Seafood made simple. Free Seafood recipes and cooking tips.

This happens to be a peace of work I wrote 2-3 years ago for My book Anabolic kitchen but some how this chapter got lost and never made its way into the book. I found it on my lap top the other day and figured why waste the hard work? Why not put it out there somewhere for people to see and enjoy. So I’m not going to alter it in anyway. I will just cut and paste it exactly as I wrote it years ago. Enjoy the seafood recipes and cooking tips guys. I hope this makes some ones life a little more simple and or exciting. Thanks

Anabolic Aquarium.
Turning the sea into on ocean of muscle

Like many children growing up I hated sea food. I couldn’t even stand the smell of sea food when my father used to cook it. I even hated tuna fish. The thought of eating something so smelly made me want to vomit. Years passed and as I grew up I started to get used to eating some fish and even grew to love others sea food dishes. However still to this day I am not really what anyone would call “a sea food lover” I love shell fish, and some sea food dishes . Mostly fresh water fish as it tends not to have that strong ocean taste that some sea food dishes like shark, sword fish, and octopus will have. With some sea food dishes I have had to rely on the taste buds of others to perfect my recipes.

It wasn’t until my stay in Italy that I really got serious about expanding my sea food recipes though. I remember taking my wife out to eat in Italy for the first time. Now mind you my wife hates all fish and the only kind of sea food she will eat is shell fish. Both of our thoughts on Italians main diets were about to change that day. We both fully expected to go to the first local restaurant and see hundreds of pasta , pizza and gnocchi recipes like all the Italian restaurants in America. “WOW” my wife says as she looks at the menu. “What the hell is this shit? “ she says. “ its fish honey” I tell her. “well what is that ?” She asks once more. “babe that’s baby squid” I say with frustration. Here let me just make it easy for you. “that’s backed shrimp, that’s fish, that’s fish , that right there is salad with fish, and that is fish soup. I think that’s bread but the rest of the menu is all seafood honey and non of its cooked the way you like”. My wife only likes it fried and fatty.
We walked for hours all over Italy to 5 different restaurants And every menu was the same. Fish, fish, and more fish. Sea food of every kind shape and form. This was not turning out to be the Italy I had in mind. In the end we finely found the type of restaurant we were looking for. My wife had some lovely gnocchi calbrese and I had some pizza. I spent the next 4 years in Italy with all the fish lovers and was forced to cook fish, learn fish, and love fish whether I wanted to or not. Of course I made the best of it and my sea food recipes grew and grew

Sea food facts, tips, and cooking methods

Calorie for calorie fish is the most satisfying and filling foods there is. Studies show fish fills you up and stops hunger cravings fast. This is a big help for people trying to cut calories and eat less. Fish is slam packed full of protein, low in fats, and most of the fats in fish is heart protecting omega-3 fatty acids. This not only makes it a great choice for body builders and athletes but health conscious eaters as well.
Although fish is a really great meal we should all limit our intake of seafood to just 3-4 times a week. Dangerous toxins are a real mythel mercury, polychlorinated biphenyls, dioxin, growth promoting hormones, and antibiotics are commonly found in all sea foods at our super markets.
Buying sea food .
Only buy seafood from reputable, commercial sources.
When you are food shopping, purchase seafood last and keep it cold. Ask your grocer to pack your seafood on ice for the trip home.
Fresh fish, shucked oysters and scallops have a mild, fresh sea breeze odor. A strong, fish odor generally is not acceptable.
Clams and oysters (molluscan shellfish) should be purchased alive. Shells of live clams and oysters may open naturally but will close tightly when tapped, indicating that they are alive. Discard any dead ones.
When you are over at the freezer section, look at the labels. The first thing you should look for is an indication that this seafood was caught in America, Canada, Iceland or New Zealand. These countries have the best fishing management practices in the world. Many other countries are over-fishing their part of the oceans. And a special note on farmed shrimp from Southeast Asia: These shrimp are loaded with chemicals and pesticides, and are so horrid for the environment — and the local people — that I recommend you avoid them altogether.
When buying whole fish look for bright clear eyes. The eyes are the window to a truly fresh fish, for they fade quickly into gray dullness. Dull-eyed fish may be safe to eat, but they are past their prime. Look at the body of the fish. Does it shine? Does it look metallic and clean? Or has it dulled or has discolored patches on it? If so, it is marginal. Smell the fish. A fresh fish should smell like clean water, or a touch briny or even like cucumbers. Under no circumstances should you buy a nasty smelling fish. Cooking won’t improve it . Look at the gills. They should be a rich red. If the fish is old, they will turn the color of faded brick. A fresh fish should be shiny and bright like buying a brand new car. Except nothing less if you want the best sea food.

Storing sea food

Store your seafood in the refrigerator if you intend to use it within two days after purchase. In case you will not use your seafood within two days after purchase, wrap it in moisture-proof paper or plastic wrap, placed in a heavy plastic bag, or stored in an air-tight, rigid container, and store it in the freezer. Keep the temperature of the refrigerator between 34° and 40°F, and of your freezer at 0°F or colder, as close to -20°F as possible.
Store live shellfish in containers covered with clean, damp towels or paper towels. Do not put live shellfish in an air-tight container where they could asphyxiate and die.
Shrimp, squid, and shucked shellfish should be storage in leak proof bags, plastic containers or covered jar.

