FISH AND SEAFOOD
The best seafood recipes are also the fastest (most are ready in 20 minutes or less). A simple twist—skewered shrimp and grits, a crispy topping for baked cod, a sweet and savory salmon glaze—makes these mains exciting and accessible.
Roasted Shrimp with White Beans and Feta
Grilled Scallop Scampi Kebabs with Arugula and Herb Salad
Orange-Glazed Salmon with Olive Quinoa
Roasted Cod with Almond-Thyme Breadcrumbs
Baked Cod with Feta and Tomatoes
Halibut with Balsamic Cherry Tomatoes
Seared Arctic Char with Cucumber Relish
Spanish-Style Snapper with Roasted Red Pepper Sauce
Salmon with Lime-Hoisin Glaze with Crunchy Bok Choy Slaw
Seared Scallops with Summer Vegetables and Beurre Blanc
Crispy Fish Nuggets with Tartar Sauce
Mussels Steamed with Bacon, Beer, and Fennel
Flounder in Ginger-Sesame Broth with Edamame and Bok Choy
Grilled Tuna and Broccolini with Garlic Drizzle
ROASTED SHRIMP WITH WHITE BEANS AND FETA
Hands-on: 20 min. Total: 20 min.
Roasting shrimp in the oven is a hands-off route to bringing out robust flavor; the method also helps prevent overcooking, keeping shrimp tender. Prep tip: It’s easier to grate the rind before juicing the lemon.
2 tablespoons plus 4 teaspoons olive oil, divided
3 tablespoons fresh lemon juice, divided
¼ teaspoon kosher salt, divided
1 pound peeled and deveined large shrimp
1 cup finely chopped red onion
1 (15-ounce) can cannellini beans, rinsed and drained
¼ cup unsalted chicken stock
1 teaspoon finely grated lemon rind
4 teaspoons balsamic vinegar
½ teaspoon Dijon mustard
¼ teaspoon freshly ground black pepper
¼ cup chopped fresh mint
1 ounce feta cheese, crumbled (about ¼ cup)
1. Preheat oven to 450°.
2. Combine 2 teaspoons olive oil, 1 tablespoon lemon juice, and ⅛ teaspoon salt in a dish. Add shrimp; toss to coat. Set aside.
3. Heat 2 teaspoons olive oil in a nonstick skillet over medium heat. Add onion; sauté 2 minutes. Stir in beans, chicken stock, and remaining ⅛ teaspoon salt; cook 3 minutes.
4. Arrange shrimp on a baking sheet; roast at 450° for 4 minutes.
5. Combine remaining 2 tablespoons oil, remaining 2 tablespoons lemon juice, rind, vinegar, mustard, and black pepper in a bowl. Pour half of oil mixture over bean mixture; toss. Stir in mint. Divide bean mixture evenly among 4 plates; sprinkle with feta cheese. Arrange shrimp alongside. Top with remaining oil mixture.
SERVES 4 (serving size: about 6 shrimp and ½ cup bean mixture)
CALORIES 273; FAT 14g (sat 2.8g, mono 8.6g, poly 1.4g); PROTEIN 21g; CARB 16g; FIBER 4g; CHOL 149mg; IRON 1mg; SODIUM 535mg; CALC 140mg
GRILLED SCALLOP SCAMPI KEBABS WITH ARUGULA AND HERB SALAD
Hands-on: 20 min. Total: 20 min.
A simple combo of olive oil, garlic, and reduced white wine serves as both a basting liquid and a dressing for the herbaceous salad.
¼ cup extra-virgin olive oil
4 garlic cloves, minced
¼ cup dry white wine
¼ cup finely chopped fresh parsley
24 sea scallops (about 1½ pounds)
16 lemon wedges
½ teaspoon salt, divided
¼ teaspoon black pepper
Cooking spray
3 cups baby arugula
1 cup packed flat-leaf parsley leaves
¼ cup chopped fresh chives
1. Combine olive oil and garlic in a small saucepan over medium-high heat; cook 1 minute. Add wine; bring to a simmer. Remove pan from heat; stir in chopped parsley.
2. Thread 3 scallops and 2 lemon wedges onto each of 8 (4-inch) wooden skewers. Sprinkle with ¼ teaspoon salt and pepper.
3. Heat a grill pan over high heat. Coat pan with cooking spray; place skewers on pan. Grill 3 minutes; turn. Brush with half of olive oil mixture. Grill 3 minutes.
4. Combine arugula, parsley leaves, and chives in a large bowl. Divide arugula mixture evenly among 4 serving plates. Top each salad with 2 skewers. Drizzle with remaining olive oil mixture; sprinkle scallops with remaining ¼ teaspoon salt.
