Yoga star Kathryn Budig is known for her ability to make yoga accessible and playful through her teaching and writings, but her skills extend beyond the yoga mat — all the way to the kitchen. Below, she shares her recipe for salmon.

Salmon in Sweet and Spicy Carrot Sauce

Carrots meet fish in this summer dish. (Photo: Cynthia Groseclose)

I was recently in New York speaking at an event for my management company. It was an amazing event with their fantastic clients (a.k.a. powerhouse women and athletes) followed by a delicious meal at my favorite place on earth (well, on my top 10 list): ABC Carpet & Home. We ate at ABC Kitchen and they served us gorgeous farm-to-table food that made healthy seem un-healthy and simple seemingly decadent. My favorite course was this amazing salmon with a spicy yet sweet carrot sauce. I spent the entire meal breaking down its components in my mind, determined to recreate it as soon as I got home.

My obsessiveness paid off and this dish is to die for. Simple, gorgeous, and a big-time winner. Bon appétit!


(Photo: Cynthia Groseclose)


4 filets wild salmon
14 carrots, peeled
½ cup canned light coconut milk
2 teaspoons sambal olek (Indonesian chili paste)*
¼ cup fresh-squeezed orange juice
1 inch ginger root, peeled
¼ cup basil leaves
1 tablespoon smoked paprika
¼ cup olive oil or coconut oil
¼ cup maple syrup
Sea salt and fresh-cracked pepper, to taste
Coconut oil spray

*if you can’t find sambal olek (rather common these days in the Asian section), you can replace it with chili paste or hot sauce.


Preheat oven to 400 degrees F. Mix peeled carrots with olive or coconut oil and maple syrup/paprika combo. Place onto a cookie sheet and sprinkle generously with sea salt. Roast for 30-40 minutes or until soft when pierced. Reserve 4 carrots and cut into bite-sized pieces.

Place the 10 remaining roasted carrots into a high-speed blender with orange juice, ginger, sambal, and coconut milk. Puree until smooth and taste for any needed salt and pepper.

Spray a grill pan and both sides of your fish with coconut oil. Bring to high heat. Sprinkle your salmon with salt and grill on each side for roughly 4 minutes to keep the inside slightly pink (which I personally prefer).

Transfer a ladle of sauce into a shallow bowl and plate your beautiful fish on top. Garnish with basil, reserved carrots, salt, and pepper.

Kathryn Budig is a yoga teacher, author, and the founder of AIM TRUE. Find more healthy recipes on her blog.

Read This Next: Kathryn Budig’s Kale Caesar Salad With Roasted Cauliflower

How and Why to Cook Oysters on the Grill

You know the R rule? The one that says you should only eat oysters in months with the letter R? Ignore it. Grilled oysters, the fire concentrating their briny flavor, are my barbecue go-to. Here’s how to make them yours: Buy a few dozen oysters (you want big ones that won’t dry out). Once your grill hits medium-high, fill the grate with as many bivalves, cupped side down, as will fit. Cover, and half a beer later (about two minutes), the shells pop open. That’s it; they’re done. Transfer to a platter, remove the top shells, and slurp away. I serve mine with hot sauce, but a dab of herb butter works, too. Repeat. And crack another beer.

Chipotle Vinaigrette OYSTER’S ON THE HALF SHELL
3 tablespoons sherry vinegar
1 tablespoon balsamic vinegar
2 cloves garlic, minced
2 canned chipotle chiles in adobo sauce, very finely chopped
2 tablespoons adobo sauce from the can
1/2 teaspoon salt
2/3 cup olive oil
Freshly ground black pepper to taste
36 oysters, shucked, on the half shell
1 cup hickory or mesquite chips soaked in water for 1 hour for a charcoal grill, or 1/2 cup dry wood chips in a smoker box or an aluminum foil packet poked with holes for a gas grill

1. Prepare a hot fire in a grill.

2. To make the vinaigrette, whisk all the ingredients in a small bowl until well blended. Set aside. (Vinaigrette can be made up to 4 days ahead of time and stored, covered, in the refrigerator.)

