Easy tips for cooking your favorite fish and shellfish at home every time

(BPT) - Crab legs for a birthday. Scallops for an anniversary. Salmon for when family are in town. Many people enjoy eating seafood at restaurants as it is a favorite choice for celebratory meals. However, when it comes to cooking seafood at home, it can be intimidating. Seafood — fish and shellfish — is surprisingly simple to cook with a few tips and tricks.

"Seafood is easy, delicious and widely available, making it a great option for home cooks," says Linda Cornish, president of Seafood Nutrition Partnership. "Whether it is shellfish or a fillet of your favorite fish variety, seafood makes any day special. Plus, you can feel good about enjoying immune-boosting food rich in vitamins A, B and D, as well as omega-3 fatty acids and minerals such as calcium, selenium, iron, zinc and more."

To help kick up your confidence in the kitchen when cooking seafood, Seafood Nutrition Partnership and its partners from the Eat Seafood America! campaign offer simple kitchen tips:

The 10-minute rule: Measure the fish at its thickest point. Cook it on medium-high (about 375 degrees F) for 10 minutes per inch, turning halfway through the cooking time. That means a thin fish like sole or pollock cooks in about 4-5 minutes while a thicker salmon or tuna steak might be 15 minutes.

Test for the flake: The best way to tell if fish is done is by testing it with a fork: insert it at an angle at the thickest point and twist gently. The fish will flake easily when it’s done, and it will lose its translucent or raw appearance.

Create foil packets: Foil makes cooking seafood and cleanup simple. Choose your seafood, such as shrimp or a piece of fish, and vegetables such as bell pepper, green beans, cherry tomatoes or zucchini. Use a large piece of foil and layer fish on top of veggies, season to taste, add a couple of lemon slices, and add a drizzle of oil before cooking in the oven, on the grill or even campfire.

Steam on the stovetop: Steaming is a popular way to cook shellfish due to its simplicity. Fill a deep pot with 1-2 inches of water, add wire rack and bring to a boil. Add seafood and cover to cook. Seafood like lobster, crab legs and shrimp will turn pink or red when done, so look for the bright color and then enjoy.

Stock up with canned and frozen options: Fill your freezer with seafood when it’s on sale, so there's something always ready to go when meal planning. When you’re at the grocery store, also grab canned seafood that is often a reasonably priced alternative. Then try adding into favorite recipes or toss into salads or pastas for an easy meal that is sustainable and planet-friendly.

Cook once, eat twice: Try doubling recipes to get ahead on cooking and have a dinner or lunch ready for later in the week. Recipes that freeze well, such as chowder or gumbo, are great to double. Also, consider cooking an extra piece of fish to use on a salad or in a sandwich the next day.

Explore grab-and-go options: Try pre-prepped seafood from your local grocery store to just bring home and heat. Instructions are typically on the package but if you have questions, ask the pros at the seafood counter.

Try new recipes: With everyone spending more time at home, it's fun to try new recipes. You can enjoy restaurant-quality seafood dishes at home in a few simple steps. Be inspired with this recipe that can be updated with whatever fish fillets or veggies you have on hand. For a quick one-pan meal, choose vegetables and slice them to cook in about the same time as your fish.

Pesto Salmon Sheet Pan

Servings: 4-6
Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients:

1/2 acorn squash, cubed
1/2 medium red onion, chunked
2 cups baby multicolored potatoes, halved
1/2 cauliflower head, chunked
3 Tbsp. extra virgin olive oil
salt and pepper to taste
1 side of salmon or 4 fillets
1/2 cup pesto

Instructions:

1. Preheat the oven to 400 degrees F.

2. On a large sheet pan, place acorn squash, red onions, potatoes and cauliflower. Salt and pepper to taste. Drizzle with olive oil. Stir to coat well and place in single layer around the edges of the pan.

3. Add salmon to the sheet pan and spread with about half the pesto.

4. Roast at 400 degrees for 15-20 minutes depending on thickness, until salmon is fork tender and fully cooked through.

5. Top with the remaining pesto and serve.

Share your finished seafood dish on social media and tag #EatSeafoodAmerica. For additional simple seafood recipes to try at home visit seafoodnutrition.org.

6 Tips for Adding More Seafood to Your Family’s Menu

(Family Features) Seafood can make for a healthy addition to diets, particularly for children. It improves body and brain function, and studies conducted by “Pediatrics” and the “American Journal of Clinical Nutrition” have linked seafood to reduced risks of heart disease and allergic conditions like asthma.

