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The Food IDEA

The Food IDEA

Your Source for the Best and Newest in Recipes, Dining and All Things Food-related!

Swap for Seafood

2/17/2020

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Transform Traditional Dishes with Seafood in These 4 Recipe Swaps

Now more than ever, food choices matter. People want healthy, environmentally friendly foods without sacrificing flavor. Substituting the traditional protein in your favorite dishes with seafood is one deliciously smart way to satisfy these demands. Get started today with 4 swap recipes in the full Medium article here.

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A Grape Sensation

10/7/2019

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By incorporating versatile ingredients into your holiday cooking, you can make a vast array of tasty seasonal goodies. Add taste and visual appeal to seasonal dishes with recipes like Seared Salmon with Spinach and Grapes, Grape Caprese Salad Hors d’ Oeuvres, Grapes in Rosé Wine Sauce and Wild Rice Stuffing with Grapes and Hazelnuts. 


A Grape Sensation

Delicious seasonal dishes for a happy holiday

(Family Features) By incorporating versatile ingredients into your holiday cooking, you can make a vast array of tasty seasonal goodies.

For example, California grapes are abundant throughout the holiday season and add taste and visual appeal to dishes of all kinds, such as Seared Salmon with Spinach and Grapes, Grape Caprese Salad Hors d’ Oeuvres, Grapes in Rosé Wine Sauce and Wild Rice Stuffing with Grapes and Hazelnuts. Plus, they’re an easy, fresh, healthy snack to keep on-hand for hungry guests waiting for the meal. With their natural beauty, grapes can also be used to create tablescapes and centerpieces for festive holiday settings.

5 Tips for Healthier Holidays

With filling meals and tempting desserts at every corner, it can be difficult to keep nutrition in mind during the holidays. However, these simple tricks can help keep you stay on track, while still enjoying the best that the season has to offer.

  • Eat a healthy snack, like grapes with hummus and crackers, before parties to avoid arriving hungry.
  • Bring fresh fruit to potlucks and holiday parties for a crowd-pleasing, healthy offering.
  • Alternate high-calorie beverages with water.
  • Create a party platter that assembles an array of healthy nibbles, such as fresh grapes, nuts, sliced veggies with a healthy dip, seasoned popcorn and olives.
  • Practice portion control to avoid overindulging despite the bounty of homemade dishes from loved ones.

Find more holiday recipe inspiration at grapesfromcalifornia.com.

Seared Salmon with Spinach and Grapes

Servings: 4

  • 1          teaspoon salt
  • 1          teaspoon dry mustard
  • 1          teaspoon dried thyme
  • 1/2       teaspoon pepper
  • 4          salmon steaks or fillets (6 ounces each)
  • 2          teaspoons honey
  • 3          teaspoons olive oil, divided
  • 1          large bunch spinach, washed and stemmed
  • 1          clove garlic, minced
  • 2          cups red California seedless grapes, halved
  • 1/2       cup dry red wine
  1. Heat oven to 325° F.
  2. In small bowl, combine salt, mustard, thyme and pepper. Drizzle salmon fillets with honey and sprinkle with seasoning. Reserve any remaining seasoning.
  3.  
  4. In nonstick skillet or saute pan, heat 2 teaspoons olive oil. Brown both sides of salmon fillets over medium-high heat, about 4 minutes per side.
  5. In baking dish, toss spinach and garlic with remaining olive oil. Place browned salmon on bed of spinach, cover loosely with aluminum foil and bake 8-10 minutes, or until salmon is just cooked through.
  6. In skillet used to brown salmon, over medium-high heat saute grapes 1 minute. Add wine, bring to boil and reduce quantity by half. Season sauce to taste with remaining herb mixture.
  7. Serve salmon on wilted spinach topped with grape and wine sauce.

Nutritional information per serving: 449 calories; 36 g protein; 20 g carbohydrates; 23 g fat; 45% calories from fat; 4.3 g saturated fat; 9% calories from saturated fat; 100 mg cholesterol; 730 mg sodium; 1,120 mg potassium; 1.6 g fiber.

