Tips & Tricks
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
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.
- 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
- 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.
- 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
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.
- 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
- 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.
- Preheat grill to medium-high.
- 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.
- Grill the shrimp, turning once, until just cooked through, 3 to 4 minutes total.
- 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 Serving
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.
- 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
- 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
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.
- 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
- Prepare fish sticks according to package directions.
- Meanwhile, toss coleslaw mix (or cabbage) with vinegar and salt.
- Mash avocado in a small bowl, then mix in mayonnaise, lime juice and hot sauce.
- 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
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.
- 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
- 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.
- 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.
- 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.
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.
- 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
- 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.
- Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
- 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
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.
- 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
- 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.)
- 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.
- 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.