Frozen seafood should be stored in the freezer. Get the best quality of your frozen fish or shellfish by using them within three to six months. After longer periods it is more probably they loose flavor and texture. Once your seafood is unfrozen, do not refreeze it.
Pasteurized crabmeat – heated in cans at a temperature high enough to kill bacteria, but lower than that used in canning – should be stored unopened in the refrigerator for up to 6 months and used within 4 days of opening.
When marinating raw seafood or shellfish, discard any leftover marinade unless you intend to use it as an accompanying sauce, in which case you should boil it first in order to destroy harmful bacteria

When thawing fish
The best way to thaw frozen raw seafood is similar to thawing a turkey. Keep the fish wrapped in its original packaging and allow it to thaw naturally in the refrigerator for several hours. Fish is a very delicate food, and quick thawing may cause more harm than good. If you must thaw fish quickly, use a very clean sink with good drainage.

Take the frozen seafood out of the packaging and place it in the sink. Run a steady stream of cold water over the fish, and do not allow the water to pool up. Continue to run water over the fish until it is completely thawed. Place the fish in a strainer to remove extra moisture, and then place the entire batch into a bed of ice until you are ready to prepare it.


Needto’s easy tuna melts
11 once water packed tuna
2 table spoons diced onions
2 table spoons diced sweat red peppers
1/3 cup fat free mayonnaise
1 table spoon fat free Thousand Island dressing
4 slice Whole wheat bread.
2 slices fat free American cheese
1 can omega smart balance cooking spray

Combine tuna, diced onions, mayo, and dressing and mix well. Heat a skillet to medium heat. Place a even amount of tuna mixture on two slices of wheat bread, top with cheese, then top with remaining slices of wheat bread. Spray skillet with omega spray and place tuna melt in pain. Cook till crispy on each side and heated inside. About 3-5 minutes per side.

Crab cakes.
Low carb stile
• 2 (6 ounce) cans fancy white crab meat, drained
• 1 egg
• 1/4 cup Italian style breadcrumbs
• 1 tablespoon parsley , crushed
• 2 tablespoons fat free mayonnaise
• 1 teaspoon Old Bay Seasoning
• 2 teaspoons Worchester sauce
• 1 teaspoon baking powder
• low-carb ketchup, and
• fat free mayonnaise, for sauce
Pick over the crab meat for pieces of shell, etc.
Mix all ingredients together in a medium bowl.(Except for Ketchup and mayonnaise for sauce.) Form into 4 patties.Pan fry in oil over medium to medium-high heat in large non-stick skillet, Cook approximately 3 minutes on the first side before flipping for the first time .Cook 3 minutes more on other side.Continue cooking until both sides are golden brown. Serve with lowcarb ketchup and mayonnaise that has some old bay seasoning mixed into it.

Spice Bomb red snapper
Non stick cooking spray
1/3 table spoon garlic
1 green onion finely chopped
3 medium freshly crushed tomato (use blender)
3/4 teaspoon allspice
2 bay leaves
2 tablespoons hot sauce
2 whole loves
1 table spoon low sedum Worcestershire sauce
1/6 teaspoon cayenne pepper
1 pound red snapper fillets
Heat oven to 375, and Cover a baking dish with a good amount of cooking spray. Combine all ingredients except for the filets in a microwave safe mixing bowl and mix well. Microwave mixture for 6 minutes on high. Place filets on baking dish and cover with sauce. Place in oven and bake for 20-30 mins depending on thickness of fish. Fish should be flaky and fall apart easy.

Ocean soup
4 oz dried rice stick noodles
1 tbsp olive oil
2 shallots, thinly sliced
2 cloves garlic, smashed
1/2 cup chopped onion
2 1/2 cups low sodium chicken stock
1 can (14 oz) diced tomatoes, with juice
1 cup light coconut milk
3 tbsp rice vinegar
2 tbsp fish sauce
Zest of 2 limes (about 1 tbsp)
1–2 Thai red chiles, thinly sliced
1 tbsp splenda
1 stalk lemongrass, minced
6 sprigs cilantro,
2 sprigs basil,
1/2 cup canned straw mushrooms
12 large shrimp, peeled and deveined
4 large sea scallops, cut in half
1 cup frozen calamari rings, thawed
Fresh squeezed lime

Bring a medium saucepan of water to a boil. Stir in noodles; remove from heat. Let stand until noodles soften, 7 to 10 minutes; drain. Heat oil in a large pot over medium heat. Cook shallots, garlic and onion until soft, 3 to 5 minutes. Add stock, juice from tomatoes, coconut milk, vinegar, fish sauce, lime zest, chiles, sugar and lemongrass. Bring to a boil over medium-high heat. Add cilantro and basil; reduce heat to medium-low; simmer 10 minutes. Remove garlic, cilantro and basil from pot; add tomatoes and mushrooms. Return to a simmer. Add shrimp and scallops; cook 2 minutes. Add calamari and lime juice. Season with salt and pepper

Oriental flounder
12 onces flounder fillets
2 teaspoons ground ginger
2 table spoons oyster sauce
2 table spoons dry vermouth
1 tea spoon sugar
1 tea spoon soy sauce
Heat oven to 375 degrees. Wash fish and cut each peace in half, place in shallow
Backing dish. Combine all other ingredients and mix well. Pore over fish and bake for 20-30 mins. Fish should flake apart easy when done.