In fact, the United States Department of Agriculture suggests making seafood part of healthy diets and its 2015-2020 Dietary Guidelines for Americans recommend putting it on menus at least twice a week.

While there are common complaints, such as “my kids won’t like it” or “I don’t know how to prepare it,” these tips can help make it quick, easy and affordable to add nutritious seafood to your family’s menu.

• Start with shrimp. Shrimp is one of the most popular types of seafood in the United States. Try shrimp warm or cold as a snack, appetizer or main course. It’s versatile and can be sauteed, broiled, boiled, grilled or baked.
• Make it fun. Consider putting healthy fish like wild cod, salmon or pollock into fun foods like tacos or burgers.
• Buy frozen. Fish is now flash frozen at sea to lock in freshness. Frozen seafood meals add convenience and help cut down on waste because what you don’t use can go back in the freezer.
• Cook with your kids. If your kids don’t think they like seafood, have them help with dinner. Cooking with kids can help develop healthier long-term habits and a more adventurous palate. It also helps improve motor functions and confidence. In fact, a study published in “Pediatrics” shows getting children involved in meal preparation may increase their enjoyment of healthy foods.
• Pick the right products. To create a family-friendly menu, consider an option like Aqua Star’s Cutting Board meal kits, a selection of 10 recipes that include everything a family needs to prepare a tasty, healthy meal. Selections include tacos, flatbreads and comfort favorites. With pre-portioned ingredients for quick preparation and cleanup, they make it easy for parents and kids to create their own restaurant-quality meals.
• Eat at home. Eating out often can drive unhealthy eating habits and strain family budgets. Seafood is easy and convenient to make, whether you use a simple recipe like these Chipotle Shrimp Street Tacos or choose a convenient meal kit, and can help you spend more time together at the dinner table.

Find more tips and recipes to add seafood to your family’s table at aquastar.com.

Chipotle Shrimp Street Tacos

Total time: 20 minutes
Servings: 2

• 1          Aqua Star Chipotle Shrimp Street Tacos Meal Kit, including:
• creamy ancho chili sauce
• Aqua Star shrimp
• chipotle seasoning
• spinach
• corn
• roasted tomato
• white corn tortillas

• 2          teaspoons cooking oil, divided

1. Submerge unopened sauce packet in bowl of water to thaw.
2. In large skillet, heat 1 teaspoon oil; add shrimp and cook 6-8 minutes. Drain excess fluid and add chipotle seasoning.
3. In medium skillet, heat remaining oil; add spinach, corn and roasted tomato. Cook 4-5 minutes until water is evaporated; set aside.
4. In microwave, warm tortillas in moist paper towel 30 seconds.  
5. To build tacos, fill two tortillas with shrimp and vegetables then top with sauce.

Photo courtesy of Getty Images (family eating)

Busy Season Solutions

Quick and tasty meals and snacks

(Family Features) For those who are always on the go, it can be difficult to find time to whip up meals and snacks that are both nutritious and tasty. However, with some simple changes – and timesaving recipes – you can create delicious dishes and meals that will keep you feeling energized to fuel your busy lifestyle.

For example, these quick and easy recipes for a main course, snacks and even desserts are all part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats. The eating approach, which is a more flexible version of the popular ketogenic diet, offers a balanced mix of foods containing fiber-rich and nutrient-dense carbohydrates while focusing on reduced levels of refined carbohydrates, added sugars and the “hidden sugar effect” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.

An On-the-Go Morning Treat

Busy mornings can lead to breakfast being put on the backburner or skipped altogether. However, with an option like the Atkins Chocolate Banana Shake, which is made with real fruit, you can enjoy the most important meal of the day on-the-go or anytime you need a snack break.

A beneficial source of B vitamins, these protein-rich shakes can satisfy hunger with 5 grams of fiber and provide steady energy all day long. Made to easily fit into a busy lifestyle, they’re also gluten-free with no artificial colors or preservatives, and low-glycemic with 4 net carbs and 2 grams of sugar.

Learn more about the benefits of a balanced, low-carb approach, and find more recipes to help kickstart a nutritious eating plan, at Atkins.com.

