Ingredients

• 2 tbsp (30 mL) coriander seeds
• 2 tbsp (30 mL) black peppercorns
• 2 tsp (10 mL) coarse salt
• 2 tsp (10 mL) dehydrated minced garlic

Directions

1. In dry skillet, toast coriander seeds and peppercorns over medium heat, shaking pan frequently, until fragrant, about 4 minutes. Let cool.
2. In spice mill or coffee grinder, coarsely grind together coriander seeds, peppercorns and salt. Transfer to small bowl; stir in garlic. (Make-ahead: Store in airtight container for up to 3 months.)

Rubs

Use 2 tbsp rub for every 4 servings boneless (1 lb/ 450 g) or bone-in (1-1/2 lb/ 675 g) meat or poultry, or fish (1 lb/450 g). Let stand at room temperature for 15 minutes after rubbing. Or cover and refrigerate for up to 24 hours before grilling.

From Time Magazine

With the sale of Red Lobster, Darden Restaurants said its remaining restaurant chains, including Olive Garden, LongHorn Steakhouse and a growing roster of upscale brands, could now focus on reeling in their “core customers.” Darden CEO Clarence Otis Jr. offered a clue as to who those core customers might be. Hint: they’re “more financially secure.”

“At Olive Garden,” he explained during a recent investor call, “we had 11% more visits last year, fiscal 2013, from guests with household income over $100,000 than we did five years earlier.” And that was small potatoes compared with LongHorn Steakhouse, which wrangled 50% growth out of the same income bracket.

“In contrast,” Otis said, “Red Lobster traffic from this income demographic was flat.”

Ingredients

• 1/2 cup of Nonfat Milk
• 3/4 cup seasoned bread crumbs
• 8 oz firm fish fillets (red-snapper, sea bass, etc.)
• Nonstick vegetable spray
• 8 corn tortillas
• 1 cup cabbage, shredded
• 1 tomato, sliced
• tartar sauce, or salsa and fresh cilantro (optional)

Directions

1. Pour milk into one shallow pan and bread crumbs into another.
2. Gently coat fish by dipping first into milk, then into crumbs. Be sure that the fish is completely coated.
3. Place fillets on a baking sheet that has been coated with nonstick spray and bake in a preheated 350 F oven for 10 minutes or until fish is done.
4. Warm the corn tortillas in the oven and place the fillets, cabbage and tomato slices on top.
5. Serve with tartar sauce or salsa and fresh cilantro, if desired.

Yield: 8 tacos

Ingredients

• 1 10 inch (25 cm) focaccia, flat bread or baked pizza base 
• 8 eggs
• 1/4 cup (50 mL) yogurt or sour cream
• 1/4 tsp (1 mL) salt
• 1/4 tsp (1 mL) pepper
• 2 tbsp (30 mL) each chopped fresh dill, chives and parsley
• 2 tbsp (30 mL) butter or olive oil
• 6 oz (175 g) thinly sliced smoked salmon
• to taste freshly ground black pepper, coarsely chopped fresh chives, green onions or dill

Directions

1. If focaccia is thicker than 1 inch (2.5 cm), cut it in half horizontally. Freeze second half for another use. Warm focaccia in a preheated 350 F(180 C) oven for about 10 minutes. In a large bowl, whisk eggs with yogurt, salt, pepper and herbs until just mixed. In a large non stick skillet, melt butter over medium heat. Add eggs; stir gently as they cook so that curds form but mixture is still moist. Spoon eggs on top of warm focaccia. Loosely drape slices of smoked salmon over eggs. Sprinkle with pepper and chives. Serve in wedges.

Ingredients

• 105 g Canned pink Alaska salmon -- drained and flaked
• 2 Eggs
• 2 tb Sour cream or fromage frais
• 1/2 ts Freshly chopped tarragon
• Salt and white pepper
• 7 g Butter or margarine

1. Drain the can of salmon and set aside.
2. Beat together the eggs, cream or from age frais and tarragon. Season lightly. Melt the butter in a non-stick or omelette pan. Pour in the eggs and cook over a moderate heat until the base is set.
3. While the base is setting, pre-heat a moderate grill. Arrange the canned salmon over the soft top of the omelette.  Place the pan under the grill until omelette is set.
4. Loosen the omelette in the pan and carefully fold in half: Slide the omelette onto a serving plate garnished with salad.

Serves 1

Ingredients

• 1 cup Bisquick
• 1/3 cup corn meal
• 1 tablespoon Salt
• 1/4 teaspoon Pepper
• 4 -6 oz of beer
• 2 pounds of fish fillets

Directions

1. Combine dry ingredients and add beer to get a sticky consistency for dipping.
2. Salt fish and dip in batter.  
3. Deep fry at 375 degrees until fish is golden brown.

