Category Archives: Seafood

Fresh Steamed Bluefish

September 20, 2018 by pamflo

My teenagers are not fans of rising early for anything, but a fishing trip off the coast of Cape Cod had them up and out the door by 5am. They had caught so many bluefish that by mid-morning they turned back to shore with the boat’s cold storage filled to the brim. Bluefish is a rich, oily fish that can become “fishy” in flavor if not caught or purchased fresh. I placed the fish over a single layer of sliced […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Seafood • Tags: Steam

Provençal Tuna Salad

May 17, 2018 by pamflo

Pan Bagnant is a favorite French sandwich that literally means “bathed bread”. This popular sandwich is usually filled with many vibrant vegetables, hard boiled egg, canned tuna and then the bread is soaked in a zesty vinaigrette. With so many beautiful, nutrient dense ingredients, I thought it might be fun to deconstruct this sandwich and serve it as a salad. I roasted the peppers but you can use jarred roasted peppers instead. The dressing elevates an otherwise ordinary salad to […]

Categories: Appetizer, Cooking Tips, Dairy Free, Dressing, Eggs, Gluten Free, Greens, Lunch Ideas, Salads, Seafood, Vegetables • Tags: No Cooking

Fish Stew

April 5, 2018 by pamflo

Do you want an easy to make fish dish as an alternative to grilling or broiling? I was excited to explore a new option. Although I love salmon, because it’s a great source of omega-3 fatty acids, it was time for a fresh approach. Wow, the combination of the fennel, white wine and dill make this a fantastic, flavorful dish. The fish is simmered slowly in a combination of white wine and water (with no dairy), on a low heat […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, One-Pot Meals, Seafood, Soups/Stews • Tags: Simmer

Poached Cod

September 21, 2017 by pamflo

Poaching is a method of moist heat cooking that is good for delicate foods. The high fat content of milk makes it an ideal poaching liquid, especially for a thick piece of fish. The milk absorbs whatever aromatics you choose to use, and gently simmers the fish in this flavorful broth. Coconut milk is a good choice for a non-diary poaching liquid. Spoon the delicious broth over the fish before serving. Serve with Yukon gold potatoes mash. 1-2 pounds small […]

Categories: Appetizer, Lunch Ideas, One-Pot Meals, Seafood • Tags: Poach

Cured Salmon

July 6, 2017 by pamflo

“There has never been a sadness that can’t be cured by breakfast food!” – Ron Swanson Making your own cured salmon is fun and easy, but plan ahead because the curing process takes a few days. Curing is preserving fish, meat or vegetables by smoking, salting or drying. The curing mixture of salt, sugar, and spices dehydrates the food. A fresh center cut piece of Atlantic salmon or the bright pink wild salmon are good choices. If possible when purchasing […]

Categories: Appetizer, Breakfast Ideas, Dairy Free, Gluten Free, Seafood • Tags: No Cooking

Bluefish with Garlic Aioli

June 22, 2017 by pamflo

It was a cool, dark early June morning when my kids took off to go on a deep sea fishing charter off of Cape Cod. Often sea sick on boats I passed on the adventure, but promised to cook whatever they were lucky enough to catch. Lo and behold, they came home with beautiful pieces of bluefish, the filleting courtesy of the boat captain. We had never eaten bluefish, so I quickly researched on-line and found a mayo based glaze. […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Seafood • Tags: Bake

Lobster Roll

June 1, 2017 by pamflo

In anticipation of summer’s arrival, lobster was on my mind. Nothing beats a hunk of fresh lobster meat mixed with mayonnaise, a squeeze of lemon juice and diced celery on a buttery grilled bun. Lobster rolls are a true New England favorite. I learned from the lobster master, chef Jasper White, while in culinary school. He’s famous for his pan-roasted lobster in the shell. There are numerous ways to make lobster salad, with the addition of herbs, dried spices or various […]

Categories: Lunch Ideas, Sandwiches, Seafood • Tags: Boil

Lime and Cilantro Scallops

May 18, 2017 by pamflo

Many years ago, I was a guest on a friend’s local television show and was asked a few personal questions to wrap up the segment. The host asked if my mother was a positive cooking influence in my life. Without filtering my thoughts, I said that my mom was an awful cook and had ruined my joy of eating scallops…oops! Although this was true, I profusely apologized to my mom and we still laugh about that moment. Scallops are a lean protein source and easy to cook. […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Seafood • Tags: Sauté

