Cooking Light With Seafood

December 7, 2013 at 10:36 AM | Posted in seafood | 2 Comments
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Excellent article and some delicious sounding recipes from the NY Times web site. The link is at the end of the post.

Cooking Light With Seafood



Many of you, still full from Thanksgiving, may be anticipating holiday parties to come and wondering how to balance things out with some of the meals in between. With this in mind, I decided to work on light fish and seafood dinners for this week’s Recipes for Health. They should provide you with a respite from rich food during this shortened window between Thanksgiving and Christmas.

I bought several fillets of Alaskan cod knowing that the Alaskan state fisheries use sustainable practices. Cod is a very mild tasting fish that has a fairly firm texture. I oven steamed the fillets using the same technique I use for salmon and made three different sauces to serve with the fish. Oven steaming worked beautifully. I love using this cooking method because you don’t need any extra oil, except to oil the foil on your baking sheet, and you won’t be left with lingering odors of fried fish in your kitchen. It is a very forgiving method for preparing fish and lends itself to do-ahead cooking.

In addition to the cod with sauces, I made a refreshing and satisfying ceviche and I also bought some clams, which I steamed and served with a spicy tomato sauce. …..

Alaskan Snow Crab Legs w/ Sliced New Potatoes, Green Beans, and Pasta Salad

August 8, 2013 at 5:16 PM | Posted in greenbeans, potatoes, Sea Salt, seafood | 1 Comment
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Today’s Menu: Alaskan Snow Crab Legs w/ Sliced New Potatoes, Green Beans, and Pasta SaladAlaskan Snow Crab Legs 006



Rain and humidity throughout the day and night, Blah! A very laid back of a yawner day around here today. Still purchasing those White Seedless Grapes but starting to see less of them at Kroger. But the good news on the Apple front is that Gala Apples are starting to come in and they are delicious! For dinner tonight, Alaskan Snow Crab Legs w/ Sliced New Potatoes, Green Beans, and Pasta Salad.



I purchased some Alaskan Snow Crab Legs from Kroger yesterday for dinner tonight. Delicious and easy to prepare, you got to love that! To prepare them I needed about 2 lbs snow crab legs (more or less is ok, however many you can eat), 1 cup Old Bay Seasoning, Ground Pepper (to taste), and a couple of dashes of garlic salt, oh and 1 big pot of boiling water. To prepare just fill cooking pot big enough to fit crab legs with water, bring to boil and add seasoning. Careful not to let it boil over, which happens very easily. Then put the clusters of crab legs in and let them simmer for about 8 mins. Remove crab legs from water, shake them a little to remove water they were cooking in and served while hot! The meat is so tender and sweet! Plus as most Seafood it’s low in calories, carbs and fat.



To go with the Crab Legs I prepared a can of Del Monte Sliced New Potatoes, Del Monte Cut Green Beans, and I had a lot of the Italian Pasta & 3 Bean Salad leftover so we also had that. Potatoes and Green Beans just seem like a natural to go with any Seafood or Fish. For dessert later a bowl of Del Monte No Sugar Added Peach Chunks.






ALASKA SNOW CRABAlaskan Snow Crab Legs 005

Opilio, Opies
U.S. wild-caught from Alaska’s Eastern Bering Sea


Snow crab – named for their sweet, delicate, snow-white meat – is one of Alaska’s signature crab fisheries. Although the Alaska snow crab fishery has had its ups and downs over the years, management has effectively responded to these fluctuations. Every year, scientists determine the abundance of the snow crab resource. Using these abundance estimates, managers set a harvest limit for the following fishing season. So in 1999 when scientists found that the snow crab stock had fallen below the minimum stock size threshold (i.e., had become overfished), managers cut harvests for the following fishing seasons to a level that would allow the stock to recover. Under conservative harvest levels, Alaska snow crab has rebounded and is now above its target population level. This is good news for the resource and for fishermen, too. An abundant resource can sustainably support higher harvests, and managers boosted the harvest limit for 2011/2012 by 64 percent to nearly 90 million pounds.
In 2005, the derby-style fishery – where anyone could enter the fishery and the fishery was closed when the catch limit was reached – was replaced with an individual fishing quota (IFQ). Under the IFQ management system, individual fishermen are given a share of the harvest and can catch their share at any time during the fishing season. This has resulted in a safer and more efficient fishery, as fishermen can take weather and economic factors into account when deciding when to fish.


