Blackened Salmon Tacos
Prep: 10 minutes • Cook: 8 minutes • Serves 4
- 1 pound skinless salmon fillets, cut lengthwise in half then crosswise in half
- 2 tablespoons blackened seasoning
- 1 tablespoon Wholesome Pantry olive oil
- 8 (6-inch) extra thin yellow corn tortillas
- 1 large avocado, pitted and chopped
- ½ cup drained and rinsed no salt added canned black beans
- ½ cup Wholesome Pantry frozen corn, thawed
- ½ cup shredded red cabbage
- ¼ cup chopped green onion
- ½ cup Wholesome Pantry plain non-fat Greek yogurt
- Sprinkle salmon with seasoning. In large skillet, heat oil over medium-high heat; add salmon and cook 8 minutes or until internal temperature reaches 145° and outside is “blackened,” turning once.
- Heat tortillas between 2 damp paper towels in microwave oven 30 seconds. Fill tortillas with salmon, avocado, beans, corn, cabbage and onion; drizzle with yogurt.
Approximate nutritional values per serving: 452 Calories, 21g Fat (3g Saturated), 73mg Cholesterol, 370mg Sodium, 32g Carbohydrates, 8g Fiber, 5g Sugars, 0g Added Sugars, 35g Protein
Shrimp Meatball Banh Mi
Prep: 10 minutes plus standing • Bake: 15 minutes • Serves 4
- 1 tablespoon granulated sugar
- ½ cup shredded carrots
- ½ cup thinly sliced cucumber
- 5 100% whole wheat rolls
- 1 pound raw 31-40 count peeled and deveined shrimp, coarsely chopped
- 1 (½-inch) piece peeled fresh ginger, grated
- ½ medium red bell pepper, chopped
- 1 tablespoon chopped fresh cilantro plus sprigs for garnish (optional)
- 2 teaspoons chili garlic sauce
- 4 lime wedges
- In small bowl, stir sugar and ¼ teaspoon plus 1/8 teaspoon salt. Add carrots and cucumber; toss to combine. Let stand 15 minutes.
- Preheat oven to 350°. Spray foil-lined cookie sheet with cooking spray. In food processor, pulse 1 roll 8 times to crumbs. In large bowl, toss shrimp, ginger, bell pepper, cilantro, chili garlic sauce and ½ the breadcrumbs. Form into 12 (1-inch) balls and roll in remaining breadcrumbs; place on prepared cookie sheet and spray with cooking spray. Bake 15 minutes or until internal temperature reaches 145°.
- Divide meatballs into remaining 4 rolls; top with carrot-cucumber mixture and cilantro sprigs, if desired. Serve with lime wedges.
Per serving: 255 Calories, 3g Fat (0g Saturated), 182mg Cholesterol, 578mg Sodium, 32g Carbohydrates, 4g Fiber, 7g Sugars, 6g Added Sugars, 30g Protein
Make it a meal: Serve with a baby corn, jicama, red bell pepper and snap pea salad with Asian vinaigrette.
Sheet-Pan Fish and Chips
Prep: 15 minutes • Bake: 35 minutes • Serves: 4
- 2 medium Russet potatoes, cut lengthwise into ½-inch-thick slices, then sliced ½-inch thick
- 2 tablespoons Wholesome Pantry olive oil, divided
- 1 cod fillet (about 1¼ pounds), cut crosswise into 2-inch pieces
- 1/3 cup whole wheat panko breadcrumbs
- 1/3 cup Wholesome Pantry plain nonfat Greek yogurt
- 1 tablespoon fresh lemon juice plus lemon wedges for serving
- 1 tablespoon minced red onion
- 2 teaspoons minced gherkin pickles
- 1 teaspoon fresh dill plus additional for garnish
- 1 teaspoon minced drained and rinsed capers
- Preheat oven to 400°. Spray rimmed baking pan with cooking spray. In large bowl, toss potatoes, 1 tablespoon oil, and ¼ teaspoon each salt and pepper; spread in single layer on prepared pan. Bake 25 minutes.
- Place 12-inch square sheet of foil on work surface; fold edges of foil sheet up to form a rim. Place cod on foil; brush top and sides with remaining 1 tablespoon oil. Sprinkle cod with ¼ teaspoon each salt and pepper; press breadcrumbs onto top and sides of cod.
