hooked 2

More Heart-Healthy Recipes from Real Floridians

cookbook
I
n the spring of 2011, the Florida Environmental Public Health Tracking (EPHT)
Program at the Florida Department of Health issued a call for recipes using
heart-healthy seafood from the best choices and lowest mercury categories on our
“Fish for Your Health” wallet card. The recipes were used to create the Hooked: Heart-
Healthy Recipes from Real Floridians Cookbook. It’s been so popular that, in 2017, we
decided to issue another call for recipes, which resulted in Hooked 2: More Heart-
Healthy Recipes from Real Floridians Cookbook! We hope you enjoy this cookbook as
much as we’ve enjoyed making it!
Nutritional calculations were provided by Florida State University’s Dietetics
Program. We would like to send a special thank you to Dr. Maria Spicer and her
graduate students for partnering with us.
Some recipes are noted as being from Fresh From Florida, part of the Florida
Department of Agriculture and Consumer Services. These recipes, created by Chef
Justin Timineri, feature Florida-grown agriculture. Learn more about Fresh From
Florida at FollowFreshFromFlorida.com.
The EPHT Program collects information from a variety of sources, combining
environmental and health-related data. Florida EPHT works in partnership with the
U.S. Centers for Disease Control and Prevention (CDC) to track diseases that may be
related to environmental exposures. The purpose of this cookbook is to encourage
eating fish that are low in mercury content. Mercury can cause harmful health effects
for women who are pregnant or nursing, women who may become pregnant and
very young children. Avoiding fish with high mercury content and learning about fish
and wildlife advisories in your area are some ways to avoid mercury exposure. For
additional information, talk to your health care provider. Learn more at
FloridaTracking.com⁄healthtracking⁄Mercury.htm.

This project was supported by Cooperative Agreement Number 6NUE1EH001349 from the Centers
for Disease Control and Prevention. Its contents are solely the responsibility of the authors and do
not necessarily represent the official views of the Centers for Disease Control and Prevention.
Cod-Vizcaine Style, 1
Cod Fillets with Red Pepper Sauce, 1

Veggie Topped-Tilapia, 2
Grilled Tilapia with Roasted Red Pepper Coulis and Corn Salsa, 2
Black Bean Salsa-Topped Tilapia, 3
Breaded Tilapia, 3

Jamaican Steamed Snapper with Crackers, 4

Grilled Mullet with Hot Mango-Honey Sauce, 5

Tuna Sandwiches, 6
Seared Yellowfin Tuna with Avocado and Mango Salsa, 6
Rosemary Seared Yellowfin Tuna with Grape Tomato-Eggplant
Relish, 7

Cajun Salmon, 8
Sangria Salmon with Salsa, 8

Blue Crab Cake Benedict, 9

Garlic Shrimp, 10
Broiled Marinated Shrimp Dish, 10
Baked Shrimp Scampi, 10

Sweet Corn and Chorizo Sausage Stuffed Florida Clams, 11

Mile Marker 53 Oyster Stew, 12

table
of contents
 substitute

Florida
mahi mahi
FoR Cod
cod Florida-style
Cod—Vizcaine style Cod Fillets with Red Pepper sauce

FIVE SERVINGS This is a new recipe submitted by Miriam De La Lastra of the FOUR SERVINGS When Brenda Treadwell of the Florida Department of Health
Florida Department of Health in Martin County. The ingredients give a in Gadsden County submitted this recipe for Hooked: Heart-Healthy Recipes
Spanish twist to a fish associated with the cooler waters of New England. from Real Floridians Cookbook, she probably wasn’t expecting an encore, but
Serve with brown rice. here it is!

1 lb. frozen codfish (unsalted), cut in large pieces 4 4-oz. codfish fillets
1 17-oz. jar sweet red peppers ½ tsp. dried dill
6 garlic cloves ½ tsp. Mrs. Dash® original seasoning
1 large onion, chopped ¼ tsp. salt
1⅓ cups fresh parsley, chopped 2 tbsp. olive oil
⅓ cup olive oil 1 lime, cut into wedges
salt to taste 2 medium red bell peppers, chopped
½ cup green onion, chopped
1. In a large fryer pan at medium high, add the olive oil. 1 clove garlic, minced
1 tsp. coriander
2. Add the garlic cloves to the pan and saute, do not burn. When ready,
remove the garlic. ¼ tsp. crushed red pepper flakes