SERVES 4
CALORIES 273; FAT 14.7g (sat 2.1g, mono 10g, poly 1.7g); PROTEIN 22g; CARB 11g; FIBER 2g; CHOL 41mg; IRON 2mg; SODIUM 580mg; CALC 80mg
Flavor Hit
The skewered lemon wedges release their juices on the grill, adding a bright pop to the scallops.
ORANGE-GLAZED SALMON WITH OLIVE QUINOA
Hands-on: 25 min. Total: 25 min.
The fragrant orange glaze caramelizes as the salmon quickly cooks under the broiler. To serve 4, double the salmon, glaze, and quinoa, and increase the water for the quinoa to 1¼ cups.
⅔ cup water
½ cup uncooked quinoa, rinsed and drained
⅜ teaspoon kosher salt, divided
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon pitted kalamata olives, sliced
1 tablespoon pine nuts, toasted
2 (6-ounce) salmon fillets
1 tablespoon maple syrup
1 teaspoon grated orange rind
1 teaspoon fresh orange juice
½ teaspoon Dijon mustard
¼ teaspoon minced garlic
¼ teaspoon freshly ground black pepper
1. Preheat broiler to high.
2. Combine ⅔ cup water, quinoa, and ⅛ teaspoon salt in a small saucepan; bring to a boil. Reduce heat; simmer 13 minutes or until liquid is absorbed. Stir in parsley, olives, and pine nuts.
3. While quinoa cooks, arrange fillets, skin side down, on a foil-lined baking sheet. Combine remaining ¼ teaspoon salt, syrup, rind, juice, Dijon, garlic, and pepper in a bowl, stirring with a whisk. Spread orange mixture evenly over fillets. Broil salmon 6 minutes or until desired degree of doneness. Serve fillets with quinoa mixture.
SERVES 2 (serving size: 1 fillet and about ⅔ cup quinoa)
CALORIES 479; FAT 16.9g (sat 2.8g, mono 6.1g, poly 6.4g); PROTEIN 43g; CARB 37g; FIBER 4g; CHOL 90mg; IRON 3mg; SODIUM 591mg; CALC 59mg
SERVE WITH
SPRING GREENS, PEA, AND CITRUS SALAD
Hands-on: 7 min. Total: 7 min.
2 teaspoons olive oil
2 teaspoons sherry vinegar
⅛ teaspoon kosher salt
⅛ teaspoon freshly ground black pepper
2 cups mixed spring greens
½ cup frozen thawed green peas
½ cup orange sections (about 1 orange)
1. Combine oil, vinegar, salt, and pepper in a bowl, stirring with a whisk. Add greens, peas, and orange sections to bowl; toss to coat.
SERVES 2 (serving size: about 1½ cups)
CALORIES 99; FAT 4.7g (sat 0.7g, mono 3.3g, poly 0.5g); PROTEIN 3g; CARB 13g; FIBER 4g; CHOL 0mg; IRON 1mg; SODIUM 176mg; CALC 26mg
LOWCOUNTRY SHRIMP AND GRITS
Hands-on: 24 min. Total: 24 min.
This classic Carolina combo makes for a flavorful and fast dinner. Quick-cooking grits come together in about 5 minutes.
4 center-cut bacon slices, chopped
½ cup chopped onion
1 tablespoon chopped fresh thyme
8 ounces cremini mushrooms, quartered
5 garlic cloves, chopped
3¼ cups unsalted chicken stock, divided
¾ cup brewed black coffee
½ cup lower-sodium tomato juice
1 tablespoon red wine vinegar
1 teaspoon sugar
½ teaspoon ground red pepper
¼ teaspoon kosher salt, divided
2 tablespoons cornstarch
1 pound peeled and deveined medium shrimp
2 cups whole milk
1 cup uncooked quick-cooking grits
½ cup chopped seeded tomato
2 green onions, chopped
1. Cook bacon over medium-high heat until crisp. Add onion, thyme, mushrooms, and garlic; sauté 6 minutes or until onions and mushrooms are golden brown. Add 1¼ cups chicken stock, coffee, next 4 ingredients (through red pepper), and ⅛ teaspoon salt. Bring to a boil; reduce heat, and simmer 4 minutes. Add cornstarch, stirring with a whisk until smooth. Add shrimp; simmer 4 minutes or until shrimp are done.
2. Bring remaining 2 cups stock, remaining ⅛ teaspoon salt, and milk to a boil in a medium saucepan; add grits, stirring with a whisk. Reduce heat, and simmer 5 minutes, stirring frequently with a whisk.
