Seafood Meal Plan | February 2020
February is here, and we have a new meal plan ready for you! We have some easy to make, delicious recipes that are perfect for a romantic Valentine’s Day dinner or a fun family dinner! We’ve got salmon, shrimp, mahi mahi, and many more! Let us know which recipe is your favorite!
Grouper Fillets with Ginger and Coconut Curry
4 servings | 25 minutes
4 grouper fillets (about 6 ounces each), skin removed
Kosher salt and black pepper
4 teaspoons olive oil
1 spring onion (or the white portion of 1 large leek), trimmed, cut into 2-inch segments and julienned (about 1 cup)
1 tablespoon minced fresh ginger
1 tablespoon minced fresh turmeric or 1 teaspoon dried turmeric
1 small carrot, peeled and julienned
½ cup snow peas, julienned
½ cup fresh or frozen green peas
1 (13-ounce) can full-fat coconut milk
1 tablespoon red curry paste, plus more if needed
¼ cup cilantro leaves, for garnish
1. Heat oven to 225 degrees.
2. Season the fish generously with salt and pepper. Heat 2 teaspoons oil in a large skillet over medium-high. When the oil is hot, add the fish and cook until browned on both sides, about 3 minutes per side. Transfer the fish to a baking sheet and place in the oven to keep warm while you prepare the rest of the dish.
3. Add the remaining 2 teaspoons oil to the skillet. Add the spring onion and cook, stirring frequently, until lightly browned, 2 to 3 minutes. Add the ginger and turmeric and cook, stirring frequently, 1 minute. Add the carrot, snow peas and green peas and cook, stirring occasionally, until crisp-tender, 3 to 4 minutes. Transfer the vegetables to a bowl and cover to keep warm.
4. Add the coconut milk and 1 tablespoon curry paste to the skillet, bring to a simmer over medium, then reduce the heat to medium-low and simmer until liquid is reduced by about one-third, about 6 minutes. Whisk in more curry paste according to taste, if desired. Stir in the cooked vegetables and heat until warmed, about 1 minute.
5. Divide the fish among shallow bowls. Spoon the sauce and vegetables over the fish, garnish with cilantro and serve.
1 ½ pounds fingerling potatoes
Extra-virgin olive oil
4 (6- to 8-ounce) halibut fillets (or substitute other firm-fleshed white fish), about 1-inch thick
2 garlic cloves, minced
1 teaspoon roughly chopped rosemary, plus 1/2 teaspoon finely chopped rosemary, for garnish
Pinch of red-pepper flakes
½ teaspoon crushed fennel seeds (optional)
3 tablespoons chopped parsley
½ teaspoon grated lemon zest
Lemon wedges, for serving
1. Heat oven to 400 degrees. Boil potatoes in well-salted water for 15 minutes, until tender. Rinse with cold water to cool, then cut each potato in half lengthwise.
2. Transfer potatoes to shallow roasting pan, or rimmed baking sheet large enough to hold potato halves in 1 layer.
3. Drizzle potatoes generously with 2 to 3 tablespoons olive oil. Using your hands, massage the potatoes to coat with oil and turn potatoes cut-side up. Sprinkle lightly with salt. Roast potatoes, uncovered, until nicely browned, 20 to 25 minutes.
4. As potatoes cook, prepare the fish: Season fish fillets on both sides with salt and pepper. Sprinkle with garlic, rosemary, red-pepper flakes and crushed fennel seeds, if using. Drizzle with 1 tablespoon olive oil, then rub seasoning into fillets.
5. When potatoes are brown, use a spatula to push them to the sides of baking dish, leaving room in the center for the fish. Lay fillets side by side in 1 layer. Roast fish until opaque and just cooked through, about 15 minutes. It should flake when pressed gently
6. Transfer fish and potatoes to a warm platter or individual plates. In a small bowl, mix together parsley, lemon zest and finely chopped rosemary. Sprinkle parsley mixture over fish and potatoes. Serve with lemon wedges.
1 ½ pounds shrimp, peeled and deveined (16 to 20 shrimp)
1 teaspoon ground cumin
3 tablespoons olive oil
1 ½ teaspoons grated ginger
1 teaspoon grated garlic
Pinch of red-pepper flakes (optional)
¼ cup lime juice
1 teaspoon lime zest
3 tablespoons roughly chopped cilantro
Flaky salt (optional)
1. In a large bowl, toss together the shrimp and the cumin until well coated. Season with kosher salt and toss again.
2. Heat the olive oil in a 12-inch skillet over medium heat. Add half the shrimp to the pan in one layer and cook undisturbed until they just start turning pink, about 1 minute. Flip and cook for about 1 minute more, then remove from the pan and set aside. They may not be fully cooked at this time, and that’s O.K. Repeat with remaining shrimp and leave in the pan.
3. Add the reserved shrimp back to the pan with any juices that have accumulated. Stir in the ginger, garlic and red-pepper flakes, if using, and cook for about 30 seconds, stirring to make sure the garlic doesn’t burn. Add the lime juice to pan and scrape up any brown bits that have formed at the bottom of the pan. Cook until the mixture is reduced by about half, about 1 minute more. Stir in the lime zest and scatter with the cilantro. Season with flaky salt, if desired.
2 cups fresh blackberries
Coarse sea salt
4 (5- to 6-ounce) skin-on salmon fillets, preferably wild-caught sockeye salmon
3 tablespoons sunflower oil, plus more as needed
2 to 3 tablespoons dried wakame seaweed
Fresh chive stems, for garnish
1. In a medium bowl, crush half the blackberries using the back of a fork. Add the remaining whole blackberries, stir to coat and season to taste with salt; set aside.
