C 55. 3£0 ! 7 b ...an ocean of low -calorie variety The many moods of seafoods offer the dieter an ocean of low calorie variety with a world of interesting flavor. Combined with a bit of imagination and a dash of color, slimming seafoods offer endless possibilities for light lunches, satisfying suppers, "different" dinners, and sensible snacks. The delicate flavor of fish and shellfish also blends well with most foods. Varied cooking methods, low calorie sauces, perky garnishes, and colorful "go-with" foods add eye appeal and eater interest to well-balanced diet meals. Eating enjoyment is an important part of dieting. To stay wi a diet until the goal is reached, the dieter needs foods that give a sense of satisfaction as well as nourishment. Fish and shellfish impart vitality and a wonderful, well-fed feeling because they are a complete protein food, 85-95 percent digestible, rich in energy-giving vitamins and minerals, and high in "fill-ability." An average serving of seafood provides nearly all the animal protein that is needed each day to h the dieter build and repair body tissue. In addition, fish an shellfish are lower in calories than most other protein sources This booklet has been designed especially for the dieter. O the following pages you will find a netful of kitchen-tested recipes that vary from 65 to 310 calories per serving. These sure-fire seafood slimmers will become alltime favorites with you and your family. Diet the sensible seafood way. You can lose weight, feel better, and enjoy your diet with fish and shellfish on the menu. The many moods of seafoods make dieting easy and they are good any day of the week for any meal of the day AMERICAS FIRST INDUSTRY STRIPED BASS WITH LOW-CAL STUFFING (FRONT COVER) 3 pounds dressed striped bass or other dressed fish, fresh or frozen 7 72 teaspoons salt Low-cal Stuffing tablespoons melted fat or oil Lemon wedges Thaw frozen fish. Clean, wash, and dry fish. Sprinkle inside and out with salt. Stuff fish loosely. Close opening with small skewers or toothpicks. Place fish on a greased bake and serve platter, 16 x 10 inches. Brush with fat. Bake in a moderate oven, 350° F., for 40 to 60 minutes or until fish flakes easily when tested with a fork. Remove skewers. Serve with lemon wedges. Serves 6. Approximately 310 calories in each serving. . . a world of interesting flavor with seafood slimmers 2 Striped Bass with Low-Cal Stuffing 4 King Crab-Celery Victor Savory Baked Haddock Quick Oyster Pickup 6 Smoked Fish Oriental Quick 'n' Easy Yellow Perch 7 Spicy Snapper 9 Cantonese Shrimp and Beans Succulent Sea Bass Tuna Danish i 12 Hearty Halibut Salmon Paysanne Crab Divan ^< 14 Scallop-Vegetable Salad Flounder in Wine Sauce yd] 15 Sea Garden Antipasto ' 16 Chef's Salad Chesapeake Cod Curry 18 Fish Caper 19 Sea Slaw Sweet and Pungent Mahimahi Key Lime Mullet L* & b O 'I a LOW-CAL STUFFING 3 U fVi cup chopped onion tablespoons butter or margarine, melted cups chopped, peeled apple cup chopped celery »/j cup chopped parsley tablespoons lemon juice 7* teaspoon salt Ve teaspoon thyme Cook onion in butter until tender. Combine all ingredients and mix thoroughly. Makes approximately 3 cups stuffing. KING CRAB-CELERY VICTOR (opposite) packages (6 ounces each) king crab meat or other crab meat, 2 chicken bouillon cubes 3 cups boiling water fresh, frozen, or pasteurized 1 cup low calorie French or cans (6 72 or 7V2 ounces each) crab meat celery hearts dressing 6 large lettuce cups Pepper Thaw frozen crab meat. Drain crab meat. Remove any remaining shell or cartilage. Cut crab meat into 1 inch pieces. Wash and trim celery hearts so that they are about 5 inches long. Cut each heart into thirds lengthwise. Place celery in a 10 inch fry pan. Dissolve bouillon cubes in boiling water and pour over celery. Cover pan and simmer for 10 to 15 minutes or until tender. Let celery cool in bouillon. Drain. Place celery in a shallow baking dish. Pour French dressing over celery and chill for at least 2 hours. Remove celery from dressing. Drain. Place in lettuce cups. Sprinkle with pepper. Place approximately V4 cup crab meat on celery. Serves 6. Approximately 