Meal Planner

Meal Planner

Don't forget the fish! Make a weekly meal plan and grocery list using this printable planner before hitting the supermarket. Find four of our favorite new seafood recipes here.


Blueberry Perch Breakfast Bake

Here is a great way to start your day! Number of Servings:  12 Ingredients:  2 c. all-purpose flour 1/4 c. firmly packed brown sugar 1 tsp baking powder 2 large eggs 1/2 tsp baking soda 1 lb. Bell Yellow Perch, browned 1/2 c. butter or margarine 1 c. (8 oz.) sour cream or yogurt 3/4 c. granulated sugar 1/2 c. chopped pecans Blueberry Sauce: 1/2 c. granulated sugar 2 T cornstarch 1/2 c. water 2 c. fresh or frozen blueberries 1/2 tsp lemon juice Additional sour cream for accompaniment (optional) Instructions:  1. Mix flour, baking powder and soda. Set aside.2. Beat butter until fluffy. Add sugar, brown sugar and eggs, one at a time, beating each addition for 1 minute.3. Add flour mixture to butter mixture. Fold in browned Bell Yellow Perch and sour cream.4. Pour into lightly greased 9x13x2 inch pan.Sprinkle nuts on top. (At this stage, may be covered and refrigerated overnight and baked in the morning.)5. Bake at 350⁰ (175⁰C) for 35 to 40 minutes. Cool slightly. Serve warm with blueberry sauce.6. For Blueberry sauce: Combine sugar and cornstarch, add water and blueberries. Cook over medium heat until thick and bubbly. Cook and stir 2 minutes more. Remove from heat and stir in lemon juice.7. To serve cut into squares, drizzle with blueberry sauce and top with a dollop of sour cream if desired.Makes 12 servings.Source: Bell Aquaculture

Caribbean Style Cod with saffron couscous

Trident Seafoods’ NEW Caribbean Style pre-sauced, steamable Cod portions Number of Servings:  4 Ingredients:  1 Tbsp. olive oil 2 tsp. cumin seeds ½ cup diced onion ⅓ cup raisins or a mixture of raisins and golden raisins ½ tsp. kosher salt ¾ cup couscous ¼ tsp. saffron threads ¼ cup toasted pine nuts 2 Tbsp. fresh chopped mint 4 fillets Trident Seafoods' Caribbean Style Cod Instructions:  Heat oil in a medium sized pot over medium heat. Add cumin seeds and cook for 15 seconds. Add onions and sauté 1 ½ minutes or until they become translucent. Add 1 cup of water along with the raisins, salt and saffron then bring to a boil. Add couscous, stir then place a lid on top. Turn off heat and let stand for 15 minutes. Using a fork, fluff the couscous, add the pine nuts and the mint.Cook fish as per instructions on bag and serve on a bed of couscous.Source: Trident Seafoods

Tuna Italiano Pizza

Try this spin on a traditional pizza, enjoy this yourself or serve it as a tasty starter at your next party. Number of Servings:  1 Ingredients:  1 (6-oz.) pre-baked individual pizza crust 1/4 cup shredded mozzarella cheese 1/3 cup diced Roma tomatoes 1 teaspoon minced shallots 1/2 teaspoon red wine vinegar 2 teaspoons fresh-chopped basil 1/4 teaspoon fresh-crushed garlic 1 (5-oz.) can Chicken of the Sea® Genova Tonno in Olive Oil Instructions:  Preheat oven to 350º F. Place pizza crust on pizza pan. Sprinkle cheese over crust; bake until cheese is melted (about 7 minutes). Meanwhile in bowl, combine tomatoes, shallots, red wine vinegar and garlic; set aside. Remove pizza and flake Genova® Tonno Tuna evenly over pizza. Mix. Spoon tomato mixture over tuna; sprinkle basil over pizza. Return to oven and bake 5 minutes longer. Serve immediately. Makes one individual pizza.Source: Chicken of the Sea®. Nutrition Information:  Serving Size 1 pizza; Calories 788; Calories from Fat 277; Fat 30.8 g.; Saturated Fat 10.6 g.; Carbohydrates 78.9 g.; Fiber 3.8 g.; Sugars 4.8 g.; Protein 52 g.; Cholesterol 65.3 mg.; Sodium 1548.2 mg.; Vitamin A 15%; Vitamin C 14%; Calcium 67%; Iron 30%

