9
deep-sea
treasures
Serve a pot of rich tomato-laced seafood stew, a fresh fish chowder, or any of the other delectable seafood specialties featured here, and you’ll get rave reviews.
Quick Fish Stew with Basil Gremolata
Shrimp and Swiss Chard Soup with Arborio Rice
Crab and Pepper Soup with Fresh Tomato Salsa
Creamy Butternut Squash–Shrimp Curry Soup
start to finish: 35 minutes
makes: 2 servings
If you have a great seafood market nearby, try this with other firm white fish such as snapper, cod, flounder, or sea bass. You can also toast the cumin seeds in a skillet to bring out the flavor and aroma.
2 6-ounce fresh or frozen halibut steaks, cut 1 inch thick
2 teaspoons vegetable oil
1⁄4 teaspoon cumin seeds
1 small onion, chopped
2 to 3 teaspoons grated fresh ginger
1 serrano pepper, seeded and finely chopped*
1⁄2 cup chopped tomato (1 medium)
3⁄4 cup water
1⁄2 teaspoon ground coriander
1⁄4 teaspoon ground turmeric
1⁄4 teaspoon salt
Fresh cilantro leaves (optional)
1 Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Remove skin and bones. Cut into 1-inch pieces; set aside.
2 In a medium saucepan heat oil over medium heat. Add cumin seeds; cook and stir about 1 minute or until toasted. Add onion; cook and stir for 4 to 5 minutes or until tender. Add ginger and chile pepper; cook and stir for 1 minute more. Add tomato; cook and stir for 2 to 3 minutes more or until tomato has softened. Stir in the water, coriander, turmeric, and salt. Bring to boiling; reduce heat. Stir in fish. Cook, covered, about 5 minutes or just until fish pieces flake easily when tested with a fork. Serve immediately. If desired, garnish with cilantro.
nutrition facts per serving: 252 cal., 9 g total fat (1 g sat. fat), 54 mg chol., 392 mg sodium, 5 g carb., 1 g dietary fiber, 36 g protein.
*note: See tip on handling chile peppers.
quick fish stew with basil gremolata
start to finish: 25 minutes
makes: 4 servings
For a more dramatic presentation, use shrimp with tails left on. Start with 8 ounces shrimp; peel and devein the shrimp, leaving the tails intact. Topping with gremolata adds a jolt of color and freshness to the stew.
6 ounces fresh or frozen cod fillets
6 ounces fresh or frozen peeled and deveined shrimp
1 cup green sweet pepper strips (1 medium)
1 cup chopped onion (1 large)
2 cloves garlic, minced
1 tablespoon olive oil or vegetable oil
2 14.5-ounce cans Italian-style stewed tomatoes, undrained and cut up
1⁄2 cup water
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper
3 tablespoons snipped fresh basil
1 tablespoon finely shredded lemon zest
2 cloves garlic, minced
1 Thaw cod and shrimp, if frozen. Rinse cod and shrimp; pat dry with paper towels. Cut cod into 1-inch pieces. Set cod and shrimp aside.
2 In a large saucepan or Dutch oven cook and stir sweet pepper, onion, and 2 cloves garlic in hot oil over medium heat until tender. Stir in undrained tomatoes, the water, salt, and black pepper. Bring to boiling. Stir in cod and shrimp. Return to boiling; reduce heat. Simmer, covered, for 2 to 3 minutes or until cod flakes easily when tested with a fork and shrimp turn opaque.
3 In a small bowl combine basil, lemon zest, and 2 cloves garlic. Sprinkle each serving with basil mixture.
nutrition facts per serving: 197 cal., 5 g total fat (1 g sat. fat), 83 mg chol., 686 mg sodium, 19 g carb., 5 g dietary fiber, 19 g protein.
Traditionally served over osso buco (braised veal shanks), a gremolata is a fragrant blend of chopped parsley, lemon zest, and garlic. Here are several ways to make this herb condiment to liven up a soup or stew.
• parsley gremolata: 3 tablespoons snipped parsley, 1 tablespoon finely shredded lemon zest, and 2 cloves garlic, minced, is the classic recipe for gremolata. It adds a jolt of freshness to long-simmered meat and poultry stews.
• basil gremolata: Using basil as the herb, this fragrant mixture enhances tomato, seafood, and Italian stews with a light citrusy flavor.
• cilantro-lime gremolata: Substituting cilantro for the parsley and lime zest for the lemon creates a vibrant topper for Tex-Mex pork or chicken soups.
• other gremolatas: Experiment with different combinations. Use chives as the herb, or mix the chives with basil and/or thyme, and replace the lemon or lime zest with orange zest. If desired, add a pinch of sea salt.
prep: 25 minutes cook: 20 minutes
makes: 6 servings
A garlic-flavored tomato broth and fresh parsley inject bright flavor into this fish and vegetable soup. For more robust flavor, try substituting some red wine for some of the vegetable broth.
1⁄2 cup chopped onion (1 medium)
1⁄2 cup chopped celery (1 stalk)
1⁄2 cup chopped carrot (1 medium)
1 clove garlic, minced
2 tablespoons olive oil
5 cups vegetable broth
1 14.5-ounce can diced tomatoes, undrained
11⁄2 pounds assorted white fish (such as halibut, red snapper, or cod), cut into bite-size pieces
2 tablespoons snipped fresh Italian parsley
6 slices country-style bread, toasted
1 In a Dutch oven cook onion, celery, carrot, and garlic in hot oil over medium-high heat about 5 minutes or until tender. Add broth and undrained tomatoes. Heat to boiling; reduce heat. Simmer, covered, for 15 minutes. Stir in fish. Simmer, covered, about 5 minutes more or until fish flakes easily when tested with a fork. Stir in parsley.
2 Serve with toasted bread.
nutrition facts per serving: 286 cal., 8 g total fat (1 g sat. fat), 36 mg chol., 1146 mg sodium, 23 g carb., 2 g dietary fiber, 27 g protein.
start to finish: 30 minutes
makes: 6 servings
The firm texture and mild flavor of tilapia make it ideal for this tomato-based soup. Herbs and lemon infuse bright flavor while the fish simmers with fresh vegetables.
2 small carrots, peeled
1 medium onion, quartered
1 stalk celery
1 medium zucchini, halved lengthwise
3 tablespoons butter
3 14-ounce cans reduced-sodium chicken broth
1 14.5-ounce can diced tomatoes with basil, garlic, and oregano, undrained
1⁄4 teaspoon salt
1⁄8 teaspoon ground black pepper
11⁄2 pounds tilapia fillets, cut into 2-inch pieces
3 tablespoons chopped fresh sage
1 tablespoon lemon or lime juice
1⁄2 cup sour cream
Snipped fresh sage (optional)
1 Thinly slice the carrots, onion, celery, and zucchini. In a Dutch oven cook carrots, onion, and celery in hot butter over medium heat for 4 minutes or until crisp-tender.
2 Add broth, undrained tomatoes, salt, and pepper. Cover and bring to boiling. Add tilapia, zucchini, and sage. Return to boiling; reduce heat. Simmer, uncovered, for 3 minutes or until fish flakes easily when tested with a fork, stirring occasionally. Stir in lemon juice. Top each serving with dollop of sour cream. If desired, sprinkle with sage.
nutrition facts per serving: 254 cal., 11 g total fat (7 g sat. fat), 78 mg chol., 1054 mg sodium, 12 g carb., 2 g dietary fiber, 28 g protein.
prep: 20 minutes cook: 10 minutes
makes: 4 to 6 servings
1 pound cod, salmon, or other firm-textured fish, cut into 4 pieces
Ground black pepper
1 32-ounce carton reduced-sodium chicken broth
1 cup water
1 cup thinly sliced carrot (2 medium)
1 cup sugar snap peas, halved diagonally
1 4-ounce package (or 1⁄2 a 7.2-ounce package) butter-and-herb-flavored instant mashed potatoes
1⁄4 cup finely shredded Parmesan cheese
1 Season fish lightly with pepper; set aside. In a 4-quart pot bring broth and water to boiling. Add carrot. Cook, covered for 5 minutes. Add fish and peas. Return to boiling. Reduce heat. Simmer, covered, for 3 minutes or until fish flakes easily when tested with a fork. Stir in mashed potatoes and simmer for 2 minutes.
2 Break fish into bite-size pieces. Top each serving with cheese.
nutrition facts per serving: 269 cal., 5 g total fat (2 g sat. fat), 52 mg chol., 1269 mg sodium, 28 g carb., 3 g dietary fiber, 28 g protein.
prep: 15 minutes cook: 30 minutes
makes: 6 servings
Flounder and shrimp cook in a spicy tomato broth with corn and potatoes, two traditional staples of Peruvian cuisine. Cream cheese stirred in at the end adds flavor and richness.
8 ounces fresh or frozen flounder fillets (about 2 medium)
8 ounces fresh or frozen peeled and deveined medium shrimp
1 cup chopped onion (2 medium)
2 cloves garlic, minced
1 tablespoon canola oil
1 14.5-ounce can diced tomatoes, undrained
1 14-ounce can vegetable or chicken broth
1 cup water
12 ounces potatoes, scrubbed and cubed
11⁄2 teaspoons Creole seasoning
1⁄8 to 1⁄4 teaspoon crushed red pepper flakes
Dash bottled hot pepper sauce
1 3-ounce package cream cheese, softened
1 cup milk
11⁄2 cups frozen whole-kernel corn
1 Thaw flounder and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut flounder into bite-size pieces. Set aside. In a 4- to 5-quart Dutch oven cook onion and garlic in hot oil over medium heat for 12 to 15 minutes or until onion is tender and lightly browned. Turn heat down as needed to prevent onions from overbrowning.
