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.

Make MyPlate Pinterest Challenge

USDA ChooseMyPlate Logo

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.

Meal planning to meet this goal just got a lot easier!  MyPlate now has a mouth-watering fish entrées board on Pinterest that highlights healthful seafood recipes from all over the most popular recipe websites.  We’re so excited about this new go-to resource for guaranteed good-for-you fish recipes that we’ve decided to try them out and tell you what we think.  Join us and take the MyPlate Pinterest Challenge by making a recipe from the MyPlate fish entrées Pinterest board twice a week.

 

Simply Salmon Cakes

As a nutrition professional, I am a firm believer in planning the week’s meals ahead of time. As a working mom of two, I strive to plan—and shop for—the week’s meals the weekend before. Sometimes I succeed, other times not so much.

This week, I planned ahead. I shopped ahead. I even cemented our week’s meal options on our fridge dry erase board. It’s Tuesday and I’m not doing so hot. Sunday night, we had whole wheat pasta with veggies and turkey meatballs. It wasn’t on the list, but it fit the bill for Sunday night comfort food. Last night, we had salmon cakes with avocado, steamed green beans and Trader Joe's tater tots. Salmon cakes were on the planned menu, but—as it turns out—I didn’t have all of the ingredients for the salmon cakes. But, it was closing in on dinnertime so I made do with what we did have.

Easy-to-make Salmon Cakes

Let me say that I enjoy salmon patties, but especially the fresh taste of salmon cakes made from canned salmon. I usually like to add fun ingredients, like capers, scallions, fresh herbs or red bell pepper. But, I didn’t have those ingredients on hand. And because we didn’t have any eggs, I used light mayo to hold the panko bread crumbs, salmon and other three ingredients together. The result? Light, tasty and simple salmon cakes that my husband and extra-picky toddler raved about.

2 (5-6 oz.) cans boneless, skinless salmon, drained and flaked
½ cup panko or bread crumbs
¼ cup light or canola-based mayonnaise
2 Tbsp. grated Parmesan cheese
½ tsp. dried dill weed
¼ tsp. seasoning (I used Trader Joe’s Everyday Seasoning)
Butter or canola oil for sautéing

Mix all ingredients. Form into patties. (This recipe makes about 8 or 9 patties.) Add a little butter or oil to pan and heat over medium-high heat. Sauté patties until heated through, about 5 minutes per side. Serve over mixed greens or on whole grain sandwich rolls or buns. Mashed avocado makes a great spread on the bread.

TELL US: Do you have a favorite salmon cakes recipe? If so, please share. We’d love to hear from you!

 

Posted by Rima Kleiner, MS, RD

 

 

 

 

Contributors

Jennifer McGuire (L), Rima Kleiner (R)
 

Jennifer McGuire, MS, RD
 

As a nutrition science translator, blogger, media critic, and new mom, I believe the most important nutrition advice I can give is to only take nutrition advice from sound sources.  I earned my Master of Science Degree in Nutrition Communication from Tufts University in Boston, MA and my undergraduate degree in Communication Studies from Southwestern University in Georgetown, TX. I am credentialed as a Registered Dietitian (RD) and belong to the American Academy of Nutrition and Dietetics (AND), as well as the Food and Culinary Professionals practice group of the AND.

As a dietitian for the National Fisheries Institute, I work to help families enjoy seafood-rich diets.  Fish and shellfish not only boost our brain and heart health, they can be fast, simple, and delicious.  My favorite people to relish a good meal with are my husband, Lloyd, and infant son, Harris.

 

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.

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INDUSTRY SCOOP

  • 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.