Healthy Food Recipe

Archive for the ‘Seafood Recipe’ Category

Grand Marnier Mussel Stew was a recipe that was created for a contest given to San Francisco chefs for alternate food creations for Thanks Giving. This mussel stew being an alternative for the traditional clam chowder.
The recipe is in two movements: a fume with mussels in alcohol and cream based soup with potatoes and vegetables.
Fume
• 4 tbsp. Butter
• ½ c Bacon or salt pork or barbecued tofu depending on your pleasure, chopped
• ½ c each carrots, celery, onions, mushrooms, parsley, chopped fine
• 2 cloves garlic, smashed & chopped
• 1 tbs. Each oregano & thyme
• Dash saffron, curry. & fresh cracked pepper
• 5 lbs. Mussels
• 1 cup each brandy and Grand Mariner

Melt the butter; put in the spices. meat or meat substitute, and sauté the vegetables in descending order of toughness. When onions are clear and carrots are soft, dump in Mussels. Don’t bother to clean the shells … adds more flavor. Pour in liquor cover to steam.
Remove Mussels when shells open and meat begins to coalesce. Don t over cook. Place in a pan to cool. Allow fume to simmer. You want to reduce the fume by ½. Remove Mussel meat from shells, discard beard, and save meat.
Soup
• 4 oz. Butter
• 1 slices Bacon. salt pork. or barbecued tofu, chopped
• 2 cup carrots finely grated
• 2 cup celery, onions, portabello mushrooms, parsley & cilantro, chopped course
• 3 cloves garlic, smashed and chopped
• 2 tbsp. Each oregano & thyme
• 2 c up 1 inch chopped, boiled red potatoes, aldente
• 2 qt. Whipping cream, or ½ & ½, or nondairy creamer—your preference
• 1 tsp. Each curry, saffron & pepper
• ½ cup flour
Melt butter in a 1-gallon soup pan. Put in ham meat and cook till clear. sauté vegetables in descending order of hardness. Save parsley & cilantro to the end. Mix in spices. When onions are clear mix-in the flour. When flour is well mixed add cream. Mix until smooth.
Add boiled potatoes. When Mussel Fume is to the desired concentration, filter it into this soup mixture. Do not pour the last of it for it contains the “enemy”, sand. Add parsley and cilantro at the end. As you serve add the 2 tbsp. of Mussel meat to each portion.

Porphyra nereocystis
Porphyra nereocystis is epiphytic (real close neighbor to) on the Bullwhip Kelp, genus name Nereocystis. Porphyra as most know it, is commonly called nori. If you eat sushi, then you have probably seen Porphyra. It’s the seaweed that
your uncooked fish is wrapped in at the sushi bars.
Porphyra, commonly know as nori, is the most widely consumed seaweed in the world! It’s commonly found in Asian food, especially Japanese food, which has lead to the huge nori industry in Japan. With a very interesting
heteromorphic life history, Porphyra has just everything you would want in an alga! And they’re great to eat!
Nereocystis luetkeana
Otherwise known as the Bullwhip Kelp, Nereocystis is one of the giant kelps that make the great kelp forests, where sea otters and other critters live. Washed up on the beach they may look like dismembered tentacles of mythic sea creatures, or horrendously huge pieces of spaghetti. They have been used to weave baskets and also make great musical instruments.
Pelvetia compressa
Pelvetia compressa (now Silvetia compressa) is a common rocky intertidal brown alga on the west coast of North America ranging from Coos Bay, Oregon to lower California (Ensenada.)

Pelvetiopsis limitata
Resembling a dwarf Fucus, and even behaving like Fucus (if one were to believe that algae can behave in specific manners at all), Pelvetiopsis grows mostly atop of rocks in the upper intertidal zone. One way to distinguish these two from each other, is to look for a midrib. Fucus has a midrib and Pelvetiopsis lacks the midrib. Also, believe it or not, if you squeeze the receptacles (swollen tips) of Fucus, an ooze will come out.
This ooze undoubtedly contains Fucus eggs which if you have microscopic vision, you can see that the eggs are composed of 8, yes count them 8 functional eggs. Pelvetiopsis on the other foot, only has 1 functional egg.
Iridaea flaccida
Greek myths describe Iris, the goddess of the rainbow, as a messenger for the Olympian deities. The characteristics of the alga Iridaea flaccida strikingly reflect its namesake. The same properties of light which produce a rainbow provide Iridaea’s surface with its brilliant iridescence.
Vibrant colors wash across the thallus surface due to the multilayered construction of its cuticle. Flaccida subtly manages to communicate its phase of life history to the casual observer–yet it lives an isomorphic existence. Both its iridescent cuticle and the differences in blade strength between its life phases provide insights into the adaptations of wave-swept algae to mechanical stress.
Ulva fenestrata
Ulva is very common along California in bays as well as heavily exposed sites and easily recognized by the small holes in the thallus. Ulva is a genus of algae that includes species that look like bright green sheets and live primarily in marine environments. They can also be found in brackish water, particularly estuaries. They live attached to
rocks in the middle to low intertidal zone, and as deep as 10 meters in calm, protected harbors. Ulva are usually seen in dense groups.
Commonly known as the sea lettuce or the green laver, Ulva species can be eaten in soups and salads, and used as a substitute for nori (Porphyra), the popular seaweed in sushi. Ten species of Ulva exist worldwide, all of which have representation on the coast of California. The shapes of Ulva are quite varied- circular to oval to long and narrow, ranging in size from microscopic to 65 cm. They have fine, silky textures with waved or ruffled margins. The delicate blades of Ulva are usually only 40 microns thick.

