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.

Surimi

Seafood and Avocado Pocket Sandwich

Now that the holidays are over, diet and exercise is every ones top priority. Here is a easy and satisfying sandwich which will help you get started on the road to good health. Number of Servings:  5 Ingredients:  8 ounce package surimi seafood, finely chopped 2 avocados, pitted and sliced 4 tablespoons reduced-calorie mayonnaise 1 tablespoon lemon juice 1 tablespoon grated Parmesan cheese 1 teaspoon dijon mustard 1/8 teaspoon garlic powder Thin tomato slices (optional) Lettuce leaves (optional) Pita bread halves Instructions:  Combine the first seven ingredients in a bowl; mix well. Cover and chill at least 2 hours. To serve, place a tomato slice and lettuce leaf (optional) in each pita half. Spoon seafood mixture into bread. Serve at once.

Paella

A great dish for anytime of the week! Number of Servings:  6 Ingredients:  1 (28oz.) can whole peeled tomatoes, undrained 1 Cup chicken broth 1/2 Cup chopped onion 2 Cloves garlic, minced 1 1/2 teaspoons dried oregano 1 (6oz.) package saffron rice 1 (10oz.) package frozen peas, thawed 1 (9oz.) package frozen artichoke hearts, thawed 6 oven-roasted drumsticks (about 1 pound) 1 (10oz.) package frozen cooked shrimp, thawed 7 Ounces surimi seafood, crab or lobster flavored, chunk style 1 (10oz.) can whole baby clams, drained Instructions:  Drain tomatoes, reserving 1 cup juice. Chop tomatoes; place in a colander and set aside to drain. Combine chicken broth, reserved tomato juice, onion, garlic and oregano in a Dutch oven; bring to a boil. Add rice; cover, reduce heat and simmer 15 minutes. Add tomatoes, peas, artichoke hearts and clams; cover and simmer 5-10 minutes or until heated through. Image Source: © Heidi Morton from iStockPhoto.com Nutrition Information:  Calories: 524 Protein: 56g Carbohydrates: 48g Fat: 12g Cholesterol: 200mg Sodium: 1012mg Percent Calories from fat: 20%

Orient Express Surimi Pasta with Snow Peas

Number of Servings:  4 Ingredients:  1 pound fettucine or spaghetti 1/2 pound coarsely ground pork 1 can (10 1/2 oz.) condensed chicken broth * 2 tablespoons soy sauce* 1 tablespoon finely chopped gingerroot 2 cloves garlic, crushed 1/4 teaspoon crushed red pepper 1/2 cup water 1 tablespoon cornstarch 1 package (8 oz.) snow peas 2 green onions with tops, cut in 1/2-in. pieces 8 ounces Surimi seafood, crab or lobster flavored, chunk style Instructions:  Cook noodles according to package directions. Meanwhile, make sauce: Brown pork in 2-qt. saucepan over medium heat until no trace of pink remains, breaking apart with a spoon. Add chicken broth, soy sauce, gingerroot, garlic and red pepper; bring to a simmer over medium heat. Then, stir cornstarch with water until smooth, gradually stir into simmering broth; cook and stir until thickened. Stir in snow peas, green peas, Surimi seafood and green onions, continue to heat, stirring often, until hot throughout, 2-3 minutes. Serve immediately over hot, well-drained noodles.

No-Fuss Seafood Bake

Number of Servings:  6 Ingredients:  1 cup low-fat cottage cheese 1/2 cup low-fat sour cream 1/2 cup reduced-calorie mayonnaise 1 cup skim milk 1 egg 1 tablespoon lemon juice 1/4 teaspoon dry mustard 1/8 teaspoon seasoned salt 1/8 teaspoon pepper 8 ounces crab flavored surimi seafood, flakes or chunks, coarsely chopped 1 10-ounce package frozen chopped spinach, thawed and drained well 8 ounces extra wide egg noodles 1/2 cup fine dry breadcrumbs 3 tablespoons grated Parmesan cheese 2 tablespoons melted margarine Instructions:  Combine the first 9 ingredients in the container of an electric blender or food processor; process until smooth. Set aside. Combine surimi seafood, spinach and uncooked noodles in a large mixing bowl; add cottage cheese mixture. Mix well. Pour into a lightly greased 13x9x2-inch baking dish. Cover and refrigerate overnight. To bake, place covered casserole in a cold oven; set temperature at 350°F. Bake for 30 minutes. Combine breadcrumbs, parmesan and margarine; mix well. Uncover casserole; sprinkle with crumbs. Bake 15 to 20 minutes or until hot. Nutrition Information:  Calories: 355 Protein: 21.5g Cholesterol: 91.9mg Fat: 10.9g Sodium: 702mg Carbohydrates: 42.4g Percent calories from fat: 28%

Mexican Seafood Dip

Number of Servings:  8 Ingredients:  1 15 ounce can pinto beans, rinsed and drained 1 tablespoon plus 1 teaspoon taco seasoning mix 2 tablespoons fat-free sour cream 1 ripe avocado 1 tablespoon lime juice 1 tablespoon fat-free mayonnaise 1/4 teaspoon Worcestershire sauce 1/8 teaspoon chili powder 1/8 teaspoon garlic powder 1 8 ounce package surimi seafood, crab or lobster flavor, flake style 3 tablespoons sliced black olives 1/2 small tomato, seeded and chopped 1/4 cup whole kernel corn 1/2 cup shredded reduced-fat sharp cheddar cheese 2 tablespoons chopped green onion tops Instructions:  Mash beans with a fork until almost smooth; stir in taco seasoning mix and sour cream. Spread in an 8-inch circle on a serving platter; set aside. Coarsely chop avocado into a bowl; add lime juice, mayonnaise, Worcestershire, chili powder and garlic powder. Mash with a fork until mixed well, but not quite smooth. Spread over bean mixture. Shred surimi seafood with fingers; sprinkle over avocado layer. Layer remaining ingredients in the order listed. Cover and refrigerate until ready to serve, up to 2 hours. Let stand at room temperature about 15 minutes before serving. Serve with tortilla chips. Nutrition Information:  Calories: 155 Fat: 5.7g Carbohydrates: 16.5g Protein: 10.5g Cholesterol: 12.2mg Sodium: 356mg