Grape Caprese Salad Hors d’ Oeuvres

Servings: 24

  • Extra-virgin olive oil
  • high-quality, aged balsamic vinegar
  • freshly ground black pepper
  • 24        decorative bamboo skewers
  • 24        red seedless California grapes
  • 24        fresh basil leaves
  • 24        small, fresh mozzarella balls
  • sea salt
  1. On serving plate or platter, drizzle olive oil and balsamic vinegar, as desired. Sprinkle with pepper.
  2. To assemble skewers: On each skewer, add one red grape, one small basil leaf and one ball fresh mozzarella.
  3. Lay skewers on serving platter and sprinkle with dash of sea salt.

Nutritional information per serving: 44 calories; 2.5 g protein; 1 g carbohydrates; 3 g fat; 64% calories from fat; 11 mg cholesterol; 20 mg sodium; .07 g fiber.

Grapes in Rosé Wine Sauce

Servings: 4

  • 1 1/2    cups rosé wine
  • 1/2       cup sugar
  • 1/2       vanilla bean, split
  • 1          pinch salt
  • 3          cups halved red, green or black California grapes
  1. In large skillet, bring wine, sugar, vanilla bean and salt to boil, stirring until sugar has dissolved. Stir in grapes and let cool.
  2. Serving suggestion: Pour warm grapes over creme fraiche or vanilla ice cream.

Nutritional information per serving: 250 calories; 0 g protein; 49 g carbohydrates; 0 g fat (0% calories from fat); 0 g saturated fat (0% calories from saturated fat); 0 mg cholesterol; 55 mg sodium; 1 g fiber.

Wild Rice Stuffing with Grapes and Hazelnuts

Servings: 12

  • 2          cans (28 fluid ounces total) low-sodium chicken broth
  • 1          cup wild rice
  • 4          slices bacon, diced
  • 1          tablespoon butter, unsalted
  • 1          large onion, diced
  • 2          stalks celery, diced
  • 1 1/2    cups button mushrooms, sliced
  • 2          cloves fresh garlic, minced
  • 1          teaspoon fresh thyme, minced
  • 1/4       teaspoon salt
  • 1/4       teaspoon black pepper, ground
  • 1/4       cup fresh parsley, chopped
  • 1          cup hazelnuts, toasted and coarsely chopped
  • 2          cups California seedless grapes, picked from stem and rinsed
  1. In heavy saucepan, bring chicken broth to boil. Add wild rice and stir. Cover pan and reduce heat to low. Let simmer 1 hour until rice is tender and has popped open.
  2. In frying pan over medium heat, cook bacon until almost crisp, about 8-10 minutes.
  3. Add butter to bacon pan then add onions, celery, mushrooms, garlic, thyme, salt and pepper. Cook over medium heat 5-7 minutes until onions are translucent.
  4. Remove from heat and fold in parsley, hazelnuts and grapes.
  5. Add rice with any remaining liquid to frying pan and toss well to combine.

Nutritional information per serving: 166 calories; 5.4 g protein; 21 g carbohydrates; 8 g fat; 40% calories from fat; 1.4 g saturated fat; 8% calories from saturated fat; 5 mg cholesterol; 126 mg sodium; 2.6 g fiber.

SOURCE:
California Table Grape Commission

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Simple, Satisfying Weeknight Solutions

8/20/2018

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balsamic-glazed-salmon
Simple, Satisfying Weeknight Solutions

Balancing a busy lifestyle with healthy food choices can certainly become a tall task, but making filling, nutritious meals a priority starts with planning and preparation.


Simple, Satisfying Weeknight Solutions

(Family Features) Hectic daytime schedules can often lead to even busier evenings, which makes putting dinner on the table in less than an hour a valuable time-saver for home chefs. Balancing a busy lifestyle with healthy food choices can certainly become a tall task, but making filling, nutritious meals a priority starts with planning and preparation.

One way to set the course toward more quality weeknight meals at home is planning in advance rather than making day-of decisions. Ensuring you have the correct ingredients on-hand can make meal prep a simpler process once it’s time to get started in the kitchen.

By focusing meals on recipes that incorporate easy-to-use, versatile ingredients like Filippo Berio vinegars, you can have flavorful main courses, sides and appetizers ready in under an hour. The vinegars are allergen free, cholesterol free, trans fat free and GMO free, making them an ideal addition to healthy menus.

