Seafood expert and Red Lobster Executive Chef Michael LaDuke offers tips for navigating your way to a perfect seafood meal.

* Start simple. When eating seafood for the first time, or introducing seafood to kids, start with something simple. Try shrimp as a topping on a salad or your favorite pizza. Shrimp is great seafood for beginners because it is widely available and very reasonably priced.
 
* Try it grilled. Seafood is often prepared oven broiled or sauteed, but why not try your next piece of fresh fish, such as salmon, grilled over an open flame? “Wood-fire grilling sears in the natural juices of fresh fish while adding subtle flavor,” says LaDuke. “Not to mention, grilling is a healthful way to prepare protein-rich seafood.”

* Find comfort in familiar flavors. Broadening your seafood horizons is easy when you start with a sauce or topping you already know and love. A well-known seasoning, like Parmesan cheese, or a common crusted topping, like pecans, can be paired with your favorite fresh fish and add a new dimension to your meal. A good fish for seafood beginners is tilapia, because of its mild taste and light texture. Chef LaDuke recommends Red Lobster’s new Parmesan-Crusted Tilapia, an affordable selection, that features a creamy blend of cheese and breadcrumbs that is then baked until crispy and golden. This dish is one of several new menu items offered at Red Lobster for less than $20.

* Create your own combination. Next time you’re dining at a seafood restaurant, order a combination plate, which allows you to savor multiple flavors and try different preparations at the same time. This lets you discover the type of seafood you enjoy the most. “Red Lobster serves several dishes that pair seafood varieties and preparations together – like our Maple-Glazed Salmon and Shrimp or Wood-Grilled Lobster, Shrimp and Scallops,” notes Chef LaDuke. “It’s a delicious way to try something new.”

* Discover daily specials. A special or standalone menu is a great place to find new or unique dishes to try. “Ask a seafood expert about daily specials and promotions,” says LaDuke. “This is often where the chef can get a little more creative with tastes.” It also allows you to rely on the advice of a trusted resource to find new seafood varieties like rainbow trout, mahi-mahi or halibut.

* Get great seafood at a great value. Quality seafood doesn’t have to cost a pretty penny. Instead, try premium seafood like lobster in a more approachable dish like soup or a sandwich. Lobster Bisque and New England Lobster Rolls are both new menu items offered at Red Lobster, illustrating that top-quality seafood dishes can be affordable.

As you decide what your next seafood meal will be, consider Chef LaDuke’s advice and know that even with so many options to choose from, there are a host of great tasting dishes for every taste and any budget. For more information about selecting fresh, delicious, affordable seafood dishes and to learn more from Chef LaDuke, visit www.RedLobster.com.

Toni Burnett, Bayard, NE

Clean 10-12 large prawns

Rinse, cut down the middle but not all the way through.

Mix together in a bowl:

1 can crab meat

1 can cream cheese

Stuff shrimp

Wrap with bacon strips until shrimp is completely covered. Secure with a toothpick to hold bacon in place. Cook on outside grill – medium fire. When bacon is done on the outside they are done. 20-30 minutes. Serve hot.

Warm weather is the perfect time to learn light, delicious ways to make fish your family’s new favorite.

Healthy eating made simple with seafood

Instead of deli meat sandwiches, try a tuna, crab or salmon salad with one of these creative mix-in combinations to help get to your weekly recommended servings of seafood:
* Plain yogurt, slivered almonds, diced apples and dried cranberries.
* Olive oil, capers, diced red onion and basil.
* Cottage cheese, diced celery and a splash of lemon juice.

Place on a whole wheat roll or eat as a dip with crackers for a simple and nutritious picnic lunch.

As an alternative to traditional summer barbecue items like hot dogs and brats, which are higher in calories and fat, fire up the barbecue for one of these fish dishes:

* Kebabs with shrimp, scallops, peppers and pineapple.
* Fillets of salmon or cod grilled on a wood plank.
* Grilled pizza with mozzarella, tomatoes and canned tuna (full recipe below).

Seafood matters most for moms-to-be

Fish and seafood is packed with nutrients that are especially important for the health of pregnant women and growing babies, yet 80 percent of women don’t eat the recommended amount. During your pregnancy, official guidelines from the U.S. Food and Drug Administration say:

* Eat seafood two to three times each week.
* Eat a variety of fish.
* As much as half (6 ounces) of fish each week can be albacore tuna.
* The only fish to avoid completely are shark, swordfish, king mackerel and tilefish.

“Seafood contains a package of powerhouse nutrients needed for a healthy pregnancy – omega-3s, calcium, vitamin D and iron,” says Dr. Ashley Roman, an obstetrician and mother of two. “Most expecting moms don’t get enough nutrient-rich fish in their diet and are missing out on a brain development boost for their babies.”

More expert information and recipes

A new guide created with registered dietitians and doctors is now available to help expecting and new moms eat plenty of fish. “A Seafood Lover’s Guide to Eating During Pregnancy,” explains why eating seafood is important, how much to eat, and how to eat it with delicious and nutritious recipes and snack ideas. Download a free copy of “A Seafood Lover’s Guide to Eating During Pregnancy” at www.healthytuna.com.

Grilled Tuna Italiano Pizza

During the hot summer months, skip the oven and go for the grill. This easy and delicious pizza is a great way to enjoy a variety of nutritious foods with your whole family without heating up the whole house.

Serves two.

Ingredients
1 (6-ounce) pre-baked individual whole-wheat pizza crust
1/4 cup shredded mozzarella cheese
1/3 cup diced roma tomatoes
1 teaspoon minced shallots
1/2 teaspoon red wine vinegar
2 teaspoons fresh-chopped basil
1/4 teaspoon fresh-crushed garlic
1 (5-ounce) can tonno tuna in olive oil

Directions
1. Preheat grill to 350 F.
2. Place pizza crust on pizza pan or directly on grill rack.
3. Sprinkle cheese over crust; grill with lid closed until cheese is melted (about seven minutes).
4. Meanwhile, in bowl, combine tomatoes, shallots, red wine vinegar and garlic; set aside.
5. Flake tonno tuna evenly over pizza.
6. Spoon tomato mixture over tuna; sprinkle basil over pizza.
7. Grill five minutes longer. Serve immediately.

Source: ChickenoftheSea.com

Courtesy of ARAcontent

Marian McKee, Scottsbluff, NE

Layer in casserole dish with at least ½” space on each side of halibut steaks, then cover with lid:

¼ C water

Sliced onion (to cover bottom of dish in 1 layer)

Sliced potatoes (only enough to cover onion)

Sprinkle lightly with black pepper

Sprinkle lavishly with shake and bake original

Top with halibut steaks

Sprinkle with more shake and bake on halibut

Slice zucchini over halibut until well covered

Sprinkle more shake and bake

Bake in oven, covered with lid, 1½ hours or less until done, 325° to 350°.

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