3. Arrange the oysters in their half shells on a large baking sheet. Spoon about 1 teaspoon vinaigrette over each oyster and bring out to the grill. Add the wood chips to the coals or place the smoker box or packet close to a gas jet on a gas grill. When you see the first wisp of smoke, quickly arrange the oysters on the grill grate. Close the lid and grill for 3 to 5 minutes or until the edges of the oysters have begun to curl.

4. Arrange the oysters on plates or a platter and serve, passing extra vinaigrette at the table.

Oysters Rockefeller Recipe:

Recipe Type: Oysters
Cuisine: Cajun, Creole
Yields: 6 servings or 36 appetizers
Prep time: 15 min
Cook time: 5 minutes


36 fresh (live) oysters on the half shell*
6 tablespoons butter
6 tablespoons finely-minced fresh spinach leaves
3 tablespoons finely-minced onion
3 tablespoons finely-minced parsley
5 tablespoons homemade bread crumbs
Tabasco Sauce to taste
1/2 teaspoon Herbsaint or Pernod**
1/2 teaspoon salt
Rock Salt
Lemon wedges for garnish


Using an oyster knife, pry open the oyster shells, then remove the oysters. Discard the top shells; scrub and dry the bottom shells. Drain the oysters, reserving the oyster liquor.

In a large saucepan, melt the butter; add spinach, onion, parsley, bread crumbs, Tabasco Sauce, Herbsaint, and salt. Cook, stirring constantly, for 15 minutes. Remove from heat. Press the spinach mixture through a sieve or food mill; let cool. Mixture may be made ahead of time and refrigerated until ready to use.

Preheat oven broiler. Line an ovenproof plate or platter with a layer of rock salt about 1-inch deep (moisten the salt very slightly). Set oysters in the rock salt, making sure they are level.

Place a little of the reserved oyster liquor on each oyster. Spoon an equal amount of the prepared spinach mixture over each oyster and spread to the rim of the shell.

Broil approximately 5 minutes or until the edges of the oysters have curled and the topping is bubbling. Watch carefully.

Garnish the plates or platter with the parsley sprigs and the lemon wedges. Serve immediately.

Original recipe makes 24 oysters
2 slices bacon
24 unopened, fresh, live medium oysters
1 1/2 cups cooked spinach
1/3 cup bread crumbs
1/4 cup chopped green onions
1 tablespoon chopped fresh parsley
1/2 teaspoon salt
1 dash hot pepper sauce
3 tablespoons extra virgin olive oil
1 teaspoon anise flavored liqueur
4 cups kosher salt
Check All Add to Shopping List
30 mins
30 mins
1 hr Directions
Preheat oven to 450 degrees F (220 degrees C). Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside.
Clean oysters and place in a large stockpot. Pour in enough water to cover oysters; bring the water and oysters to a boil. Remove from heat and drain and cool oysters. When cooled break the top shell off of each oyster.
Using a food processor, chop the bacon, spinach, bread crumbs, green onions, and parsley. Add the salt, hot sauce, olive oil and anise-flavored liqueur and process until finely chopped but not pureed, about 10 seconds.
Arrange the oysters in their half shells on a pan with kosher salt. Spoon some of the spinach mixture on each oyster. Bake 10 minutes until cooked through, then change the oven’s setting to broil and broil until browned on top. Serve hot.

Marinated Seared Tuna

1/2 cup soy sauce
1/4 to 1/2 cup rice wine vinegar
4 scallions, white and light green sliced and finely chopped, dark green sliced on an extreme bias for garnish
2 cloves garlic, smashed and finely chopped
1 1/2 inches ginger, peeled and grated
Four 6-ounce sushi-grade tuna steaks,Peanut oil, for searing
In a flat, shallow dish, combine the soy, rice vinegar, white and light green scallions, garlic and ginger. Add the tuna and roll around to get the marinade on all sides. Cover and let sit in the fridge for up to 2 hours, turning the tuna periodically.

Remove the tuna from the fridge and let sit in the marinade outside of the fridge for 20 to 30 minutes.

When the tuna has come to room temperature, remove it from the marinade. With a paper towel, gently remove some of the excess marinade.

Coat a large saute pan with peanut oil and bring it to a VERY high heat. When the pan is VERY hot but not quite smoking, pull the pan off the heat and add the tuna to the pan. Return the pan to the heat and sear the tuna for 1 minute on each side.

