Seafood Recipes

Et Tuna, Brute?

Tuscan Tuna Salad

Tarragon Surimi

Orange Salsa Salmon

Lemon Linguine with Tuna

Insalata Rossa

Serves 4

Surprisingly quick, this simple tuna and pasta dish can also be made with canned or cooked salmon. Serve it with a Caesar salad for maximum enjoyment, especially on the Ides of March.

1/2 lb. linguini, fettucine, or spaghetti

1 Tbs. olive oil

4 oz. mushrooms, sliced

1 medium onion, sliced

2 cups OR 1 14 oz. can diced tomatoes

1 6-1/2 oz. can tuna in water, drained and flaked

Pinch of hot red pepper flakes

1 Tbs. capers, rinsed and drained (optional)

6 large basil leave, minced

Freshly grated Parmesan or Romano cheese

Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). While pasta is cooking, heat the oil in a large nonstick skillet over medium heat. Add the mushrooms and onions and sauté for 5 minutes. Add the tomatoes, tuna, pepper flakes, and capers. Bring to a boil, reduce heat, cover, and simmer for 5 minutes. Drain pasta and place in a serving bowl. Add the tuna mixture and basil, and toss well to combine. Serve with grated cheese on the side.

Per serving: 339 calories; 22 g protein; 51 g carbohydrates; 6 g fat; 9 mg cholesterol; 426 mg sodium
% calories from fat: 16%; from saturated fat: 4%

Tuscan Tuna Salad

Serves 6

This light, yet satisfying, salad is bursting with Tuscany's favorite flavors: tuna and beans, plus it boasts the lively jalapeno "punch" of freshly-made salsa and the goodness of pasta.

12 oz. small shells or elbows, uncooked

2 6-1/2 oz. cans white tuna packed in water

2 cups cooked OR 1 14 oz. can cannellini beans or chick peas, drained and rinsed if canned

1/2 cup pitted and sliced ripe olives

4 scallions, chopped

1 cup fresh salsa, mild or medium hot

1 Tbs. extra virgin olive oil

2 Tbs. balsamic or red wine vinegar

1 Tbs. minced fresh basil or 1 tsp. dried basil

3 cups shredded spinach leaves, stems discarded

Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). Drain and rinse in cold water to cool.

While pasta is cooking, drain tuna and break into chunks. Combine tuna, beans, olives, and onions in a large bowl. Mix salsa with oil, vinegar, and basil in a small bowl and add to the tuna mixture. Toss lightly. Add cooked pasta and mix gently. Arrange spinach on serving plate; top with tuna and pasta mixture.

Per serving: 433 calories; 29 g protein; 63 g carbohydrate; 7 g fat; 18 mg cholesterol; 1028 mg sodium
% calories from fat: 15%; from saturated fat:2%

Tarragon Surimi

Serves 4

Surimi is the "crabmeat look-alike" that's made from firm white fish and is considerably less expensive than crab. If you have crabmeat, however, don't hesitate to make this with the real thing. Be sure to serve with a fresh green salad on the side.

12 oz. shells, rotini, gemelli, or penne

1-1/2 cups vegetable broth or fish broth, divided

6 large shallots, minced

1 tsp. chopped fresh tarragon OR 1/2 tsp. dried tarragon

8 oz. surimi or crabmeat

1 cup evaporated skim milk or light cream

Salt and freshly ground black pepper to taste

Paprika

Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). While the pasta cooks, heat 1/2 cup of the broth in a saucepan over medium heat. Add the shallots and tarragon and cook for 5 minutes. Add the remaining broth, bring to a boil, and cook, uncovered, until volume is reduced to 1/2 cup.

Add the surimi or crabmeat and evaporated milk or cream. Bring to a simmer and gently cook until surimi is heated through and sauce begins to thicken. Season to taste with salt and black pepper and mix with drained pasta in a serving dish. Sprinkle with paprika and serve.

Orange Salsa Salmon

Serves 4

Salmon, new potatoes, and fresh peas are the traditional 4th of July feast in New England. Edible-podded sugar snap peas are a tasty variation on the traditional shell pea, and snow peas could be used as well. In this recipe we add the flavors of the American Southwest and the Orient for a dish that is fit for a holiday or any day when you need something quick and easy.