- Push potatoes to 1 side of pan; place cod on opposite side. Bake 10-12 minutes or until internal temperature of cod reaches 145° and potatoes are golden brown and crisp.
- In small bowl, stir yogurt, lemon juice, onion, pickles, dill and capers. Serve fish and chips with yogurt mixture and lemon wedges garnished with dill.
Approximate nutritional values per serving: 462 Calories, 28g Fat (5g Saturated), 71mg Cholesterol, 460mg Sodium, 24g Carbohydrates, 2g Fiber, 2g Sugars, 0g Added Sugars, 27g Protein
Sheet Pan Ponzu Salmon and Vegetables
Prep time: 10 minutes | Cook time: 19 minutes | Serves 4
- 2 tsp. zest and 4 tbsp. juice from 1 large orange
- 2 tbsp. lemon juice
- 2 tbsp. lime juice
- 2 tbsp. honey
- 1 tbsp. apricot preserves
- 2 tsp. ponzu sauce
- 1/4 tsp. ground coriander
- 1/4 tsp. ground ginger
- 4 (4- to 5-oz.) salmon filets, skin on
- 1 lb. asparagus
- 6 tri-colored mini peppers, seeded and sliced in half lengthwise
- 1 tbsp. olive oil
- Sesame seeds (optional)
- Preheat oven to 400°F. Line a 12x18-inch rimmed baking sheet with parchment paper.
- For the glaze, in a small saucepan whisk together orange zest, orange juice, lemon juice, lime juice, honey, preserves, ponzu, coriander and ginger; bring to boiling over medium-high heat. Reduce heat; simmer 7 minutes or until reduced by half, stirring occasionally. Remove from heat.
- Place fillets on one half of baking sheet; brush fillets with half the glaze. Snap off tough ends of asparagus, and peel stalks. Place asparagus and peppers in a single layer on other half of baking sheet. Drizzle with oil, season with salt and pepper to taste, and toss to coat.
- Bake 10 to 12 minutes or until fish flakes easily with a fork and vegetables are crisp-tender, brushing occasionally with remaining glaze. Transfer fillets and vegetables to a platter, sprinkle fillets with sesame seeds (if desired), and serve.
Per serving: 300 calories, 14g fat, 2.5g saturated fat, 55mg cholesterol, 150mg sodium, 23g carbohydrate, 4g fiber, 22g protein
Make it a meal: Serve with an avocado and cherry tomato salad sprinkled with sesame seeds.
Prep time: 30 minutes | Cook time: 55 minutes | Makes 5 servings
- 2 tbsp. olive oil
- 1 medium onion, diced
- 1 medium fennel bulb, thinly sliced into wedges
- 2 carrots, peeled and sliced
- 1 small garlic clove, minced
- ½ tsp. fennel seeds
- ½ tsp. crushed red pepper flakes
- 1½ cups unsalted vegetable broth
- 2 (8-oz.) bottles clam juice
- 1 can (14.5-oz.) fire-roasted diced tomatoes
- ½ lb. mussels, small-neck clams and/or crab legs
- ½ lb. shrimp and/or bay scallops
- ½ lb. whole squid, cleaned and cut into pieces
- ¾ lb. cod fillet, cut into 2-inch pieces
- ¼ cup finely chopped fresh Italian parsley
- Heat oil in a large stockpot or Dutch oven over medium-high heat. Add onion, fennel and carrots; season with salt and pepper to taste. Cook and stir 6 to 8 minutes or until vegetables soften. Add garlic, fennel seeds and red pepper flakes; cook and stir 2 minutes. Add broth; cook 2 minutes, stirring to loosen up any browned bits from bottom of pot. Add clam juice and tomatoes. Bring to boiling, reduce heat to low and simmer 20 to 30 minutes or until liquid is slightly reduced.
- Add mussels, clams and crab, as desired. Cover with lid. Cook 5 to 6 minutes or until open. (Discard any that do not open.) Add shrimp or scallops, as desired, plus squid and cod to stockpot. Stir in parsley; cover with lid and cook 5 to 6 minutes or until fish flakes easily with a fork and shrimp are opaque.
- Evenly distribute seafood into each bowl. Ladle the broth over top, and serve immediately.
