Go ahead and tell them all you "just whipped it up." We won't tell.

We have recipes for every occasion that'll knock their socks off. Whether you need to feed hungry kids fast or the spouse invited the boss to dinner (I hate when they do that...), we have a recipe for you. And don't forget to to come back and visit often: The Chef's in the kitchen are going to be adding new recipes regularly.

Honey Mustard Salmon

This dish is elegant enough for company, quick enough for a "desperation dinner," and convenient enough for any cook. You can put it together at the last minute or assemble it in the morning so it's ready to cook when you are.

Serving: 6
Prep Time: 5 minutes
Cook Time: 6 minutes
Total Time: 11 minutes

INGREDIENTS:
2 tablespoons snipped fresh dillweed or 1 teaspoon dried, crumbled
2 tablespoons Dijon mustard or any other good-quality mustard
1 tablespoon honey
6 salmon fillets (about 4-ounces each)
Vegetable oil spray (optional)

DIRECTIONS:
1. Preheat grill on high or preheat broiler to 450 degrees F.

2. In a small bowl, whisk together dillweed, mustard, and honey.

3. Rinse salmon and pat dry with paper towels. Brush mustard mixture all over flesh side of salmon.

4. If broiling fish, spray a baking sheet with vegetable oil spray. Put fish skin side down on grill or baking sheet. Grill or broil about 6-inches from heat for about 6 minutes, or until fish is barely translucent at its thickest part and sides are beginning to flake when tested with a fork. Fish will cook a little more after you remove it from the heat.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 152
Total Fat: 4 g
Carbohydrates: 4 g
Protein: 23 g

Fish Dijon

From the Moosewood cookbook series comes this tangy fish that will impress your guests.

Serving: 6
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

INGREDIENTS:
4 tbsp. butter
1 cup onion, minced
1 tbsp. fresh dill
3 tbsp. unbleached white flour
1 cup milk, at room temperature
1/2 cup sour cream
2 tbsp. Dijon mustard
2 tsp. fresh lemon juice
salt and pepper
2 lb fish fillet

DIRECTIONS:
1. Saute the onions and dill in the butter until the onions are translucent.

2. Add the flour to the butter and onion mixture and stir rapidly on low heat, taking care not to scorch the flour.

3. Stir in the milk.

4. The sauce should thicken quickly and become smooth after several more minutes of stirring.

5. Remove from the heat and whisk in the sour cream, 1 to 2 tablespoons of mustard, lemon juice, and salt and pepper.

6. Whisk smooth.

7. If the sauce will not be served immediately, keep it warm on very low heat or in a double boiler.

8. Add the lemon juice just before serving.

9. Meanwhile, bake or broil the fish.

10. As soon as the fish is tender and flakes easily, ladle the sauce over it and serve.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 300
Total Fat: 16 g
Saturated Fat: 9 g
Cholesterol: 170 mg Sodium: 162 mg
Carbohydrates: 9 g
Fiber: 0 gz
Sugar: 2 g Protein: 30 g
Calcium: 140 mg
Folate: 40 mcg

Sauteed Shrimp and Scallops with Cilantro

A delicious and simple seafood dish.

Serving: 3
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

INGREDIENTS:
2 tbsp olive oil
1 cup diced green bell pepper
1 large clove garlic, minced
1/2 lb sea scallops
1/2 lb shrimp, peeled and cleaned
2 cups chopped tomato
1/3 chopped fresh cilantro
1 tsp chili powder (or to taste)

DIRECTIONS:
1. Heat olive oil over medium-high heat in a saute pan.

2. Add green pepper and saute for 1 minute.

3. Add scallops, shrimp and garlic and saute for 3 minutes, stirring or shaking pan frequently.

4. Add tomatoes, cilantro and chili powder and saute until tomatoes reduce and form a sauce, approximately 7 minutes. Serves 3-4.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 300
Total Fat: 12 g
Carbohydrates: 13 g
Protein: 35 g

Roasted Citrus-Crumbed Flounder

This dish is perfect for a Spring or Summer meal with bursts of color and a lot of zest!

Serving: 3
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

INGREDIENTS:
2 tbsp olive oil
1 cup diced green bell pepper
1 large clove garlic, minced
1/2 lb sea scallops
1/2 lb shrimp, peeled and cleaned
2 cups chopped tomato
1/3 chopped fresh cilantro
1 tsp chili powder (or to taste)

DIRECTIONS:
1. Heat olive oil over medium-high heat in a saute pan.

2. Add green pepper and saute for 1 minute.

3. Add scallops, shrimp and garlic and saute for 3 minutes, stirring or shaking pan frequently.

4. Add tomatoes, cilantro and chili powder and saute until tomatoes reduce and form a sauce, approximately 7 minutes. Serves 3-4.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 300
Total Fat: 12 g
Carbohydrates: 13 g
Protein: 35 g

Broiled Salmon

Serve this elegant dish with rice pilaf. If you happen to have leftovers - which isn't likely - slice this fish, refrigerate and serve atop a green salad for a low-carb lunch dish.

Serving: 4
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

INGREDIENTS:
4 salmon steaks
1/4 cup olive oil
2 tbsps lemon juice
2 tbsps soy sauce
1/2 tsp dry mustard
1/2 tsp ginger

DIRECTIONS:
1. Combine all ingredients in a shallow dish and marinate steaks for as much time as you have (about an hour if you can).

2. Remove salmon and place in a broiling pan, baste with marinade and broil for 5 minutes on each side (brushing occasionally with more marinade).