70 calories in each serving. SAVORY BAKED HADDOCK opposite) 2 pounds haddock fillets or other V2 cup soft bread crumbs fish fillets, fresh or frozen 2 tablespoons chopped parsley 2 teaspoons lemon juice 3 A cup thinly sliced onion Dash pepper 2 tablespoons bacon fat 6 slices bacon, chopped Thaw frozen fillets. Skin fillets and place in a single layer in a greased baking dish, 12x8x2 inches. Sprinkle with lemon juice and pepper. Fry bacon until crisp. Remove bacon from fat. Add to bread crumbs and parsley. Cook onion in bacon fat until tender. Spread onion over fish. Sprinkle crumb mixture over top of onion. Bake in a moderate oven, 350° F., for 25 to 30 minutes or until fish flakes easily when tested with a fork. Serves 6. Approximately 170 calories in each serving. QUICK OYSTER PICKUP 1 can (12 ounces) oysters, fresh 1 cup milk or frozen 1 tablespoon chopped parsley 2 cups oyster liquor and water 1 package (1 3 U ounces) cream of leek soup mix Thaw frozen oysters. Drain oysters, reserving liquor. Add oyster liquor and water to soup mix and bring to a boil, stirring constantly. Reduce heat and simmer for 10 minutes. Add milk and heat, stirring occasionally. Add oysters and heat 3 to 5 minutes longer or until edges of oysters begin to curl. Sprinkle with parsley. Serves 6. Approximately 65 calories in each serving. SMOKED FISH ORIENTAL 1 pound smoked whitefish or Dash pepper other smoked fish Foo Yung Sauce 1 can (1 pound) bean sprouts, 1 tablespoon toasted sesame drained seeds 6 eggs, beaten 72 cup finely chopped green onion Remove skin and bones from the fish. Flake the fish. Combine ail ingre- dients except sauce and sesame seeds. Pour V3 cup fish mixture onto a hot greased griddle or fry pan. Fry at moderate heat for 2 to 3 minutes or until brown. Turn carefully and fry 2 to 3 minutes longer or until brown. Drain on absorbent paper. Pour Foo Yung Sauce over patties and sprinkle with sesame seeds. Serves 6. Approximately 300 calories in each serving. FOO YUNG SAUCE 2 chicken bouillon cubes 2 tablespoons cornstarch V2 teaspoon sugar 2 tablespoons soy sauce 2 cups boiling water Dissolve bouillon cubes and sugar in boiling water. Combine cornstarch and soy sauce. Add cornstarch mixture to bouillon mixture and cook until thick and clear, stirring constantly. Makes approximately IV3 cups sauce. QUICK 'n' EASY YELLOW PERCH 2 pounds yellow perch fillets or other fish fillets, fresh or frozen 1 U cup butter or margarine, melted 2 tablespoons lemon juice 2 tablespoons chopped parsley V2 teaspoon salt Vs teaspoon pepper Paprika Lemon wedges Thaw frozen fillets. Skin fillets and place on a greased broil and serve platter, 16 x 10 inches. Combine remaining ingredients except paprika and lemon wedges. Pour over fillets and let stand for 30 minutes. Broil about 4 inches from source of heat for 8 to 10 minutes or until fish flakes easily when tested with a fork. Sprinkle with paprika. Serve with lemon wedges. Serves 6. Approximately 130 calories in each serving. SPICY SNAPPER 2 pounds snapper fillets or other fish fillets, fresh or frozen 2 U cup tomato juice 3 tablespoons vinegar 2 tablespoons salad oil 1 envelope ( 5 /s ounce) old fashioned French dressing mix Thaw frozen fillets. Skin fillets and cut into serving-size portions. Place fish in a single layer in a shallow baking dish. Combine remaining ingre- dients and mix thoroughly. Pour sauce over fish and let stand for 30 minutes, turning once. Remove fish, reserving sauce for basting. Place fish on a well-greased broiler pan. Broil about 4 inches from source of heat for 4 to 5 minutes. Turn carefully and brush with sauce. Broil 4 to 5 minutes longer or until fish flakes easily when tested with a fork. Serves 6. Approximately 130 calories in each serving. CANTONESE SHRIMP AND BEANS 7 V2 pounds frozen raw, peeled, 7 teaspoon salt deveined shrimp V2 teaspoon ginger 7 V2 teaspoons chicken stock base Dash pepper 7 cup boiling water 1 package (9 ounces) frozen 7 A cup thinly sliced green onion cut green beans 7 clove garlic, crushed 7 tablespoon cornstarch 1 tablespoon salad oil 7 tablespoon cold water Thaw frozen shrimp. Dissolve chicken stock