Per serving: 200 calories, 7g fat, 1g saturated fat, 85mg cholesterol, 775mg sodium, 16g carbohydrate, 4g fiber, 18g protein
Cook’s tip: You can make this recipe with as few as three fish varieties: One seafood, one gelatinous fish and one delicate white fish.
Seared Scallops with Black Bean Relish
Prep: 30 minutes plus marinating and chilling • Cook: 8 minutes • Serves: 4
- 2 garlic cloves, minced
- 5 tablespoons extra virgin olive oil
- 3 tablespoons fresh lime juice
- 12 fresh dry or frozen (thawed) large sea scallops, patted dry
- 1 can (15 ounces) black beans, rinsed and drained
- 1 cup thawed frozen corn
- ¼ cup diced red onion
- ¼ cup drained and chopped roasted red peppers
- 1½ tablespoons chopped fresh cilantro leaves
- 2 teaspoons finely chopped jalapeño pepper
- 2 tablespoons distilled white vinegar
- ¼ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 1 medium avocado, peeled, pitted and diced
- Fresh chives for garnish (optional)
- In small bowl, whisk together half the garlic, 2 tablespoons oil and 1 tablespoon lime juice. Place scallops in large zip-top plastic bag; pour lime juice mixture over scallops. Seal bag and marinate 10 minutes.
- Meanwhile, in medium bowl, combine beans, corn, onion, red peppers, cilantro, jalapeño pepper and remaining garlic. In small bowl, whisk together vinegar, salt, pepper, 2 tablespoons oil and remaining 2 tablespoons lime juice. Pour vinegar mixture over bean mixture and toss to combine; fold in avocado. Cover and refrigerate until ready to serve.
- Remove scallops from marinade; discard marinade. Sprinkle scallops with salt and pepper. In large nonstick skillet, heat remaining 1 tablespoon oil over medium-high heat until very hot but not smoking. In batches, add scallops to skillet and cook 4 to 6 minutes or until golden brown, turning once. Serve scallops over bean mixture garnished with chives, if desired.
Approximate nutritional values per serving: 397 Calories, 26g Fat (4g Saturated), 10mg Cholesterol, 502mg Sodium, 31g Carbohydrates, 8g Fiber, 13g Protein
Slow Cooker Shrimp, Asparagus & Mushroom Farro Risotto
Prep: 15 minutes • Slow Cook: 4½ hours • Serves: 8
- ½ (1-ounce) package dried porcini mushrooms
- 2 tablespoons olive oil
- 1 large leek, halved lengthwise and thinly sliced crosswise
- 2 garlic cloves, minced
- 1½ cups pearled farro
- 2 sprigs fresh thyme
- 1 bay leaf
- 2¾ cups less sodium chicken or vegetable stock
- 1 pound raw 21-25 count peeled and deveined shrimp, thawed if necessary
- 1 bunch asparagus (about 1 pound), ends trimmed, cut crosswise into 1½-inch pieces
- 1 cup grated Parmesan cheese
- Chopped fresh Italian parsley, fresh cracked black pepper and lemon zest for garnish (optional)
- Place mushrooms and 1¼ cups boiling water in small bowl; let stand 30 minutes. Drain, reserving ¾ cup liquid; chop mushrooms.
- In large skillet, heat oil over medium heat. Add leek; cook and stir 5 minutes or until crisp-tender. Add garlic; cook and stir 1 minute.
- In 3½- to 4-quart slow cooker, stir farro and leek mixture; stir in thyme sprigs, bay leaf, stock, mushrooms, soaking liquid, and ½ teaspoon each salt and pepper. Cover and cook on high 3 hours (or low 4 hours) or until almost all liquid is absorbed and farro is almost tender.
- Stir in shrimp and asparagus; cover and cook on low 30 minutes or until shrimp turn opaque throughout and internal temperature reaches 145°, and asparagus is tender, stirring occasionally. Turn off slow cooker; remove and discard thyme sprigs and bay leaf. Stir in ¾ cup cheese. Cover and let stand 5 minutes. Makes about 8 cups.
- Serve risotto sprinkled with remaining cheese, along with parsley, cracked pepper and lemon zest, if desired.
Per serving: 287 Calories, 8g Fat (3g Saturated), 78mg Cholesterol, 658mg Sodium, 31g Carbohydrates, 5g Fiber, 1g Sugars, 0g Added Sugars, 25g Protein