by Linda Larsen
Seafood Crab Bake
Cheesy, creamy potatoes line the baking dish and are topped with fish fillets and a creamy crab sauce in this special recipe.
EASY
INGREDIENTS | SERVES 6
1 (24-ounce) package prepared mashed potatoes
1 cup sour cream
½ cup grated Parmesan cheese
¼ cup chopped chives
6 (5-ounce) sole fillets
2 tablespoons lemon juice
1 teaspoon salt
½ teaspoon paprika
⅛ teaspoon pepper
1 (15-ounce) jar four-cheese Alfredo sauce
1 pound lump crabmeat or imitation crab flakes
1 green bell pepper, chopped
1 red bell pepper, chopped
⅓ cup chopped green onions
⅓ cup grated Parmesan cheese
¼ cup chopped parsley
1. Preheat oven to 400°F. Spray a 9″ × 13″ baking dish with nonstick cooking spray. In large bowl, place potatoes. Add sour cream, ½ cup Parmesan cheese, and chives and mix well. Spread in bottom and 1 inch up the sides of prepared baking dish.
2. Top with sole fillets; sprinkle with lemon juice, salt, paprika, and pepper.
3. In same large bowl, combine Alfredo sauce with crabmeat and bell peppers; mix gently. Spoon over fillets in baking dish. Top with green onions and ⅓ up Parmesan cheese.
4. Bake for 40–50 minutes or until potatoes are browned around edges and fish flakes when tested with fork. Sprinkle with parsley and serve.
Slow-Cooked Wild Rice and Salmon
Wild rice pilaf is slowly cooked in the slow cooker, then salmon fillets are added at the end to steam to perfection.
EASILY DOUBLES
INGREDIENTS | SERVES 6
1 tablespoon olive oil
1 tablespoon butter
1 onion, chopped
3 cloves garlic, minced
4 cups chicken broth
1 teaspoon salt
⅛ teaspoon pepper
½ teaspoon dried oregano leaves
2 cups wild rice
1 (16-ounce) package baby carrots
½ cup heavy cream
1 cup sour cream
¼ cup Dijon mustard
1 teaspoon dried basil leaves
6 (5-ounce) salmon fillets
1. In large saucepan, combine olive oil and butter over medium heat. Add onion and garlic; cook and stir until tender, about 6 minutes. Add chicken broth, salt, pepper, and oregano and remove from heat.
2. Rinse wild rice and drain; place in 4- or 5-quart slow cooker. Top with baby carrots and pour chicken broth mixture over all. Cover and cook on low for 7–8 hours or until wild rice is tender. Stir mixture in slow cooker and add cream.
3. In small bowl, combine sour cream, mustard, and basil. Spread over salmon fillets. Place salmon in slow cooker, layering with the wild rice mixture. Cover and cook on low for 40–55 minutes or until salmon flakes when tested with fork. Serve salmon with wild rice mixture.
Keep It Safe
Make sure that you add the salmon to the slow cooker when you’re already at the party. The wild rice mixture will keep quite well in the slow cooker, even if you have to travel an hour to get to the party. Just plug the cooker in and let it cook for about 30 minutes, add the salmon, and dinner will be ready in about an hour.
Shrimp and Salmon Penne
Salmon and avocados are so delicious and so good for you too.
HEALTHY
INGREDIENTS | SERVES 12
½ cup butter
1 onion, chopped
5 cloves garlic, minced
1 pound salmon fillet
1 (16-ounce) package penne pasta
1 pound medium raw shrimp
1 teaspoon salt
⅛ teaspoon white pepper
⅓ cup lemon juice
3 tablespoons chopped parsley
2 avocados, peeled and diced
½ cup grated Romano cheese
1. Bring a large pot of water to a boil. In large saucepan, melt butter over medium heat. Add onion and garlic; cook and stir until tender, about 5 minutes.