Sea Bass en Papillote

April 13, 2017 by pamflo

En papillote is a classic method of cooking food wrapped in parchment paper. It’s an easy and healthy way to steam food and infuse flavor. The traditional method of using parchment paper requires origami-style folding and results in a beautiful, elegant presentation; aluminum foil works too. The paper rises while cooking, and is filled with the fragrances of the fresh ingredients. When you open the parchment you get the gift of this wonderful aroma. The rule of thumb for cooking fish is […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Seafood • Tags: Bake

Bourbon Glazed Salmon

March 9, 2017 by pamflo

My past career in clinical trial management took me many places far and wide, but I had never been to Kentucky. I just arrived home from an excellent professional culinary conference that was held in Louisville, Kentucky. Respected cookbook authors, talented recipe developers, award-winning food writers, food photographers and more, came from all over to attend this dynamic annual conference. My head is still spinning from all the tips and tidbits I learned. Many of the local restaurants and bourbon makers exhibited their […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Seafood • Tags: Bake

Baked Salmon with Orange Marmalade

December 1, 2016 by pamflo

After the frenzied eating associated with the start of the holiday season, I thought that a healthy fish dinner would be a welcome recipe. This salmon recipe is delicious with the sweetness from the marmalade and the tartness of the fresh orange juice. When buying salmon, make sure it’s smells fresh like the sea and not “fishy”. I usually buy salmon with the skin on, which prevents the moisture from escaping while cooking. I have the fishmonger remove the needle-like pin bones. If you purchase […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Seafood • Tags: Bake

Fresh Strawberry Salsa over Grilled Swordfish

June 2, 2016 by pamflo

We are on the cusp of strawberry season, with those juicy, beautiful farm stand berries just around the corner. It’s tempting to want to bake with strawberries, but my intern and I decided to make a savory dish this week instead. This fruity salsa can top many different proteins, like chicken pork or fish. We used our salsa to garnish grilled swordfish steaks. High in Vitamin C, plump, red and delicious, strawberries make a great addition to any meal. Fresh strawberries have a distinct […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Dressing, Fruit, Gluten Free, Lunch Ideas, Seafood, Vegetables • Tags: No Cooking

Roasted Salmon with Harissa Glaze

April 7, 2016 by pamflo

Salmon is a regular item on my weekly dinner rotation. However, it was time to break out of my Asian marinade routine, and this harissa glaze was the perfect change. Although fish night is not a favorite meal in my house, salmon is an important part of a nutritious diet and has many health benefits. Salmon is a heart healthy protein and provides a significant source of omega-3 fatty acids. The key to moist and juicy salmon, is to cook it until it’s […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Rice/Grains, Seafood • Tags: Bake, Boil, Dairy Free, Glaze, Gluten Free

Tuna Ceviche

March 24, 2016 by pamflo

A few weeks ago, my family and I had the pleasure of spending time in Grand Cayman, a beautiful tropical island. We did many wonderful things we rarely do, swim with stingrays, snorkel, jet ski, and even eat some raw fish. All of the local ingredients on the island were so fresh that I was definitely not going to pass on trying some tuna ceviche. Fresh ceviche is an island specialty made with local tuna or conch, local herbs and vegetables. Ceviche is made […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Seafood, Side Dish • Tags: Dairy Free, Gluten Free, No Cooking

Linguini with Tomatoes, White Wine and Clams

August 13, 2015 by pamflo

When I was a child, I fondly remember digging for clams at low tide around the Cape Cod jetties. It was a highlight of our vacation and a vivid memory of mine. We’d steam the clams and eat them dipped in melted butter, as soon as they opened. Linguini and clam sauce is one of my favorite shellfish dishes. I add chopped tomatoes and spinach, along with the traditional minced garlic, red pepper flakes, white wine and parsley. Just a reminder […]

Categories: Appetizer, Dairy Free, Lunch Ideas, Seafood, Side Dish • Tags: Boil, Dairy Free, Simmer