For example, while waiting for a meal to bake, Green Bean, Asparagus and Goat Cheese Salad with Honey Dijon Vinaigrette can keep appetites at bay and help incorporate nutritious vegetables.

Follow your salad with a main dish like this Honey-Balsamic Glazed Salmon, which involves just a handful of ingredients and seasonings, leading to just 5 minutes of prep time and 20 minutes in the oven. Greek-Style Roasted Sweet Potato Salad makes for an ideal complementary side dish, enhanced with a red wine dressing made with Filippo Berio Red Wine Vinegar for a pleasantly sharp taste that’s a welcome addition to an array of recipes.

When a light yet filling meal is attainable in less time, you can focus on nutritious choices even on the busiest of evenings. Find more quick, simple recipe ideas at FilippoBerio.com.

Honey-Balsamic Glazed Salmon

Prep time: 5 minutes
Cook time: 20 minutes
Total time: 25 minutes
Servings: 6

  • 1          salmon filet (about 2 pounds)
  • 1/2       teaspoon salt
  • 1/4       teaspoon pepper
  • 3          tablespoons Filippo Berio Balsamic Vinegar
  • 2          tablespoons honey
  • 1          tablespoon Dijon mustard
  • 1          clove garlic, minced
  • pinch of chili pepper flakes
  • 1          tablespoon chopped fresh tarragon (optional)
  1. Heat oven to 400° F. Season salmon with salt and pepper; place on parchment paper-lined baking sheet. Whisk together vinegar, honey, mustard, garlic and chili pepper flakes; brush over salmon.
  2. Bake 18-20 minutes, or until fish just starts to flake easily with fork. Sprinkle with chopped tarragon, if desired.

Tips: Substitute maple syrup for honey, if desired. Omit chili flakes and season with freshly ground pepper.

 

Greek-Style Roasted Sweet Potato Salad

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Servings: 8

Red Wine Dressing:

  • 1/4       cup Filippo Berio Extra-Virgin Olive Oil
  • 2          tablespoons Filippo Berio Red Wine Vinegar
  • 2          tablespoons chopped fresh parsley
  • 1          teaspoon honey
  • 1          clove garlic, minced
  • 1/4       teaspoon salt
  • 1/4       teaspoon pepper

Roasted Sweet Potato Salad:

  • 3          tablespoons Filippo Berio Extra-Virgin Olive Oil
  • 1          tablespoon Filippo Berio Red Wine Vinegar
  • 1          teaspoon dried oregano
  • 1/2       teaspoon dried mint
  • 2          cloves garlic, minced
  • 1/2       teaspoon salt
  • 1/4       teaspoon pepper
  • 2          pounds sweet potatoes, sliced into 1/2-inch rounds
  • 1          cup shredded romaine lettuce
  • 1          tomato, chopped
  • 1/3       cup sliced pitted Kalamata olives
  1. Heat oven to 400° F.
  2. To make Red Wine Dressing: Whisk together olive oil, vinegar, parsley, honey, garlic, salt and pepper.
  3. To assemble Roasted Sweet Potato Salad: Whisk together olive oil, vinegar, oregano, mint, garlic, salt and pepper; toss with potatoes until well-coated. Arrange in single layer on parchment paper-lined baking sheet. Roast about 30 minutes, or until golden brown and tender.
  4. Arrange sweet potatoes on serving platter. Top with lettuce, tomato and olives; drizzle with dressing.

Tips: For traditional Greek flavor, sprinkle with crumbled feta cheese before serving. Alternatively, cut sweet potatoes into wedges.