base in boiling water. Cook onion, garlic, and shrimp in oil for 3 minutes, stirring frequently. If neces- sary, add a little of the chicken broth to prevent sticking. Stir in salt, ginger, pepper, green beans, and chicken broth. Cover and simmer 5 to 7 minutes longer or until beans are cooked but still slightly crisp. Com- bine cornstarch and water. Add cornstarch mixture to shrimp and cook until thick and clear, stirring constantly. Serves 6. Approximately 130 calories in each serving. SUCCULENT SEA BASS (center photo 2 pounds sea bass fillets or other 7* cup steak sauce fish fillets, fresh or frozen 7 teaspoon salt V2 cup pineapple juice Dash pepper Thaw frozen fillets. Skin fillets and cut into serving-size portions. Place fish in a single layer in a shallow baking dish Combine remaining ingre- dients and pour over fish. Let stand for 30 minutes, turning once. Remove fish, reserving sauce for basting. Place fish on a well-greased broiler pan. Broil about 4 inches from source of heat for 4 to 6 minutes. Turn care- fully and brush with sauce. Broil 4 to 6 minutes longer or until fish flakes easily when tested with a fork. Serves 6. Approximately 80 calories in each serving. TUNA DANISH (center photo 2 cans (6 72 or 7 ounces each) 7 tablespoon lemon juice dietetic tuna V2 teaspoon salt 7 cup coarsely grated cabbage Dash pepper 7 h cup coarsely grated carrot 6 lettuce leaves 3 tablespoons low calorie salad 6 slices low calorie bread, toasted dressing (mayonnaise type) 18 cucumber slices 7 tablespoon catsup Drain and flake tuna. Combine cabbage, carrot, and tuna. Combine salad dressing, catsup, lemon juice, salt, and pepper. Add to tuna mixture and blend thoroughly. Place lettuce on toast. Place approximately 73 cup tuna salad on each lettuce leaf. Arrange 3 cucumber slices diagonally across each sandwich. Serves 6. Approximately 180 calories in each serving. % ■*~J$01#i m m V* H HEARTY HALIBUT (opposite) 2 /3 V/2 V4 pounds halibut steaks or other fish steaks, fresh or frozen cup thinly sliced onion cups chopped fresh mushrooms cup chopped tomato cup chopped green pepper cup chopped parsley V2 2 7 7e tablespoons chopped pimiento cup dry white wine tablespoons lemon juice teaspoon salt teaspoon dill weed teaspoon pepper Lemon wedges Thaw frozen steaks. Cut into serving-size portions. Arrange onion in bottom of a greased baking dish, 12 x 8 x 2 inches. Place fish on top of onion. Combine remaining vegetables and spread over top of fish. Com- bine wine, lemon juice, and seasonings. Pour over vegetables. Bake in a moderate oven, 350° F., for 25 to 30 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges. Serves 6. Approximately 230 calories in each serving. SALMON PAYSANNE (center photo 72 74 pounds salmon steaks or other fish steaks, fresh or frozen teaspoon salt teaspoon white pepper can (4 ounces) sliced mushrooms, drained 72 cup sliced green onions 74 cup catsup 2 tablespoons butter or margarine, melted teaspoon liquid smoke 7a Thaw f cozen steaks. Cut into serving-size portions. Place in a greased 12 baking dish, 12 x 8 x 2 inches. Sprinkle with salt and pepper. Combine remaining ingredients and spread over top of fish. Bake in a moderate oven, 350° F., for 25 to 30 minutes or until fish flakes easily when tested with a fork. Serves 6. Approximately 275 calories in each serving. CRAB DIVAN (center photo 3 packages (6 ounces each) Dungeness crab meat or other crab meat, fresh, frozen, or pasteurized or 3 cans (672 or 772 ounces each) crab meat 2 packages (10 ounces each) frozen broccoli spears 2 tablespoons flour Va 72 74 7 teaspoon salt teaspoon pepper tablespoon butter or margarine, melted cup skim milk cup grated American cheese can (1 pound) tomatoes, well-drained tablespoons crushed cornflakes Thaw frozen crab meat. Drain crab meat. Remove any remaining shell or cartilage. Cut crab meat into 1 inch pieces. Cook broccoli half as long as directed on package. Drain thoroughly and place in a greased baking dish, 8x8x2 inches. Spread crab meat over top of broccoli. Blend flour and seasonings into butter. Add milk gradually and cook until thick and smooth, stirring constantly. Add