08 July, 2011
How to Cook Mixed Seafood
Fresh seafood is highly regarded for its health benefits. Individuals in countries such as Japan, Norway and Iceland who consume seafood daily lead healthy lifestyles and live longer than the average American. Seafood such as shrimp, tuna, salmon and shellfish are high in omega-3 fatty acids, protein, vitamins A, E and D, and essential minerals such as iodine and selenium. Omega-3 fatty acids promote cardiovascular health and arthritis relief, and they help suppress the growth of tumors or existing cancer. The American Heart Association recommends that individuals without documented coronary disease eat seafood such as salmon twice a week to add omega-3 fatty acids to their diet.
Mixed Seafood Fried Rice
Heat 3 tbsp. of extra virgin olive oil in a pan.
Fry one large onion in the heated oil for one minute and add two minced garlic cloves.
Stir this mixture continuously for two minutes and then add 1 cup of minced carrots, ½ cup of green peas, 1 tsp. of black pepper and 3 tbsp. of oyster sauce. Stir continuously for an additional two minutes.
Add 4 cups of water,12 medium-sized cleaned mussels, 20 king-sized prawns, 1/3 lb. of tuna, ½ lb. of medium sized shrimp, 4 cups of fish stock, ¾ lb. of grouper or other firm-fleshed fish cut into ½-inch cubes, and ½ lb. of cleaned squid with tentacles cut crosswise into ¼-inch rings to the large pan. Cover the pan and cook until seafood is cooked, stirring occasionally.
Add 3 cups of steamed rice and mix until well-combined.
Add 1 cup of minced yellow bell peppers, stir and serve.
Grilled Mixed-Seafood Salad
Mix ½ cup of olive oil, ¼ cup of balsamic vinegar, 2 tbsp. of white wine vinegar, 1 tbsp. of finely chopped shallot, 1 tbsp. of Dijon mustard, 1 tbsp. of chopped fresh thyme leaves and ¼ tbsp. of salt in a small bowl to make your vinaigrette.
Place 1 lb. of marlin, swordfish or tuna steaks, 3/4 to 1 inch thick, 12 uncooked large shrimp, peeled and deveined, and ¼ cup of your vinaigrette in a shallow glass.
Turn your fish and shrimp to coat with vinaigrette. Cover and refrigerate for one hour.
Heat your grill on medium heat.
Remove your mixed seafood from the refrigerator and place your seafood, excluding the shrimp, directly on the grill.
Grill your seafood for five minutes, turn over and brush with marinade.
Add shrimp to your grill and cover. Cook for an additional five to 15 minutes, turning over and brushing your mixed seafood with marinade occasionally, until your shrimp is firm and pink and your fish easily flakes with fork.
Arrange five romaine lettuce and one small bunch of arugula on a serving plate.
Cut your fish into small pieces and arrange with remaining ingredients on your romaine mix.
Serve with your remaining vinaigrette.
Wash seafood in cold water before cooking to remove dirt.
Always marinate your seafood in the refrigerator.
Always discard leftover marinade, as it may contain bacterial organisms.
Preheat your gas or electrical grill before grilling seafood. If you are using a charcoal grill, start the fire 30 minutes before cooking.
Seafood is best grilled over medium hot fire and on a grill that has been well-oiled. Thyme and white wine are excellent to cook with white fish.
Never leave seafood at room temperature for longer than 30 minutes. This encourages bacterial growth.
- Wash seafood in cold water before cooking to remove dirt.
- Always marinate your seafood in the refrigerator.
- Always discard leftover marinade, as it may contain bacterial organisms.
- Preheat your gas or electrical grill before grilling seafood. If you are using a charcoal grill, start the fire 30 minutes before cooking.
- Seafood is best grilled over medium hot fire and on a grill that has been well-oiled.
- Thyme and white wine are excellent to cook with white fish.
- Never leave seafood at room temperature for longer than 30 minutes. This encourages bacterial growth.
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