We are happy to share a new resource to help you and your families get more fish in your fridges, freezers, pantries, and ultimately, bellies a sleek and practical Meal Planner.Meal planning is a cornerstone of eating well, because you cant make a healthful meal without healthful ingredients to work with.But meal planning doesnt have to be a major undertaking.It can be as simple as scribbling in a handful of recipes that you want to make over the course of the week and making a note of the groceries youll need.And here are four easy new seafood recipes to get you started.
Tilapia Wrap With Corn Salsa
Cooked in foil pouches, tilapia is great from the oven and as leftovers. Try this healthy take on burritos at the dinner table or on-the-go.
Makes 4 wraps
Prep Time: 25 minutes
8 oz tilapia or any leftover white flaky fish
1 tsp lemon pepper or your favorite fish seasoning
2 tsp olive oil
4 lemon slices, cut in circles
2 1/4 cups fresh or frozen roasted corn kernels
1/4 cup red onion, finely chopped
1/3 cup red bell pepper, finely chopped
1/3 cup chopped cilantro
olive oil to drizzle over the salad
2 tsp lime juice
Salt and pepper to taste
4 burrito-size whole wheat flour tortillas
1/3 cup canned black beans, drained
1/2 cup shredded lettuce
1.Pre-heat oven to 350 degrees. Tear a 12X 12 square of aluminum foil. Place filets in foil and season with lemon pepper on both sides. Drizzle with olive oil and place lemon slices on top. Wrap tightly and place on baking sheet. Bake for 15 minutes or until fish flakes. If using left over fish, heat in microwave for 30-45 seconds.
2.To make fresh corn salsa: Place cast iron skillet on high heat for 5 minutes. Add fresh corn and roast, shaking pan continuously until charred. Skip this step if using frozen corn.
3.In a bowl, add corn, red onion, red bell pepper, cilantro, olive oil, lime juice, salt and pepper. Mix together until combined then cover and set aside until needed.
4.To assemble wrap: Spoon 2 tablespoons of black beans on a warm tortilla, then slightly mash using the back of the spoon to make a paste. Add tilapia, corn salsa and lettuce on top. Wrap into a burrito.
Seaside Salmon Sliders
Pre-made and refrigerated, these cakes make perfect heat-and-eat appetizers, small plates or burgers.
Makes 4 sliders
Prep Time: 20 minutes
1 (14-oz) can salmon, drained
3/4 cup saltine cracker crumbs, roughly crumbled
1/4 cup finely chopped onion
1/4 cup finely chopped red bell peppers
1 Tbsp olive oil
1/2 tsp dried dill weed
1 egg, beaten
1 Tbsp lemon juice
4 whole wheat slider buns
4 tsp mayo mustard (optional)
4 pieces lettuce (optional)
4 slices tomato (optional)
1.In large bowl, toss salmon and cracker crumbs; set aside. In heavy skillet, cook onion and red bell pepper in olive oil until tender. Add to bowl and mix gently. Add dill weed, egg, and lemon juice and mix gently.
2.Form into four patties. Add more olive oil and to the same skillet. Add patties to skillet when hot. Cook patties for 3-4 minutes on each side until golden brown.
3.Assemble slider and add your favorite condiments.
Shrimp and Avocado Salad
Keep cooked shrimp on hand as a quick and easy mix-in for this fresh, luscious salad.
Makes: 2-3 servings
Prep Time: 8 minutes
1 Tbsp extra virgin olive oil
1 Tbsp fresh cilantro, chopped
1 lime, juiced (about 2 tbsp)
1 lb medium or large cooked shrimp
1 cup grape or cherry tomatoes, halved
1 avocado, cut into 1/2inch cubes
tsp kosher salt
Freshly ground pepper
Whisk the olive oil, cilantro and lime juice in a large bowl. Add the shrimp, tomato halves, avocado and salt and toss gently. Season with additional salt and pepper to taste. Serve immediately or chilled overnight.
Mediterranean Orzo with Tuna, Parsley, Lemon Zest and Olive Oil
Canned tuna goes gourmet with this light and lemony recipe. Great for small plates and appetizers and perfectly portable for tomorrows lunch.
Makes 6-8 servings
Prep Time: 10 minutes
4 (5-oz) cans tuna packed in water, drained and flaked
2 cups orzo, cooked
1 clove garlic, minced
1 lemon, zested and juiced
3 Tbsp olive oil
1 tsp dried red pepper flakes
2 Tbsp parsley, finely chopped
Salt and freshly ground black pepper
1.In a 4-quart salad bowl, mix tuna, orzo, garlic, lemon zest and lemon juice. Let rest 5 minutes
2.Stir in remaining ingredients and season to taste with salt and freshly ground pepper. Serve immediately.
Chefs Tip: For a portable snack, place into small serving containers and refrigerate. Perfect for a post-workout meal or an afternoon pick-me-up. Can be stored up to 5 days.