MARITIM E 



MORSELS 



throw away the frying pan and forget 

 drenching your catch in rich butter or 

 cream sauces. Instead, bake, broil, steam 

 or grill your ocean catch, and use herbs, 

 spices, vegetables, fruit juices or wine to 

 add extra flavor. 



Healthful Recipes* 



Baked Grouper Fillets 

 with Mushrooms 



• 1 1/2 pounds grouper (skinless) 

 or other lean fillets 



• 1 medium onion, sliced 



• 1 cup sliced fresh mushrooms 



• 2 tablespoons chopped fresh 

 parsley 



• 2 tablespoons tarragon wine vinegar 



• 2 tablespoons olive oil 



• 1 teaspoon dried dill 



• white pepper 



• bay leaves 



Combine onion, mushrooms, 

 parsley, vinegar, oil and dill. Place half 

 of mixture in baking pan. Place fillets on 

 top of mixture. Sprinkle with pepper and 

 place half a small bay leaf on each fillet. 



Top with remaining mushroom 

 mixture. Cover and bake at 425 F for 10 

 minutes. Remove cover and continue 

 baking 10 to 15 minutes or until fish 

 flakes easily when tested with a fork. 

 Remove bay leaves before serving. 

 Serves 4 to 5. 



Fillets in Curry Sauce 



• 2 pounds snapper, trout 

 or other lean fillets 



• white pepper 



• 1 cup canned tomatoes, chopped 



• 1/2 cup thinly sliced green onions 



• 1/4 cup skim milk 



• 2 teaspoons cornstarch 



• 2 teaspoons finely chopped fresh 

 parsley 



• 2 cloves garlic, pressed 



• 2 teaspoons curry powder 

 (or more to taste) 



• 1/2 teaspoon dried basil leaves 



Sprinkle fish with pepper. Place in 

 baking dish. Layer tomatoes and green 

 onions over fish. In bowl, combine milk 

 and cornstarch, stirring until dissolved. 

 Add remaining ingredients; mix well. 

 Pour mixture over fish. Bake uncovered 

 at 400 F for 15 to 20 minutes or until 

 fish flakes easily when tested with a 

 fork. Serves 6. 



Indonesian Grilled Shrimp 



• 2 pounds shrimp, peeled 



• 2 tablespoons fresh lemon juice 



• 1 tablespoon fresh lime juice 



• 1/4 teaspoon cayenne pepper 



• 1/2 teaspoon ground coriander 



• 3 tablespoons molasses 



• 1 large clove garlic, pressed 



• 2 teaspoons grated fresh lemon peel 



• 2 tablespoons vegetable oil 



Stir together all ingredients except 

 shrimp. Place shrimp in marinade and 

 marinate for 30 minutes. 



Remove shrimp and reserve 

 marinade. Thread shrimp on metal or 

 wooden skewers. (If using wooden 

 skewers, soak them in cold water for 1 

 hour before grilling.) Grill about 4 

 inches over hot coals until lightly 

 browned, about 4 minutes each side, 

 brushing with reserved marinade. 

 Serves 8. 



* Recipes taken from No-Salt Seafood: 

 All the Flavor Without the Salt. To 



purchase a copy, send $3.50 to North 

 Carolina Sea Grant, Box 8605, NC 

 State University, Raleigh, NC, 27695. 

 Ask for publication UNC-SG-89-07. □ 



Fish and Shellfish Nutritional Values 



100 grams, Calories Fat Sodium Cholesterol Omega-3 



3 112 oz., raw (grams) (nigs) (mgs) fatty acids 



edible portion (grams) 



• bluefish 



124 



4.2 



60 



59 



1.2 



• clams 



80 



1.5 



80 



40 



0.1 



• crab, blue 



87 



1.1 



293 



78 



0.3 



• croaker 



85 



0.8 



80 



50 



0.2 



• flounder 



90 



1.4 



56 



50 



0.2 



• grouper 



87 



0.5 



80 



50 



0.3 



• mackerel 



160 



7.3 



80 



40 



2.5 



• mahi mahi 



102 



1.0 



130 



85 



0.1 



• oysters 



70 



1.2 



75 



50 



0.6 



• pompano 



164 



9.8 



65 



50 



0.6 



• scallops 



82 



0.2 



160 



50 



0.2 



• shrimp 



90 



0.8 



140 



158 



0.3 



• snapper 



97 



1.8 



50 



40 



0.5 



• salmon 



116 



3.5 



67 



52 



1.0 



• sea bass 



97 



2.0 



68 



41 



0.6 



• shark 



130 



4.5 



79 



51 



0.8 



• swordfish 



120 



4.4 



70 



50 



0.2 



• tuna 



102 



3.0 



50 



25 



1.3 



These numbers are only a guide. Values vary with species, water temperature, 

 catch location and season caught. Chart excerpted from Light-Hearted Seafood by 

 Janis Harsila, R.D., and Evie Hanson, published by the National Seafood Educators. 



COASTWATCH 27 