2 Stir in undrained tomatoes, broth, the water, potatoes, Creole seasoning, red pepper flakes, and hot pepper sauce. Bring to boiling; reduce heat. Simmer, covered, 15 to 20 minutes or until potatoes are just tender.
3 Meanwhile, in medium bowl beat cream cheese with an electric mixer on medium to high speed until smooth. Gradually beat in milk on low speed until mixture is very smooth.
4 Add flounder, shrimp, cream cheese mixture, and corn to soup. Return to boiling; reduce heat. Simmer, uncovered, 3 to 5 minutes or until shrimp are opaque.
nutrition facts per serving: 276 cal., 10 g total fat (4 g sat. fat), 94 mg chol., 593 mg sodium, 28 g carb., 4 g dietary fiber, 21 g protein.
start to finish: 20 minutes
makes: 4 servings
Stir-fry veggies and the kick of Cajun seasoning start this delicious seafood meal. Add tilapia and tomatoes and this 20-minute soup is done.
12 ounces fresh or frozen sea bass, cod, or orange roughy fillets
4 cups assorted stir-fry vegetables from a salad bar or produce department or one 16-ounce package frozen stir-fry vegetables
4 cups reduced-sodium chicken broth
2 teaspoons Cajun seasoning
1 14.5-ounce can diced tomatoes, undrained
1 Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 1-inch pieces. Set aside.
2 In a large saucepan combine vegetables, broth, and Cajun seasoning. Bring to boiling; reduce heat. Simmer, covered, for 3 to 5 minutes or until vegetables are crisp-tender. Stir in fish and undrained tomatoes. Return to boiling; reduce heat. Simmer, covered, for 2 to 3 minutes more or until fish flakes easily when tested with a fork.
nutrition facts per serving: 157 cal., 2 g total fat (0 g sat. fat), 35 mg chol., 968 mg sodium, 12 g carb., 3 g dietary fiber, 21 g protein.
prep: 30 minutes slow cook: 6 to 8 hours (low) or 3 to 4 hours (high) + 15 minutes (high)
makes: 6 servings
Ginger, jerk seasoning, lime, and garlic turn simple white fish into a tropical delight. This lively combo is easy to throw into the slow cooker anytime.
2 pounds sweet potatoes, peeled and coarsely chopped
11⁄4 cups chopped red sweet pepper (1 large)
1⁄2 cup chopped onion (1 medium)
1 tablespoon grated fresh ginger
1⁄2 teaspoon finely shredded lime zest
1 tablespoon lime juice
1 teaspoon Jamaican jerk seasoning
2 cloves garlic, minced
2 14-ounce cans chicken broth
1 14.5-ounce can diced tomatoes, undrained
1 pound fresh or frozen firm white fish
2 tablespoons snipped fresh cilantro
1 In a 4- to 5-quart slow cooker combine sweet potatoes, sweet pepper, onion, ginger, lime zest, lime juice, jerk seasoning, and garlic. Pour broth and undrained tomatoes over all.
2 Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
3 Thaw fish, if frozen. Cut into 1-inch pieces. If using low-heat setting, turn to high-heat setting. Stir in fish. Cover and cook about 15 minutes more or until fish flakes easily when tested with a fork. Sprinkle each serving with cilantro.
nutrition facts per serving: 232 cal., 5 g total fat (1 g sat. fat), 45 mg chol., 792 mg sodium, 29 g carb., 4 g dietary fiber, 17 g protein.
prep: 30 minutes cook: 22 minutes
makes: 4 servings
Lemongrass infuses a refreshing citrusy flavor in this hot-and-sour soup, which also receives a flavor boost from hot chiles and fresh basil. Look for fresh or frozen lemongrass at Asian markets or in some gourmet grocery stores.
12 ounces fresh or frozen peeled and deveined shrimp (tails intact, if desired)
1 14-ounce can reduced-sodium chicken broth
23⁄4 cups water
2 lemongrass stalks (white part only), cut into 1⁄2-inch-thick slices
2 jalapeño peppers, halved lengthwise and seeded*
1 cup stemmed and sliced fresh shiitake and/or button mushrooms or 1⁄2 of a 15-ounce can whole straw mushrooms, drained
1 cup chopped red sweet pepper (1 large)
1 cup sliced carrot (2 medium)
2 tablespoons lime juice
2 tablespoons rice vinegar or white wine vinegar
2 teaspoons packed brown sugar
2 teaspoons bottled fish sauce
1⁄4 cup slivered fresh basil
1 Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Set aside.
2 In a large saucepan combine broth and the water. Bring to boiling. Add lemongrass and chile peppers. Return to boiling; reduce heat. Simmer, covered, for 10 minutes. Using a slotted spoon, remove lemongrass and chile peppers; discard.
3 Stir mushrooms, sweet pepper, carrot, lime juice, rice vinegar, brown sugar, and fish sauce into liquid in saucepan. Bring to boiling; reduce heat. Simmer, covered, for 10 to 15 minutes or until vegetables are crisp-tender. Add shrimp. Cook, covered, for 2 to 4 minutes more or until shrimp are opaque. Sprinkle each serving with basil.
nutrition facts per serving: 146 cal., 2 g total fat (0 g sat. fat), 129 mg chol., 623 mg sodium, 11 g carb., 2 g dietary fiber, 20 g protein.
