Seafood Meal Plan | January 2020

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Happy New Year! Kick of 2020 with some brand new seafood recipes. We want to give a fresh, new taste to some classic seafood staples. We have salmon, tilapia, scallops, and more! Enjoy!

Week One
Seafood Enchiladas


Prep: 10 mins | Bake: 20 mins | 5 servings


1 tablespoon olive oil or vegetable oil

2 cups Birds Eye Pepper Stir Fry

1 can (10.75 oz) condensed cream of celery soup

1/4 cup whole milk

1 can (4 oz) diced green chilies

2 cups shredded Cheddar cheese, divided

10 Mrs. Paul’s Crispy Fish

10 corn or flour tortillas (6 inch)


Step One: Bake Crispy Fish Tenders according to package directions. (Leave oven on.)

Step Two: Meanwhile, heat oil over medium-high heat and cook peppers and onions, stirring occasionally, 5 minutes or until softened and starting to brown. Stir in soup, milk, chilies and 1 cup cheese. Cook, stirring frequently, 2 minutes or until cheese is melted.

Step Three: Evenly arrange baked Fish Tenders in each tortilla; top each with ¼ cup pepper mixture; roll up. Arrange seam-side down in shallow 13×9-inch greased baking dish.

Step Four: Evenly top with remaining pepper mixture and cheese.

Step Five: Cover and bake 15 minutes or until cheese is melted and enchiladas are heated through. Sprinkle, if desired, with chopped green onions.

Get This Recipe on Ready Set Eat | Seafood Enchiladas

Sheet-Pan Chili Lime Tilapia with Veggies


Prep: 5 mins | Bake: 20 mins | 3 servings


3 tilapia fillets

1 large sweet potato, cut into fries

1 broccoli head, cut into florets

1/2 cup freshly squeezed lime juice (or juice of 2 limes)

1/4 cup fresh chopped cilantro

2 tablespoons olive oil + 2 for veggies

2 tablespoons water

1 tablespoon honey

1 tablespoon minced garlic

1 teaspoon red chili flakes

1/2 teaspoon chili powder

1/8 teaspoon ground cumin

Salt and pepper

2 tablespoons chopped cilantro leaves, for garnish

1 small bird-eye pepper, sliced for garnish (optional)


Step One: Preheat your oven to 425°F (210°C). Lightly oil a baking sheet or coat with nonstick spray.

Step Two: Whisk together 2 tablespoons olive oil, water, garlic, lime juice, honey, chili flakes, chili powder, cumin and cilantro in a small bowl.

Step Three: Place sweet potato fries and broccoli in a single layer onto the prepared baking sheet. Stir in 2 tablespoons olive oil; season with salt and pepper, to taste, and mix well. Make some space for the white fish fillets and place tilapia in the reserved spaces. Brush fish with the chili-lime mixture.

Step Four: Bake until fish flakes easily with a fork and the broccoli begin to crisp up on the edges and have softened, about 20 – 25 minutes. Serve the baked tilapia garnished with cilantro, sliced chili peppers and lime wedges, if desired. Enjoy!

Get This Recipe on Eatwell 101 | Sheet Pan Chili lime Tilapia Recipe with Veggies

Week Two
Fried Shrimp


Prep: 10 mins | Bake: 25 mins | 4 servings


2 1/2 teaspoons Kosher salt

1 teaspoon cayenne pepper

1 teaspoon garlic powder

1 teaspoon paprika

1/2 teaspoon dried oregano

1/2 teaspoon dried thyme

1/2 teaspoon freshly ground black pepper

1/2 teaspoon onion powder

Vegetable oil for frying

1 1/2 pounds medium shrimp (about 36), peeled, deveined

1 cup buttermilk

1 1/2 cups all purpose flour

1 cup cornmeal

Rémoulade sauce, to serve (optional)


Step One: Whisk salt, cayenne, garlic powder, paprika, oregano, thyme, black pepper, and onion powder in a small bowl to blend.