2. Add salmon to skillet; cover and cook for 5–6 minutes until salmon flakes. Remove salmon from pan and set aside; flake.
3. Add penne to boiling water and cook according to package directions. Meanwhile, add shrimp to skillet along with onion and garlic; cook and stir until pink, about 3–4 minutes. Return salmon to pan; sprinkle with salt and pepper.
4. Add lemon juice and parsley to skillet with salmon and shrimp. Drain pasta, reserving ⅓ cup cooking water. Add pasta to skillet along with enough cooking water to make a sauce; cook and stir for 2–3 minutes. Sprinkle with avocado and cheese; toss and serve immediately.
Keep It Healthy
Use whole wheat pasta for even more nutrition in this simple recipe. There are some types available now that taste basically like white pasta. If you’re still unsure, use half white pasta and half whole wheat. With all the other flavors going on in this recipe, no one will notice the swap!
Shrimp-Stuffed Green Peppers
Bell peppers are usually stuffed with a mixture of vegetables. Using shrimp instead elevates this to a company dish.
EASILY DOUBLES
INGREDIENTS | SERVES 6
6 large green bell peppers
2 tablespoons butter
1 onion, chopped
3 cloves garlic, minced
½ cup long-grain white rice
1 cup chicken broth
½ teaspoon salt
⅛ teaspoon pepper
1 teaspoon dried thyme leaves
1 pound medium raw shrimp
1 (10-ounce) container refrigerated Alfredo sauce
1 cup grated Swiss cheese
2 cups water
1. Preheat oven to 350°F. Cut tops from bell peppers and scoop out seeds and membranes.
2. In medium saucepan, melt butter over medium heat. Add onion and garlic; cook and stir for 3 minutes. Add rice; cook and stir for 2 minutes. Add chicken broth, salt, pepper, and thyme; bring to a simmer.
3. Cover and simmer for 20 minutes until rice is almost tender. Stir in shrimp; cook just until shrimp turn pink. Remove saucepan from heat and stir in Alfredo sauce and cheese.
4. Stuff bell peppers with this mixture and place in glass baking dish. Pour water around peppers. Bake for 40–50 minutes or until peppers are tender when pierced with a knife.
Crab and Fish Casserole
Use mild white fish fillets in this easy casserole; orange roughy or cod would be perfect.
EASY
INGREDIENTS | SERVES 6
2 tablespoons butter
1 onion, minced
3 cloves garlic, minced
1 (16-ounce) jar Alfredo sauce
½ pound fish fillets
3 tablespoons orange juice
½ cup ground almonds
1 cup shredded Havarti cheese
½ pound crab meat
1 cup soft whole wheat bread crumbs
3 tablespoons grated Parmesan cheese
3 tablespoons butter, melted
1. Preheat oven to 350°F. Spray a 2-quart baking dish with nonstick cooking spray and set aside.
2. In large saucepan, melt butter over medium heat. Add onion and garlic; cook and stir for 5 minutes, until tender. Add Alfredo sauce and bring to a simmer. Add fish fillets; simmer for 4–5 minutes until fish flakes. Stir to break up fish.
3. Stir in orange juice and almonds and remove from heat. Add Havarti cheese and crab meat. Pour into casserole.
4. In small bowl, combine bread crumbs, Parmesan cheese, and 3 tablespoons melted butter; mix well. Sprinkle over casserole. Bake for 30–40 minutes until bread crumbs brown. Serve immediately.
Make It Ahead
This is an ideal casserole to make ahead of time. Prepare it through Step 3, then cover and refrigerate. Make the bread crumb and cheese topping and place in small plastic bag; refrigerate. Transport the casse
role to the party in a cooler packed with ice, then sprinkle with the topping and bake, adding 10–15 minutes to the baking time.
Salmon Soufflé
A soufflé is always a wonderful party dish. You could use tuna or shrimp or plain cooked fish fillets in place of the salmon if you’d like.
