fish recipes

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An IntroductionEating fish is an important part of a healthy diet. Rich in vitamins and lowin fat, fish contains protein we need for strong bodies. It is also an excellentsource of nutrition for proper growth and development. However, fish con-sumption can be a major source of human exposure to toxins like mercury.These toxins can be found naturally in the environment or as a result of in-dustrial pollution.Accurate information about the types and the amount of fish to consumeis necessary for Floridians to know how to safely include fish in their diets.Thus, the Fish for Your Health initiative was born — an initative striving toinform the public about what types and quantities of fish are healthy for con-sumption by young children, pregnant or nursing women, and women whomay become pregnant.In Spring 2011, The the Florida Department of Health’s Environmental PublicHealth Tracking (EPHT) Program issued a call for recipes that feature heart-healthy (high in omega-3) seafood using fish from the Best Choices andLowest Mercury categories on the Fish for Your Health wallet card. The re-sponse was so great that we decided to compile the Hooked: Heart-HealthyFish Recipes From Real Floridians.For further nutritional information for the fish in these recipes and in gen-eral, check out Florida Department of Agriculture and ConsumerServices’s guidelines.For more information on the Fish For Your Health initiative, visit us athttp://www.floridatracking.com or email us [email protected] remember... EAT FISH, choose wisely!

Table of ContentsSALMON. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Cedar-Planked Wild Salmon With Ginger. . . . . 4Sweet Thai Salmon. . . . 5Salmon And Gravy. . . . . 5Honey Salmon. . . . . 5Simple Salmon. . . . . 5Salmon With Thai Peanut Sauce. . . . . 6Salmon Delish. . . . . 6Curry Salmon Rice. . . . . 6Sangria Salmon With Salsa. . . . . 6Kulebiak: Polish Salmon Turnover. . . . . 7Garlic Salmon. . . . . 8TILAPIA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Sweet And Sour Tilapia. . . . . 10Lemony Tilapia. . . . . 10Black Bean Salsa-Topped Tilapia. . . . . 10Baked Tilapia With Dill Sauce. . . . . 11Lime Butter Tilapia. . . . . 11Spicy Tilapia With Peppers. . . . . 12Breaded Tilapia. . . . . 12Baja Tilapia Tacos. . . . . 12Veggie-Topped Tilapia. . . . . 13Garlicky Curry Tilapia. . . . . 13SHRIMP. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14Shrimp Gazpacho. . . . . 15Savory Shrimp And Grouper. . . . . 15Shrimp Linguine Alfredo. . . . . 15Shrimp ‘N Scallops Pasta. . . . . 15COD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Cod Fillets With Red Pepper Sauce. . . . . 17Coleman’s Cod Sandwich. . . . . 17Baked Cod. . . . . 17Cod Fritters. . . . . 18TUNA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19Tuna Noodle Casserole. . . . . 20Mary Hartman Tuna Loaf. . . . . 20Tuna Spread. . . . . 20Tuna Salad. . . . . 20CATFISH. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Grilled Creole Catfish. . . . 22Cheesy Seafood Spaghetti. . . . . 22OTHER FISH. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Linguine With White Clam Sauce. . . . . 24Sardine Sandwich. . . . . 24Whitefish With Sautéed Vegetables Over Rice. . . . . 24FISH CONSUMPTION RECOMMENDATIONS. . . . . . . . . . . . . . . . . . . 25

SALMONSalmon is a superfood boasting loads of protein and healthy fats.Another bonus: Just a mere 4-oz. serving of wild salmon serves upa full day’s requirement of vitamin D. And that same pieceof fish contains over 50 percent of vital nutrients like B12, niacin,and selenium. Salmon also proves an impressive source of B6and magnesium.HIGH IN SELENIUM LOW IN CALORIES LOW IN SATURATED FAT 3

CEDAR-PLANKED WILDSALMON WITH GINGERSubmitted by Robert Washam, Martin County Note: Cedar planks can be purchased online, in most grocery and/or supply stores. Soak the plank in water for at least an hour before placing on the grill. The plank will release a wood smoke that flavors the fish. Keep a bottle of wa- ter handy during grilling to put out flames and to keep the plank from burning.• 1 lb. wild salmon• 1 T extra virgin olive oil• small piece of fresh ginger• one lime• one cedar plank• sea salt and black pepper, a pinch of eachDry salmon with a paper towel and sprinkle the fish with salt, pepperand olive oil. Finely grate the ginger using a cheese grater and spreadon the fish.Heat a grill and place a water soaked cedar plank on the grate for 2minutes to preheat. Place the fish on the preheated plank skin sidedown and cook about 15 minutes or until cooked through. Removefish from plank, sprinkle with half the juice of a lime. Serve with theother half of the lime. This recipe goes great with grilled asparagusand wild rice. 4