2. Pat salmon fillets dry with a paper towel. Season with salt on both sides.
3. Heat a large, heavy sauté pan or cast-iron skillet over high. When the pan is hot, add 3 tablespoons oil and carefully swirl it around to coat the bottom of the pan. When the oil begins to shimmer, working in batches if necessary, place the fillets in the pan, flesh-side down, and sear until the salmon picks up some color and releases easily from the pan, 1 to 2 minutes. Flip the fish, reduce the heat to medium and continue cooking until cooked through, about 2 minutes more, depending on the thickness of the salmon.
4. Transfer the fillets from the pan to a warm plate and tent with foil until all fillets are cooked, making sure to get any of the salmon skin that may stick to the pan. (If you’re cooking your fillets in multiple batches, you’ll want to add 2 to 3 tablespoons of oil to the skillet before pan-searing the second batch.)
5. Divide the salmon among plates, serving it skin-side up. Top with the blackberries, then garnish each plate with the seaweed and a few chive stems.
Cajun Mahi Mahi with Mango Pineapple Salsa
6 servings | 15 minutes
For the Mahi Mahi
1.5lbs of fresh Mahi Mahi filets
1 tablespoon of cajun spice seasoning
1/2 tablespoon of garlic powder
2 tablespoons of grape seed oil
For the Mango Pineapple Salsa
1 cup of fresh diced pineapple
1 mango, finely diced
1/4 cup of finely diced red onion
1/4 cup of chopped fresh cilantro
juice of one lime (about 1–2 tablespoons)
salt to season
1. In a small bowl add pineapple, mango, red onion, fresh cilantro, lime juice, and salt to taste. Stir to mix everything together and set aside.
2. In a small bowl add cajun spice seasoning and garlic powder. Mix.
3. Pat Mahi Mahi filets dry.
4. Season both sides of Mahi Mahi with cajun seasoning mix.
5. Heat a large skillet to medium high heat, add grape seed oil.
6. Place Mahi Mahi in pan and sear for 2-3 minutes per side.
7. Remove and let sit for 1 minute to cool.
8. Serve Mahi Mahi with Mango Pineapple Salsa
1 tablespoon butter
1/3 cup finely chopped onion
1 cup finely chopped seeded tomatoes
1/4 cup McCormick Cajun Style Seafood Sauce
1/2 teaspoon McCormick Garlic, Minced
1 1/2 pounds Rockfish fillets
1. Preheat oven to 375°F. Melt butter in medium skillet on medium heat. Add onion; cook and stir 2 minutes or until softened. Stir in tomatoes, Seafood Sauce and garlic. Reduce heat to low; simmer 3 minutes, stirring occasionally.
2. Place fish in single layer in lightly greased baking dish. Spoon tomato mixture over fish.
3. Bake 15 minutes or until fish flakes easily with a fork.
2 cups uncooked Arborio rice
4 cups chicken broth
1 cup water
1 thyme sprig
2 tablespoons unsalted butter
1 3/4 teaspoons kosher salt, divided
1/2 teaspoon black pepper, divided
1 cup half-and-half
4 thick-cut bacon slices
2 cups fresh yellow corn kernels (about 3 ears)
1 1/2 pounds dry sea scallops
2 tablespoons chopped fresh chives
1. Combine rice, chicken broth, and water in a large pot over high, and bring to a boil. Stir in thyme sprig, butter, 1 1⁄2 teaspoons of the salt, and 1⁄4 teaspoon of the pepper. Reduce heat to medium-low, cover, and cook until rice is tender and most of the liquid is absorbed, about 15 minutes. Remove from heat, and take out thyme. Stir in half-and-half. Cover to keep warm.
2. While rice is cooking, cook bacon in a large cast-iron skillet over medium, turning occasionally, until crisp, about 10 minutes. Transfer bacon to paper towels to drain, reserving drippings in skillet. Crumble bacon, and set aside.
3. Place skillet with drippings over high, and add corn. Cook, stirring often, until corn begins to char, about 4 minutes. Using a slotted spoon, remove corn from skillet, and stir into cooked rice.
4. Place skillet with remaining drippings over medium-high. Sprinkle scallops with remaining 1⁄4 teaspoon each salt and pepper, and sear in hot drippings until charred, about 1 minute per side. Stir bacon into warm rice. Serve scallops over creamy rice mixture sprinkled with chopped chives.
½ pound thick-sliced bacon, about 9 strips
1 cup halved grape tomatoes, about 30
3 tablespoons lemon juice
¼ cup extra-virgin olive oil
Salt and ground black pepper
2 ½ pounds swordfish steaks, in 6 portions
1 cup packed, finely chopped arugula
1. Fry bacon to medium doneness, remove to drain on paper towels and reserve fat. Place tomatoes in a medium-size bowl. Add lemon juice and olive oil, and season with salt and pepper. Stir in 2 tablespoons of the bacon fat. Break up bacon into small pieces and mix in. Set aside until ready to grill swordfish.
2. Heat a grill or broiler. Brush swordfish on both sides with remaining bacon fat and season with salt and pepper. Grill or broil fish until just cooked through, about 4 minutes per side, more or less, depending on the thickness of the fish. Remove fish to a serving platter.
3. Fold arugula into tomato mixture, then spoon mixture, including its sauce, on top of the fish. Serve.