All posts by NFI Nutrition

Fish ‘n’ Chips Cod Tacos

For some strange reason, we had leftover cod and broccoli slaw from a fish and chips dinner. (My husband’s fish and chips dinner is usually gobbled up the first night!)

The next day I was craving a burrito (taco shop burrito, not overly healthy burrito, mind you). Instead, I scanned the refrigerator, trying to figure out what I could throw together for a semi-nutritious comfort lunch. Then, I spotted corn tortillas, guacamole and leftover fish and slaw. I added some black beans for a little extra fiber and a little fat free shredded Cheddar just because.

How I made my fish’n’chips cod tacos:

  • Two corn tortillas
  • Leftover fish from fish and chips dinner (cod covered in whole wheat panko, lightly sauteed in olive oil)
  • Leftover broccoli slaw (pre-packaged broccoli slaw mixed with a little light ranch dressing)
  • Scoop of canned black beans
  • Scoop of pre-made guacamole
  • A little fat-free shredded Cheddar

The result? Seriously delicious. So delicious, in fact, I immediately forgot about the craving for a taco shop burrito.

TELL US: What delicacies have you created from leftover fish dishes? Please share. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

move over, turkey: make room for seafood

Want to “up” the nutrients on your Thanksgiving table this year? Try adding seafood to your menu.

While seafood may not be one of the first foods that comes to mind when you hear “Thanksgiving,” seafood is beginning to make its way into the turkey-based holiday meal. According to a recent article in the New York Times, lobster is no stranger to the Thanksgiving table of Maine-based chefs.

Seafood is rich in protein, selenium, vitamin D, B vitamins and essential omega-3 fatty acids and low in calories and saturated fat, making it the natural accompianent to a calorie- and saturated fat-laden holiday table. In fact,the Calorie Control Councilestimates thatthe average American eats about 4,500 calories on Thanksgiving day alone, with about 3,000 calories from dinner alone and1,500 calories from appetizers and drinks. That’s more than two days’ worth of calories for most adults!

Boost the nutrient profile of your Thanksgiving table this year by adding some nutrient-rich seafood. Here are some easy ways to make way fo fish and shellfish this Turkey Day.

And, don’t forget to start your holiday with a protein-based breakfast, which will help to quell cravings until dinner time. Try an egg-and-lox frittata or a salmon-asparagus egg scramble.

TELL US: Do you serve seafood at Thanksgiving? If so, please share. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD


branzino @ 8407 kitchen|bar

A mild white fish, branzino is tasty and delicate. And, it pairs perfectly with strong and salty foods, like olives and capers.

While dining at 8407 Kitchen | Bar in Silver Spring, MD recently, I ordered the branzino. It was served with vegetables, capers, black olives and a savory black olive coulis. The mild Mediterranean fish soaked up the sauce, and it was delicious!

Rich in omega-3s and B vitamins, one 4-ounce serving of branzino provides a boatload of protein (21g) in a low-saturated fat, low-calorie package (110 calories).

TELL US: Have you tried branzino? What is your favorite mild white fish?


Posted by Rima Kleiner, MS, RD

hemp-quinoa tabbouleh w/ salmon

There I was… looking inside my fridge at lunch today. Leftover hemp seed tabbouleh with cucumber, tomatoes and parsley. Leftover quinoa made with currants and pumpkin seeds. So, I did any hungry person short on time would do…

I combined them with some leftover white beans and added a pouch of salmon. The result: delicious!

Super-high in protein and omega-3s, this spontaneously-concoctedHemp-Quinoa Tabbouleh w/ Salmon kept me going all afternoon! And, got me one meal closer to my 3 seafood meals this week.

TELL US: What are your favorite ways to use pantry-stable seafood, like pouch salmon, sardines or canned tuna?


cod & corn chowder

Cod and corn. These two c’s make a chowder-licious soup.

Lately, I have been on a kick to try new recipes. Maybe it’s because the mornings are slightly cooler and the sky is been a little grayer (here on the East coast). Maybe it’s because I’m bored with my mental cookbook. Whatever the reason, my family is embracing the break from our standard go-to recipes.

I first saw this recipefor Cod and Corn Chowder with Saffron and Scallions when a weight loss client told me had made this soup. Then, I saw the recipe againin the September issue of Real Simple (yes, the very same issue that I mentioned last week). I took that as a sign that I needed to make this recipe.

I bought the cod specifically for this recipe, but I forgot the saffron. So, I used a dash of turmeric instead, and I only used about half of the butter and half of the half-and-half to lower the calories. I served with homemade whole wheat breadsticks. As promised, the soup took about 20 minutes to make and was delicious!

