All posts by NFI Nutrition

Deviled Eggs with Smoked Salmon and Herbs

Happy 2016!

I enjoy this time of year… right after New Year’s when the holiday bustle is gone but everyone seems busy. People are re-invigorated and inspired to make changes. And while I’m as excited as the next person to move on to a new year, I have to share this deviled eggs recipe I made on New Year’s Eve.

I found this Deviled Eggs with Smoked Salmon and Herbs recipe on Topped with a mix of fat-free sour cream, reduced fat mayonnaise, mustard, chives and smoked salmon, these eggs made for a super tasty NYE appetizer. Three friends remarked to me that these deviled eggs were “DELICIOUS!” Not only did the smoked salmon lend a saltiness (which meant I didn’t need to add salt), the salmon also provided omega-3s and extra protein.

New Year’s Eve might be over, but I’ll be toting these deviled eggs along with me to other parties.

TELL US: Smoked salmon makes a great bagel topping, but how else do you use lox? Please share. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

Feast of the Seven Fishes

The winter holidays are in full swing, and Christmas is the hit this week. If you’re cooking this Christmas Eve, try creating your own Feast of the Seven Fishes.

The origins of this southern Italian Christmas Eve dinner are not entirely known and there are no clear-cut rules, so you can’t go wrong with a seafood-based feast. While some people cook five seafood dishes (with a vegetable or palate cleanser and a dessert) and some cook more, even adding one seafood dish to your Christmas repertoire will help you meet your seafood recommendations for a healthy heart and a healthy waistline.

Here are some simple recipes to try this holiday season.

Appetizer (course 1): Shrimp Bruschetta with Black Olive & Anchovy Tappanade

Salad (course 2): Crab Salad Nicoise

Grilled seafood (course 3): Cod Filets with Greek Salsa

Pasta dish (course 4): Smoked Salmon Pasta

Stew/soup (course 5): Sicilian Tuna Soup

Wishing you healthy, safe and happy holidays!

TELL US: Do you have a favorite holiday seafood dish? If so, please share. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD



Macaroni & cheese w/ tuna

Old Man Winter has been in full force on the East coast this week. These cold temps ran me into the kitchen to whip up some comfort food.

Soup is my ultimate cold weather comfort food. But, mac & cheese runs a close second.

Inspired by this Whole Wheat Macaroni & Cheese recipe from the blog 100 Days of Real Food, I used whole wheat elbow macaroni, nonfat plain Greek yogurt, whole wheat Panko, nonfat milk and a mix of fat-free Cheddar cheese and a reduced fat Mexican blend cheese. Wanting a little green and a lot more protein, I stirred in some frozen green peas and a pouch of tuna. Then, I threw a little more Panko on top and baked until crisp.

Paired with roasted broccoli, this comfort dish was delicious and just what Old Man Winter ordered.

TELL US: Try adding canned or pouch tuna to your next batch of mac’n’cheese and tell us about it. It’s a great way to “up” your protein and omega-3s in this favorite classic dish. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

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