na - heart healthy alaskan seafood~alaska dietitians' recipes

The first edition of Heart Healthy Alaska Seafood Alaska Dietitians Recipes proved so popular that the Alaska Seafood Marketing Institute (ASMI) teamed up with Alaska dietitians for more. This collection, adding in more than a dozen new recipes, is out just in time for the American Dietetic Associations 2007 Food & Nutrition Conference & Expo in Philadelphia.

Dietitians know what healthy eating is all about. And to Alaska dietitians, healthy eating means Alaska seafood sustainable, wild-caught in the pure, cold waters of the state.

Fellow cooks will appreciate the creativity and versatility of Alaska dietitians. Here are recipes developed over time, served to family and friends and passed on to visitors to our great state. In many of the recipes, one type of fish may be readily substituted for another, so feel free to use what you find fresh or frozen in the supermarket. Keeping canned Alaska salmon in the pantry is a surefire way to please family and guests with a healthy meal on short notice. At my house, we can 5 or 6 cases each summer, and freeze and smoke more.

Heres what Alaskans do in the summer: catch fish. They freeze it, can it, smoke it, dry it. And now, because it is processed super-fast, often right at sea, and then transported immediately, high quality Alaska Seafood is readily available in supermarkets everywhere. Its easy to eat heart-healthy Alaska Seafood year-round. Look for popular Alaska Seafood products fresh, frozen, canned or in shelf-stable pouches.

The recipes meet the heart healthy criteria so important to nutritionists: good source of healthy fats (including the super-healthy omega-3 fatty acids), low in saturated and trans fats, and low to moderate in sodium. Serving suggestions include whole grains and plenty of colorful vegetables to round out the meal.

Perhaps best of all, the recipes are delicious!

In good health,

Linda Wild; MS, RD, LD

GULF OF ALASKA

PACIFIC OCEAN

Ketchikan

Fairbanks

Seward

Cordova

Aleutian Islands

Dutch Harbor

Nome

Kotzebue

Homer

BERING SEA

Unalaska

Anchorage

Sitka

Juneau

Kodiak Island

Dillingham

Bethel

Barrow

BRISTOL BAY

Alaska Map

RecipesAlaska SalmonAlaska Salmon with Mango Salsa and Vegetables .......................................................................... 5

Alaska Smoked Salmon, Quinoa and Asparagus Salad ................................................................... 6

Alaska Salmon and White Bean Salad .......................................................................................... 8

Thai Coconut Alaska Salmon Chowder .......................................................................................10

Parmesan Alaska Salmon Delight ............................................................................................... 13

Alaska Canned Salmon Spinach Balls ......................................................................................... 14

Mango Nectarine Alaska Salmon .............................................................................................. 16

Jammin Alaska Salmon ............................................................................................................ 18

Not-So-Secret Grilled Alaska Salmon .......................................................................................... 19

Baked Alaska Salmon with Mustard Sauce ................................................................................. 20

Alaska Halibut and Other Alaska Whitefish Varieties - Cod, Pollock, Rockfish, Sole & Black CodSpicy Alaska Halibut Tacos ........................................................................................................ 22

Best Alaska Halibut Enchiladas .................................................................................................. 24

Curried Alaska Black Cod .......................................................................................................... 26

Alaska Fish Fajitas .................................................................................................................... 28

Cosmopolitan Alaska Cod in Savory Tomato and Onion Sauce ..................................................... 30

Baked Alaska Fish Sticks ........................................................................................................... 32

Favorite Baked Alaska Halibut ................................................................................................... 34

Alaska Halibut Chowder ............................................................................................................ 36

Shellfish: Shrimp, Clams, Oysters, Scallops, CrabBlue Cheese Alaska Crab Melt or Dip ......................................................................................... 38

Hot Alaska Crab and Spinach Dip .............................................................................................. 40

Savory Alaska Littleneck Clams ................................................................................................. 42

Mediterranean-Style Alaska Shrimp............................................................................................ 44

Baked Alaska Shrimp with Hot Garlic Sauce ............................................................................... 46

Quick and Easy Alaska Scallops ................................................................................................. 48

Alaska Shrimp with Rice Noodles and Snow Peas ....................................................................... 50

The 2006 and 2007 cookbooks and tips on preparing Alaska seafood are available on the ASMI website: www.alaskaseafood.org. Click on the Recipes & Tips tab, then on Heart Healthy Recipes in the More Information section.

Special thanks to the Alaska dietitians who contributed recipes to the project.Recipes analyzed with ESHA Research, Inc. Food Processor version 8.9. Linda Wild, MS RD LD of Juneau coordinated the project for ASMI and served as editor.

www.alaskaseafood.org

King (Chinook)Sockeye (Red)Coho (Silver)Keta (Chum)Pink

230210140150150

2627232625

13114.554.5

32110.5

6065606585

8585559565

1700120011008001300

*****

***++

++

***+***+

HalibutCodPollockRockfishSoleBlack CodSurimi SeafoodBlack Cod (Smoked)

140100110121120250100257

2623232424171517.6

31121.519.6120.1

0000.50404.2

70901157710572140737

4045954465633064

50030050040050018004001800

Calories Protein (G) Fat (G) Saturated Fat (G) Sodium (MG) Cholesterol (MG) Omega-3 (MG)ALASKA SALMON

King CrabSnow CrabDungeness CrabPacific OystersShrimp

10014011016399

19192218.920.9

1.5614.61.1

01010.3

1060320380212224

559575100195

4005004001400300

ALASKA SHELLFISH

Sockeye (Red)Pink

166136

2323

75

21

360399

4482

14001100

ALASKA CANNED SALMON

ALASKA WHITEFISH

* = Values from USDA National Nutrient Database (www.nal.usda.gov), release 17, August 2004. Values for 100GM edible portion cooked dry heat.+ = Values from USDA National Nutrient Database (www.nal.usda.gov), release 19, August 2006. Values for 100GM edible portion cooked dry heat.

Sources:

2007 ASMI

Alaska Salmon with Mango Salsa and Vegetables Submitted by Carol Treat

This recipe is very fast and easy to put together, perfect for busy week night dinners.