3. Add the chopped onion. When onion looks like crystal, add the 1. Preheat the oven to 400º F.
chopped parsley.
2. In a large skillet, saute the onion and garlic in oil on medium heat
4. When onion and parsley are soft, add the codfish and continue for about 5 minutes or until tender.
cooking at medium high.
3. Add red peppers, coriander, and red pepper flakes. Saute for 1
5. In the meantime, use a blender or food processor to blend the red minute.
pepper and juice from the jar until thick.
4. Cook covered over low heat for 7–9 minutes until the peppers
6. Add the red pepper mixture to the pan and stir everything together. soften.
7. Add salt to taste. 5. Add salt to the mixture.
8. Cover the pan and continue cooking until the codfish is completely 6. Sprinkle the fish with Mrs. Dash® and dill.
cooked (about 15 minutes).
7. Cook the fish in the preheated oven until opaque, 8–10 minutes.
NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 253; Total 8. Serve the fish topped with the pepper sauce and lime wedges.
Fat, 14.9 g; Cholesterol, 42.6 mg; Sodium 1,234 mg; Total Carbohydrates, 12.5 g; Fiber,
0.68 g; Sugars, 10.9 g; Protein, 14.6 g.
NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 211; Total
Fat, 8 g; Cholesterol, 50 mg; Sodium 210 mg; Total Carbohydrates, 6 g; Fiber, 2 g; Sugars,
3 g; Protein, 21 g.

1
Veggie topped-tilapia Grilled tilapia with Roasted Red
Pepper Coulis and Corn salsa
FOUR SERVINGS This one-dish recipe puts fish, vegetables and Parmesan
cheese together. Submitted in 2011 by Ileana Alvarez of the Florida TWO SERVINGS—SERVE EACH FILET WITH HALF OF THE COULIS AND SALSA This
Department of Health in Seminole County, this recipe is an “easy” favorite. recipe is a favorite of Carla Shulman of the Florida Department of Health in
Volusia County. The coulis and salsa toppings can be tasty additions to other
4 5-oz. tilapia fillets dishes that need an extra kick. Shulman suggests serving this dish with orzo.
⅓ cup white wine
½ tsp. seafood seasoning ReD PePPeR Coulis:
1 medium-sized onion, minced 1 large red pepper
1 medium green pepper, minced 3 tbsp. reduced fat sour cream
1 small tomato, chopped salt and pepper to taste
3 tbsp. fresh lemon juice
1 tsp. olive oil CoRn salsa:
¼ tsp. garlic powder 3 medium tomatillos
¼ cup shredded Parmesan cheese 2 medium ears of corn
2 green onions, ¼-inch diced
1. Place fillets in a 13- by 9-inch baking dish coated with cooking spray. ¼ cup cilantro
2. Drizzle fillets with wine; sprinkle with seafood seasoning.
2 tilapia filets
3. Combine lemon juice, oil and garlic. Spoon over fillets. salted butter for basting
4. Cover and bake at 425º F for 15 minutes.
5. Uncover and sprinkle filets with Parmesan cheese. MAKE THE RED PEPPER COULIS:
1. On an open grill, roast the red pepper on all sides.
6. Bake 5–10 minutes longer or until vegetables are tender, and fish
flakes easily with a fork. 2. Cool and remove the skin and seeds. Puree the pepper with sour
cream.
NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 200; Total
Fat, 5 g; Cholesterol, 75 mg; Sodium 370 mg; Total Carbohydrates, 6 g; Fiber, 1 g; Sugars, MAKE THE CORN SALSA:
3 g; Protein, 31 g. 1. Roast the tomatillos and ears of corn on the grill.
2. Cool and dice the tomatillos kernel size, and remove the corn from
the cobb.
3. Mix the tomatillos and corn with ¼ cup cilantro and the 2 diced
green onions.

spicy COOK THE FISH:

1. Cook filets on foil or in a pan on an open grill until white and flakey,
basting with butter as needed.

PLATE THE FISH:

1. Place 2 tbsp. of red pepper coulis on each plate.
2. Lay one filet on top of coulis and spoon ¼–½ cup salsa on the filet.

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 190; Total

Fat, 6 g; Cholesterol, 65 mg; Sodium 130 mg; Total Carbohydrates, 15 g; Fiber, 2 g; Sugars,
6 g; Protein, 26 g.

