A few years ago I set a goal to consistently eat seafood at least twice a week. And while I usually can’t boast about following through on things (full honesty here!), this seafood goal is one that I still stick to today! Read on for my tips for enjoying seafood to find out just how I’ve been able to maintain this goal.
I. Love. Seafood.
To me, seafood is incredibly delicious and so so simple to cook! I’ll take seafood any way — canned, fried, or raw, just to name a few.
Tips for enjoying seafood:
Pick up a couple different varieties of frozen fish to have on hand for a quick weeknight protein. Frozen seafood can be a sustainable and budget-friendly option perfect for households of any size.
Plan seafood right into your weekly meals! Seafood can also totally be meal prepped on the weekends.
Keep the pantry stocked with different canned, tinned, or pouch options. These are great for packing in lunches!
Challenge yourself every few weeks to try a different variety of seafood. Variety is important for getting a wide range of nutrients in your diet while also practicing sustainable seafood eating habits.
Order seafood when you go out to eat! Many restaurants have fresh, sustainable seafood offerings!
If you have other tips, share below! Still got questions about buying or cooking seafood? Let me know!
This recipe is one of my favorite recipes that I’ve developed to date! It is not only great for making ahead of time, but also budget friendly.
Lemony Lentil Salad with Tuna over Sweet Potato Wedges
This flavor-packed salad utilizes ingredients you likely have on hand already! It’s hearty, fiber-filled, and make-ahead friendly.
2medium sweet potatoesscrubbed and cut lengthwise into wedges
Extra virgin olive oil
Kosher salt and cracked black pepper
1cupdried French lentils
Juice of 1 lemon
1tablespoonchopped fresh parsleyplus additional for serving if desired
1tablespoonchopped fresh dill
1teaspoonwhite wine vinegar
¼cupdiced red onion
2, 5ozcans of tuna
Preheat oven to 425 degrees. In a large bowl, toss sweet potato wedges with 2 tablespoons olive oil. Season with salt and pepper and then spread wedges onto a parchment-lined baking sheet. Arrange in a single layer and avoid overcrowding. Roast the potatoes, stirring occasionally, until tender, about 20 to 25 minutes.
Place lentils in a medium size pot and add 2 ½ cups of water. Bring to a boil. Reduce heat to medium-low and cook until tender, about 25 minutes. Make sure to keep lentils covered with water during cooking; if water level is low, add additional water as needed. When finished cooking, drain well in a colander and let cool slightly.
In a large bowl, whisk lemon juice, parsley, dill, white wine vinegar, salt and pepper (to taste). Gradually whisk in 1 tablespoon olive oil. Add in the lentils, cucumber, red onion and tuna; toss gently. Fold in feta, if using.
To serve: arrange sweet potato wedges on a platter or individual plates. Top with lentil salad and additional parsley, if desired.
To me, eggplant is one of the many great joys of summer. While it’s often seen as just a vessel for cheese & marinara sauce (hello eggplant parm, we do not hate you!), if you know me by know you know that I crave more than just that. With eggplant, I often naturally feel drawn to Mediterranean flavors and that was ultimately the inspiration behind this recipe.
Whole lemons mixed with salt and lemon juice can be beautifully preserved as a tart and salty condiment. Common in Moroccan and North African dishes, this ingredient is wonderful in sauces, dressings, with roasted or grilled vegetables, and with cooked protein such as chicken or salmon.
This Middle Eastern spice blend consists of sumac, thyme, sesame seeds, and salt. While you can make it at home, it has also grown in popularity in American and stores such as Trader Joe’s now carry it as well.
A simple, delicious weeknight dinner that will satisfy. If desired, serve over rice or your favorite grain with a crunchy raw salad of tomatoes, cucumber & radishes.
Spread out chickpeas on a kitchen towel. Pat dry, then let dry for about an hour. Score cut sides of eggplants with a sharp knife. Rub with 2 T olive oil and season with salt.
Heat oven to 400 degrees. Make sure you have two racks available, one in the middle and one in the upper third of oven. Line a rimmed sheet pan with parchment paper, and spread chickpeas evenly on the pan. Bake in the center of the oven until crunchy, about 30 minutes, stirring and rotating every 10 minutes. (The chickpeas will continue to get crunchy as they cool.)
For the eggplant place skin side down, on a large rimmed baking sheet and bake until tender and golden, 25–28 minutes; remove from oven. Place hot chickpeas in a bowl and drizzle with 2 T olive oil, za’atar and salt (to taste).
To make the preserved lemon yogurt: Combine yogurt and preserved lemon in a medium bowl; season with black pepper, about 1 tsp or to taste. Thin out with a bit of water until ‘drizzle’ consistency is reached.