TELL US: What are your favorite seafood soups? We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

salmon pasta w/ olives and kale

A little bit summer, a little bit fall. That’s the season that last night’s Salmon Pasta w/ Olives and Kale evoked.

After seeing a recipe for Seared Salmon with Olives, Rosemary and Potatoes in the September issue of Real Simple, I was inspired to make salmon with black olives and the oil-vinegar-rosemary drizzle. But, it’s still so warm here that the grill was calling. So, I grilled the salmon, sauteed some kale and cooked a pot of veggie-infused bowtie pasta. I heated some olive oil, dried rosemary and red wine vinegar until it was warm. Then, I threw some black olives into the pan.

I layered the pasta on the bottom of the bowl, then some kale topped with a piece salmon. I then drizzled the oil-olive dressing on top of the salmon, topped with a little feta cheese. Two pans and 20 minutes later, dinner was served. It was super-quick and oh-so-tasty.

Oh, and I’ll try the real Real Simple recipe soon.

TELL US: What is your favorite pasta and fish dish? Please share with us. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

grouper w/ peach-mango salsa

Peach. Mango. Salsa. Three of my favorite summer foods.

My family and I snuck in one last trip to the beach this weekend. Nestled along the North Carolina coast, Beaufort is a quaint little fishing town with lots of restaurants. Looking for good seafood and a great view, we ate an early Saturday dinner on the porch of The Spouter Inn, watching the boats, including a “pirate” boat that kept the kids entertained for most of the meal.

My husband and I both ordered the local grouper, topped with some of summer’s finest foods… peach and mango. Thick and sweet, the fruit salsa paired beautifully with the mild grouper. The fish was served with sticky jasmine rice and sauteed veggies. The dish was delicious and colorful, just like the evening sunset and mild breeze.

TELL US: What are you favorite summer fish dishes? Please share. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

lemon-dill salmon cakes

Left-over salmon makes a perfect protein-rich addition to salad, pasta or even mixed with avocado or light mayo for a salmon-salad sandwich. But, I was craving comfort food lunch earlier this week.

Inspired by this @FoodNetworkrecipe for salmon burgers by @ChefMcCargo, I flaked the leftover salmon and mixed with 2 egg whites, panko bread crumbs, lemon juice, dillweed, cayenne pepper, parsley and a little salt and pepper. I cooked the patties over medium-high heat until cooked through and served on top of mixed greens with a dollop of light mayo.

From fridge to table, these cakes took about 20 minutes to make. They would also be delicious served on whole wheat buns with sauteed dark greens.And thanks to the salmon, this dish is rich in protein and heart-healthy omega-3 fats.

TELL US: What are you favorite ways to use leftover fish? Please tell us. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

Brown Rice Seafood Risotto

My family and I spent last week in a small beach town in South Carolina called Edisto Island. Days were filled with splashing, watching dolphins and day-tripping in Charleston. The evenings, of course, were filled with good food.

And, what beach trip would be complete without good seafood?

We bought fresh-caught shrimp and tilapia at a seafood market called Flowers Seafood Company, an Edisto institution. The shop is family-owned, and about as fresh and local as you can get.

In the mood for a comfort seafood dish, my husband and Icooked a pot of seafood risotto. Since there was no arborio rice to be found in the small beach town, I cooked brown rice (higher in fiber anyway!) slowly in lots of low-sodium chicken broth with a little butter and white wine. He sauteed the shrimp, tilapia and turkey kielbasawith an onion and mixed it all together with freshly-shaved Parmesan cheese. Dashes of white wine, salt, pepper and other seasonings later, we had a delicious and simple seafood risotto and salad for dinner.

TELL US: What is your favorite recipe for seafood risotto? Please share us. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

tilapia w/ black bean-corn relish

For some reason, I was craving black beans, corn and avocado this weekend.

And at the supermarket on Saturday, I noticed tilapia was on sale. With fish in hand, I picked up the ingredients for the salsa and headed home to fulfill my craving.

I didn’t have a recipe in hand and was too lazy to look for one, so I made it up. I mixed up acan of low-sodium black beans, some diced cherry tomatoes, half of a chopped avocado and some lime juice, and let it sit while my husband grilled the fish and corn on the cobs. When the corn was cooked, I cut the corn off the cob and mixed it with the black bean-avocado mixture.

The verdict? Relish-topped tilapia + a big salad = a TASTYand SATISFYING hot summer day dinner.

TELL US: What are you favorite summer seafood salsas and relishes? Please share. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD