Posts Tagged ‘Seafood’

Hariet’s Saucy Shrimp Polonaise

Sunday, January 11th, 2009

Organic/natural ingredients taste best.

Just fabulous for the whole family. Sophisticated and playful, delightful and fun.
You be the judge.
An easy one dish entrée that can be prepped and refrigerated ahead of time, even frozen.

You’ll need:

2 Pounds Jumbo Shrimp, Peeled & deveined and slightly *butterflied
1/2 teaspoon Sea Salt or to taste
3-4 Cloves Fresh Garlic or to taste, minced
1 Cup Bread Crumbs natural, flavored or plain and use your choice of herbs: oregano, basil, etc.
1/3 Cup Fresh Parsley chopped
1/2 teaspoon Lemon Juice, freshly squeezed
Just a slight pinch of Cayenne Pepper or to taste, strictly personal
Couple of dashes of Worcestershire Sauce, again to your taste
1/3 Cup White Wine, yes again, to your taste
Enough Water with wine for gravy to come up 1/2 of baking dish side
1/4 Cup Butter (4 Tablespoons) or more if you prefer richer taste
Paprika to sprinkle all over top
White Basmati Rice or another of your choosing following package cooking instructions, but should be light & fluffy
OR Pasta: angel hair or fine linguine

*score length of back of shrimp with knife where deveined to flare out flesh – looks prettier when cooked

One 9×13 inch glass baking dish, buttered
350 degree oven for about 30+ minutes, oven rack in middle

To prepare:

Preheat oven. Place all shrimp in baking dish. Add next 7 ingredients and gently stir through.
Add wine and water. Dot top with butter and sprinkle all with paprika. Cover with aluminum foil. Can be refrigerated for a day or frozen at this time. Bake 30+ minutes or until shrimp are pinky white.

Depending on how you like your gravy, you may have to add more liquid and/or bread crumb mix for desired thickness and amount. My family likes lots of gravy so just before shrimp are done I take the dish out of the oven to countertop closing oven door, and comfortably fill up dish with more wine/water, bread crumbs and adjust seasonings. Return covered dish to oven and finish baking, about 5 minutes. Take out of oven. More seasonings can still be added while hot. Serve over rice or pasta. Deelish!

Thatsa One Spicy Fish!

Sunday, January 11th, 2009

Organic/natural ingredients taste best.

spicyfishFast, easy, literally a 1,2,3 entrée.

This is one dish that you’ll want to savor and serve over and over.

You’ll need:

1/4 Cup Extra Virgin Olive Oil
2 Pounds Fresh Fish white fillets: tilapia, red snapper, sole…
1/2 Cup fresh chopped Parsley
1/2 teaspoon Red Pepper dried crushed or more for more spice!
4 Cups Cherry Tomatoes halved
1 Cup Kalamata Pitted Olives or other black brined, chopped roughly
6-8+ Garlic cloves chopped
Sea Salt to taste
Freshly Ground Black Pepper to taste

*Options & continued adventures: Add some White wine to sauce: Sauvignon Blanc or Pinot Grigio or something very slightly fruity. You can also dredge fish fillets in white flour till thinly coated and sauté till pale tan and slightly crunchy then follow rest of recipe. About 1 teaspoon of freshly grated ginger juice adds to but does not impose on the red pepper in the sauce. This fish should melt in your mouth!

One large heavy skillet (NOT nonstick)
One large serving platter

To prepare:

Heat skillet over medium/high heat and add oil. Allow oil to heat for about 2 minutes. Sprinkle fish with salt and pepper. Add half of the whole fish fillets to skillet and allow to cook until just opaque in center, a few minutes, turning gently on each side being very careful not to break fillet apart. Transfer fish to platter. Repeat with remaining fish. In the same skillet add more oil so skillet bottom is evenly coated. Add parsley (stand back a bit while the parsley gets annoyed and spits) and crushed red pepper. Sauté 1 minute. Add tomatoes, olives and garlic and if adding wine, use about 1/4 Cup now. Continue sautéing until tomatoes are soft and juicy, about 2-3 minutes. Season sauce with salt & pepper. Spoon over fish and serve. Bellissima!

Fast ‘n Easy Fish Tacos with Tangy Mango Salsa

Sunday, January 11th, 2009

Organic/natural ingredients taste best.

fishtacoThis taco is a winner for lunch,


snack or dinner.

You’ll need:


1 Mango cut from pit into chunks
3 Plum Tomatoes cut in half
One very small wedge of Red Onion about 1/2 inch wide
1/2 Cup Cilantro leaves chopped
1 Jalapeno – small piece without rib and seeds. Can add more later for
more HEAT or add ribs ‘n seeds
Fresh Lime Juice from 1-2 limes
Dash of Sea Salt


1 Pound Halibut or other flaky white fish
2-3 Tablespoons Canola Oil
1 Tablespoon fresh Lime Juice
1/2 teaspoon Chili Powder
Salt & Pepper to taste
1 teaspoon Organic Sugar
1 Cup very thinly shredded Green/red Cabbage or Lettuce if you prefer
6 Whole Wheat Tortillas or other good quality
Small bowl of Sour Cream

2 Cans Organic Black Beans with liquid
5 Tablespoons Toasted Sesame Oil
2+ Cloves minced Garlic
4 Scallions Sliced crosswise small rounds
2+ teaspoons Organic Shoyu Soy Sauce or to taste

Avocado slices and lime or lemon wedges

One medium sized heavy skillet (NOT nonstick)
Baking pan oiled
Oven on broil, rack on 2nd level from top
4 Servings or 1-2 more if less fish is used for each tortilla

To prepare:

In a small dish marinate halibut turning on both sides in oil, lime juice, chili powder, sugar, salt & pepper just until salsa is done.

For the Salsa:
In a blender put in all Salsa ingredients and pulse till chunky. Pour into bowl, cover and set aside.

Heat skillet on medium flame and add sesame oil. Allow to heat for about 2 minutes. Add black beans and garlic and sauté till liquid is almost gone. Add Shoyu/soy sauce to taste. Add scallions and mix. Turn off heat and allow to stand.

Turn oven to broil. Cut fish into 4 pieces. Broil fish until just done, about 5 minutes. Check that it’s opaque and flakes easily. Allow to cool.

Meanwhile warm the tortillas in the medium skillet. Flake each fillet and fill each tortilla with 1 fillet, cabbage or lettuce, and salsa. Top with sour cream. Serve tacos with side of black beans, slices of avocado, and lime wedges. This one is fun!

ABOUT: Wellness Chef Helen Sandler
Lecturer, personal chef, teacher, wellness coach, & speaker, Helen promotes a healthier lifestyle through common sense, organic / natural approach to a happier, positive life.

Helen Sandler is used to being an innovator and at the cutting edge of whole foods whole grains awareness. After graduating from SUNY, New York with a teaching degree, she began to follow her real passion for healthy cooking which took her from Los Angeles to Boston to attend the cooking school of the late and great master Japanese natural chef, Aveline Kushi. Later that passion took her to Kyoto, Japan to continue her studies, where she spent four more years learning the art of healthy Japanese cooking (Seishoku).

As Wellnes Chef Helen she is the featured authority at CTNgreen /wellness with articles in the library there and the virtual paperless magazine at CTNGreen Magazine