To assemble, place the eggplants cut side up on a platter. Drizzle with the preserved lemon yogurt. Sprinkle on the chickpeas and finish with a couple pinches of sumac & Aleppo pepper and well as some fresh herbs, if desired.
Seared Scallops with 5 Ingredient Shaved Brussels Sprout Salad
This seared scallop recipe with a 5 ingredient Brussels sprout salad comes together in under 20 minutes and makes for a fantastic weeknight meal or perfect for serving to friends and family around the holidays!
¼cuptoasted hazelnutscoarsely chopped
10ozshaved Brussels sproutsstore-bought or done at home on a mandoline
5medium datespitted, coarsely chopped
3tablespoonsfresh lemon juice
freshly ground black pepper
Extra-virgin olive oil
Crushed red pepper flakesoptional
1lb.dry sea scallopsthawed if frozen and patted dry, tough side muscle removed
In a medium bowl, toss hazelnuts, Brussels sprouts, dates, and lemon juice; season to taste with salt and pepper. Add Parmesan and 3 tablespoons extra virgin olive oil and toss gently; season with red pepper flakes (if using).
Heat 1 tablespoon oil in a large well-seasoned cast iron skillet or nonstick skillet over medium-high heat. Ensure the scallops are well-dried and season both sides with kosher salt and black pepper. Add scallops to skillet, avoid overcrowding, and cook about 1 ½-2 minutes per side or until scallops are just beginning to turn opaque. Avoid overcooking. Serve the scallops over the shaved Brussels sprout salad.
Is sustainable seafood something you consider when choosing seafood options in your weekly meals? It’s something I’m always working on! Sustainable seafood means that it has been caught or farmed with minimal impact to the wild population or the environment. As an avid seafood eater myself, I strive to make sustainable choices when possible so that I can play a part in making seafood available for decades to come.
5 tips for making a sustainable seafood decision:
Find a reputable vendor, and talk to your fishmonger.
Branch out! Shrimp, salmon and tuna make up more than 50 percent of what we eat in America, but there are hundreds of other species commercially available. So try something new to help alleviate the potential of over-fishing!
Consider both farmed and wild species when planning meals and shopping. Both can be sustainable!
When in doubt: buy US-fish and aim for smaller species.
I try to incorporate sardines into my meals every few weeks, as I alternate between different fish and shellfish varieties. Sardines are a small fish, lower on the food chain and have a lower environmental impact. They also reproduce and mature quickly meaning they’re often resilient to over-fishing. Plus! They’re one of the richest sources of Omega 3s, calcium, vitamin B12, and Vitamin D (just to name a few!).
If you’re ready to branch out and try sardines, give this grain bowl recipe a shot. Developed in partnership with Seafood Nutrition Partnership!
Sardine Grain Bowl with Roasted Fennel and Carrots
This comforting grain bowl in an easy way to pack a satisfying desk lunch or meal prep all the components for a simple weeknight dinner. This is also a great way to step into sardine territory if this sustainable yet delicious and nutritious fish is unfamiliar to you!
1large or 2 small fennel bulb, halved lengthwise, core removed, and sliced into 1/2-inch-thick wedges
1poundsmall carrotshalved lengthwise (quarter if larger)
Extra-virgin olive oil
Kosher salt & freshly ground black pepper
2tablespoonsfreshly squeezed lemon juice
2-3.75ozcans of sardinespacked in extra virgin olive oil
2cupscooked barleyor your favorite grain, for serving
2tablespoonstoasted pine nuts
2tablespoonsfresh parsleyroughly chopped
Preheat oven to 425°F. In a medium bowl, toss fennel wedges and carrots with 2 tablespoons olive oil and 1 teaspoon kosher salt. Spread vegetables out on a parchment-lined baking sheet. Arrange in a single layer and roast in oven for 25-30 min or until carrots and fennel are completely tender and golden.
In a small bowl, mix 3 tablespoons olive oil (sometimes I use the olive oil from my canned sardines!), the lemon juice, honey, and dijon mustard. Add a pinch of salt and a couple grinds of black pepper. Taste dressing and adjust seasoning as desired.
To assemble, spoon barley in the base of each bowl. Top with the roasted vegetables, and (drained) sardines. Drizzle over a few teaspoons of the lemony dressing. Top with a sprinkle of toasted pine nuts and some fresh parsley.
The perfect snack that’s simple to whip up on the weekend and munch on throughout the week. Or, take a pro tip from me and pack these on your next hiking trip. They’re sweet, lightly spiced, and full of complex carbohydrates to keep you going whether it’s a busy work afternoon at the office or a steep mountain trail.
