To prepare the shrimp, squeeze the juice from one grapefruit half and one orange half into a large bowl. Add the shrimp and season with salt and pepper. Toss the shrimp to combine and coat. Cover and refrigerate to marinate for about 30 minutes.

Meanwhile, make the cocktail sauce. In a small bowl, combine the lemon zest and juice, ketchup, horseradish, vodka, Worcestershire, and celery salt, and season to taste with hot sauce, and pepper. Stir until well combined; set aside.

Prepare a medium-hot charcoal fire as directed. Or preheat a gas grill to high or a grill pan over high heat.

Cut the remaining grapefruit and orange halves into 1-inch pieces. (You will probably have more than you need.) Skewer the shrimp without packing them too tight, inserting a piece of citrus and celery between every few shrimp. Grill the shrimp, turning once, until charred on both sides and just cooked through, 5 minutes total. Serve immediately with the cocktail sauce.

Grilled Shrimp

Calories 66

Fat .2 g

Carbs 5 g

Fiber .6 g

Protein 12 g

Bloody Mary Cocktail Sauce per tablespoon

Calories 14

Fat .1 g

Carbs 3 g

Fiber .2 g

Protein .2 g

SIZE MATTERS

Jumbo, large, and medium are all arbitrary designations when it comes to shrimp. Chefs purchase shrimp according to the count per pound: 21/25 count shrimp indicates that there are between 21 and 25 shrimp per pound. Regardless of size, when buying shrimp, make sure they smell mildly sweet. If there is any scent of ammonia or fishy smell, it’s a sign the shrimp are no longer fresh.

Beer-Battered Shrimp with Spicy Ketchup

BEER-BATTERED SHRIMP
WITH SPICY KETCHUP

SERVES 4 | MAKES 1½ CUPS SPICY KETCHUP

Fried shrimp might seem a thing of the past if you are trying to eat healthy. These are still a special treat, but are pan-fried, not deep fried, and super crispy because they are made with beer. The alcohol in the beer evaporates quickly as the shrimp cooks leaving them extra crispy. I know it might seem silly to make your own ketchup, and yes, on many busy days homemade ketchup will be too much work. But this zippy sauce is made from wholesome ingredients—no fillers, stabilizers, or corn syrup—and will last up to four weeks in the refrigerator. Make a batch and put it in a mason jar for some amped-up flavor.

SPICY KETCHUP

1 tablespoon pure olive oil

1 sweet onion, grated

1 garlic clove, mashed to a paste with salt

1 (14.5-ounce) no-salt-added canned tomatoes with juice, pureed

1 tablespoon tomato paste

¼ cup sherry vinegar

1 tablespoon honey

1 tablespoon smoked hot paprika

Coarse kosher salt and freshly ground black pepper

SHRIMP

½ cup panko (Japanese) bread crumbs

1 tablespoon chopped fresh cilantro leaves

⅔ cup rice flour or cornstarch

½ cup unbleached all-purpose flour

½ teaspoon baking soda

4 ounces light beer

6 tablespoons canola oil

1 pound large (21/25 count) shrimp, peeled and deveined

1 lemon, thinly sliced

Coarse kosher salt and freshly ground black pepper

To make the ketchup, heat the olive oil in a large pot over medium heat. Add the onion and cook, stirring, until softened, about 8 minutes. Add the garlic and cook until fragrant, 45 to 60 seconds. Add the tomatoes, tomato paste, sherry vinegar, honey, and smoked paprika, then season with salt. Cook until thickened, 45 to 60 minutes.

To prepare the shrimp, combine the panko and cilantro in a shallow baking dish and stir to combine. Combine the rice flour, unbleached all-purpose flour, and baking soda in a large bowl, stirring with a whisk. Gradually add the beer, stirring with a whisk until a smooth batter.

Line a plate with paper towels. Heat a large nonstick skillet over medium-high heat. Add 3 tablespoons of the canola oil to pan; swirl to coat. Working one at a time and using the tail as a handle, dip the shrimp in the batter and shake off the excess. Dredge the shrimp in the panko mixture, making sure to coat both sides. Place the shrimp in a single layer in the pan, and cook until golden brown, about 2½ minutes on each side. Remove the shrimp from pan; drain on paper towels. Repeat with the remaining oil, shrimp, batter, and panko mixture. At the end of cooking, sear the lemon slices in the hot oil until slightly charred.

