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


Alaska Map
Barrow

Kotzebue
Fairbanks

Nome
BERING
SEA

Anchorage Cordova

Bethel

Homer
Dillingham

BRISTOL
BAY

Seward
GULF OF ALASKA

Kodiak Island

Dutch Harbor
Unalaska

PACIFIC OCEAN

Aleutian Islands

Juneau
Sitka
Ketchikan

Recipes
Alaska Salmon
Alaska 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 Cod
Spicy 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, Crab

Blue 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

Calories

Protein (G)

Fat (G)

Saturated Fat (G)

Sodium (MG)

Cholesterol (MG)

Omega-3 (MG)

230
210
140
150
150

26
27
23
26
25

13
11
4.5
5
4.5

3
2
1
1
0.5

60
65
60
65
85

85
85
55
95
65

1700
1200
1100
800
1300

140
100
110
121
120
250
100
257

26
23
23
24
24
17
15
17.6

3
1
1
2
1.5
19.6
1
20.1

0
0
0
0.5
0
4
0
4.2

70
90
115
77
105
72
140
737

40
45
95
44
65
63
30
64

500 *
300 *
500 *
400 +
500 *
1800 *
400 *
1800 +

ALASKA SALMON
King (Chinook)
Sockeye (Red)
Coho (Silver)
Keta (Chum)
Pink
ALASKA WHITEFISH
Halibut
Cod
Pollock
Rockfish
Sole
Black Cod
Surimi Seafood
Black Cod (Smoked)
ALASKA SHELLFISH

1060
55
1.5
19
0
100
King Crab
320
95
6
19
1
140
Snow Crab
380
75
1
22
0
110
Dungeness Crab
212
100
4.6
18.9
1
163
Pacific Oysters
224
195
1.1
20.9
0.3
99
Shrimp
ALASKA CANNED SALMON
360
44
7
23
2
166
Sockeye (Red)
399
82
5
23
1
136
Pink
* = Values from USDA National Nutrient Database (www.nal.usda.gov), release 17, August 2004. Values for 100GM edible portion cooked dry heat.
Sources:

*
*
*
*
*

400 *
500 *
400 *
1400 +
300 +
1400
1100

+
+

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

2007 ASMI

www.alaskaseafood.org

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.


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 pounds
1 teaspoon salt-free seasoning blend
1 bag (16 ounces) frozen mixed vegetables, any type
1 cup mango salsa or your own favorite
Cooking 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 Salmon
1 cup quinoa
Pinch of salt
cup sliced almonds, toasted
1 tablespoon olive oil
2 cups fresh asparagus, cut into -inch slices
1 cup green onions, white and green parts, chopped
Vinaigrette:
3 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1 tablespoon lemon zest
Black pepper and salt to taste
1 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, chopped
1 tablespoon fresh lemon juice
1 tablespoon balsamic vinegar
2 teaspoons extra-virgin olive oil
2 teaspoons lemon-pepper seasoning (salt-free)
teaspoon ground coriander
teaspoon dill weed
teaspoon black pepper
1 15-ounce can cannellini beans, drained
Romaine lettuce leaves
Kalamata 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.

Thai Coconut Alaska Salmon Chowder

Submitted 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 oil
3 - 4 cloves fresh garlic, finely chopped
1 cup yellow onion, chopped
4 cups fish stock or reduced sodium vegetable or chicken broth
3 cups Yukon Gold potatoes, chopped into bite-sized pieces
2 cups carrots, Alaska-grown if available, chopped into bite-sized pieces
1 14-ounce can light coconut milk
2 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).

10

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.

11

12

Parmesan Alaska Salmon Delight

Submitted 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.

13

Alaska Canned Salmon Spinach Balls

Submitted by Linda Wild

Ingredients:
1 package (10 ounces) frozen chopped spinach
1 15-ounce can Alaska Sockeye (Red) Salmon, drained
1 cups whole grain breadcrumbs or panko (Japanese style breading)
cup finely chopped yellow onion
3 large eggs, beaten slightly
2 tablespoons salted butter, melted
cup freshly grated Parmesan cheese
1 teaspoon reduced sodium soy sauce
1 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.
14

Note from Linda: I like to serve these with a variety of dipping sauces, but here are two of my
favorites:
Sesame Ginger Sauce
Whisk together the following:

cup soy sauce
1
tablespoon brown rice vinegar
1
tablespoon grated fresh ginger root
1
clove garlic, very finely chopped
1
teaspoon toasted sesame oil
1
teaspoon maple syrup or honey
1
teaspoon Chinese five-spice powder
- teaspoon hot pepper oil
Peanut Sauce

cup peanut butter

cup coconut milk
2
teaspoons soy sauce

cup frozen orange juice concentrate
2
teaspoons fresh lime juice
2
teaspoons honey
4
scallions, thinly sliced (white parts only)
1
teaspoon freshly grated ginger root
1/8
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.