Egg Roll Bowl with Shrimp

Recipe courtesy of Atkins
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4

• 5          cups frozen cauliflower rice
• 3          tablespoons canola oil
• 3          tablespoons sesame oil
• 4          teaspoons minced or pressed garlic
• 2          teaspoons ginger paste
• 6          cups pre-cut coleslaw (cabbage and carrots)
• 1          cup sliced red bell pepper
• 1/2       cup thinly sliced scallions, root and tips trimmed
• 1          teaspoon Chinese five-spice blend
• 1/4       cup tamari soy sauce
• 2          tablespoons mirin rice cooking wine
• 1          pound cooked and peeled shrimp, thawed
• 4          teaspoons sesame seeds

1. In microwave, steam cauliflower according to package instructions.
2. While cauliflower is cooking, warm large, nonstick skillet with lid over medium heat. Add oils, swirl to coat pan and, when shimmering, add garlic and ginger. Sauté until sizzling and fragrant, stirring constantly, about 30 seconds.
3. Add coleslaw, bell pepper and scallions; continue sautéing, stirring frequently, until cabbage just begins to wilt, about 3 minutes.
4. Sprinkle on five-spice blend and stir to incorporate. Add soy sauce and mirin rice cooking wine to pan and stir to evenly coat cabbage. Add shrimp to skillet; toss to evenly distribute. Reduce heat to medium-low, cover with lid and allow shrimp to warm, about 3 minutes.
5. Measure about 1 cup cooked cauliflower rice into bottom of four bowls. Top evenly with shrimp and cabbage mixture, about 1 cup vegetables and 9-11 large shrimp per serving, drizzling with pan sauce evenly. Sprinkle each bowl with 1 teaspoon sesame seeds and serve while hot.

Notes: To help meal come together quickly, use frozen cauliflower rice, pre-grated ginger paste, pre-minced jarred garlic and bagged coleslaw mix. Green onions and bell pepper can also be pre-sliced.

Parmesan Crisps

Recipe courtesy of Atkins
Prep time: 2 minutes
Cook time: 8 minutes
Servings: 6

• 3/4       cup shredded Parmesan cheese
• 1/2       teaspoon Italian seasoning blend

1. Heat oven to 325° F. Line baking sheet with parchment paper.
2. Use large cup or mug to draw six roughly 4-inch circles on parchment paper. Fill each circle with 2 tablespoons Parmesan cheese, smoothing shreds out and creating slightly thicker outer edge. Sprinkle each with pinch of Italian seasoning and bake 7 1/2 minutes, or until outer edges and bottoms are golden but not burned.
3. Remove from oven and let cool at least 1 minute before eating. Store in airtight container at room temperature up to 1 day.

Avocado Chocolate Mousse

Recipe courtesy of Atkins
Servings: 4

• 3          avocados
• 1/2       cup unsweetened coconut milk
• 1/2       cup sugar-free chocolate chips
• 2 1/2    tablespoons cocoa powder
• 2          tablespoons Erythritol (low-carb sweetener)
• 3          teaspoons stevia-based sugar substitute
• 2          teaspoons vanilla extract
• 1/8       teaspoon salt

1. Mash avocado and place in blender with coconut milk. Blend until smooth.
2. In microwave-safe bowl, heat chocolate chips 20 seconds, stir well and heat in 10-second intervals until melted, stirring in-between. Once melted, add to avocado mixture and continue to blend while scraping down sides of bowl.
3. Add cocoa powder, sweetener, sugar substitute, vanilla and salt. Blend and scrape down sides of bowl until all ingredients are well combined and mousse is smooth and creamy. Add additional sugar substitute 1/4 teaspoon at a time if sweeter mousse is desired.

Note: All ingredients should be at room temperature to make blending smooth and easy.

Yogurt Parfait

Prep time: 5 minutes
Servings: 1

• 13        pieces Atkins Honey Almond Vanilla Crunch Bites
• 1/4       cup fresh blueberries
• 1/4       cup plain, unsweetened whole milk Greek yogurt
• 1          tablespoon almond butter
• 1          pinch cinnamon
• 1          pinch sugar substitute

1. Roughly chop crunch bites.
2. In small glass, layer blueberries, crunch bites and yogurt. Swirl almond butter on top and finish with sprinkle of cinnamon and sugar substitute.

Photos courtesy of Getty Images (Egg Roll Bowl with Shrimp, Parmesan Crisps and Avocado Chocolate Mousse)

Eat Healthy with Seafood

(Family Features) Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table.