2
black bean salsa-topped tilapia breaded tilapia

FOUR SERVINGS Black Bean Salsa-Topped Tilapia is a favorite recipe from the FOUR SERVINGS With a four-ingredient list and a prepare and cook time that is
Hooked: Heart-Healthy Recipes from Real Floridians Cookbook. It was roughly less than 30 minutes, this 2011 recipe, submitted by Kimberly Munoz
submitted by Heather Shore of the Florida Department of Health in Collier of the Florida Department of Health in Hillsborough County, has been
County. brought back by popular demand.

4 6-oz. tilapia fillets 4 4-oz. tilapia fillets

2 tbsp. olive oil ½ cup panko bread crumbs
½ 15-oz. can black beans, drained olive oil spray
½ 10-oz. can diced tomatoes with italian seasoning old Bay® seasoning to taste
½ cup fresh corn
2 medium-size scallions, chopped 1. Preheat oven to 375º F.
salt and pepper to taste
2. Coat non-stick baking tray with olive oil spray.
blackening seasoning to taste
3. Spray all sides of each fillet with olive oil spray.
1. Saute fillets on each side in an oil-coated pan, salting and peppering 4. Season each filet with Old Bay® seasoning.
to taste.
5. Coat all sides of each filet with bread crumbs.
2. Make the salsa in a bowl by combining the beans, tomatoes,
scallions and spices. 6. Place fillets on baking tray and cook 10 minutes on each side.

3. Serve each fillet on a bed of fresh spinach with a generous scoop of

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS
salsa. Calories, 140; Total Fat, 2 g; Cholesterol, 55 mg;
Sodium 75 mg; Total Carbohydrates, 8 g;
NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 300; Total Fiber, 0 g; Sugars, 0 g; Protein, 24 g.
Fat, 10 g; Cholesterol, 85 mg; Sodium 170 mg; Total Carbohydrates, 14 g; Fiber, 5 g;
Sugars, 3 g; Protein, 38 g.

substitute

Florida
Sheepshead
FoR tilaPia

3
Jamaican steamed snapper with Crackers

FOUR SERVINGS Steamed fish with crackers is a traditional Jamaican dish that relies on herbs,
seasonings and a savory sauce to create a spicy, delicious and satisfying meal. Jamaicans pair
the dish with “tough crackers”—crisp and hard crackers that won’t get soggy in the sauce. For
this recipe we suggest a tough cracker that is whole wheat. Brittani Coore of the Florida
Department of Health in Palm Beach County Health Department submitted this recipe.

2 cups fish stock PREPARE THE FISH STOCK:

1 cup irish potato, ½-inch diced 1. Simmer in water meaty bones from meat, poultry or seafood, with
1 cup pumpkin, ½-inch diced aromatic vegetables like onion, celery, ginger, garlic and thyme until
4 medium-sized okras, sliced flavor, aroma, color, body and nutritive value is extracted.
1 lb. whole snapper 2. Strain the liquid and it’s ready to use for cooking and saucing the
¼ cup tomato, ½-inch diced fish.
1 tsp. Grace Caribbean® Traditions ground black pepper
½ tsp. scotch bonnet pepper, chopped COOK THE FISH:
1 medium-sized onion, chopped 1. Pour fish stock in a large skillet and bring to a boil.
2 cloves garlic, chopped
2. Add Irish potato, pumpkin and okra. Cover and simmer for 10
2 scallions, chopped
minutes.
1 sprig thyme
1 whole scotch bonnet pepper 3. Slit fish on both sides, then stuff the cavity with half of the
10 whole wheat crackers (a crisp and hard variety works vegetables and seasonings (tomato, onion, garlic, scallions, black
best) pepper and the Scotch bonnet pepper). Sprinkle the fish with the
Note: You can substitute the vegetables with yams, string beans and carrots, remaining black pepper.
or your favorites! 4. Place fish into the boiling fish stock and add the remaining garlic,
tomato, onion, scallion, Scotch bonnet pepper, thyme and the
whole Scotch bonnet pepper.
5. Spoon stock over the fish, cover and steam over medium flame for
10 minutes.

SERVE THE FISH:

1. Place the fish on a platter, add the crackers, then pour the fish stock
over the fish and crackers.

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 220; Total

Fat, 5 g; Cholesterol, 0 mg; Sodium 250 mg; Total Carbohydrates, 0 g; Fiber, 2 g; Sugars,
26 g; Protein, 27 g.