Step Two: Attach a deep-fry thermometer to side of a heavy wide pot. Add enough oil to measure 2″. Heat over medium heat to 350°F.

Step Three: Meanwhile, place shrimp and 2 tablespoons spice mix in a medium bowl and toss to coat. Pour buttermilk into another medium bowl. Whisk flour and cornmeal in another medium bowl.

Step Four: Dip seasoned shrimp briefly in buttermilk, then coat with flour mixture. Working in batches, fry shrimp, stirring occasionally, until golden brown and just cooked through, about 4 minutes per batch. Transfer to paper towels to drain. Serve shrimp with rémoulade sauce.

Get This Recipe on Epicurious | Buttermilk Fried Shrimp

Roasted Salmon with Celery and Bulgur Salad


Prep: 10 mins | Bake: 30 mins | 4 servings


1/2 cup walnuts

1 (1 1/2 lb.) piece skin-on salmon fillet

Kosher salt

1/2 cup coarse whole grain bulgur (not quick-cooking)

2 small bunches white turnips (about 1 1/2 lb. total), trimmed

4 tablespoons olive oil, divided; plus more for drizzling (optional)

1/4 cup plain Greek yogurt

1 tablespoon white wine vinegar

2 tablespoons fresh lemon juice, plus more for drizzling

4 celery heart stalks, plus leaves for serving

1/4 preserved lemon, flesh removed, rind finely chopped

1/4 cup finely chopped golden raisins

1/4 cup parsley leaves with tender stems


Step One: Preheat oven to 350°F. Toast walnuts on a small rimmed baking sheet, tossing once, until golden brown, 5–8 minutes. Let cool slightly, then finely chop.

Step Two: Increase oven temperature to 450°F. Place a shallow baking dish in oven to heat. Season salmon generously with salt; set aside.

Step Three: Cook bulgur according to package directions. Set aside.

Step Four: Halve turnips, or cut into quarters or sixths if larger. Toss in a large bowl with 1 Tbsp. oil; season with salt. Arrange, cut side down; in preheated roasting dish. Cook until deep brown underneath, 15–20 minutes. Reduce oven temperature to 325°F. Toss turnips and push them to one side of dish. Place salmon on the other side; roast until flesh is opaque and nearly cooked through, 12–15 minutes.

Step Five: Whisk yogurt, vinegar, 2 Tbsp. lemon juice, and 3 Tbsp. oil in a medium bowl to combine. Add walnuts, celery, preserved lemon, and raisins and toss to coat; season with salt. Fold in bulgur.

Step Six: Arrange turnips on serving platter and drizzle with lemon juice. Scatter bulgur salad over platter. Break salmon into large pieces and arrange over bulgur salad. Top with celery leaves and parsley leaves; drizzle with more oil, if desired.

Get This Recipe on Epicurious | Roasted Salmon with Celery and Bulgur Salad

Week Three
Black Bass with Warm Rosemary Olive Vinaigrette


Prep: 15 mins | Bake: 15 mins | 4 servings


2 tablespoons olive oil

4 (4-5 ounces) black bass fillets, skin lightly scored

Kosher salt, freshly ground pepper

2 garlic cloves, thinly sliced

3 tablespoons black oil-cured olives, pitted, coarsely chopped

1 tablespoon fresh rosemary leaves

1/2 cup fresh orange juice

1 small or 1/2 medium head radicchio, leaves torn into 1 1/2″ pieces (about 3 cups)


Step One: Heat oil in a large nonstick skillet over medium-high heat. Season fish with salt and pepper and cook, skin side down, until skin is golden brown and crisp, about 5 minutes. Turn fish and add garlic, olives, and rosemary to skillet. Cook, stirring garlic, olives, and rosemary occasionally, until fish is opaque throughout, about 3 minutes.

Step Two: Add orange juice to pan and swirl to combine. Divide radicchio and fish among plates and spoon warm vinaigrette over top.

