1 clove garlic, minced1 t coriander1/4 t crushed red pepper flakesCut the fish filets into 4-oz. portions,about 1/2-in. thick. Flour both sides of thefish fillets and dip them into the egg wash.Then dredge them in the cracker meal.Cook the filets in a small deep fryer or frying pan at 350 degrees F for five minutesor until golden brown. Place each cookedfilet between two slices of bread.BAKED CODIn a large skillet, sauté the onion and garlic in oil on medium heat about five minutes or until tender. Add the red peppers,coriander and red pepper flakes. Sautéfor one minute. Cook covered over lowheat for seven to nine minutes until thepeppers are soften. Add the salt to themixture. Sprinkle the fish with the Dashseasoning and dill.Submitted by Linda Gage-Leflore,Miami-Dade CountySERVES 4 4 4-oz. codfish fillets1/3 c. olive oil2 T garlic powder1 medium-sized white onion, dicedsalt and pepper, to tasteArrange the fillets in a baking pan linedwith aluminum foil. Drizzle olive oil overthe fish and dust with garlic powder, salt,and pepper. Sprinkle onions on top, too.Bake covered at 375 degrees F for a totalof 15 minutes.Cook the fish in the oven on 400 degreesF until opaque. This should take fromeight to 10 minutes.17Serve the fish topped with the peppersauce and lime wedges.

COD FRITTERSSubmitted by Jermain Bruney, Miami-Dade CountySERVES 15 1/2 lb. salted cod 1 c. flour 1 medium-sized tomato,chopped 1/2 t garlic clove, minced 2 scallion stalks, chopped 1 t baking powder 1/2 t adobo seasoning 1 c. water canola oil (for frying) hot sauce, to tasteSoak salted cod in cold water in the refridgerator for at least five hours,changing water several times prior to cooking.Remove skin and bones from the cod. Shred it and set aside.In a bowl, make a batter by whisking together the flour, baking powder,adobo, and water. When smooth, mix in garlic, chopped scallions, choppedtomato, and shredded fish.In a skillet, heat 1/4-in. of oil on medium heat. Drop the batter by spoonfuls into hot oil and cook until golden brown.Drain fritters on paper towel, cool, and serve.18

TUNAEven two servings of tuna a week can help prevent a lot ofundesirable health outcomes like low density cholesterol,stroke, obesity, type II diabetes, and several types of cancer including oral, gastric, and colon cancers. Tuna’s rich concentration offolic acid and vitamin B6 can reduce homocysteine — whichmeans less chance of atheroscleorosis, the hardening of arteries.It’s also high in omega-3 and low in both carbohydrates and fat.HIGH INFOLIC ACIDLOW IN CARBOHYDRATESHIGH IN VITAMIN B619

MARY HARTMANTUNA LOAFTUNA NOODLECASSEROLESubmitted by Dawn Jones, Brevard CountySubmitted by Dawn Gunter, Taylor CountySERVES 5 or 6SERVES 6 2 5-oz. cans of light tuna, drained1 16-oz. box of macaroni shells1 15-oz. can English peas, drained1 10-oz. can cream of mushroom soup1 1/2 c. mayonnaise1 5-oz. can water chestnuts1 64-oz. can sliced mushroomssalt and pepper, to tastePrepare shells as box instructs. Drain thepasta once cooked, add remaining ingredients and stirred. Add more mayonnaisefor a creamier texture. Serve either hotor cold. 2 5-oz. cans light tuna packed, drained 1 1/2 c. milk 3/4 c. cracker crumbs (20-30 Saltinecrackers, crushed) 4 T butter or margarine 2 eggs 1/2 t salt (optional)Heat milk and butter in saucepan untilbutter melts. Add cracker crumbs.TUNA SPREADBeat eggs and mix with tuna and salt. Addmilk mixture and mix well.SERVES 6Bake uncovered in a greased loaf pan at350 degrees for one hour.Submitted by Janelle Taveras, Miami-Dade County 2 12-oz. cans of light tuna, drained1 medium-sized tomato, dicedcilantro, diced, to taste1/4 red onion, diced1/2 large apple, diced1 small lime1/4 c. sour cream2 T mayonnaise2 T olive oilsalt, to tasteUse a large bowl to mix tuna with onion,tomato, cilantro, and apple. Squeezeentire lime over ingredients in the bowl.Pour olive oil over tuna mixture and salt.Finalize tuna spread by adding mayonnaise and sour cream. Mix all ingredientswith a spoon and serve.Recipe is easily doubled to bake in a 9-in.X 13-in. pan for one hour. Allow to sit for10 minutes after removing from oven.TUNA SALADSubmitted by Regina Decker, Leon CountySERVES 4 3 5-oz. cans of low fat tuna, drained1 16-oz. box of elbow noodles, cooked1 medium-sized tomato, diced1 medium-sized onion, diced2 c. mayosalt and pepper, to tasteCombine all ingredients in a bowl and stir.Place in refrigerator for approximately onehour and serve.20

CATFISHCatfish is an excellent source for selenium and vitamin B12.It’s also a good source for potassium and niacin. Just a 15.6 gserving of catfish provides you with the daily requirement of aminoacids your body requires — this helps provide energy, build leanmuscle mass, and improve immunity functions.DAILY REQUIREMENT OFAMINO ACIDSIMPROVES IMMUNITYFUNCTIONSHIGH IN POTASSIUM21

GRILLED CREOLECATFISH SALADCHEESY SEAFOODSPAGHETTISubmitted by Mary Ward, Suwannee CountySubmitted by Rosemarie J. Stanton, Marion CountySERVES 2 2-3 medium-sized catfish fillets,cleaned and rinsed Creole seasoning (I use Tony Chachere’sCreole Seasoning), to taste non-stick spray 2 c. romaine lettuce, chopped 1-2 cucumbers, sliced 1-2 medium-sized tomatoes, diced 2 hard-boiled eggs, chopped Italian salad dressing, to tasteSERVES 5 or 6 1 lb. catfish1 lb. shrimp1 lb. scallops 1/2 lb. clam (breathedovernight) 1 16-oz. box spaghetti,cooked 1 c. cheddar andmozzarella cheese,grated 1 medium-sized redonion, minced1 clove garlic, minced 4 green onion stalks(for garnish) 1 10-oz. can cream ofmushroom soup2 c. 2 percent milk canola oil (for fryingthe catfish)Spray indoor electric grill with non-stickspray. Warm grill and place fillets on on it.Shake a generous portion of seasoning onthe fish.Wash all the seafood.Cook until done — exact time dependsupon the thickness of your filets. Whenmeat becomes white and flaky, you knowit’s finished.Sauté garlic, onion, shrimp, scallop and clams(until clams are open) in olive oil in a skillet onmedium heat.While cooking, prepare salad in individual bowls or plates using your favoritesalad items.When fish is done, cut into cubes andplace on top of individual salads.22Fry the catfish golden brown in a semi-deep panwith the canola oil on medium heat.Mix milk , cream of mushroom soup, and cheese

Eating fish is an important part of a healthy diet. Rich in vitamins and low in fat, fish contains protein we need for strong bodies. It is also an excellent source of nutrition for proper growth and development. However, fish