4
 Grilled Mullet with
Hot Mango-Honey sauce

FOUR SERVINGS In Florida, mullet is usually fried, but this recipe calls for the
grill and sweet mango! From the kitchens of the Florida Department of
Agriculture and Consumer Services, this recipe is a healthy departure from
the usual burger on the grill.

¼ cup honey
¼ cup rice wine vinegar
2 tbsp. Worcestershire sauce

sweet
1 tbsp. Dijon mustard
¼ tsp. hot pepper sauce
1 tsp. jalapeño, ¼-inch diced
½ cup pureed mango
4 6-oz. mullet fillets
parsley sprigs for garnish

1. Preheat grill to medium hot.

2. For approximately 1 cup of sauce, combine all ingredients except
fish fillets in a small bowl.
3. Reserve ½ cup to serve with cooked fillets.
4. Brush both sides of fillets with sauce. Place fillets in a single layer in
well-greased hinged, wire grill basket.
5. Cook on medium-hot grill for 5–8 minutes.
6. Baste fillets with sauce and turn. Cook 5–8 minutes more or until
fish flakes easily.
7. Serve with reserved sauce and parsley garnish.

spicy
NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 230; Total
Fat, 4.5 g; Cholesterol, 430 mg; Sodium, 250 mg; Total Carbohydrates, 22 g; Fiber, 0 g;
Sugars, 21 g; Protein, 23 g.

5
tuna sandwiches

FOUR SERVINGS Sophia Tomadakis submitted this recipe on behalf of the the
Florida Department of Health in Brevard County. Tomadakis suggest to,
“Serve as soon as you prepare it, otherwise the cucumber and the tomato will
make it [the sandwich] soggy. If you have the ingredients on hand, this is a
very tasty, healthy and easy lunch or dinner recipe.” For a more flavorful
sandwich, she suggests using organic vegetables and ingredients.
seared Yellowfin tuna with
1 10-oz. canned tuna in water, drained avocado and Mango salsa
1 cucumber, cut in slices
1 celery stalk, diced
1 medium carrot, ¼-inch diced
FOUR SERVINGS A Florida recipe from the kitchens of the Florida Department
1 medium tomato, sliced
of Agriculture and Consumer Services.
2 tbsp. parsley
2 tbsp. extra virgin olive oil (or 1–2 tbsp. of organic
mayonnaise) 1 lb. sushi-grade yellowfin tuna loin
4 lettuce leaves (or arugula) 1 tbsp. blackened seasoning blend
8 slices of whole wheat bread 1 avocado, ½-inch diced
4 slices of extra sharp cheddar cheese 1 mango, ½-inch diced
1 can of corn (or frozen corn, thawed) ¼ cup sweet red peppers, ¼-inch diced
¼ cup yellow peppers, ¼-inch diced
1. In a bowl, mix all the ingredients except for the cucumber, tomato, 1 tbsp. fresh jalapeño, minced
lettuce, the slices of bread and the slices of the cheddar cheese. Put 2 tbsp. fresh cilantro, chopped
aside. 1 lime, juiced
2. Put the 4 slices of cheddar cheese on the 4 slices of bread and sea salt and fresh ground pepper to taste
microwave for 30–40 seconds until melted.
1. Heat 1 tbsp. olive oil in a large skillet over medium-high heat.
3. On the warmed slices of bread, add a portion of the salad, a piece of
lettuce, a slice or two of cucumber and a piece of tomato. 2. Season all sides of the tuna loin with the blackened seasoning.

4. Cover each sandwich with another slice of bread and serve while 3. Sear tuna in the hot oil until browned but still pink in the center,
warm. about 15–20 seconds on each side.
4. Remove seared tuna from the pan and set on a paper towel to rest.
NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 160 g;
Total Fat, 5 g; Cholesterol, 215 mg; Sodium 960 mg; Total Carbohydrates, 5 g; Fiber, 0 g;
5. In a medium-sized mixing bowl, combine avocado, mango, diced
Sugars, <1 g; Protein, 23 g. peppers, jalapeno, cilantro and lime juice.
6. Stir to combine; taste and adjust seasoning with salt and pepper.
7. To serve tuna, place an even amount of salsa on each serving plate.
8. Using a very sharp knife, slice seared tuna thinly across the grain.
9. Arrange the sliced tuna around the salsa.

