Asian

Seafood Alternatives: shark, swordfish, salmon or halibut Number of Servings:  4 Ingredients:  2 tablespoons reduced sodium soy sauce 2 teaspoons brown sugar 1 teaspoon ground cumin 1 teaspoon sesame oil or vegetable oil 1/4 teaspoon crushed red pepper 1 clove garlic, minced 4 (4 to 5 oz.) tuna steaks 4 green onions, diagonally sliced 3 cups cooked rice red pepper slices for garnish Instructions:  Combine soy sauce, brown sugar, cumin, sesame oil and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes. Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.

Seafood Alternatives: shark, tuna, salmon or halibut Number of Servings:  4 Ingredients:  2 tablespoons reduced sodium soy sauce 2 teaspoons brown sugar 1 teaspoon ground cumin 1 teaspoon sesame oil or vegetable oil 1/4 teaspoon crushed red pepper 1 clove garlic, minced 4 (4 to 5 oz.) swordfish steaks 4 green onions, diagonally sliced 3 cups cooked rice red pepper slices for garnish Instructions:  Combine soy sauce, brown sugar, cumin, sesame oils and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes. Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.

This recipe is a bundle of fun! Eat them with your hands, and use a spoon to pick up any tiny bits of veggies that escape. Number of Servings:  6 Ingredients:  4 teaspoons peanut oil, divided 3 to 4 medium carrots, shredded (about 1 ½ cups) One 7-ounce package mung bean sprouts 1 cup snow pea pods, sliced into ½-inch pieces 4 scallions, white part chopped 2 garlic cloves, minced 1 pound small cooked shrimp, fresh or frozen, thawed 1 cup cooked rice 1/3 cup lite teriyaki sauce 1/4 cup roasted peanuts, chopped 1 tablespoon brown sugar 1 tablespoon grated fresh ginger root 12 egg roll wraps Instructions:  Heat two teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the carrots, bean sprouts, snow peas, scallions and garlic and cook, stirring frequently, until the vegetables soften, about 5 minutes. Stir in the shrimp, rice, teriyaki sauce, peanuts, brown sugar, and ginger and heat through. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the shrimp mixture into each wrapper. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  330 calories, 7g total fat, 1g saturated fat, 710mg sodium, 45g carbohydrate, 4g fiber, 22g protein, 100% vitamin A, 40% vitamin C, 25% iron

Number of Servings:  4 Ingredients:  20 each Ocean Garden 21/25 Mexican shrimp Tempura Fried 4 tbsp. Ginger Lime Sauce 8 tbsp. Mango Papaya Salsa 4 halves Avocado (diced) 1 tbsp Sweet soy 1 tsp Black sesame seeds 4 each Lime Wedge 1 tbsp Cilantro (fresh chopped) Ginger Lime Sauce ½ tbsp Garlic 1½ tsp Serrano pepper (minced) ¾ tsp Sam bal chili sauce 2 tsp Ginger (fresh minced) 3 tbsp Fish sauce 1 ½ tbsp Limejuice 3 tbsp Sugar 2 tbsp Water Mango-Papaya Salsa ½ cup Papaya (seeded and diced ¼ inch) 2 tbsp Red onion (minced) 1 tsp pickled ginger (minced) 2 tbsp Limejuice 2 tbsp Cilantro (finely chopped) 6 tbsp Pineapple juice 1 cup Mango (seeded and diced ¼ inch) Tempura Fried Prawns 20 each Prawns 21/25 (peeled and de-veined, tail left on) 1 cup Rice flour 2 cups Tempura batter Tempura Batter 1 cup Rice flour 1 cup Soda water, cold ½ tsp Sesame oil ½ tsp Kosher salt 1 each Egg yolk Instructions:  Place the diced avocado in a 4 inch ring mold and press firmly to set. Tempura fry the prawns and rest five of them on top of the avocado. Place the mango-papaya salsa on top of the prawns. Drizzle the ginger lime sauce around the avocado on the plate. Drizzle the sweet soy in a zig-zag pattern over top of the salsa and prawns. Garnish with fresh cilantro, black sesame seeds and a fresh lime wedge. Ginger Lime Sauce Combine all ingredients and mix well. Store refrigerated until needed for use. Mango-Papaya Salsa Combine all ingredients and mix well. Store refrigerated for at least 1 hour until needed for use. Tempura Fried Prawns Right before assembly dip each prawn into the rice flour then shake to remove excess flour then dip the prawn into the tempura batter and place the into a 375 degree fryer and cook until golden (Be sure not to over crowd). Remove the fried prawn and let rest on a paper towel lined plate to remove excess oil. Assemble dish immediately. (Note: to keep the oil clean between use skim excess batter that floats to the top. Tempura Batter In a mixing bowl place the rice flour and pour in the cold soda water and mix well until there are no lumps. Add the egg yolk and mix well. Add the salt and sesame oil to season. Reserve cold until needed. Cook over low heat until the polenta grains are soft and the liquid is absorbed. Fold in the Parmesan cheese and serve. Source: Ocean Garden Products and Sr. Executive Chef Jeremy Anderson, Elliott’s Oyster House, Seattle, WA

Add some spice to party with these sweet and sour dippers! Number of Servings:  2 Ingredients:  1- 9 oz package SeaPak® Wrapped Shrimp-Oven Ready 1/2 cup hot chunky salsa 1 packet Sweet Spicy Sauce (included in SeaPak Wrapped Shrimp Package) 2 tablespoons orange marmalade 2 tablespoons chopped fresh cilantro leaves Instructions:  Prepare the shrimp according to package directions.Stir together the salsa, sauce, marmalade and cilantro in a small bowl. Serve the shrimp with sauce for dipping. Source: SeaPak Shrimp Company

