Eat Seafood and Live Longer!

Recipes from seafood 4 U Now

Tripping on Fish

If you know this approach, Fish can be interesting - never boring, as a food choice.

Margo Belton

Most people who eat fish only eat it because someone else cooked it. That includes a lot of restaurant ordering. Unless you frequent a reliable restaurant with interesting fish variations, you can quickly run out of fish meals. If you are not a chef, how do you keep fish interesting? Especially Salmon? Or any sustainable white fish that is nutritious?

How to keep fish- especially salmon interesting?


You want interesting fish meals Lets travel on our plates. How? You do not have to book a flight.  Your fish can be your passport to the Maghreb (1)  the Levant (2) and the Occident.

In other words, let’s sample the simpler cuisine of the ancient Roman World- the Mediterranean and the modern countries that border it. Simpler cuisine because these countries have hot climates and fish needs to be consumed soon after it is caught. Healthier because the Mediterranean diet is what your dietitian, your cardiologist even your personal trainer keeps talking about. Let’s look at the cooking styles of the Mediterranean diet but not in the Italian mode. Therefore no spaghetti (this “travel approach “is gluten free) and it may not even use olive oil- whoa!


1st stop: The Maghreb

Algeria, Libya, Tunisia, and Morocco -- But not Egypt or Israel

From the Halls of Montezuma to the Shores of Tripoli is how the song goes. The Maghreb does not start in South America but it does end in Tripoli Libya. The region (2) including Carthage was under Roman rule or Roman-Byzantine rule from 149 to 698. Instead of spaghetti accompanying the baked or grilled fish, there was couscous (wheat origin)
or rice pilaf. For flavor:  argan oil or peanut oil. Very heart healthy.


The “African” version of the Mediterranean diet is approximately 40 consistent foods locally
grown and locally caught. This  includes sardines (the other fish with high omega oil content)

Mediterranean French?

Algeria was exposed to the French culinary tradition on the other end of the Maghreb. A French colony between 1830 and 1962 the food is more Southern France like Marseilles. Spicy. Spices for fish braising and grilling include non-typical items: cumin, caraway, marjoram, coriander Fennel. The most complex is the @12 spice mix Ras el hanout (Oxford Companion to Food pg 671) Techniques for healthy French cooking in the Algerian style includes two foods you have eaten if you tend to go out. You can always call upon the chefs at Seafood4unow to wow your friends. 720 331 4525. Consider the following :

Bouillabaisse the seafood dish (Gumbo is a cousin). It is a fish stew containing at least three varieties of very fresh local fish Also includes shellfish and other seafood such as sea urchins (fr: oursins), mussels (fr: moules); velvet crabs (fr: étrilles); spider crab (fr: araignées de mer), plus potatoes and vegetables.
In the traditional version, the fish is served on a platter separate from the broth. The broth is served with 
rouille, a mayonnaise made with egg yolk, olive oil, red bell pepper, saffron, and garlic, spread on pieces of toasted bread, or croûtes.
In Marseille, bouillabaisse is rarely made for fewer than ten people; the more people who share the meal, and the more different fish that are included, the better the bouillabaisse.


Aïoli, a sauce made from raw garlic, lemon juice, eggs, and olive oil, served with boiled fish, hard-boiled eggs and cooked vegetables.
So very healthy, non fried fish. The boiling technique is a time saver and yes you can do it using the seminal text French Provincial Cooking  ISBN 0-14-118153-2 or call Ken at  720.331.4525

What about the other North African Mediterranean countries of the Maghreb Libya, Tunisia, and Morocco? Or even Mauretania? Who lives there and cooks like this?

It is the Berbers who are so indigenous to the region that they cannot tell you how Long they have been there. 60% of the population of the Maghreb is Berber. Bored with classic Italian Mediterranean?  Get with the Amazing (the preferred name for Berbers).

Amazing -This is a fun cuisine

Fun because Amazigh is pan-North African. Amazigh  can be Moroccan or Algerian or Tunisian or Libyan
The national identity even though genetically shared, is expressed differently in each country with the same spices in different combinations. This keeps it fresh! Look at the chart below:

The least familiar is Algerian cuisine. It has not invaded the US like Ethiopian or even Senegalese.

maghreb food influencesCHART.png
*Since the Ottoman Empire expanded into the Maghreb(post fall of Byzantine Rome) there are also Turkish influences.
Picture and recipe


How to cook fish in the North African Mediterranean Tradition

Let’s try to clear up the simple dishes with complex spices with some simple rules

  • You may not “boil” fish. It is actually steamed

  • You may or may not prepare a tagine (dish ) or use a tagine (clay pot)

  • In fact, if you do use a tagine and steam the fish in it  that is perfect for the

Moroccan and Algerian fish.