Ingredients:1 medium Alaska Salmon or Halibut fillet, about 2 pounds1 teaspoon salt-free seasoning blend1 bag (16 ounces) frozen mixed vegetables, any type1 cup mango salsa or your own favoriteCooking spray

Preparation:1. Spray a 10-inch non-stick pan or Dutch oven with cooking spray.2. Cut fish into 1-inch pieces and arrange on bottom of pan. Sprinkle salt-free seasoning

blend evenly over fish.3. Cover fish with frozen vegetables. Spread the salsa evenly over the top.4. Cook over medium heat, covered, for 15-20 minutes, until fish is opaque and flakes

easily with a fork.

Delicious served over brown rice or egg noodles.

Yield: 6 servings

Nutrients per serving: calories 333, protein 36 gm, total fat 14 gm, sat fat 2 gm, omega-3 fatty acids 2 gm, cholesterol 109 mg, carbohydrate 13 gm, fiber 2 gm, sodium 244 mg.

Carol Treat, RD, CDE, has two passions. She spends the summer months fishing to stock her freezer. When she takes off her rubber boots, she works with the Alaska Area Diabetes Program at the Alaska Native Medical Center in Anchorage.

Alaska Smoked Salmon, Quinoa & Asparagus Salad Submitted by Janelle Gomez

Quinoa has been called the mother of all grains because of its rich nutrient profile. This ancient grain was used by the Aztecs of South America over 6000 years ago, and is enjoying a comeback today. It is rich in protein, fiber and minerals, and is gluten-free.

Ingredients:2 cups (about 8 ounces) Alaska Smoked Salmon1 cup quinoaPinch of salt cup sliced almonds, toasted1 tablespoon olive oil2 cups fresh asparagus, cut into -inch slices1 cup green onions, white and green parts, choppedVinaigrette:3 tablespoons white wine vinegar1 tablespoon Dijon mustard1 tablespoon lemon zestBlack pepper and salt to taste1 head Bibb lettuce, washed, patted dry and leaves separated

Preparation:1. Put quinoa in a sieve and rinse under cold running water. Drain. Bring 2 cups water to a

boil in a medium saucepan. Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer for 15-20 minutes on low heat until quinoa is tender and all the liquid has been absorbed. Uncover, fluff with a fork, and let cool.

2. Toast the almonds in a small dry skillet over low heat for 3-5 minutes, stirring frequently, until lightly browned and fragrant. Set aside to cool.

3. Saut asparagus and green onions in olive oil over medium-high heat until tender-crisp, about 4-5 minutes.

4. For the vinaigrette: whisk vinegar, mustard, lemon zest, pepper and salt in a large serving bowl. Add the quinoa and toss with two forks to combine.

5. Gently separate smoked salmon into small pieces. Add salmon, asparagus and onion to quinoa mixture. Toss well, taste and adjust seasonings, adding more vinegar if desired.

6. Add toasted almonds just before serving.7. Serve at room temperature in Bibb lettuce cups.

Yield: 6 servings

Nutrients per serving: calories 358; protein 22 gm, total fat 19.5 gm; sat fat 3.5 gm; cholesterol 40.5 gm; sodium 381 mg.

Janelle Gomez works in Anchorage as a WIC (Women, Infants, Children) and Community Nutritionist.

Alaska Salmon and White Bean Salad Submitted by Nancy Duhaime

This salad is best served the same day it is made, as the cucumbers lose water if allowed to stand overnight. However, we found that any leftovers taste great the next day!

Ingredients:1 7.5-ounce can Alaska Salmon, preferably Sockeye cup cucumber (1 whole medium), peeled and chopped cup zucchini (1 whole medium), chopped cup fresh parsley, chopped cup red onion, thinly sliced cup sweet red pepper, chopped1 tablespoon fresh lemon juice1 tablespoon balsamic vinegar2 teaspoons extra-virgin olive oil2 teaspoons lemon-pepper seasoning (salt-free) teaspoon ground coriander teaspoon dill weed teaspoon black pepper1 15-ounce can cannellini beans, drainedRomaine lettuce leavesKalamata olives, sliced, for garnish, optional

Preparation:1. Combine all ingredients except lettuce and olives in medium mixing bowl. Toss gently to

coat evenly.2. Divide mixture evenly among 4 plates, atop a romaine lettuce leaf. Garnish with sliced

Kalamata olives, if desired.

Yield: 4 generous servings as a main dish salad

Nutrients per serving: calories 233; protein 17 gm; total fat 8.5 gm; sat fat 2 gm; cholesterol 34 mg; carbohydrates 23 gm; fiber 7 gm; sodium 267 mg.

For those paying closer attention to sodium, we found a brand of canned sockeye salmon in the local supermarket that has no added salt, which would decrease the sodium per serving to closer to 200 mg.

Nancy Duhaime is an East Coast transplant who, as she puts it, moved to Alaska just for the halibut. She works at Bartlett Regional Hospital in Juneau and teaches yoga in her spare time, when not serving as a 5-star member of our recipe testing panel.

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Thai Coconut Alaska Salmon ChowderSubmitted by Janelle Gomez

Ingredients:1 pounds Alaska Salmon fillets Thai seasoning mix (available in Asian food section of most supermarkets)1 tablespoon plus 2 teaspoons olive oil3 - 4 cloves fresh garlic, finely chopped1 cup yellow onion, chopped4 cups fish stock or reduced sodium vegetable or chicken broth3 cups Yukon Gold potatoes, chopped into bite-sized pieces2 cups carrots, Alaska-grown if available, chopped into bite-sized pieces1 14-ounce can light coconut milk2 cups chopped fresh spinach, or 1 cup frozen spinach (thawed)

Preparation:1. Preheat broiler, low setting. Season the salmon with 2 tablespoons of packaged Thai

seasoning mix. Drizzle with 2 teaspoons olive oil and place under broiler on low. Check for doneness after 15-20 minutes (flakes easily with a fork). If no low setting is available, adjust broiler rack to lowest position; if only one position available, begin testing for doneness after 7 minutes.

2. While salmon is broiling: In a large soup stock pot, over medium heat, saut the garlic and onion in 1 tablespoon olive oil until soft.

3. Add the broth or stock, potatoes and carrots. Cook over medium heat until the potatoes and carrots are soft when pierced with a fork, about 15 minutes.