However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. In fact, one-third of people surveyed reported they increased their fish consumption at home in the past year, according to the Dietary Guidelines for Americans.

Research published in the “Journal of the American Medical Association” showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.

As only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week, National Seafood Month is a great time to incorporate more seafood into you and your family’s meals. Check out these tips from the Seafood Nutrition Partnership:

• Make a game plan or meal plan for the week to figure out when you can incorporate seafood into your meals.
• Stock up on canned and frozen seafood at the grocery store and keep an eye out for sales or coupons.
• Make easy swaps, like using white fish or shrimp in tacos instead of beef or a salmon patty instead of a burger patty.
• Try doubling recipes so you only have to cook it once but can reap the benefits of eating seafood twice in one week.
• Use kitchen gadgets like slow cookers and pressure cookers to prepare seafood-based meals in a pinch.

For recipes, ideas and inspiration for eating seafood at least two times per week, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

One Pan Fish Dish

Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• 1/8       cup canola oil
• 1/4       cup cherry tomatoes, halved
• 1          medium onion, quartered
• 2          cups broccoli florets
• 1          lemon, half sliced and half juiced, divided
• kosher salt, to taste
• freshly ground pepper, to taste
• 1          pound white fish (such as snapper, grouper, flounder or barramundi)
• 4          tablespoons olive oil
• fresh rosemary sprigs (optional)

1. In pan over medium heat, heat canola oil about 1 minute.
2. Add tomatoes, onions and broccoli to pan; cook 5 minutes, uncovered.
3. Drizzle lemon juice over vegetables and season with salt and pepper, to taste.
4. Place fish on top of vegetables in center of pan and place two lemon slices on top of fish.
5. Sprinkle with salt and pepper, to taste.
6. Cover pan and cook on medium heat 10-12 minutes depending on thickness of fish.
7. Drizzle olive oil over fish and top with rosemary, if desired, before serving.

Add a Splash of Flavor to Your Summer

Asian-inspired small plates for the entire family

(Family Features) The season of warm summer nights and bright sunny days calls for equally vibrant meals. As the season of entertaining continues, many at-home chefs are searching for exciting and flavorful meals to feed their family and friends.

According to Mintel’s 2018 US Flavor Trends Report, consumers continually seek to be more adventurous with their palates by trying ethnic flavors, such as those found in Asian cooking. When the hotter summer weather calls for light, fresh snackable fare, give Asian small plates a try.

Have a go at a variety of flavorful appetizers like dippable Chinese Shrimp Potstickers, which pair perfectly with a savory Thai Chicken Satay and Light Cucumber Salad. Round out your meal with a satisfying Korean Beef Bulgogi and Kimchi over Sticky Rice, featuring irresistible and exotic flavors that can have your guests coming back for more.

To create impressive meals with a variety of ingredients, incorporate an option such as Nakano clean-labeled rice vinegars, which are available in seven varieties and feature easy-to-read labels showing no more than six real, recognizable ingredients to help enhance the flavors of summertime dishes.

For more fresh and flavorful summer dishes, visit NakanoOrganic.com.

Thai Chicken Satay with Light Cucumber Salad

Prep time: 25 minutes, plus marinating
Cook time: 5 minutes
Servings: 4 (about 4 skewers per serving)

Cucumber Salad:

• 1/3       cup Nakano Roasted Garlic Rice Vinegar
• 2          tablespoons sugar
• 1/2       teaspoon toasted sesame oil
• 1/4       teaspoon red pepper flakes
• 1/2       teaspoon salt
• 1/2       thinly sliced English cucumber
• 1          thinly sliced carrot
• 1          thinly sliced scallion
• 1/4       cup chopped peanuts,  for garnish

Chicken Satay:

• 15        bamboo skewers
• 2          tablespoons soy sauce
• 1          tablespoon peanut oil
• 1          teaspoon toasted sesame oil
• 2          tablespoons Nakano Organic Original Seasoned Rice Vinegar
• 1          teaspoon minced fresh ginger
• 1/2       teaspoon ground coriander
• 2          teaspoons ground turmeric
• 1          pound thinly sliced chicken breast
• fresh cilantro, for garnish

Peanut Sauce:

