According to the USDA 2010 Dietary Guidelines for Americans, eating seafood at least twice a week can help protect against heart disease; recommended eating is 8 ounces of seafood weekly (equal to two 4-ounce servings).
Here’s a few ways to enhance your seafood enjoyment not just for Lent, but year-round:
Add extra flavor with spices and fresh or dried herbs.
Use healthy cooking methods like grilling, baking or roasting (no frying, breading or adding rich, heavy sauces).
Seafood can be served with roasted vegetables, crisp greens, pasta, rice and potatoes as side dishes.
Source: Family Features, Feb. 13, 2013
And here’s a few recipes:
Glazed Wild Salmon Fillets
Salmon, thawed (this recipe will glaze 0.5-1.5 lbs.)
3 Tbs molasses
One-third cup brown sugar
2 Tbs lemon zest
1 ½ tsp salt
½ tsp black pepper
1. Place the salmon on a foil-lined pan. Rub the top of the salmon with molasses, covering the entire top side of the fish.
2. Mix the brown sugar, lemon zest, salt and pepper in a bowl. Spread over the entire salmon and let it sit for 20 minutes at room temperature.
3. Turn the oven on broil (high setting), allowing it to heat completely. Broil for 6-10 minutes or until the thickest part of the fish reaches 145 (degrees) F.
4. Remove the salmon from the oven; let it rest, uncovered, for 10 minutes. Serve.
Makes 4 servings
Total time: 45 minutes
Buffalo Crunch Fish Sandwich
Fisher Boy Crunchiest Fish Sticks or Original Fish Sticks
Frank’s Red Hot Original Hot Sauce
Hidden Valley Ranch Dressing
Head of lettuce
1. Prepare the Fisher Boy Crunchiest Fish Sticks according to the box instructions.
2. Pour the hot sauce in a micro-safe bowl and heat until warm.
3. Toast the buns to your preference.
4. Remove the fish sticks from the oven; let it sit for 3 minutes.
5. Assemble the sandwich to your preference.
6. Pour the hot sauce over the sticks; top with ranch dressing, lettuce and carrots.
Makes 8 servings
Total time: 30 minutes
2 lbs of raw or cooked shrimp (any size), peeled and deveined, tail-off
1 pkg of McCormick Taco Seasoning
2 tsp of oil
2 Tbs of lime juice
16 flour tortillas, warmed
4 cups of prepared cole slaw
1. Sprinkle the shrimp with seasoning mix. Toss and coat well.
2. Heat oil in a large skillet over medium heat.
3. Add the shrimp and cook for 2-3 minutes or just until the shrimp turns pink.
4. Add the lime juice; cover and stir for 1 minute.
5. Serve in warmed tortillas topped with cole slaw.
Makes 8 servings
Total time: 15 minutes
Source: Walmart flyer, Feb. 10, 2013-You can also go to www.walmart.com. Scroll down to “Groceries and Pets”, then scroll over to “In Stores Now.” Now scroll down to “Food and Recipes Center.”
Also, Sam’s Club is offering seafood meal planning and solutions. The seafood sampling events (these will vary by location) include: Shrimp Skillet-Feb. 21, Fish and Chips-Feb. 28 and March 1, Atlantic Salmon and Broccoli-March 7 and 8, Crispy Shrimp Dippers-March 14 and 15, Lemon Pepper Shrimp-March 21 and 22 and Shrimp Po’Boy-March 28 and 29.
For more info, details and recipes, visit www.SamsClub.com/seafood.