Alternative: Scallops Number of Servings:  4 Ingredients:  1 Tablespoon vegetable oil 12 Ounces shrimp, peeled and deveined 1 Cup bell pepper strips 1 Cup unsweetened pineapple chunks 1/2 Cup canned bamboo shoots, drained 1/2 Cup commercial sweet-sour sauce Hot cooked rice Instructions:  Heat oil in a wok or non-stick skillet; add shrimp and bell pepper. Saute 3 to 5 minutes or until shrimp turn pink and firm. Add pineapple, bamboo shoots and sweet-sour sauce; cook 3 to 5 minutes or until heated through. Serve over hot, cooked rice. Nutrition Information:  Calories: 283 Cholesterol: 121mg Protein: 16.5g Fat: 4.6g Sodium: 164.7mg Carbohydrates: 43.3g

Break out the wok for this tasty quick seafood Saute! Number of Servings:  4 Ingredients:  1 tablespoon vegetable oil 12 ounces shrimp, peeled and deveined or sea scallops 1 cup bell pepper strips 1 cup unsweetened pineapple chunks 1/2 cup canned bamboo shoots, drained 1/2 cup commercial sweet-sour sauce hot cooked rice Instructions:  Heat oil in a wok or nonstick skillet; add seafood and bell pepper. Saute 3 to 5 minutes or until seafood is cooked through. Add pineapple, bamboo shoots and sweet-sour sauce; cook 3 to 5 minutes or until heated through. Serve over hot, cooked rice.

This deliciously sweet and slightly sour shrimp dish is a real family favorite. Kids love the taste while moms (and dads!) like the fact that it’s easy to make and ready to eat in less than 30 minutes. Number of Servings:  5 Ingredients:  2 cups instant brown rice (about 4 cups cooked) One 8-ounce can pineapple tidbits or chunks packed in juice 1/3 cup water or all-natural chicken broth 1/3 cup lite teriyaki sauce 2 tablespoons white wine vinegar or rice vinegar 2 tablespoons peanut butter, optional 2 tablespoons cornstarch 1 tablespoon canola oil One 16-ounce bag frozen Asian-style mixed vegetables, thawed 1/2 teaspoon ground ginger or 1 teaspoon bottled minced ginger 1 pound medium cooked shrimp, fresh or frozen, thawed Instructions:  Cook the rice according to package directions. Set aside. Drain the juice from the pineapple into a bowl. Add the water, teriyaki, vinegar, peanut butter as desired, and cornstarch and whisk until well blended. Set aside. Heat the oil in a large nonstick skillet or wok over high heat, add the vegetables and ginger, and stir-fry 3 minutes. Add the shrimp and pineapple and cook, stirring frequently, until heated through, 1 to 2 minutes. Re-whisk the pineapple juice mixture and add to the skillet. Bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens slightly, about 2 minutes. Serve over rice. Moms’ Kitchen Note: If you can’t find frozen Asian vegetables, use any other frozen vegetables that your family likes.

Stir fries are easy to make and fun to eat! Serve over white or brown rice. Number of Servings:  4 Ingredients:  2 tablespoons light soy sauce 2 tablespoons hoisin sauce 2 tablespoons water ½ teaspoon ground ginger 2 teaspoons cornstarch 1 to 2 tablespoons canola or peanut oil 1 pound medium or large shrimp, shelled and deveined 1 medium red bell pepper, cut into thin strips ½ pound snow peas Instructions:  Whisk together the soy sauce, hoisin sauce, water, ginger, and cornstarch and set aside. Heat the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 1 minute. Add the red bell pepper and snow peas and cook, stirring constantly, until the vegetables are crisp-tender, about 2 minutes. Rewhisk the soy sauce mixture and add to the pan. Reduce the heat and simmer, stirring constantly, until mixture thickens slightly, about 2 minutes. Serve immediately. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  170 calories, 5g fat (0.5g saturated, 0.7g omega-3), 630mg sodium, 11g carbohydrate, 2g fiber, 21g protein, 25% vitamin A, 110% vitamin C, 20% iron

Equipment note: To steam skate, use a rack or steamer basket that fits in a wok or wide pan. If the utensil doesn't have a fitted lid, cover with foil. Number of Servings:  4 Ingredients:  1 1/2 Pounds pan-ready skate fillets (4, 6 oz. portions) 1 Stalk lemongrass* 3 Cups orange juice 1/2 Cup lime juice 2 teaspoons thinly sliced fresh ginger Fresh chives or scallion tops for garnish Lime slices for garnish *If fresh lemongrass is unavailable, increase ginger to 1 tablespoon or substitute 1 teaspoon lemon zest. Instructions:  Discard tough leaves and woody base of lemongrass. Thinly slice the tender portion of the lemongrass stem. In the base of the steamer, combine lemongrass, juices and ginger; bring to boil. Arrange skate on steamer rack of basket, fit into pan, cover tightly. Reduce heat; steam for 5 minutes or just until skate "flakes" easily when tested with a fork. If rack will not hold all of the skate at one time, steam in two batches. Using a wide slotted spatula, carefully transfer skate from steamer rack to heatproof platter or individual serving plates; keep warm. Turn heat to high, cook juices, uncovered, for 10-15 minutes or until sauce is reduced by one-half.(Should have consistency of syrup.) Strain sauce over fish. Garnish with lime slices and chive stems. (Note: Narrow strands of lemon grass can be substituted for chives, but may be too fibrous to be edible.