4. Add the coconut milk and broiled, flaked salmon. Use 2 forks to flake salmon. Skin should easily separate when fish is cooked to doneness. If fresh salmon is not available, use frozen or canned sockeye salmon.

5. Season to taste with additional Thai seasoning, if desired. Heat to just below a simmer.6. Just before serving, stir in the chopped spinach, heating just until the spinach wilts (or is

hot, if using frozen spinach).

Yield: Makes 10-12 cups of hearty soup, to serve 8

Nutrients per serving: calories 234; protein 15.5 gm; total fat 9.7 gm; sat fat 3.6 gm; omega-3 fatty acids 0.7 gm; cholesterol 28 mg; carbohydrate 19 gm; fiber 2 gm; sodium 370 mg.

Note from Janelle: This is my favorite soup, great on a cold Alaskan day! I serve it with warm bread and a green salad.

Pad Thai dry seasoning mix is available in local chain supermarkets. Works great! If Thai seasoning mix is not available, Janelle uses a mixture of coarse salt, black pepper and a hint of cayenne pepper.

Parmesan Alaska Salmon DelightSubmitted by Linda Wild

Ingredients:6 Alaska Salmon steaks or fillets, thawed if frozen; about 6 ounces each cup prepared low fat or fat-free Italian salad dressing*1 teaspoon dried minced garlic cup freshly grated Parmesan cheese

Preparation:1. Marinate salmon in Italian dressing 1-2 hours, refrigerated. 2. Preheat oven to 400F.3. Transfer salmon to a 9 x 13-inch baking pan lightly coated with cooking spray.4. Lightly sprinkle each fillet or steak with minced garlic and Parmesan cheese, spreading

evenly over fish.5. Bake until done, about 10 minutes, or until fish flakes easily with a fork.

Yield: 6 (6 ounce) servings

Nutrients per serving: calories 304; protein 38 gm; total fat 15 gm; sat fat 3 gm; omega-3 fatty acids 2.1 gm; cholesterol 79 mg; carbohydrate 0 mg; fiber 0 gm; sodium 303 mg.

* Read the label: bottled Italian salad dressings vary widely in sodium content, depending on the brand.

This recipe is one of the Alaska seafood mainstays served at Bartlett Regional Hospital in Juneau. The preparation is so quick and easy that its also a weeknight staple at my house! My 2-year-old granddaughter likes it with curly egg noodles and broccoli. It works equally well with halibut, fresh or frozen.

Linda Wild, married to a lifelong Alaskan and shellfish farmer, consumes her fair share of seafood. She works as the clinical nutrition manager at Bartlett Regional Hospital in Juneau.

Alaska Canned Salmon Spinach BallsSubmitted by Linda Wild

Ingredients:1 package (10 ounces) frozen chopped spinach1 15-ounce can Alaska Sockeye (Red) Salmon, drained1 cups whole grain breadcrumbs or panko (Japanese style breading) cup finely chopped yellow onion3 large eggs, beaten slightly2 tablespoons salted butter, melted cup freshly grated Parmesan cheese1 teaspoon reduced sodium soy sauce1 teaspoon ground coriander teaspoon garlic powder or 1 teaspoon garlic flakes teaspoon dried thyme 1/8 teaspoon ground black pepper

Preparation:1. Preheat oven to 325F. Lightly grease a baking sheet.2. Cook spinach according to package directions and drain well, pressing to remove excess

moisture.3. In a large mixing bowl, combine spinach with remaining ingredients and mix thoroughly

(I find it easiest to mix with my hands). Shape mixture into 1-inch balls, rolling between hands.

4. Place balls 1 inch apart on baking sheet, and bake for 20-25 minutes.

Balls may be formed in advance and frozen unbaked, wrapped well first in plastic wrap, then foil. When ready to use, thaw for 10-15 minutes and bake as directed.

Yield: Approximately 56 one-inch balls, enough to serve 8 as a hearty appetizer

Nutrients per serving: calories 242; protein 17 gm; total fat 12 gm; sat fat 4 gm; omega-3 fatty acids 0.1 gm; cholesterol 123 mg; carbohydrate 16 gm; fiber 1 gm; sodium 503 mg.

Note from Linda: I like to serve these with a variety of dipping sauces, but here are two of my favorites:

Sesame Ginger SauceWhisk together the following: cup soy sauce1 tablespoon brown rice vinegar1 tablespoon grated fresh ginger root1 clove garlic, very finely chopped1 teaspoon toasted sesame oil1 teaspoon maple syrup or honey1 teaspoon Chinese five-spice powder - teaspoon hot pepper oil

Peanut Sauce cup peanut butter cup coconut milk2 teaspoons soy sauce cup frozen orange juice concentrate2 teaspoons fresh lime juice2 teaspoons honey4 scallions, thinly sliced (white parts only)1 teaspoon freshly grated ginger root1/8 teaspoon cayenne pepper

In a medium saucepan, whisk peanut butter and coconut milk until smooth. Add remaining ingredients; mix well. Heat gently to a simmer; remove from heat and serve.

Mango Nectarine Alaska SalmonRecipe created by Carol Evans; submitted by Shelley Wallace

Ingredients:1 whole Alaska Salmon, filleted (yield about 3 pounds fish) cup sweet green pepper, diced cup yellow onion, diced1 medium tomato, diced, seeds and membrane removed3 tablespoons plus 1 cups water cup honey3 tablespoons tomato paste2 teaspoons corn starch1 teaspoon salt1 tablespoon white wine, optionalPinch of red pepper flakes, to taste1 mango, diced2 nectarines, diced2 avocados, diced Preparation:1. Preheat oven to 350F.2. Healthy saut onion, green pepper and tomato in 3 tablespoons water over medium

heat in a large skillet until vegetables are softened, about 5 minutes. Stir frequently while cooking.

3. Mix remaining water, honey, tomato paste, cornstarch, salt, wine and red pepper flakes in a medium bowl until cornstarch has dissolved. Add mixture to sauted vegetables, and cook over medium heat, stirring, until sauce is slightly thickened.

4. Remove mixture from heat and gently stir in the diced mango, nectarines and avocado.5. Place salmon fillets side by side, skin side down, in a 9 x 13-inch baking dish lightly coated

with cooking spray. Pour sauce over salmon and bake for about 30 minutes, depending on size of fish, until fish flakes easily with a fork.