HEALTHY
INGREDIENTS | SERVES 6
5 tablespoons butter, divided
2 tablespoons grated Parmesan cheese
1 onion, chopped
3 cloves garlic, minced
¼ cup flour
½ teaspoon salt
⅛ teaspoon pepper
¼ cup orange juice
1¾ cups milk
3 egg yolks, beaten
1½ cups grated Swiss cheese
2 (12-ounce) pouches salmon, drained
1 cup frozen baby peas, thawed
2 tablespoons chopped parsley
3 egg whites
½ teaspoon cream of tartar
1. Preheat oven to 375°F. Grease a 2-quart soufflé dish with 1 tablespoon butter and sprinkle with Parmesan cheese; set aside.
2. In large saucepan, melt remaining ¼ cup butter over medium heat. Add onion and garlic; cook and stir until tender, about 5 minutes. Add flour, salt, and pepper; cook and stir until bubbly, about 4 minutes.
3. Add orange juice and milk; cook and stir until thick. Stir a small amount of the hot milk mixture into egg yolks; return egg yolk mixture to pan. Cook and stir for 2 minutes.
4. Remove from heat and stir in cheese, salmon, peas, and parsley. In large bowl, beat egg whites with cream of tartar until stiff peaks form. Fold into salmon mixture and pour into prepared dish.
5. Bake for 45–50 minutes or until soufflé is puffed and golden brown. Serve immediately.
Party Fun
You could make this recipe in small ramekins or custard cups for individual servings. This could be a first course, or a main dish. Prepare the ramekins just as you would the soufflé dish. Bake at 375°F for 25–30 minutes or until the little soufflés are puffed and golden brown. These will wait a few minutes for guests.
Apple-Poached Fish
Delicate fish is poached in apple juice, then the juice is used to make a cheese sauce that tops the fish and is broiled until golden.
EASILY DOUBLES
INGREDIENTS | SERVES 6
2 tablespoons olive oil
⅓ cup minced peeled apple
2 shallots, minced
3 cloves garlic, minced
6 (5-ounce) halibut or cod fillets
1 teaspoon salt
¼ teaspoon pepper
1 cup apple juice
2 tablespoons lemon juice
2 tablespoons cornstarch
½ cup heavy cream
½ cup shredded Swiss cheese
2 tablespoons grated Parmesan cheese
2 tablespoons ground walnuts
1. Preheat oven to 350°F. In a large ovenproof skillet, heat 2 tablespoons olive oil over medium heat. Add apple, shallots, and garlic; cook for 4 minutes. Sprinkle fish with salt and pepper and place in skillet.
2. Pour apple and lemon juices into skillet and bring to a simmer. Place skillet in oven and bake for 8 minutes, or until fish is just done. Remove skillet from oven. Remove fish from skillet and place on broiler pan. Turn oven to broil.
3. Return skillet on medium heat. In small bowl combine cornstarch and cream; stir into mixture in skillet and simmer until thickened. Stir in Swiss cheese and remove from heat.
4. Spoon sauce over fish and sprinkle with Parmesan cheese and walnuts. Broil for 2–3 minutes until cheese sauce bubbles and begins to brown. Serve immediately.
Breaded Walleye
You could use any mild white fish in place of the walleye: flounder, cod, or orange roughy would work well.
EASY
INGREDIENTS | SERVES 6
6 (6-ounce) walleye fillets
1 teaspoon salt
1 teaspoon pepper
½ cup chicken broth
½ cup butter
1 onion, minced
3 cloves garlic, minced
2 tablespoons lemon juice
2 cups soft bread crumbs
¼ cup grated Parmesan cheese
2 tablespoons minced fresh dill
1. Preheat oven to 350°F. Place fish fillets on a baking dish and sprinkle with salt and pepper. Pour chicken broth into bottom of pan around fillets; set aside.
2. In medium saucepan, melt butter over medium heat. Add onion and garlic; cook and stir until tender, about 5–6 minutes. Remove from heat and stir in lemon juice. Then add bread crumbs, cheese, and dill.
3. Pat topping on the fillets to cover the top completely. Bake for 15–20 minutes until topping is golden brown and fish flakes when tested with fork. Serve immediately.
Keep It Healthy
Butter isn’t bad for you—it contains vitamins and minerals and has no artificial trans fat. But if you would rather not use it, use ½ cup olive oil instead. The taste will be a bit different, but the topping consistency and final product will still be delicious. Or think about using half butter and half olive oil.
Hazelnut Crab Cakes
These crab cakes have a wonderful texture because of the hazelnuts; which are a healthy nut.
EASILY DOUBLES
INGREDIENTS | SERVES 6
2 tablespoons butter
1 onion, finely chopped
3 cloves garlic, minced
1 cup ground hazelnuts, divided
½ cup dry bread crumbs, divided
2 eggs
3 tablespoons sour cream
2 tablespoons Dijon mustard
½ teaspoon Old Bay seasoning
½ teaspoon salt
⅛ teaspoon pepper
2 (6-ounce) cans crabmeat, drained
⅓ cup peanut oil
1. In large skillet, melt butter over medium heat. Add onion and garlic; cook and stir until very tender, about 7–8 minutes. Remove from heat and scrape mixture into a large bowl. Do not wipe out skillet.
2. Add ⅓ cup hazelnuts and 2 tablespoons bread crumbs to the onion mixture. Beat in eggs, sour cream, Dijon mustard, Old Bay, salt, and pepper until mixed. Stir in crab.
3. Chill mixture for 2–3 hours, then form into 8 patties. On plate, combine remaining hazelnuts and bread crumbs. Coat crab cakes in this mixture.
4. Heat oil in same skillet over medium-high heat. Sauté crab cakes for 3–5 minutes on each side, turning once, until crisp. Serve immediately.
Pesto Orange Roughy Packets
These delicious packets can be made ahead of time, refrigerated, and then baked when you want to eat.
MAKE AHEAD
INGREDIENTS | SERVES 8
2 lemons, thinly sliced
8 (6-ounce) orange roughy fillets
1 teaspoon salt
⅛ teaspoon pepper
2 (3.5-ounce) small jars basil pesto
¼ cup mayonnaise
2 tablespoons lemon juice
⅓ cup grated Romano cheese
1 red onion, finely chopped
2 tomatoes, sliced
2 yellow summer squash, thinly sliced
1. Preheat oven to 400°F. Tear off eight 12″ × 18″ sheets of parchment paper and fold in half; crease edge and unfold.
2. Place lemon slices near center crease and top with fish fillets; sprinkle with salt and pepper. In small bowl, combine pesto, mayonnaise, lemon juice, and cheese and mix well.
3. Spread pesto mixture over fish fillets. Top with red onion, sliced tomatoes, and squash.
4. Fold top half of parchment over food. Seal by crimping the edges together. Place packets on two baking sheets. Bake for 16–22 minutes, rotating the sheets once during baking time, until fish is cooked.
Keep It Safe
Whenever you cook anything in a packet of parchment paper or foil, heat and steam builds up inside, and stays inside because of the folds. So when the packet is opened, a lot of steam will come streaming out. Warn your gues
ts to be careful of this steam so they don’t burn themselves.
CHAPTER 9
Healthy Vegetarian Choices
Oven Omelet
Pierogies Casserole
Bean Bake
Veggie Tacos
Moussaka
Eggs Emily in Puff Pastry
Cheese and Rice Soufflé
Black-Eyed Pea Salad
Black Bean Pizza
Rice and Spinach Quiche
Potluck Chickpea Curry
Pesto Pasta Skillet
Barley Mushroom Casserole
Cheese and Tomato Manicotti
Black Bean Lasagna
Sweet Potato Enchiladas
Greek Pasta Salad
Tomato Veggie Pizza
Classic Quiche