Cooking with Fish: Healthy Family Dinners
Smashed Peas with Halibut
Grilled Shrimp Souvlaki
Tuna and Grape Tomato Sauce with Olive Oil Whipped Potatoes
Seared Salmon with Citrus Romaine Salad
Crispy Fish Sticks & Chili Dipping Sauce
Panko Fried Fish and Smoky Chips
Video: How to Clean Shrimp
Video: How to Cook Scallops
Pecan Salmon & Smashed Potatoes
Video: Master Cooking on Parchment Paper
Cornmeal-Crusted Catfish Po' Boys
Grilled Tuna with Red Quinoa Risotto
Tuna with Fresh Cherry Tomato Sauce
Panko Fish Nuggets
Smoky Maple-Rubbed Salmon
Quick Fixes for Shrimp
Shrimp Aglio e Olio
In a large skillet, heat 2 tablespoons olive oil over medium heat; add 6 cloves sliced garlic and cook 30 seconds. Stir in 1 pound large, thawed shrimp; cook 4 minutes. Season with 1/4 teaspoon each salt and red pepper flakes. Add 3 tablespoons chopped parsley, 1/2 pound cooked whole wheat linguine and 1/4 cup cooking liquid. Serves 4.
Shrimp & White Bean Ragout
Heat 1 tablespoon olive oil in a large, nonstick skillet over medium-high heat. Add 1 pound large, thawed shrimp, 1/4 teaspoon each garlic salt, onion powder and crumbled dried rosemary. Cook 2 minutes; add 1 can (15 1/2 ounces) rinsed Great Northern beans and cook 2 minutes, until heated through. Serve over rice. Serves 4.
Curried Shrimp Melts
Combine 1/2 pound chopped, cooked shrimp, 1 cup chopped celery, 1/4 cup each light mayonnaise and reduced-fat sour cream, and 1/2 teaspoon curry powder. Divide over 4 whole wheat toasted English muffin halves and top each with 1 tablespoon shredded Jack cheese. Broil 1 minute. Serves 4.
Red Snapper with Gazpacho Salsa
Soy-Glazed Tuna Steaks with Baby Bok Choy
Tilapia with Lemony Herb Salad
Cod and Ratatouille Packets
Baked Flounder with Crabmeat Stuffing
Herb-Crusted Salmon and Israeli Couscous
Cajun Catfish and Remoulade
Curried Salmon and Mint Raita
Shrimp Quesadillas with Mango
Teriyaki Tuna and Soba Noodles
Mediterranean Fish Casserole
Panko-Crusted Tilapia and Bow Ties
How to Cook Greens
Try this simple method for preparing green leafy vegetables such as spinach, chard, broccoli rabe, bok choy and escarole. Slice into 1-inch-wide pieces and rinse. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat; add 4 cloves smashed garlic; cook 1 minute. Add vegetables and cook, covered, 5 to 10 minutes, stirring occasionally, until tender. Add a few tablespoons water if mixture becomes dry. Season with 1/4 teaspoon salt and add red pepper flakes, if desired.
How to Cook Fish in the Microwave
Fish benefits from quick, moist cooking such as in the microwave. These tips ensure success.
—Arrange pieces in a single layer in dish, largest toward the outside.
—For fillets, tuck thin ends under or roll up to avoid overcooked, dry edges.
—Butterfly steaks, such as tuna or swordfish, thicker than 1 inch.
—Cover with plastic wrap and vent at one corner.
—General rule is 6 to 9 minutes of cooking time per inch of thickness. Rotate halfway through cooking time if microwave does not have carousel. Let cooked fish stand 3 to 5 minutes to complete cooking.
How to Purchase Sustainable Seafood
Seafood packages must include the country of origin. Look for the following descriptions on labels; they indicate areas that are cultivating sustainability.
—Salmon: Alaskan wild
—Tuna: Albacore, U.S. Pacific-caught
—Cod: U.S. Pacific-caught
—Shrimp: U.S. farm-raised
—Scallops: Northeast U.S.- and Canadian-harvested
—Fish and seafood should smell clean and briny.
—Pick fillets with a moist, shiny appearance and no discoloration.
—Defrost frozen fish and seafood in the refrigerator overnight.
—Store in coldest part of refrigerator, well wrapped, for 1 to 2 days.
—General rule: Fish is perfectly cooked when an instant-read thermometer inserted in the thickest portion reads 140 F.