Cooking with Fish: Healthy Family Dinners

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.

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.

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.

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.

—Chipotle-Maple Salmon: Combine 2 tablespoons maple syrup, 1 tablespoon each lemon juice and vegetable oil and 1 teaspoon chipotle chili powder. Brush mixture on 4 salmon fillets (about 4 ounces each) and roast at 450 degrees F. for 15 minutes. Brush with remaining mixture and broil for 2 minutes.

—Curried Shrimp: In 1 tablespoon vegetable oil, sauté 1 cup each chopped onion and peeled apple and 1/2 cup chopped celery for 7 minutes. Add 1 tablespoon curry powder and cook 1 minute. Whisk 2 tablespoons flour into 2 cups milk and add to skillet; cook 1 minute. Stir in 1 pound medium cleaned shrimp and simmer 4 minutes, turning once. Serve over rice.

—Southeast Asia-Style Scallops: Mix together 1/4 cup each unseasoned bread crumbs and chopped peanuts, 1 tablespoon chopped ginger and 1/4 teaspoon each red pepper flakes and garlic powder. Stir in 1 tablespoon vegetable oil. Place 1 1/2 pounds scallops in a greased glass pie plate. Coat scallops with nonstick cooking spray and top with bread crumb mixture. Spritz scallops with more spray and bake at 450 degrees F. for 15 minutes.

How to Properly Freeze Seafood
When freezing fish, tightly wrap in plastic wrap and then foil to avoid freezer burn. Freeze at 0 degrees F. for up to 3 months for fatty fish such as salmon and 6 months for leaner picks such as flounder. Defrost frozen seafood in the refrigerator overnight or under cold running water, never in the microwave. Prepare immediately after thawing.