Fresh or frozen, canned or vacuum-packed, seafood is the super-hero of all proteins
Make a habit of adding seafood to your grocery list when planning your family’s meals. Ground beef and chicken may be the standard go-to proteins for delicious and hearty suppers, but, according to seafoodnutrition.org, seafood is a protein with benefits. Fish provides an abundance of DHA, a type of omega-3 essential for brain development and function, and both the American Heart Association and the American Stroke Association recommend eating fish at least twice a week to lower your risk of death from coronary artery disease. The health benefits alone are enough to have more seafood in your freezer (yes, frozen is just as good as fresh). What’s even better? Seafood is delicious and versatile – grilled, seared, or baked, it can be quickly prepared for a weeknight supper your family will love.
Pan-Seared Grouper with Balsamic Brown Butter Sauce
Want to know the secret to restaurant-quality fish? The magic happens on the bottom of the pan where the fish forms an even, crisp crust. Make sure the pan is hot before adding fish and press very lightly with a spatula while cooking for even searing.
Fish Tacos and Topping Bar
Recipe: Fish Tacos and Topping Bar
Any firm white fish such as cod, founder, or grouper will work well in this recipe. Asian slaw made with pre-shredded cabbage makes this a quick supper
Creamy Rice with Scallops
Recipe: Creamy Rice with Scallops
Use the larger sea scallops for this recipe; the smaller bay scallops won’t get a good sear without overcooking. For a crisp, golden brown sear, ensure the pan is very hot and pat the scallops dry with a paper towel before adding them to the pan.
Snapper Baked in Parchment with Spring Vegetables
Baking in parchment paper makes French-style cooking easy. Each piece of fish steams with its own delicious juices, accompanied by any vegetables and herbs you put in the packet. The flavors are concentrated and a delicious cloud of aromatic steam is released when the packet is opened at the table.
Honey-Soy-Glazed Salmon with Veggies and Oranges
Salmon, one of the fatty, richer-flavored fish varieties, is an excellent source of omega-3 fatty acids. In this recipe, the salmon broils in the same pan as the vegetables, making cleanup a breeze.
Grilled Grouper with Watermelon Salsa
Substitute cod, flounder or any other firm, white fish for the Grouper. If preparing thawed fish, use a paper towel and pat off any excess moisture before cooking.
Nashville-style Hot Catfish
Recipe: Nashville-style Hot Catfish
The mild-flavored catfish will sometimes get a bad rap if it is sourced from dirty rivers. Simply soak the catfish in milk for an hour before frying to eliminate any leftover fishy taste.
Citrus Shrimp Tacos
Recipe: Citrus Shrimp Tacos
To save time, peel, devein, and refrigerate the shrimp in advance. Or simply call a few hours ahead and have your favorite fishmonger take care of it for you, and pick up the shrimp on your way home from work.
Seared Scallops with Fresh Tomato-Basil Sauce and Orzo
Sea scallops, also called large or jumbo scallops, are up to three times larger in size than bay scallops. They have a sweet, delicate flavor and slightly chewy texture. The jumbo scallops make great main dishes, and the smaller bay scallops are ideal stirred into pasta dishes or tossed onto salads.
Pan-Seared Trout With Italian-Style Salsa
Trout, a fatty fish, has more than 5% fat and also an impressive amount of omega-3 fatty acids. Use another fatty fish like catfish, salmon, or tuna if trout is not available.
Grilled Shrimp and Green Bean Salad
This salad is ideal for a busy weeknight supper or a casual out-door gathering. The shrimp can be grilled up to a day ahead and stored in the refrigerator in an airtight container.