3. Place ½ cup grits in each of 4 shallow bowls; top each serving with 1 cup shrimp mixture. Sprinkle each serving with 2 tablespoons tomato and about 1 tablespoon green onions.
SERVES 4
CALORIES 408; FAT 8.1g (sat 3.6g, mono 1.2g, poly 0.8g); PROTEIN 31g; CARB 53g; FIBER 4g; CHOL 163mg; IRON 3mg; SODIUM 611mg; CALC 252mg
ROASTED COD WITH ALMOND-THYME BREADCRUMBS
Hands-on: 20 min. Total: 20 min.
Mild-flavored, flaky cod is delicious with this crispy topping. Chewy English muffins make for divinely crunchy breadcrumbs, but feel free to use any odds and ends you have in your kitchen—toasted sourdough and pecans are a delicious combo. Serve with lightly dressed greens.
1 multigrain English muffin, torn into pieces
¼ cup sliced almonds
1 teaspoon fresh thyme
4 teaspoons olive oil
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
4 (6-ounce) fresh skinless cod, haddock, or pollock fillets
2 teaspoons canola mayonnaise
1. Preheat oven to 400°.
2. Place muffin pieces, almonds, and thyme in a mini food processor; pulse until coarse crumbs form. Heat oil in a medium skillet over medium heat. Add crumb mixture to pan, and stir to coat with oil; sprinkle with salt and pepper. Cook 3 minutes or until golden, stirring occasionally.
3. While crumbs toast, arrange fish fillets on a parchment paper–lined baking sheet; spread ½ teaspoon mayonnaise over each fillet.
4. Divide crumb mixture evenly over tops of fillets, patting lightly. Bake at 400° for 8 minutes or until fish is done.
SERVES 4 (serving size: 1 fillet)
CALORIES 258; FAT 9.4g (sat 1.1g, mono 5.7g, poly 1.9g); PROTEIN 33g; CARB 9g; FIBER 1g; CHOL 73mg; IRON 1mg; SODIUM 419mg; CALC 76mg
Prep Pointer
The cod is done when just opaque in the center and flakes easily when tested with a fork.
SHRIMP ’N’ GRITS SKEWERS
Hands-on: 18 min. Total: 18 min.
This is a clever use for leftover stone-ground polenta if you happen to make a large batch the night before. Spread in a square 8-inch baking dish and refrigerate overnight or until firm enough to slice into cubes.
2 teaspoons olive oil
1 tablespoon unsalted butter, melted
1 tablespoon chopped fresh tarragon
1⅔ cups cooked stone-ground polenta, spread in an even layer and chilled until very firm
24 large shrimp, peeled and deveined
16 grape tomatoes
8 (10-inch) wooden skewers
Cooking spray
½ teaspoon kosher salt
¼ teaspoon black pepper
1. Combine olive oil and melted butter in a small bowl. Stir in tarragon. Cut polenta into 16 cubes. Thread 2 polenta cubes, 3 shrimp, and 2 grape tomatoes alternately onto each skewer. Heat a grill pan over high heat. Coat pan with cooking spray. Coat skewers with cooking spray. Add skewers to pan; grill 2 to 3 minutes on each side or until shrimp are done. Remove skewers from heat; brush with butter mixture. Sprinkle with salt and pepper.
SERVES 4 (serving size: 2 skewers)
CALORIES 217; FAT 6.6g (sat 2.4g, mono 2.5g, poly 0.5g); PROTEIN 10g; CARB 28g; FIBER 3g; CHOL 62mg; IRON 2mg; SODIUM 388mg; CALC 54mg
BAKED COD WITH FETA AND TOMATOES
Hands-on: 20 min. Total: 35 min.
1 tablespoon extra-virgin olive oil
1½ cups chopped onion
3 cups chopped tomato
¼ cup dry white wine
2 teaspoons fresh oregano, divided
1 teaspoon red wine vinegar
⅜ teaspoon kosher salt, divided
¼ teaspoon freshly ground black pepper
Dash of crushed red pepper
4 (6-ounce) cod fillets
1 tablespoon chopped fresh flat-leaf parsley
2 ounces feta cheese, crumbled (about ½ cup)
1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium heat. Add oil; swirl to coat. Add onion; sauté 5 minutes or until tender. Stir in tomato, wine, 1 teaspoon oregano, vinegar, ⅛ teaspoon salt, black pepper, and crushed red pepper; bring to a simmer. Cook 3 minutes, stirring occasionally. Sprinkle fish evenly with remaining ¼ teaspoon salt. Nestle fish in tomato mixture. Bake at 400° for 18 minutes or until fish flakes easily when tested with a fork. Sprinkle with remaining 1 teaspoon oregano, parsley, and feta.