Serve the shrimp and lemon slices hot with the spicy ketchup.

Spicy Ketchup per tablespoon

GARLIC PASTE

To prepare garlic paste, place the broad side of an unpeeled clove of garlic on a clean work surface. Give it a whack with the side of a chef’s knife. Remove the outside papery skin, and using the knife, trim the tough basal plane at the top of the clove. Halve the clove lengthwise and remove the green shoot, if present, as it is bitter. Coarsely chop the garlic, then sprinkle it with coarse salt. (The salt acts as an abrasive and helps chop the garlic.) Then, using the flat side of the chef’s knife like a palette knife, press firmly on the garlic, crushing a little at a time. Repeat until the garlic is a smooth paste.

SHORE THING

Summer vacations often are spent at the beach. There’s nothing like a deep-fried fisherman’s platter to send your healthy eating plan overboard! If you’re deep-sea dining, look for healthier choices like peel-and-eat shrimp, steamed lobster, and broiled or grilled fish fillet. Toss the tartar sauce and ask for cocktail sauce or a simple squeeze of lemon instead.

BACON and CHILE–WRAPPED SCALLOPS
WITH LEMON GREMOLATA

SERVES 4

Bacon-wrapped scallops are a classic combination of sea and salt. Sadly, they all too often become overcooked and greasy. To achieve crispy bacon, tender scallops, and a star-studded supper, use a proper amount of bacon. You don’t need a whole slice of bacon to wrap around a scallop. In this recipe, the bacon is cut into four strips so it’s simply a stripe around the shellfish. The bacon is also parcooked, eliminating some of the fat and grease.

Gremolata is a traditional condiment served with veal osso bucco, to cut the richness of that dish. It also gives a nice citrusy kick to fish and shellfish dishes.

GREMOLATA

¼ cup chopped fresh flat-leaf parsley

1 tablespoon chopped fresh thyme

2 cloves garlic, very finely chopped

Finely grated zest and juice of 1 lemon

2 tablespoons extra-virgin olive oil

Coarse kosher salt and freshly ground black pepper

SCALLOPS

3 slices center-cut bacon

16 large sea scallops (about 1½ pounds)

Coarse kosher salt and freshly ground black pepper

1 banana or Hungarian wax pepper or small poblano chile, cored and sliced into ¼-inch-thick rings

Adjust an oven rack to 6 inches from the heat and preheat the broiler to high. Line a rimmed baking sheet with a silicone mat or parchment paper.

To make the gremolata, combine the parsely, thyme, garlic, lemon zest and juice, and olive oil in a small bowl. Season with salt and pepper. Set aside.

To make the scallops, slice each piece of bacon lengthwise into two, long thin strips, then cut each strip into half vertically to create 4 smaller pieces per slice (you should have a total of 12 bacon pieces). Spread the bacon pieces out over two layers of paper towels on a microwave-safe plate, then cover with two more layers of paper towels. Microwave on high until the bacon fat begins to melt but the bacon is still pliable, 1 to 2 minutes, depending on the strength of your microwave.

Meanwhile, put the scallops in a bowl. Season with salt and pepper.

Wrap a piece of the microwaved bacon around 12 of the scallops and place on the prepared baking sheet. Fit the 4 remaining scallops in the center of 4 of the rings of pepper. Scatter the remaining rings on the baking sheet. Broil until the scallops are firm and the edges of the bacon are brown, about 5 minutes, depending on the strength of your broiler.

Serve 3 bacon-wrapped and 1 chile-wrapped scallop per person, topped with the gremolata.

SALMON PATTIES
WITH LEMON-CAPER SAUCE

MAKES FOUR 4-OUNCE PATTIES | MAKES ABOUT ½ CUP SAUCE

Dede, my grandfather, loved green beans, and grew bushels of them in his massive garden. When he and my grandmother traveled in their motor home all across the country, they would take cases of home-canned green beans to eat. They would often journey to Alaska—from Georgia—to go salmon fishing. Weeks later, when they arrived in Alaska, they would fish for salmon in the cold, racing rivers and my grandmother would can the salmon, using her pressure cooker, in the now-empty jars that once held green beans. I was in college before I ever tried commercially canned salmon.

