Asian Seafood Dishes

Below are the dishes I’ll teach in the cooking class this evening.

Shrimp Sambal (Malaysian)

Nutrition value for 1/6 portion of recipe:

Calorie 252, Fat 14.3 g, Carbohydrate 14 g, Fibre 2 g, Sugar 6 g, Cholesterol 112 mg, Sodium 362 mg, Protein 17 g.

Stir-fried Mussel (Thai)

Nutrition value for 1/6 portion of recipe:

Calorie 63, Fat 0.9 g, Carbohydrate 8 g, Fibre 1 g, Sugar 3 g, Cholesterol 14 mg, Sodium 859 mg, Protein 7 g.

Miso Fish (Japanese)

Nutrition value for 1/6 portion of recipe:

Calorie 104, Fat 1.1 g, Carbohydrate 5 g, Fibre 0 g, Sugar 1 g, Cholesterol 41 mg, Sodium 391 mg, Protein 18 g.

See my related posts and pictures of ingredients:

Tropical Blueberries are Extreme Super Fruits

The first analysis of the healthful antioxidant content of blueberries that grow wild in Mexico, Central and South America concludes that some of these fruits have even more healthful antioxidants than the blueberries — already renowned as “super fruits” — sold throughout the United States. These extreme super fruits could provide even more protection against heart disease, cancer and other conditions, the report suggests. It appears in ACS’ Journal of Agricultural and Food Chemistry.

Edward Kennelly and colleagues note that although there are over 600 species of blueberries and blueberry-like fruits growing in Mexico, Central and South America (the so-called “neotropics”), very little research has been done on them. U.S.-grown blueberries are already famous for their antioxidants, which help the body get rid of harmful free radicals. So, the researchers decided to find out how neotropical blueberries stacked up against a grocery-store variety.

They found that two types of neotropical blueberries were extreme super fruits — they had significantly more antioxidants than a type of blueberry commonly sold in U.S. supermarkets stores. The researchers say that these neotropical blueberries “have the potential to be even more highly promising edible fruits.”

Source: American Chemical Society

Pasta with Scallop


12 oz spaghettini
16 sea scallops (about 14 oz/400 g)
1/2 tsp salt
2 tbsp extra-virgin olive oil
2 oz pancetta, coarsely chopped
1 small onion, chopped
2 cloves garlic, minced
1/2 tsp hot pepper flakes
1/4 tsp pepper
1 can (19 oz/540 mL) whole tomatoes
2 tbsp chopped fresh parsley


  1. In large pot of boiling salted water, cook pasta according to package directions; drain and return to pot.
  2. Meanwhile, remove tough muscle from each scallop; sprinkle with 1/4 tsp of the salt. In skillet, heat 1 tbsp of the oil over medium-high heat; cook scallops, in batches, until golden, about 2 minutes. Remove and set aside.
  3. In clean skillet, heat remaining oil over medium heat; cook pancetta until crisp, about 5 minutes.
  4. Add onion, garlic, hot pepper flakes, pepper and remaining salt; cook, stirring occasionally, until onion is softened, about 5 minutes.
  5. Mash tomatoes and add to pan; cook, stirring occasionally, until thickened, about 10 minutes.
  6. Add parsley and scallops; cook until scallops are opaque, about 1 minute. Toss with pasta. Makes 4 to 6 servings.

Nutrition information for each of 6 servings:

About 372 Calorie, 10 g total fat (3 g satuated fat), 49 g carbohydrate, 3 g fibre, 28 mg cholesterol, 810 mg sodium, 20 g protein.

Source: Canadian Living