SERVES 4 (serving size: 1 fillet, about ½ cup tomato mixture, and 2 tablespoons feta)
CALORIES 247; FAT 7.5g (sat 2.8g, mono 3.3g, poly 0.8g); PROTEIN 30g; CARB 12g; FIBER 3g; CHOL 93mg; IRON 1mg; SODIUM 470mg; CALC 117mg
Simple Supper
The sauce will continue to reduce as the fish gently poaches, and one will lend its flavor to the other. You could also serve in shallow bowls with a whole-grain baguette for sopping up the sauce.
SERVE WITH
LEMON-ORANGE ORZO
Hands-on: 5 min. Total: 20 min.
1 tablespoon butter
¾ cup uncooked whole-wheat orzo
1½ cups unsalted chicken stock (such as Swanson)
2 tablespoons chopped fresh flat-leaf parsley
½ teaspoon grated lemon rind
½ teaspoon grated orange rind
¼ teaspoon kosher salt
1. Melt butter in a medium saucepan over medium heat. Add orzo; toss to coat. Add chicken stock to pan; bring to a simmer. Cover, reduce heat, and simmer 17 minutes or until liquid is absorbed. Stir in parsley, lemon rind, orange rind, and salt.
SERVES 4 (serving size: about ½ cup)
CALORIES 147; FAT 3.5g (sat 1.8g, mono 3.5g, poly 0.1g); PROTEIN 6g; CARB 23g; FIBER 5g; CHOL 8mg; IRON 0mg; SODIUM 195mg; CALC 12mg
HALIBUT WITH BALSAMIC CHERRY TOMATOES
Hands-on: 20 min. Total: 20 min.
For a more budget-friendly option, try substituting a similarly textured fish, such as cod, for the halibut fillets.
1½ tablespoons olive oil, divided
4 (6-ounce) halibut fillets, skinned
½ teaspoon salt, divided
¼ teaspoon freshly ground black pepper
2 cups cherry tomatoes
3 garlic cloves, minced
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh basil
1. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil, and swirl to coat. Sprinkle fish with ¼ teaspoon salt and pepper. Add fish to pan; cook 5 minutes on each side or until fish flakes easily with a fork. Remove fish from pan; keep warm.
2. Add remaining 1½ teaspoons oil to pan. Add tomatoes and garlic; sauté 3 minutes. Add vinegar; cook 1 minute or until tomatoes begin to burst. Stir in basil and remaining ¼ teaspoon salt. Serve tomato mixture with fish.
SERVES 4 (serving size: 1 fillet and about ½ cup tomato mixture)
CALORIES 224; FAT 7.5g (sat 1.2g, mono 4.5g, poly 1.1g); PROTEIN 33g; CARB 5g; FIBER 1g; CHOL 83mg; IRON 1mg; SODIUM 413mg; CALC 29mg
SEARED ARCTIC CHAR WITH CUCUMBER RELISH
Hands-on: 12 min. Total: 22 min.
¾ cup diced seeded cucumber
¼ cup thinly sliced shallots
1 tablespoon chopped fresh cilantro
2 teaspoons chopped fresh mint
2 teaspoons fresh lemon juice
½ teaspoon Dijon mustard
⅜ teaspoon kosher salt, divided
¼ teaspoon sugar
1 tablespoon canola oil
2 (6-ounce) arctic char fillets
¼ teaspoon freshly ground black pepper
1. Preheat oven to 425°.
2. Place cucumber, shallots, cilantro, mint, lemon juice, Dijon mustard, ¼ teaspoon kosher salt, and sugar in a medium bowl, stirring to combine.
3. Heat a large ovenproof skillet over medium-high heat. Add oil to pan, and swirl to coat. Sprinkle fillets evenly with remaining ⅛ teaspoon salt and pepper. Add fish to pan, skin side up. Cook 2 minutes; turn over. Place pan in oven, and bake at 425° for 4 minutes or until fish flakes easily when tested with a fork. Serve fillets with the cucumber mixture.
SERVES 2 (serving size: 1 fillet and about ⅓ cup cucumber mixture)
CALORIES 330; FAT 16.7g (sat 2.5g, mono 7.6g, poly 5.3g); PROTEIN 37g; CARB 9g; FIBER 1g; CHOL 90mg; IRON 1mg; SODIUM 474mg; CALC 34mg
Simple Sub
Arctic char has a flavor similar to salmon and the firm texture of trout. You can substitute either.
SERVE WITH
RADISH AND AVOCADO QUINOA SALAD
Hands-on: 7 min. Total: 21 min.