Stuffed muscles
2lb fresh muscles
6 table spoons wheat germ
4 table spoons grated parmesan cheese
4 teaspoons parsley finely chopped
4 cloves chopped garlic
Salt and pepper to taste
2/3 cup olive oil
Heat your oven on broil to 500 degrees. Scrup and wash muscles with cold running water and a clean rag, remove all barnacles. Place a pan of water large enough to hold all the muscles on medium heat. Once heated place the muscle in the water and cover them. Cook for 7 mins. Well you are waiting combine the remaining dry ingredients in a bowl and mix well. Take muscles of the heat and drain. Save the water. Remove the top shell of each muscle leave the flesh in the lower shell. Throw away any muscles that have not opened during cooking (this means its no good). Lay all the half shells on a oven sheet. Sprinkle the wheat germ mixture into each shell. Do not over pack them. Combine the water and oil. Pour a little on in each shell and place the shells in the oven. Broil for 3-5 mins still golden brown.

Pineapple spice tuna

1/4 medium fresh pineapple, peeled and cut into 1/2 inch slices

1/2 scallion (spring onion), diced

2 Tbsp celery

1 jalapeno pepper

1 tbsp cilantro

2 tuna steaks 3 oz each

1 tsp olive oil

salt, pepper, lemon juice

Grill pineapple slices & celery , uncovered, over medium heat for 5-7 minutes on each side. Chill for 30 minutes. Dice the pineapple; place in a bowl. Stir in the onion, jalapenos,celery, cilantro and lime juice. Refrigerate for 1 hour or until chilled. Brush tuna steaks with oil; sprinkle with salt and pepper. Grill, covered, over medium heat for 2 minutes on each side or until fish flakes easily with a fork. Serve with pineapple salsa.

Braised cat fish

1 cup grated Parmesan cheese
1/2 cup butter or margarine, softened
6 tablespoons mayonnaise
1/2 teaspoon Worcestershire sauce
generous dash of Tabasco sauce
6 to 8 catfish fillets

Place cheese, butter, mayonnaise, green onions, Worcestershire sauce, and Tabasco sauce in a bowl and mix thoroughly.

Preheat the broiler. Poach catfish fillets, 2 or 3 at a time, in a skillet of lightly simmering water for 4 to 5 minutes. Gently lift fillets from water with a slotted spatula and set aside on a plate to drain.

Place the fillets in individual au gratin dishes or in a baking pan large enough to hold them in a single layer. Spread 2 tablespoons of the cheese mixture over each fillet. Broil from 2 or 3 minutes or until the cheese mixture browns and fish flakes easily when tested with a fork. If using a baking pan, carefully lift fillets from the pan and place on serving plates; spoon some of the pan juices over each serving.

Code bake.
1 teaspoon extra-virgin olive oil
1 shallot, finely chopped
2 turkey kielbasa, diced
1 teaspoon chopped fresh thyme
1 pint grape tomatoes, halved
1/2 cup dry white wine, divided
1 15-ounce can great northern beans, rinsed
1/2 teaspoon salt, divided
1 1/4 pounds Pacific cod, cut into 4 pieces (see Ingredient Note)
Freshly ground pepper to taste
Preheat oven to 425°F. Coat a baking dish with cooking spray.
Heat oil in a medium saucepan over medium-high heat. Add shallot, kielbasa and thyme and cook, stirring, until it starts to fill the air with a nice smell, about 2 minute. Add tomatoes and 1/3 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat.
. Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes. Serve the fish with the sauce spooned over the top.

Swordfish lemon pepper
4 6 once swordfish steaks ½ inch thick
Nonstick cooking spray ( I always use smart balance omega spray)
¼ cup water.
¼ cup fresh lemon juice
2 tablespoons corn syrup
2 tablespoon white vinegar
1 tablespoons minced onion
2 tablespoons dill seed
1 tablespoon freshly ground black pepper

Combine marinade ingredients in medium bowl mix well and set aside. Rinse swordfish steak and poke the top and bottom of the steaks with a fork, then place in a large deep dish. Pour marinade over steaks. Cover the steaks and place in fridge for 20 mins.
Pree heat broiler in your oven. Spray shallow oven sheet with cooking spray and place the steaks on the oven sheet. Brush with half the marinade and place under the broiler. Broil 4 inches from the heat for 5 mins, then turn steaks over cover with remaining marinade and repeat. Fish should flake easy when forked.

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