Yield: Serves 8; approximately 6 ounces salmon per serving


This was the winning recipe in a 5-A-Day Cook-Off contest. It was developed by Carol Evans of Dillingham, Alaska and is used with her permission. A creative cook, Carol tinkered with a recipe originally passed on from her sister. Its fantastic with a salad and hunks of crusty bread.

Carol Evans was born and raised in the Bristol Bay region of Alaska and has fished commercially for forty years.

Shelley Wallace is a registered dietitian and is the Director of Health Education at Bristol Bay Area Health Corporation.

The following methods of cooking Alaska Salmon are so simple they hardly qualify as recipes. Alaska seafood is so good on its own that many Alaskans (and their visitors) have found that using just a few ingredients is all it takes for an absolutely superb meal. Some coleslaw, some blueberry pie, could we ask for more?

Jammin Alaska SalmonSubmitted by Cindy Salmon

Ingredients:1 Alaska Salmon fillet Olive oilSeveral cloves of garlic, crushed1 barbeque grill

Preparation:Brush salmon fillet with olive oil. Press on lots of garlic.Grill over medium coals, skin side down, covered, until fish flakes easily with a fork, about 7-10 minutes for each inch of thickness. Do not turn fish over while cooking.

Cindy Salmon (yes, thats her real name), a dietitian and fitness trainer in Fairbanks, submitted what is arguably the simplest salmon recipe around, and her familys all-time favorite. Cindys business is called Jammin Salmon, so thats now the name of the recipe.

Not-so-Secret Grilled Alaska SalmonSubmitted by Susan Hennon

Ingredients:Melt one part butter or margarine. Stir in four parts brown sugar. Blend together well. Add as much or as little fresh lemon juice as you like. Variations: add a dash of Worcestershire or soy sauce, substitute lime juice for the lemon juice, add a sodium-free herb blend or some crushed garlicyou get the idea.

Preparation:Grill Alaska Salmon or Alaska Halibut fillets (thawed if frozen) over medium coals. Start cooking the fish with the skin side up; when halfway through the cooking process, after about 7 to 10 minutes, depending on the size of the fish, turn fish over. After turning fish over, brush on the sauce with a pastry brush. The sauce will form a beautiful glaze. Fillets about 1 inches thick need a total cooking time of 15-20 minutes.

Thanks to Susan Hennon for remembering this delicious Alaska classic! She suggested a recipe (with several local variations) used in salmon bakes around Southeast Alaska. Many years ago the Juneau Empire published the secret sauce recipe of Bill Leighty and Nancy Waterman (former owners of the Gold Creek Salmon Bake in Juneau) so weve included it here, with Nancys permission.

Susan Hennon has lived in Juneau for over 20 years. She is currently the Coordinator of the SouthEast Alaska Regional Health Consortium (SEARHC) Women, Infants, Children Program. An accomplished cook, she still goes back to this basic recipe time and time again.

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Baked Alaska Salmon with Mustard SauceSubmitted by Linda Wild

Ingredients:For mustard sauce:6 tablespoons cider vinegar3 tablespoons honey3 tablespoons Dijon-style mustard2 teaspoons corn starch3 tablespoons orange juice1 green onion, sliced diagonally into -inch pieces

6 Alaska Salmon steaks, 5-6 ounces each cup olive oil cup dry bread crumbs1 teaspoon paprika1 teaspoon salt

Preparation:1. Preheat oven to 450F. Lightly grease a baking sheet.2. To prepare mustard sauce: combine vinegar, honey and mustard in small saucepan. Blend

in corn starch. Cook, stirring, over medium heat until mixture just boils and thickens. Remove from heat. Blend in orange juice and green onions. Keep warm until use.

3. Brush salmon steaks on both sides with olive oil, using a pastry brush. Combine bread crumbs, paprika and salt on a plate, and coat salmon steaks evenly with mixture.

4. Place salmon steaks on baking sheet, and bake until fish flakes easily when tested with a fork, about 10 minutes. Serve hot with 2 tablespoons of mustard sauce spooned over each steak.

Yield: 6 servings


This recipe is a popular feature on the menu at Bartlett Regional Hospital in Juneau. Its a colorful meal when served with a green vegetable and perhaps brown rice.

Spicy Alaska Halibut TacosSubmitted by Bette Seaman

Ingredients:2 pounds Alaska Halibut fillets (or Alaska Cod, Pollock, or Sole, fresh or frozen)1 tablespoon olive oil1 teaspoon Spicy Denali Alaska Halibut Seasoning Mix (recipe below) teaspoon chili powder, to taste8 corn or flour tortillas

Your favorite taco condiments: shredded lettuce chopped tomato, red or green peppers, chopped onions, refried beans, salsa, guacamole, jalapeos.Lime wedges

Preparation:1. Preheat oven to 400 F.2. Cut fish into 1-inch cubes. In a baking dish, toss halibut with 1 tablespoon oil until

well-coated. If fish is frozen, it only needs to be defrosted enough to cut into chunks before cooking. Cooking may take a minute or two longer if it is still frozen, but be careful not to overcook.

3. Spread fish out into a single layer and sprinkle well with seasoning mix and chili powder to taste.

4. Bake for approximately 10 minutes, or until fish is just opaque.5. Serve in warmed tortillas with an array of condiments. Offer lime wedges to squeeze over

the filled tacos.

Yield: 8 tacos

Nutrients per serving (fish with seasonings only): calories 124, protein 23 gm, fat 3 gm, sat fat 1 gm, omega-3 fatty acids 1 gm, cholesterol 82 mg, sodium 128 mg.

The recipe for Spicy Denali Alaska Halibut Seasoning Mix can be found on the Alaska Seafood Marketing Institute website. Bette makes a batch of this seasoning at the beginning of each fishing season so she has it on hand all summer. She likes to make this recipe with frozen fish or fish that has been previously frozen. The recipe testers loved it made with halibut cheeks!

Spicy Denali Alaska Halibut Seasoning Mix~

Ingredients:1 tablespoon paprika1 teaspoons EACH dried oregano and dried thyme1 teaspoon EACH onion powder, garlic powder, salt and pepper teaspoon cayenne pepper

Preparation: Combine all ingredients, mixing well, and stored in a tightly covered glass jar away from heat and light.

