Cooking Seafood
-
Upload
marcela-zepeda -
Category
Documents
-
view
228 -
download
0
Transcript of Cooking Seafood
-
7/30/2019 Cooking Seafood
1/14
-
7/30/2019 Cooking Seafood
2/14
W W W . M E N S H E A LT H . C O M
SEAFOOD
Quick-Startguide
Tuna Steaks Italiano
14-oz can no-salt-
added diced tomatoes,
drained
+14-oz can small white
beans, rinsed anddrained
+4 tuna steaks,
each 1" thick
(about 1 lb total)
Also: 1 Tbsp virgin
olive oil, juice of
1 large lemon, 5
Tbsp chopped fresh
herbs (parsley, basil,
chives), 2 minced
garlic cloves, 1 Tbsp
Dijon mustard, tsp
salt, tsp red
pepper flakes
HoW to MAKe It F up ou ll to mdum-hot.
Dump th tomtos, bs, d ol to b bowl.
St ch of th lmo juc, hbs, d lc.
Dump th ls to b ploc b. Sl th
b d ft fo 30 muts, o ll d f ou
wt ( whch cs ou should wt to lht ou
ll). Th, t out th fsh d ll fo 3 to 4
muts p sd, bush wth md, utl just
bow o th outsd d stll p th ct.Dot ocoo tthts just wst ood tu
sts. To chc fo to pss, spt th
flsh wth tos o m smll cut wth f.
S wth th bowl of th b stuff.
MakeS 4 ServingS
perserving 394 clos, 46 pot, 24 cboh-
dts (7 fb), 12 ft (29% of clos),
500 m sodum
-
7/30/2019 Cooking Seafood
3/14
W W W . M E N S H E A LT H . C O M
SEAFOOD
Quick-Startguide
Fish in Chips
12-oz can
evaporated milk
+1 lb catfish fillets
+5-oz can fat-free
sour cream and
onion Pringles
Also: 2 tsp lemon-
pepper seasoning,
1 tsp paprika, tspcayenne pepper
HoW to MAKe It Dump th ml d fsh to b
ploc b d lt t st fo 30 muts o so. F up
ou ll to mdum. Dump th oth dts to
oth b b. Sl th b. Cll ou l o d
pl touch footbll wth th b utl th Pls
cushd. Tcl ou l d do lttl css
clbto. O, bc to coo. Fst, fo th lo
of god, wsh ou hds. Th, dump th cushd
Pls to wd, shllow bowl. Pss th fsh flltsto th Pls utl th cotd. Cot ll
bst wth coo sp. L th fsh th bst
d st t o th ll. Clos th ll ld d th top
ts. gll fo bout 5 muts o ch sd, o utl
th cust s csp bow d th fsh s just lttl
flm d most thouhout.
MakeS 4 ServingS
perserving
433 clos, 18 ft (38% of clos),36 pot, 31 cbohdts (1 fb),
610 m sodum
ifyourenotafanof ctfsh, us cod, hlbut,
o oth fm, wht fsh.
-
7/30/2019 Cooking Seafood
4/14
W W W . M E N S H E A LT H . C O M
SEAFOOD
Quick-Startguide
Pepper-Pineapple Snapper
4-oz can sliced or
chopped jalapeos
+2 8-oz cans pine-
apple chunks in juice
+Juice of lime
+4 red snapper fillets,
each thick (about
1 lb total)
Also: 1 Tbsp chopped
fresh parsley or
cilantro, 1 Tbsp virgin
olive oil, 1 tsp lemon-
pepper seasoning,
tsp paprika
HoW to MAKe It Dump th jlpos d b shot
of th c lqud to bowl. add th pppl,
wth shot of th juc. St th lm juc, psl o
clto, d ol. Co th mtu d lt t st fo 30
muts. F up ou ll to mdum. Cot both sds
of ch fsh fllt wth coo sp. Sctt th
lmo-ppp sso d pp o th flsh
sd of ch fllt, ubb t . Cot ll bst wth
coo sp d l o th fllts. gll fo 6 to 8muts p sd, o utl th fsh s just lttl flm
d most thouhout. S wth th ppp-p-
ppl sls.