cheese and stir until melted. Stir in tomatoes. Pour sauce over crab meat. Sprinkle with crushed cornflakes. Bake in a hot oven, 400° F., for 20 to 25 minutes or until lightly browned. Serves 6. Approximately 165 calories in each serving. SCALLOP-VEGETABLE SALAD 14 7 V2 pounds scallops, fresh or frozen 1 quart boiling water 2 tablespoons salt 7 can (1 pound) cut green beans, drained 74 7 cup sliced celery cup chopped onion 74 cup chopped green pepper 7 tablespoon chopped pimiento Marinade 6 lettuce cups Thaw frozen scallops. Rinse with cold water to remove any shell particles. Place in boiling salted water. Cover and return to the boiling point. Re- duce heat and simmer for 3 to 4 minutes, depending on size. Drain and cool. Slice scallops. Combine all ingredients except lettuce. Cover and chill for at least 1 hour. Drain. Serve in lettuce cups. Serves 6. Approximately 140 calories in each serving. MARINADE 72 cup cider vinegar 7 tablespoon sugar 74 teaspoon salt Dash pepper 74 cup salad oil Combine vinegar, sugar, salt, and pepper. Add oil gradually, blending thoroughly. Makes approximately 2 A cup marinade. FLOUNDER IN WINE SAUCE 2 pounds flounder fillets or 2 tablespoons flour other fish fillets, fresh or 2 tablespoons butter or frozen margarine, melted 72 teaspoons salt 72 cup skim milk Dash pepper 73 cup dry white wine 3 tomatoes, sliced Vi teaspoon crushed basil 72 teaspoon salt Chopped parsley Dash pepper Thaw frozen fillets. Skin fillets. Sprinkle fillets on both sides with salt and pepper. Place fillets in a single layer in a greased baking dish, 12 x 8 x 2 inches. Arrange tomatoes over top of fillets. Sprinkle with salt and pepper. Blend flour into butter. Add milk gradually and cook until thiejk and smooth, stirring constantly. Remove from heat and stir in wine anja basil. Pour sauce over top of tomatoes. Bake in a moderate oven, 350° F., for 25 to 30 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley. Serves 6. Approximately 180 calories in each serving. 15 SEA GARDEN ANTIPASTO 3 cans (3 3 U or 4 ounces each) Maine sardines 2 cans (4 ounces each) button mushrooms Marinade 6 large lettuce leaves 24 cucumber slices 18 celery sticks 12 radish roses 12 tomato wedges 6 green pepper rings Drain sardines and mushrooms. Place in a shallow baking dish. Pour marinade over sardines and mushrooms and chill for 30 minutes. Prepare vegetables and chill. Remove sardines and mushrooms from marinade. Drain. Arrange all ingredients, except the marinade, attractively on lettuce leaves, dividing the ingredients evenly among the 6 servings. Serves 6. Approximately 130 calories in each serving. MARINADE V2 cup low calorie French dressing 7* cup soy sauce 2 tablespoons wine vinegar 2 tablespoons water 1 clove garlic, crushed Dash powdered ginger Dash pepper Combine all ingredients and mix thoroughly. Makes approximately 1 cup marinade. Lobster, tuna, crab, pickled herring, or shrimp may also be used in this recipe. CHEF'S SALAD CHESAPEAKE (oppose can (12 ounces) blue crab meat or other crab meat, fresh, frozen, or pasteurized or cans C6V2 or 7V2 ounces each) crab meat package (10 ounces) frozen asparagus spears lettuce cups Lemon-Caper Dressing hard-cooked eggs, sliced Paprika Thaw frozen crab meat. Drain crab meat. Remove any remaining shell or cartilage. Flake the crab meat. Cook asparagus spears according to direc- tions on package. Drain and chill. Place 3 asparagus spears in each lettuce cup. Place about V3 cup crab meat on asparagus. Cover with approxi- mately 2 tablespoons Lemon-Caper Dressing. Top with 3 slices hard- cooked egg. Sprinkle with paprika. Serves 6. Approximately 130 calories in each serving. LEMON-CAPER DRESSING 16 7a 7 7 cup low calorie salad dressing (mayonnaise type) tablespoon drained capers tablespoon lemon juice 7a teaspoon prepared mustard 72 teaspoon Worcestershire sauce 2 drops liquid hot pepper sauce Combine all dressing. ingredients. Chill. Makes approximately 2 /z cup salad COD CURRY (opposite) 2 pounds cod fillets or other fish fillets, fresh or frozen 1 cup thinly sliced celery 1 cup thinly sliced onion 1 tablespoon melted fat or oil 1 1 3 /4 teaspoon