15

Mango Nectarine Alaska Salmon

Recipe 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, diced
1 medium tomato, diced, seeds and membrane removed
3 tablespoons plus 1 cups water
cup honey
3 tablespoons tomato paste
2 teaspoons corn starch
1 teaspoon salt
1 tablespoon white wine, optional
Pinch of red pepper flakes, to taste
1 mango, diced
2 nectarines, diced
2 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
16

Nutrients per serving: calories 411; protein 39 gm; total fat 18 gm; sat fat 3 gm; omega-3 fatty acids 2.2
gm; cholesterol 77 mg; carbohydrate 25 gm; fiber 5 gm; sodium 380 mg.

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.

17

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 Salmon

Submitted by Cindy Salmon

Ingredients:
1 Alaska Salmon fillet
Olive oil
Several cloves of garlic, crushed
1 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.

18

Not-so-Secret Grilled Alaska Salmon

Submitted 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.

19

Baked Alaska Salmon with Mustard Sauce

Submitted by Linda Wild

Ingredients:
For mustard sauce:
6 tablespoons cider vinegar
3 tablespoons honey
3 tablespoons Dijon-style mustard
2 teaspoons corn starch
3 tablespoons orange juice
1 green onion, sliced diagonally into -inch pieces
6 Alaska Salmon steaks, 5-6 ounces each
cup olive oil
cup dry bread crumbs
1 teaspoon paprika
1 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.

20

Yield: 6 servings
Nutrients per serving: calories 383; protein 33 gm; total fat 18 gm; sat fat 3 gm; omega-3 fatty acids 1.9
gm; cholesterol 64 mg; carbohydrate 20 gm; fiber 1 gm; sodium 555 mg.
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.

21

Spicy Alaska Halibut Tacos

Submitted by Bette Seaman

Ingredients:
2 pounds Alaska Halibut fillets (or Alaska Cod, Pollock, or Sole, fresh or frozen)
1 tablespoon olive oil
1 teaspoon Spicy Denali Alaska Halibut Seasoning Mix (recipe below)
teaspoon chili powder, to taste
8 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.

22

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 paprika
1 teaspoons EACH dried oregano and dried thyme
1 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.

23

Best Alaska Halibut Enchiladas

Submitted 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 fish
1 teaspoon lemon pepper seasoning
2 teaspoons olive oil
cup yellow onion (1 medium) chopped
1 green pepper, chopped
2 cloves garlic, finely chopped
Enchilada sauce:
1 teaspoon olive oil
2 cups tomato sauce
2 cups diced canned tomatoes
1 can (4 ounces) green chilies, drained and chopped
1 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, drained
1 cup salsa (look for lower sodium brands)
12 ounces low fat sour cream
1 cup low fat cheddar cheese, shredded
8 whole wheat flour tortillas
cup parsley or cilantro, chopped

24

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.

25

Curried Alaska Black Cod

Submitted by Janelle Gomez

Ingredients:
1 pounds Alaska Black Cod fillets
2 teaspoons olive oil
1 large carrot, peeled and cut into matchsticks
1 medium zucchini, cut into matchsticks
cup green onions, white and green parts, chopped
2 garlic cloves, minced
cup dry white wine or vegetable broth, low sodium
3 tablespoons tomato paste
1 teaspoon garam masala* powder
6 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 mediumlow 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

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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 cinnamon, cumin, cloves, nutmeg and cardamom. The blend may also include black pepper, coriander, 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 speedskating 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.

27

Alaska Fish Fajitas

Submitted 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 Salmon
2 tablespoons olive oil
2 large yellow onions
2 sweet bell peppers of any color
2 cloves garlic, chopped
teaspoon red pepper chili flakes, or to taste
Black pepper to taste
6 flour tortillas
Condiments as desired: plain yogurt or low fat sour cream, guacamole, salsa, cheddar cheese,
chopped tomatoes
Lime 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

28

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.

29

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 each
1 tablespoon olive oil
3 cups yellow onions (2 large), sliced
3 teaspoons fresh garlic, finely chopped
2 cans (14.5 ounces each) reduced sodium diced tomatoes, with juices
teaspoon dried thyme
1 teaspoon Italian seasoning
Pinch of hot pepper flakes
Salt and pepper to taste
Chopped 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

30

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.

31

Baked Alaska Fish Sticks

Submitted by Linda Wild

Ingredients:
1 pound boneless, skinless Alaska Cod or Alaska Rockfish fillets
1 large egg white
cup nonfat milk
1 cup dry bread crumbs
1 teaspoon black pepper, or to taste
1 teaspoon dried parsley
teaspoon paprika
teaspoon minced garlic flakes
fresh lemon, cut into wedges
Optional: 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

32

Nutrients per serving: (without optional Parmesan cheese) calories 214; protein 26 gm; total fat 2 gm;
sat fat <1/2 gm; omega-3 fatty acids 0.3 gm; cholesterol 42 mg; carbohydrate 21.5 mg; fiber 2 gm;
sodium 301 mg.

Note from Linda: Ive been making this recipe since my children were toddlers, and now the
youngest is in college. Kids just like fish sticks! These days, my son mixes up homemade tartar
sauce as an accompaniment.