*note: See tip on handling chile peppers.
start to finish: 30 minutes
makes: 4 servings
The sweet essence of fresh fennel blends nicely with fish, tomatoes, garlic, and onion in this classic French soup.
8 ounces fresh or frozen skinless haddock, grouper, or halibut fillets
1 fennel bulb
3 cups vegetable broth or chicken broth
1 cup finely chopped onion (1 large)
1 cup cubed yellow summer squash (1 small)
1 cup dry white wine
3 cloves garlic, minced
1 teaspoon finely shredded orange zest or lemon zest
2 cups chopped tomatoes or one 14.5-ounce can diced tomatoes, undrained
2 tablespoons snipped fresh thyme
1 Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 1-inch pieces; set aside.
2 Cut off and discard upper stalks of fennel. Remove any wilted outer layers; cut off and discard a thin slice from fennel base. Wash fennel; cut in half lengthwise and thinly slice.
3 In a large saucepan combine fennel slices, broth, onion, squash, wine, garlic, and orange zest. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Stir in fish, undrained tomatoes, and thyme; cook about 3 minutes more or until fish flakes easily when tested with a fork.
nutrition facts per serving: 165 cal., 1 g total fat (0 g sat. fat), 32 mg chol., 798 mg sodium, 17 g carb., 4 g dietary fiber, 13 g protein.
prep: 30 minutes cook: 47 minutes
makes: 6 servings
Swiss chard, a member of the beet family, has dark green leaves and reddish celerylike stalks. The vitamin-rich vegetable tastes bitter in the raw form and milder when cooked in soups like this.
1 pound fresh or frozen medium shrimp in shells
3 tablespoons olive oil
4 russet potatoes, peeled and cut into 1⁄4-inch cubes
1 cup shredded carrot (2 medium)
1 tablespoon tomato paste
4 14-ounce cans reduced-sodium chicken broth
12 ounces Swiss chard, stems removed and cut into 1⁄2-inch strips (about 6 cups)
3⁄4 cup Arborio rice
1 tablespoon snipped fresh oregano
1⁄4 teaspoon salt
1⁄8 teaspoon ground black pepper
1 Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact, if desired. Cut shrimp in half lengthwise. Rinse shrimp; pat dry with paper towels. Set aside.
2 In a Dutch oven heat oil over medium-high heat. Add potatoes; cook about 10 minutes or until potatoes start to brown, stirring occasionally.
3 Stir in carrot; cook and stir about 3 minutes or until carrot is wilted. Stir in tomato paste; cook and stir for 1 minute. Add broth. Bring to boiling; reduce heat. Simmer, covered, for 30 minutes.
4 Stir in Swiss chard and rice. Simmer, covered, about 15 minutes or just until rice is tender. Stir in shrimp, oregano, salt, and pepper. Simmer, covered, for about 2 minutes or until shrimp are opaque.
nutrition facts per serving: 304 cal., 8 g total fat (1 g sat. fat), 86 mg chol., 954 mg sodium, 40 g carb., 3 g dietary fiber, 19 g protein.
prep: 35 minutes stand: 45 minutes cook: 15 minutes
makes: 8 servings
Add unique flavor to this soup by substituting white wine for some of the steaming liquid for the mussels. Watch the pot carefully because the tender, sweet morsels only need to cook for a short time.
2 pounds mussels in shells
1 14-ounce can reduced-sodium chicken broth
11⁄2 cups water
1 tablespoon olive oil
1 cup finely chopped leek (3 medium)*
2 cloves garlic, minced
1⁄4 teaspoon saffron threads or 1⁄8 teaspoon ground turmeric
1⁄4 teaspoon ground black pepper
1 cup fat-free half-and-half
1 tablespoon finely shredded fresh basil
1 Scrub live mussels under cold running water. Using your fingers, pull out the beards that are visible between the shells. In a very large bowl combine 4 quarts (16 cups) cold water and 1⁄3 cup salt. Add mussels; soak for 15 minutes. Drain in a colander. Rinse mussels, discarding water. Repeat soaking, draining, and rinsing two more times. Rinse well.
2 In a Dutch oven combine broth and the 11⁄2 cups water; bring to boiling. Add mussels; reduce heat. Simmer, covered, for 5 to 7 minutes or until shells open and mussels are cooked through. Discard any mussels that do not open. Using a slotted spoon, remove mussels from steaming liquid; set aside until cool enough to handle.
3 Line a sieve with 100-percent-cotton cheesecloth. Strain cooking liquid into a large bowl; discard solids. Set liquid aside. Remove meat from mussel shells; discard shells. Set aside.