Remove the tuna from the pan, let rest for 4 to 5 minutes and slice into 1/4 to 1/2-inch thick slices. Sprinkle with the dark green sliced scallion tops.

Serve immediately with a little extra soy on the side if desired.

Salmon With Béarnaise Sauce:

4- 6-8 oz Salmon fillets
1/2 cup white wine
2 tbsp. finely chopped shallots
1/2 tsp crushed white peppercorns
1 tbsp. finely chopped fresh tarragon
2 tsp finely chopped fresh parsley
3 egg yokes
3/4 cup of unsalted melted butter

In a frying pan, poach salmon in 1/4 cup of white wine,
2 tbsp of lemon juice and 1 tsp crushed black peppercorns,
adding sufficient cold water to cover salmon fillets.
When salmon id cooked, remove from heat, discard poaching liquid.
Meanwhile, make sauce:
In small saucepan, bring wine, shallots, peppercorns and herbs
to a boil and reduce mixture by half. Sieve to remove shallots,
peppercorns and herbs. Pour liquid into food processor. Gradually add egg yolks
and butter while machine is running. Turn machine off. Season to taste.
If desired, add a little finely chopped fresh tarragon and parsley. Spoon
sauce over salmon and serve with green salad.

Mimosa Scallops

2 tbsp olive oil
1 lb scallops
1 bunch of green onions
1 green bell pepper/diced
1 cup cooked sliced carrot
1 cup cooked sliced potato
1/2 cup cooked sliced artichoke hearts
2/3 cup vegetable broth
Mimosa sauce (1/3 cup orange juice w/
2 tbsp white wine vinegar)
1 tbsp chopped chives

In large frying pan over medium heat, saute’ scallops
in oil on all sides until lightly browned. Keep warm.
Fry 2 or 3 onions in frying pan until just wilted, reserve.
Chop remaining onions, cook in frying pan until just wilted,
add vegetables, broth, Mimosa sauce and chives; cook for
3 to 4 minutes until mixture is hot. Return scallops to pan; season to taste.
Serve immediately garnished with wilted whole green onions.

Basic Halibut Cheeks Cooking Methods
A gourmet recipe with Wild Alaska Halibut Cheeks

Prep Time:
Overnight (pref.) or 30-45 minutes
Cooking Time:
Approximately 10 minutes
Halibut cheeks are sweet, almost like lobster and quick to prepare.
Seafood Ingredient: Fresh Alaska Halibut

The best way to thaw your halibut cheeks is to leave them in the refrigerator overnight allowing at least 8-10 hours. Trying to rush the process by thawing at room temperature or placing the frozen pouch in warm water is definitely NOT recommended, as it can cause the halibut cheek to lose flavor and texture. If you must thaw your halibut cheeks quickly, place the frozen pouch in a bowl of cool water for 30-45 minutes, and then CONTINUE thawing in refrigerator.
Melt 1 tablespoon butter in large nonstick skillet over medium-high heat. Dip each halibut cheek in a bit of flour (this is a great method although not necessary) and brown over high heat 1-2 minutes per side; until center is opaque. Sprinkle with salt and pepper and serve.
Preheat oven to 450. Brush halibut cheek with butter and a dusting of bread crumbs if desired. Place tray high in oven and bake for 3-4 minutes until opaque in center. Sprinkle with salt and pepper.
Brush grill with olive oil PRIOR to heating. Season halibut cheek with salt and pepper. Once the grill is medium hot place it, uncovered, and cook over medium heat for 1-2 minutes on each side or until it is firm and cooked through.


Prep time: 20 minutes
Cook time: 15 minutes
Yield: Makes 4 large sandwiches.

1 pound medium shrimp, shelled, deveined and with tails removed
3/4 cup fine cornmeal
3/4 cup flour
1 Tbsp Cajun seasoning
1 teaspoon salt
2 eggs, beaten
Peanut oil for frying
1/2 head iceberg lettuce, shredded
2-3 tomatoes, sliced about 1/4 inch thick

Grilled Sea Bass with Tropical Salsa
•1 cup 1/4-inch pieces peeled, cored pineapple
•3/4 cup 1/4-inch pieces peeled, pitted mango
•2/3 cup 1/4-inch pieces red bell pepper
•1/2 cup 1/4-inch pieces seeded tomato
•1/3 cup 1/4-inch pieces seeded English hothouse cucumber
•1/3 cup 1/4-inch pieces red onion
•3 tablespoons minced fresh cilantro
•2 tablespoons minced fresh mint
•2 tablespoons minced seeded jalapeño chili
•2 tablespoons fresh lime juice
•6 6-ounce sea bass fillets
•Olive oil


Combine first 10 ingredients in medium bowl; toss to blend. Season salsa with salt. Chill to blend flavors, at least 1 hour and up to 4 hours, tossing occasionally.

Prepare barbecue (medium-high heat). Brush fish with oil; sprinkle with salt and pepper. Grill until just opaque in center, about 5 minutes per side. Transfer to plates. Top with salsa and serve.

I suggest using Lobster Tails so you get mostly meat instead of using Live lobsters.

1 cup mayonnaise
1/2 cup chopped celery
Salt and pepper to taste
2 1/2 cups of cooked chopped Lobster meat
2 tablespoons butter
6 bakery style hot dog buns(split)
2 cups firmly packed baby arugula
12 slices bacon, cooked and crumbled

Stir together first 4 ingredients in a small bowl, gently stir in lobster meat.
Cover and chill until ready to serve.
Melt 1 tablespoon butter in large skillet over medium heat.
Add half the buns and toast them in skillet.
Arrange Arugula on buns and top with lobster mixture and bacon.
My mouth is watering!!

Lobster Deviled Eggs
12 hard boiled eggs, peeled
3/4 cup mayonnaise
1 tablespoon fresh lemon juice
1 1/2 teaspoons Dijon mustard
1/2 teaspoon freshly ground pepper
1/8 teaspoon salt
1/8 teaspoon ground red pepper
1 cup coarsely chopped cooked lobster meat
Smoked paprika
Chopped fresh chives

Cut eggs in half, place yolks in a med bowl, place egg whites on serving platter.
Mash yolks with fork until crumbly.
Add mayonnaise and next five ingredients. Gently stir in the Lobster meat.
Spoon filling into egg white halves, sprinkle tops with smoked paprika and chives.
Chill until ready to serve.


6 thoughts on “CAPT’N DAVE’S RECIPE’S

    • We have all the batter here for you that will work. It’s too simple and our seasoning has the recipe on it.
      Come by we’ll show it to you. I also have battered tailmeat which makes it even simpler.

  1. Hey there Captain Dave,
    We have a question here! We love sea bass for dinner- the kids and hubby love the taste and I love that I can have dinner cooked in 20 mins! If we buy frozen sea bass how long should we thaw it out or can I just stick it in the oven while still frozen? Would love to keep it stocked here at home but prep time is not my friend!
    Thanks, Summer

    • Summer,
      I don’t suggest ever cooking any seafood frozen. Our Seabass comes available fresh and we also have beautiful 8 oz seabass loins that are skinless and boneless. They also come frozen and vacuumed sealed. So, all you have to do is purchase the fresh and cook it or you can pickup some of our frozen ones and just run cold water over them or let them sit in your refrigerator over night.
      Please call me if you have any other questions.

  2. Good Evening Captain Dave,
    I just moved here from Los Angeles. I would like to make gumbo. I am having a hard time locating a Lousiana hot sausage with a fine/thin casing and whole blue crab. Can you help?

    • T. Wayne,
      We carry a really good gumbo in a 30 oz tub and a 4# tray. You can doctor it up or you can start from scratch.
      We carry whole cleaned gumbo crabs all the time and I have Andouille sausage, Alligator sausage, Crawfish sausage,
      I can check in with our suppliers about the Louisiana Hot sausage when I place my order today and if my supplier has some, I will keep it in stock and add it to my list. I just spoke with our supplier from Louisiana and they will be here tomorrow and I added a case of Louisiana Hot Sausage. They have a mild and hot and I ordered the hot. They were not 100% sure if they had the hot but if they have it, it will be on the truck tomorrow.
      Call the store tomorrow around 1:00 if you want to see if we received it.
      Store number is: 972-424-3474

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