Ulva taeniata
This alga characteristically has a ribbon-like thallus, and we have found it growing abundantly in semi-sheltered habitats.
Postelsia palmaeformis
The common name of this seaweed is the “sea palm”. It grows on the tops of rocks in areas associated with intense wave action. When they reach maturity, spores are produced that slime off of the sharply attenuated blades during low tide, where they then settle and differentiate.
Fucus gardneri
Fucus, pronounced like mucus, is a funny looking alga that grows in the upper intertidal zone. The inflated ends are called receptacles (these house reproductive parts, i.e. eggs and sperm), and they are fun to pop. But be careful, because Fucus sometimes feels like mucus.
Limpets
Limpets are in the group of sea snails that are found all over the world. You will find them clinging to rocks. Their homes are usually a scraped out region of a rock as large and as thick as their shells. During the day, they look for food. They live on algae. Limpets use their tongues to scrape algae off the rocks.

Limpet pasta is a clammy feast that is bound to pique the palate and quench hunger
quickly.

Ingredients
• Several handfuls of limpets
• 1 lb pasta, precooked
• 1/4 cup butter
• 1/4 cup olive oil
• 5 clove garlic
• 1/2 cup chopped green onions
• 1/4 cup capers
• 1 tea fresh cracked popper
• 1/2 cup parsley
• 1/2 cup fresh grated parmesan cheese
• 1/4 cup white wine
• 2 lemons

Preparation
• Take several handfuls of limpets and wash dirt from meaty foot.
• Boil pasta or reheat preboiled in hot water in a colander.
• Place butter and oil in a wok.
• Add garlic and onions. Sauté
• Fill wok 3/4 with pasta. Toss until all strands are loaded with garlic oil.
• Add 2 to 3 handfuls of limpets.
• Add capers and pepper, followed with parsley, Parmesan cheese, lemon and wine.
Do not overcook the limpets, serve when limpets fall from their shell.
Adjust lemon to taste.

• 2 pound flounder fresh fillets, or any other delicately flavored salt or fresh water filler
• 1 tablespoon sherry wine
• 1 egg
• 1/2 cup dry breadcrumbs unseasoned
• 1 pinch garlic powder
• Salt and pepper to taste
• ½ teaspoon dried tarragon, crumbled further between your fingers
• 3 to 4 tablespoons cooking oil

Add sherry to egg and beat lightly. Combine bread-crumbs, garlic powder, salt, pepper
and tarragon, and mix well. Dip fillets in beaten egg mixture, coat with crumbs and let
stand for 5 minutes. In a large, heavy skillet, heat oil to sizzling (but not smoking) hot. Add
fillets, a few at a time so skillet is not cooled too much, and cook for about 3 minutes or
until golden brown on one side. Turn and cook until second side is brown or until flakes
separate easily when gently probed with tines of a fork. Serve immediately with lemon
wedges.
Oven-Fried Fillets Tarragon
Prepare fillets in same manner as for Fried Fillets tarragon. arrange in well-greased,
shallow metal baking pan, dot with butter or margarine and place pan near top of oven.
Bake in oven preheated to 500 degrees 3—8 minutes or until fish flakes easily when tested
with a fork and crust is golden-colored.

Ingredients (Serves 8 to 10)
• 2 oz. Dried Porphyra (Nori) or 2-3 cups fresh Porphyra.
• 4 (1”x3”) Cucumbers
• 2 green onions – sliced very thinly (optional)
• 1 Tbs crushed sesame seeds
• 2 Tbs Sesame oil
• 1 Tbs crushed and finely chopped garlic
• 2 Tbs Kook Ganjang (soy sauce for soup)
• 2 Tbs coarsely ground Korean hot pepper (Cayenne pepper – optional)
• 2 Tbs DashidaTM (a seasoned beef bouillon – optional)
• 3 Tbs rice vinegar
• 2 Tbs sugar
Preparation for the Seaweed
• Break the dried seaweed (or cut the fresh) in 1 to 1½ inch lengths.
• Soak the dried seaweed in just enough water to cover it for about 3 to 5 minutes. (Don’t
soak fresh seaweed.)
• Strain the seaweed from the water to remove as much water as possible.
• In a bowl, mix the seaweed, garlic, pepper (optional), green onion (optional), soy sauce,
sesame seed and sesame oil.
Preparation for the Soup Mix
• Boil 8 cups of water and add 2 Tbs of Dashida (beef bouillon). Place in refrigerator till
cold. (Optionally the soup is sometimes served with ice.)
• Add the vinegar and sugar to the cold soup mix.
Directions for Serving
• Cut cucumber into thin (1/8 to ¼ inch) diagonal slices – then cut again in thin strips.
• Place some seaweed in your bowl and add a few pieces of cucumber on top.
• Pour cold soup over it and serve cold.