4 In a large saucepan heat oil over medium heat. Add leek and garlic; cook for 3 to 5 minutes or until tender. Stir in reserved cooking liquid, saffron, and pepper. Bring to boiling; reduce heat. Boil gently about 15 minutes or until reduced to 3 cups. Stir in half-and-half; heat through.
5 Just before serving, stir mussels into soup. Sprinkle each serving with basil.
nutrition facts per serving: 79 cal., 4 g total fat (1 g sat. fat), 16 mg chol., 456 mg sodium, 7 g carb., 0 g dietary fiber, 3 g protein.
*note: See tip on cleaning leeks.
prep: 35 minutes stand: 20 minutes chill: Up to 2 hours cook: 25 minutes
makes: 6 servings
Serve a seafood stew loaded with fish, shrimp, beans, and corn. Accompany it with garlic toasts and a bright lemon-dressed salad to accent the fresh flavor of the seafood.
1 pound fresh or frozen firm white fish (such as orange roughy or cod), cut into 1-inch pieces
1 pound fresh or frozen monkfish, cut into 1-inch pieces
8 ounces fresh or frozen medium shrimp
2 dried pasilla chile peppers
Boiling water
1 teaspoon salt
3⁄4 teaspoon chili powder
4 teaspoons olive oil
1 large onion, chopped
1 cup frozen whole-kernel corn
1 tablespoon bottled minced garlic (6 cloves)
1 15-ounce can cannellini (white kidney) beans, rinsed and drained
1 14.5-ounce can diced tomatoes, undrained
1 8-ounce bottle clam juice
1 cup dry white wine
1 cup water
2 tablespoons canned diced green chiles
1 avocado, pitted, peeled, and chopped (optional)
1⁄3 cup snipped fresh cilantro (optional)
1 Thaw fish and shrimp, if frozen. Peel and devein shrimp. Rinse fish and shrimp; pat dry with paper towels.
2 In a small bowl combine pasilla chile peppers and enough boiling water to cover. Let stand for 20 minutes. Remove chile peppers with a slotted spoon, reserving 1⁄4 cup of the soaking liquid. Remove seeds and stems from chile peppers and discard. In a blender combine chile peppers and reserved liquid. Cover and blend until smooth. Set aside.
3 Meanwhile, in a large, shallow bowl, combine fish and shrimp. In a small bowl combine 1⁄2 teaspoon of the salt and chili powder; sprinkle over fish.
4 In a 4-quart nonstick Dutch oven heat 2 teaspoons of the oil over medium-high heat. Add half of the fish and half of the shrimp; cook about 4 minutes or just until done, gently turning mixture with a spatula occasionally. Transfer with a slotted spatula to a clean bowl. Repeat with remaining seafood (add additional oil, if necessary). Chill bowl of seafood until needed (up to 2 hours).
5 In same Dutch oven heat remaining 2 teaspoons oil. Add onion, frozen corn, and garlic; cook for 3 minutes, stirring occasionally. Stir in pureed chile mixture, beans, undrained tomatoes, clam juice, wine, the 1 cup water, green chiles, and remaining 1⁄2 teaspoon salt. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Add seafood. Simmer, uncovered, for 5 minutes more. If desired, serve with avocado and cilantro.
nutrition facts per serving: 285 cal., 6 g total fat (1 g sat. fat), 74 mg chol., 774 mg sodium, 23 g carb., 5 g dietary fiber, 32 g protein.
jambalaya
prep: 25 minutes cook: 20 minutes
makes: 6 servings
Jambalaya is a classic Cajun stew made with shrimp, sausage, and plenty of seasonings. If you’ve never had it, try this simple recipe.
1 pound fresh or frozen peeled and deveined shrimp
2 tablespoons vegetable oil
1⁄2 cup chopped onion (1 medium)
1⁄3 cup chopped celery
1⁄4 cup chopped green sweet pepper
2 cloves garlic, minced
2 cups chicken broth
1 14.5-ounce can diced tomatoes, undrained
8 ounces andouille or kielbasa sausage, halved lengthwise and cut into 1⁄2-inch slices
3⁄4 cup long-grain rice
1 teaspoon dried thyme, crushed
1⁄2 teaspoon dried basil, crushed
1⁄4 teaspoon ground black pepper
1⁄4 teaspoon cayenne pepper
1 bay leaf
4 ounces cooked boneless ham, cut into bite-size cubes (1 cup)
1 Thaw shrimp, if frozen. Set aside.
2 In a 12-inch skillet heat oil over medium heat. Add onion, celery, sweet pepper, and garlic; cook and stir for 5 minutes. Stir in broth, undrained tomatoes, sausage, rice, thyme, basil, black pepper, cayenne pepper, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes. Stir in shrimp. Return to boiling; reduce heat. Simmer, covered, about 5 minutes more or until shrimp turn opaque and rice is tender. Stir in ham; heat through. Discard bay leaf.
nutrition facts per serving: 416 cal., 20 g total fat (6 g sat. fat), 154 mg chol., 1199 mg sodium, 27 g carb., 1 g dietary fiber, 30 g protein.
start to finish: 50 minutes
makes: 6 servings
A symbol of Creole cooking, gumbo is ubiquitous in homes and restaurants across Louisiana. Here, rice adds extra body and red and black pepper add the heat. If you prefer a less spicy soup, omit the cayenne pepper.