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 360; Total

Fat, 23 g; Cholesterol, 430 mg; Sodium, 110 mg; Total Carbohydrates, 17 g; Fiber, 6 g;
Sugars, 9 g; Protein, 24 g.

6
Rosemary seared Yellowfin tuna
with Grape tomato-eggplant Relish

SERVES FOUR A Florida recipe from the kitchens of the Florida Department of
Agriculture and Consumer Services.

1 eggplant 1. Peel eggplant and slice in half lengthwise; continue slicing into 1-
1 cup sweet onion, ¼-diced inch cubes.
1 cup grape or cherry tomatoes 2. Heat a medium-sized sauté pan over medium heat; coat pan with 1
6 leaves fresh basil, chopped tsp. olive oil and sauté eggplant and onion until they begin to
10 sprigs fresh rosemary leaves, chopped fine brown.
2 tsp. fresh garlic, chopped
3. Add the balsamic vinegar, garlic, salt, pepper and fresh basil.
¼ cup extra-virgin olive oil, divided
¼ cup balsamic vinegar 4. Stir in tomatoes and cook for 2 minutes until tomatoes are heated
4 6-oz. fillets of fresh yellowfin tuna through.
salt and pepper to taste 5. Remove from heat and keep warm.
6. In a sauté pan, add remaining olive oil and turn heat up to high.
7. Season the tuna on both sides with salt, pepper and chopped
rosemary.
8. Sear the tuna for 2 minutes on each side for medium-rare.
9. Serve fillets on a bed of the tomato-eggplant relish.

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 380; Total

Fat, 15 g; Cholesterol, 430 mg; Sodium, 130 mg; Total Carbohydrates, 16 g; Fiber, 4 g;
Sugars, 10 g; Protein, 44 g.

7
Cajun salmon sangria salmon with salsa

TWO SERVINGS Salmon is one of the best sources of omega-3 fatty acids— FOUR SERVINGS Low in fat and high in protein, this 2011 recipe submitted by
shown to reduce inflammation, lower blood pressure and decrease risk Stevie Bryant of the Florida Department of Health in Marion County makes a
factors for disease—and it also can be incredibly easy to prepare. Tania D comeback.
Arias from Children’s Medical Services at central office in Tallahassee
submitted this recipe and suggests serving it with sides of brown rice, 4 1-inch thick salmon fillets
broccoli or green beans. sangria
3 medium green bell peppers
1 4–6 oz. salmon fillet ½ medium red onion
½ tsp. Cajun seasoning 4 oz. jalapeños
1 tbsp. olive oil 3 large tomatoes
large sheet of non-stick aluminum foil for wrapping lime juice
large sheet of non-stick aluminum foil for lining
1. Splash a few teaspoons of olive oil on both sides of the salmon, then
sprinkle with Cajun seasoning. 1. Place salmon in the center of the foil and bring up the sides to make
a bowl around the fillets.
2. Wrap the salmon filet with foil and grill for about 20 minutes.
2. Pour a small amount of sangria over the salmon.
3. When the fish flakes easily with a fork, it’s done.
3. To make the salsa, chop all vegetables, place in a bowl and drizzle
NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 240; Total with lime juice.
Fat, 18 g; Cholesterol, 45 mg; Sodium 105 mg; Total Carbohydrates, 0 g; Fiber, 0 g; Sugars,
4. Spoon a generous amount of salsa over the salmon. Close the foil.
0 g; Protein, 17 g.
5. Place in oven at 350º F for 15–20 minutes, or until the fish is flaky.

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 240; Total

Fat, 6 g; Cholesterol, 60 mg; Sodium 100 mg; Total Carbohydrates, 18 g; Fiber, 4 g; Sugars,
8 g; Protein, 28 g.

8
blue Crab Cake benedict

FOUR SERVINGS A Florida recipe from the kitchens of the Florida Department
of Agriculture and Consumer Services.

