Seafood - Really Good & Really Heathful

Try one of these quick and easy recipes for seafood when you're in a hurry or when you just want to serve your family and/or guests a really delicious and healthful meal.

Don't be surprised when you're asked for "more fish dishes, please".

TO PRINT A RECIPE: Click to it, highlight it, then click "File" -> "Print" -> "Selection" -> "Print".
(If that doesn't work give your computer a whack with something - like I do. It won't help you print but you might feel better.)

Pecan-Crusted Fish Filets
Serves 4

This quick and easy recipe could be expensive if the seafood you choose is sole, but flounder or tilapia will be just fine at half the price.

1 cup finely chopped pecans
1/4 cup dry bread crumbs
2 tsp. grated lemon peel
1 egg
1 Tbsp milk
I lb. sole or flounder filets, about 1/2 inch thick
1/2 tsp salt
1/4 tsp pepper
2 Tbsp vegetable oil
Lemon wedges

Mix pecans, bread crumbs and lemon peel in shallow bowl. Beat egg and milk with wire whisk or fork in another shallow bowl.

Cut fish into 4 serving pieces. Sprinkle both sides of fish with salt and pepper. Coat fish with egg mixture, then coat well with pecan mixture, pressing lightly into fish.

Heat oil in 12-inch nonstick skillet over medium heat. Add fish. Reduce heat to medium-low. Cook 6 to 10 minutes, turning once carefully with 2 pancake spatulas, until fish is brown and flakes easily with fork. Serve with lemon wedges.

Cognac Shrimp and Veggies
Serves 4 to 6

Here's a one-dish seafood meal that includes a drink. But, seriously, as a flavoring agent cognac is terrific. And make extra copies of this recipe because your guests will ask for it.

5 Tbsp butter, divided
2 lbs. raw shrimp, shelled, deveined
salt & freshly ground pepper to taste
3 Tbsp finely chopped shallots
2 Cups thinly sliced mushrooms
1 Cup finely chopped celery
1 Cup julienne strips of sweet red pepper
1 Cup fresh snow peas
3 Tbsp cognac
1/2 Cup whipping cream

In 12 inch non-stick skillet melt 2 tablespoons butter. Add shrimp, salt, and pepper to taste. Cook over high heat 2 minutes, stirring constantly, or until shrimp turn pink. With slotted spoon remove shrimp to bowl.

Add 1 tablespoon butter and shallots to skillet. Cook 1 minute, stirring. Add mushrooms, celery, pepper, and snow peas. Cook 2 minutes. Sprinkle with cognac (have a sip yourself if so inclined).

Add cream and bring to boil. Add shrimp with any accumulated liquid. Mix well and heat thoroughly. Stir in remaining 2 tablespoons butter.

Serve immediately.

Orange Roughy Mornay
Serves 4

For a quick and easy recipe this is a long one - it may actually take 35 whole minutes. But when you taste this seafood delight it will be more than worth it.

1 & 1/2 lbs. orange roughy
3 Tbsp butter, divided

2 Tbsp flour
1 cup milk
salt & pepper to taste
2 ozs. Gruyère cheese, grated
pinch of nutmeg
1 Tbsp bread crumbs
1 Tbsp grated Parmesan cheese

Cut fish into serving pieces. Arrange in buttered oven-proof dish.

In saucepan melt 2 Tbsp butter. Remove from heat. Stir in flour then milk. Season with salt and pepper. Return to heat. Bring to boil, stirring constantly. Reduce heat. Add Gruyère and nutmeg. Cook until cheese is melted. Do not boil.

Spoon sauce over fish. Sprinkle with crumbs mixed with Parmesan cheese.

Drizzle 1 tablespoon melted butter over all. Bake in preheated 350 degree oven 20 to 25 minutes. Serve immediately.

Sorta Spicy Baked Shrimp
Serves 2

We say "sorta" because we don't know how much Tabasco you want to add. It's okay with us if you call it "Real Spicy".

1 lb. jumbo raw shrimp, shelled, with tails left on
1/4 pound butter
1 Tbsp lemon juice
1 Tbsp Worcestershire sauce
1 Tbsp coarsely ground pepper
½ tsp salt
Tabasco to taste

Put shrimp in single layer in 9 x 13 inch baking dish. Dot with butter. Combine remaining ingredients and pour over shrimp.

Bake in preheated 350° oven 20 minutes, stirring occasionally.

Remove shrimp to individual bowls and pour the heavenly pan juices over shrimp.

Serve immediately, maybe with some French bread for dipping. Boy, was that easy!