Sautéed

Here is a great recipe for any day of the week! Number of Servings:  4 Ingredients:  1 can (14.75 oz) Bumble Bee® Salmon, drained and flaked (remove skin & bones as desired) 1 fresh lime, for juice and wedges 1 tablespoon taco seasoning or chili powder, salt 8 (6”) soft corn tortillas or small flour tortillas 1 cup shredded cabbage mix 1–2 tablespoons cilantro chopped Serve with your favorite salsa or hot sauce Instructions:  Cook each tortilla in microwave oven to warm or warm in lightly oiled pan about 30 seconds.  Sauté salmon with lime juice and taco seasoning to warm through, about 2 minutes.  Divide salmon and fill warm corn tortilla, top with cabbage and cilantro.  Serve with your favorite salsa. Source: ©Bumble Bee Foods, LLC Nutrition Information:  Calories 280(from Fat 80), Fat 9g (Saturated 2 g), Trans Fat 0g, Cholesterol 60mg, Sodium 520mg, Total Carbohydrate 27g, Fiber 4g, Sugars 1g, Protein 25g.

Sautéing fish is one of the best ways to bring out its qualities while adding a crispy dimension to it as well. Capers are a simple and perfect garnish for a seafood dish and this rather easy recipe creates an impressive sauce or a silky soup Number of Servings:  4 Ingredients:  1 large head of califlower 1 shallot 3 cloves garlic 1 quart whole milk extra virgin olive oil fresh squeeze of lemon salt 1/4 cup rinsed and dried capers 1/4 cup extra virgin olive oil Tilapia fillets Instructions:  Begin by peeling garlic and shallots and slicing or chopping them to the best of your ability. Set aside. Take your cauliflower and cut it in half the long way. Then take the thick core out of the center and the green leaves and discard them. Then roughly chop the cauliflower and set aside. Shape and size doesn't matter here since everything will be pureed. Heat a three-quart or larger saucepan; add a healthy shot of the olive oil, and the shallots and garlic. Toss in a pinch of salt, and cook over a medium low heat, stirring occasionally, until the shallots are translucent. Add all of the cauliflower and pour the quart of milk into the pan. Cover the pot and set to a medium heat. Cook for around fifteen to twenty minutes, keeping your eye on the pot to make sure it does not bubble over. Milk is guilty of doing this quite easily. When the cauliflower is soft enough to easily pierce through with a knife it is done. We do not want totally mushy cauliflower here. Using a strainer or colander separate the cauliflower from the milk, saving all of the milk. Set up a blender and only fill 1/3 of the way with the cooked cauliflower at a time. This is all too important because believe me from experience; an exploding blender of hot liquid leads to a bad day. Add enough milk into the machine to cover the cauliflower halfway. Cover and puree. The mixtures consistency is up to you now. If you want a soup adding more milk for a looser puree would be ideal. If looking for a sauce, you want a thicker more concentrated consistency, with less liquid. Taste for salt. Finish the rest of the cauliflower like this. Transfer to a bowl and squeeze lemon juice into the mixture. Taste again for seasoning and decide if you need more salt or lemon juice. Remember to add slowly. Seasoning food is a skill that comes with practice. You can always add but never take away. Capers can be bought a few different ways. Stored in a brine, or pickling liquid or salt packed. I prefer capers in liquid because the rinsing process is easier. Just place them in a wire strainer and rinse thoroughly under cold water. This removes the strong brine that can be harsh and overpower your dish. Set on a couple paper towels and dry. In a small saucepan heat olive oil over medium heat. Give the oil about three minutes to come to temperature and add the capers. Let capers fry, stirring occasionally until they stop making a popping sound and are crispy. Remove with a slotted spoon and lay out on a paper towel. Season lightly with salt. Allow the Tilapia fillet to sit out on a plate for around fifteen minutes. This allows the fish to come to room temperature, ensuring that it cooks evenly through. I feel that fish cooks best in a cast iron skillet. It brings an even heat that lasts and is generally nonstick if it’s broken in. If you don't have one use the thickest sauté pan you have. Remember to pick a pan that makes sense for the amount of fish your cooking. Too small and the fish will be crowded and end up steaming in its own juices. Too big and the heat will be too strong, which will lead to an easily burnt or overcooked fish. Salt both sides of the fish first. Focus on creating a thin even coating of salt on both sides. I prefer "Diamond" brand Kosher salt for this. Salting the fish five minutes before it cooks allows it to soak in the seasoning, and keeps your pan from having a pile of oil and salt crystals while cooking. Let your pan heat under a medium to medium-high heat until it is very hot. This should take about two minutes. When hot, add a bit of your oil of choice, just enough to make a very thin layer in the pan. We are not frying, just sautéing. I use canola or extra virgin olive oil. Adding cold oil to a very hot pan means your fish will never stick. Place your Tilapia fillet in the pan and let it cook until you see the meat turning opaque on all sides. Fish does not like to be touched much while cooking. By leaving it alone it is forming a very desirable brown crust. Once the opaque color is slowly creeping up the raw side of the fish, flip it over carefully and cook for another 30 to 60 seconds. Fish is best served directly from the pan to the plate. This is a technique that comes with practice. Add as much of the cauliflower puree you like, sprinkle with the crispy capers, and with a zester or cheese grater zest the skin of a lemon over the top and serve. Source: Tropical Aquaculture Products, Inc. created by Chef Samuel Filloramo