Crab provides many dietary benefits, including a low-fat source of protein.
Servings 1
Serving Weight 100 g (raw)
Calories 90
Protein 18.5 g
Fat, total 1.18 g
Saturated fatty acids, total 0.143 g g
Carbohydrate 0 g
Sugars, total 0 g
Fiber, total dietary 0 g
Cholesterol 55 mg
Selenium 34.6 mcg
Sodium 539 mg
Snow Crabs Table of Nutrition

Fish of the Week – Salmon

July 23, 2013 at 9:13 AM | Posted in Fish of the Week, salmon | 2 Comments
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Salmon /ˈsæmən/ is the common name for several species of fish in the family Salmonidae. Several other fish in the same family are

 Pacific salmon leaping at Willamette Falls, Oregon

Pacific salmon leaping at Willamette Falls, Oregon

called trout; the difference is often said to be that salmon migrate and trout are resident,[citation needed] but this distinction does not strictly hold true. Salmon live along the coasts of both the North Atlantic (the migratory species Salmo salar) and Pacific Oceans (half a dozen species of the genus Oncorhynchus), and have also been introduced into the Great Lakes of North America. Salmon are intensively produced in aquaculture in many parts of the world.
Typically, salmon are anadromous: they are born in fresh water, migrate to the ocean, then return to fresh water to reproduce. However, populations of several species are restricted to fresh water through their lives. Folklore has it that the fish return to the exact spot where they were born to spawn; tracking studies have shown this to be true, and this homing behavior has been shown to depend on olfactory memory.



The term “salmon” derives from the Latin salmo, which in turn may have originated from salire, meaning “to leap”. The nine commercially important species of salmon occur in two genera. The genus Salmo contains the Atlantic salmon, found in the north Atlantic. The genus Oncorhynchus contains eight species which occur naturally only in the north Pacific. Chinook salmon have been introduced in New Zealand. As a group, these are known as Pacific salmon.



Atlantic salmon, Salmo salar

Atlantic salmon, Salmo salar


* Atlantic salmon (Salmo salar) reproduces in northern rivers on both coasts of the Atlantic Ocean.

* Landlocked salmon (Salmo salar m. sebago) live in a number of lakes in eastern North America and in Northern Europe, for instance in lakes Onega, Ladoga, Saimaa, Vänern and Winnipesaukee. They are not a different species from the Atlantic salmon, but have independently evolved a non-migratory life cycle, which they maintain even when they could access the ocean.

* Masu salmon or cherry salmon (Oncorhynchus masou) is found only in the western Pacific Ocean in Japan, Korea and Russia. A land-locked subspecies known as the Taiwanese salmon or Formosan salmon (Oncorhynchus masou formosanus) is found in central Taiwan’s Chi Chia Wan Stream.
* Chinook salmon (Oncorhynchus tshawytscha) is also known in the US as king salmon or blackmouth salmon, and as spring salmon in British Columbia. Chinook are the largest of all Pacific salmon, frequently exceeding 30 lb (14 kg). The name Tyee is used in British Columbia to refer to Chinook over 30 pounds, and in Columbia River watershed, especially large Chinook were once referred to as June hogs. Chinook salmon are known to range as far north as the Mackenzie River and Kugluktuk in the central Canadian arctic, and as far south as the Central California Coast.
* Chum salmon (Oncorhynchus keta) is known as dog, keta, or calico salmon in some parts of the US. This species has the widest geographic range of the Pacific species: south to the Sacramento River in California in the eastern Pacific and the island of Kyūshū in the Sea of Japan in the western Pacific; north to the Mackenzie River in Canada in the east and to the Lena River in Siberia in the west.
* Coho salmon (Oncorhynchus kisutch) is also known in the US as silver salmon. This species is found throughout the coastal waters of Alaska and British Columbia and as far south as Central California (Monterey Bay). It is also now known to occur, albeit infrequently, in the Mackenzie River.
* Pink salmon (Oncorhynchus gorbuscha), known as humpies in southeast and southwest Alaska, are found from northern California and Korea, throughout the northern Pacific, and from the Mackenzie River in Canada to the Lena River in Siberia, usually in shorter coastal streams. It is the smallest of the Pacific species, with an average weight of 3.5 to 4.0 lb (1.6 to 1.8 kg).
* Sockeye salmon (Oncorhynchus nerka) is also known in the US as red salmon. This lake-rearing species is found south as far as the Klamath River in California in the eastern Pacific and northern Hokkaidō island in Japan in the western Pacific and as far north as Bathurst Inlet in the Canadian Arctic in the east and the Anadyr River in Siberia in the west. Although most adult Pacific salmon feed on small fish, shrimp and squid; sockeye feed on plankton they filter through gill rakers. Kokanee salmon is a land-locked form of sockeye salmon.
* The Danube salmon or huchen (Hucho hucho), is the largest permanent fresh water salmonid species. 