Bette Seaman spent 20 years living in Anchorage before escaping to Homer in 2000. She has been experimenting with Alaska seafood recipes ever since moving to the land of plenty. Bette works for Chugachmiut, a tribal organization, managing the diabetes prevention grant and providing clinical services to the communities of Seward, Port Graham, Nanwalek, Tatitlek, Chenega Bay and Cordova.

Best Alaska Halibut EnchiladasSubmitted by Carrie King

My mom would combine my familys love of Mexican food with halibut to encourage us to eat healthy Alaskan foods. I continue to make and enjoy this recipe today. Carrie King.

Ingredients:1 pound Alaska Halibut (or other Alaska Whitefish), fresh or frozen; or 2 cups cooked fish1 teaspoon lemon pepper seasoning2 teaspoons olive oil cup yellow onion (1 medium) chopped1 green pepper, chopped2 cloves garlic, finely chopped

Enchilada sauce:1 teaspoon olive oil2 cups tomato sauce2 cups diced canned tomatoes1 can (4 ounces) green chilies, drained and chopped1 medium jalapeo pepper, seeded and finely chopped teaspoon dried oregano teaspoon dried basil teaspoon cayenne pepper

1 15-ounce can black beans, no added salt, drained1 cup salsa (look for lower sodium brands)12 ounces low fat sour cream1 cup low fat cheddar cheese, shredded8 whole wheat flour tortillas cup parsley or cilantro, chopped

Preparation:1. Preheat oven to 350 F.2. Poach raw fish by bringing 2 inches of water to boil in saut pan large enough to hold fish.

Add 1 teaspoon lemon pepper seasoning to poaching water, then carefully slide fish into water. Simmer until fish turns from translucent to opaque at its thickest part, approximately 5 minutes. When done, remove fish from poaching water, drain, then flake with a fork.

3. Saut the onion, green pepper and garlic in the olive oil in a large saut pan for 3 minutes, until still tender-crisp.

4. Mix the enchilada sauce ingredients in a medium bowl. Reserving cup sauce for the topping, add the enchilada sauce, black beans, salsa and sour cream to the sauted vegetables, and stir well to combine. Stir over low heat until heated through. Add the cooked halibut and mix well.

5. Divide the halibut/sauce mixture evenly among 8 tortillas, roll up and arrange in a 9x13-inch baking dish.

6. Drizzle reserved enchilada sauce over the filled tortillas. Sprinkle evenly with shredded cheese.

7. Bake until heated through and the cheese has melted, about 20 minutes. Just before serving, sprinkle with parsley or cilantro.

Note: The price of convenience is added sodium! To keep the salt content within our guidelines, we made our own easy enchilada sauce, as the canned varieties are high in sodium. The homemade version tastes great! We found that tortillas varied quite a bit in sodium content as well.

Yield: 8 enchiladas

Nutrients per serving: Calories 376, protein 27 gm, total fat 13 gm, sat fat 4 gm, cholesterol 63 mg, carbohydrate 36 gm, fiber 6 gm, sodium 544 mg.

Carrie King was born in Anchorage and raised in Sitka. She delights in contributing to the health of Alaskans through her position as assistant professor of nutrition and dietetic internship coordinator at the University of Alaska Anchorage.

Curried Alaska Black CodSubmitted by Janelle Gomez

Ingredients:1 pounds Alaska Black Cod fillets 2 teaspoons olive oil1 large carrot, peeled and cut into matchsticks1 medium zucchini, cut into matchsticks cup green onions, white and green parts, chopped2 garlic cloves, minced cup dry white wine or vegetable broth, low sodium3 tablespoons tomato paste1 teaspoon garam masala* powder6 ounces light coconut milk

Preparation:1. Saut the carrots, zucchini and onions in olive oil for 2 or 3 minutes in a 12-inch skillet

over medium-high heat, then add garlic and saut until fragrant. Remove vegetables to a covered bowl to keep warm.

2. Add white wine or vegetable stock, tomato paste and garam masala to the skillet and bring to a boil over medium heat, then lower heat to a simmer.

3. Add the coconut milk, stir to combine, and bring back to a simmer.4. Place black cod fillets in the sauce, spoon sauce over, then cook, covered, over medium-

low heat for 4-6 minutes, depending on thickness. Turn fillets over with tongs, replace lid, and cook an additional 4-6 minutes until fish is just opaque. Just before fish is done, add the vegetables in to meld flavors.

5. To serve, spoon a little sauce on each plate. Top with fish, then vegetables, then more sauce.

Serve with brown rice.

Yield: 6 servings

Nutrients per serving: calories 299, protein 17 gm, total fat 21 gm, sat fat 5 gm, omega -3 fatty acids 2 gm, cholesterol 56 mg, carbohydrate 7 gm, fiber 2 gm, sodium 190 mg.

*Garam masala is a blend of ground spices common in the Indian cuisine and is available in most grocery stores. As with curries, there are many variations, but most use a mixture of cin-namon, cumin, cloves, nutmeg and cardamom. The blend may also include black pepper, co-riander, ginger or other spices. Garam masala is often added at the end of cooking to retain its aroma.

Janelle Gomez was introduced to garam masala when she cooked for the U.S. Olympic speed-skating team during the 2002 Winter Olympics in Utah. Cooking with the fragrant spice brings back a delicious rush of memories! The sultry, subtly sweet spice undertone is perfect with the tropical taste of coconut milk great for this delicate fish.

Alaska Fish FajitasSubmitted by Bette Seaman

This recipe is a wonderful way to serve leftover fish, although the recipe testers found it superb made with poached halibut cheeks.

Ingredients:2 cups cooked Alaska Whitefish Halibut, Cod, Rockfish, Pollock, Sole or Salmon2 tablespoons olive oil2 large yellow onions2 sweet bell peppers of any color2 cloves garlic, chopped teaspoon red pepper chili flakes, or to tasteBlack pepper to taste6 flour tortillas

Condiments as desired: plain yogurt or low fat sour cream, guacamole, salsa, cheddar cheese, chopped tomatoesLime wedges

Preparation:1. Thinly slice the onions lengthwise. Cut peppers in half lengthwise, then into slices.2. Saut onions, peppers and garlic in the olive oil over medium-high heat just until

tender-crisp, about 5 minutes. 3. Sprinkle vegetable mixture with the red pepper flakes and black pepper. Gently separate

fish with a fork and add to vegetables, stirring well to combine.4. Serve on warmed tortillas with a selection of your favorite sides and a wedge of lime.

