The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
1. Put basmati and cold water in a large microwave-safe dish (water should fill up no more than half the dish) and cook on high, uncovered, 15 minutes. Cover dish and cook on high 5 more minutes. Let rice stand, covered, 5 minutes and fluff with a fork.
2. Puree coarsely chopped parsley, cilantro, spinach, and onion in a blender or food processor. Stir into the rice. Season with salt and pepper and garnish with canned chiles (really nice touch).
3. Heat a swirl of olive oil in a pan over medium heat on the stove. Add chopped zucchini and leek then heat until veggies are a bit soft and golden. Add coarsely chopped shrimp to heat. Sprinkle with juice of half a lemon.
4. Heat grill. Sprinkle mahi mahi filets with olive oil, salt and pepper, and herbes de Provence. Place fish on foil on grill and flip once. Grill until opaque, about a few minutes per side.
I ended up stiring my zucchini and shrimp salad into my rice, which would also make a nice make-ahead summer lunch served cold.
I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University, just outside of Austin, TX. During college, one of my very favorite evening outings was a leisurely trip to the grocery market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware.
Beyond reading scientific studies about docosahexaenoic acid and selenium, I love to entertain, travel, watch reality TV, grill outdoors, and go to spin class. I live in Kailua, HI on the island of Oahu where my husband serves as a US Marine Corps JAG.
People in Hawaii eat more fish and shellfish than average, but over 80 percent of typical Americans don't eat seafood at least twice per week. Doctors and dietitians like me say that's the goal, so BlogAboutSeafood is here to show you just what plenty of seafood looks like in an RD's real-life diet.
Photo by Marco Garcia