Green Bean, Asparagus and Goat Cheese Salad with Honey Dijon Vinaigrette

Prep time: 10 minutes
Cook time: 3 minutes
Total time: 13 minutes
Servings: 4

Honey Dijon Vinaigrette:

  • 2          tablespoons Filippo Berio White Wine Vinegar
  • 1          shallot, minced
  • 1          tablespoon finely chopped fresh tarragon
  • 2          teaspoons Dijon mustard
  • 2          teaspoons honey
  • 1/4       teaspoon salt
  • 1/4       teaspoon pepper
  • 1/4       cup Filippo Berio Extra-Virgin Olive Oil

Green Bean, Asparagus and Goat Cheese Salad:

  • 1/2       pound green beans, trimmed and cut into 1-inch pieces
  • 1/2       pound asparagus, trimmed and cut into 1-inch pieces
  • 6          cups baby arugula
  • 1/2       cup crumbled goat cheese
  • 1/4       teaspoon salt
  • 1/4       teaspoon pepper
  • 1/4       cup diced sundried tomatoes in oil
  • 2          tablespoons chopped fresh chives
  1. To make Honey Dijon Vinaigrette: Whisk together white wine vinegar, shallot, tarragon, mustard, honey, salt and pepper; whisk in olive oil.
  2. To assemble Green Bean, Asparagus and Goat Cheese Salad: In steamer basket, steam green beans and asparagus 3-5 minutes, or until tender-crisp. Rinse under cold water and drain well. Transfer to large bowl; add arugula and goat cheese. Season with salt and pepper.
  3. Toss salad with vinaigrette. Garnish with sundried tomatoes and chives.
SOURCE:
Filippo Berio

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Back-to-School Seafood Favorites

7/1/2018

 
hearty-salmon-skewers-over-brown-rice
Hearty Salmon Skewers over Brown Rice

With a new school year beginning, it’s important for parents to be prepared and help their children start forming good habits. With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner like Hearty Salmon Skewers over Brown Rice can be ready in minutes.


Back-to-School Seafood Favorites

(Family Features) With a new school year beginning, it’s important for parents to be prepared and help their children start forming good habits. For example, most children function better on a routine. They wake up every day at a certain time, they practice the same sports and eat nutritious, fresh foods that fuel their bodies.

One healthy option for kids is seafood. When kids eat at least two servings of seafood each week, as recommended by the American Academy of Pediatrics, they can receive big benefits. Fish and shellfish supply nutrients such as vitamins B and D, choline and essential omega-3 fatty acids, which are all needed for strong bones, brain development, healthy immune systems and cardiovascular systems.

In fact, research published in “Acta Paediatrica” shows an association between kids who eat fish at least once a week and better grades.

With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner can be ready in minutes. However, since some kids can be picky eaters, consider these tips from Joe Urban, director of food and nutrition services for Greenville County Schools, to add seafood to your family’s table.

  • Start creating meals featuring seafood early in their lives, as children who are exposed to seafood at an early age may develop a fondness for the cuisine.
  • Introduce them to mild varieties such as cod, pollock and haddock, then have them try other species as they become accustomed to the taste.
  • Seafood can be substituted in nearly any dish that normally calls for chicken, beef, pork or other proteins. Serving seafood in familiar dishes like tacos, enchiladas, soups, salads, burgers and baked dishes can be a beneficial way for kids to eat more seafood.
  • Canned seafoods like tuna and salmon make for quick, budget-friendly options when time is short, plus they can be mixed in with a variety of recipes.

For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

Hearty Salmon Skewers over Brown Rice

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

  • 1          pound salmon, cut into 1/2-inch cubes
  • kosher salt, to taste
  • freshly ground pepper, to taste
  • paprika, to taste
  • 8          skewers
  • 1/4       cup cherry tomatoes, halved
  • 1          cup pineapple, cubed
  • 1/2       cup canola oil
  • 1          lemon
  • 2          cups cooked brown rice
  1. Coat salmon with kosher salt, freshly ground pepper and paprika, to taste. Slide piece of salmon onto skewer, followed by tomato and then pineapple. Repeat three times on each skewer, or until skewer is full.
  2. In large skillet over medium-high heat, heat 1/2 cup canola oil 1 minute.
  3. Place skewers in pan and turn every 2 minutes per side. Squeeze lemon on skewers while cooking.
  4. To serve, place 1/2 cup rice on each plate and two skewers on top. Squeeze hint of lemon over each serving, if desired.
SOURCE:
Seafood Nutrition Partnership

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Smoke and Spice

6/19/2018

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Impress your guests and add an extra layer of smoky flavor to backyard favorites with the help of rich and aromatic woodchips with recipes like Brown Sugar Bourbon and Honey Mustard Pork, Spicy Teriyaki Grilled Wings, Memphis Style Ribs, Spicy and Sweet Grilled Steak, Montreal Salmon Rub and Grilled Shrimp Skewers. ​


Smoke and Spice

6 flavor pairings to amp up summer grilling

(Family Features) The grill is often the star of summer gatherings, from weeknight meals to backyard barbecues and family reunions. Impress your guests and add an extra layer of smoky flavor to backyard favorites with the help of rich and aromatic woodchips. Add to your gas or charcoal grill and create big flavor.  