MakeS 6 ServingS
perserving 165 clos, 4 ft (23% of clos),
24 pot, 8 cbohdts (1 fb),
125 m sodum
extracredit if ou h som fsh , chop up
2 tsps of th stuff d chuc t to th ppp-
pppl sls. S ths fsh dsh wth som sffo
c.
-
7/30/2019 Cooking Seafood
5/14
W W W . M E N S H E A LT H . C O M
SEAFOOD
Quick-Startguide Zorros Swordfish Tacos
11-oz can corn with
peppers, drained
+1 cups chunky salsa
+2-oz can sliced black
olives, drained
+1 lb swordfish steaks
Also: 2 Tbsp chopped
fresh parsley, 6 large
(10) flour tortillas,
tsp ground black
pepper, 1 cups
shredded reduced-fat
Cheddar or Monterey
Jack cheese
HoW to MAKe It F up ou ll to mdum-hot.
i mdum bowl, m th co, sls, ols, d
psl. Mcow th mtu o mdum utl
wm1 mut o so. Wp th totlls fol d put
m o th ll. (L oom o th c fo th fsh.)
gll utl htd thouh, tu oc. Cot th fsh
wth coo sp d ub th ppp. gll fo 3 to
4 muts p sd, o utl just lttl flm d most
thouhout. rmo to bowl d b to chus.Fo ch tco, b totll d put o qul
mout of th chs, fsh, d co sls. Fold up th
bottom of ch totll, d fold o th sds.
MakeS 6 TaCOS
pertaco 476 clos, 13 ft (26% of clos),
34 pot, 54 cbohdts (5 fb),
980 m sodum
-
7/30/2019 Cooking Seafood
6/14
W W W . M E N S H E A LT H . C O M
SEAFOOD
Quick-Startguide Acapulco Salmon
15-oz can mandarin
oranges in light syrup,
drained and chopped
+14-oz can zesty diced
tomatoes with chiles,
drained
+Juice of 1 lime
+4 salmon steaks,
each 1 thick (about
2 lb total)
Also: sweet onion,
finely chopped; 2 Tbsp
chopped fresh parsley
or cilantro; 1 Tbsp
virgin olive oil; tspsalt; tsp ground
black pepper
HoW to MAKe It i b bowl, m th but
th slmo, slt, d ppp. Lt t st fo 30 muts,
o ft fo up to 6 hous. F up ou ll to
mdum-hot. Cot th slmo wth coo sp d
ub th slt d ppp. gll fo bout 5 muts p
sd, o utl th fsh s just lttl flm d most
th mddl. S wth th o-tomto stuff.
MakeS 4 ServingS
perserving 347 clos, 14 ft (37% of clos),
35 pot, 19 cbohdts (5 fb),
330 m sodum
-
7/30/2019 Cooking Seafood
7/14
W W W . M E N S H E A LT H . C O M
SEAFOOD
Quick-Startguide Big Ball o Shrimp Scampi
12-oz can beer
+1 lb medium shrimp,
peeled and deveined
+ 4-oz can sliced
or chopped jalapeos,
drained
+Juice of lemon
Also: 4 minced garlic
cloves, 3 Tbsp
reduced-calorie butter,
3 Tbsp chopped fresh
parsley, tsp lemon-
pepper seasoning
HoW to MAKe It F up ou ll to mdum-hot.
Fom foot-lo sht of fol to bowl. Pou
lttl b (2 to 3 Tbsp). ejo th st. Dump -
th ls to th fol d cumpl th top to m
sh mtl bll. gll fo 5 to 10 muts, o utl th
shmp bht p o th outsd d lttl flm
d most th mddl. S wth th jucs.
MakeS 2 ServingS
perserving370 clos, 8 ft (20% of clos),
49 pot, 11 cbohdts (1 fb),
710 m sodum
trydont skimp scampiToss th lld shmp
oto 2 cups cood l h pst.