Yield: 6 servings

Nutrients per serving (excluding condiments): calories 329, protein 21 gm, total fat 13 gm, sat fat 2 gm, omega-3 fatty acids 1 gm, cholesterol 47 mg, carbohydrate 32 gm, fiber 3 gm, sodium 350 mg.

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Cosmopolitan Alaska Cod in Savory Tomato and Onion Sauce Submitted by Josie Wooding

Josie discovered this recipe on travels to Norway, but it is similar to the Spanish and Portuguese dish called bacalao, which uses dried, salted cod a favorite Lenten dish in Josies native Philippines. Josies own version is a delicious combination of these traditions.

Ingredients:6 pieces fresh Alaska Cod (or other Alaska Whitefish), about 4 ounces each1 tablespoon olive oil3 cups yellow onions (2 large), sliced3 teaspoons fresh garlic, finely chopped2 cans (14.5 ounces each) reduced sodium diced tomatoes, with juices teaspoon dried thyme1 teaspoon Italian seasoningPinch of hot pepper flakesSalt and pepper to tasteChopped fresh parsley, for garnish

Preparation:1. Heat oil in a large non-stick skillet. Add onions and garlic. Saut over medium heat until

onions are transparent, about 5-7 minutes. 2. Add tomatoes and seasonings. Boil gently until sauce is thickened, about 7 minutes.3. Pat fish dry and add pieces to the skillet. Carefully spoon sauce over the fish. Cover. Cook

for about 5 minutes, until fish is just cooked through and flakes easily with a fork.4. Sprinkle with parsley just before serving.

Serve with brown rice pilaf, or mashed or boiled potatoes.

Yield: 6 servings

Nutrients per serving: calories 165, protein 22 gm, total fat 3 gm, sat fat 0.5 gm, cholesterol 42 mg, carbohydrate 10 gm, fiber 2 gm, sodium 346 mg.

Josie Wooding, an Alaskan since 1970, lives in Fairbanks, where she teaches a nutrition class at the University of Alaska Fairbanks and serves as a program reviewer for Alaskas Child Nutrition Program. In addition to cooking, her passions are grandchildren, gardening, travel, and volunteering.

Baked Alaska Fish SticksSubmitted by Linda Wild

Ingredients:1 pound boneless, skinless Alaska Cod or Alaska Rockfish fillets1 large egg white cup nonfat milk1 cup dry bread crumbs1 teaspoon black pepper, or to taste1 teaspoon dried parsley teaspoon paprika teaspoon minced garlic flakes fresh lemon, cut into wedgesOptional: cup freshly grated Parmesan cheese

Preparation:1. Preheat oven to 450F.2. Cut the fish into stick-shaped pieces, approximately -inch wide by 3-4 inches long,

depending on size of fillet. Make them as equal in size as possible.3. Combine the egg white and milk in a small, shallow bowl and whisk with a wire whisk

until foamy.4. Mix breadcrumbs, pepper, parsley, paprika and garlic on a dinner plate.5. Dip each fish stick first into the egg mixture, then into the crumb mixture to coat, and then

place fish on a cookie sheet lightly coated with cooking spray. A pizza stone works great!6. When all the fish is ready, evenly sprinkle the Parmesan cheese over fish, if using. Squeeze

lemon juice evenly over fish.7. Place prepared fish on center rack of oven and bake for 20 minutes, or until fish flakes

easily with a fork.

Yield: Serves 4

Nutrients per serving: (without optional Parmesan cheese) calories 214; protein 26 gm; total fat 2 gm; sat fat

Favorite Baked Alaska HalibutSubmitted by Carol Treat

Ingredients:Alaska Halibut to fill one layer of a 9x9-inch baking dish, about 2 pounds. Halibut should be about 1 to 2 inches thick2 medium yellow or white onions, thinly sliced horizontally

Topping: cup fat-free mayonnaise cup fat-free sour cream1 - 2 tablespoons prepared horseradish cup freshly grated Parmesan cheese

Paprika to taste Preparation:1. Preheat oven to 400F. Lightly spray baking dish with cooking spray.2. Arrange sliced onions evenly on bottom of baking dish. Place halibut on top of onions.3. In a small bowl, combing topping ingredients and spread over halibut. Sprinkle with a little

paprika.4. Bake for 30 minutes, until fish flakes easily with a fork. May need more baking time for

thicker fillets. Yield: 6 servings

Note: for more flavor, mix the night before and refrigerate.


Editors note: Im so glad Carol submitted this! I suspect that every seafood cook in the entire state of Alaska makes some variation of this Alaska Whitefish classic. It is flavorful and moist, and a great way to use frozen halibut. Excellent over pasta or rice, or served with a crusty whole grain bread. Colorful vegetables round out the meal. Carol suggests making enough to have leftovers for a truly outstanding sandwich the next day.

Alaska Halibut ChowderSubmitted by Jackie Chase

Ingredients:3 medium potatoes, cubed (about pound)Water to cover, about 4 cups2 slices bacon, finely diced OR 1 tablespoon olive oil (to reduce sodium and saturated fat)1 small yellow onion, chopped2 stalks celery, chopped2 tablespoons unsalted butter 2 tablespoons all-purpose flour teaspoon white pepper teaspoon Worcestershire sauce4 teaspoons reduced sodium chicken base1 pound Alaska Halibut fillet, cut into 1-inch chunks4 ounces evaporated 2% milkItalian seasoning, flaked

Preparation:1. Cook potatoes in water over medium-high heat, covered, until tender. Drain, reserving

cooking water.2. Saut bacon, onion, and celery over medium heat in a large kettle for 5 minutes or until

lightly browned.3. Add butter to onion mixture and stir until melted. Add flour, seasonings, and chicken base.

Stir until blended. Cook 5 minutes, stirring occasionally.4. Gradually add reserved water from cooking potatoes (and if necessary additional water, to

total 1 quart liquid) to mixture while stirring, and cook until thickened.5. Add halibut chunks and potatoes. Heat to 180F. Just before serving, add the milk.6. Garnish with a healthy pinch of flaked Italian seasoning.

