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.
Okay, Jennifer’s Halibut with Mustard Sauce and Quinoa last week made me crave fish, dark greens and quinoa. Plus, I recently read "Our Top 15 Heart-Healthy Foods" @EatingWell, which touted the stellar heart health benefits of the usual suspects—salmon/fish, beans, nuts, dark chocolate, green tea and whole grains—along with some unusual ones (such as yogurt, popcorn and pomegranates). All that to say, I had to satisfy this craving, which we did Saturday evening.
We had salmon in the freezer, so my husband threw that on the grill. We had some whole grain and some regular Israeli couscous, so we mixed the two varieties to extend the number of servings (and to entice the picky toddler to eat). Finally, we had some soon-to-expire Brussels sprouts, which we sautéed with a little olive oil, sage and pecan pieces.
This meal was quick. From start to finish, it took less than 30 minutes to get on the table and in front of hungry kids (and adults). But the best part of this meal? It’s loaded with omega-3 essential fatty acids (thanks to the salmon), dietary fiber (from the whole grain couscous, walnuts and Brussels) and other nutrients, like selenium, iron, potassium and vitamins C, D and K.
TELL US: We’d love to hear your go-to recipes for fish meals in a snap! Please share your comments below or write to us at rkleiner@nfi.org.
Posted by Rima Kleiner, MS, RD
Rima Kleiner, MS, RD
I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.
Jennifer McGuire, MS, RD
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. 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. I live in Beaufort, SC where my husband serves as a US Marine Corps Judge Advocate. I love to entertain, travel, watch reality TV, grill outdoors, run, and practice yoga.