Note: Fillets of most fish including striped bass, flounder, catfish, walleye, white bass, black bass, snapper, red fish, grouper, and white perch will work.

Ingredients

• 1 1/2 lb sole fillet -- skinned
• lemon juice
• salt and white pepper
• 1/4 cup flour
• oil for frying

BATTER

• 1 1/2 tsp active dry yeast
• 1/2 cup warm water
• 3/4 cup flour
• 1 tsp oil
• 3/4 cup beer
• 1 egg white
• salt
• pinch sugar

FISH:

1. Wash fish filets in lemon and water.
2. Season with salt and pepper. Chill while you prepare the batter.

BATTER:

1. Sprinkle yeast over warm water. Let stand until dissolved.
2. Place flour in a bowl with the salt and sugar and make a well in the center. Add the dissolved yeast, oil and 2/3 of the beer and stir with a wooden spoon just to combine. Stir in remaining beer.
3. Let the batter stand, covered, in a warm place 30 to 35 minutes, until it has thickened and becomes frothy
4. Dry fish with paper towels and cut each fillet diagonally in 2 pieces.
5. Heat the oven to warm
6. Stir together remaining flour, pepper and sal in a plate. Heat the oil
7. Whip egg white until it forms soft peaks and fold it into the batter.
8. Coat fish with seasoned flour, patting so they are evenly coated.
9. Shake off excess flour.
10. Using a 2 pronged fork dip the fish in the batter. Lift it out and hold it over the bowl 5 seconds to drip off excess batter.
11. Carefully lower the piece of fish into the hot oil and deep fry, turning once until golden brown and crisp.
12. Fry 1 or 2 pieces at a time, transferring to paper towels as you go.
13. Keep warm in the oven until all fish is done, or until you finish frying the potatoes. ( separate recipe)
14. Serve with lemon wedges and tartar sauce.

Ingredients

• 2 pounds Pacific cod or tilapia fillets, 1/4 to 1/2 inch thick, thawed if frozen, rinsed, and patted dry
• 3/4 cup fresh lime juice
• 3 tablespoons Extra Virgin Olive Oil
• 3 cloves garlic, minced
• 1 cup bottled Green Taco Sauce
• 6 tablespoons Light Sour Cream
• 1 1/2 (10 ounce) packages finely shredded cabbage (part green and part red)
• 16 (7 inch) corn tortillas
• Salt
• Cilantro sprigs

Directions

1. Prepare a gas or charcoal grill for direct, medium-high heat (you can hold your hand 1 to 2 inches above cooking grate only 3 to 4 seconds)
2. While grill heats, in a gallon-size resealable plastic bag, combine fish, lime juice, olive oil, and garlic. Press bag to seal and turn over several times to coat fish evenly with marinade. Set aside to marinate for 15 minutes.
3. In a large bowl, whisk together taco sauce and sour cream until smooth. Add cabbage and mix to coat evenly; set aside. Arrange tortillas in a stack and seal in foil.
4. Lift fish from marinade and discard marinade. Place fish and tortilla packet on well-oiled cooking grate; cover gas grill. Cook, turning fish and tortillas once with a wide spatula, until fish is barely opaque in thickest part (cut to test) and tortillas are warmed through, 8 to 12 minutes total.
5. Transfer tortillas to a serving basket and fish to a bowl. Discard any fish bones and skin; break the hot fish into chunks. Wrap pieces of fish and cabbage mixture in warm tortillas. Add salt and cilantro to taste.

Ingredients

• 4 ounces of uncooked small penne, pastina, or other small pasta
• 3/4 cup chopped onion
• 2 cloves garlic; minced
• 1 can (about 14 ounces) stewed tomatoes
• 1 can (around 14 ounces) reduced sodium chicken broth
• 1 tablespoon minced fresh Italian parsley
• 1/2 teaspoon black pepper
• 1/4 teaspoon ground turmeric
• 8 ounces of firm, while-fleshed fish, cut into 1-inch pieces (we prefer Basa)
• 3 ounces small raw shrimp, peeled.

Directions

1. Cook pasta according to package directions.  Drain, set aside.
2. Meanwhile spray large nonstick saucepan with nonstick cooking spray; heat over medium heat.  Add onion, garlic and fennel seeds; cook and stir 3 minutes or until union is tender.
3. Stir in tomatoes, broth, parsley, pepper, and turmeric.  Bring to a boil; reduce heat and simmer for 10 minutes.  Add fish; cook 1 minute.  Add shrimp; cook until shrimp are pink and opaque.  Divide pasta among 4 bowls; ladle soup over pasta

Makes four servings.