Curried Phyllo Shrimp

Enter a shrimp fillo (phyllo) recipe in the May Monthly Fillo Recipe Madness Contest on Number of Servings:  30 Ingredients:  1/2 cup olive oil 1/2 cup onions, finely chopped 1/2 cup green bell peppers, seeded and finely chopped 1/2 cup carrots, shredded 1 cup canned, diced tomatoes, drained 1 pound fresh shrimp, peeled, deveined and diced 4 tablespoons parsley, chopped 2 teaspoons curry powder 2 teaspoons ground turmeric Salt and pepper to taste 2 tablespoons butter 20 sheets Athens® Fillo Dough (9”x14”), thawed Instructions:  Enter a shrimp fillo (phyllo) recipe in the May Monthly Fillo Recipe Madness Contest on In a large skillet, heat 2 tablespoons oil over medium heat. Add onions, peppers, carrots, diced tomatoes and shrimp and cook for 3 - 5 minutes or until shrimp turns pink and vegetables are tender. Add parsley, curry powder, turmeric and salt & pepper to taste. In a small saucepan, melt the butter with 2 tablespoons oil over medium heat. Layer 4 fillo sheets, brushing each with the butter-oil mixture. Cut six, 4-inch squares from fillo stack. Place 3 teaspoons of filling in the center of the square. Brush fillo from edge of filling to each point of square lightly with water. Gather points of square and pinch together just above filling. Brush pouch with butter-oil mixture. Repeat process 4 more times to make 30 pouches. Place filled pouches at least 1" apart on ungreased cookie sheet or baking pan. Bake in preheated 350ºF oven for about 12 - 15 minutes or until golden brown. Serve warm. Source: Athens Foods

Spinach-Cranberry Baked Stuffed Shrimp

This easy-to-make yet gourmet dish is perfect for the holidays. The combination of the crunchy pecans and the slightly tart cranberries add a festive flare to the stuffing. Number of Servings:  4 Ingredients:  1 pound large raw shrimp (U-15), shelled and deveined 1 tablespoon extra virgin olive oil 1 garlic clove, minced One 6-ounce bag baby spinach 1/2 cup panko bread crumbs 1/4 cup grated Parmesan cheese 1/4 cup pecans, finely chopped 1/4 cup dried cranberries, coarsely chopped 2 tablespoons lemon juice 1 tablespoon unsalted butter, melted 1/4 teaspoon kosher salt Freshly ground black pepper to taste Instructions:  Lightly oil or coat a 9x13-inch baking pan with nonstick cooking spray and set aside. Preheat the oven to 375°F.With a sharp knife, slit the shrimp down the back without cutting all the way through. Open the shrimp halves to form a butterfly shape and flatten gently, using a mallet or rolling pin. Place shrimp on the prepared baking pan and set aside. Heat the olive oil in a nonstick skillet over medium heat. Add the garlic and cook until golden, 1 minute.  Add the spinach and cook until the spinach is wilted, about 3 minutes. Remove the spinach from the skillet, place on a cutting board, and finely chop. Return the spinach to the skillet and add the breadcrumbs, Parmesan cheese, pecans, dried cranberries, lemon juice, butter, salt and black pepper to taste.  Divide the stuffing mixture evenly and place on top of the shrimp, pressing down gently. Bake until the topping is golden brown and the shrimp are cooked through, 12 to 14 minutes. Recipe Credit:  Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders,  Nutrition Information:  270 calories, 14g fat (4g saturated, 0.4g omega-3), 180mg cholesterol, 450mg sodium, 16g carbohydrates, 3g fiber, 22g protein, 35% vitamin A, 20% vitamin C, 15% calcium, 25% iron

Saucy Shrimp & Feta Bake

This tasty shrimp bake is ready in less than 30 minutes. Serve with crusty bread to sop up all the juices! Number of Servings:  4 Ingredients:  8 ounces dried whole wheat blend thin spaghetti 2 tablespoons extra virgin olive oil 1 small red onion, finely diced 1 garlic clove, minced ¼ teaspoon crushed red pepper flakes 1 pound large raw shrimp (16-20 count), shelled and deveined One 14.5-ounce can petite diced tomatoes, undrained Zest of 1 lemon ½ teaspoon dried basil Kosher salt and freshly ground black pepper to taste ½ cup crumbled feta cheese 2 tablespoons chopped fresh parsley, optional Instructions:  Cook the pasta according to package directions. Drain and set aside. While the pasta is cooking, heat the oil in a 10-inch cast iron skillet over medium heat. Add the onion, garlic, and red pepper flakes, and cook until soft, about 5 minutes.  Raise the heat to medium high, add the shrimp and cook 3 minutes, stirring frequently. Stir in the tomatoes, lemon zest, basil and salt and pepper to taste and cook an additional 3 minutes. Top evenly with the cheese. Place the skillet in the oven under a low broiler and broil until the cheese begins to turn brown, about 4 minutes. Divide the pasta evenly between 4 pasta bowls and top with the shrimp mixture. Sprinkle with parsley as desired. *If you do not have a cast iron skillet use any large skillet with an oven-safe handle. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Nutrition Information:  430 calories, 13g fat (4g saturated, 0.6g omega-3), 185mg cholesterol, 670mg sodium, 44g carbohydrates, 5g fiber, 32g protein, 15% vitamin A, 25% vitamin C, 15% calcium, 20% iron