1 pound fresh or frozen medium shrimp
8 ounces bulk hot Italian sausage
11⁄2 cups chopped green sweet pepper (1 large)
1 cup chopped onion (1 large)
1 cup thinly sliced celery (2 stalks)
2 14.5-ounce cans reduced-sodium stewed tomatoes, undrained
1 14-ounce can reduced-sodium chicken broth
3 cloves garlic, minced
1 teaspoon paprika
1⁄4 teaspoon ground black pepper
1⁄8 to 1⁄4 teaspoon cayenne pepper
1 cup instant white rice
1 Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry with paper towels. Set aside.
2 In a large saucepan cook sausage, sweet pepper, onion, and celery until sausage is brown, stirring to break up sausage as it cooks. Drain fat.
3 Add undrained tomatoes, broth, garlic, paprika, black pepper, and cayenne pepper to sausage mixture. Return to boiling; reduce heat. Simmer, covered, for 10 minutes. Add shrimp; cover and cook about 4 minutes more or until shrimp are opaque. Remove from heat. Stir in rice. Cover and let stand for 5 minutes.
nutrition facts per serving: 338 cal., 14 g total fat (5 g sat. fat), 144 mg chol., 971 mg sodium, 28 g carb., 4 g dietary fiber, 24 g protein.
classic oyster stew
start to finish: 25 minutes
makes: 10 servings
The tasty juices called the oyster’s “liquor” add a tantalizing smell and flavor to this rich and creamy stew. The key here is to cook the oysters gently until they’re nice and tender; when the edges begin to curl, they’ve had enough heat.
1 pint (about 3 dozen) shucked oysters, undrained (about 1 pound)
4 cups whole milk
2 cups whipping cream
7 tablespoons unsalted butter
1 cup finely chopped yellow onion (1 large)
1⁄2 cup finely chopped celery (1 stalk)
3⁄4 teaspoon kosher salt
3 tablespoons all-purpose flour
Ground black pepper
Pinch cayenne pepper
Snipped fresh parsley
1 Drain oysters, reserving liquor. Remove any shell pieces. Set oysters and liquor aside.
2 In medium saucepan heat milk and cream just to simmering; keep warm.
3 In Dutch oven melt 4 tablespoons of the butter over medium heat until bubbling. Add onion, celery, and 1⁄2 teaspoon of the salt, stirring well to coat in butter; cook slowly, stirring often, about 10 minutes or until onion is tender and translucent. Sprinkle flour over vegetable mixture; cook for 2 minutes more, stirring well to blend in the flour. Slowly whisk in hot milk-cream mixture. Bring mixture back to a low simmer, stirring occasionally.
4 Meanwhile, in a 12-inch nonstick skillet melt remaining 3 tablespoons butter over medium heat until bubbling. Add drained oysters in a single layer. Sprinkle with remaining 1⁄4 teaspoon salt and a few grinds of black pepper. Cook just until oysters begin to curl around the edges and gills are slightly exposed. Transfer oysters to the milk mixture in Dutch oven. Turn off heat under Dutch oven.
5 Add oyster liquor to hot skillet; cook 2 to 3 minutes, until boiling. Immediately transfer to Dutch oven; stir. Stir in cayenne pepper. Cover and let stand for 10 minutes. Sprinkle each serving with parsley.
nutrition facts per serving: 342 cal., 30 g total fat (18 g sat. fat), 121 mg chol., 303 mg sodium, 11 g carb., 0 g dietary fiber, 8 g protein.
start to finish: 30 minutes
makes: 4 servings
This Italian-style fish stew is often served over crostini or toast. Or if you like, sprinkle each serving with garlic-flavored croutons.
8 ounces fresh or frozen skinless cod or sea bass fillets
6 ounces fresh or frozen peeled and deveined shrimp
1⁄3 cup chopped onion
1 cup sliced celery (2 stalks)
1 clove garlic, minced
2 teaspoons olive oil
1 cup reduced-sodium chicken broth
1⁄4 cup dry white wine or reduced-sodium chicken broth
1 14.5-ounce can no-salt-added diced tomatoes, drained
1 8-ounce can no-salt-added tomato sauce
1 teaspoon dried oregano, crushed
1⁄4 teaspoon salt
1⁄8 teaspoon ground black pepper
1 tablespoon snipped fresh parsley
1 Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 11⁄2-inch pieces. Cut shrimp in half lengthwise. Cover and chill fish and shrimp until needed.
2 In large saucepan, cook onion, celery, and garlic in hot oil until tender. Carefully stir in broth and wine. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in drained tomatoes, tomato sauce, oregano, salt, and pepper. Return to boiling; reduce heat. Simmer, covered, for 5 minutes.