Adding woodchips to your favorite recipes can help highlight distinct flavors for your mains and sides in one simple step. For rich dishes like steak and beef, pair with an intense hickory flavored woodchip. For lighter meats like pork and chicken, pair with subtle, fruit flavored chips like cherry and apple. When it comes to seafood, try pairing with a mild, nutty chip like pecan.

Take these classic McCormick recipes, with simple prep and bold marinades, and add a smoky twist with flavor-forward woodchips.

For more summer grilling recipes, visit McCormick.com, and find McCormick on Facebook and Pinterest.

  1. Brown Sugar Bourbon and Honey Mustard Pork
    For a tangy twist, try grilling over apple woodchips to get a mix of sweet and spicy flavors from the honey mustard and a brown sugar bourbon marinade.
  1. Spicy Teriyaki Grilled Wings
    Add cherry woodchips to put a smoky, sweet note on top on your crispy chicken wings. Coat in a sweet and spicy teriyaki marinade for a perfect backyard barbecue appetizer straight off the grill.
  1. Memphis Style Ribs
    Prepare your fire with intense, hickory woodchips to complement the Memphis style, zesty rub, and let the flavors build slowly over indirect heat.
  1. Spicy and Sweet Grilled Steak
    Grill your steak over mesquite woodchips to layer on a smoky finish. Marinate with a hot, smoky chipotle pepper marinade and top it with a layer of sweet and smoky rub to give the meat a bold, tasty crust.
  1. Montreal Salmon Rub
    Add oak woodchips to lend a subtle, savory and smoky flavor. A rub of dry seasoning, lemon peel and dill weed can enhance the natural flavor of salmon on the grill.
  1. Grilled Shrimp Skewers
    Try pecan woodchips for a unique flavor boost to your platter of grilled shrimp and vegetable skewers, which are ideal for entertaining. They’re easy to assemble and look just as appealing.
SOURCE:
McCormick

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Crunchy, Savory Summertime

5/11/2016

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When warmer weather arrives, cravings trend toward fresh, seasonal flavors and lighter fare. Whether it’s a refreshing Red Leaf Salad with Candied Walnuts and Grapes or Grilled Salmon with Spiced Almonds, nuts are the perfect way to add texture and crunch to any dish.


Crunchy, Savory Summertime

Grilled Salmon with Spiced Almonds
Red Leaf Salad with Candied Walnuts and Grapes

(Family Features) When warmer weather arrives, cravings trend toward fresh, seasonal flavors and lighter fare. In between the bike riding, kite flying, backyard gatherings and pool time, summertime meals enjoyed outdoors are a great way to get family and friends together.

Whether it’s a refreshing salad tossed with sweet candied walnuts or a fillet of mouth-watering salmon topped with curried almonds, nuts are the perfect way to add texture and crunch to any dish.

These easy-to-make, summer-inspired recipes, created by Food Network celebrity chef Alex Guarnaschelli in partnership with Fisher nuts, will leave your guests asking for more.

For more delicious recipes featuring preservative-free and non-GMO project verified Fisher nuts, visit fishernuts.com.

