Seafood Alternatives: shark, swordfish, salmon or halibutNumber of Servings: 4Ingredients: 2 tablespoons reduced sodium soy sauce2 teaspoons brown sugar1 teaspoon ground cumin1 teaspoon sesame oil or vegetable oil1/4 teaspoon crushed red pepper1 clove garlic, minced4 (4 to 5 oz.) tuna steaks4 green onions, diagonally sliced3 cups cooked ricered pepper slices for garnishInstructions: Combine soy sauce, brown sugar, cumin, sesame oil and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
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Seafood Alternatives: shark, tuna, salmon or halibutNumber of Servings: 4Ingredients: 2 tablespoons reduced sodium soy sauce2 teaspoons brown sugar1 teaspoon ground cumin1 teaspoon sesame oil or vegetable oil1/4 teaspoon crushed red pepper1 clove garlic, minced4 (4 to 5 oz.) swordfish steaks4 green onions, diagonally sliced3 cups cooked ricered pepper slices for garnishInstructions: Combine soy sauce, brown sugar, cumin, sesame oils and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
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This recipe is a bundle of fun! Eat them with your hands, and use a spoon to pick up any tiny bits of veggies that escape.Number of Servings: 6Ingredients: 4 teaspoons peanut oil, divided3 to 4 medium carrots, shredded (about 1 ½ cups)One 7-ounce package mung bean sprouts1 cup snow pea pods, sliced into ½-inch pieces4 scallions, white part chopped2 garlic cloves, minced1 pound small cooked shrimp, fresh or frozen, thawed1 cup cooked rice1/3 cup lite teriyaki sauce1/4 cup roasted peanuts, chopped1 tablespoon brown sugar1 tablespoon grated fresh ginger root12 egg roll wrapsNutrition Information: 330 calories, 7g total fat, 1g saturated fat, 710mg sodium, 45g carbohydrate, 4g fiber, 22g protein, 100% vitamin A, 40% vitamin C, 25% iron
Instructions: Heat two teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the carrots, bean sprouts, snow peas, scallions and garlic and cook, stirring frequently, until the vegetables soften, about 5 minutes. Stir in the shrimp, rice, teriyaki sauce, peanuts, brown sugar, and ginger and heat through.
To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the shrimp mixture into each wrapper. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
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Number of Servings: 4Ingredients: 20 each Ocean Garden 21/25 Mexican shrimp Tempura Fried4 tbsp. Ginger Lime Sauce8 tbsp. Mango Papaya Salsa4 halves Avocado (diced)1 tbsp Sweet soy1 tsp Black sesame seeds4 each Lime Wedge1 tbsp Cilantro (fresh chopped)Ginger Lime Sauce½ tbsp Garlic1½ tsp Serrano pepper (minced)¾ tsp Sam bal chili sauce2 tsp Ginger (fresh minced)3 tbsp Fish sauce1 ½ tbsp Limejuice3 tbsp Sugar2 tbsp WaterMango-Papaya Salsa½ cup Papaya (seeded and diced ¼ inch)2 tbsp Red onion (minced)1 tsp pickled ginger (minced)2 tbsp Limejuice2 tbsp Cilantro (finely chopped)6 tbsp Pineapple juice1 cup Mango (seeded and diced ¼ inch)Tempura Fried Prawns20 each Prawns 21/25 (peeled and de-veined, tail left on)1 cup Rice flour2 cups Tempura batterTempura Batter1 cup Rice flour1 cup Soda water, cold½ tsp Sesame oil½ tsp Kosher salt1 each Egg yolkInstructions: Place the diced avocado in a 4 inch ring mold and press firmly to set. Tempura fry the prawns and rest five of them on top of the avocado. Place the mango-papaya salsa on top of the prawns. Drizzle the ginger lime sauce around the avocado on the plate. Drizzle the sweet soy in a zig-zag pattern over top of the salsa and prawns. Garnish with fresh cilantro, black sesame seeds and a fresh lime wedge.
Ginger Lime Sauce
Combine all ingredients and mix well. Store refrigerated until needed for use.
Mango-Papaya Salsa
Combine all ingredients and mix well. Store refrigerated for at least 1 hour until needed for use.
Tempura Fried Prawns
Right before assembly dip each prawn into the rice flour then shake to remove excess flour then dip the prawn into the tempura batter and place the into a 375 degree fryer and cook until golden (Be sure not to over crowd). Remove the fried prawn and let rest on a paper towel lined plate to remove excess oil. Assemble dish immediately. (Note: to keep the oil clean between use skim excess batter that floats to the top.
Tempura Batter
In a mixing bowl place the rice flour and pour in the cold soda water and mix well until there are no lumps. Add the egg yolk and mix well. Add the salt and sesame oil to season. Reserve cold until needed.
Cook over low heat until the polenta grains are soft and the liquid is absorbed. Fold in the Parmesan cheese and serve.
Source: Ocean Garden Products and Sr. Executive Chef Jeremy Anderson, Elliott’s Oyster House, Seattle, WA
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Number of Servings: 2Ingredients: 1- 9 oz package SeaPak® Wrapped Shrimp-Oven Ready1/2 cup hot chunky salsa1 packet Sweet Spicy Sauce (included in SeaPak Wrapped Shrimp Package)2 tablespoons orange marmalade2 tablespoons chopped fresh cilantro leavesInstructions: Prepare the shrimp according to package directions.Stir together the salsa, sauce, marmalade and cilantro in a small bowl. Serve the shrimp with sauce for dipping.