But the Tunisian fish will be a quiche cooked in a pan Even though the Tunisians call their fish quiche a tagine, Confused? Let the crew at figure it out. They also know how to adjust the spicy heat of these fish for American palates. have clay pots (tagines) and the spices.

Most importantly at   Ken at  720.331.4525  can get you started
In the wonderful world of North African Mediterranean which is the hottest food
trend using heart-healthy spices, oils, and fish in new exciting ways that will
entertain and delight you!

Blog readers special wild-caught  Alaskan King Salmon fillets 5-pound box $94.00
Royal Red Shrimp wild caught 5-pound box $84.00 Phone order, please

To order call 720-331-4525

Mediterranean Salmon
3/4 cup olive oil
1/4 cup balsamic vinegar
4 cloves of garlic, 
Four 6 oz salmon fillets
1 tbsp fresh chopped cilantro
1 tbsp fresh chopped basil
1 & 1/2 teaspoons garlic salt 

1. Mix together the olive oil and balsamic vinegar in a small bowl. Arrange the salmon fillets in a shallow baking dish. Rub garlic on to salmon fillets, then pour vinegar and oil over them, turning wants to coat. Seasoned with cilantro basil and garlic salt. Set aside and marinate for 15 minutes.
2. Preheat broiler
3. Place the salmon about 6 in from the heat source, and broil for 15 minutes, turning once, or until Brown on both sides and easily Flakes with a fork. Brush occasionally with the sauce from the pan.



Cod with Pancetta, Artichokes, and Olives

Perfect winter recipe

By Laura Reisman - January 19, 2018


  • 4 (6-ounce) pieces fresh cod loin fillet
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil
  • 2 ounces pancetta, cut into ¼-inch dice
  • 1 medium yellow onion, cut into ¼-inch dice
  • 1 teaspoon fresh thyme leaves
  • ⅛ to ¼ teaspoon crushed red pepper flakes
  • ½ cup dry white wine
  • 1 (15-ounce) can diced fire-roasted tomatoes in juice
  • 1 cup marinated artichoke hearts, drained and chopped
  • ½ cup large green olives, pitted and halved

Directions: Pat the cod dry and season with salt and pepper. Heat the oil in a 12-inch nonstick skillet over medium-high heat. Add the pancetta and cook, stirring, until crisp and golden, 2 to 4 minutes. Using a slotted spoon, transfer the pancetta to a paper-towel-lined plate, leaving the fat behind in the pan.

Add the fish to the skillet and cook until slightly golden, about 3 minutes. Flip and transfer to a plate, seared side up. Add the onion, thyme, and pepper flakes to the skillet; cook, stirring, until the onion is soft, about 4 minutes. Add the wine and cook until the pan is almost dry, about 1 minute. Add the tomatoes and their juice, artichokes, and olives. Simmer, stirring occasionally, to meld the flavors, about 2 minutes.

Lower the heat to medium and nestle the fish into the sauce, keeping the seared side exposed. Cover and cook until the fish is opaque and just cooked through, about 3 minutes. Sprinkle with the pancetta, divide among rimmed plates or wide, shallow bowls, and serve.



A healthy and delicious vegetable packed Chinese shrimp fried cauliflower rice bowl. Cauliflower florets substitute white rice for this savory one-pot dish.

By Laura Reisman - September 20, 2017

  • 8 ounces shrimp small uncooked, shelled and deveined (26/30 count shrimp)
  • 1/2 teaspoon kosher salt plus more to season the rice
  • 1/4 teaspoon Pepper freshly ground, plus more to season the rice
  • 2 tablespoons vegetable oil divided
  • 3 eggs beaten
  • 2 cloves garlic minced
  • 3/4 cup carrots diced in ¼-inch cubes
  • 3/4 cup peas fresh or frozen
  • 1 head cauliflower shredded into very small pieces (about 4 cups)
  • 2 tablespoons soy sauce
  • 1/4 teaspoon Sesame oil La Tourangelle
  • 2 stalks green onion thinly sliced
  1. Using the largest holes on a cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice or to the size of a pea. Set aside.
  2. In a medium sized bowl, season shrimp with ½ teaspoon of salt and ¼ teaspoon black pepper.
  3. Heat a wok or large skillet over high heat. The pan is hot enough when a bead of water instantly sizzles and evaporates. Once this happens, add 1 tablespoon of vegetable oil to the pan, swirl to coat.
  4. Add the shrimp to the pan in one even layer. Allow the shrimp to cook for 30 seconds, and then flip over and cook for another 30 seconds. The shrimp should be pink and cooked through, being careful not to overcook. Transfer shrimp to a large plate and set aside.
  5. Reduce the heat to medium, and pour in the beaten eggs. Use a quick stirring motion to cook and break the eggs into small scrambled pieces. Once the eggs are almost fully cooked, transfer to the plate with the shrimp.
  6. Carefully wipe the pan clean. Increase the heat to medium-high and add one tablespoon of oil.
  7. Once the oil is hot, add the minced garlic and stir-fry for 30 seconds, until fragrant but not browned.
  8. Add the carrots and cook for 2 minutes, until tender. Add the peas and cook for 1 minute.
  9. Add the cauliflower, stir to combine. Spread the cauliflower mixture out evenly in the pan so that it has more area to fry, allow to cook without stirring for about 2 minutes.
  10. Mix the rice and lower heat to medium and cover the pan and cook until the cauliflower rice is tender, about 5 to 7 minutes.
  11. Add the soy sauce and sesame oil, stirring to combine. Taste the rice and add more soy sauce, salt and pepper as needed.
  12. Add the eggs and shrimp, stir, and cook for a few more minutes. Garnish with sliced green onions.


