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Tips & Tricks

Seven Seafood Recipes for Lent

 
 
 

On Fridays or Good Fridays during Lent, seafood dishes are popular. We curated a list of seafood recipes to help you.

1. Seared Salmon with Pesto Fettuccine | Makes 4 Servings

Seared Salmon with Pesto Fettuccine Recipe

The brightness of basil pesto is a nice match for the buttery flavor of salmon in this quick and healthy dinner recipe. Refrigerated pesto, found near fresh sauces and salsas at most stores, is prettier and has a better taste than jarred.

Ingredients:

  • 8 ounces whole-wheat fettuccine
  • 2/3 cup pesto
  • 1 1/4 pounds wild salmon, skinned and cut into 4 portions
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1 tablespoon extra-virgin olive oil

Directions:

  1. Bring a large pot of water to a boil. Add fettuccine and cook until just tender, about 9 minutes. Drain and transfer to a large bowl. Toss with pesto.
  2. Meanwhile, season salmon with salt and pepper. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add salmon and cook, turning once, until just opaque in the middle, 2 to 4 minutes per side. Serve the salmon with the pasta.

2. Garlic-Oregano Grilled Shrimp (Camarones Asada en Escabeche) | Makes 8 Servings
Garlic-Oregano Grilled Shrimp (Camarones Asada en Escabeche)

Escabeche, a quick pickling of already-cooked food, is a common way of preparing fish and vegetables in Mexico. In this healthy shellfish recipe, the shrimp are grilled first, then infused with flavor from a chile, herb and vinegar marinade. Serve with tortilla shells for tacos, on top of a salad or with toothpicks for an easy appetizer.

Ingredients:

  • 1/4 cup extra-virgin olive oil plus 1 tablespoon, divided
  • 1 medium white onion, thinly sliced
  • 1 teaspoon dried oregano, preferably Mexican
  • 6 whole black peppercorns
  • 2 dried bay leaves
  • 1 teaspoon kosher salt, divided
  • 2 tablespoons finely chopped fresh serrano or jalapeño peppers (including seeds)
  • 3 medium cloves garlic, thinly sliced
  • 1/2 cup cider vinegar
  • 32 raw shrimp (16-20 count), peeled and deveined, tails left on if desired
  • 1/4 cup coarsely chopped fresh cilantro

Directions:

  1. Heat 1/4 cup oil in a large skillet over medium-high heat until it shimmers. Add onion, oregano, peppercorns, bay leaves and 1/2 teaspoon salt and cook, stirring occasionally, until the onion starts to wilt, 4 to 5 minutes. Add chiles and garlic and cook, stirring frequently, until the garlic is fragrant but not colored, 30 seconds to 1 minute. Remove from heat and stir in vinegar. Transfer to a shallow glass baking dish and let cool while you grill the shrimp.
  2. Preheat grill to medium-high.
  3. Pat shrimp dry. Toss in a bowl with the remaining 1 tablespoon oil and 1/2 teaspoon salt. Thread the shrimp onto eight 12-inch skewers, leaving a little space between each one.
  4. Grill the shrimp, turning once, until just cooked through, 3 to 4 minutes total.
  5. Remove the shrimp from the skewers and add to the onion marinade, gently stirring to combine. Let marinate, stirring occasionally, for at least 20 minutes or up to 1 hour. Sprinkle with cilantro just before serving.

3. Mediterranean Tuna-Spinach Salad | Makes 1 ServingMediterranean Tuna-Spinach Salad

 

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

Ingredients:

  • 1 1/2 tablespoons tahini
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 tablespoons water
  • 1 5-ounce can chunk light tuna in water, drained
  • 4 Kalamata olives, pitted and chopped
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach
  • 1 medium orange, peeled or sliced

Directions:

  1. Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta and parsley; stir to combine. Serve the tuna salad over 2 cups spinach, with the orange on the side.

4. Fish Tacos with Avocado-Lime Crema | Makes 4 Servings

Fish Tacos with Avocado-Lime Crema

If battering and frying fish sounds messy, frozen fish sticks are your fish taco savior in this healthy dinner recipe. Use them for a quick, kid-friendly dinner or try popcorn shrimp. Serve with your favorite salsa and black beans on the side.