In the bowl of a food processor, add the coconut flakes and oats. Blend until a fine powder. Add the golden raisins and chocolate chips; blend again until roughly chopped. Add the remaining ingredients and blend until well combined. Taste and adjust flavors as desired. Using a 2 tsp-sized scoop, scoop the mixture and then roll between palms to create a smooth sphere. Continue until all dough is rolled. Placed balls in fridge to firm up and store in fridge or freezer.
Vegetables are wonderful. They are stunningly beautiful with colors and patterns that seem impossible to be natural. They are delicious and full of unique flavors. Any one of my most favorite things I love about vegetables is their versatility.
Vegetables can not only be enjoyed raw but can also be roasted, steamed, sauteed, grilled, boiled, fried, braised, or pickled. I could keep this list going, too! A fun way to mix up your vegetable game is to experiment with different cooking methods. And an extra fun way to enjoy eating vegetables by incorporating two different methods in the same dish.
Roasted and pickled beet salad with yogurt and savory granola
One vegetable two ways–a fun way to spice up the dinner game! This salad features both roasted beets and pickled beets which both play quite well together, nestled in between some spicy arugula on a bed of creamy Greek yogurt. And if you haven’t experienced savory granola yet, prepare to have your life changed!
arugula, beets, granola, salad, yogurt
2medium to large sized beets
1teaspoonwhite wine vinegar
Kosher salt and pepper
A couple big handfuls of arugula
⅓cupplain Greek yogurt
½cuppickled beets(homemade or store-bought)
½cupsavory granola(recipe follows)
Roast the beets:
Preheat oven to 400 degrees. Wrap beets in foil and roast in oven for 50-60 minutes (depending upon the size of your beets) or until fork tender. Let cool until you are able to peel and slice the beets. This step can be done 1-3 days ahead of time.
Make the dressing:
Mix olive oil, honey, and vinegar in a small bowl. Season to taste with kosher salt and cracked black pepper.
To assemble salad:
In a small bowl, mix the yogurt with a pinch of kosher salt. Toss arugula with the dressing. Spread a spoonful of yogurt on each plate. Divide greens between each plate and top with the sliced roasted beets, some pickled beets, and a sprinkling of savory granola.
Preheat the oven to 325° and line a large rimmed baking sheet with parchment paper. In a large bowl, mix the honey, water, olive oil, salt and black pepper. Add in the oats, pistachios and sunflower seeds and toss until thoroughly coated. Spread the mixture evenly on the prepared baking sheet and bake for about 25-35 minutes, stirring occasionally, until the granola is light golden. Let the granola cool on the baking sheet.
I’ve never lived in a place before where I could get local peaches and plentiful pumpkins, at the same time. It’s the first week of October in Salt Lake City and I’m in love.
If you know me one ounce, you probably know that peaches are my favorite fruit and fall is my favorite season. The cooler temps and crispy leaves decorating the sidewalks are assuring me that fall will be here, sooner rather than later. But I’ll never stop loving on peaches, especially if I can enjoy their juicy perfection, right up (or even into!) fall.
This recipe is a throwback to a warmer sun and longer days. If you don’t have peaches still in season where you live, 1. I’m sorry and 2. please save this recipe for the next time they’ll be gracing your markets (even if that’s a long year away).
Sumac is a citrus-y, ground spice that brings a pleasantly tart hit to this shrimp bowl. All components of this meal come together while the millet cooks, which means you’re 20 minutes away from a delicious weeknight dinner!
millet, peaches, seafood, shrimp
2cupswater or stock
2medium peachespitted and finely chopped
1tablespoonchopped fresh cilantroplus extra for garnish (optional)
1tablespoonchopped fresh mintplus extra for garnish (optional)
1tablespoonfresh lemon juice
1small jalapeno finely chopped
1poundthawed frozen shrimppeeled and deveined
1teaspoonAleppo pepper(or crushed red pepper)
2tablespoonextra virgin olive oil
Add millet and water or stock to medium saucepan. Bring to a boil; cover, reduce heat to medium-low and simmer until all water is absorbed, about 15-20 minutes.
Make the salsa: Combine peaches, cilantro, mint, shallot, lemon juice and jalapeno in a bowl and mix together. Season to taste with kosher salt.
In the base of a medium bowl, whisk together the garlic powder, ground sumac, Aleppo pepper, ½ teaspoon kosher salt, and olive oil. Add shrimp to bowl and toss with the olive oil-spice mixture. Heat a large non-stick skillet over medium heat. Add shrimp, in a single layer. Cook, turning the shrimp once, until they just begin to turn pink and opaque, about 5 minutes.