3 Gently stir in fish and shrimp. Return just to boiling; reduce heat to low. Simmer, covered, for 3 to 5 minutes or until fish flakes easily with a fork and shrimp are opaque. Sprinkle with parsley.
nutrition facts per serving: 165 cal., 4 g total fat (1 g sat. fat), 87 mg chol., 459 mg sodium, 12 g carb., 2 g dietary fiber, 19 g protein.
Visit your local seafood market or shop around to find the best fresh fish selection. Fish should smell like the ocean and not fishy. When buying fillets, choose those that are springy to the touch and have firm, translucent flesh without tears or blemishes.
start to finish: 55 minutes oven: at 425°F
makes: 6 servings
When only skin-on salmon fillets are available, bake as directed, skin sides down. When done, use a large spatula to lift the fillets from the skins; discard skins.
3 6-ounce fresh or frozen skinless salmon fillets
2 medium red sweet peppers, halved lengthwise and seeded
1 medium sweet onion, cut in 1⁄2-inch slices
1 jalapeño pepper, halved lengthwise and seeded*
1 to 2 teaspoons chili powder
1⁄2 teaspoon salt
2 14.5-ounce cans reduced-sodium chicken broth
1 14.5-ounce can no-salt-added diced tomatoes or diced fire-roasted tomatoes, undrained
Ground black pepper
3⁄4 cup chopped tomato (1 large)
2 tablespoons coarsely chopped fresh Italian parsley
1 medium avocado, pitted, peeled, and sliced
Chili powder
1 Thaw salmon, if frozen. Preheat oven to 425°F. Place sweet peppers, onion, and chile pepper, cut sides down, on a foil-lined baking sheet. Roast for 20 to 25 minutes or until vegetables are charred and very tender. Bring foil up around vegetables and fold edges together to enclose. Let stand about 15 minutes or until cool enough to handle.
2 Meanwhile, grease a shallow baking pan; set aside. Rinse salmon; pat dry with paper towels. Sprinkle with 1 to 2 teaspoons chili powder and 1⁄2 teaspoon salt. Place salmon in prepared baking pan, tucking under any thin edges. Bake for 4 to 6 minutes per 1⁄2-inch thickness or until salmon flakes easily when tested with a fork. Remove from oven; cover and keep warm.
3 Using a sharp knife, loosen edges of skins from peppers; gently pull off skins in strips and discard. Coarsely chop peppers and onion; transfer to a large saucepan. Add broth and undrained tomatoes. Bring to boiling, stirring occasionally. Remove from heat. Season to taste with salt and black pepper. Stir in chopped tomato and parsley.
4 Ladle soup into bowls. Break salmon into pieces and divide among bowls. Top with avocado and sprinkle with chili powder.
nutrition facts per serving: 218 cal., 9 g total fat (1 g sat. fat), 47 mg chol., 606 mg sodium, 14 g carb., 3 g dietary fiber, 20 g protein.
*note: See tip on handling chile peppers.
prep: 20 minutes cook: 20 minutes
makes: 8 servings
Lemon and dill bring fresh and lively flavors to this warming chowder. To speed preparation, substitute a 15-ounce can of canned salmon for the fresh and omit the poaching step.
1 pound fresh skinless salmon fillets
11⁄2 cups water
2 14-ounce cans vegetable broth or 31⁄2 cups vegetable stock
2 cups frozen whole small onions or 1⁄2 cup frozen chopped onion
21⁄2 cups cubed red-skinned potato (3 medium)
1 tablespoon snipped fresh dill or 1⁄2 teaspoon dried dill
1 teaspoon finely shredded lemon zest
1⁄2 teaspoon salt
1⁄2 teaspoon ground black pepper
21⁄2 cups whole milk, half-and-half, or light cream
2 tablespoons cornstarch
1 10-ounce package frozen cut asparagus, thawed and well-drained, or 2 cups cut-up trimmed fresh asparagus
Fresh dill sprigs (optional)
1 Rinse salmon; pat dry with paper towels. To poach salmon, in a large skillet bring the water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until fish flakes easily when tested with a fork. Remove salmon from skillet; discard poaching liquid. Flake salmon into 1⁄2-inch pieces; set aside.
2 Meanwhile, in a large pot combine broth, onions, potato, snipped dill, lemon zest, salt, and pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes or until vegetables are tender, stirring occasionally.
3 In a large screw-top jar combine milk and cornstarch. Cover and shake well; stir into soup. Stir in asparagus; cook and stir until soup is slightly thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in salmon; heat through. If desired, garnish with fresh dill sprigs.
nutrition facts per serving: 235 cal., 10 g total fat (3 g sat. fat), 39 mg chol., 609 mg sodium, 19 g carb., 2 g dietary fiber, 16 g protein.
start to finish: 30 minutes
makes: 8 servings
When choosing poblano chiles for this soup, go for the ones with the darkest color—they will be the sweetest.