3. Watch carefully and check for doneness.

4. Serve immediately.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 360
Total Fat: 23 g
Carbohydrates: 1 g
Protein: 36 g

Baked Pollock Fillets

An excellent fish dish with sliced tomato and a dash of lemon. This is a simple and enjoyable recipe to make.

Serving: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

INGREDIENTS:
4 Matlaw's Pollock Fillets
1 teaspoon paprika
1 teaspoon black pepper
2 small yellow onion, sliced
2 small green bell pepper, cut into strips
8 (1/4 inch thick) slices red tomato
8 slices Cheddar cheese

DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C). Spray a baking sheet with butter flavored cooking spray.

2. Season the pollock fillets with paprika and black pepper. Place on baking sheet and layer with onion, green pepper, and tomato slices.

3. Bake in preheated oven until fish has cooked and flakes easily, about 15 minutes. Turn oven off, place two slices of cheese on each fillet. Return fish to the oven and allow cheese to melt, about 3 minutes.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 398
Total Fat: 20.4 g
Cholesterol: 180 mg

Cheesy Crust Roasted Haddock

This dish is perfect for a Spring meal with bursts of color and a lot of zest!

Serving: 6
Prep Time: 5 minutes
Cook Time: 8-10 minutes
Total Time: 13-15 minutes

INGREDIENTS:
1 1/4 cups panko or 1 1/4 cups breadcrumbs
1/4 cup unsalted butter, melted
1/4 cup chopped Italian parsley
1 teaspoon grated orange zest
1 teaspoon grated lemon zest
1 teaspoon grated limne zest
6 (6 ounce) skinless Matlaw's Cod Fillets or 6 (6 ounce) skinless Matlaw's Tilapia Fillets or 6 (6 ounce)
skinless Matlaw's Flounder Fillets, 1 1/2 inches thick, (pin bones removed)
1/2 teaspoon kosher salt
1/2 teaspoon fresh ground black pepper, mixed with above salt

DIRECTIONS:
1. Heat oven to 450 degrees F. Line a large baking sheet with parchment paper.

2. Combine panko, butter, parsley, and citrus zest until evenly blended. Arrange cod fillets on prepared baking sheet. Season fish with salt mixture. Top with panko mixture, pressing lightly to
adhere to fillets.

3. Roast until breadcrumbs are browned and cod is barely opaque in thickest part, about 8 to 10 minutes.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 299
Total Fat: 10 g
Protein: 33g

Lemon Garlic Tilapia

This is a colorful delicious and healthy dish that is quick and easy to make. It is just the thing to reel in your appetite!

Serving: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

INGREDIENTS:
4 Matlaw's Tilapia Fillets
3 tablespoons fresh lemon juice
1 tablespoon butter, melted
1 clove garlic, finely chopped
1 teaspoon dried parsley flakes
pepper to taste

DIRECTIONS:
1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.

2. Rinse tilapia fillets under cool water, and pat dry with paper towels.

3. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.

4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 142
Total Fat: 4.4 g
Cholesterol: 49 mg

Cod Fish Cakes

A fun and different seafood recipe... we dare you to try it!

Serving: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

INGREDIENTS:
2 large potatoes, peeled and halved
1 pound Matlaw's cod fillets, cubed
1 tablespoon butter
1 tablespoon grated onion
1 tablespoon chopped fresh parsley
1 egg
3 tablespoonds oil for frying

DIRECTIONS:
1. Place the potatoes in a large pot of water, bring the water to a boil. Let the potatoes cook until they are almost tender.

2. Add the fish to the pot and let the fish and potatoes cook until they are both soft. Drain well and
transfer the potatoes and fish to a large mixing bowl.

3. Add butter, onion, parsley, and egg to the bowl; mash the mixture together. Mold the mixture into
patties.

4. Heat oil in a large skillet over a medium-high heat. Fry the patties on both sides until golden brown.
Drain on paper towels before serving.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 351
Total Fat: 12.5 g
Cholesterol: 105 mg

Crab Stuffed Flounder

This dish will be a party favorite. It's elegant yet easy to prepare!

Serving: 6
Prep Time: 10 minutes
Cook Time: 21 minutes
Total Time: 31 minutes

INGREDIENTS:
1 1/2 pounds Matlaw's flounder fillets
1 cup crabmeat - drained flaked and cartilage removed
1 tablespoon finely chopped green bell pepper
1/4 teaspoon ground dry mustard
1/4 teaspoons Worcestershire sauce
1/4 teaspoon salt
ground white pepper, to taste
1 egg white
1/4 cup butter, melted
5 tablespoons mayonnaise
1/2 teaspoon paprika
1 tablespoon dried parsley

DIRECTIONS:
1. Preheat oven to 400 degrees F (200 degrees C). Rinse the fillets and pat dry with paper towels.

2. Combine crab meat, green pepper, mustard powder, Worcestershire sauce, salt, white pepper and the
crushed saltines. Combine the egg whiteand 1 tablespoon mayonnaise. Stir this into the crab meat
mixture.

3. Brush the flounder fillets with melted butter. Place in a lightly greased, shallow baking dish. Spoon the
crab mixture over the fillets and drizzle with any remaining butter.

4. Bake the fillets at 400 degrees for 15 minutes.

5. While the fish is baking, lightly beat the egg yolk in a small bowl. Stir in 5 tablespoons of mayonnaise.
Remove fish from oven and spread this mixture over the stuffing; sprinkle with paprika and parsley.

6. Increase oven temperature to 450 degrees and bake until golden and bubbly, about 6 minutes.

NUTRITIONAL INFORMATION:
Based on individual serving.

Calories: 309
Total Fat: 21.3 g
Cholesterol: 131 mg