SWEET THAI SALMON HONEY SALMONSubmitted by Debbie Carty, Escambia County Submitted by Helen Mead, Hendry CountySERVES 4 SERVES 4• 2 salmon fillets • 4 1-in. thick• 4 T Thai sweet chili dipping sauce fresh salmon• 2 T soy sauce fillets• 1 T grated fresh ginger• black pepper to taste • 2 T extra virgin• lemon wedges for garnish olive oilMix dipping sauce, soy sauce, ginger, and • 1/4 c. honeyblack pepper together. Place fish in a glass • crushed reddish. Pour mixture over fish and let mari-nate several minutes to an hour. Then cook pepper, to tasteon both sides under broiler until done — • sea salt andyou’ll know because the sauce will be cara-melized. pepper, a pinch eachServe on a bed of fresh greens with chowmein noodles for the perfect Asian salad. Preheat oven to 450 degrees F. Line aThe salmon also tastes great served cold baking sheet with aluminum foil. Drizzleand can be made and refrigerated ahead of the oil on top then place the filets on thetime for summer al fresco dining. oiled sheet. Sprinkle the seasonings over the fish and top with honey. Bake uncov-SALMON AND GRAVY ered for 15-18 minutes or until the salm- on flakes when prodded with a fork.Submitted by Debbie Cheatwood, Polk County SIMPLE SALMONSERVES 4• 1 14 oz. can Submitted by Kathy A. Rogers, Leon Countysalmon SERVES 4• 5 T vegetable oil • 4 1-in. thick fresh salmon fillets• 4 T self-rising flour • 1 T margarine• 1 1/2 c. water • 1/4 c. lemon juice• 1/2 t salt Wash fillets well with lukewarm water.• 1 t black pepper Drop the margarine into a frying pan onRemove all bones carefully from salmon. medium heat and let it melt. Then, whiskCoat frying pan with oil. Heat on stove top in the lemon juice. Add the fillets one at aover medium heat briefly. Stir flour into time, cooking about five or six minutes onhot oil. Lightly brown flour over medium each side. Spoon the lemon-butter mix-heat. Stir water into browned flour, salt, ture over the fillet while cooking as needed.and pepper to make gravy. Stir salmon Toss the fish in with some wild rice andinto gravy, cover and warm over medium fresh veggies to make it a meal. Use theheat three more minutes until hot. Add leftover mixture to top fillets.more water if too thick. 5

SALMON WITH THAI CURRY SALMON RICEPEANUT SAUCE Submitted by Marco Meneses, Broward County SERVES 4-5Submitted by Gregg Rottler, Hillsborough County • 2 c. canned salmon, drained and flakedSERVES 4 • 1 1/2 c. rice• 2 lbs. salmon fillet • 1/2 c. frozen peas, thawed• 4 T creamy peanut • 1/2 c. broccoli florets butter • 2 T olive oil • 2 eggs, beaten• 4 T white vinegar • 2 T curry powder• 4 T soy sauce • 2 T soy sauce• 3 t honey• 2 t garlic powder• 1/4 t ginger powder Rinse rice well and low boil until tender;• cayenne pepper, drain any remaining water. Heat half the to taste oil in a wok and stir fry the rice, sprinklingStir ingredients together well, then slath- with curry. Add the peas, broccoli, salmoner onto salmon that’s been placed in a and soy sauce, and keep stir-frying for 30baking dish. Bake at 350 degrees F for seconds or until aromatic. Heat the re-approximately 15-20 minutes, depending maining oil in a small non-stick pan, andon thickness of the fish. Garnish with pars- quickly scramble the eggs until almostley. set. Add the eggs to the stir fry, blending them through the mixture with a fork toSALMON DELISH break them up. Serve immediately.Submitted by Kelly Gregg, Leon County SANGRIA SALMONSERVES 4 WITH SALSA• 4 6-oz. fillets of wild salmon Submitted by Stevie Bryant, Marion County• 1/3 c. olive oil• 1/2 t freshly minced garlic SERVES 4• 1/2 t freshly grated ginger • 4 1-in. thick salmon fillets• 1 T organic lemon pepper seasoning • sangriaCombine all ingredients except for salm- • 3 medium-sized green bell pepperson to create a marinade. Let salmon soak • 1/2 medium-sized red onionin mixture for one hour. • 4 oz. jalapeños • 3 large tomatoesArrange salmon in a single layer inside a • lime juicesauté pan and pour leftover marinade on Place salmon on center of aluminum foiltop of fish. Cook at medium heat for five and bring up the sides to make a bowlto seven minutes. Turn salmon, cover around the salmon. Pour a small amountpan, and turn off the burner. Let fish set of sangria over the salmon. Chop all veg-for 10 minutes. etables and place in a bowl. Drizzle salsa with lime juice. Spoon a generous amountServe with lightly sautéd asparagus and of salsa over the salmon. Close the foil.roasted rosemary cubed new potatoes. Place in oven at 350 degrees F for 15-20 minutes, or until fish is flaky. 6