Perfect for a fall evening, this colorful and hearty risotto is rich in flavor as well as immune-boosting vitamin A. Number of Servings:  6 Ingredients:  One 32-ounce carton all-natural chicken broth (4 cups) 2 tablespoons extra virgin olive oil, divided 1 medium onion, finely chopped (about 1 cup) 2 cups Arborio rice (risotto) 1 cup white wine or apple juice 1 cup canned pure pumpkin 1/2 teaspoon ground nutmeg 1/2 cup grated Parmesan cheese 1 pound jumbo shrimp, raw (16 to 20 count), shelled and de-veined Salt and freshly ground pepper 1 tablespoon chopped fresh parsley, optional Instructions:  Pour the chicken broth into a saucepan and bring to a simmer. Adjust the heat to keep the broth hot. Heat one tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until translucent, about 5 minutes. Add the rice and stir well to coat. Add the wine and stir until the liquid is absorbed. Start to add the chicken broth, about ½ cup at a time, stirring frequently. Allow the broth to be absorbed into the rice before adding the next ½ cup. When all the broth has been added and absorbed (this should take about 20 minutes), stir in the pumpkin, nutmeg, and Parmesan cheese. Reduce the heat to low. Meanwhile, heat the remaining tablespoon of the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 2 minute per side or until just cooked through. Season with salt and pepper to taste. Divide the risotto evenly between plates or pasta bowls and top with the shrimp. Sprinkle with the parsley as desired.Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RDAuthors, The Moms' Guide to Meal Makeoverswww.MealMakeoverMoms.comRecipe Image: © Marco Mayer - Fotolia.com Nutrition Information:  450 calories, 9g fat (2g saturated, 0.4g omega-3), 680mg sodium, 59g carbohydrate, 5g fiber, 28g protein, 130% vitamin A, 10% vitamin C, 15% calcium, 20% iron

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 Moms.com 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

Fresh, tasty recipe including shrimp, angel hair, champagne and mushrooms. Number of Servings:  2 Ingredients:  1 lb of shrimp, peeled and deveined 8 oz of angel hair pasta 2 cups of your choice of Champagne 1 cup of fresh mushrooms, sliced 1 cup of heavy cream 3 tablespoons of fresh parsley, chopped 2 tablespoons of minced shallots 2 tablespoons of extra virgin olive oil ¼ teaspoon of salt Instructions:  Cook the pasta as directed; drain afterwards and coat with a tablespoon of olive oil. White the pasta is cooking, heat the other tablespoon of extra virgin oil over medium-high heat in a large skillet. Cook the mushrooms in the olive oil until tender; then remove and set aside. Combine the shrimp, Champagne and salt in the pan, and cook over high heat. When the liquid starts to boil, remove the shrimp and add the shallots. Boil for 8 minutes; until reduced to about half a cup. Stir in 3/4 of the cream and boil for an additional 2 minutes. Add the shrimp and the mushrooms to sauce, heating through. Toss the hot, cooked pasta with the remaining 1/4 cup of cream and the freshly chopped parsley. Spoon the shrimp with sauce over the pasta and serve.