¼ cup red onion, minced

2 tbsp. fresh parsley, chopped
3 tbsp. light mayonnaise
2 tbsp. Dijon mustard
¾ tsp. seafood seasoning
½ tsp. Worcestershire sauce
2 egg whites, lightly beaten
1 pound crabmeat, drained, shell pieces removed
1½ cups panko, divided
2 tbsp. olive oil
4 eggs, pan fried
1 large tomato, sliced

Hollandaise sauce:
3 eggs, yolks separated
¼ tsp. Dijon style mustard
½ lemon, juiced
hot pepper sauce to taste
½ cup unsalted butter, melted
sea salt to taste

PREPARE THE CRAB: ASSEMBLE THE BLUE CRAB CAKE BENEDICT:

1. Combine first seven ingredients in a medium bowl. 1. Place one or two slices of tomato on each plate.
2. Gently fold in crabmeat and ¾ cup panko crumbs. 2. Season the tomato lightly with salt and pepper.
3. Cover and chill 30 minutes. 3. Place a pan fried egg over each tomato slice.
4. Shape the crab mixture into 8 patties about ¾-inch thick. 4. Add a crab cake to the top of each pan fried egg.
5. In a shallow dish, roll patties in remaining ¾ cup panko crumbs, 5. Evenly distribute the hollandaise sauce over the top of each crab
coating evenly. cake and serve immediately.
6. In a nonstick skillet over medium heat, heat oil and cook 4 crab
cakes at a time for 7 minutes until golden brown on each side. NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 608; Total
Fat, 42 g; Cholesterol, 0 mg; Sodium, 889 mg; Total Carbohydrates, 24 g; Fiber, 1.5 g;
Sugars, 3.5 g; Protein, 34 g.
MAKE THE HOLLANDAISE SAUCE:
1. In a blender or food processor, add mustard, lemon juice, egg yolks
and a few dashes of hot pepper sauce.
2. Blend ingredients and slowly add the melted butter until the
ingredients thicken.
3. Taste hollandaise and adjust seasoning with salt and hot pepper
sauce.
4. Serve sauce immediately.

9
Garlic shrimp

TWO SERVINGS (20–30 SHRIMP) Submitted by Fredeswinda Torres Culpepper of

the Florida Department of Health in Palm Beach County, garlic shrimp can be
added to simple recipes for a fast gourmet upgrade. Torres Culpepper
suggests adding garlic shrimp to salads or to cooked bow-tie pasta and
Alfredo sauce for shrimp scampi.
baked shrimp scampi
40–60 pre-cooked shrimp
1 tsp. garlic, very thinly sliced
FOUR SERVINGS A Florida recipe from the kitchens of the Florida Department
1 tbsp. margarine
pepper to taste of Agriculture and Consumer Services.

1. Steam the shrimp in low heat. ½ cup butter

1 clove garlic, minced
2. Take out the tail cast and drain remaining water; then add
1 tbsp. shallots, chopped
margarine, black pepper and garlic.
1 tsp. capers
3. Steam it again until liquid is barely gone. 1 tbsp. lemon rind, grated
½ tsp. parsley, chopped
NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 280 g; dash hot pepper sauce
Total Fat, 8 g; Cholesterol, 430 mg; Sodium 250 mg; Total Carbohydrates, <1 g; Fiber, 0 g; dash Worcestershire sauce
Sugars, <1 g; Protein, 54 g. ¼ tsp. salt
¼ tsp. white pepper
1 lb. medium shrimp, peeled and deveined
½ cup panko bread crumbs
broiled Marinated shrimp dish lemon wedges

1. Preheat oven to 400º F.

MAKES 4 SERVINGS (6–8 JUMBO SHRIMP) Libby Dugas from the Florida 2. In a large skillet, melt butter over medium heat until foaming.
Department of Health in Escambia County submitted this recipe and says,
3. Add the next 9 ingredients and sauté over medium heat 1–2
“Comes out perfect every time!” Serve with rice pilaf or dirty rice. minutes.
4. Set aside and keep warm.
1.5 lbs. peeled and deveined jumbo shrimp
1 tble. olive oil 5. Place shrimp in a single layer in a greased baking dish; spoon butter
1 tble. balsamic vinegar mixture over all and top with a light layer of bread crumbs.
1 tble. Worcestershire sauce 6. Bake for 8–10 minutes or until shrimp are opaque and cooked
1–2 cloves garlic, crushed through.
7. Serve with lemon wedges.
1. Wisk together oil, vinegar, Worcestershire sauce and garlic.
2. Add shrimp and marinate together for 30 minutes. NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 345; Total
3. Pour everything—including marinade—into an iron skillet making Fat, 25 g; Cholesterol, 204 mg; Sodium, 1104 mg; Total Carbohydrates, 13 g; Fiber, 0 g;
Sugars, 1.5 g; Protein, 18 g.
sure shrimp is spread out into one layer (no overlap).
4. Broil for 8–10 minutes, no need to stir.
5. Shrimp are done when brown and crispy on top.