KULEBIAK:Polish Salmon TurnoverSubmitted by Irena Stoilova, Leon County SERVES 4Note: The Welsh have their pasties, the Italians their calzones and His-panics have empanadas. The Poles call their version of pocket mealskulebiak, while Russians call them kulebyaka.The pastry can be yeast dough, filo or puff pastry and the fillings arelimited only by your imagination. Here, salmon, eggs, and rice make anelegant pescatarian meal. Add a salad or green vegetable and you’ve gota gourmet offering even the kids will eat! If you really want to get fancy,serve with a bechamel or white sauce. • 4 3-4-oz. skinless salmon Place baking rack in the middle of the oven and fillets heat to 400 degrees F. Combine caramelized onions, rice, dill, lemon juice, salt, and black • 1/4 c. caramelized onion pepper until thoroughly combined. Set aside. • 1 c. cooked brown rice • 1 T chopped fresh dill On a parchment-paper-lined baking sheet, roll • 1 T lemon juice out puff pastry to a 12-in. square. Spread re- • 1/4 t salt served rice mixture on half of the pastry, leav- • 1/8 t black pepper ing a 1-in. margin around the edges. • 1 8-oz. sheet puff pastry • salt and black pepper, to taste Lay salmon fillets on top of rice. Season to taste • 3 large hard-boiled with salt and pepper. Scatter eggs on top of salmon. eggs, chopped • 1 beaten large egg for Brush pastry edges with beaten egg and flip top half of pastry over filling. Press edges together, sealing and glazing sealing well, and crimp as for a pie.7 Brush entire surface with beaten egg. Create a decorative criss-cross design, if desired, by running the back of a knife in parallel diagonal lines through the glaze. Be careful not to pierce the pastry. Using a skewer, make four tiny vent holes to allow steam to escape. Bake 40 minutes, loosely covering top with foil after 30 minutes to prevent overbrowning. Al- low to cool before cutting into slices.

GARLIC SALMONSubmitted by Lori Rittel, Monroe County SERVES 6-8• 1 large salmon fillet• 1 18-in. presoaked Western cedar plank (Hint: Presoak plank in cold water overnight or for at least one hour in hot water prior to cooking)• 3 T butter, melted• 3 T olive oil• 2 T lemon juice• 4 T fresh garlic, minced• 1 t crushed dried red pepper• 1 t fresh tarragon, minced• 1/4 t lemon peel, grated• 1/4 t chili pepper• 1 red bell pepper, sliced• 1 yellow bell pepper, sliced• salt and black pepper, to tastePrepare marinade by combining butter, olive oil, lemon juice, garlic, driedred pepper, tarragon, lemon peel, and chili pepper.Place the salmon, skin side down, on pre-soaked Western Cedar plank.Brush salmon with the marinade. Top with sliced peppersPlace cedar plank on the grill and grill, covered, for 20 minutes or untilfish flakes with a fork.Check periodically to douse any flames (should the plank flame up fromthe bottom, use a spray bottle full of water to spritz the fire out).Salt and pepper to taste and serve immediately with lemon wedges. Youcan use the cedar plank for the serving platter, just be sure to put a trivetor cutting board underneath as the bottom of the plank will be charred!Printed with permission from Cooking Backyard to Backcountry, by John Ritteland Lori Rittel, MS, RD, Riverbend Publishing, 2008. 8

TILAPIATilapia is quickly becoming one of the most popular types of seafoodin the nation. This fish makes for a superlative source of phosphorus,niacin, selenium, vitamin B12, and potassium. Its natu-rally mild flavor and ability to absorb flavors while cooking make it anideal type of fish to serve children and picky eaters.HIGH IN PROTEIN MILD FLAVOR HIGH IN POTASSIUM 9