½ cup water
⅓ cup rinsed and drained quinoa
½ cup diced peeled ripe avocado
⅓ cup thinly sliced radishes
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons olive oil
2 teaspoons fresh lemon juice
½ teaspoon minced fresh garlic
¼ teaspoon kosher salt
Dash of freshly ground black pepper
1. Bring water and quinoa to a boil in a small saucepan. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed; let stand 5 minutes. Stir in avocado and next 6 ingredients (through salt). Sprinkle with pepper.
SERVES 2 (serving size: 1 cup)
CALORIES 211; FAT 11.8g (sat 1.6g, mono 7.4g, poly 2.1g); PROTEIN 5g; CARB 23g; FIBER 5g; CHOL 0mg; IRON 2mg; SODIUM 254mg; CALC 30mg
BAJA FISH AND AVOCADO TOSTADA
Hands-on: 20 min. Total: 20 min.
Your go-to weeknight dinner cheat just arrived. Start with 6-inch whole-grain corn tortillas instead of flour, and you’ll save about 30 calories and 200mg sodium. They’re the perfect build-your-own superfast fare.
1 (6-inch) whole-grain corn tortilla
2 ounces pan-seared tilapia
¼ cup sliced peeled ripe avocado
2 tablespoons fresh cilantro
2 small radishes, thinly sliced
1. Bake tortilla directly on oven rack at 350° for 8 to 10 minutes or until crisp. Top with seared tilapia, avocado, cilantro, and radishes.
SERVES 1 (serving size: 1 tostada)
CALORIES 187; FAT 7.6g (sat 1.3g, mono 4.1g, poly 1g); PROTEIN 16g; CARB 14g; FIBER 4g; CHOL 32mg; IRON 1mg; SODIUM 41mg; CALC 13mg
Prep Pointer
One tilapia fillet is about 6 ounces, or 3 tostadas. Heat 1 tablespoon oil in a skillet over medium-high heat; add fillets, and sear 3 minutes on each side.
SPANISH-STYLE SNAPPER WITH ROASTED RED PEPPER SAUCE
Hands-on: 18 min. Total: 26 min.
Scoring the skin allows for fast, even cooking and supercrisp texture. Look for snapper from the Gulf of Mexico, or use one of the recommended substitutes.
Bottled roasted red peppers are convenient but can taste slightly bitter. Sherry vinegar, smoky paprika, ground red pepper, and garlic balance the vibrant sauce.
½ ounce cubed sourdough bread
1 cup chopped bottled roasted red bell peppers, rinsed and drained
1½ tablespoons sherry vinegar
2 tablespoons olive oil, divided
½ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper, divided
½ teaspoon smoked paprika
⅛ teaspoon ground red pepper
2 garlic cloves, minced
4 (6-ounce) skin-on snapper fillets or skinless catfish or tilapia fillets
1 tablespoon fresh flat-leaf parsley leaves
1. Place bread in a small bowl; cover with water. Let stand 5 minutes; drain. Combine soaked bread, bell peppers, sherry vinegar, 1 tablespoon oil, ¼ teaspoon salt, ¼ teaspoon black pepper, paprika, ground red pepper, and garlic in the bowl of a mini food processor; process until smooth.
2. Cut 3 (¼-inch-deep) slits in the skin of each fillet. Sprinkle flesh side of fillets evenly with remaining ¼ teaspoon salt and remaining ¼ teaspoon black pepper. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add fillets, skin side down, to pan; cook 6 minutes. Turn and cook 2 minutes or until fish flakes easily when tested with a fork. Place 1 fillet on each of 4 plates; top each serving with 3 tablespoons red pepper mixture. Sprinkle with parsley.
SERVES 4
CALORIES 252; FAT 9.2g (sat 1.4g, mono 5.4g, poly 1.6g); PROTEIN 36g; CARB 4g; FIBER 0g; CHOL 63mg; IRON 1mg; SODIUM 469mg; CALC 62mg
SERVE WITH
RICE WITH ALMONDS AND PEAS
Hands-on: 5 min. Total: 18 min.
Basmati rice is fluffy and fragrant; top with stir-fries, make a rice stuffing, or use it to make rice pudding.
1 cup unsalted chicken stock (such as Swanson)
¾ cup uncooked white basmati rice
¼ teaspoon kosher salt
⅔ cup frozen peas, thawed
¼ teaspoon freshly ground black pepper
¼ cup sliced almonds, toasted
1. Bring stock, rice, and salt to a boil in a large saucepan. Reduce heat to low; cover and simmer 15 minutes or until liquid is absorbed. Fluff rice with a fork. Stir in peas and pepper. Cover and let stand 5 minutes. Sprinkle with toasted almonds.