salmon sashimi

salmon sashimi

Salmon is a popular food. Classified as an oily fish, salmon is considered to be healthful due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D content. Salmon is also a source of cholesterol, with a range of 23–214 mg/100 g depending on the species. According to reports in the journal Science, however, farmed salmon may contain high levels of dioxins. PCB (polychlorinated biphenyl) levels may be up to eight times higher in farmed salmon than in wild salmon, but still well below levels considered dangerous. Nonetheless, according to a 2006 study published in the Journal of the American Medical Association, the benefits of eating even farmed salmon still outweigh any risks imposed by contaminants. The type of omega-3 present may not be a factor for other important health functions.
Salmon flesh is generally orange to red, although white-fleshed wild salmon occurs. The natural colour of salmon results from carotenoid pigments, largely astaxanthin, but also canthaxanthin, in the flesh. Wild salmon get these carotenoids from eating krill and other tiny shellfish.
The vast majority of Atlantic salmon available on the world market are farmed (almost 99%),[89] whereas the majority of Pacific salmon are wild-caught (greater than 80%). Canned salmon in the US is usually wild Pacific catch, though some farmed salmon is available in canned form. Smoked salmon is another popular preparation method, and can either be hot or cold smoked. Lox can refer either to cold-smoked salmon or to salmon cured in a brine solution (also called gravlax). Traditional canned salmon includes some skin (which is harmless) and bone (which adds calcium). Skinless and boneless canned salmon is also available.
Raw salmon flesh may contain Anisakis nematodes, marine parasites that cause anisakiasis. Before the availability of refrigeration, the Japanese did not consume raw salmon. Salmon and salmon roe have only recently come into use in making sashimi (raw fish) and sushi.


Fish of the Week – Pollock

July 9, 2013 at 9:51 AM | Posted in Ball Park Smoked Turkey Franks, fish | Leave a comment
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Pollock (alternatively spelled pollack; pronounced /ˈpɒlək/) is the common name used for either of the two species of marine fish in



the Pollachius (“P.”) genus. Both P. pollachius and P. virens are commonly referred to as pollock. Other names for P. pollachius include the Atlantic pollock, European pollock, lieu jaune, and lythe; while P. virens is sometimes known as Boston blues (distinct from bluefish), coalfish (or coley), silver bills or saithe.


There are currently two recognized species in this genus:

* Pollachius pollachius (Linnaeus, 1758) (Pollack)
* Pollachius virens (Linnaeus, 1758) (Saithe)



Both species can grow to 3 ft 6 in (1.07 m) and can weigh up to 46 lb (21 kg). The fish has a strongly-defined, silvery lateral line running down the sides. Above the lateral line, the color is a greenish black. The belly is white. It can be found in water up to 100 fathoms (180 m) deep over rocks, and anywhere in the water column. Pollock are a “whitefish”.