Traditional salmon patties or croquettes are often made with canned salmon and skillet fried. These are made with fresh salmon and baked, for a fresh and light alternative that is perfect with an arugula salad or on a bun. Salmon is a great starter fish if you aren’t all that familiar with cooking seafood (it is widely available), and from a nutrition standpoint, it is packed with omega-3 and omega-6 fatty acids. Make sure to search out wild-caught salmon, such as wild-caught Alaska salmon that is considered a “Best Choice” by Seafood Watch and certified as sustainable by the standards of the Marine Stewardship Council.

LEMON-CAPER SAUCE

1 lemon

1 tablespoon chopped onion

1 tablespoon Dijon mustard

1 tablespoon capers, drained and finely chopped

½ celery stalk, very finely chopped

Coarse kosher salt and freshly ground black pepper

2 tablespoons extra-virgin olive oil

SALMON

½ onion, finely chopped

½ stalk celery, finely chopped

10 ounces boneless, skinless salmon fillet, pin bones removed, and cut into ¼-inch dice

1 cups fresh whole wheat bread crumbs or whole wheat panko (Japanese) bread crumbs

1 large egg

1 garlic clove, finely chopped

1 tablespoon chopped fresh flat-leaf parsley

1 teaspoon Dijon mustard

Pinch cayenne pepper

Coarse kosher salt and freshly ground black pepper

To make the sauce, zest the lemon with a handheld grater and reserve the zest for the salmon. To section the lemon, using a small sharp knife and a cutting board, slice off the top and bottom so the lemon will stand upright. Set the fruit upright on the board. Working from top to bottom, slice off the peel, white pith, and outer membranes from the lemon to expose the segments. Carefully cut each segment away from its membranes and put in a bowl along with any juice. Squeeze any remaining juice from the membranes, then discard. Add the onion, mustard, capers, and celery. Whisk until combined. Season with salt and pepper. Whisk in the olive oil in a slow steady stream. Taste and adjust for seasoning with salt and pepper.

To make the salmon, preheat the oven to 450°F. Line a rimmed baking sheet with a silicone mat. Place the onion and celery in a microwave-safe bowl and cook until softened, about 3 minutes. Set aside to cool slightly.

In a large bowl, combine the salmon, bread crumbs, egg, onion mixture, garlic, parsley, mustard, reserved lemon zest, and cayenne pepper. Season with salt and pepper. (Simply microwave a teaspoon or so until the salmon is cooked so you can taste and adjust for seasoning.) Using a large ice cream scoop or ½ cup measure, shape the salmon mixture with your hands into 4 cakes and place on the prepared baking sheet. Bake 5 minutes, then, using an offset spatula or batter turner, flip and bake an additional 5 minutes.

Serve immediately with the sauce.

Lemon Caper Sauce per tablespoon

GULF COAST SEAFOOD STEW

SERVES 8

Before modern transportation and refrigeration, seafood was a luxury to people who lived in inland Southern states. But it was so prevalent in the coastal states that it was essentially poor people’s food there—hard to believe, considering how expensive most seafood is nowadays. This stew was inspired by poor man’s dishes like gumbo in Louisiana and Frogmore stew in the Low Country.

4 cups homemade chicken stock or reduced-fat, low-sodium chicken broth

¾ pound unpeeled, large (21/25 count) raw shrimp

1 stalk celery

1 large sweet onion

1 poblano chile

1 tablespoon pure olive oil

2 garlic cloves, chopped

1 teaspoon Homemade Creole Seasoning

1 tablespoon fresh thyme leaves

1 bay leaf, preferably fresh

1 (12-ounce) bottle light beer

6 ounces chicken or turkey andouille sausage, cut into ½-inch pieces

½ pound small red potatoes, halved

¾ pound fresh white fish fillets, (such as snapper, grouper, or catfish), cubed

Coarse kosher salt and freshly ground black pepper

Place the chicken stock in a medium saucepan. Peel the shrimp and add the shells to the chicken stock. Refrigerate the shrimp in an airtight container until you need them. Bring the chicken stock to a boil over medium-high heat then decrease the heat to simmer.