-
7/30/2019 Cooking Seafood
8/14
W W W . M E N S H E A LT H . C O M
SEAFOOD
Quick-Startguide
Tuna Melt Supreme
2 6-oz cans low-sodium
chunk white tuna,
drained and flaked
+14-oz can small
white beans, rinsedand drained
+2-oz can sliced
black olives
+8 thin slices sour-
dough or other
crusty bread
Also: cup low-fat
creamy Italian salad
dressing, 2 thinly
sliced scallions,2 Tbsp chopped fresh
parsley, 8 slices
(8 oz total) provolone
cheese
HoW to MAKe It i b bowl, m th but
th bd d chs. rft fo 30 muts. F
up ou ll to mdum. Fo ch mlt, put chs
slc d of th tu m o slc of bd. Top
wth oth slc of chs d bd. Cot both
sds of ch mlt wth coo sp. Put th mlts o
th ll d sqush m wth wht, such s o
sllt. gll utl th bd s tostd d th chs s
mltdbout 5 muts p sd, us th wht oboth sds. Cut ch mlt hlf.
MakeS 8 ServingS
permelt 308 clos, 13 ft (38% of clos),
23 pot, 26 cbohdts (3 fb),
830 m sodum
-
7/30/2019 Cooking Seafood
9/14
W W W . M E N S H E A LT H . C O M
SEAFOOD
Quick-Startguide Luca Brasi Pizza
6-oz can low-sodium
chunk white tuna,
drained and flaked
+2 5-oz cans caponata
(eggplant appetizer),
drained
+10-oz can refrigerated
pizza dough
+1 cup shredded low-fat
mozzarella cheese
Also: 1 tsp oregano
HoW to MAKe It F up ou ll to mdum-low. i
mdum bowl, m th but th douh d
chs. Uoll th douh d cut t hlf. Cot two
pcs of fol wth coo sp d o ch sd
douh. Pss th douh to 8 ccls. Cot wth
mo sp. it oto th ll d pl off th fol.
gll fo 1 to 2 muts, o utl just bow o bottom.
it oto cutt bod. Sm of th tu-
plt mtu o ch. Sctt of th chs
o ch. Put th ps bc oto th ll. Clos
th ld d top ts. gll fo 3 to 5 muts, o utl
th chs mlts d th custs bow.
Cut ch to 4 slcs.
MakeS 2 MeDiUM PizzaS
perslice184 clos, 6 ft (30% of clos),
12 pot, 20 cbohdts (2 fb),
470 m sodum
wheretofindthefixinsCpot souds fc, but
ou c fd t supmt, t to th cd
tbls, tomtos, o ols. its Scl lsh
md fom plts, oos, tomtos, chos,
ols, d cps.
toimpresstheguestsadd 2 Tbsp choppd fsh
osm d 2 Tbsp p uts to th tu-plt
mtu. Td th moll fo 5-o cumbld
bsl-tomto ft.
-
7/30/2019 Cooking Seafood
10/14
W W W . M E N S H E A LT H . C O M
SEAFOOD 0
Quick-Startguide Blueberry Barbecue Salmon
HoW to MAKe It St th o to bol. i smll
bowl, st toth th jm d suc utl wll
bldd. Cot b sht wth ostc coo
sp. a th slmo o t, spl o slt d
ppp, d spoo of th suc o th fllts. Bol
fo 5 muts, o utl th fsh fls. Spoo th
m suc o th fllts bfo s.
MakeS 2 ServingS
eatwith 1 cup stmd boccol dld wth tsp
lmo juc; 1 cup Ucl Bs rd rc, Whol g
Bow (th d ou c mcow 90 scods)
perserving (clud sd dshs) 419 clos,
31 pot, 59 cbohdts (6 fb), 6 ft,
159 m sodum
1 Tbsp blueberry jam
or jelly
+2 tsp barbecue sauce
+2 4-oz salmon fillets
Also: Cooking spray,
salt and pepper to
taste
-
7/30/2019 Cooking Seafood
11/14
W W W . M E N S H E A LT H . C O M
LAMB
Quick-Startguide
BONUS SECTION!