3 Tbs. olive oil

1/4 cup orange juice

Freshly ground black pepper to taste

4 (4 to 6 oz. each) salmon steaks

1-1/2 lbs. new red potatoes

1/2 lb. snap peas, stems and strings removed

1/2 cup salsa, mild or medium

1/3 cup orange marmalade

1-1/2 Tbs. soy sauce or tamari

1 Tbs. finely shredded fresh ginger

Combine oil, orange juice, and pepper. Brush both sides of salmon with mixture. Bake at 450º F. or grill, allowing about 10 minutes cooking time per inch of thickness measured at its thickest part, until salmon is cooked through and flakes when tested with a fork.

If potatoes are small, cook whole. Cut large potatoes in halves or quarters. Cook in boiling water for 10 to 15 minutes, until tender. Add snap peas to potatoes during last 5 minutes of cooking Drain well.

In small saucepan, combine salsa, marmalade, soy sauce, and ginger; mix well, bring to a boil, and remove from heat. Add 2/3 of sauce to potatoes and peas and gently stir to coat.

Arrange salmon on individual plates and spoon remaining sauce on top of each. Serve hot or chilled.

Per serving: 634 calories; 33 g protein; 80 g carbohydrates; 23 g fat; 67 mg cholesterol; 809 mg sodium
% calories from fat: 31%; from saturated fat: 5%

Lemon Linguine with Tuna

Serves 6

Hot linguine is combined with a lemon dressing to infuse the pasta with flavor, then is mixed with canned tuna, peas, and tomatoes for a light summer dish that can be served at room temperature or chilled. Fresh tuna, lightly grilled, makes a wonderful summer substitution, as do fresh peas in season.

12 oz. linguine

1/2 cup fresh lemon juice

1/4 cup extra virgin olive oil

4 scallions, sliced thin

2 tsp. dried Italian herb mix, purchased, OR 1 tsp. dried basil, 1/2 tsp. dried oregano, 1/4 tsp. dried thyme and 1/4 tsp. rosemary

Salt and freshly ground black pepper to taste

2 6-1/2 oz. cans tuna in water, drained and flaked

2 cups lightly blanched peas or frozen peas, thawed

2 cups OR 1 14 oz. can diced tomato

Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). In a large bowl, whisk together lemon juice, oil, scallions, herbs, salt and pepper. Add HOT linguine and toss. Add tuna and peas and mix well. Chill until ready to serve. Add tomatoes and toss just before serving.

Per serving: 525 calories; 30 g protein; 77 g carbohydrate; 11 g fat; 16 mg cholesterol; 296 mg sodium
% calories from total fat: 19%; from saturated fat: 2%

Insalata Rossa

Serves 4

When you have time, roast your own red peppers beside the tomatoes, but for a quick and easy meal, take advantage of jarred roasted peppers. Capers add a spicy punch, and you can easily add cucumbers, celery, or other raw vegetables to this salad lightly dressed with olive oil and lemon juice.

1-1/4 cup couscous or 1 cup long-grain white rice

2 cups low sodium, low-fat broth, chicken or vegetable

2 medium tomatoes

2 large red peppers, roasted and cut into strips

1 6-1/2 ounce can tuna in water, drained and flaked

2 Tbs. capers, rinsed and drained

2 Tbs. extra virgin olive oil

3 Tbs. fresh lemon juice

Salt and freshly ground black pepper to taste

Bring the broth to a boil. If using couscous, add the couscous, remove from the heat, cover, and let sit for five minutes or until liquid is absorbed. Fluff with a fork. Set aside. If using rice, add the rice, return to a boil, cover and simmer for 20 minutes or until rice is cooked and broth is absorbed. Fluff with a fork and set aside.

Preheat broiler. Place tomatoes on a baking sheet. Broil tomatoes until skins begin to split and blacken in spots, about 4 minutes, turning occasionally. Cool. Peel tomatoes. Cut into wedges. Gently combine peppers, tomatoes, tuna, and capers. Whisk together oil and lemon juice in a small bowl. Season to taste with salt and pepper. Drizzle salad and serve with couscous or rice on the side.

Per serving: 340 calories; 48 g carbohydrates; 24 g protein; 8 g fat; 13 mg cholesterol; 216 mg sodium
% calories from fat: 19%; from saturated fat: 2%