Chop the celery, onion, and chile, reserving the celery ends and onion peel. Set aside. Add the onion peel and celery ends (but not the chile trimmings) to the pot of simmering chicken stock. (Using the leftover bits will layer the flavor and will result in a very flavorful broth; if you don’t have time, it’s okay to ignore this advice.) Let the mixture simmer until the shrimp shells are bright pink and the broth is well-flavored, about 8 to 10 minutes.

Heat the oil in a large pot over medium-high heat. Add the reserved celery, onion, and chile and cook until soft and the onion is translucent, 3 to 5 minutes. Add the garlic and cook until fragrant, 45 to 60 seconds. Add the Creole seasoning, thyme, bay leaf, beer, andouille, and potatoes. Strain the chicken stock over, discarding the shells and vegetable peels. Bring to a boil over high heat, then decrease the heat to simmer. Cook, stirring occasionally and skimming any fat from the surface, until the potatoes are tender, about 30 minutes.

Add the fish and cook gently until just opaque, 3 to 4 minutes. Add the shrimp, and cook until the shrimp are pink, an additional 3 to 4 minutes. Taste the broth and adjust for seasoning with salt and pepper.

To serve, transfer portions of the seafood to warmed shallow soup bowls. Spoon the broth over the seafood and serve immediately.

Calories 185

Fat 5 g

Carbs 11 g

Fiber 2 g

Protein 22 g

Smoky Seafood éToufée

SMOKY SEAFOOD ÉTOUFÉE

SERVES 4

Growing up in Louisiana had enormous impact on my childhood culinary experience. Mama didn’t know anyone when we first moved there, so she immersed herself in the cuisine to learn the culture. She bought copies of Junior League cookbooks bound in plastic ring binders. My sister and I grew up eating étoufée, gumbo, and jambalaya—and learned how to suck crawfish heads just like a native.

Perhaps the best part of this recipe is that it can be a weeknight supper in less than 30 minutes. Laissez les bons temps rouler!

1 tablespoon pure olive oil

2 tablespoons unbleached all-purpose flour

1 sweet onion, chopped

1 stalk celery, diced

1 small green bell pepper, diced

3 cloves garlic, finely chopped

1 tablespoon tomato paste

¾ cup homemade chicken stock or reduced-fat, low-sodium chicken broth

1 pound large shrimp (21/25 count), shelled and deveined

2 tablespoons chopped fresh flat-leaf parsley

½ teaspoon smoked paprika

¼ teaspoon cayenne pepper

Coarse kosher salt and freshly ground black pepper

Cooked long grain white or jasmine brown rice, for accompaniment

2 green onions, trimmed and chopped

Heat the oil in a large skillet over medium-high heat. Add the flour and cook, stirring often, until the roux is pale brown, about 10 minutes. Add the onion, celery, and bell pepper. Cook until the onion is soft and translucent, 3 to 5 minutes. Add the garlic and cook until fragrant, 45 to 60 seconds.

In small bowl, combine the tomato paste and stock. Add the stock mixture to the skillet and bring to a boil, stirring constantly. Decrease the heat to medium and simmer until slightly thickened and the flavors have married, about 10 minutes.

Add the shrimp, parsley, smoked paprika, and cayenne pepper. Cook until heated through, about 5 minutes. Taste and adjust for seasoning with salt and pepper. Spoon over hot rice, garnish with green onions, and serve immediately.

Smoky Seafood Etoufée (without rice)

Calories 178

Fat 4 g

Carbs 14 g

Fiber 2 g

Protein 22 g

Delicate

Medium

Firm

GRITS

GRITS BASICS

WHAT A CATCH!

SHRIMP

BLOODY MARY COCKTAIL SAUCE

GARLIC PASTE

SHORE THING

GREMOLATA

SCALLOPS

LEMON-CAPER SAUCE