LaMBTOPS
Wht h th roms us? Wll,
pt fom stht ods, publc bths, s-
tto, d w, th footsolds of th
mps m lso bouht foth wht s fo
much of th wold costo of th Su-
d ost d th Fd-ht bbshp. So t sms w
h Cludus to th fo mt tht, dspt ts hh stu-
td ft cott, s cllt souc of pot d oth
utts.
Cutl th most budt lstoc th wold, lmb s
stpl m os, clud nw zld, gc, d
th Mddl est. How, ou dot s t oft th Utd
Stts. W td to fo bf d chc o ou lls. But
lmb s ood d hlth w to j up ou mu. Just 110
ms of lmb pods 60 pct of ou dl pot
qumt d lmost ffth of ou o.
Lmb s lso cllt souc of tmB12
, whch sup
pots th poducto of d blood clls d hlps ou bod
mtbol pot, cbohdts, d ft.
its s lso o of th bst mts to coo qucl wth fc
ht, so th outsd s csp d chd d th sd swt
d juc. Whl t dost lws top th shopp lst wh t
coms to bbcus, ts dl mt to coo outdoos o
are yOU a Leg Man?
Try THiS exCeLLenT SOUrCe OF
PrOTein On THe griLL
-
7/30/2019 Cooking Seafood
12/14
W W W . M E N S H E A LT H . C O M
LAMB
Quick-Startguide chcol wth som obust hbs thow o, ss
Joh Woodwd, th hd chf t th Mlmso
Bss & B Lodo. it lso os ll wll
wth d w. no wod th roms w such bfs.
Ths ew Should kow about LmbBht st bst vd d mt wth mml ft m
sm to b th bst choc, but tll h lss flo
d too fm ttu, chf Woodwd ss. Hs
choc fo tdss d flo s mtud lmb,
whch s dp d colo, wth cm-colod ft
d slht odo.
Fd som ft Fo succult ost t ps to slct cut wth som ft ttchd. L, wll-tmmd
cuts pfbl fo quc coo mthods
such s f, ll, o bbcu.
Collct buttfls Wh ou bu l of lmb
fo th ll, s th butch to buttfl t fo ou.
Ths ols t th mt off th bo o
pc d fltt t, whch llows t to coo mo
l.
Td to you Flockp t cool as soo s possbl ft shopp,
wp th mt fsh plstc wp d put t o
plt (to pt blood dpp oto oth foods)
th fd o f. gt to ow ou fd tm-
ptu u d chc tht ts opt btw
0 d 5 C.
Co d thw Fsh lmb should b t wth 3
ds of puchs, whl fo mt must b thwd
oht bfo coo t. Put th mt o plt,
co t, d l t o th sd; t wot thw th
fd.
g it glladd flo Mt th mt oht llows th
flos to ll ptt lthouh ou should stll
jo tst sults f ou do t fo hou of two
bfo. T ths cp: cup so suc, 1 Tbsp
ho, 2 cushd clos lc, d 2 tsp d .
Slp o ub if ou ht hd tm to mt ou
lmb, ub som flo bfo coo. a d of
md ll hcs th flo of lmb, ss
Pt H, ow of wd-w H.g. Wlt
butchs Bos Cout, Lodo. it shows ou
usts tht ou md th t ffot.
Sto th f Lmb s bst cood fst t hh ht, so
lht ou ll t lst 30 muts bfo ou wt to
us t d wt utl th cols wht d scoch.
if ou ht usd md, cot th mt wth
ol ol. ad mmb to t ou lmb out of th
-
7/30/2019 Cooking Seafood
13/14
W W W . M E N S H E A LT H . C O M
LAMB
Quick-Startguide
fd bout 20 muts bfo coo o ls ou
mt m b touh d chw.
Tm to mo Chump chops d cutlts smll
cuts tht t fo ll. L cuts c tst too
chd b th tm th cood. So ft 15 to 20
muts o th bb, tsf thm to hot o
(360 F) fo ddtol 30 muts. Ths w th
mt wot bu d ou wot los flos fom
th ll.
g m b alws l mt fo m-
mum of 5 muts b llow t to st ft coo.