Get This Recipe on Epicurious | Black Bass with Warm Rosemary-Olive Vinaigrette

Slow Roasted Cod with Bell Peppers and Capers


Prep: 15 mins | Bake: 35 mins | 4 servings


6 medium, red, orange, and/or yellow bell peppers

6 tablespoons extra virgin olive oil, divided

Kosher salt, freshly ground black pepper

4 garlic cloves, smashed

2 tablespoons sherry vinegar or red wine vinegar

1 teaspoon crushed red pepper flakes

1 (1 1/2 lb.) skinless cod

1/2 small red onion, thinly sliced

1/4 cup coarsely chopped parsley

2 tablespoons drained capers

Country style bread (for serving)


Step One: Place racks in center and top-most positions of oven; heat broiler. Cut bell peppers in half lengthwise and remove stems, ribs, and seeds; discard. Place bell peppers on a rimmed baking sheet and drizzle with 3 Tbsp. oil; season with salt and black pepper. Toss to coat, then turn cut side down and broil bell peppers on top rack, turning baking sheet front to back halfway through, until skins are blackened all over, 15–20 minutes.

Step Two: Transfer bell peppers along with oil and juices on baking sheet to a large bowl and cover tightly with plastic wrap. Let bell peppers sit 10 minutes to steam, which will loosen their skins. Reduce oven temperature to 300°F.

Step Three: Uncover bell peppers and peel away charred skin from flesh (don’t worry about getting every last bit); discard. Tear flesh into 1/2″ strips and place in a shallow 3-qt. baking dish along with all the accumulated juices in the bowl. Add garlic, vinegar, and red pepper flakes and toss well to combine. Taste and season with more salt.

Step Four: Nestle cod into bell pepper mixture, drizzle with 2 Tbsp. oil, and season with salt and black pepper. Roast on center rack until flesh is opaque throughout and flakes easily when pressed, 25–30 minutes. Let rest 10 minutes.

Step Five: Meanwhile, toss onion, parsley, capers, and remaining 1 Tbsp. oil in a small bowl; season with salt. Top fish with onion mixture and serve with bread.

Get This Recipe on Epicurious | Slow Roasted Cod with Bell Peppers and Capers

Week Four
Baked Scallops


Prep: 20 mins | Bake: 10 mins | 4 servings


1 teaspoon finely grated lemon zest (from 1 lemon)


Step One: Preheat oven to 425 degrees. Coat bottom of a 1 1/2-quart shallow baking dish with 1 tablespoon butter; set aside.

Step Two: In a medium bowl, whisk together creme fraiche, wine, and lemon zest; season with 1/2 teaspoon salt. Add scallops, tossing to coat.

Step Three: In a small bowl, mix together panko, Parmesan, garlic, chile, and remaining 1/4 cup butter. Add scallops to prepared dish, then pour creme fraiche mixture evenly over top. Top with panko mixture and a few grinds of pepper.

Step Four: Bake until sizzling and golden, about 8 minutes. Switch oven to broiler setting; broil until breadcrumbs are browned, about 1 minute more. Sprinkle with parsley; serve immediately, with crusty bread.

Get This Recipe on Martha Stewart | Baked Scallops

Pizza with Anchovies, Red Onion, and Oregano


Prep: 15 mins | Bake: 15 mins | 2 servings (1 pizza)



Step One: Place pizza stone or inverted baking sheet on rack in top third of oven.

Step Two: Heat oven to 450 degrees.

Step Three: Transfer stretched dough to parchment.

Step Four: Spread sauce on dough. Scatter garlic, oregano, and chili flakes. Top with anchovies, red onion, and Parmesan. Drizzle with olive oil.

Step Five: Transfer to oven: Slide parchment onto stone or baking sheet. Bake for 13 to 15 minutes, until cheese is bubbly and bottom is crisp.

Get This Recipe on Martha Stewart | Pizza with Anchovies, Red Onion, and Oregano


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