Source: SeaPak Shrimp Company
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Alternative: ScallopsNumber of Servings: 4Ingredients: 1 Tablespoon vegetable oil12 Ounces shrimp, peeled and deveined1 Cup bell pepper strips1 Cup unsweetened pineapple chunks1/2 Cup canned bamboo shoots, drained1/2 Cup commercial sweet-sour sauceHot cooked riceNutrition Information: Calories: 283
Cholesterol: 121mg
Protein: 16.5g
Fat: 4.6g
Sodium: 164.7mg
Carbohydrates: 43.3g
Instructions: Heat oil in a wok or non-stick skillet; add shrimp and bell pepper. Saute 3 to 5 minutes or until shrimp turn pink and firm. Add pineapple, bamboo shoots and sweet-sour sauce; cook 3 to 5 minutes or until heated through. Serve over hot, cooked rice.
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Number of Servings: 4Ingredients: 1 tablespoon vegetable oil12 ounces shrimp, peeled and deveined or sea scallops1 cup bell pepper strips1 cup unsweetened pineapple chunks1/2 cup canned bamboo shoots, drained1/2 cup commercial sweet-sour saucehot cooked riceInstructions: Heat oil in a wok or nonstick skillet; add seafood and bell pepper. Saute 3 to 5 minutes or until seafood is cooked through. Add pineapple, bamboo shoots and sweet-sour sauce; cook 3 to 5 minutes or until heated through. Serve over hot, cooked rice.
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This deliciously sweet and slightly sour shrimp dish is a real family favorite. Kids love the taste while moms (and dads!) like the fact that it’s easy to make and ready to eat in less than 30 minutes.Number of Servings: 5Ingredients: 2 cups instant brown rice (about 4 cups cooked)One 8-ounce can pineapple tidbits or chunks packed in juice1/3 cup water or all-natural chicken broth1/3 cup lite teriyaki sauce2 tablespoons white wine vinegar or rice vinegar2 tablespoons peanut butter, optional2 tablespoons cornstarch1 tablespoon canola oilOne 16-ounce bag frozen Asian-style mixed vegetables, thawed1/2 teaspoon ground ginger or 1 teaspoon bottled minced ginger1 pound medium cooked shrimp, fresh or frozen, thawedInstructions: Cook the rice according to package directions. Set aside. Drain the juice from the pineapple into a bowl. Add the water, teriyaki, vinegar, peanut butter as desired, and cornstarch and whisk until well blended. Set aside. Heat the oil in a large nonstick skillet or wok over high heat, add the vegetables and ginger, and stir-fry 3 minutes. Add the shrimp and pineapple and cook, stirring frequently, until heated through, 1 to 2 minutes. Re-whisk the pineapple juice mixture and add to the skillet. Bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens slightly, about 2 minutes. Serve over rice.
Moms’ Kitchen Note:
If you can’t find frozen Asian vegetables, use any other frozen vegetables that your family likes.
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Stir fries are easy to make and fun to eat! Serve over white or brown rice.Number of Servings: 4Ingredients: 2 tablespoons light soy sauce2 tablespoons hoisin sauce2 tablespoons water½ teaspoon ground ginger2 teaspoons cornstarch1 to 2 tablespoons canola or peanut oil1 pound medium or large shrimp, shelled and deveined1 medium red bell pepper, cut into thin strips½ pound snow peasNutrition Information: 170 calories, 5g fat (0.5g saturated, 0.7g omega-3), 630mg sodium, 11g carbohydrate, 2g fiber, 21g protein, 25% vitamin A, 110% vitamin C, 20% iron
Instructions: Whisk together the soy sauce, hoisin sauce, water, ginger, and cornstarch and set aside. Heat the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 1 minute. Add the red bell pepper and snow peas and cook, stirring constantly, until the vegetables are crisp-tender, about 2 minutes. Rewhisk the soy sauce mixture and add to the pan. Reduce the heat and simmer, stirring constantly, until mixture thickens slightly, about 2 minutes. Serve immediately.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
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Equipment note: To steam skate, use a rack or steamer basket that fits in a wok or wide pan. If the utensil doesn't have a fitted lid, cover with foil.Number of Servings: 4Ingredients: 1 1/2 Pounds pan-ready skate fillets (4, 6 oz. portions)1 Stalk lemongrass*3 Cups orange juice1/2 Cup lime juice2 teaspoons thinly sliced fresh gingerFresh chives or scallion tops for garnishLime slices for garnish*If fresh lemongrass is unavailable, increase ginger to 1 tablespoon or substitute 1 teaspoon lemon zest.Instructions: Discard tough leaves and woody base of lemongrass. Thinly slice the tender portion of the lemongrass stem. In the base of the steamer, combine lemongrass, juices and ginger; bring to boil. Arrange skate on steamer rack of basket, fit into pan, cover tightly. Reduce heat; steam for 5 minutes or just until skate "flakes" easily when tested with a fork. If rack will not hold all of the skate at one time, steam in two batches.
Using a wide slotted spatula, carefully transfer skate from steamer rack to heatproof platter or individual serving plates; keep warm. Turn heat to high, cook juices, uncovered, for 10-15 minutes or until sauce is reduced by one-half.(Should have consistency of syrup.) Strain sauce over fish. Garnish with lime slices and chive stems. (Note: Narrow strands of lemon grass can be substituted for chives, but may be too fibrous to be edible.
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