One member of the genus Gadus is also commonly referred to as pollock. This is the Alaska pollock or walleye pollock (Theragra chalcogramma) including the form known as the Norwegian pollock. While related (they are also members of the family Gadidae) to the above pollock species, they are not members of the Pollachius genus. Alaska pollock generally spawn in late winter and early spring in the southeastern Bering Sea. The Alaska pollock is a significant part of the commercial fishery in the Gulf of Alaska.


Atlantic pollock is largely considered to be a whitefish, although it is a fairly strongly flavored one. Traditionally a popular source of food in some countries, such as Norway, in the United Kingdom it has previously been largely consumed as a cheaper and versatile alternative to cod and haddock in the West Country, elsewhere being known mostly for its traditional use as “Pollack for puss / coley for the cat.” However, in recent years pollock has become more popular due to over-fishing of cod and haddock. It can now be found in most supermarkets as fresh fillets or prepared freezer items. For example, when minced, it is the primary component of fish fingers and popcorn fish.
It is often the common ingredient used to create imitation crab meat.
Because of its slightly gray color, pollock is often prepared, as in Norway, as fried fish balls, or if juvenile sized, breaded with oatmeal and fried, as in Shetland. Year-old fish are traditionally split, salted and dried over a peat hearth in Orkney, where their texture becomes wooden and somewhat phosphorescent. The fish can also be salted and smoked and achieve a salmon-like orange color (although it is not closely related to the salmon), as is the case in Germany where the fish is commonly sold as Seelachs or sea salmon. In Korea, pollock may be repeatedly frozen and melted to create hwangtae, half-dried to create ko-da-ri, or fully dried and eaten as book-o.
In 2009, U.K. supermarket Sainsbury’s renamed pollock ‘Colin’ in a bid to boost ecofriendly sales of the fish as an alternative to cod. The supermarket also suggested some shoppers may be too embarrassed to ask for the species under its proper title, due to its reputation as an inferior fish, and its similarity to a popular English swear word (bollocks). Sainsbury’s, which said the new name was derived from the French for cooked pollock (colin), launched the product under the banner “Colin and chips can save British cod.”


Baked Atlantic Salmon w/ Glazed Carrots, Green Beans, and Whole Grain Bread

February 24, 2013 at 6:11 PM | Posted in Aunt Millie's, carrots, fish, Green Giant, greenbeans, salmon | 1 Comment
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Today’s Menu: Baked Atlantic Salmon w/ Glazed Carrots, Green Beans, and Whole Grain Bread

Baked Salmon 006

Another sunny and beautiful Winter’s day out again today. From what they say it’s one of our last for a while. Rain and snow starting tomorrow afternoon for at least 5 – 6 days, BLAH! While at Kroger yesterday they had all their Salmon on sale and ended up with a beautiful North Atlantic Salmon fillet that I had them slice into 3 pieces. For dinner I prepared Baked Atlantic Salmon w/ Glazed Carrots, Green Beans, and Whole Grain Bread.

To prepare the Salmon I preheated the oven on 400 degrees. I first brushed a bit of Extra Virgin Olive Oil on the fillet and then seasoned it with Dill and McCormick Grinder Sea Salt and Black Peppercorn. I then baked it for 12 minutes, fork tender. The Salmon was delicious and full of flavor. Salmon is so filling because it’s so meaty. At the end of the post I left some info about Salmon.

For side dishes I had Green Giant Honey Glazed Carrots, Green Beans, and Aunt Millie’s Light Whole Grain Bread. Green Giant Carrots are prepared by microwaving for 7 minutes. The Honey Glaze on the Carrots is fantastic, and it’s only 90 calories per serving and there is 2 servings per package. Along with the Carrots I had a single serving can of Del Monte Cut Green Beans and Aunt Millie’s Light Whole Grain Bread. For dessert/snack later a 100 Calorie Mini Bag of Jolly Time Pop Corn.
Salmon Facts
Atlantic salmon
The majority of salmon currently consumed in the U.S. is farm raised Atlantic salmon from Canada, Chile and Norway.
Farmed Atlantic salmon is primarily sold as fresh or frozen dressed fish, fillets or steaks.
Commercial fishing for wild Atlantic salmon is prohibited in the U.S. because wild population levels in the eastern U.S. are extremely low.