Source: The Soup Bible

1. Eat a balanced, varied diet containing healthy ingredients from the four main food groups (visit the American Diabetes Association nutrition page).
2. Bulk up on 100% whole grains for fiber and 5-10 servings per day of richly colored fruits and vegetables.
3. Trim bad fats like saturated and trans and get healthy monounsaturated fats from ingredients like canola oil, salmon or other fatty fish, nuts and avocados.
4. Eat seafood 2-3 times per week.
5. Try meat alternatives like beans and tofu and milk alternatives like soy milk.
6. Pass on adding salt to your food to keep blood pressure in check.
7. Be mindful of serving sizes and the number of calories you consume daily.
8. Limit your intake of alcohol, caffeine and sugar.
9. Strive for 30-60 minutes a day of exercise, and 60-90 minutes of physical activity per day for children (visit the American Diabetes Association fitness page).
10. Minimize stress and get plenty of sleep.

When Jordon was attending the University of Saskatchewan, he had a great apartment in City Park which was across the street from the legendary restaurant, Seafood Sam’s (now closed).  We used to head over there on Saskatchewan Roughrider game days and Sam would ask as we came in, “Are you watching the game or just eating?”  If you were there to watch the game, you were sent into the lounge and watched the game with a very intense Sam.  It was a great experience and Jordon always used to order a seafood lasagna.  So in honour of Rider games of the past and Seafood Sam’s, here is a great seafood lasagna recipe.

Ingredients

• 250 g instant lasagna sheets
• 125 g scallops
• 500 g raw prawns (shrimp)
• 125 g butter
• 85 g plain flour
• 500 ml milk
• 500 ml dry white wine
• 125 g cheddar cheese, grated
• 125 ml cream
• 60 g parmesan cheese, grated
• 2 tablespoons chopped flat-leaf (Italian) parsley

Directions

1. Preheat the oven to 180 degrees Celsius.  Line a greased shallow oven proof dish (one about 12 inches square) with the lasagna sheets, gently breaking them to fill any gaps, set aside.
2. Slice or pull of any vein, membrane or hard white muscle from the scallops, leaving any roe attached.
3. Peel the prawns and gently pull out the dark vein from each prawn back, starting from the head end.  Chop the seafood and the fish into even-sized pieces.
4. Melt the butter in a large saucepan over low heat, add the leek and cook, stirring, over medium heat for one minute, or until starting to soften.  Stir in the flour and cook for one minute, or until pale and foaming.  Remove from the heat and gradually stir in the combined milk and wine.  Return to the heat and stir constantly over medium heat until the sauce boils and thickens.  Reduce the heat and simmer for 2 minutes.  Add the seafood and simmer for one minute.  Remove from the heat, stir in the cheese, then season.
5. Spoon half the seafood mixture over the lasagna sheets in the dish, then top with another layer of lasagna sheets.  Spoon the remaining mixture over the lasagna sheets and then cover with another layer of lasagna sheets.
6. Pour the cream over the top, then sprinkle with the combined parmesan and parsley.  Bake, bake uncovered for 30 minutes, or until bubbling and golden brown.

Source: Kitchen Library: Mains by Jane Price

Ingredients

• 2 pounds conch -- finely chopped
• 1 cup lime juice
• 1/4  cup olive oil
• 1 green bell pepper -- chop fine
• 1  red bell pepper -- chop fine
• 1 large onion -- chopped fine
• 4 eggs – beaten
• 2 cups flour
• 1 teaspoon salt
• 1 teaspoon Cajun seasoning -- can use 2 tsp for spicier
• 6 dashes Tabasco sauce
• 3 teaspoons baking powder
• 5 tablespoons margarine – melted
• Vegetable oil for frying
• Have fish market put conch through tenderizer.

Directions

1. Marinate conch in 1 cup lime juice and 1/4 cup olive oil for at least 30 minutes; drain. Mix all ingredients together.
2. Fry by tbls in HOT vegetable oil until golden, about 3-5 minutes. Serve with red cocktail sauce or tartar sauce.

You can read why they are so healthy here but here is the short list.

1. Apricots
2. Avocados
3. Raspberries
4. Mango
5. Cantaloupe
6. Cranberry Juice
7. Tomato
8. Raisins
9. Figs
10. Lemons/Limes
11. Onions
12. Artichokes
13. Ginger
14. Broccoli
15. Spinach
16. Choy (Chinese cabbage)
17. Squash (Butternut, Pumpkin, Acorn)
18. Watercress and Arugula
19. Garlic
20. Quinoa
21. Wheat Germ
22. Lentils
23. Peanuts
24. Pinto Beans
25. Low fat Yogurt
26. Skim Milk
27. Shellfish (Clams, Mussels)
28. Salmon
29. Crab

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