Pan-Fried

Perfect for any holiday Number of Servings:  6 Ingredients:  For each plate: 3 each breaded Bell Perch fillets 1 Tbsp. basil, fresh shaved 1 Tsp. orange juice 1/4 Tsp. orange zest 2 c. (8 oz.) linguini, cooked 1 oz. olive oil 6 oz. roasted garlic tomato sauce 1/4 tsp. lemon zest 1/8 c. parmesan cheese, grated 2 slices garlic bread Roasted Garlic Tomato Sauce: 3 Tbsp. olive oil 1/2 c. onion 2 Tbsp. garlic, roasted 15.5 oz. (1 Ea.) diced tomato, canned 1/3 c. tomato paste 1.5 Tbsp. lemon juice 1 tsp. lemon zest 1/2 Tbsp. basil, minced fresh 1 tsp. salt 1/2 tsp black pepper Instructions:  Prepare the Main dish:1. Cook the linguini until al dente crisp to the bite and cool and reserve for reheating.2. Prepare the perch by pan frying in oil until golden brown and fully cooked.3. Heat the pasta in a pot of hot water, strain and add this to a large bowl and toss this with the pasta sauce, orange and lemon zest and orange juice.4. Separately add the perch to a bowl and toss fillets in olive add the basil and orange zest.5. Place the pasta seasoned with parmesan cheese in a serving bowl. Top with the perch and serve with garlic bread. Garnish with chopped basil for garnish and zest.Roasted Garlic Sauce: Serves 61. Preheat a medium sauce pan with the olive oil. Once hot enough to saute add the onions, garlic and cook until lightly brown on a medium heat.2. To this add the diced tomato, tomato paste, lemon zest and lemon juice.3. Bring to a slow simmer to 15 minutes add water to adjust thickness is to thick.4. Finish with the Basil and season with salt and pepper. Allow this to sit before serving. Source: Bell Aquaculture

Simple but tasty recipe Number of Servings:  1 Ingredients:  For each plate: 3 each breaded Bell Perch fillets, cooked 1 oz. chipotle sour cream 1/4 c. black bean & corn salad 1/4 c. shredded iceberg lettuce 1 each tortilla 2 oz. salsa, prepared 1 c. chips, kettle cooked 2 each lemon wedge 1 each parsley sprig Black Bean & Corn Salad: 1 c. black beans, drained 1 c. kernel corn, drained 1/4 c. plum tomato, diced 1/4 c. red onion, diced 1/4 c. red Pepper, diced 1/4 c. green pepper, diced 1 1/2 tsp. garlic, minced 1/4 c. cilantro, minced 3 Tbsp. lime juice 1/4 cup olive oil 1 Tsp. kosher salt 1/2 tsp. black pepper Chipotle Sour Cream: 1/3 c. sour cream 1/4 c. chipotle, paste 1 Tbsp lime juice 1/2 tsp. garlic 1/4 tsp. salt Instructions:  FOR THE BLACK BEAN SALAD: Combine all the ingredients in a bowl and mix well and reserve for service refrigerated.FOR THE SOUR CREAM: Combine all the ingredients in a bowl and reserve for serviceTo assemble the wrap warm it with a damp towel over it in a microwave for 15 seconds the tortilla skin will be more pliable. Spread the chipotle sour cream from end to end over the tortilla skin. Place the black bean salad in the center of the wrap with the cooked fish on top, place shredded iceberg on this and fold the end over and roll to seal the wrap. Cut on the bias and server overlapping each on a plate. Serve with Kettle chips and salsa. Garnish with parsley and lemon.Source: Bell Aquaculture

Great for any night of the week Number of Servings:  1 Ingredients:  6 breaded Bell Perch fillets, cooked 3 oz. beurre blanc sauce 4 oz. asparagus, or vegetable of choice, steamed 3/4 c. rice pilaf, packaged or prepared per spec 1 each lemon crown 1 each parsley sprig Chopped parsley as desired Beurre Blanc Sauce: 1/2 Tbsp. olive oil 2 Tbsp. red onion 1/2 tsp garlic, minced 1/2 c. white wine 1 Pint heavy cream 6 oz. whole butter, unsalted soft 2 Tbsp. lemon juice 1 Tbsp. capers 1 Tbsp. parsley, chopped fresh 1/4 c. Dijon mustard, country style 1/2 tsp. salt 1/4 tsp. black pepper Instructions:  PREPARATION:1. Prepare rice according to recipe or spec.2. Pan fry the breaded perch and hold in a warm oven is needed.TO PREPARE THE BEURRE BLANC SAUCE: 1. Place a medium sauce pan on a medium heat with the olive oil in it. Add the onion and garlic once oil is heated cook for 2 minutes until aromatic.2. To this add the wine, lemon juice and capers and reduce by half. Add the cream and bring the cream to a slow simmer and reduce the cream by half or until it begin to get slightly thick.3. Remove the cream reduction for the heat and add softened butter to the cream whisk it into the cream to melt and emulsify with the cream. Once fully added bring to the burner and temper it to a decent heat.4. Add seasonings, mustard and reserve for service.Add the seasoned asparagus to the plate, prepared rice and overlap the cooked perch center plate. Place the sauce over and under the perch and garnish with parsley and lemon crown.Source: Bell Aquaculture