Ingredients:

  • 16 fish sticks (about 8 ounces)
  • 3 cups coleslaw mix or shredded cabbage
  • 2 tablespoons rice vinegar
  • 1/8 teaspoon salt
  • 1/2 ripe avocado
  • 1/4 cup mayonnaise
  • 2 teaspoons lime juice
  • 1/2 teaspoon hot sauce
  • 8 corn tortillas, warmed
  • Cilantro for garnish

Directions:

  1. Prepare fish sticks according to package directions.
  2. Meanwhile, toss coleslaw mix (or cabbage) with vinegar and salt.
  3. Mash avocado in a small bowl, then mix in mayonnaise, lime juice and hot sauce.
  4. Serve the fish sticks in tortillas topped with the slaw, avocado crema and cilantro, if desired.

 5. Salmon Cakes with Olives, Lemon & Dill | Makes 8 Servings

Salmon Cakes with Olives, Lemon & Dill

Studded with briny olives, bright lemon zest and a touch of dill, this healthy, easy salmon cake recipe is perfect for dinner and for freezing. Whether you serve the salmon cakes on a bun like a burger with lettuce and tomato or paired with a mixed green salad, try a dollop of reduced-fat mayo mixed with lemon juice on top.

Ingredients:

  • 4 scallions, quartered
  • 1/2 cup pitted Kalamata olives
  • 3 tablespoons coarsely chopped fresh dill or thyme
  • Zest of 2 lemons
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 2 1/2 pounds wild salmon, skinned and cut into 2-inch chunks
  • 4 teaspoons extra-virgin olive oil, divided

Directions:

  1. Place scallions, olives and dill (or thyme) in a food processor and pulse until finely chopped. Transfer to a large bowl. Stir in lemon zest, salt and pepper.
  2. Working in 3 or 4 batches, pulse salmon just 2 or 3 times to finely chop, but not puree. Add the chopped salmon to the bowl; gently mix until combined. (Alternatively, finely chop salmon, scallions, olives and herbs by hand before combining with lemon zest, salt and pepper.) Divide the mixture into 8 patties, about 3 inches in diameter and 3/4 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.
  3. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 salmon cakes and cook until browned on both sides and just cooked through, 6 to 8 minutes total. Repeat with the remaining oil and salmon cakes.
 6. Honey-Soy Broiled Salmon | Makes 4 Servings

Honey-Soy Broiled Salmon

A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown rice and sautéed red peppers and zucchini slices.

Ingredients:

  • 1 scallion, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon minced fresh ginger
  • 1 pound center-cut salmon fillet, skinned and cut into 4 portions
  • 1 teaspoon toasted sesame seeds

Directions:

  1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
  2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
  3. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

 7. Tilapia Po'Boy | Makes 4 Servings Tilapia Po'Boy

Forget deep-fried fish—the tilapia in this healthy po’boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries.

Ingredients:

  • 2 large tilapia fillets (6-7 ounces each)
  • 2 teaspoons Cajun spice blend (without added salt)
  • 1/2 teaspoon salt
  • 1 large egg white
  • 2 tablespoons water
  • 1/2 cup fine cornmeal
  • 2 tablespoons canola oil, divided
  • 5 tablespoons low-fat mayonnaise
  • 3 tablespoons finely chopped dill pickle
  • 4 small whole-wheat hoagie buns (2-3 ounces each), toasted
  • 2 ripe plum tomatoes, sliced
  • 1/2 cup thinly sliced red onion
  • 2 cups very thinly sliced romaine

Directions:

  1. Sprinkle fish with Cajun spice and salt, then cut each fillet in half lengthwise. Whisk egg white and water in a shallow dish. Place cornmeal in another shallow dish. Dip the fish in the egg mixture, then in the cornmeal. (Discard any leftover egg and cornmeal.)
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish (it will be a tight fit) and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 tablespoon oil and cook until the fish is golden brown on the other side and opaque in the middle, 3 to 5 minutes more.
  3. Combine mayonnaise and pickle in a small bowl. To assemble the sandwiches, spread 1 generous tablespoon of the mixture on each bun. Top with a piece of fish, tomato, onion and lettuce.

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