Ths sus tht th mt wll td d ms
ou wot los of th tul jucs wh c.
vtl Sttstcs: Wooll Fcts
1Th ouhl bllo shp o th plt
ou dto coutd thm du o slplss
htjust 11 mllo of whch l Wls.
2Hlf poud of wool c b spu to 20 mls
of f , d mtu w poducs bout
10 pouds of wl sho wool ouh to
m sut.
3Shp ht lws b sh, t tps
th pst th md hll of ct. Ufotu-
tl fo th lmbs, t ws th tp Joh Mceo
would thow oud th ts cout. it too th ts-
ts of 11 shp to m o c-smsh.
4you lmb s flss soul. Th h
o top fot tth. Ths ms thm poo whs-
tls, thouh t lst th oof of th mouth s hd so
th c t touh tto.
5if ou clbt shps fst bth-
d, ou mht wt to ow tht, fo foml
ddss, shp d 1 o o s hot.
Dot bu t c, thouhth bsc of top tth
ms t wot b bl to blow out th cdls.
6Shp h mostl scpd th ttto of fc-
to fms d th o ouh, oft ccss-
bl pstus d outcops. Ths ms thm th lst
ll of ll mls to b cotmtd wth tbotc
sdusbut th most ll to tf ususpct oc
clmbs.
7if ou s shp stdd o ts bc, oll t
o. a shp ct t up fom tht posto
d wll tull d f lft th.
Chop Tlimpss ou butch wth -dpth owld ofo tom:
viTaMinS anD MineraLS
L lmb s t souc of pot, B t-
ms, tm D, d mls, ptcull o d
c.
-
7/30/2019 Cooking Seafood
14/14
W W W . M E N S H E A LT H . C O M
Quick-Startguide
Th o lmb s fom thts
sl bsobd b th bod. Lmb lso
ds th bsopto of o fom othfoods.
Th tm D potc of lmb s
ptcull ood, d ths hlps wth
bo ml dst d th bsopto
of clcum.
St c of bs: Ths scto s
popul s ts th qucst to ost. it
c b sd s whol c of lmb
cood 20 muts o lsso d-
dul potos.
B sold should: not s ps s
b o lo, ths c b ostd, slcd d
td, olld d td, o bod. its lso
ood fo bbs d stws.
gt lo collcto: Othws ow
s th sddl, ths c b cut to chops
o sd s bolss lo ost. its
td d tst, d c b ostd
o lld.
Pull l of lmb: Ths clssc cut s
lbl fou ts: bolss, bo-
, olld, d td o buttfld. its
l d c b ostd, cut to l
sts, o choppd to cubs fo
bb.
FaT COnTenT
Most of th ustutd ft s moo-
ustutd; ths s th tp of ft ssoc-
td wth hlth Mdt dts.
Lmb cots om-3 polustu-ts, whch thouht to potct
st ftl ht dss.
glld L of Lmbgt ou butch to buttfl 5- to 6-lb l of lmb. you c mt
t us ths cp.
MarinaDe
2 clos of lc, cushd
1 d chl ppp, choppd
1 buch of osm
1 b lf
zst of 1 lmo
1 Tbsp of s slt
1 Tbsp blc blc ppp
1 Tbsp cod sds (cushd)
7 Tbsp ol ol
M, ub wll to th lmb, plc
th lot bowl, d co wth
plstc wp.
COOking gll ou l fo 8 to 10
muts o ch sd, tu
occsoll. Cotu to do ths
fo futh 30 to 40 mutso
tsf to hot o fo 30
muts to c o th coo.
aft coo, lt th lmb st
fo 7 muts, d c. S
th lmb wth smpl sld d
blsmc dss, plus w
pottos wth mt. O ll som
pt bd to o losd
md sld d bowl of
hummus.
anD TO Drink . . . Bb dalb
Fotll 2001, asch.voluptuous, soft, d plumm,
ths w qus ch mt to
soft ts ts. it ms
dl complmt to lmb.