SWEET AND SOUR BLACK BEAN SALSA-TILAPIA TOPPED TILAPIASubmitted by Alana Waxman, Palm Beach County Submitted by Heather Shores, Collier County SERVES 4SERVES 2 • 4 6-oz. tilapia fillets• 2 6-8-oz. tilapia fillets • 2 T olive oil• 1 T olive oil • 1/2 15-oz. can black beans• 1/2 medium-sized onion, chopped • 1/2 10-oz. can diced tomatoes, with• 1 small tomato, diced• 1 T red wine vinegar Italian seasoning• 2 T raisins • 1/2 c. fresh corn• 1 t brown sugar • 2 medium-sized scallions, chopped• 1 T parsley, chopped • salt and black pepper, to taste• 2 T pine nuts, toasted • blackening season, to taste• 1/2 t salt• black pepper, to taste Sauté each fillet on either side in an oil- coated pan, salting and peppering to taste. In a bowl, combine the beans, to- matoes, scallions and spices. Serve fish on a bed of fresh spinach with a generous scoop of salsa. LEMONY TILAPIA Submitted by Diana Tweety Gaddis, Lee County SERVES 4Preheat oven to 425 degrees F. Heat the • 4 6-oz. tilapia filletsolive oil in a skillet over medium heat. • 4 T butter, meltedAdd the onion and sauté until translu- • 4 T lemon juicecent. Add the tomato, sprinkle with 1/4 t • 1 c. dry, seasoned stuffingsalt, and sauté three more minutes. Add • salt and pepper, to tastevinegar, raisins, brown sugar, and anoth-er 1/4 t salt. Sauté three more minutes. Preheat oven to 400 degrees F. Toss stuff- ing mix with the melted butter and set aside.Place tilapia fillets in a roasting pan justlarge enough to hold them. Season with Wash and completely dry the tilapia fil-salt and pepper. Next, pour the sauce lets. Place tilapia on a buttered, oven-over them and bake for 20 minutes. proof platter. Sprinkle fish with lemon juice, salt and peper. Cover the filets with the buttered bread crumbs.Sprinkle with parsley and pine nuts be- Bake until the fish flakes easily with afore serving. fork, about 15-20 minutes. 10

BAKED TILAPIA WITH LIME BUTTER TILAPIADILL SAUCE Submitted by Erika Tomin, Citrus CountySubmitted by Dorothy Pompey, Leon CountySERVES 4 SERVES 4• 4 4-oz. tilapia fillets• 1 T lemon pepper• 1 T garlic powder• 1 T onion powder• 1 T Cajun seasoning• 1 lemon, thinly sliced• 1/4 c. mayonnaise• 1/2 c. sour cream• 1 t fresh lemon juice• 2 T fresh dill, chopped• salt, to taste • 4 1/2 lb. tilapia fillets • 3/4 t kosher salt, divided • 1/2 t pepper, divided • 5 T unsalted butter, divided • 1 T lime zest • 1 T lime juice • 1 shallot, chopped finelyPreheat the oven to 350 degrees F. Season Preheat large sauté pan on medium-highthe tilapia fillets with dry mixture (lemon two or three minutes. Season both sidespepper, garlic powder, onion powder, Ca- of fish with 1/2 t of the salt and 1/4 t ofjun seasoning, salt) on both sides. Ar- the pepper. Place 1 T of the butter intorange the seasoned fillets in a single layer pan to coat it. Add fish and cook on me-in the greased baking dish. Place a layer dium heat three minutes on each side orof lemon slices over the fish fillets. Bake until flesh is opaque and separates easilyuncovered for about 15 to 20 minutes or with a fork. Cook time may vary depend-until fish flakes easily with a fork. ing on the thickness of the fish.While the fish is baking, mix together the Meanwhile, cut remaining butter intomayonnaise, sour cream, lemon juice and small pieces and place in small bowl todill in a small bowl. soften. Add lime zest and shallots. Drizzle lime juice over fish then remove it from the pan. Stir remaining salt and pepper into softened butter mixture until well blended. Heat butter mixture in the pan to soften shallots and then spoon over fish. 11

SPICY TILAPIA WITH BAJA TILAPIA TACOSPEPPERS Submitted by Meghann MacCurrach,Submitted by Jeanne Sheppard, Sarasota County Hillsborough CountySERVES 4 SERVES 4• 4 8-oz. tilapia fillets • 1 lb. tilapia• 2 medium-sized green peppers, diced • 1 packet taco seasoning mix• 2 medium-sized red peppers, diced • 1 c. shredded red cabbage• 1 medium-sized sweet onion, diced • 8 soft taco-sized whole wheat tortillas• 4 T olive oil • 1 c. shredded Mexican blend cheese• Creole seasoning, to taste • 1 c. fresh salsa• 2 c. cooked rice, white or brown • 1/2 c. reduced-fat sour cream • 1 T extra virgin olive oilSprinkle fillets with Creole seasoning and • fresh cilantro, chopped, to tasteset aside. In medium skillet, sauté veg-etables in 2 T olive oil until partially donebut still crisp. Remove from pan andadd another 2 T olive oil. Add fish andsauté until done, when fish is white andflakes with a fork, about eight minutes oneach side. Serve at once with vegetablestopped over fish and rice on the side.BREADED TILAPIA Heat olive oil in a medium skillet over me- dium heat. Add fish and cook until opaqueSubmitted by Kimberly Munoz, Hillsborough County and flakey. Add in 3/4 of taco seasoning mix and water as instructions indicateSERVES 4 on seasoning packet. Reduce heat to medium-low.• 4 4-oz. tilapia fillets• 1/2 c. panko bread crumbs• olive oil spray• Old Bay seasoning, to tastePreheat oven between 375 degrees F. Meanwhile, mix remaining 1/4 of the sea-Coat non-stick baking tray with olive oil soning mix and sour cream together andspray. Spray each fillet with olive oil to set aside. Wrap tortillas in damp papercoat each piece. Season each fillet with towels and microwave for one minute toyour seasoning choice. Coat with bread warm. Spread one T seasoned sour creamcrumbs. Place fillets on baking tray and and 1/8 cup of salsa in warm tortilla. Placecook 10 minutes on each side. 1/8 cup of the tilapia in tortilla, top with 1 oz. of cheese and 1/8 cup of cabbage, and 12 a sprinkling of cilantro.