Pink salmon
Almost all Pink salmon consumed in the U.S. is harvested in Alaska.
Pink salmon is primarily sold as a canned product.

Sockeye salmon
Sockeye salmon is caught by U.S. fishermen, mainly in Alaskan waters.
Sockeye salmon is sold fresh, frozen and canned.

Chum salmon
Chum salmon are primarily harvested by U.S. fishermen in Alaska.
Wild fish populations in Alaska are supported by the release of hatchery raised fish.
Chum salmon are sold fresh, frozen and canned

Coho salmon
Most Coho salmon is caught in Alaskan waters, and some is imported from Canada and Chile.
Most Coho salmon is sold fresh or frozen.

Chinook (King) salmon
Chinook salmon are commercially harvested in Alaska, Washington, Oregon and in small amounts off California.
Most Chinook salmon is sold fresh or frozen.

Green Giant Honey Glazed CarrotsGreen Giant
Boxed Vegetables

Conveniently sized for smaller households in a wide variety of flavors. Try our delicious sauces and seasonings – surprisingly lower in fat and calories – or enjoy the simple goodness of our plain vegetable varieties. Over 25 varieties are now endorsed by Weight Watchers®, and most selections have only a 1 or 2 PointsPlus™ value per serving!
Nutrition Facts
Serving Size 1 cup (115.0 g)
Amount Per Serving
Calories 90Calories from Fat 27
% Daily Value*
Total Fat 3.0g5%
Sodium 170mg7%
Total Carbohydrates 15.0g5%
Dietary Fiber 3.0g12%
Sugars 10.0g
Protein 1.0g

Fish Sandwich w/ Baked Seasoned Crinkle Fries

March 23, 2012 at 5:42 PM | Posted in baking, diabetes, diabetes friendly, fish, Food, low calorie, low carb, Ore - Ida | 3 Comments
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Today’s Menu: Fish Sandwich w/ Baked Seasoned Crinkle Fries


A little Fish and Chips on the menu tonight! I had a Fish Sandwich  and used Trident PubHouse Battered Cod. I always buy a couple of boxes of this when I’m at Jungle Jim’s Market, it’s the only place I’ve come across that sells it here locally. They have all different types and breading of Fish fillets. I like the Battered Cod because it’s a little lower in calories and carbs. All taste delicious. I baked the Cod at 425 degrees for 16 minutes, turning once. I left a write up on Trident at the end of the post. I topped the Cod with Lettuce and Heinz Premium Tartar Sauce. Then served on a Healthy Life Whole grain Bun. For a side I had baked Ore Ida Seasoned Crinkle Fries. For dessert later I’m going with all fruit later tonight, Mini Banana and some White Seedless Grapes.

Trident PubHouse Battered Cod

Trident Seafoods is a vertically integrated harvester, processor and marketer of seafood from Alaska, the Pacific Northwest and around the world.

Founded in 1973, we are a privately held, American owned corporation operating offshore processors and shore-side plants throughout Alaska and the Pacific Northwest.

We are proud to offer you our finest seafood products, “From the Source to the Plate®.”

Copper River Salmon w/ Green Beans and Three Cheese Tortellini

June 29, 2011 at 4:50 PM | Posted in dessert, diabetes, diabetes friendly, fish, Food, fruits, greenbeans, Healthy Life Whole Grain Breads, salmon | 1 Comment
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Today’s Menu: Baked Copper River Salmon w/ Green Beans and Three Cheese Torteillini

Had a fillet of the Copper River Salmon. Not much seasoning neede with this Salmon, I seasoned with Sea Salt, Grinder Black Pepper, and Parsley. Then Baked at 375 degrees for 11 minutes. As sides had Green Beans and Barilla Three Cheese Tortellini. Wish the Tortellini was lower in in calories and carbs but every now and then I think it’s okay. It was a very low carb and low calorie day for breakfast and lunch so the Tortellini will fit in the plans. I added Kraft Shredded Parm Cheese and chopped up some fresh Chives to top the Tortellini with. For dessert later a bowl of Breyer’s Carb Smart Vanilla Ice Cream and some fresh Blueberries to top it off.

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