Eat Seafood and Live Longer!

Good Seafood Needs Classy Holiday Recipe

Assembly line eating

By Ken Washington - December 10, 2018

I'm not a number! Assembly line eating it's not for me. How often during the year and as especially during the holiday season do you feel when you go to your favorite restaurant that the order of business is drinking appetizer main course dessert please leave so we can turn this table over? Think about it! According to many psychologists, cooking is also a therapy that reduces stress and provides relaxation to the mind after a stressful day out. Done right with good friends or fun family member can make for a very nice dining experience.  In a world that can sometimes be out of control, this is a great way to feel that you have total control over this meal. And why not have control over things that make us feel better which is the food we nourish our bodies. Let's provide you with a classy and easy recipe for just that purpose and it's fun to make. Chill & enjoy. 

Ginger halibut, Icelandic cod or sea bass over wilted greens

Easy recipe prep time about 20 minutes cooking time about 10 to 12
6 cups of fresh baby spinach leaves
4 (six ounce) of sea bass, halibut or Icelandic cod fillets
4 teaspoons peeled and minced fresh ginger
2 teaspoons minced garlic
1/2 cup of dry Marsala wine
8 teaspoons of soy sauce
Two teaspoons of sesame seed oil
1 lime quartered
2 tablespoons of thinly sliced fresh basil leaves
Cut4 12 inch squares pieces of aluminum foil preheat oven to 400 degrees
Working with 1/4 sheet at a time, place the foil sheet on a working surface. Place 1 and 1/2 cups of spinach in center of foil sheet. Top with a sea bass halibut or Icelandic cod fillet. Sprinkle with 1 teaspoon of Ginger and 1/2 teaspoon of garlic then drizzle 2 tablespoons of Marsala wine 2 teaspoons of soy sauce, and 1/2 tbsp of sesame seed oil over fish and spinach. Gather the foil sheets over the fish. Fold-in the foil edges pinched tightly to seal. Place the foil packets on a heavy large cooking sheet.
Bake until spinach wilts and the fish is just cooked through, about 10 minutes. Transfer the packages to a wide shallow bowl. Cool 5 minutes. Open packets full down to reveal fish be careful of hot Steam. Squeeze the lime juice over the fish sprinkle basil over and serve. A side dish of rice, potatoes, salad or quinoa. Wine pairing Pinot Noir or Pinot Gris 

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Easy On The Salt

The alternative to salt try herbs

By Hamilton Duncan - December 5, 2018

As the chill sets in this winter, you may find yourself looking for something heartier, warming that's full of flavor. While salt is a natural flavor enhancer you can also use herbs to supplement your intake without losing any flavor at all. So add a little marjoram to your meats, thyme to your soups and chives to your veggies. 
A dish without salt can be pretty bland. Just remember that a little goes a long way. 

Blog readers special buy one box of ten Large Bacon Wrapped Sea Scallops at regular price $40.00 get an additional box $5.00 off phone orders only call 720-331-4525

Seafood Varieties Icelandic cod Halibut & Orange Roughy

Recipe training wheels

By Ken Washington - December 3, 2018

One of the amazing things about Seafood is the endless varieties in combinations you can put together limited only by your imagination. My last blog post lists the two recipes as a training wheel event.These recipes for intended to give you the confidence to try other Seafood. Now this being the late fall season I thought it'd be nice to come up with a seafood recipe that you would have to broil warming the house and the heart. Today's recipe we're going to call Dijon, white fish fillets because you can use this recipe with Icelandic cod, Halibut or Orange Roughy.
4 6-Oz white fish fillets
1 tbsp. Lemon juice 
1 tsp. Lemon zest
1 tbsp. Dijon mustard 
1 clove garlic,  minced 
1/2 teaspoon dried tarragon or rosemary
1/8 teaspoon paprika 
2 tablespoons. Capers, rinsed & drained 
Using a broiler pan I recommend either coating with cooking spray or lining with tinfoil and coated with cooking spray.
Arrange your white fish fillets in the broiler pan and coated with cooking spray. Drizzle with lemon juice. Mixed together lemon zest, mustard, garlic and tarragon period spread over fish fillets.

Broil for 6 to 8 minutes per inch of thickness until fish is opaque or flakes easily with a fork. Sprinkle lightly with paprika, then scatter Capers over top of fish. You may serve hot or chilled.
Chef's note: if you use orange roughy fillets cooking time should be shortened due to the thinness of these fillets.
Tip of the week when cooking seafood fillets allow 6 to 8 minutes cooking time for each inch of thickness if baking. Over temperature should be 400 to 425 degrees. 
All of the seafood mentions in this recipe are available from our website

