How Seafood Can Impact Your 2020 Resolutions

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The new year means new resolutions! According to The Healthy, the two most popular resolutions are getting in shape and losing weight. But these resolutions can be hard to stick to all year. What if there was an easier way to help keep these resolutions? Well, there is! The trick is seafood! Seafood provides more protein and nutrients than chicken or beef, and seafood has very little fat. Eating seafood twice a week may help your resolutions become reality. Here are 4 healthy recipes centered around seafood to help you stick to your new year’s resolutions!

Oven-Roasted Salmon, Asparagus and New Potatoes
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Servings: 4 servings
Ingredients
  • 1 lb small new potatoes, scrubbed clean and halved
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp salt
  • 1/2 lb medium asparagus, trimmed and sliced on the diagonal, 1-inch long pieces
  • 1 tbsp chopped fresh dill
  • 1 strip of lemon zest
  • 1 small garlic clove, coarsely chopped
  • freshly ground pepper
  • 1 1/2 lb salmon fillets or salmon steaks cut about 1-inch thick
  • 1 lemon, cut into large wedges
Instructions
  1. Roast the potatoes: Preheat oven to 400°F (205°C). In a sheet pan, or a large, shallow roasting pan (not glass, as it might break in an oven that hot) toss the potatoes with olive oil and sprinkle all over with salt.

  2. Place the potatoes cut side down in the roasting pan and cook for 10-12 minutes, until the potatoes begin to brown on the bottom. Turn the potatoes over and roast another 10 minutes until browned on top. Remove the roasting pan from the oven.

  3. Toss asparagus with dill, zest, garlic, salt, olive oil, and mix with potatoes: In a medium bowl, toss the asparagus with the chopped dill, lemon zest, garlic, about 1/2 teaspoon of salt and a little olive oil. Add the asparagus mixture to the potatoes and stir to combine.

  4. Make room for salmon fillets in the pan, and roast: Push the vegetables to the side of the dish to make room for the salmon. If you are using fillets, put them skin side down. Salt the salmon well and return the baking dish to the oven.

  5. Roast the salmon and asparagus for 10 minutes, or until the fish is just cooked through.

Mushroom and Onion Cod
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 
Servings: 2 servings
Ingredients
  • 1/2 package frozen pearl onions
  • 1 tsp dried thyme
  • 1 tbsp dried parsley
  • 1/2 tsp ground black pepper
  • 1/2 package sliced mushrooms
  • 1/2 lb frozen cod fillet
Instructions
  1. For Freezer: Place all ingredients in a 1 gallon zipper-top, plastic bag and toss to combine. Freeze up to 4 months.

  2. For Dinner: Place all ingredients straight from the freezer onto a baking pan.

  3. Bake at 375 F. for approximately 20-30 minutes (varies by oven).

  4. Serve as is or over cooked brown rice for a complete meal.

Shrimp with Zucchini Noodles and Lemon Garlic Butter
Prep Time
30 mins
Cook Time
15 mins
Total Time
45 mins
 
Servings: 4 servings
Ingredients
  • 4 to 5 medium zucchini
  • 1/2 to 1 tsp salt
  • 3 tbsp butter
  • 1 lb shrimp, peeled and deveined (26/30 count shrimp)
  • 1/4 tsp black pepper
  • zest from 1 lemon
  • 1 to 1 1/2 tsp fresh squeezed lemon juice
  • fresh chopped parsley, to garnish
Instructions
  1. Prepare the zucchini: Slice each zucchini down its length using a vegetable peeler or on a mandolin, creating long, thin ribbons. Stop when you get to the core, which doesn't peel well.

  2. Lay the noodles out on paper towels in a single layer and sprinkle them with salt. Leave them to “sweat” for about 10 minutes.

  3. Melt the butter and steep the garlic: In a large skillet over medium heat, melt the butter. Tilt and swirl the pan gently to move the butter around. The butter will foam a bit, then begin to smell nutty and turn amber with small brown solids on the bottom.

  4. Once this happens, immediately pour butter into a heat-proof bowl, jar, or cup. Use a spatula to scrape all of the browned bits into the bowl. Add the minced garlic to butter and set aside.

  5. Season the shrimp: Pat the cleaned shrimp with a paper towel to remove any excess moisture, then toss them with a heavy pinch of salt and 1/4 teaspoon pepper in a large bowl.

  6. Cook the shrimp: Wipe the skillet used to melt the butter clean. Return it to medium-high heat. When the skillet is hot (but not smoking) add just enough oil to coat the bottom of the pan. Working in batches, cook the shrimp for about 2 minutes on each side. They should be pink and opaque, but not curled up too tightly. Transfer to a plate.

  7. Cook the zucchini noodles: Pat the excess moisture from the noodles. Place the skillet back over medium high heat, and add a bit of cooking oil (just enough to coat).

  8. Toss the zucchini gently in the pan so that it just begins to lose its stiffness. You want it to be al dente, just like pasta. The whole process shouldn’t take more than 3 minutes. Remove the pan from heat.

  9. Toss everything together and serve: Whisk lemon zest and juice into the brown butter and garlic. Off the heat, add the shrimp back to the pan with the zucchini and pour the lemon-garlic butter over top. Toss to combine. Transfer to a serving platter or individual plates. Top with fresh parsley and serve.

Blackened Rockfish with Avocado Fish Taco Sauce
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
Servings: 4 servings
Ingredients
  • 1 tbsp coconut oil melted
  • 1 lb Rockfish (about 2 large fillets)
Blackened Seasoning:
  • 1 tbsp paprika
  • 1 tsp cayenne pepper
  • 1/2 tsp garlic powder
  • 1 tsp dried thyme leaves
  • 1 tsp dried oregano leaves
  • 1/2 tsp salt
  • 1/2 tsp pepper
Avocado Fish Sauce:
  • 1 avocado
  • 1/2 cup non-fat Greek yogurt
  • 1 cup water
  • 2 cups cilantro with stems
  • 1/2 lime, juiced
  • 1 large garlic clove
  • 1/2 tsp salt
  • 1-2 splashes of chipotle sauce
Instructions
  1. Blend all ingredients of the avocado fish taco sauce in a blender. Set aside in the refrigerator until ready to use.

  2. In a small bowl mix all the ingredients for the blackened seasoning. Set aside.

  3. Preheat the oven to broil. In a 9 x 13 inch baking dish drizzle 1 tablespoon of oil. Rinse the Rockfish in cold water and pat dry with a paper towel. Add it to the prepared baking dish. Pour blackened seasoning on top of the fish and using hands rub it into the fish and around the sides and bottom. Pour blackened seasoning on top of the fish and using hands rub it into the fish and around the sides. Bake uncovered 6-10 minutes or until the center is cooked and flakes apart when pulled with a fork (bake 6 minutes for thin slices, thick slices might need about 10 minutes). If it starts to burn on top cover in foil.

  4. Drizzle the avocado fish taco sauce on top. Serve with a side of vegetables and rice.


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