Light, fresh and healthy grilled salmon Greek salad recipe. Crisp vegetables are tossed in a tangy lemon basil dressing and topped with flaky salmon.

By Laura Reisman - September 20, 2017

Salmon Salad-
  • 16 ounces salmon fillets (four 4-ounce pieces)
  • olive oil as needed
  • kosher salt as needed
  • black pepper freshly cracked, as needed
  • 8 cups lettuce (romaine, spinach or kale)
  • 1 cup tomatoes chopped
  • 1 cup cucumber diced, ¼-inch thick
  • 1/2 cup red onion thinly sliced
  • 1/2 cup red bell pepper diced, ¼-inch thick
  • 4 ounces feta cheese crumbled
  • 1/2 cup walnuts roughly chopped
Lemon Basil Vinaigrette-
  • 1/4 cup lemon juice plus zest of one lemon
  • 1/2 cup olive oil
  • 1 tablespoon dijon mustard
  • 1 teaspoon honey
  • 2 cloves garlic minced
  • 8 basil leaves fresh
  • 1/2 teaspoon dried oregano or 1 teaspoon fresh
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper freshly cracked
Salmon Salad-
  1. Lightly season both sides of the salmon fillet with salt and pepper. Drizzle a small amount of olive oil on both sides to coat. Heat grill to medium high. Add a small amount of vegetable oil on a folded piece of paper towel, and then carefully grease the grill with the oil. Once the grill is nice and hot, add the seasoned salmon fillets. Cook salmon uncovered about 4 to 5 minutes on each side until flaky (about 130-140°F). Remove the salmon from the grill and transfer to a clean plate, cover to keep warm. Remove skin if still attached.
  2. In a large bowl add salad ingredients; lettuce, tomatoes, cucumber, red onion, bell pepper, cheese and walnuts. Set aside.
Lemon Basil Vinaigrette-
  1. Add lemon juice, zest, olive oil, mustard, honey, garlic, basil, oregano, salt, and pepper. Blend until well combined and a slightly thick and opaque dressing is achieved, about 30 seconds. Add more salt and pepper as desired.
To Serve-
  1. Toss salad with enough dressing to coat the ingredients, you will have extra dressing. Evenly divide mixture among four bowls and top with 1 salmon fillet. Drizzle each salmon with more dressing. Enjoy!

Salmon with Brown Sugar and Mustard Glaze

3 tablespoons light brown sugar
1 tablespoon honey
2 tablespoons butter
1/4 cup Dijon mustard
2 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon finely grated ginger
Vegetable oil
Salt and freshly ground black pepper
8 King salmon fillets,(work best) 6 ounces each
  Melt the brown sugar, honey, and butter in a small saute pan over medium-high heat. Remove from the heat and whisk in the mustard, soy sauce, olive oil, and ginger. Let cool.
  Preheat grill to medium heat. Brush salmon with vegetable oil and season with salt and pepper to taste. Place the salmon skin-side down on the grill. Coat the flesh of the salmon fillets with the brown sugar mixture. Grill for 6 to 8 minutes, turning once after 5 to 6 minutes.

Blackened Tuna Steaks with Mango Salsa

"Tuna steaks are well seasoned, lightly pan-fried, and served atop freshly made mango salsa for a delicious and impressive main course."