Yield: 6 generous servings

Nutrients per serving: calories 299; protein 31.5 gm; total fat 9.5 gm, sat fat 3.4 gm; cholesterol 51 mg; carbohydrate 20 gm; fiber 1.5 gm; sodium 632 mg.

Note from Jackie: The original recipe serves a crowd of 50, as it is often served at community gatherings in the Bristol Bay region. This soup is delicious any time of year, since it can be made with fresh or frozen fish.

Jackie Chase is the Nutrition Care Director of Kanakanak Hospital in Dillingham, where she lives and works enjoying some of the most beautiful scenery in the world -- and eating the best seafood!

Blue Cheese Alaska Crab Melt or DipSubmitted by Linda Wild

Many people like to eat Alaska Shellfish the way Alaskans often do: cook and serve, simple and unadorned. Heres a recipe to use for a special get together.

Ingredients:3 ounces blue cheese, crumbled; about cup cup red onion, finely chopped3 garlic cloves, finely chopped cup fresh parsley, finely chopped2 tablespoons olive oil2 tablespoons red wine vinegar1 tablespoon fresh lime juice cup fat-free or low fat mayonnaise cup part-skim ricotta cheese1 cup shelled cooked Alaska Crab meat (King, Dungeness or Snow)Freshly ground black pepper12 slices bread, preferably whole grain12 slices sharp cheddar cheese, optional

Preparation:1. Combine all ingredients except the bread slices and optional sliced cheese in a medium

bowl and mix thoroughly. 2. Divide mixture among the 12 slices of bread, topping with cheese slices, if using. 3. Toast bread in oven or toaster oven until mixture is hot and bubbly and bread is lightly

toasted on the bottom.

Yield: 3 cups spread, to make 12 open-faced sandwiches with cup spread on each

Nutrients per serving: calories 151; protein 12 gm; total fat 9.6 gm; sat fat 4 gm; cholesterol 40 mg; sodium 457 mg.

Note from Linda: My family has for years made a favorite dip using most of the above ingredients. When we recently had some leftover dip from a wedding and lots of crab after a successful outing to check the pots, I hit upon the idea of combining the dip with the crab. A little tinkering, andyum! This spread also makes a great dip, served with tortilla chips.

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Hot Alaska Crab and Spinach Dip Submitted by Josie Wooding

This dip is also excellent made with smoked salmon. We analyzed the recipe with canned crab meat, so the sodium content would be lower with home-cooked crab.

Ingredients:1 cup Alaska Crab meat (1 medium Alaska Dungeness Crab)1 tablespoon olive oil, OR 1 tablespoon EACH butter and olive oil cup finely chopped yellow or red onion3 cloves minced fresh garlic1 tablespoon all-purpose flour1 cup nonfat milk2 packages (10 ounces each) frozen chopped spinach, thawed and well-drained (press down with your hands in a colander or wire sieve)1 can (8 ounces) water chestnuts, drained and chopped1 cup shredded low fat sharp cheddar cheese1 package (1 ounce) dry vegetable soup/dip mix, low sodium cup light mayonnaise cup Parmesan cheese, gratedCayenne pepper or paprika for garnish, if desired

Preparation:1. Preheat oven to 425 F.2. Heat olive oil over medium heat in 2-quart saucepan. Add onions and garlic and saut until

lightly browned.3. Stir in flour with wire whisk and cook for 1 minute. Slowly add milk, stirring constantly

until mixture comes to a boil. Remove from heat, and gently stir in spinach, water chestnuts, cheddar cheese, crab, vegetable soup mix and mayonnaise.

4. Spoon mixture into a shallow casserole dish. Sprinkle with Parmesan cheese and optional cayenne or paprika. Bake until cheese is melted, about 10-15 minutes.

5. Serve warm with crackers, thinly sliced Italian or French bread, or bagel chips.

Yield: 12 servings, as an appetizer

Nutrients per serving: Calories 129, protein 11 gm, total fat 6 gm, sat fat 1 gm, cholesterol 20 gm, carbohydrate 10 gm, fiber 3 gm, sodium 359 mg.

Savory Alaska Littleneck Clams Submitted by Bette Seaman

Ingredients:2 3 pounds Alaska Littleneck Clams

Broth:1 tablespoons olive oil3 green onions, chopped4 cloves garlic, peeled and chopped teaspoon red pepper flakes cup white wine or low sodium vegetable broth cup water

Black pepper, freshly ground, to taste2 tablespoons fresh parsley, choppedParmesan cheese, freshly grated (optional)

Preparation:1. Thoroughly scrub clams under cold running water to remove any sand. Set aside.2. In a large cooking pot, heat the olive oil over medium-high heat. Add green onion, garlic

and red pepper flakes and saut for 2-3 minutes.3. Add white wine or broth, water and clams. Cover and simmer until clams are open, 5-10

minutes.4. Spoon into shallow bowls. Sprinkle with black pepper, parsley and optional Parmesan

cheese. 5. Serve with crusty whole wheat Italian bread for dipping.

Yield: 4 servings

Nutrients per serving: calories 243, protein 29 gm, total fat 7.5 gm, sat fat 1 gm, cholesterol 77 gm, carbohydrate 8 gm, sodium 131 mg.

Oyster-ghetti Variation: Linda Wild makes a very similar recipe that uses Alaska Oysters instead of Clams. Steam 18-24 Alaska Oysters, taking care to retain the juices in the shells. Remove meat from shells and set aside; add juices to broth mixture above. Make a paste with 2 tablespoons cornstarch and cup water; slowly add cornstarch paste to the broth mixture, stirring constantly until thickened. Add oysters. Serve over spaghetti, cooked according to package directions.

Mediterranean-style Alaska ShrimpSubmitted by Carol Treat

This shrimp dish is terrific served with hot garlic bread and a big green salad!