Grilled Salmon with Spiced Almonds

Ingredients

Yogurt Sauce
  • 1 cup Greek yogurt
  • 2 teaspoons red wine vinegar
  • 2 teaspoons chopped fresh dill
  • 1 tablespoon chopped fresh mint
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • kosher salt
  • 1 small cucumber, seeded and small diced
Almonds
  • 1/2 cup Fisher Sliced Almonds
  • 1 teaspoon extra-virgin olive oil
  • 1/4 teaspoon curry powder
  • 1/8 teaspoon paprika
  • 1/8 teaspoon ground cumin
  • kosher salt
Salmon
  • 2 3/4 pounds salmon, cut into 6-ounce portions
  • kosher salt
  • freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 large lime

Preparation

  1. To make yogurt sauce, whisk yogurt, red wine vinegar, dill, mint, cumin and paprika in medium bowl with a pinch of salt. Taste for seasoning and adjust as needed. Stir in cucumber. Set aside.
  2. Heat oven to 350°F. Heat grill to medium.
  3. In small bowl, toss almonds with olive oil, curry powder, paprika, cumin and a pinch of salt. Spread almonds on baking sheet and toast until golden brown, about 5-8 minutes.
  4. Arrange salmon fillets on baking sheet. Season fish on both sides with salt and pepper. Drizzle with oil. Place salmon on grill and allow to cook until fillets start to lightly char, 5-8 minutes. If desired, grill limes as well.
  5. Use metal spatula to gently flip salmon. For medium well or well done, cook a few minutes longer.
  6. To serve, remove fish from grill and transfer to serving platter. Sprinkle fish with a squeeze of lime juice and curried almonds. Serve yogurt sauce on the side.

Serves
6

Preparation Time:
15-20 minutes

Cook Time:
20-25 minutes

Red Leaf Salad with Candied Walnuts and Grapes

Ingredients

Nuts
  • 1/2 cup sugar
  • 1/8 teaspoon cayenne pepper
  • 6 tablespoons water
  • 1/2 cup Fisher Walnut Halves and Pieces
  • 1/2 teaspoon salt
Dressing
  • 1/2 cup Fisher Walnut Halves and Pieces
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons walnut oil
  • 1/4 cup extra-virgin olive oil
  • kosher salt
  • cracked black pepper
Salad
  • 1 cup seedless red grapes halves
  • 2 medium heads Bibb or red leaf lettuce, washed, dried and torn into pieces
  • 1 small head radicchio, cored, leaves separated and torn into pieces
  • 1/2 cup shaved Parmesan cheese

Preparation

  1. To candy walnuts, line cookie sheet with parchment paper; set aside. In medium skillet, simmer sugar, cayenne pepper and water over medium-high heat until it turns golden brown, about 15-20 minutes. Stir walnuts into caramel using wooden spoon. Spoon nuts onto parchment paper and season with salt. Cool then pull nuts apart into smaller pieces.
  2. Prepare dressing by placing walnuts in bowl of small food processor and pulsing. Add lemon juice, walnut oil, olive oil, a pinch of salt and some black pepper. Pulse to blend. Taste for seasoning and adjust as needed.
  3. To assemble salad, toss dressing with grapes and lettuces. Top with candied walnuts and cheese.

Serves
6-8

Preparation Time:
20-25 minutes

Cook Time:
15 minutes

SOURCE:
Fisher Nuts

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Feed Your Fitness

5/8/2016

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Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. These recipes for Cedar Plank Grilled Salmon with Sweet Potatoes, Pan-Seared Cod over Minted Pea Puree and Miso Halibut with Soba Noodle Stir-Fry not only deliver great-tasting nutrition, but also provide the one-of-a-kind health benefits of seafood.


FEED YOUR FITNESS

Cedar Plank Grilled Salmon with Sweet Potatoes
Pan-Seared Cod over Minted Pea Puree
Miso Halibut with Soba Noodle Stir-Fry

(Family Features) Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. It not only delivers great-tasting nutrition, but also provides one-of-a-kind health benefits.

The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in Alaska seafood are why it’s a staple for athletes like Ryan and Sara Hall.

“We like to incorporate Alaska seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.

After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.

Sample these dishes straight from the Hall kitchen, and find more recipes and nutritional values for your favorite seafood at feedyourfitness.wildalaskaseafood.com.