Add Some Spice to your Life! Salt and Pepper Shrimp with Fried Spinach is will give you just the right kick to your dinner table as a tasty starter or delicious dinner choice! Number of Servings:  6 Ingredients:  3 Tbs. Canola oil for frying 2 Bunches of Spinach, stemmed, rinsed well and dried 4 Garlic Cloves, thinly sliced 3lb. shrimp, peeled and deveined, tails intact 1 ½ Tbs. Tellicherry peppercorns, finely ground Fleur de sel, to taste Instructions:  In electric deep fryer, poour in oil to depth of 3", heat to 375°F according to manufacturer's instructions. Line baking sheet with paper towels. Working in batches, fry spinach, turning once, until crisp, about 2 minutes per batch. Using slotted spoon, transfer spinach to prepared baking sheet to drain. Season with fleur de sel. Transfer fried spinach to platter. Add garlic to fryer; fry until lightly browned and crisp, about 2 minutes. Drain on paper towels. Sprinkle garlic on spinach; cover to keep warm. In large fry pan over high heat, warm 3 Tbs. oil. Working in batches, place shrimp in single layer in pan. Season with fleur de sel and pepper. Cook shrimp, turning once, until browned on both sides and opaque throughout, about 3 minutes per batch. Season with more fleur se sel and pepper. Transfer shrimp to warmed serving bowl. Serve immediately with fried spinach. Serves 6. Courtesy of Williams-Sonoma Kitchen.

These quesadillas are easy to make, chock full of good nutrition, and very tasty. The barbecue sauce adds a surprising kick of flavor. Number of Servings:  4 Ingredients:  8 ounces cooked shrimp, diced 1 orange bell pepper, roasted or grilled and finely diced 2/3 cup fresh or frozen corn kernels, thawed 1/2 cup reduced-fat shredded Cheddar cheese 2 tablespoons all-natural barbecue sauce Four 10-inch flour tortillas 2 teaspoons canola oil Instructions:  Combine the shrimp, bell pepper, corn kernels, cheese, and barbecue sauce in a bowl. Divide the mixture evenly and spread over half of each tortilla. Fold over, press down gently, and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add two of the quesadillas and cook until the tortillas become crisp and golden on the bottom, about 3 minutes. Flip the tortillas and cook an additional 2 minutes. Repeat with the remaining oil and quesadillas. Cut into quarters and serve. Source: Janice Newell Bissex, MS, RD Liz Weiss, MS, RDCofounders, Meal Makeover Moms.comImage Source: Susan Stevenson Fotolia.com Nutrition Information:  380 calories, 11g fat (3g saturated, 0.5g omega-3), 780mg sodium, 47g carbohydrate, 4g fiber, 23g protein, 25% vitamin A, 70% vitamin C, 20% calcium, 25% iron

Think Italian! Close your eyes and you're in Tuscany. Number of Servings:  4 Ingredients:  4 5-7 oz. fresh Tropical™ Tilapia fillets salt and pepper 2 Tbls. olive oil 1/2 Tbls. flour Sauce 1 cup sugar 1 cup balsamic vinegar Instructions:  Place the sugar in a hot frying pan and caramelize, but do not burn it. Add the balsamic vinegar and a pinch of black pepper. The sugar may get hard, but as the vinegar boils, it will melt again. Boil for about 10 minutes. If the sauce is too thick, add vinegar until desired consistency is reached. Set aside. Combine the salt, pepper and flour and dredge each side of the fillets. Heat a large frying pan over medium high heat. When the pan is hot, add the olive oil and let it get hot. Add the fillets and brown on both sides, turning only once. Cook the fillets until they are golden brown, about 3 minutes per side. Remove to a plate and drizzle the balsamic sauce over the fillets. Source: Tropical Aquaculture Products, Inc.