SERVES 4 (serving size: ¾ cup)
CALORIES 192; FAT 2.9g (sat 0.2g, mono 1.8g, poly 0.7g); PROTEIN 6g; CARB 39g; FIBER 3g; CHOL 0mg; IRON 2mg; SODIUM 177mg; CALC 26mg
SALMON WITH LIME-HOISIN GLAZE WITH CRUNCHY BOK CHOY SLAW
Hands-on: 20 min. Total: 20 min.
You’ll love this dish for the sweet, sticky caramelized crust and crispy skin. The broiler will get you there in only 20 minutes.
2 cups thinly sliced bok choy
½ cup grated carrot
½ cup sliced red bell pepper
2 tablespoons rice vinegar
1 teaspoon dark sesame oil
½ teaspoon Sriracha
¼ cup dry-roasted unsalted cashews
2 tablespoons hoisin sauce
1 tablespoon fresh lime juice
1 garlic clove, grated
4 (6-ounce) salmon fillets (about 1 inch thick)
¼ teaspoon kosher salt
Cooking spray
2 cups hot cooked brown rice
1. Place bok choy and next 5 ingredients in a large bowl; toss to combine. Sprinkle with cashews.
2. Place a jelly-roll pan on upper rack in oven. Preheat broiler to high (leave pan in oven).
3. Combine hoisin sauce, lime juice, and garlic in a small bowl. Sprinkle salmon with salt, and lightly coat with cooking spray. Place salmon on preheated pan; broil 6 minutes. Brush salmon with 1½ tablespoons hoisin mixture. Broil an additional 2 minutes or until desired degree of doneness. Brush salmon with remaining 1½ tablespoons hoisin mixture. Serve with rice and slaw.
SERVES 4 (serving size: 1 fillet, ¾ cup slaw, and ½ cup rice)
CALORIES 506; FAT 20.2g (sat 3.2g, mono 7g, poly 6.5g); PROTEIN 46g; CARB 35g; FIBER 5g; CHOL 108mg; IRON 4mg; SODIUM 498mg; CALC 258mg
SEARED SCALLOPS WITH SUMMER VEGETABLES AND BEURRE BLANC
Hands-on: 30 min. Total: 30 min.
A screaming-hot skillet and baking sheet yield fantastic seared scallops and quick-roasted veggies. The luxurious sauce is little more than butter emulsified into reduced white wine—keep the butter cold, and whisk it in gradually for the creamiest sauce.
½ cup dry white wine
¼ cup chopped shallots
3 tablespoons chilled butter, cut into small pieces
½ teaspoon grated lemon rind
⅝ teaspoon kosher salt, divided
1 medium zucchini
1 medium yellow squash
1 orange bell pepper, cut into 1-inch pieces
1 small red onion, cut into wedges
2 tablespoons olive oil, divided
1 cup grape tomatoes
3 garlic cloves, thinly sliced
½ teaspoon black pepper, divided
1½ pounds sea scallops
¼ cup small basil leaves
1. Place a jelly-roll pan in oven. Preheat oven to 500° (leave pan in oven as it preheats).
2. Combine wine and shallots in a small saucepan; bring to a boil. Cook 6 minutes or until mixture is reduced to 2 tablespoons. Strain through a sieve into a bowl; discard solids. Return mixture to pan. Gradually add butter, stirring with a whisk until smooth and emulsified. Stir in rind and ⅛ teaspoon salt; keep warm.
3. Cut zucchini and yellow squash in half lengthwise. Cut each half crosswise into 3 pieces; cut each piece lengthwise into 4 strips. Combine zucchini, yellow squash, bell pepper, onion, and 1 tablespoon oil in a large bowl; toss to coat. Arrange vegetable mixture carefully on preheated jelly-roll pan. Bake at 500° for 3 minutes. Add tomatoes and garlic; toss gently. Bake at 500° for 4 minutes or until vegetables are lightly browned. Remove from oven; sprinkle with ¼ teaspoon salt and ¼ teaspoon black pepper.
4. While vegetables cook, heat a large cast-iron skillet over high heat. Pat scallops dry with paper towels; sprinkle evenly with remaining ¼ teaspoon salt and ¼ teaspoon black pepper. Add remaining 1 tablespoon oil to pan; swirl to coat. Add scallops to pan; cook 1½ minutes on each side or until scallops are seared and desired degree of doneness. Serve scallops with vegetable mixture and sauce; garnish with basil leaves.
SERVES 4 (serving size: about 4 ounces scallops, about 1 cup vegetables, and about 1 tablespoon sauce)
CALORIES 345; FAT 17g (sat 6.6g, mono 7.3g, poly 1.6g); PROTEIN 31.1g; CARB 14.9g; FIBER 2.5g; CHOL 79mg; IRON 1.5mg; SODIUM 660mg; CALC 85mg
CRISPY FISH NUGGETS WITH TARTAR SAUCE
Hands-on: 22 min. Total: 36 min.
For a simple side salad, combine baby spinach, parsley, and pistachios, and toss with a lemon-Dijon vinaigrette.
1 cup panko (Japanese breadcrumbs)
1 tablespoon chopped fresh thyme
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ cup all-purpose flour
2 tablespoons water
1 large egg, lightly beaten
1½ pounds cod fillets, cut into 1-inch pieces
Cooking spray
¼ cup canola mayonnaise
1 tablespoon chopped dill pickle
2 teaspoons chopped fresh flat-leaf parsley
¼ teaspoon fresh lemon juice
¼ teaspoon Dijon mustard
1. Preheat oven to 400°.
2. Heat a large skillet over medium-high heat. Add panko and thyme to pan; cook 2 minutes or until golden brown, shaking pan frequently. Combine panko mixture, salt, and pepper in a shallow dish. Place flour in another shallow dish. Combine 2 tablespoons water and egg in another shallow dish. Dredge fish in flour mixture. Dip in egg mixture. Dredge in panko mixture. Arrange fish in a single layer on a baking sheet coated with cooking spray. Bake fish at 400° for 12 minutes or until done.
3. Combine mayonnaise and remaining ingredients in a medium bowl. Serve sauce with fish nuggets.
SERVES 4 (serving size: 6 ounces nuggets and 1 tablespoon sauce)
CALORIES 287; FAT 6.3g (sat 0.6g, mono 2.9g, poly 2g); PROTEIN 31.3g; CARB 22.5g; FIBER 1.1g; CHOL 126mg; IRON 1.4mg; SODIUM 556mg; CALC 28mg
GRILLED SHRIMP CAESAR SALAD
Hands-on: 23 min. Total: 23 min.
The single anchovy fillet lends umami depth to the dressing without giving it a strong fishy flavor.
¼ cup canola mayonnaise (such as Hellmann’s)
½ teaspoon grated lemon rind
1 tablespoon fresh lemon juice
¼ teaspoon ground black pepper
¾ teaspoon Dijon mustard
¼ teaspoon Worcestershire sauce
¼ teaspoon Tabasco sauce
1 oil-packed anchovy fillet, drained and mashed to a paste
1 ounce Parmesan cheese, grated (about ¼ cup)
½ small garlic clove, minced
7 teaspoons extra-virgin olive oil, divided
Cooking spray
1 pound peeled and deveined extra-large shrimp
2 ounces whole-wheat French baguette, cut into 8 slices
10 cups baby romaine lettuce
1. Combine the first 10 ingredients in a large bowl. Gradually add 1 tablespoon oil, stirring constantly with a whisk.
2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Combine shrimp and 2 teaspoons oil in a large bowl; toss to coat. Add shrimp to pan; cook 2½ minutes on each side or until well marked and done. Remove shrimp from pan. Brush both sides of bread slices with remaining 2 teaspoons oil. Add bread to pan; cook 1 minute on each side or until well marked.
3. Add lettuce to mayonnaise mixture; toss well. Divide lettuce mixture evenly among 4 bowls. Divide shrimp and bread evenly among servings.
SERVES 4 (serving size: about 5 shrimp, 2½ cups salad, and 2 bread slices)
CALORIES 283; FAT 15.7g (sat 2.5g, mono 8.8g, poly 2.6g); PROTEIN 22g; CARB 12g; FIBER 3g; CHOL 158mg; IRON 2mg; SODIUM 532mg; CALC 180mg
MUSSELS STEAMED WITH BACON, BEER, AND FENNEL
Hands-on: 25 min. Total: 25 min.
You may not think of seafood as budget-friendly, but mussels certainly are. Adding potatoes and green beans turns this lighter main dish into a stew. If you can’t find a 16-ounce beer (a “tall boy”), you can use a 12-ounce beer plus ½ cup broth or water. Serve with some crusty bread to dunk into the beer broth.
1 (12-ounce) fennel bulb with stalks
1½ ounces applewood-smoked bacon, cut crosswise into thin strips
10 ounces red potatoes, cut into ½-inch pieces (about 2 cups)
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 (16-ounce) can beer
1½ pounds mussels, scrubbed and debearded (about 40)
4 ounces green beans, trimmed and cut into ⅓-inch pieces (about ¾ cup)
1 tablespoon fresh lemon juice
1. Trim tough outer leaves from fennel; mince feathery fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulb in half lengthwise, and discard the core. Vertically slice fennel bulb.