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When fish broth is one of the ingredients in a sauce recipe and you cooked the fish you are going to use with it in a liquid, then that liquid becomes the broth you will usually use in making the sauce. If your fish was not cooked in a liquid, if the liquid wasn’t suitable for
your sauce or if you want to complete the sauce by the time the fish is cooked, this is a good recipe to follow. You can add to or change the ingredients in this basic recipe to suit your taste. Add more wine, or use none at all. Add more spices, or use none at all. You can even strengthen it if you like with a little chicken or veal broth.
Ingredients
• 1-2 pounds of fish trimmings (carcass, including head and tail) or whole dressed fish,
head and tail left on.
• 4-6 cups of water
• ½ cup white wine or 2 tablespoons vinegar
• 1-2 carrots, sliced
• 2 onions, sliced
• 1 large stalk of celery, chopped
• Mushroom stems and peelings (optional)
• 1-2 bay leaves
• 1-2 sprigs of parsley (add last 5 minutes only for delicate flavor)
• 1-2 sprigs of fresh thyme to taste
• 2-4 peppercorns
• 1 clove garlic
• Salt and pepper to taste (go easy on these seasonings until after broth is reduced).
Preparation
Simmer, covered, for at least 2 hour. taste. adjust seasonings and strain.
Note: For a slightly stronger, different flavor, leave skin on carrot. For a delicate flavor, use a
delicately flavored fish: removing the skin also results in a less strong flavor.
Fish Fumet
Boil broth down to ½ – ¼ normal strength. Traditionally fumet is a strong broth.

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Cioppino is a fish stew derived from the various regional fish soups and stews of Italian cuisine. Cioppino is traditionally made from the catch of the day, which in the dish’s place of origin is typically a combination of dungeness crab, clams, shrimp, scallops, squid, mussels and fish with fresh tomatoes in a wine sauce, often served over spaghetti or other long pasta and toasted buttered bread, either sourdough or baguette. The dish is comparable to bouillabaisse, burrida, and bourride of the French Provence, suquet de peix from Catalan speaking regions of coastal Spain, and to cacciucco and brodetto from Italy .

It was developed in the late 1800s by Italian fishermen who settled in the North Beach section of San Francisco.  Originally it was made on the boats while out at sea and later became a staple as Italian restaurants proliferated in San Francisco. The name comes from ciuppin, a word in the Ligurian dialect of the port city of Genoa,meaning “to chop” or “chopped” which described the process of making the stew by chopping up various leftovers of the days catch. At least one restaurant in San Francisco, the eponymous Cioppino’s, describes an apocryphal story  in which the name derived from the heavily Italian-accented cry of the wharf cooks for the fishermen to “chip in” some of their catch to the collective soup pot.

Generally the seafood is cooked in broth and served in the shell, including the crab (if any) that is often served halved or quartered. It therefore requires special utensils, typically a crab fork and cracker. Depending on the restaurant, it may be accompanied by a bib, second possibly damp napkin, or a second bowl for the shells. As a variation, the “lazy man’s” cioppino is served with seafood shelled and crab legs cracked.

Cioppino is another of those recipes that are made in more that one part, and then the parts are added together and cooked a bit more to finish off the dish just before serving. Cioppino consists of a light herbal tomato sauce, a nice fish fumet, and the couple handfuls of the seafood catch of the day. Add all together in a pot, preferably cast iron, and bring the whole thing gently up to a simmer for a couple minutes, drop in a last bit of abulone or squid, and maybe a last dash of Tabasco, then put in big, flat bowls and serve with a loaf of good bread, a clean, sharp salad, and a big bottle of red wine. Cioppino is one of those dishes that you can spend a lot of very pleasant time eating.

Phil’s Fish Market is a trendsetter for Cioppino, Phil’s Cioppino has become so famous that, Friends of Legal Services for Seniors
has asked Phil to come and donate his time to cooking Cioppino at their annual Ciao! Cioppino! dinner and auction for over 4 years now. Phil and his kitchen crew make cioppino for over 350 people at the event each year!

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