GARLICKY CURRY VEGGIE-TOPPEDTILAPIA TILAPIASubmitted by Monica M. Webster, Leon County Submitted by Ileana Alvarez, Seminole CountySERVES 4 SERVES 4• 4 6-oz. tilapia fillets• 1/4 t salt• 1/2 t black pepper• 1/2 t garlic salt• 1/2 T garlic cloves, minced• 1 T curry powder• 1 T garlic powder• 1 T onion powder• 2 T olive oil• 4 T salted butter • 4 5-oz. tilapia fillets • 1/3 c. white wine • 1/2 t seafood seasoning • 1 medium-sized onion, finely chopped • 1 medium-sized green pepper, finely-chopped • 1 small tomato, chopped • 3 T fresh lemon juice • 1 t olive oil • 1/4 t garlic powder • 1/4 c. shredded parmesan cheeseIn a large bowl, mix together all the sea- Place filets in a 13-in. x 9-in. baking dishsonings, 1 T olive oil, and butter until it coated with cooking spray. Drizzle withbecomes a paste. Then cover each fill- wine; sprinkle with seafood seasoning.let with mixture. Set aside any leftovermixture and let marinated fish sit in the Combine the onion, green pepper, to-fridge for about 15-20 minutes. mato, lemon juice, oil and garlic; spoon over fillets. Cover and bake at 425 de-Preheat oven to 350 degrees F. Once grees F for 15 minutes. Uncover; sprin-chilled, place marinated fish into a cast- kle with Parmesan cheese.iron skillet and put the remaining mix-ture on top of the tilapia. Cook fish for 15 Bake five to 10 minutes longer or un-minutes or until fish is flaky. til vegetables are tender and fish flakes easily with a fork. 13

SHRIMPAlthough “shrimp” has become a synonym for “small,” these crea-tures are nothing short of high nutritional value. Eating steamedshrimp in high quantities can actually raise levels of the “goodcholesterol,” HDL. Shrimp are a mineral-rich shellfish, supplyingplenty of iron, zinc, and copper. They are also low in totaland saturated fat and calories.HAS “GOOD CHOLESTROL” HIGH IN ZINC HIGH IN IRON 14

SHRIMP GAZPACHO SHRIMP ‘N SCALLOPS PASTASubmitted by Evelyn Iannuzzi, Martin CountySERVES 1 Submitted by Sandra Steady, Sumter County SERVES 4• 6 giant shrimp ice cold, cooked and peeled • 1 lb. shrimp, uncooked • 1 lb. scallops• 6 oz. low-sodium V-8 juice • 1/2 medium-sized green pepper, diced• 1 t hot sauce of your choice (optional) • 1 T garlic , chopped• 1 t Worcestershire sauce • 2 T olive oil• 1 t chive, finely chopped • 4 c. cooked pasta • salt and pepper, to tasteMix all ingredients except the shrimp ina small bowl. Place the shrimp in a gob- Bring the olive oil to medium heat in alet and pour the mixture over the shrimp. skillet. Sauté the garlic and green pepperChill for about an hour and enjoy. for about five minutes. Add the scallops and shrimp and cook an additional sevenSHRIMP LINGUINE minutes, covered.ALFREDO Stir the skillet mixture into the cookedSubmitted by Rachel M. Cilbrith, Hillsborough County pasta and place a couple scoops in aSERVES 4 serving dish.• 40 small shrimp (fresh or frozen) SAVORY SHRIMP• 1 16-oz. package of linguine pasta, AND GROUPER cooked al dente Submitted by Linden Fenton, Duval County• 1/4 c. butter, melted SERVES 2• 4 T diced onion• 4 t minced garlic • 4 to 5 large shrimp• 1 c. half and half • 1 1-in. thick grouper filet• 2 t ground black pepper • 2 halved cherry tomatoes• 6 T grated parmesan cheese • 2 T onions, diced• 4 sprigs of parsley • 2 T salted butter• 4 slices lemon (for garnish)While pasta is cooking, melt butter in alarge saucepan. Sauté onion and gar-lic over medium heat until tender. Addshrimp and sauté over medium to highheat for one minute, stirring constantly. Arrange the shrimp on top of the grou-Stir in half and half. Cook while stirring per filets and wrap it all up in a tin foilconstantly until sauce thickens. Place pas- with the rest of the ingredients, making ata in serving dish and cover with shrimp loose tent. Place it on the grill and let itand sauce. Sprinkle with black pepper and steam. Let it cook for about 10 minutes.parmesan cheese. Garnish with parsley You’ll know it’s done when the shrimpand lemon slices. 15 turn pink.