2. Cook bacon in a large Dutch oven over medium heat for 3 minutes or until crisp, stirring frequently. Add fennel bulb, potatoes, salt, and pepper. Cook 10 minutes or until fennel is lightly browned, stirring occasionally. Increase heat to high. Add beer, scraping pan to loosen browned bits; bring to a boil. Stir in mussels and green beans; cover and cook 4 minutes or until mussels open. Discard any unopened shells. Stir in juice. Divide mussel mixture evenly among 4 bowls, and spoon broth evenly over mussels. Sprinkle each serving with 1½ teaspoons chopped fennel fronds.
SERVES 4
CALORIES 237; FAT 7g (sat 2.2g, mono 2.9g, poly 0.9g); PROTEIN 18g; CARB 23.3g; FIBER 3.8g; CHOL 38mg; IRON 5mg; SODIUM 665mg; CALC 73mg
FLOUNDER IN GINGER-SESAME BROTH WITH EDAMAME AND BOK CHOY
Hands-on: 20 min. Total: 20 min.
To prevent the flounder from flaking apart before serving, use a long, flat spatula to gently remove each fillet from the broth.
2 teaspoons sesame oil
12 shiitake mushroom caps, thinly sliced
2 cups seafood stock (such as Kitchen Basics)
1 cup water
2 tablespoons mirin (sweet rice wine)
1½ tablespoons white miso (soybean paste)
2 teaspoons rice vinegar
3 garlic cloves, thinly sliced
1 (2-inch) piece peeled fresh ginger, thinly sliced
4 (6-ounce) flounder fillets
2 cups chopped baby bok choy
1 cup frozen shelled edamame (green soybeans), thawed
2 green onions, thinly diagonally sliced
1 red bell pepper, thinly sliced
2 teaspoons black or white sesame seeds
1. Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add mushrooms; sauté 2 minutes. Add stock and next 6 ingredients (through ginger); bring to a boil. Reduce heat; simmer 5 minutes.
2. Add fish to pan. Top with bok choy and edamame. Cover; simmer 6 to 8 minutes or until fish is done.
3. Remove fish from pan; divide evenly among 4 bowls. Divide stock mixture among bowls. Top evenly with green onions, bell pepper, and sesame seeds.
SERVES 4 (serving size: 1 fish fillet and 1 cup broth-vegetable mixture)
CALORIES 258; FAT 8.6g (sat 1.3g, mono 2.2g, poly 2.2g); PROTEIN 30g; CARB 15g; FIBER 5g; CHOL 77mg; IRON 2mg; SODIUM 653mg; CALC 174mg
GRILLED TUNA AND BROCCOLINI WITH GARLIC DRIZZLE
Hands-on: 7 min. Total: 20 min.
Look for Atlantic bigeye or yellowfin tuna caught using the troll or pole-and-line method for a sustainable choice.
¼ cup extra-virgin olive oil
2 tablespoons minced fresh garlic
5 canned anchovy fillets in oil, drained and chopped
½ teaspoon freshly ground black pepper, divided
4 (6-ounce) tuna steaks (about 1 inch thick)
Cooking spray
½ teaspoon kosher salt
1 pound Broccolini, trimmed
4 lemon wedges
1. Combine oil, garlic, anchovy fillets, and ¼ teaspoon pepper in a small saucepan over low heat. Cook for 5 minutes or until garlic begins to sizzle; remove from heat. Set aside.
2. Heat a grill pan over high heat. Lightly coat tuna with cooking spray. Sprinkle with salt and remaining ¼ teaspoon pepper. Add to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan.
3. Combine 1 teaspoon oil mixture and Broccolini; toss. Add to pan; cook 6 minutes or until tender, turning occasionally. Place 1 tuna steak and 4 ounces Broccolini on each of 4 plates. Drizzle each serving with about 1½ tablespoons oil mixture. Serve with lemon wedges.
SERVES 4
CALORIES 363; FAT 15.7g (sat 2.5g, mono 10.4g, poly 2.1g); PROTEIN 43.2g; CARB 10.9g; FIBER 2g; CHOL 84mg; IRON 3.5mg; SODIUM 521mg; CALC 155mg
IF YOU’RE NEW TO SEAFOOD, the many varieties can seem intimidating. In general, fish are categorized by flavor (mild to full-flavored) and texture (delicate to firm). Start with a mild fish like flounder, snapper, or tilapia; all have a delicate to medium-firm texture. A quick sear and a squeeze of lemon are perfect for these fish. Salmon, swordfish, and trout have a dense, meaty texture and more robust flavor. They can stand up to the grill or a quick roast and do well when topped with a bold sauce, glaze, or vinaigrette.