Mini Artichoke Crab Cakes

These bite size crab cakes are easy to make and fun to eat! Perfect as an appetizer or snack. Number of Servings:  6 Ingredients:  16 ounces cooked crabmeat 2 cups fresh whole wheat bread crumbs* One 14-ounce can artichoke hearts, drained and finely chopped ¼ cup light canola mayonnaise 2 large eggs, beaten 2 tablespoons fresh chopped chives ½ teaspoon celery salt Freshly ground black pepper Paprika Tarragon Tartar Sauce 1/3 cup light canola mayonnaise 1 tablespoon sweet relish 1 tablespoon lemon juice 1 teaspoon chopped fresh tarragon or 1/2 teaspoon dried tarragon ½ teaspoon onion powder Salt and freshly ground pepper Instructions:  Preheat the oven to 450ºF. Generously coat a 24-cup mini muffin pan with nonstick cooking spray and set aside. Stir together the crabmeat, bread crumbs, artichoke hearts, mayonnaise, eggs, chives, celery salt and a few turns of freshly ground black pepper until well combined.  Divide the mixture evenly between the muffin cups and smooth the tops.  Sprinkle with paprika.  Bake until golden brown, about 15 minutes.  Serve with tarragon tartar sauce Tarragon Tartar Sauce In a small bowl, mix together the mayonnaise, relish, lemon juice, tarragon, onion powder and salt and pepper to taste. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Nutrition Information:  210 calories, 7g fat (0.5g saturated, 0.7g omega-3), 680mg sodium, 17g carbohydrate, 2g fiber, 21g protein, 15% calcium, 10% iron<br /> <b>Tarragon Tartar Sauce</b><br /> 50 calories, 4g fat (0g saturated, 0.4g omega-3), 130mg sodium, 3g carbohydrate, 0g fiber, 0g protein

Tropical Crispy Shrimp Caesar Salad

Here's a great, easy dish for any day of the week! Number of Servings:  4 Ingredients:  1- 13 oz package SeaPak® Oven Ready Crispy Light Shrimp 1 10-ounce romaine lettuce bagged salad (or 1 head of romaine lettuce chopped) 1 cup grape tomatoes 1/3 cup shredded Parmesan cheese 1 packet pineapple cayenne sauce (included in carton) 1/3 cup bottled Caesar salad dressing Instructions:  Cook the shrimp according to the package directions. Divide the lettuce, tomatoes, cheese and shrimp among 4 serving plates. Stir the cayenne sauce and salad dressing with a whisk or fork in a small bowl. Pour the dressing mixture over each serving of salad. Serve immediately. Source: SeaPak Shrimp Company

Traditional Maine Lobster Bake

Number of Servings:  4 Ingredients:  4 Maine Lobsters (1 to 1-1/4 pounds each) 4 ears sweet corn 4 small boiling onions 2 pounds steamer clams, cleaned 2 pounds mussels, cleaned 12 small red potatoes 2 cups water 5 pounds seaweed*, preferably Maine Rockweed *if seaweed is unavailable, simply add 2 teaspoons of salt to cooking water and put down a layer of crumpled aluminum foil to raise the lobsters off the bottom of the pan. Instructions:  In a large roasting pan (about 12"x16"), place a one-inch layer of seaweed. Parboil onions and potatoes. Shuck corn for innermost husks. Place Maine lobsters on the seaweed, arrange corn and onions between the lobsters and the sides of the pan. Place clams, mussels and potatoes gently over the lobsters, keeping the top of the bake level. Cover with remaining seaweed and add water to the pan. Cover tightly with foil and place on the stove or a preheated grill to cook (if using a grill, make sure the coals are very hot). Start timing the bake when you first see steam. Cook covered for 15 minutes. Remove from heat but leave covered for 5 more minutes. Serve with lemon, melted butter or margarine or your favorite lobster accompaniment.

Teriyaki Shrimp Bundles

This recipe is a bundle of fun! Eat them with your hands, and use a spoon to pick up any tiny bits of veggies that escape. Number of Servings:  6 Ingredients:  4 teaspoons peanut oil, divided 3 to 4 medium carrots, shredded (about 1 ½ cups) One 7-ounce package mung bean sprouts 1 cup snow pea pods, sliced into ½-inch pieces 4 scallions, white part chopped 2 garlic cloves, minced 1 pound small cooked shrimp, fresh or frozen, thawed 1 cup cooked rice 1/3 cup lite teriyaki sauce 1/4 cup roasted peanuts, chopped 1 tablespoon brown sugar 1 tablespoon grated fresh ginger root 12 egg roll wraps Instructions:  Heat two teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the carrots, bean sprouts, snow peas, scallions and garlic and cook, stirring frequently, until the vegetables soften, about 5 minutes. Stir in the shrimp, rice, teriyaki sauce, peanuts, brown sugar, and ginger and heat through. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the shrimp mixture into each wrapper. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Nutrition Information:  330 calories, 7g total fat, 1g saturated fat, 710mg sodium, 45g carbohydrate, 4g fiber, 22g protein, 100% vitamin A, 40% vitamin C, 25% iron


  • NFI's 28th Annual Chowder Party
    Kick-off the 2016 Seafood Expo North America with old friends and new. Join us to celebrate NFI's 28th Annual Chowder Party to be held on Saturday, March 5th from 6pm - 7:30pm at the Westin Boston Waterfront Hotel conveniently located adjacent to the Boston Convention Center.