Baked Fish Tacos

August 6, 2015 by pamflo

A fish taco and a margarita on the rocks with salt, that’s heaven! It’s been a summer filled with sampling some terrific fish tacos. There is the tangy slaw, the lightly fried white fish and the soft corn tortilla, that make up a fish taco. I took the best of each taco that I tasted and made my own version. I used tilapia, a firm but mild white fish and baked it, instead of frying it. I made a mayo-less slaw with two kinds of shredded […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Seafood, Side Dish, Snack • Tags: Bake, Dairy Free, Gluten Free, Whisk

Pan-Seared Sea Scallops with Gremolata

May 28, 2015 by pamflo

As a kid, scallops were one of my least favorite meals (sorry mom)! I remember them dry and overcooked. The secret to a delicious scallop is a perfect sear and it only takes 4-5 minutes. The goal is a caramelized outside crust and a creamy, sweet center. I embellished my gremolata sauce, which is traditionally made with parsley, garlic and lemon zest. Feel free to add fresh herbs or other citrus fruit. It’s a great addition to many dishes, soups and makes a bright, flavorful […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Gluten Free, Greens, Seafood • Tags: Dairy Free, Gluten Free, Grill, Whiz

Potato Latkes with Smoked Salmon

December 4, 2014 by pamflo

Crispy and lip-smacking good! There are many ways to make potato latkes (or potato pancakes). This is a perfect dish as a passed hors d’oeuvre, appetizer course or side dish to a main course. These pancakes can be made earlier in the day and re-heated on a baking sheet in a 350 degree oven. I topped mine with slices of smoked salmon, sour cream and chopped chives. Create a decadent dish by adding caviar or salmon roe. 2 1/2 pounds baking potatoes, peeled […]

Categories: Appetizer, Seafood, Side Dish • Tags: Fry

Maple Mustard Salmon Skewers

November 6, 2014 by pamflo

Salmon is a great source of omega-3 fatty acids, many vitamins and minerals, and an outstanding source of protein. Fish night is not the most popular night in my house, but it takes place every week! I’m always trying new seafood recipes and this salmon recipe is a winner. You could use either farm-raised or wild salmon for this recipe. 2 tablespoons pure maple syrup 2 tablespoons fresh lemon juice 1 tablespoon Dijon mustard 1 tablespoon whole-grain mustard 1 tablespoons grapeseed or olive […]

Categories: Dairy Free, Dips/Sauces, Gluten Free, Seafood • Tags: Bake, Dairy Free, Gluten Free

Asian Salmon Bowl

October 18, 2013 by pamflo

I ate at a fantastic seafood restaurant in San Francisco this past spring. I ordered the Asian Salmon Bowl and the combination of flavors was delicious. I tried to re-create this dish at home and this is the closest I’ve come. The secret to cooking salmon, is don’t overcook it! The rule of thumb for fish is to cook it for 10 minutes per inch. Use a fork to test the salmon. It should be moist and flaky. Jacques Pépin taught […]

Categories: Dairy Free, Greens, Rice/Grains, Seafood • Tags: Boil, Dairy Free, Garlic, Gluten Free, Roast, Salmon, Sesame

Grilled Tuna Nicoise

October 9, 2013 by pamflo

This is a beautiful and easy dish to make. It takes a little time in the preparation for each item but it’s a great dish for a potluck dinner or a party. Ina Garten (Barefoot Contessa) makes a potato salad for her platter. I made oven roasted potatoes instead, healthier and less time consuming. Feel free to substitute canned tuna, if you are unable to find fresh tuna or don’t have the time to grill. The vinaigrette is the secret […]

Categories: Dairy Free, Gluten Free, Greens, Seafood • Tags: Blanch, Dairy Free, Gluten Free, Green bean, Grill, Mustard (condiment), Olive oil, Paleo, Potato, Roast, Tuna

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Category Archives: Seafood

Fresh Steamed Bluefish

Provençal Tuna Salad

Fish Stew

Poached Cod

Cured Salmon

Bluefish with Garlic Aioli

Lobster Roll

Lime and Cilantro Scallops

Sea Bass en Papillote

Bourbon Glazed Salmon

Baked Salmon with Orange Marmalade

Fresh Strawberry Salsa over Grilled Swordfish

Roasted Salmon with Harissa Glaze

Tuna Ceviche

Linguini with Tomatoes, White Wine and Clams

Baked Fish Tacos

Pan-Seared Sea Scallops with Gremolata

Potato Latkes with Smoked Salmon

Maple Mustard Salmon Skewers

Asian Salmon Bowl

Grilled Tuna Nicoise