33

Favorite Baked Alaska Halibut

Submitted 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 thick
2 medium yellow or white onions, thinly sliced horizontally
Topping:
cup fat-free mayonnaise
cup fat-free sour cream
1 - 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

34

Note: for more flavor, mix the night before and refrigerate.
Nutrients per serving: calories 264; protein 36 gm; total fat 6 gm; sat fat 2 gm; omega-3 fatty acids 0.7
gm; cholesterol 62 mg; carbohydrate 13 gm; fiber 1 gm; sodium 469 mg.

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.

35

Alaska Halibut Chowder

Submitted by Jackie Chase

Ingredients:
3 medium potatoes, cubed (about pound)
Water to cover, about 4 cups
2 slices bacon, finely diced OR 1 tablespoon olive oil (to reduce sodium and saturated fat)
1 small yellow onion, chopped
2 stalks celery, chopped
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
teaspoon white pepper
teaspoon Worcestershire sauce
4 teaspoons reduced sodium chicken base
1 pound Alaska Halibut fillet, cut into 1-inch chunks
4 ounces evaporated 2% milk
Italian 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

36

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!

37

Blue Cheese Alaska Crab Melt or Dip

Submitted 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 chopped
3 garlic cloves, finely chopped
cup fresh parsley, finely chopped
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 tablespoon fresh lime juice
cup fat-free or low fat mayonnaise
cup part-skim ricotta cheese
1 cup shelled cooked Alaska Crab meat (King, Dungeness or Snow)
Freshly ground black pepper
12 slices bread, preferably whole grain
12 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

38

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.

39

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 onion
3 cloves minced fresh garlic
1 tablespoon all-purpose flour
1 cup nonfat milk
2 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 chopped
1 cup shredded low fat sharp cheddar cheese
1 package (1 ounce) dry vegetable soup/dip mix, low sodium
cup light mayonnaise
cup Parmesan cheese, grated
Cayenne 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.

40

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.

41

Savory Alaska Littleneck Clams

Submitted by Bette Seaman

Ingredients:
2 3 pounds Alaska Littleneck Clams
Broth:
1 tablespoons olive oil
3 green onions, chopped
4 cloves garlic, peeled and chopped
teaspoon red pepper flakes
cup white wine or low sodium vegetable broth
cup water
Black pepper, freshly ground, to taste
2 tablespoons fresh parsley, chopped
Parmesan 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.

42

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.

43

Mediterranean-style Alaska Shrimp

Submitted by Carol Treat

This shrimp dish is terrific served with hot garlic bread and a big green salad!
Ingredients:
1 pounds large Alaska Shrimp, peeled
1 tablespoon olive oil
medium yellow onion, chopped (about cup)
2-3 cloves garlic, finely chopped
1 medium jalapeo pepper, finely chopped
2 cans (14.5 ounces each) diced tomatoes (look for lower sodium brands)
1 teaspoon Italian herb seasoning
Black pepper, to taste
cup water, if needed
Freshly 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

44

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.

45

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 oil
1 teaspoon fresh garlic (2-3 cloves), minced
teaspoon dried rosemary
teaspoon sea salt
teaspoon ground black pepper
3 cups Panko (Japanese-style breadcrumbs) available in the Asian section of supermarkets
Hot Garlic Sauce:
1 teaspoon olive oil
1 teaspoon fresh garlic, minced
teaspoon dried hot pepper flakes
2 tablespoons fresh lemon juice
2 tablespoons balsamic vinegar
teaspoon ground black pepper
4-6 cups fresh spinach leaves or mixed salad greens, rinsed and spun or patted dry
Fresh parsley, chopped, for garnish

46

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
Nutrients per serving: Calories 271, protein 33 gm, total fat 8 gm, sat fat 1 gm, omega-3 fatty acids 1 gm,
cholesterol 230 mg, carbohydrate 15 gm, fiber 1 gm, sodium 288 mg.

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.

47

Quick and Easy Alaska Scallops

Submitted 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 frozen
3 tablespoons honey
2 tablespoons brown sugar
4 teaspoons soy sauce
4 teaspoons flour
1 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)

48

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.

49

Alaska Shrimp with Rice Noodles and Snow Peas

Submitted by Linda Wild

Ingredients:
1 pound Alaska Shrimp, medium, peeled
8 ounces rice noodles
1 tablespoon peanut oil
2 teaspoons ginger root, peeled and minced
3 cloves garlic, minced
3 green onions, white and green parts, thinly sliced on the diagonal
1 jalapeo pepper, seeded and chopped
1 medium carrot, peeled and shredded
1 10-ounce package frozen snow peas, thawed
teaspoon hot sesame oil OR teaspoon EACH toasted sesame oil and hot chili oil
Soy 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

50

Nutrients per serving: Calories 382, protein 27 gm, total fat 6 gm, sat fat 1 gm, omega-3 fatty acids 1 gm,
cholesterol 172 mg, carbohydrate 52 gm, fiber 1 gm, sodium 186 mg.

51

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