CODCod, like tilapia, is mild in flavor — tasting less “fishy” than manytypes of seafood. Its high levels of protein are easily absorbedin the human body. Cod’s large amounts of vitamin B12 andvitamin B6 help keep homocysteine levels low, thus reducingrisk for heart attack and stroke. In addition, eating cod can haveanti-inflammatory effects within human skin — sometimesable to even protect against sunburn. ANTI-INFLAMMATORY HIGH IN VITAMIN B12 EFFECTSCAN HELP PREVENT STROKE 16

COLEMAN’S COD COD FILLETS WITHSANDWICH RED PEPPER SAUCESubmitted by David Overfield, Orange County Submitted by Brenda Treadwell, Gadsden CountySERVES 8 SERVES 4• 2 lbs. cod • 4 4-oz. codfish fillets• 1/2 c. flour • 1/2 t dried dill• 1/2 c. fine cracker meal • 1/2 t Dash seasoning• 16 slices of white bread • 1/4 t salt• 1 egg • 2 T olive oil• 3 c. milk • 1 lime, cut into wedges• 3/4 c. salt • 2 medium-sized red bell peppers,• 2 1/2 T black pepper• canola oil (for frying) chopped • 1/2 c. green onion, choppedCombine the salt and black pepper in a • 1 clove garlic, mincedsmall bowl and set aside. This is the dry • 1 t corianderseasoning mix. Whisk 1/4 c. seasoning • 1/4 t crushed red pepper flakesmix you just made into the egg and milkin another bowl.Cut the fish filets into 4-oz. portions,about 1/2-in. thick. Flour both sides of thefish fillets and dip them into the egg wash.Then dredge them in the cracker meal.Cook the filets in a small deep fryer or fry-ing pan at 350 degrees F for five minutesor until golden brown. Place each cookedfilet between two slices of bread.BAKED COD In a large skillet, sauté the onion and gar- lic in oil on medium heat about five min-Submitted by Linda Gage-Leflore, utes or until tender. Add the red peppers,Miami-Dade County coriander and red pepper flakes. Sauté for one minute. Cook covered over lowSERVES 4 heat for seven to nine minutes until the peppers are soften. Add the salt to the• 4 4-oz. codfish fillets mixture. Sprinkle the fish with the Dash• 1/3 c. olive oil seasoning and dill.• 2 T garlic powder• 1 medium-sized white onion, diced Cook the fish in the oven on 400 degrees• salt and pepper, to taste F until opaque. This should take from eight to 10 minutes.Arrange the fillets in a baking pan linedwith aluminum foil. Drizzle olive oil over Serve the fish topped with the pepperthe fish and dust with garlic powder, salt, sauce and lime wedges.and pepper. Sprinkle onions on top, too. 17Bake covered at 375 degrees F for a totalof 15 minutes.

COD FRITTERSSubmitted by Jermain Bruney, Miami-Dade County SERVES 15• 1/2 lb. salted cod• 1 c. flour• 1 medium-sized tomato, chopped• 1/2 t garlic clove, minced• 2 scallion stalks, chopped• 1 t baking powder• 1/2 t adobo seasoning• 1 c. water• canola oil (for frying)• hot sauce, to tasteSoak salted cod in cold water in the refridgerator for at least five hours,changing water several times prior to cooking.Remove skin and bones from the cod. Shred it and set aside.In a bowl, make a batter by whisking together the flour, baking powder,adobo, and water. When smooth, mix in garlic, chopped scallions, choppedtomato, and shredded fish.In a skillet, heat 1/4-in. of oil on medium heat. Drop the batter by spoon-fuls into hot oil and cook until golden brown.Drain fritters on paper towel, cool, and serve. 18

TUNAEven two servings of tuna a week can help prevent a lot ofundesirable health outcomes like low density cholesterol,stroke, obesity, type II diabetes, and several types of cancer includ-ing oral, gastric, and colon cancers. Tuna’s rich concentration offolic acid and vitamin B6 can reduce homocysteine — whichmeans less chance of atheroscleorosis, the hardening of arteries.It’s also high in omega-3 and low in both carbohydrates and fat. HIGH IN FOLIC ACIDHIGH IN VITAMIN B6 LOW IN CARBOHYDRATES 19