Ingredients: 1 pounds large Alaska Shrimp, peeled1 tablespoon olive oil medium yellow onion, chopped (about cup)2-3 cloves garlic, finely chopped1 medium jalapeo pepper, finely chopped2 cans (14.5 ounces each) diced tomatoes (look for lower sodium brands)1 teaspoon Italian herb seasoningBlack pepper, to taste cup water, if neededFreshly grated Parmesan cheese, for garnish (optional)Whole wheat spiral pasta, or your favorite

Preparation: 1. Cook pasta according to package directions.2. While pasta is cooking, saut onions, garlic and jalapeo in the olive oil in 12-inch saut

pan or Dutch oven until soft, about 5 minutes.3. Add tomatoes, Italian seasoning and black pepper and bring to a boil over medium-high

heat, then reduce heat to low.4. Add shrimp, and cook approximately 2 minutes, until shrimp are opaque. Add additional

water, if needed.5. Serve over whole wheat spiral pasta in shallow bowls, and garnish with optional

Parmesan cheese.

Yield: 6 servings

Nutrients per serving: Calories 214, protein 32 gm, total fat 5 gm, sat fat 1 gm, omega-3 fatty acids 1 gm, cholesterol 230 mg, carbohydrate 7 gm, fiber 1 gm, sodium 555 mg.

Note: To decrease sodium, use low sodium canned tomatoes.

Baked Alaska Shrimp with Hot Garlic Sauce Submitted by Josie Wooding

Ingredients: 1 - 2 pounds large Alaska Shrimp, butterfly cut (see directions below)

Marinade:2 tablespoons olive oil1 teaspoon fresh garlic (2-3 cloves), minced teaspoon dried rosemary teaspoon sea salt teaspoon ground black pepper3 cups Panko (Japanese-style breadcrumbs) available in the Asian section of supermarkets

Hot Garlic Sauce:1 teaspoon olive oil1 teaspoon fresh garlic, minced teaspoon dried hot pepper flakes2 tablespoons fresh lemon juice2 tablespoons balsamic vinegar teaspoon ground black pepper

4-6 cups fresh spinach leaves or mixed salad greens, rinsed and spun or patted dryFresh parsley, chopped, for garnish

Preparation:1. Preheat oven to 425 F. Line a baking sheet with parchment paper.2. Rinse butterfly-cut shrimp and pat dry. Combine marinade ingredients in a bowl large

enough to hold shrimp. Toss shrimp with marinade and let stand for about 15-30 minutes; then drain shrimp and discard marinade.

3. Place 1 cup of the panko in a large pie plate. Dip marinated, drained shrimp in panko, a few at a time, patting panko gently onto both sides of shrimp. As panko becomes wet, replace with fresh crumbs, so that each shrimp is coated with dry, fluffy crumbs.

4. Arrange shrimp in single layer on baking sheet.5. Bake shrimp on center rack for 7-10 minutes, or until just opaque.6. While shrimp are baking, prepare hot garlic sauce. Gently saut garlic in olive oil just until

fragrant and heated. Add pepper flakes, lemon juice, vinegar and pepper and cook for 1 minute. Remove from heat but keep warm.

7. Place a bed of fresh spinach or mixed salad greens on each of 6 plates and arrange baked shrimp on top. Drizzle sauce over shrimp and greens. Sprinkle with chopped parsley.

Yield: 6-8 servings


How to Butterfly Shrimp:1. Rinse shrimp. Remove shell, except for the tail portion.2. Insert a sharp knife or kitchen shears about of the way into the shrimp at the head end.3. Cut almost all the way through the flesh down the center of the shrimps back to the tail.4. Use your hands to open the flesh of the shrimp until it is flat.5. Remove the vein with a sharp knife.6. Rinse shrimp thoroughly under cold running water.

Quick and Easy Alaska ScallopsSubmitted by Marcia Anderson

Marcia fixes this simple recipe often for her family now, arent they lucky? The sauce is delicious brushed onto any type of Alaska Whitefish such as Cod, Halibut or Rockfish before baking.

Ingredients:2 pounds large Alaska Scallops, fresh or thawed from frozen3 tablespoons honey2 tablespoons brown sugar4 teaspoons soy sauce4 teaspoons flour1 or 2 garlic cloves, finely chopped (optional)

Preparation:1. Preheat oven to 375 F. Lightly spray a 9 x 13-inch baking dish with cooking spray.2. Combine honey, brown sugar, soy sauce, flour, and garlic, if using, in medium bowl and

mix well with wire whisk.3. If frozen, rinse scallops under running water to remove any ice crystals. Pat dry and add to

mixture. Toss until well-coated.4. Place scallops in baking dish in a single layer. Bake for 20 minutes, or until just opaque.5. Serve scallops over rice and top with a spoonful of sauce. Add a favorite vegetable and/or

salad to complete the meal.

Yield: Serves 6 (approximately 4 large scallops per serving)

Nutrients per serving: Calories 192, protein 26 gm, total fat 1 gm, cholesterol 50 mg, carbohydrate 18 gm, sodium 469 mg.

Marcia Anderson is an Alaska Native of Aleut and German descent, born on Kodiak Island and raised in a number of small villages. A lifelong subsistence and commercial fisherman, she works as a dietitian at the Alaska Native Health Campus. The mother of four strives to be a positive role model of health and wellness in her work and with her family. Marcia enjoys experimenting with foods, developing new sauces and flavor combinations for Alaska seafood.

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Alaska Shrimp with Rice Noodles and Snow PeasSubmitted by Linda Wild

Ingredients:1 pound Alaska Shrimp, medium, peeled8 ounces rice noodles1 tablespoon peanut oil2 teaspoons ginger root, peeled and minced3 cloves garlic, minced3 green onions, white and green parts, thinly sliced on the diagonal1 jalapeo pepper, seeded and chopped1 medium carrot, peeled and shredded1 10-ounce package frozen snow peas, thawed teaspoon hot sesame oil OR teaspoon EACH toasted sesame oil and hot chili oilSoy sauce to taste, optional

Preparation:1. In a large bowl, soak rice noodles in hot water to cover, about 30 minutes, or according to

package directions. Drain noodles before use.2. Heat the oil in a large skillet or wok over medium-high heat and saut the ginger and garlic

briefly, 1-2 minutes. Add the shrimp and cook, stirring, until shrimp turn opaque, about 3-4 minutes.

3. Add green onions, carrots, jalapeo and snow peas and cook for an additional 2-3 minutes, until just tender-crisp.

4. Gently stir in the drained noodles and hot sesame oil to combine. Add soy sauce at table, if desired.

Yield: Serves 4 generously

na - heart healthy alaskan seafood~alaska dietitians' recipes

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