Here is a great summer pasta dish that your entire family will enjoy Number of Servings:  6 Ingredients:  12 ounces dried farfalle (bowtie) pasta 2 tablespoons extra virgin olive oil 2 cloves garlic, minced 2 cups cherry tomatoes, sliced in half 2 cups corn kernels (from 3 to4 ears of corn) 1 ½ to 2 pounds chilled lobster meat cut into bite-size pieces ¼ cup fresh lemon juice ¼ cup fresh Italian flat leaf parsley, minced Kosher salt and freshly ground black pepper 1 tablespoon unsalted butter, melted Instructions:  Cook the pasta according to package directions and set aside.  Reserve ¼ cup of the pasta cooking water. While the pasta is cooking, heat the oil in a large nonstick skillet or Dutch oven over medium heat.  Add the garlic and cook until golden, 30 seconds to 1 minute.  Add the cherry tomatoes and corn and cook another 3 minutes.  Add the lobster, lemon juice, parsley, salt and pepper to taste, and the reserved pasta cooking water and stir together until heated through. Combine the cooked pasta and lobster mixture in a large bowl and drizzle with the melted butter. Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Authors, The Moms' Guide to Meal Makeovers www.MealMakeoverMoms.com Nutrition Information:  470 calories, 14g fat (4g saturated, 0.2g omega-3), 470mg sodium, 57g carbohydrate, 4g fiber, 33g protein,  10% vitamin A, 30% vitamin C, 10% calcium, 15% iron

What an amazing clam dish to serve to your friends and family Number of Servings:  3 Ingredients:  1 51 oz Sea Watch Chopped Sea Clams, drained and juice reserved* 16 oz Penne or Shell Pasta 4 Cups Heavy Cream 2 Cups Fresh Pineapple, chopped 2 Cups Fresh Mango, chopped 2 Red Peppers, diced 2 Cups Scallions, diced ¼ Garlic, chopped 2 Tbsp Jamaican Jerk Dry Seasoning 1 Tbsp Ground Coriander Salt and Pepper, pinch Lime Twist, garnish Instructions:  Boil pasta until al dente and drain. Sauté garlic, mango, pineapple, and red pepper in pan. Then add clams, heavy cream, scallions, garlic and seasonings. Heat at medium high temperature until sauce reduces and starts to thicken. Add pasta to pan and serve in large bowl. Garnish with lime twists in center.*For a low fat version, replace heavy cream with the reserved clam juice from clams and reduce jerk seasoning to 1 tablespoon.

Seafood alternatives: catfish, trout, pollock, flounder, ocean perch, cod Number of Servings:  4 Ingredients:  2/3 cup chopped, seeded cucumber 1/2 cup chopped radishes 1 teaspoon vegetable oil 2 tablespoons tarragon vinegar 1/4 teaspoon dried tarragon pinch of sugar 1/8 teaspoon salt 4 (6 oz.) tilapia fillets 2 tablespoons margarine Instructions:  Combine the first seven ingredients in a small bowl; mix well. Let stand at room temperature while preparing fish. Saute tilapia in margarine in a large skillet over medium heat for 2 to 3 minutes on each side or until fish just begins to flake easily when tested with a fork. Transfer to serving plates. Spoon cucumber mixture over each serving.

This quick stir-fry is a perfect weeknight meal- cut the veggies up the night before for a 15-minute meal! Number of Servings:  4 Ingredients:  1 tablespoon peanut oil 1 bunch (about 16 ounces) asparagus, trimmed and cut on the diagonal into 1-inch pieces 16 baby carrots, each sliced lengthwise into eight matchstick pieces 2 teaspoons fresh or bottled minced ginger 1 pound medium or large shrimp, shelled and deveined ¼ cup Thai peanut sauce ¼ cup dry roasted peanuts, chopped (optional) 3 cups cooked whole wheat couscous Instructions:  Heat the oil in a large nonstick skillet over medium-high heat. Add the asparagus, carrots, and ginger and cook, stirring frequently, until the vegetables start to soften, about 5 minutes. Add the shrimp and cook an additional 3 minutes. Add the Thai peanut sauce and stir together until the shrimp is cooked and the mixture is heated through. Sprinkle with peanuts if desired. Serve over couscous. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  320 calories, 7g fat (1.5g saturated, 0.3g omega-3), 260mg sodium, 42g carbohydrates, 8g fiber, 26g protein, 130% vitamin A, 10% vitamin C, 30% iron

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 Moms.com 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