curry powder teaspoon salt Dash pepper cup skim milk Paprika Thaw frozen fillets. "Skin fillets and place in a single layer in a greased baking dish, 12 x 8 x 2 inches. Cook the celery and onion in fat for 5 minutes. Stir in seasonings and milk. Spread over fish. Bake in a moderate oven, 350° F., for 25 to 30 minutes or until fish flakes easily when tested with a fork. Sprinkle with paprika. Serves 6. Approximately 140 calories in each serving. %* * 18 FISH CAPER 24 frozen fried fish sticks ( 3 U to 1 1 U ounces each) Caper Sauce Place frozen fried fish sticks in a single layer on a greased cookie sheet, 15x12 inches. Bake in a hot oven, 400° F., for 15 to 20 minutes or until heated through and crisp. Serve with Caper Sauce. Serves 6. Approximately 240 calories in each serving. /} ^*m CAPER SAUCE 7 cup yogurt 2 tablespoons chopped capers 1 tablespoon lemon juice 1 tablespoon chopped parsley 2 teaspoons instant minced onion 1 teaspoon grated lemon rind Combine all ingredients and mix thoroughly. Chill. Makes approximately lV4Cups of sauce. FISHERY MARKET DEVELOPMENT SERIES No. 7 NOVEMBER 1975 For sale by the Superintendent of Documents, U. S. Government Printing Office Washington, D. C, 20402 Stock No. 003-020-00104-1 tt U.S. GOVERNMENT PRINTING OFFICE 1975-652-956 SEA SLAW Vh 7 7 V4 pounds rockfish fillets or other fish fillets, fresh or frozen quart boiling water tablespoon salt cup low calorie salad dressing (mayonnaise type) tablespoons chopped onion 2 tablespoons sweet pickle relish 1 tablespoon lemon juice 7 teaspoon sait 7 cup shredded green cabbage 1 cup shredded red cabbage 6 lettuce cups Lemon wedges Thaw frozen fillets. Place fillets in boiling salted water. Cover and simmer about 10 minutes or until fish flakes easily when tested with a fork. Drain. Remove skin and bones; flake. Combine salad dressing, onion, relish, lemon juice, salt, and fish. Chill at least 1 hour to blend flavors. Add cabbage and toss lightly. Serve in lettuce cups. Serve with lemon wedges. Serves 6. Approximately 120 calories in each serving. SWEET AND PUNGENT MAHIMAHI 2 pounds mahimahi fillets or other fish fillets, fresh or frozen 'A cup flour 2 lz cup thinly sliced onion 3 tablespoons melted fat or oil y 4 3 / 4 3 U 772 7 cup thinly sliced green pepper cup vinegar cup water cup sugar teaspoons powdered ginger teaspoon salt Thaw frozen fillets. Skin fillets and cut into serving-size portions. Roll fish in flour. Cook onion in fat in a 10 inch fry pan until lightly browned. Remove onion from fat. Fry fish in hot fat at moderate heat for 4 to 5 minutes or until brown. Turn carefully. Spread green pepper and onion over fish. Combine remaining ingredients and pour over fish. Simmer for 10 to 15 minutes or until fish flakes easily when tested with a fork. Serves 6. Approximately 235 calories in each serving. 19 KEY LIME MULLET pounds mullet fillets or other fish fillets, fresh or frozen teaspoon salt Dash pepper cup lime juice 74 3 tablespoons butter or margarine, melted Paprika Lime wedges Thaw frozen fillets. Skin fillets and cut into serving-size portions. Place fish in a single layer in a shallow baking dish. Sprinkle with salt and pepper. Pour lime juice over fish and let stand for 30 minutes, turning once. Remove fish, reserving juice. Place fish on a well-greased broiler pan. Combine butter and juice. Brush fish with butter mixture and sprinkle with paprika. Broil about 4 inches from source of heat for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve with lime wedges. Serves 6. Approximately 130 calories in each serving. PENN STATE UNIVERSITY LIBRARIES 1S& 0F c li ADDDD7DTMfllE7 # \ S *-4TES o* * Dr. Robert M. White, Administrator National Oceanic and Atmospheric Administration Robert W. Schoning, Director National Marine Fisheries Service ISSUED BY THE NATIONAL MARINE FISHERIES SERVICE AS A PART OF ITS CONTINUING CONSUMER EDUCATIONAL PROGRAM IN COOPERATION WITH THE COMMERCIAL FISHING INDUSTRY. »e2&f % ^^ENT Of C °' This publication was developed by Bob E. Finley, Director, at the National Fishery Education Center, National Marine Fisheries Service, 100 East Ohio St., Chicago, Illinois 60611