• 1/4       cup scallions, chopped
• 2          tablespoons chopped cilantro
• 1          teaspoon minced jalapeno
• 1          teaspoon minced garlic
• 1/2       teaspoon minced ginger
• 3/4       cup smooth peanut butter
• 1          tablespoon toasted sesame oil
• 3          tablespoons Nakano
• Roasted Garlic                       
• Rice Vinegar
• 2          teaspoons lime juice
• 3/4       cup coconut milk
• 2          tablespoons hoisin sauce
• 2          tablespoons honey
• chopped peanuts, for garnish

1. To make Cucumber Salad: In large bowl, combine roasted garlic rice vinegar, sugar, toasted sesame oil, red pepper flakes and salt. Add cucumbers, carrots and scallions. Cover bowl and marinate 15 minutes. Garnish with chopped peanuts.
2. To make Chicken Satay: In dish, soak bamboo skewers. In large bowl, combine soy sauce, peanut oil, toasted sesame oil, seasoned rice vinegar, ginger, coriander, turmeric and thinly sliced chicken breast. Cover bowl and marinate 2 hours.
3. To make Peanut Sauce: In food processor, process scallions, cilantro, jalapeno, garlic, ginger, peanut butter, toasted sesame oil, roasted garlic rice vinegar, lime juice, coconut milk, hoisin sauce and honey until smooth. Garnish with chopped peanuts.
4. After 2 hours of marinating, skewer chicken. Heat grill or grill pan to medium heat and cook 2 minutes on each side. Garnish with cilantro and serve with Peanut Sauce and Cucumber Salad.

Korean Beef Bulgogi and Kimchi over Sticky Rice

Prep time: 15 minutes, plus marinating
Cook time: 15 minutes
Servings: 6 (about 1 cup per serving)

• 3          tablespoons light soy sauce
• 2          tablespoons dark brown sugar
• 2          tablespoons Nakano Natural Rice Vinegar
• 1          tablespoon toasted sesame oil
• 2          minced cloves garlic
• 1/4       cup grated red apple
• 1          teaspoon minced fresh ginger
• black pepper
• 16        ounces thinly sliced rib-eye steak
• 1          tablespoon canola oil
• 3          cups sticky rice
• 3          tablespoons Nakano Original Seasoned Rice Vinegar
• 1/2       cup kimchi, prepared
• 1          tablespoon toasted sesame seeds
• 1          scallion, sliced
• 1          red jalapeno, sliced
• 1/4       cup carrots, julienned

1. In large bowl, combine light soy sauce, dark brown sugar, natural rice vinegar, toasted sesame oil, garlic, apple, ginger and black pepper. Add in steak slices and cover bowl. Marinate 1 hour.
2. After marinating, in large nonstick skillet over medium-high heat, heat canola oil. Add steak slices and sear, reserving marinade. Once browned, add marinade and cook 1 minute, or until slightly thickened.
3. Cook sticky rice according to package instructions and sprinkle on seasoned rice vinegar. Serve beef bulgogi over sticky rice and garnish with kimchi, sesame seeds, scallions, red jalapeno and carrots.

Chinese Shrimp Potstickers

Prep time: 25 minutes
Cook time: 10 minutes
Servings: 6 (4 potstickers per serving)

• 24        wonton wrappers
• 8          ounces large raw shrimp, peeled, deveined and chopped
• 3          tablespoons minced scallions
• 4          canned water chestnuts, minced (approximately 1/8 cup)
• 1          tablespoon oyster sauce
• 3          tablespoons Nakano Original Seasoned Rice Vinegar, divided
• 2          tablespoons peanut oil
• 2          tablespoons water, plus additional for wonton wrappers
• pinch of salt
• pinch of pepper
• 2          tablespoons soy sauce
• 2          teaspoons toasted sesame oil

1. To make potstickers: Set aside wonton wrappers. In large bowl, combine shrimp, scallions, water chestnuts, oyster sauce, 1 tablespoon seasoned rice vinegar, peanut oil, water, salt and pepper. Fill one wonton wrapper with 1 teaspoon filling.
2. Lightly wet edges of wonton wrapper with water, fold into triangle and pinch edges closed. Repeat with remaining wonton wrappers and filling.
3. In large skillet over medium-high heat, heat peanut oil. Place potstickers in skillet and cook until golden on bottoms. Once browned, add 2 tablespoons water to skillet, cover and cook 4 minutes until steamed. Remove lid and cook until water has evaporated.
4. To make dipping sauce: In medium bowl, combine soy sauce, remaining seasoned rice vinegar and sesame oil.

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.