Assemble dish by spooning some millet onto each plate or bowl. Top with shrimp, salsa and any juices with the salsa. Sprinkle with feta. Garnish with a bit of cilantro or mint, if desired.
Every week new fermented food items seem to bubble up in grocery store aisles. But fermentation is nothing new; this process of preserving the shelf-life of fruits, vegetables, dairy, meats and more has existed since ancient times and in cultures around the world. Recent media attention and grocery store real estate dedicated to fermented foods exists for good reason. There is a growing body of evidence that supports incorporating more fermented foods into one’s diet and may lead to improved digestion, a stronger immune system, and enhanced nutritional status.
Five ways to incorporate fermented foods into your diet:
Kefir: Kefir is best described as a drinkable yogurt, this fermented milk beverage is delightfully tangy and can come plain or in a variety of flavors. Similar to other dairy products, kefir is high in calcium, vitamin D, and protein. It also contains live and active cultures which come with a host of potential health benefits. Kefir can be added to smoothies, poured over cereal or granola, or used in salad dressings.
Sauerkraut: A simple combination of just cabbage and salt, sauerkraut is a traditional German food which is very easy to make at home. While historically consumed with rich meats, sauerkraut pairs well with lighter, plant-based dishes including atop salads, in soups, on toast, with roasted vegetables, or in your next grain bowl.
Miso: This fermented soybean paste is packed with rich umami flavor. A little can go a long way but miso will transform soups, marinades, salad dressings, and goes well with glazed vegetables such as turnips and eggplant. The most common miso varieties are white, yellow, and red; these will be found in the refrigerated section of your grocery store.
Kimchi: A not-so-distant relative of sauerkraut, kimchi is a Korean condiment made of spicy fermented cabbage. Look for it in the refrigerated section next to other Asian ingredients and give it a try it on your next avocado toast.
Tempeh: This vegetarian protein source is made from naturally fermented soybeans. The nutty flavor pairs nicely in savory dishes. The texture holds up well to being roasted or grilled but can also be easily crumbled into chili or made into “chicken” salad.
When buying fermented foods at the grocery store, look for them in the refrigerated section. Seek out products that are free of preservatives and unpasteurized which eliminates any friendly bacteria. And if you decide to make sauerkraut or kimchi at home, work in a sanitary environment and be sure to always practice proper food safety techniques.
Salt is a common ingredient and necessary in the process of fermenting many foods. Reading the labels, choosing low-sodium varieties when available, and watching portion sizes can help keep the salt in check. The American Heart Association recommends keeping sodium intake to under 1500 mg per day.
Ready to make the jump and begin experimenting with fermented foods? Start by gradually introducing these foods into your diet and have fun adding them to some of your favorite dishes.
When the fruits of late summer collide into an ideal August dinner–minimal cooking, light and fresh, perfectly paired with a crisp glass of white wine. Although plums and tomatoes are rarely consumed together, they share peak growing & harvesting seasons and actually complement each other quite well. The sweetness of the plums is tamed by the acidity of the tomatoes. Other components of this summery version of the classic Lebanese salad include toasted pita bread, crunchy vegetables, and a bunch of fresh herbs.
Finding this recipe during Fall, Spring or Winter? Fret not! Swap out the tomatoes and plums for whatever is in season where you are! It’s an infinitely adaptable recipe that is hard to mess up.
Fattoush is a Lebanese salad made with crispy pita bread and spiced with sumac. It also usually includes vegetables (such as tomatoes and cucumbers) and herbs (typically mint and parsley). With this loose framework, fattoush can be taken in many different (delicious) directions. Please swap out ingredients based upon what you have on hand and what you prefer; make it your own!
⅓cupextra virgin olive oil
2clovesgarlicpeeled and minced
Juice of 1/2 lemon
1-2teaspoonspomegranate molassesdepending upon preferred tartness; I used 2
2 8-inch-diameter whole wheat pita breadshalved, toasted until golden brown, & broken into bite-size pieces
Ground sumac and cracked black pepperfor serving
To make the dressing, whisk together the first seven ingredients, in a small bowl or jar, until well combined.
Into a large bowl, place the tomatoes, plums, cucumber, and radishes. Give dressing another quick whisk and then pour it over vegetables and toss. Add romaine, parsley and mint. Toss gently. Add in the toasted pita pieces. Finish with a couple pinches of sumac and cracked black pepper. Give the salad a final gentle toss, just until the ingredients are combined.
Taste, adjust seasonings if needed, and serve immediately.
You will likely have leftover salad dressing. It's delicious on roasted vegetables, over grilled meat, or drizzled on a grain bowl.