Cajun/Creole

Chopped green peppers, onions, and celery are considered the culinary “holy trinity” of Creole cooking. This Simple Shrimp Creole recipe uses this trio and more to create a healthy, quick meal that is sure to please. Serve over rice or couscous. Number of Servings:  5 Ingredients:  1 tablespoon canola oil 1 large onion, chopped 1 large green bell pepper, chopped 4 celery stalks, thinly sliced 2 cloves garlic, minced 2 cups all-natural chicken broth One 28-ounce can diced tomatoes 10 ounces frozen corn kernels, thawed 1 tablespoon brown sugar ¼ teaspoon cayenne pepper 1 1/2 pounds shrimp, peeled and deveined Salt and pepper Instructions:  Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the onion, pepper, celery, and garlic and cook until the vegetables soften, about 10 minutes. Add the chicken broth, tomatoes, corn, sugar, and cayenne pepper, bring to a boil, and then simmer 10 to 15 minutes. Bring the mixture back to a boil, add the shrimp, and cook until just cooked through, 3 to 5 minutes. Season with salt and pepper to taste. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  240 calories: 4.5g fat (0.5g saturated; 0.6g omega-3); 860mg sodium; 26g carbohydrates; 4g fiber; 26g protein; 20% vitamin A; 100% vitamin C, 15% calcium; 20% iron

Number of Servings:  6 Ingredients:  1 tablespoon vegetable oil 1 cup chopped green bell pepper 1 cup chopped onion 1/2 cup thinly sliced celery 1 clove garlic, minced 1 1/4 cup uncooked long grain rice 1 can (14-1/2 oz. ) low sodium tomatoes, undrained 1 can (10-1/2 oz. ) low sodium chicken broth 1 cup water 3/4 teaspoon oregano 1/2 teaspoon thyme 1/4 teaspoon cayenne pepper 1/8 teaspoon allspice 1 pound surimi seafood, crab flavored, flakes, chunks or salad style, or crab meat 2 tablespoons lemon juice Instructions:  Heat oil in large (3qt.) saucepan over medium heat. Add green pepper, onion, celery, and garlic. Cook stirring frequently, about 5 minutes or until onion is soft. Add rice; cook and stir 2 minutes. Add tomatoes, chicken broth, water, oregano, thyme, cayenne and allspice. Bring to a boil, reduce heat, and simmer, covered, for 20 minutes. Add the surimi seafood and lemon juice; cook 5 to 7 minutes longer or until rice is tender.

Kick off your summer & your upcoming Father’s Day “Aussie style” with barramundi! Now raised fresh in the U.S., this delicious, mild & healthy fish is perfect for grilling on the barbie. Number of Servings:  4 Ingredients:  4 Barramundi Fillets 4 Tbs. Butter 1 Baguette 2 Tbs. Sweet Paprika 4 Tsp. Kosher Salt 2 Tsp. Garlic Powder 2 Tsp. Onion Powder 1/8 Tsp. Cayenne Pepper ½ Tsp. Red Pepper Flake 1½ Tsp. Ground White Pepper 1½ Tsp. Ground Black Pepper 1 Tsp. Dried Oregano 1 Tsp. Dried Thyme ½ Tsp. Cumin Cole Slaw 4 Cups Red Cabbage (shredded) 2 Carrots (shredded) 2 Shallots (minced) ½ Red Onion (halved and sliced thinly) ½ Tsp. Kosher Salt ½ Tsp. Black Pepper 1 Tsp. Brown Sugar ½ Cup Mayonnaise 1 Tbs. Prepared Mustard 1 Tbs. Capers ¼ Cup Sweet Pickle (minced) ½ Lemon (juiced) Instructions:  Light a charcoal or gas grill. Place all the spices in a bowl and mix well. Divide baguette into four lengths approximately as long as the fillets and split each in half. Heat butter in a frying pan until just melted and turn off heat. Coat fish with butter by either brushing it on or by placing fillet in pan just long enough to coat. Place buttered fillets on a plate or platter. Also butter the split face of the baguette in the same manner and set aside. Sprinkle the spice mixture on all sides of fish, coating liberally. Grill fish for about three or four minutes on each side, avoiding open flame. The end result will be dark, some of the herbs may even be a little burned, and the fish should be just done. Remove fish from heat and allow to rest for a few minutes. Grill bread, buttered face only, until just golden. Cole Slaw: Combine all the vegetable ingredients in a large bowl. Combine all remaining ingredients in a small bowl and add to vegetables. Adjust seasoning, and let sit in refrigerator for at least 30 minutes. Assemble: Place a liberal amount of coleslaw on one half of baguette, add a fillet, top with other half of baguette and hold everything together with a long tooth pick. Excellent weekend eating accompanied by a Blackened Voodoo Lager or an Amber Abita Lager. Source: Australis Barramundi

Think Cajun! This spicy rendition of an old Cajun classic is hearty and delicious. Number of Servings:  4 Ingredients:  1 1/2 lbs. fresh Tropical™ Tilapia fillets 1/4 tsp. cayenne pepper 1/4 tsp. ground black pepper 2 tsps. olive oil 3 cloves garlic, finely minced 1 Tbls. fresh parsley, finely chopped 1/2 large green bell pepper, seeded and chopped 1/2 large red bell pepper, seeded and chopped 1 stalk celery, chopped 1/2 cup scallions, chopped 2 Tbls. all purpose flour 2 cups tomato sauce 1 tsp. fresh thyme Instructions:  Rub pepper and cayenne into fillets. Arrange half the fillets in a non-stick baking pan. In a separate dish, combine olive oil, garlic, parsley, bell peppers, celery and scallions. Sprinkle half of this mixture over the fillets in the baking pan. Sprinkle half the flour over the vegetables and drizzle with half the tomato sauce and fresh thyme. Repeat layer. Cover and place pan in the oven at 325° and bake for 1 hour or until fish flakes when tested with a fork. Source: Tropical Aquaculture Products, Inc.

Number of Servings:  4 Ingredients:  1/4 cup vegetable oil 1 cup chopped celery 1 cup chopped green pepper 1 cup chopped onion 2 cloves garlic, chopped 4 cups beef broth One 16oz can tomatoes One 10oz package frozen sliced okra 1/2 teaspoon thyme 1 bay leaf 1/2 teaspoon cayenne pepper 1/2 teaspoon oregano 1 teaspoon salt 4 catfish fillets cut into 1 inch cubes cooked rice Instructions:  Heat oil in large stockpot. Sauté celery, green pepper, onion, and garlic. Add beef broth, tomatoes, okra, thyme, bay leaf, cayenne pepper, oregano, and salt. Cover and simmer 30 minutes. Add catfish and continue simmering 15 minutes or until catfish flakes easily. Remove bay leaf. Serve over cooked rice, if desired.

Number of Servings:  4 Ingredients:  One 16 oz. can tomatoes 1 onion, chopped 4 cloves garlic, minced 2 bay leaves 2 tsp. cumin 1 1/2 tsp. oregano 2 tbsp. Vinegar Salt and pepper 2 lb. shrimp in the shell Instructions:  In a saucepan, place the tomatoes, onion, garlic, bay leaves, cumin, oregano and vinegar. Bring to a boil, cover, lower the heat and simmer for 15 minutes, while you peel the shrimp. Taste the sauce, correct the seasoning, and add the shrimp. Cook for approximately 5 minutes, until shrimp are firm and opaque.