Category Archives: Seafood

Lobster and Asparagus Omelet

August 29, 2019 by pamflo

“Lobsta” as the Bostonians fondly call this tasty crustacean, is at its peak between June and late December. Maine lobsters have sweet, meaty claws and delicious tail meat, and are a perfect addition to an omelet. Lobster meat is low in calories and high in protein. It provides a great source of essential vitamins and minerals, and is low in mercury. I added steamed asparagus, and gave both the asparagus and lobster meat a quick sauté in a combination of […]

Categories: Appetizer, Breakfast Ideas, Dairy Free, Eggs, Gluten Free, Healthish, Lunch Ideas, Seafood, Vegetables • Tags: Sauté

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Sheet Pan Seafood Bake

August 8, 2019 by pamflo

This flavorful and fun seafood bake is like squeezing summer all onto one pan, with flavorful shrimp, sausage, clams, and veggies all made on one sheet tray. I tossed the ingredients with a combination of butter, olive oil and Old Bay seasoning. I blanched the potatoes and corn ahead of time in lightly salted boiling water, and pre-cooked spicy Italian sausages instead of the classic andouille sausage, before adding to the sheet tray. This is a perfect dish for a […]

Categories: Crowd Pleaser, Dairy Free, Gluten Free, Healthish, Lunch Ideas, One-Pot Meals, Seafood • Tags: Bake

Grilled Swordfish and Vegetable Kabobs

July 18, 2019 by pamflo

Swordfish is a firm-fleshed fish with a mildly sweet flavor, perfect for cutting into cubes and grilling for an easy weeknight meal. Although it’s on the list of fish that can be high in mercury, it’s a great protein source, and abundant in minerals and vitamins. If time permits, you can marinate the pieces of fish for up to 30 minutes. Being short on time, I generously coated the cubes with olive oil, salt and pepper before grilling. Serve hot with […]

Categories: Appetizer, Dairy Free, Gluten Free, Healthish, Lunch Ideas, Seafood, Vegetables • Tags: Grill

Brown Butter Sea Scallops with Lemon and Capers

April 25, 2019 by pamflo

Many years ago, I was a guest on a local television show and was asked a few personal questions to wrap up my cooking 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. We still laugh about it! Scallops are a lean protein source and quite easy to cook. However, […]

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

Spaghetti Squash with Shrimp and Lemon

January 24, 2019 by pamflo

It started with a phone call from my brother on the west coast, why isn’t your shrimp and lemon pasta dish on the blog, I want to make it now?! Many years ago, before culinary school, he and I had taken a series of cooking classes together and a lemon pasta dish was by far the most memorable recipe we made. After tweaking the recipe and adding shrimp, it became one of my signature dishes and part of a weekly […]

Categories: Appetizer, Gluten Free, Healthish, Lunch Ideas, Seafood, Vegetables • Tags: Roast, Sauté

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Smoked White Fish Rillettes

January 17, 2019 by pamflo

What are rillettes, you ask? Rillettes are a traditional French spread similar to pâté usually using pork, duck or goose that is cooked, cooled and shredded. I thought it might be fun to create rillettes with smoked white fish, although this recipe is more of a chunky spread than a smooth pâté. I purchased a white fish fillet that had already been smoked. I then blended the shredded fish with crème fraîche, lemon zest, lemon juice, a generous amount of […]

Categories: Appetizer, Breakfast Ideas, Dips/Sauces, Gluten Free, Healthish, Lunch Ideas, Seafood • Tags: No Cooking

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Roasted Pecan Crusted Salmon

November 8, 2018 by pamflo

Looking for a quick and easy dinner idea? Salmon is a great source of lean protein and filled with omega-3 fatty acids which have been shown to reduce inflammation and lower your blood pressure. Salmon is also a good source of potassium and vitamin B12, plus research shows it reduces the risk of cardiovascular disease. In this recipe, I topped my salmon filet with a maple mustard glaze and then coated the fish with chopped pecans. The combination of the […]

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

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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

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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

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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

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Zest For Cooking

I love to cook and share my love of food!

Category Archives: Seafood

Lobster and Asparagus Omelet

Sheet Pan Seafood Bake

Grilled Swordfish and Vegetable Kabobs

Brown Butter Sea Scallops with Lemon and Capers

Spaghetti Squash with Shrimp and Lemon

Smoked White Fish Rillettes

Roasted Pecan Crusted Salmon

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