2 tablespoons olive oil
2 tablespoons lime juice
2 cloves garlic, minced
4 tuna steaks
1 fresh mango - peeled, pitted, and chopped
1/4 cup finely chopped red bell pepper
1/2 Spanish onion, finely chopped
1 green onion, chopped
2 tablespoons chopped fresh cilantro
1 jalapeno pepper, seeded and minced
2 tablespoons lime juice
1 1/2 teaspoons olive oil
2 tablespoons paprika
1 tablespoon cayenne pepper
1 tablespoon onion powder
2 teaspoons salt
1 teaspoon ground black pepper
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon garlic powder
4 tablespoons olive oil

  1. Whisk together the olive oil, lime juice, and garlic in a bowl. Rub the tuna steaks with the mixture. Place the steaks in a sealable container and chill in refrigerator 3 hours.
  2. Combine the mango, bell pepper, Spanish onion, green onion, cilantro, and jalapeno pepper in a bowl; stir. Add the lime juice and 1 1/2 teaspoons olive oil and toss to combine. Chill in refrigerator 1 hour.
  3. Stir together the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil, oregano, and garlic powder in a bowl. Remove the tuna steaks from the refrigerator and gently rinse with water and then dip each side of each steak in the spice mixture to coat.
  4. Heat 2 tablespoons olive oil in a large skillet over medium heat. Gently lay the tuna steaks into the hot oil. Cook the tuna on one side for 3 minutes; remove to a plate. Pour the remaining 2 tablespoons olive oil into the skillet and let it get hot. Lay the tuna with the uncooked side down into the skillet and cook another 3 minutes; remove from heat immediately.
  5. Spoon about 1/2 cup of the mango salsa onto each of 4 plates. Lay the tuna steaks on top of the mango salsa or cut tuna on the bias, then top with salsa.

Cod with Italian Crumb Topping

"This recipe is a good, low-fat, and quick cod recipe."

1/4 cup fine dry bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon cornmeal
1 teaspoon olive oil
1/2 teaspoon Italian seasoning
1/8 teaspoon garlic powder
1/8 teaspoon ground black pepper
4 (3 ounces) fillets cod fillets
1 egg white, lightly beaten
  1. Preheat oven to 450 degrees F (230 degrees C).
  2. In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder, and pepper; set aside.
  3. Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the filets. Brush with the egg white, then spoon the crumb mixture evenly on top.
  4. Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

Cod & Shrimp

2 cups water
1 cup uncooked long-grain white rice
1 teaspoon olive oil
2 tablespoons butter
1/4 cup minced onion
1 tablespoon minced garlic
1 1/2 cups heavy cream
1/4 cup milk
1 1/2 tablespoons cornstarch
1/2 pound Seafood 4U Now shrimp, peeled and deveined
1 cup sliced fresh mushrooms
1 tablespoon chopped fresh dill
seasoning salt to taste
pepper to taste
1 pound cod fillets
1 tablespoon grated Parmesan cheese
1 tablespoon chopped fresh parsley

  1. In a medium saucepan, bring water to a boil. Stir in the rice, reduce heat, and cover. Simmer 20 minutes, until water has been absorbed.
  2. Preheat oven to 350 degrees F (175 degrees C). Coat a medium baking dish with the olive oil.
  3. Melt the butter in a medium saucepan over medium heat, and saute the onion and garlic until tender. Stir in the heavy cream. In a small bowl, mix the milk and cornstarch, and stir into the saucepan to thicken the heavy cream mixture. Remove from heat, stir in the shrimp and mushrooms, and season with dill, seasoning salt, and pepper.Grilled Shrimp with Lemon, Garlic, and Oregano Paste
Serves 4 to 6
1 large clove garlic 
1 teaspoon table salt 
2 tablespoons extra virgin olive oil 
2 teaspoons lemon juice 
2 teaspoons chopped fresh oregano leaves 
Grilled Shrimp
2 pounds large shrimp (8 to 12 per pound)
2 tablespoons extra-virgin olive oil 
lemon wedges 
  1. FOR THE PASTE: Mince garlic clove with salt to form a smooth paste. Combine garlic paste with olive oil, lemon juice, and chopped fresh oregano leaves in a medium bowl. Set aside.
  2. FOR THE SHRIMP:  Toss shrimp and paste in medium bowl to coat.
  3. Meanwhile, light large chimney starter filled with hardwood charcoal (about 2 1/2 pounds) and allow to burn until charcoal is covered with a layer of fine gray ash. Spread coals evenly over grill bottom for a medium-hot fire. Set cooking rack in place, cover grill with lid, and let rack heat up, about 5 minutes. Alternatively, preheat a gas grill with all burners set to high and lid down until grill is very hot, about 15 minutes. Scrape rack clean with wire brush.
  4. Thread shrimp on skewers as illustrated below. Grill shrimp, uncovered for charcoal or covered for gas, turning skewers once, until shells are barely charred and bright pink, 4 to 6 minutes. Serve hot or at room temperature with lemon wedges.