Chopped green peppers, onions, and celery are considered the culinary “holy trinity” of Creole cooking. This Simple Shrimp Creole recipe uses this trio and more to create a healthy, quick meal that is sure to please. Serve over rice or couscous.Number of Servings: 5Ingredients: 1 tablespoon canola oil1 large onion, chopped1 large green bell pepper, chopped4 celery stalks, thinly sliced2 cloves garlic, minced2 cups all-natural chicken brothOne 28-ounce can diced tomatoes10 ounces frozen corn kernels, thawed1 tablespoon brown sugar¼ teaspoon cayenne pepper1 1/2 pounds shrimp, peeled and deveinedSalt and pepperNutrition Information: 240 calories: 4.5g fat (0.5g saturated; 0.6g omega-3); 860mg sodium; 26g carbohydrates; 4g fiber; 26g protein; 20% vitamin A; 100% vitamin C, 15% calcium; 20% iron
Instructions: Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the onion, pepper, celery, and garlic and cook until the vegetables soften, about 10 minutes. Add the chicken broth, tomatoes, corn, sugar, and cayenne pepper, bring to a boil, and then simmer 10 to 15 minutes. Bring the mixture back to a boil, add the shrimp, and cook until just cooked through, 3 to 5 minutes. Season with salt and pepper to taste.
Source:
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
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Number of Servings: 6Ingredients: 1 tablespoon vegetable oil1 cup chopped green bell pepper1 cup chopped onion1/2 cup thinly sliced celery1 clove garlic, minced1 1/4 cup uncooked long grain rice1 can (14-1/2 oz. ) low sodium tomatoes, undrained1 can (10-1/2 oz. ) low sodium chicken broth1 cup water3/4 teaspoon oregano1/2 teaspoon thyme1/4 teaspoon cayenne pepper1/8 teaspoon allspice1 pound surimi seafood, crab flavored, flakes, chunks or salad style, or crab meat2 tablespoons lemon juiceInstructions: Heat oil in large (3qt.) saucepan over medium heat. Add green pepper, onion, celery, and garlic. Cook stirring frequently, about 5 minutes or until onion is soft. Add rice; cook and stir 2 minutes. Add tomatoes, chicken broth, water, oregano, thyme, cayenne and allspice. Bring to a boil, reduce heat, and simmer, covered, for 20 minutes. Add the surimi seafood and lemon juice; cook 5 to 7 minutes longer or until rice is tender.
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Kick off your summer & your upcoming Father’s Day “Aussie style” with barramundi! Now raised fresh in the U.S., this delicious, mild & healthy fish is perfect for grilling on the barbie. Number of Servings: 4Ingredients: 4 Barramundi Fillets4 Tbs. Butter1 Baguette2 Tbs. Sweet Paprika4 Tsp. Kosher Salt2 Tsp. Garlic Powder2 Tsp. Onion Powder1/8 Tsp. Cayenne Pepper½ Tsp. Red Pepper Flake1½ Tsp. Ground White Pepper1½ Tsp. Ground Black Pepper1 Tsp. Dried Oregano1 Tsp. Dried Thyme½ Tsp. CuminCole Slaw4 Cups Red Cabbage (shredded)2 Carrots (shredded)2 Shallots (minced)½ Red Onion (halved and sliced thinly)½ Tsp. Kosher Salt½ Tsp. Black Pepper1 Tsp. Brown Sugar½ Cup Mayonnaise1 Tbs. Prepared Mustard1 Tbs. Capers¼ Cup Sweet Pickle (minced)½ Lemon (juiced)Instructions: Light a charcoal or gas grill. Place all the spices in a bowl and mix well. Divide baguette into four lengths approximately as long as the fillets and split each in half. Heat butter in a frying pan until just melted and turn off heat. Coat fish with butter by either brushing it on or by placing fillet in pan just long enough to coat. Place buttered fillets on a plate or platter. Also butter the split face of the baguette in the same manner and set aside. Sprinkle the spice mixture on all sides of fish, coating liberally. Grill fish for about three or four minutes on each side, avoiding open flame. The end result will be dark, some of the herbs may even be a little burned, and the fish should be just done. Remove fish from heat and allow to rest for a few minutes. Grill bread, buttered face only, until just golden.
Cole Slaw: Combine all the vegetable ingredients in a large bowl. Combine all remaining ingredients in a small bowl and add to vegetables. Adjust seasoning, and let sit in refrigerator for at least 30 minutes.
Assemble: Place a liberal amount of coleslaw on one half of baguette, add a fillet, top with other half of baguette and hold everything together with a long tooth pick.
Excellent weekend eating accompanied by a Blackened Voodoo Lager or an Amber Abita Lager.
Source: Australis Barramundi
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Think Cajun! This spicy rendition of an old Cajun classic is hearty and delicious.Number of Servings: 4Ingredients: 1 1/2 lbs. fresh Tropical™ Tilapia fillets1/4 tsp. cayenne pepper1/4 tsp. ground black pepper2 tsps. olive oil3 cloves garlic, finely minced1 Tbls. fresh parsley, finely chopped1/2 large green bell pepper, seeded and chopped1/2 large red bell pepper, seeded and chopped1 stalk celery, chopped1/2 cup scallions, chopped2 Tbls. all purpose flour2 cups tomato sauce1 tsp. fresh thymeInstructions: Rub pepper and cayenne into fillets. Arrange half the fillets in a non-stick baking pan. In a separate dish, combine olive oil, garlic, parsley, bell peppers, celery and scallions. Sprinkle half of this mixture over the fillets in the baking pan. Sprinkle half the flour over the vegetables and drizzle with half the tomato sauce and fresh thyme. Repeat layer. Cover and place pan in the oven at 325° and bake for 1 hour or until fish flakes when tested with a fork.
Source: Tropical Aquaculture Products, Inc.
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Number of Servings: 4Ingredients: 1/4 cup vegetable oil1 cup chopped celery1 cup chopped green pepper1 cup chopped onion2 cloves garlic, chopped4 cups beef brothOne 16oz can tomatoesOne 10oz package frozen sliced okra1/2 teaspoon thyme1 bay leaf1/2 teaspoon cayenne pepper1/2 teaspoon oregano1 teaspoon salt4 catfish fillets cut into 1 inch cubescooked riceInstructions: Heat oil in large stockpot. Sauté celery, green pepper, onion, and
garlic. Add beef broth, tomatoes, okra, thyme, bay leaf, cayenne
pepper, oregano, and salt. Cover and simmer 30 minutes. Add catfish and
continue simmering 15 minutes or until catfish flakes easily. Remove
bay leaf. Serve over cooked rice, if desired.
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Number of Servings: 4Ingredients: One 16 oz. can tomatoes1 onion, chopped4 cloves garlic, minced2 bay leaves2 tsp. cumin1 1/2 tsp. oregano2 tbsp. VinegarSalt and pepper2 lb. shrimp in the shellInstructions: In a saucepan, place the tomatoes, onion, garlic, bay leaves, cumin, oregano and
vinegar. Bring to a boil, cover, lower the heat and simmer for 15 minutes, while you peel the shrimp.
Taste the sauce, correct the seasoning, and add the shrimp. Cook for approximately 5 minutes, until shrimp are firm and opaque.
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