Lemon Dill Seafood Spread

Number of Servings:  4 Ingredients:  2 packages (8 oz. each) light cream cheese, room temperature 1/2 cup bottled lemon butter dill cooking sauce 1/2 cup thinly sliced green onions 1/2 teaspoon lemon pepper seasoning 16 ounces Surimi Seafood, crab- or lobster -flavored, flake- or coarsely chopped chunk-style, drained. Instructions:  In mixer or by hand, blend cream cheese with cooking sauce, green onions and seasonings. Stir in Surimi Seafood; press mixture into a 4-cup mold lined with plastic film. Cover and refrigerated several hours or overnight. Unmold on serving platter and garnish, if desired, with fresh dill or other fresh herbs. Serve with crackers or melba toast. Nutrition Information:  (per serving) Calories: 32 Protein: 29g Fat: 2g Cholesterol: 7mg Sodium: 100mg

Hot Seafood Dip

Number of Servings:  16 Ingredients:  1 (8 oz.) package low fat cream cheese (Neufchatel), softened 1 tablespoon milk 6-8 oz. surimi seafood, flake-style 2 tablespoon finely minced onion 1/2 teaspoon horseradish 1/4 teaspoon salt Dash of pepper 1/3 cup slivered almonds Instructions:  Blend the above ingredients well, except almonds. Spoon into ovenproof dish (pie pan works well). Sprinkle with almonds. Bake at 375 degrees F. for 15 minutes. Serve with crackers.

Heart-ful of Seaside Nachos

Number of Servings:  8 Ingredients:  1/2 (13-1/2 ounce) bag of baked tortilla chips 1 (16-ounce) can nonfat refried beans 2 tablespoons picante sauce 1-1/2 tablespoons lime juice 1 pound fresh or frozen medium cooked shrimp, thawed 8 ounces of surimi seafood, crab flavored, flake-style OR, crabmeat 2 cups grated light cheese spread Suggested toppings: guacamole, light sour cream, chopped tomatoes Instructions:  Spread chips in a single layer in a 15 x l0 x l-inch pan; set aside. Combine refried beans, picante sauce and lime iuice, stirring well. Spread bean mixture onto each chip. Sprinkle surimi seafood & shrimp evenly over chips and top with cheese. Bake at 375 degrees F for 8-10 minutes or until cheese is melted. Serve with desired toppings.

Garden Seafood Pasta Salad

Number of Servings:  2 Ingredients:  1/2 pound fresh beans, snapped 1 (7-oz.) package Italian salad dressing mix 3 tablespoon finely chopped fresh basil 3 tablespoon finely chopped fresh oregano 1 (12-oz.) package corkscrew pasta, cooked and drained 1 (8-oz.) package chunk-style surimi seafood 1/3 cup sliced ripe olives 1/2 cup freshly grated Parmesan cheese 2 tablespoon sliced green onions Instructions:  Place green beans in a large skillet, add enough water to cover bottom of pan. Bring to boil; cover and cook 2 minutes. Drain in colander; rinse with cold water. Set aside.Prepare salad dressing mix as directed on package. Add oregano and basil and set aside. In a large bowl, combine green beans, pasta and remaining ingredients. Add dressing and toss well. Cover and refrigerate.

Chili Con Queso Con Crab

Number of Servings:  4 Ingredients:  1 cup chopped onion 2 tablespoons olive or vegetable oil 1 can (16 oz.) tomatoes, coursely chopped 1 can (4 oz.) diced green chiles 8 ounces (2 cups) shredded low fat or regular Monterey Jack cheese 8 ounces (2 cups) shredded low fat chedder cheese 1 tablespoon cornstarch 8 ounces surimi seafood, flaked style, or chunk style, coarsely chopped Instructions:  In 2-quart saucepan over medium heat, cook onion in oil until tender but not brown, stirring occasionally. Add tomatos and chiles, bring to a simmer and cook 5 minutes. Meanwhile, toss cheeses with cornstarch, gradually add to tomato mixture, stir until melted. Stir in surimi seafood, turn into top of chafing dish or fondue pot to keep warm over hot water, or alchol or candle burner. Serve with corn chips, crackers and raw vegetables for dipping.

INDUSTRY SCOOP

  • 2014 New England Membership Dinner
    NFI would like to invite you to join us for our annual New England Membership Dinner on Wednesday, August 20 in Boston from 5:30-8:30pm at the Drydock Café. The cost is $74/per person.
  • GSMC Registration is Open!
    GSMC Registration is Open! The Global Seafood Market Conference is on January 27-29, 2015 at the Four Season Hotel in Las Vegas, NV. The majority of the NFI Committee/Council meetings will meet on January 26. If you have any questions, please contact Suzanne Arteaga, CMP at 703-752-8898 or sarteaga@nfi.org.