Here is a great shrimp dish you can get on the table in a hurry. This a true crowd-pleaser. Shrimp contains many vitamins that are essential for life--celebrate! Number of Servings:  4 Ingredients:  8 ounces whole wheat blend rotini 1 tablespoon canola oil 1 large red bell pepper, diced into 1/2-inch pieces 1 pound small cooked shrimp (tail removed), fresh or frozen, thawed 1/3 cup peanut butter 1/2 cup boiling water 2 tablespoons lite soy sauce 1 tablespoon toasted sesame oil 1 tablespoon bottled or fresh minced ginger, or 1/2 teaspoon ground ginger 1/8 to 1/4 teaspoon crushed red pepper flakes Instructions:  Cook the rotini according to package directions. Drain,return to the saucepan,and set aside. While the pasta is cooking, heat the oil in a large nonstick skillet or Dutch oven over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. In a bowl, whisk together the peanut butter, water, soy sauce, sesame oil, ginger, and red pepper flakes until well blended. Add to the cooked red bell peppers along with the shrimp and heat through. Stir the shrimp mixture into the pasta, mix thoroughly, and serve. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  440 calories; 17g fat (3g saturated, 0.8g omega-3); 550mg sodium; 41g carbohydrates; 6g fiber; 31g protein; 25% vitamin A; 120% vitamin C, 15% iron

Serve this delicate hash on its own, or top it with a poached egg for a hearty breakfast or light supper. Number of Servings:  2 Ingredients:  2 russet potatoes, peeled and diced 1 red onion, finely chopped 6 oz. Ducktrap River® smoked trout, skinned and shredded 1 egg, lightly beaten 2 tbsp heavy cream 1/4 cup chopped fresh chives 2 tbsp butter Salt and freshly ground black pepper Instructions:  Bring potatoes and onion to a simmer in salted water in a saucepan over medium heat. Cook until potatoes are just tender when pierced with a knife, then drain. Gently mix cooked potatoes and onions, smoked trout, egg, heavy cream, and chives in a large mixing bowl. Melt butter in a large frying pan over medium heat. Add potatoe-trout mixture and fry, turning occasionally, until potatoes are golden brown and crisp. Season to taste with salt and pepper and serve. Source: Recipe courtesy of the Ducktrap River Fish Farm.

Number of Servings:  4 Ingredients:  1 lb. smoked salmon - sliced Potato Cakes 1 lb. freshly cooked mashed potatoes 2 oz. butter Pinch salt and pepper 2 oz. flour Lemon wedges Dill Small tub crème fraiche or soured cream *You can substitute Gravadlax, smoked trout, smoked mackerel. Instructions:  Melt the butter and add to the hot mashed potato. Season. Sprinkle on the flour and work mixture into a dough. Roll out in a circular shape (1/4" thick approx.) on a floured surface. Cut into rounds using a scone cutter (or large biscuit or cookie cutter). Cook on a lightly oiled pan or griddle until brown. Spoon a blob of crème fraiche (or soured cream) on each potato cake, and arrange a generous slice of smoked salmon on top. Garnish with lemon wedges and sprigs of dill or parsley. Source: Recipe and picture courtesy of the good people at BIM/The Irish Sea Fisheries Board. Erin Go Braugh!

This rich and flavorful stuffing is a classic accompaniment to a turkey dinner. Number of Servings:  14 Ingredients:  2 tablespoons canola oil 1 small onion, finely chopped (about ½ cup) 3 celery stalks, coarsely chopped (about 1 cup) 2 garlic cloves, minced Two 3.75-ounce cans smoked oysters, drained 3 cups water or all natural chicken broth 2 tablespoons unsalted butter 2 tablespoons unsalted butter ¾ cup chopped toasted pecans Chopped fresh parsley One 16-ounce package Herb Seasoned Stuffing Mix Instructions:  Heat the oil in a large saucepan over medium-high heat. Add the onions and cook, stirring frequently, about 3 minutes. Add the celery and cook until crisp-tender and the onion is translucent, about 3 more minutes. Add the garlic and oysters and cook 1 minute (you can break up the oysters a bit while stirring if you prefer smaller pieces). Add the water or broth and butter, raise the heat to high, and bring just to a boil. Remove from the heat, add the stuffing mix and pecans, and toss lightly with a fork. Garnish with parsley. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  230 calories; 11g fat (2g saturated, 0.3g omega-3); 510mg sodium; 28g carbohydrates; 4g fiber; 7g protein, 20% iron