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 460; Total

Fat, 20 g; Cholesterol, 30 mg; Sodium 630 mg; Total Carbohydrates, 0 g; Fiber, 7 g; Sugars,
8 g; Protein, 33 g.
10
sweet Corn and Chorizo sausage
stuffed Florida Clams

FOUR SERVINGS A Florida recipe from the kitchens of the Florida Department
of Agriculture and Consumer Services.

24–30 medium-sized live clams, rinsed MAKE THE STUFFING:

1 cup yellow cornmeal
¼ cup jack cheese, shredded 1. Preheat a medium sauté pan over medium heat.
1 link chorizo sausage, ¼-inch diced 2. Add 1 tsp. of oil to the preheated pan.
1 red bell pepper, ¼-inch diced
3. Add the diced onions and chorizo sausage to the preheated pan.
1 cup corn kernels Cook until the onions are translucent and the chorizo is golden
1 small onion, ¼-inch diced brown.
¼ cup fresh cilantro, chopped
1 egg 4. Add the bell pepper, corn and chili powder to the pan.
1 tsp. chili powder 5. Continue to cook for 2–3 minutes.
oil for cooking
6. Season the ingredients in the pan lightly with salt and pepper.
sea salt to taste
fresh ground pepper to taste 7. Remove ingredients from heat and add them to a medium-sized
mixing bowl.

COOK THE CLAMS: 8. To the mixing bowl, add cornmeal, cheese, cilantro, egg and ¼ cup
of water.
1. Fill a medium-sized stockpot halfway with water.
9. Mix ingredients thoroughly; add a little more water if necessary so
2. Place stockpot on the stove over medium-high heat and bring to a
the stuffing is moist.
boil.
3. Lightly salt the water in the stockpot. STUFF THE CLAMS:

4. When a boil is reached, add the live clams to the pot. 1. Preheat the oven to 375º F.

5. Cook the clams until they just start to open. 2. Remove cooked clams from the refrigerator.

6. Drain the clams in a colander. Run cold water over them until they 3. Open up each shell the rest of the way so they can be stuffed.
are cooled off. 4. Place an even amount of stuffing in each shell.
7. Discard any unopened clams. 5. Place stuffed shells in a baking dish.
8. Let clams drain well and place them in the refrigerator until later. 6. Place the baking dish of stuffed clams on the center rack of the
oven.
7. Bake clams for 7–12 minutes or until heated throughout.
8. Remove clams from oven and serve immediately.

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 480; Total

Fat, 23 g; Cholesterol, 430 mg; Sodium, 1190 mg; Total Carbohydrates, 38 g; Fiber, 4 g;
Sugars, 4 g; Protein, 33 g.

11
Mile Marker 53 oyster stew

FOUR SERVINGS In the Florida Keys, mile markers keep you going in the right
direction as will this recipe if you’re looking for a meal packed with zinc and
those healthy Omega 3 fats. Ladle this old-time stew into bowls and serve
with whole wheat oyster crackers. Submitted by Georgia Murphy who works
in the Florida Department of Health’s central office in Tallahassee.

1 pint oysters, including liquor

2 cups half and half or milk
2 stalks celery, ¼-inch diced
1 small onion, ¼-inch diced
1 tbsp. butter
1–2 tbsp. flour
Worcestershire sauce, paprika and salt to taste

1. In a saucepan, cook oysters in their own liquor until edges curl.

2. Strain oysters and put to side.
3. Combine the milk with the liquor and heat to scald but do not boil.
4. In a larger saucepan or Dutch oven, sauté celery and onions in
butter until fragrant and softened.
5. Sprinkle flour over vegetables and stir in; add milk and liquor
mixture, and continue to simmer, but do not boil.
6. Stir in seasonings and oysters. Warm oysters and serve.

NUTRITION INFORMATION PER SERVING—GRAMS OR MILLIGRAMS Calories, 261; Total

Fat, 18 g; Cholesterol, 94 mg; Sodium, 807 mg; Total Carbohydrates, 15 g; Fiber, <1 g;
Sugars, 7 g; Protein, 11 g.

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Florida Health Office of Communications, 02/23/18