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Here are some delicious seafood dishes for you to make for your family and friends, and they are good for you, too. Enjoy.

FLOUNDER IN TOMATO SAUCE

1 tablespoon olive oil

1/2 green bell pepper, thinly sliced

1 small onion, chopped

1 large (28-ounce) can tomatoes, chopped

1 clove garlic, minced

1 teaspoon oregano

1/4 cup fresh basil, minced

4 flounder fillets

Parsley

In a large frying pan, sauté in oil the bell pepper and chopped onion. Add tomatoes, garlic, oregano and basil. Cover and cook over low heat for 7 minutes. Remove cover and cook 20 minutes. Place flounder in single layer over the tomatoes. Cover pan and simmer 5 to 10 minutes, until the fish is opaque. Sprinkle with parsley. Yield: 4 servings.

SOY-GLAZED SALMON

Marinade:

3 tablespoons reduced-sodium soy sauce

1-1/2 tablespoons orange juice

1-1/2 tablespoons honey

1 tablespoon grated gingerroot

1/8 teaspoon hot-red-pepper flakes

Salmon:

4 (6-ounce) salmon steaks (3/4-inch thick)

Cooking spray

Marinade: In small bowl, mix marinade ingredients. Pour all but 1 tablespoon marinade into large, resealable food storage bag. Add salmon steaks to plastic bag; seal bag, and turn to coat salmon. Let salmon marinate 5 minutes.

Salmon: Preheat broiler. Lightly coat broiler-pan rack with cooking spray. Remove salmon from bag; arrange on broiler-pan rack. Reserve marinade in bag.

Broil salmon steaks 4 minutes; turn over. Brush with marinade from bag. Broil 3 to 5 minutes or until just barely opaque at center. Transfer to plates; drizzle with 1 tablespoon marinade from bowl. Yield: 4 servings.

SPAGHETTI AND CRAB DISH

6 crabs

1/4 cup vegetable oil

Salt and pepper to taste

2 cloves garlic

1 large (28-ounce) can plum tomatoes

1/4 cup olive oil

Dash of fresh parsley and basil

Thin spaghetti

Clean crabs; sauté in vegetable oil. Season to taste with salt and pepper. When crabs turn red in color, add garlic, tomatoes, olive oil, parsley and basil; simmer 30 minutes. Taste while cooking to see if more seasoning is needed. Serve sauce over thin spaghetti and serve crabs on the side.

THE BEST SEAFOOD DINNER

1 sheet (one half 17-3/4-ounce) package frozen puff pastry, thawed

8 small fillets of sole, (3-ounce each), divided

Pepper to taste

4 ounces smoked salmon, cut in small pieces

2 tablespoons butter or margarine, softened

1/2 teaspoon lemon juice

1 egg yolk, slightly beaten

Hollandaise sauce (recipe follows)

Cut pastry in 4 squares. On lightly floured surface roll each into an 8-inch square. In center of each square place a fillet. Sprinkle lightly with pepper; set aside. In blender or processor whirl salmon, butter and lemon juice until smooth. Spread down center of each fillet; top with remaining fillets. Bring pastry up around fish to cover completely; trim excess with kitchen scissors. Pinch seams to seal. Place seam-side down on foil-lined heavy (or double lightweight) cookie sheet; chill overnight. Brush pastry with beaten yolk. Bake in bottom third of preheated 375º oven 25 to 30 minutes until golden brown. Serve immediately with Hollandaise Sauce. Yield: 4 servings.

To prepare Hollandaise sauce:

3 egg yolks, room temperature

2 tablespoons lemon juice

1 stick plus 2 tablespoons softened butter, divided

1/4 teaspoon salt

Dash of freshly-ground pepper

In blender or food processor whirl yolks, lemon juice, 2 tablespoons butter, salt and pepper until well mixed. Melt remaining 1/2 cup butter. With blender or processor running, add hot butter in slow, steady stream. Whirl just until smooth and thickened. Serve immediately or keep warm on top of double boiler set over hot water. Yield: 1 cup.

STEAMED VEGETABLE PLATTER

6 carrots, cut into 2-inch pieces

1/4 pound green beans, cut in thirds

4 red boiling potatoes, quartered, then each quarter cut into 3 pieces

1/2 pound mushrooms

1/2 cup yogurt

Salt and pepper to taste

Place carrots in single layer in steamer basket; steam 10 minutes. Add beans and potatoes to steamer and steam 15 minutes. Add mushrooms and steam until carrots are tender, about 5 minutes more. Spoon into serving dishes. Spoon 1/4 cup yogurt over each serving and season with salt and pepper. Yield: 2 servings

BANANA UPSIDE-DOWN CAKE

1 cup firmly packed light brown sugar

6 tablespoons (3/4 stick) unsalted butter, softened

2 large ripe bananas, sliced

1-1/2 cups cake flour

3/4 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon salt

1 cup mashed ripe bananas (about 3)

1/2 cup buttermilk

1 teaspoon vanilla

1-1/4 cups sugar

1/3 cup vegetable shortening

2 eggs

Preheat oven to 350º. Using electric mixer, cream light brown sugar and butter in medium bowl; blend well. Spread brown sugar mixture over bottom of a 9-inch square baking dish with 2-inch high sides. Arrange banana slices atop brown sugar mixture, covering it completely. Set cake pan aside.

Combine flour, baking soda, baking powder and salt in a small bowl. Mix mashed bananas, buttermilk and vanilla in another small bowl. Using electric mixer, cream 1-1/4 cups sugar and shortening until fluffy. Add eggs, 1 at a time, beating well after each addition. Add dry ingredients alternately with creamed mixture, mixing until just combined. Pour batter over bananas in pan. Bake until cake pulls away from sides of pan and tester inserted in center of cake comes out clean, about 45 to 50 minutes. Transfer to rack and cool slightly. Turn cake out onto serving plate. Serve warm or at room temperature. Yield: 6 servings.

PEANUT BUTTER CARROT BARS

1-1/3 cups all-purpose flour

1/2 teaspoon baking powder

1/2 teaspoon cinnamon

1-1/2 sticks butter, softened

3/4 cup sugar

2 eggs

1 (12-ounce) package Nestle’s Toll House Peanut Butter morsels

1-1/2 cups shredded carrot

Powdered sugar

Preheat oven to 350º. In a small bowl combine flour, baking powder and cinnamon; set aside. In a large mixing bowl combine butter and sugar; beat until creamy with electric mixer. Add eggs; beat well. At low speed add dry ingredients alternately with shredded carrots, blending well. Fold in peanut butter chips. Spread batter into greased 13x9x2-inch baking pan. Bake for 25 minutes; cool completely before sprinkling top with powdered sugar. Cut into bars.

Any comments, questions or favorite recipes? I would love to hear from you. Feel free to send your email to helenkitchen@msn.com, and please write “Helen’s Kitchen Request, ATTN: Lori” in the subject line to make sure that I receive your email. Thank you.