Cedar Plank Grilled Salmon with Sweet Potatoes

Ingredients

  • Cedar planks with enough surface area for salmon
  • 4 Alaska salmon fillets (4-6 ounces each), fresh, thawed or frozen
  • olive oil spray
  • 1 tablespoon fresh (or 1 teaspoon dried) dill, thyme or rosemary
  • salt and freshly cracked pepper, to taste
  • 4 large sweet potatoes, sliced lengthwise into wedges
  • 1/2 tablespoon ground cumin

Preparation

  1. Soak cedar planks for 1-2 hours (or overnight) submerged in water. Remove and pat dry.
  2. Heat grill to medium heat (400°F). If frozen, rinse ice from salmon under cold water; pat dry with paper towel. Spray cedar planks and salmon with olive oil spray. Place salmon on planks; sprinkle with herb, salt and pepper. Place sweet potatoes in bowl; spray with cooking spray. Sprinkle with cumin and salt and pepper, to taste. Toss to coat.
  3. Place cedar planks and potato wedges on grill. Cover and cook about 3-4 minutes; turn wedges over and continue cooking until potatoes are soft and cooked. Keep warm. Cook salmon 12-15 minutes, until fish is opaque throughout.

Serves
4

Calories: 350g   Total Fat: 11g
Cholesterol: 91mg   Protein: 33g
Carbohydrates: 33g   Sodium: 277mg

Preparation Time:
10 minutes

Cook Time:
15 minutes

Pan-Seared Cod over Minted Pea Puree

Ingredients

  • 1/2 cup water
  • 2 pounds frozen or fresh peas, blanched
  • 1 package (0.6-0.7 ounces) fresh mint, leaves only
  • salt, to taste
  • 4 Alaska cod fillets (4-6 ounces each), fresh, frozen or thawed
  • olive oil
  • 1 teaspoon lemon pepper seasoning

Preparation

  1. Add water, peas and mint to blender or food processor; season with salt. Puree until almost smooth. Cover and keep warm.
  2. If frozen, rinse ice glaze from cod under cold water; pat dry with paper towel. Heat heavy, nonstick skillet over medium-high heat. Brush both sides of fillets with olive oil.
  3. In heated skillet, cook cod, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Turn cod over and sprinkle with lemon pepper seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed fish. Cook until fish is opaque throughout.
  4. To serve, spoon pea puree onto 4 plates. Top each with cod fillet and serve immediately.

Serves
4

Miso Halibut with Soba Noodle Stir-Fry

Ingredients

  • 1 package (12 ounces) prepared soba noodles (or noodle of choice)
  • 4 Alaska halibut fillets (4-6 ounces each), fresh, thawed or frozen
  • 3 tablespoons sesame oil, divided
  • 2 cups roughly chopped bok choy
  • 1 1/2 cups sugar snap peas
  • 1 cup sliced mushrooms
  • 1/2 cup chopped green onion
  • 1/4 cup miso
  • 1 cup water
  • 1/4 cup teriyaki sauce

Preparation

  1. Prepare noodles according to package directions; set aside.
  2. If frozen, rinse ice glaze from halibut under cold water; pat dry with paper towel. Heat large, nonstick skillet or wok over medium-high heat. Brush both sides of halibut with half of the sesame oil.
  3. In heated skillet, cook fish, uncovered, about 3-4 minutes, until browned.
  4. Shake pan occasionally to keep fish from sticking. Turn halibut over; reduce heat to medium and cover. Cook 5-7 minutes for frozen halibut or 2-3 minutes for fresh/thawed fish, cooking until fish is opaque throughout. Transfer fillets to plate; cover to keep warm.
  5. Wipe out skillet/wok with paper towel. Add remaining sesame oil. Heat to medium-high then add and stir-fry bok choy, snap peas, mushrooms and green onions. Stir in noodles; turn off heat. Cover and keep warm.
  6. In saucepan, blend miso, water and teriyaki sauce. Bring mixture to boil then reduce heat to a simmer and cook 1 minute. Stir sauce into warm noodle-vegetable mixture. To serve, divide and portion mixture into 4 bowls or plates. Top each with halibut fillet.

Serves
4

Calories: 571g   Total Fat: 15g
Cholesterol: 56mg   Protein: 38g
Carbohydrates: 71g   Sodium: 1643mg

Preparation Time:
15 minutes

Cook Time:
15 minutes

SOURCE:
Alaskan Seafood Marketing Institute

Comments


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