MARITIME 



MORSELS 



to determine the individual amount 

 consumed. 



Seafood is low in calories and sodium. 

 Most fish have fewer than 100 calories per 

 serving, and shellfish are similar. Fish 

 generally contain less than 100 mg of 

 sodium. Shellfish are also low in sodium, 

 containing from 150 to 300 mg. 



People often ask, "Isn't seafood high in 

 sodium because it comes from salty water?" 

 Fresh seafood has very little sodium, but we 

 often change that by adding too much salt in 

 preparation. Canned, smoked and pickled 

 seafoods usually are higher in sodium 

 because salt is added during processing. 



Fish and shellfish contain top-quality 

 protein. One serving contains about half the 

 protein needed daily. 



Seafood is also rich in some B 

 vitamins as well as some minerals, which 

 vary among species. 



Composition varies depending upon 

 size, season, sex, location and feeding 

 habits. 



For a healthy heart — and for other 

 nutritional reasons — eat seafood. 



Baked Salmon with 

 Sour Cream and Dill 



• 1 2-pound skinless, boneless salmon filet 

 2 tablespoons margarine or butter, melted 



• 1 tablespoon fresh lemon juice 



• 2 tablespoons minced onion 

 ' 1 cup light sour cream 



• 2 tablespoons liquid egg substitute 



• 1 tablespoon minced, fresh dill or 

 1 teaspoon dried 



1/4 teaspoon freshly ground white pepper 



• 1 teaspoon grated lemon zest 



Place salmon in greased baking dish. 

 Brush with margarine or butter. Mix lemon 

 juice and onion and spread over fish. Bake 

 at 400 F for 20 minutes. 



Meanwhile, mix sour cream with egg, 

 dill and pepper. Spread on fish. Continue 

 baking for 5 minutes, or until fish flakes 

 easily when tested with a fork. Sprinkle with 

 lemon zest before serving. Serves 6 to 8. 



Braised Fresh Tuna 



• 4 tuna steaks 



• 1/4 cup margarine or butter 



• 1/2 cup chopped onion 



• 1 tablespoon flour 



• 1 cup dry white wine 



• 1/2 cup tomato puree 



• salt 



• freshly ground black pepper 



• 1 cup thinly sliced fresh mushrooms 



• 1/4 cup finely chopped fresh parsley 



• 2 tablespoons sugar 



Melt margarine in large pan. Brown 

 tuna on both sides. Remove from pan and 

 set aside. Add onions to pan and cook until 

 lightly colored. Stir in flour and brown until 

 medium. Add wine, tomato puree and sugar. 

 Sprinkle with salt and pepper. 



Lightly salt and pepper the tuna. Place 

 in the sauce. Bake at 350 for 20 minutes or 

 until done. 



At this point, depending upon the 

 thickness of the sauce, do one of the 

 following: 



1. If sauce is thick enough, add the 

 mushrooms and cook for 5 more minutes. 



2. If sauce is not thick enough, remove 

 tuna (when done) and place on serving 

 platter. Reduce sauce until desired thick- 

 ness. Add mushrooms and cook 5 more 

 minutes. Sprinkle with parsley. Pour sauce 

 over fish. Serves 4. 



Sauteed Tuna Steaks 

 with Tarragon 



• 4 tuna steaks, about l-inch thick 



• 2/3 cup dry white wine 



• 1 tablespoon finely chopped fresh tarragon 



• 1/4 cup margarine or butter 



• salt 



• freshly ground white pepper 



Blend wine and tarragon. Lightly salt 

 and pepper fish. Melt margarine in large 

 skillet. Add steaks and brown on both sides. 

 Spoon tarragon and wine over steaks as they 

 cook. Cook 10 to 15 minutes or until done. 

 Place fish on a serving platter and pour 

 remaining wine mixture. Serves 4. 



Baked Oysters 

 with Fine Herbs 



• 3 dozen select oysters 



• 1/4 pound margarine or butter, softened 



• 3/4 cup green onions, including tops, 

 finely chopped 



• 1/4 cup finely chopped fresh parsley 



• 1/4 cup finely chopped fresh tarragon, 

 or 4 teaspoons dried 



• 1/4 cup fresh cracker crumbs 



• 2 teaspoons fresh lemon juice 



• rock salt 



Shuck oysters and place the deep half 

 of the shells level on a bed of rock salt on 

 baking pan. Mix together margarine, 

 onions, parsley, tarragon, crumbs and 

 lemon juice. Divide evenly over oysters. 

 Broil about 4 inches from heat until desired 

 doneness, 3 to 8 minutes. Serves 6. 



Charcoal-Grilled 

 Marinated Shrimp 



• 11/2 pounds medium or large shrimp, 

 peeled, with tails left on 



• 2 tablespoons fresh lime juice 



• 3/4 teaspoon freshly ground black pepper 



• 1/2 teaspoon salt 



• 1/8 teaspoon dill weed 



• 1/4 teaspoon sugar 



• 1/2 teaspoon ground cumin 



• 1/2 teaspoon basil 



• 1 1/2 teaspoons pressed garlic 



• 2 teaspoons finely chopped onion tops 



• 1 tablespoon vegetable oil 



In wide, shallow dish combine lime 

 juice, pepper, salt, dill, sugar, cumin, basil, 

 garlic, onion and oil. Mix thoroughly. Lay 

 shrimp flat in mixture and marinate in 

 refrigerator for 20 to 30 minutes, turning 

 once. Remove shrimp from marinade and 

 thread on skewers or place in hinged wire 

 grill. Cook about 4 inches over medium 

 coals, about 6 to 7 minutes on each side. 

 Serves 6. □ 



Joyce Taylor is compiling a book of 

 her Sea Grant seafood education materials. 



22 WINTER 2001 