Good Seafood Needs Good Recipes


By Ken Washington - November 29, 2018

I recently told you what were the best kinds of seafood to eat. Now I need to help you out with some good recipes for seafood. First, we need to take a little bit of fear out of cooking. Over the years Seafood has been notorious for being one of those food groups that people often look at it as being intimidating. Several things may factor into this the Rarity of seafood being seasonal the price of the seafood and if you live in a landlocked state you simply may not see that much seafood or variety. So rule number 1 it's supposed to look that way if family members and guests are not helping you prepare your meal that should be your standard line. If you're like me many times you will ask your Chef or host to share the recipe with you many of them will, however, they practice this for a number of years they may have perfected their technique and have a very good-looking presentation. That being said every time you prepare a recipe think of it as practice for the next time. The majority of most seafood can be prepared in under an hour the worst thing that any cook can do is to overcook their Seafood. So I'm going to give you some simple Surefire recipes and we're going to keep it simple. Not to overwhelm you let's start with these two recipes. I would suggest practicing them a couple of times and getting your feel for them if you are going to entertain or make them for a dinner party. Please keep in mind that's a very first time you attempted to ride a bicycle you probably use training wheels so let's use the training wheels and get started. If you need more tips or advice call us 720-331-4525 happy to help you.
 The recipe we are going to give you Salmon With Brown Sugar and Mustard Glaze
 3 tablespoons of light brown sugar
 1 tablespoon of honey
 2 tablespoons of butter
  1 quarter cup of Dijon mustard
 2 tablespoons of soy sauce
 2 tablespoons of olive oil
 1 tablespoon of finely ground ginger vegetable oil
 Salt and freshly ground black pepper
 8 salmon fillets roughly about 6 oz each
1. On a side burner, melt brown sugar, honey, and butter in a small saute pan over medium to high heat. Remove from the Heat and whisk in Dijon mustard, soy sauce, olive oil, and Ginger. Let cool.
2. Preheat your grill to medium Heat. Brush salmon with vegetable oil and season with salt and pepper to your 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 two medium, turn once after 5 or 6 minutes so you have the perfect grill marks.
Chef's notes make sure to oil your grill or use 100% reusable non-stick Grill sheets
  1. Tuscan-Style Grilled Tuna Steaks

  2. Ingredients

    4 fresh tuna steaks, 8 ounces each, 1-inch thick
    1 lemon, zested
    3 sprigs fresh rosemary, about 2 tablespoons leave stripped from stem
    Handful flat leaf parsley
    3 cloves garlic, crushed
    Coarse salt and black pepper or grill seasoning
    Extra-virgin olive oil, for cooking
    Serving suggestions:
    Mixed green salad dressed with oil and vinegar
  3. Directions

    1. Rinse and pat tuna steaks dry. Place zest on top of cutting board. Pile rosemary and parsley leaves on top of zest. Pile garlic and some coarse salt and black pepper or grill seasoning on top of herbs. Finely chop the garlic, herbs, and spices. Drizzle the olive oil over the tuna steaks just enough to coat each side. Rub herb and garlic mixture into fish, coating pieces evenly on each side. Let stand 10 minutes.
    2. Grill tuna steaks 6 minutes on each side or 4 minutes on each side, if you prefer pink tuna at the center. Cook steaks over high setting on an indoor electric grill, medium high heat on outdoor gas grill or, 6 inches from hot, prepared charcoal.

    Grilled Stuffed Portobellos:

    1. Serving suggestions: garlic toasts or grilled crusty bread
    2. Combine first 4 ingredients in a bowl or large food storage plastic bag. Coat mushroom caps evenly in marinade.
    3. Place mushroom caps on the grill cap-side-up and season with grill seasoning or salt and pepper. If you are using an indoor tabletop electric grill, preheat to 400 degrees F or "high" setting. If you are using an outdoor gas grill, preheat to medium-high; for a charcoal grill, prepare coals and cook mushrooms 6 inches from hot coals. Mushrooms will cook 4 to 6 minutes on each side. Cook mushrooms covered or under a tin foil tent and turn occasionally.
    4. Combine tomatoes, rosemary, and smoked mozzarella. Drizzle with oil and toss.
    5. Fill mushroom caps with tomato mixture and top with sliced mozzarella. The mushrooms will look like small pizzas. Place caps in the oven at 425 degrees F until cheese melts or you can close grill lid or replace tin foil tent over mushroom caps to melt cheese, it will take 1 to 3 minutes. Serve as-is or, place stuffed caps on garlic toast or sliced crusty bread to catch the juices.

Best seafood to eat!

By Ken Washington - November 26, 2018

The question of what is the best seafood to eat for your health? Always pops up in conversation.

Here are a few guidelines that may help you decide what are the best seafood to consume. Seafood contains high levels of nutrients and protein, particularly oily seafood, such as salmon and tuna. Seafood often has less cholesterol and saturated fat than meat, and it is a stable of the healthy Mediterranean diet. Seafood also provides vitamins and minerals, including B vitamins, zinc, and iron.

We at recommended you consume Seafood three times a week as part of a healthy diet.
Oily fish containing omega-3 fatty acids, which are beneficial fats that humans must obtain through their diet. Omega-3 fatty acids have potential health benefits such as helping prevent cardiovascular disease and improve Mental Health.
Most Seafood is a low-fat protein source, incorporated into the diet can also potentially lead to weight loss.
I prefer the wild caught salmon. All types of salmon contain Omega-3 fatty acids, which are beneficial for heart health. Salmon is a particularly good source of vitamin D and calcium. For its nutritional value, it's better to choose wild caught salmon rather than farm salmon. Now that being said there are some particularly good Farm Salmons out there for sale. For more details contact:

Another good seafood to consume is sushi grade tuna. Tuna often gets a bad rap because of past Mercury contamination. The truth of the matter is tuna consumed in moderation is safe.

One of my personal favorites is Icelandic cod, Alaskan cod. Cod is a flaky white fish and is very easy to prepare. Cod is a good source of phosphorus niacin and vitamin B12. It is high in protein but low in fat and calories making it the ideal choice for people trying to control their body weight.

Our Orange Roughy from New Zealand also has similar qualities. Many of the recipes that work for cod will work for orange roughy also white flaky and very mild fish

Now with these great seafood recommendations, you'll need some recipes coming up next.