TUNA NOODLE MARY HARTMANCASSEROLE TUNA LOAFSubmitted by Dawn Gunter, Taylor County Submitted by Dawn Jones, Brevard CountySERVES 6 SERVES 5 or 6• 2 5-oz. cans of light tuna, drained • 2 5-oz. cans light tuna packed, drained• 1 16-oz. box of macaroni shells • 1 1/2 c. milk• 1 15-oz. can English peas, drained • 3/4 c. cracker crumbs (20-30 Saltine• 1 10-oz. can cream of mushroom soup• 1 1/2 c. mayonnaise crackers, crushed)• 1 5-oz. can water chestnuts • 4 T butter or margarine• 1 64-oz. can sliced mushrooms • 2 eggs• salt and pepper, to taste • 1/2 t salt (optional)Prepare shells as box instructs. Drain the Heat milk and butter in saucepan untilpasta once cooked, add remaining ingre- butter melts. Add cracker crumbs.dients and stirred. Add more mayonnaisefor a creamier texture. Serve either hotor cold.TUNA SPREAD Beat eggs and mix with tuna and salt. Add milk mixture and mix well.Submitted by Janelle Taveras, Miami-Dade County Bake uncovered in a greased loaf pan atSERVES 6 350 degrees for one hour.• 2 12-oz. cans of light tuna, drained Recipe is easily doubled to bake in a 9-in.• 1 medium-sized tomato, diced X 13-in. pan for one hour. Allow to sit for• cilantro, diced, to taste 10 minutes after removing from oven.• 1/4 red onion, diced• 1/2 large apple, diced TUNA SALAD• 1 small lime• 1/4 c. sour cream Submitted by Regina Decker, Leon County• 2 T mayonnaise SERVES 4• 2 T olive oil• salt, to taste • 3 5-oz. cans of low fat tuna, drained • 1 16-oz. box of elbow noodles, cookedUse a large bowl to mix tuna with onion, • 1 medium-sized tomato, dicedtomato, cilantro, and apple. Squeeze • 1 medium-sized onion, dicedentire lime over ingredients in the bowl. • 2 c. mayoPour olive oil over tuna mixture and salt. • salt and pepper, to tasteFinalize tuna spread by adding mayon-naise and sour cream. Mix all ingredients Combine all ingredients in a bowl and stir.with a spoon and serve. Place in refrigerator for approximately one 20 hour and serve.

CATFISHCatfish is an excellent source for selenium and vitamin B12.It’s also a good source for potassium and niacin. Just a 15.6 gserving of catfish provides you with the daily requirement of aminoacids your body requires — this helps provide energy, build leanmuscle mass, and improve immunity functions.HIGH IN POTASSIUM DAILY REQUIREMENT OF IMPROVES IMMUNITY AMINO ACIDS FUNCTIONS 21

GRILLED CREOLE CHEESY SEAFOODCATFISH SALAD SPAGHETTISubmitted by Mary Ward, Suwannee County Submitted by Rosemarie J. Stanton, Marion CountySERVES 2 SERVES 5 or 6• 2-3 medium-sized catfish fillets, • 1 lb. catfish cleaned and rinsed • 1 lb. shrimp • 1 lb. scallops• Creole seasoning (I use Tony Chachere’s • 1/2 lb. clam (breathed Creole Seasoning), to taste overnight)• non-stick spray • 1 16-oz. box spaghetti,• 2 c. romaine lettuce, chopped• 1-2 cucumbers, sliced cooked• 1-2 medium-sized tomatoes, diced • 1 c. cheddar and• 2 hard-boiled eggs, chopped• Italian salad dressing, to taste mozzarella cheese, grated • 1 medium-sized red onion, minced • 1 clove garlic, minced • 4 green onion stalks (for garnish) • 1 10-oz. can cream of mushroom soup • 2 c. 2 percent milk • canola oil (for frying the catfish)Spray indoor electric grill with non-stick Wash all the seafood.spray. Warm grill and place fillets on on it.Shake a generous portion of seasoning on Fry the catfish golden brown in a semi-deep panthe fish. with the canola oil on medium heat.Cook until done — exact time depends Sauté garlic, onion, shrimp, scallop and clamsupon the thickness of your filets. When (until clams are open) in olive oil in a skillet onmeat becomes white and flaky, you know medium heat.it’s finished. Mix milk , cream of mushroom soup, and cheese.While cooking, prepare salad in individu- Pour the mixture over sautéed ingredients toal bowls or plates using your favorite create a sauce.salad items. Pour the sauce over spaghetti noodles and gar-When fish is done, cut into cubes and nish with minced green onion stalks be- fore serving.place on top of individual salads. 22

