Outer Banks Seafood Recipes

Posted April 15, 2019

When you think food of the Outer Banks you think seafood. And why not? The Atlantic Ocean is literally our front door. So if you’re looking for Outer Banks seafood recipes, you have landed at the right place. We bring you some delicious seafood recipes you can try at home. All inspired by NC Sea Grant’s Hook, Line, & Science. Bon appétit!

Creamy Baked Trout recipe

A distinct memory of my childhood is Sunday morning breakfast. Without fail, we had fried mountain trout, hot grits and homemade biscuits.

People are often surprised at the idea of fish for breakfast; unless it’s lox and bagels. But consider it. Simply sauté a small piece of a favorite, mild-flavored fish. Serve with a toasted, buttered English muffin. I think you’ll like it!

Or, for a more traditional use of this fish, try this baked trout for dinner soon.

Ingredients

4 small trout fillets
3/4 cup sour cream
1 tablespoon flour
1 tablespoon fresh lemon juice
1/2 tablespoon finely chopped fresh dill
1/3 teaspoon pressed garlic
1/3 cup dry white wine
salt
freshly ground black pepper
paprika

Directions

In small bowl, combine sour cream, flour, lemon juice, dill, garlic, and wine.
Place fish in lightly greased baking dish. Sprinkle with salt and pepper.
Spoon sour cream mix over fish. Dust with paprika.
Bake at 450 F until fish flakes easily with a fork, about 8 to 10 minutes. Serves 4.

From: Marinerís Menu: 30 Years of Fresh Seafood Ideas. Contributed by Joyce Taylor

Grilled Marinated Tuna w/Herb Butter

Yellowfin is one variety of tuna. Others include bluefin, albacore, tunny, bonito, skipjack and bigeye.

While bluefin is the favorite of many cooks, most of it is exported to Japan for sashimi.

Yellowfin is almost as tasty as bluefin, less expensive and more frequently found in seafood markets.

When buying, select tuna with no dry or brown spots and no iridescent sheen. It also shouldn’t be a bright pink. As always when buying fish, be sure that it smells fresh like the ocean.

A 3 1/2 ounce serving of yellowfin also contains 108 calories and only 1 gram of fat. It is low in sodium. When it comes healthy options for Outer Banks seafood recipes, this tuna is it. A very good source of protein, yellowfin is high in some essential vitamins and minerals, including magnesium, phosphorous, potassium, thiamin, niacin, vitamin B6, and selenium.

Ingredients

8 tuna steaks
1/2 cup canola oil
1/3 cup soy sauce
1/4 cup fresh lemon juice
1 teaspoon lemon zest
1/2 teaspoon minced fresh garlic
1/4 teaspoon freshly ground black pepper

Herb Butter

1/2 cup butter, softened
1 teaspoon Dijon mustard
2 tablespoons minced green onion, including tops
2 tablespoons minced fresh parsley
1 tablespoon minced fresh tarragon

Directions

Prepare Herb Butter (below) and set aside.
In small bowl, combine oil, soy sauce, lemon juice, zest, garlic and pepper. Reserve 1/3 cup.
Place steaks in single layer in shallow baking dish. Pour remaining marinade over them. Marinate in refrigerator 45 minutes, turning once.
Place steaks in well-greased hinged wire grill. Cook about 4 inches from heat until done on one side, about 6 minutes. Baste top side with reserved marinade and turn. Cook until done, about 6 minutes. Place on serving dish and spread with Herb Butter
Herb Butter: In small bowl, combine butter, mustard, onion, parsley and tarragon. Set aside for flavors to blend. Serve over tuna steaks.

From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas. Contributed by Joyce Taylor

Oysters Rockefeller

Ingredients

48 oysters
1 1/2 sticks butter
1 10-ounce package frozen chopped spinach, thawed. Squeeze out excess water
4 tablespoons minced onion
4 tablespoons chopped fresh parsley
1/2 cup minced celery
1/4 teaspoon dried tarragon leaves
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon Tabasco sauce
2/3 cup toasted, fresh bread crumbs
3 tablespoons margarine or butter, melted
rock salt

Directions

Scrub oysters with stiff brush under cold running water. Shuck and drain.
Melt 12 tablespoons of butter in small saucepan. Add spinach, onion, parsley, celery, tarragon, cayenne, garlic powder, salt, and Tabasco. Simmer about 5 minutes.
Spread layer of rock salt in baking pan. Place deep halves of oyster shells level on rock salt. Place an oyster in each. Spread spinach mixture over each oyster. Combine bread crumbs and 3 tablespoons melted butter. Sprinkle over tops.
Bake at 450 F until oysters are done, about 10 to 15 minutes. Serves 8.

Refer to NC Sea Grant for more information regarding research, education and outreach opportunities relating to current issues affecting the North Carolina coast and its communities.