1⁄4 cup butter
2 poblano peppers, seeded and chopped*
3⁄4 cup chopped red sweet pepper (1 medium)
1⁄2 cup chopped onion (1 medium)
2 cloves garlic, minced
1⁄4 cup all-purpose flour
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper
1 14.5-ounce can chicken broth
2 cups milk
11⁄2 cups shredded asadero cheese or Monterey Jack cheese (6 ounces)
1 6.5-ounce can lump crabmeat, drained, or 8 ounces fresh lump crabmeat, picked over and cut into bite-size pieces
1 recipe Fresh Tomato Salsa
Crisp Tortilla Strips (optional)
1 In a large saucepan melt butter over medium heat. Add chile peppers, sweet pepper, onion, and garlic; cook until tender, stirring occasionally. Stir in flour, salt, and black pepper. Gradually stir in broth; cook and stir until mixture is thickened and bubbly. Cook and stir for 1 minute more.
2 Reduce heat to medium-low. Stir in milk and cheese; cook and stir for 3 to 5 minutes or until cheese is melted. Stir in crabmeat; heat through.
3 Top each serving with Fresh Tomato Salsa. If desired, serve with Crisp Tortilla Strips.
nutrition facts per serving: 203 cal., 12 g total fat (8 g sat. fat), 60 mg chol., 664 mg sodium, 11 g carb., 1 g dietary fiber, 14 g protein.
*note: See tip on handling chile peppers.
fresh tomato salsa: In a small bowl stir together 3 roma tomatoes, seeded and chopped; 1 green onion, thinly sliced; 1 tablespoon snipped fresh cilantro; 2 teaspoons lime juice; and 1 teaspoon finely chopped jalapeño pepper*. Season to taste with salt and ground black pepper.
crisp tortilla strips: Preheat oven to 350°F. Roll up each flour tortilla; slice crosswise, which will result in long, thin strips. Lightly coat tortilla strips with nonstick cooking spray and spread on a baking sheet. Bake about 5 minutes or until golden. Cool.
prep: 35 minutes slow cook: 8 to 10 hours (low) or 4 to 5 hours (high) + 20 minutes (high)
makes: 8 servings
To tailor the spiciness of this smooth and silky soup, start with 2 tablespoons of the red curry paste, taste, and add more if desired. For an equally good vegetarian soup, omit the shrimp and use vegetable broth.
8 cups cubed butternut squash (about 31⁄2 pounds)
2 14.5-ounce cans reduced-sodium chicken broth
1 tablespoon butter
1⁄2 teaspoon salt
1 12-ounce can (11⁄2 cups) evaporated fat-free milk
2 to 3 tablespoons Thai red curry paste
1 pound peeled and deveined medium fresh shrimp, halved lengthwise
Water (optional)
1 In a 4- to 5-quart slow cooker combine squash, broth, butter, and salt.
2 Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
3 Stir evaporated milk and curry paste into mixture in cooker. Using an immersion blender, carefully blend soup. Stir in shrimp.
4 If using low-heat setting, turn cooker to high-heat setting. Cover and cook about 20 minutes more or until shrimp are opaque.
5 To serve, if desired, thin soup with a little water.
nutrition facts per serving: 187 cal., 3 g total fat (1 g sat. fat), 90 mg chol., 660 mg sodium, 20 g carb., 3 g dietary fiber, 16 g protein.
start to finish: 35 minutes
makes: 4 servings
This spectacular shrimp and vegetable soup turns into an egg drop soup when a beaten egg is added at the end of cooking. To achieve nice strands of egg, stir the egg slowly into the broth mixture.
12 ounces fresh or frozen shrimp in shells
4 ounces fresh shiitake mushrooms, stems removed and sliced, or button mushrooms, sliced
1 tablespoon vegetable oil
2 14-ounce cans chicken broth
1⁄4 cup rice vinegar or white vinegar
2 tablespoons soy sauce
1 teaspoon sugar
1 teaspoon grated fresh ginger or 1⁄4 teaspoon ground ginger
1⁄2 teaspoon ground black pepper
1 tablespoon cornstarch
1 tablespoon cold water
1⁄2 cup frozen peas
1⁄2 cup shredded carrot (1 medium)
2 tablespoons thinly sliced green onion (1)
1 egg, lightly beaten
1 Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry with paper towels. Set aside. In a large saucepan cook and stir mushrooms in hot oil until tender. Add broth, vinegar, soy sauce, sugar, ginger, and pepper. Bring to boiling; reduce heat. Simmer, covered, for 2 minutes. Stir in shrimp. Return to boiling; reduce heat. Simmer, covered, for 1 minute more.
2 Stir together cornstarch and the cold water. Stir into chicken broth mixture; cook and stir until slightly thickened and bubbly. Cook and stir for 2 minutes more. Stir in peas, carrot, and green onion. Pour egg into soup in a steady stream, stirring a few times to create shreds.
nutrition facts per serving: 212 cal., 7 g total fat (1 g sat. fat), 184 mg chol., 1430 mg sodium, 13 g carb., 2 g dietary fiber, 22 g protein.