OTHER FISH 23

LINGUINE WITH SARDINE SANDWICHWHITE CLAM SAUCE Submitted by Calvin Desouza, Leon CountySubmitted by Calvin Desouza, Leon County SERVES 1SERVES 4 • 1 4-oz. case sardines • 2 slices bread, white or wheat • 1 2-oz. tin flat filet • hot sauce, to taste (optional) anchovies Open the tin of sardines and arrange on• 2 6-oz. cans clams, one slice of bread. Douse in hot sauce, if minced desired. Top open-face sandwich with the other slice. Serve.• 1 t dried thyme• 1/2 t dried basil WHITEFISH WITH• 1/2 t dried oregano SAUTÉED VEGETABLES• 1 c. white wine• 2 T extra virgin olive oil Submitted by Tara McNaught, St. Johns County• 1 T butter SERVES 4• 1/2 t red pepper • 4 4-oz. whitefish filets flakes • 2 T extra virgin olive oil• 4-6 cloves garlic, • 1 red bell pepper, sliced • 1 yellow or orange bell pepper, sliced minced • 1 small white onion, diced• 1 lemon, zested • 2-3 cloves garlic, minced• 1 lb. linguini, cooked • 1 c. brown rice al dente Preheat oven to 350 degrees. Prepare cookie• 1/4 c. chopped sheet by lining it with enough tin foil to form a ‘boat’ for the fish and veggies. parsley leaves• black pepper, to taste• coarse salt, to tasteHeat a large non-stick skillet over medi- Heat olive oil and peppers in a large sautéum heat. Add olive oil, butter, red pepper pan on medium for five minutes. Add the on-flakes, garlic, and anchovies and cook un- ion and garlic and sauté for three more min-til anchovies melt into the oil. Add thyme, utes. Then cook the filets only long enoughbasil, oregano, wine, and clam juice. Stir to sear both sides.in clams and lemon zest. Place fish and veggies onto tin foil and foldAdd pasta to skillet and toss with sauce long sides up to meet, then fold down to-two to three minutes, until pasta has ab- gether leaving a few inches of space oversorbed some of the sauce and flavor. Add the fish. Cup the edges to prevent spillageparsley, pepper and salt and serve. but leave some space open to allow steam to escape. Bake for 15 minutes or until fish flakes.Try with shredded or grated parmesan Prepare rice while fish is baking and servecheese sprinkled on top. with fish. If desired, add a splash of lemon 24 or lime to the fish.

Fish Consumption RecommendationsAccording to the Fish Consumption Advisory Program at: highhttp://doh.state.fl.us/floridafishadvice/ low moderateWomen can eat up to 12 Women can eat up to 4 Do not eat these fish. ounces per week. ounces per week. • bass (striped)*• catfish (farm-raised)^ • bass (saltwater, black) • bluefish * • buffalo fish• clam • carp • Chilean sea bass• cod • grouper • golden snapper• crab • halibut • jack (Amberjack,• flatfish (flounder, plaice, • lobster (northern, Maine, Crevalle) sole) Atlantic) • king mackerel• haddock • mahi mahi (dolphin-fish) • marlin • perch (freshwater) • orange roughy• herring^ • pompano • sea lamprey • sablefish • shark• mackerel (Atlantic, • sea trout (weakfish) • Spanish mackerel (Gulf • Spanish mackeral (S. At- jack, chub)^ of Mexico) lantic) • swordfish• mullet • tilefish (Atlantic) • tilefish (Gulf of Mexico)• oyster (cooked) • tuna (canned albacore, • tuna (all fresh or• pollock• rainbow trout yellowfin, or white) frozen)• salmon (wild, farm- • white croaker (Pacific) • walleye (Great Lakes) raised)^ MODERATE IN * PCB (polychlo-• sardines^ MERCURY rinated biphenyls)• scallops are higher in these species• shad^ HIGH IN• shrimp MERCURY• squid• tilapia• tuna (canned Skipjack, light)• whitefish^• whiting^ high in healthy omega-3 fatty acids LOW IN MERCURYHOW MUCH FISH TO EAT?Health experts recommend that women eat 8-12 oz. per week and children (ages 2-6) eat 2oz. of fish low in mercury per week. As a good rule of thumb, keep in mind that three ouncesof fish is about the size of a deck of cards.Adapted from C.R. Santerre, PhD, Foods and Nutrition, Request a wallet card of this information atPurdue University, [email protected] http://www.floridatracking.com 25

CREDITS Compilation: Rebecca Thomas, Melissa JordanDesign, layout, and editing: Beca Grimm, Rebecca Thomas Lu Grimm Additional editing: John Folsom Design reference: Purdue University, Fish Advisory Mercury reference: Consumption Program, Kendra Goff Models: Haley Stewart, Benjamin StewartAnd a huge thanks to everyone who contributed a recipe! Without your delicious tips, there would be no cookbook!Disclaimer: Funding Opportunity # CDC-RFA-EH11-1103. Contentsdo not necessarily reflect the official views of the CDC.