Recipes

There may be many fish in the sea, but few are as rich in protein, vitamin D and omega-3 fatty acids as this flaky pink fillet. Or as delicious.

Made this for my family and everyone loved it. Quick, simple and inexpensive. Best of all it was healthy. Can't wait to grill the salmon as soon as the snow melts.

active: 30 min / total: 30 min / serves: 4

1 lb new red potatoes (about 12)

Kosher salt and black pepper

1/2 small head savoy cabbage, sliced

4 scallions, sliced

1 Tbsp prepared horseradish

1 Tbsp white wine vinegar

2 Tbsp plus 1 tsp olive oil

1 1/4 lb skinless salmon fillet,

cut into 4 pieces

1. Place the potatoes in a medium saucepan. Add enough cold water to cover and bring to a boil. Add 1 tsp salt, reduce heat and simmer covered for 10 minutes. Add the cabbage and simmer until the potatoes and cabbage are just tender, 5 to 8 minutes more. Drain and run under cold water to cool slightly. Cut the potatoes in half. Transfer the cabbage and potatoes to a large platter. Cover with foil.

2. Meanwhile, in a small bowl, combine the scallions, horseradish, vinegar, 2 Tbsp of the oil, 1/4 tsp salt and 1/8 tsp pepper.

3. Heat the remaining tsp oil in a large nonstick skillet over medium-high heat. Season the salmon with 1/2 tsp salt and 1/4 tsp pepper, and cook until opaque throughout, 3 to 4 minutes per side. serve the salmon on top of cabbage and potatoes, and drizzle with vinaigrette.

Per serving: 416 cal, 36g pro, 24g car, 3g fiber, 18g fat (3g sat fat), 90mg chol, 524mg sod.

Made this recipe this weekend. Delish. I substituted Cod for the Monkfish and I used canned crabmeat (Chicken of the Sea) instead of Lumb Crabmeat from the Fish Department. Saved about $10.00 of the Crabmeat and about $12.00 on the Fish.

This recipe was more than what I usually spend on dinner for my family. Total cost was about $25.00. It was worth every penny. If we got take-out pizza it would have cost about the same.

Ingredients

1 pound large shrimp (32 to 36 per pound), peeled and deveined (save shells for stock)

1/2 pound scallops

1/2 pound monkfish

1/2 pound fresh lump crabmeat, picked over to remove shells

1/4 pound unsalted butter

1 cup peeled and medium-diced carrots (4 carrots)

1/2 cup medium-diced yellow onion (1 onion)

1 cup medium-diced celery (3 stalks)

1 cup medium-diced small white or red potatoes

1/2 cup corn kernels, fresh or frozen

1/4 cup all-purpose flour

1 recipe Seafood Stock (see recipe)

1 1/2 tablespoons heavy cream (optional)

2 tablespoons minced parsley

Salt and freshly ground black pepper to taste

Directions

Cut the shrimp, scallops, and monkfish into bite-sized pieces and place them in a bowl with the crabmeat.

In a heavy-bottomed pot, melt the butter; add the carrots, onions, celery, potatoes, and corn and saute over medium-low heat for 15 minutes, or until the potatoes are barely cooked, stirring occasionally. Add the flour; reduce the heat to low and cook, stirring often, for 3 minutes. Add the Seafood Stock and bring to a boil. Add the seafood; reduce the heat and simmer, uncovered, for 7 to 10 minutes, until the fish is just cooked. Add the heavy cream, if desired, and the parsley. Add salt and pepper to taste, and serve.

Seafood Stock:

2 tablespoons good olive oil

Shells from 1 pound large shrimp

2 cups chopped yellow onions (2 onions)

2 carrots, unpeeled and chopped

3 stalks celery, chopped

2 garlic cloves, minced

1/2 cup good white wine

1/3 cup tomato paste

1 tablespoon kosher salt

1 1/2 teaspoons freshly ground black pepper

10 sprigs fresh thyme, including stems

Warm the oil in a stockpot over medium heat. Add the shrimp shells, onions, carrots, and celery and saute for 15 minutes, or until lightly browned. Add the garlic and cook 2 more minutes. Add 1 1/2 quarts of water, the white wine, tomato paste, salt, pepper, and thyme. Bring to a boil, then reduce the heat and simmer for 1 hour. Strain through a sieve, pressing the solids. You should have approximately 1 quart of stock. You can make up the difference with water or wine if you need to.