(Family Features) Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table.
However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. In fact, one-third of people surveyed reported they increased their fish consumption at home last year, according to Datassential.
Research published in the “Journal of the American Medical Association” showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.
As only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week, National Seafood Month is a great time to incorporate more seafood into you and your family’s meals. Check out these tips from the Seafood Nutrition Partnership:
- Make a game plan or meal plan for the week to figure out when you can incorporate seafood into your meals.
- Stock up on canned and frozen seafood at the grocery store and keep an eye out for sales or coupons.
- Make easy swaps, like using white fish or shrimp in tacos instead of beef or a salmon patty instead of a burger patty.
- Try doubling recipes so you only have to cook it once but can reap the benefits of eating seafood twice in one week.
- Use kitchen gadgets like slow cookers and pressure cookers to prepare seafood-based meals in a pinch.
For recipes, ideas and inspiration for eating seafood at least two times per week, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
One Pan Fish Dish
Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership
Prep time: 10 minutes
Cook time: 20 minutes
- 1/8 cup canola oil
- 1/4 cup cherry tomatoes, halved
- 1 medium onion, quartered
- 2 cups broccoli florets
- 1 lemon, half sliced and half juiced, divided
- kosher salt, to taste
- freshly ground pepper, to taste
- 1 pound white fish (such as snapper, grouper, flounder or barramundi)
- 4 tablespoons olive oil
- fresh rosemary sprigs (optional)
- In pan over medium heat, heat canola oil about 1 minute.
- Add tomatoes, onions and broccoli to pan; cook 5 minutes, uncovered.
- Drizzle lemon juice over vegetables and season with salt and pepper, to taste.
- Place fish on top of vegetables in center of pan and place two lemon slices on top of fish.
- Sprinkle with salt and pepper, to taste.
- Cover pan and cook on medium heat 10-12 minutes depending on thickness of fish.
- Drizzle olive oil over fish and top with rosemary, if desired, before serving.
Source: Seafood Nutrition Partnership
(Family Features) A busy day doesn’t have to come between you and your favorite people at mealtime. With a little creativity and a simple ingredient like olive oil, you can set the table with flavorful meals and surround yourself with the company of friends and family, enjoying the experience together.
There’s no need to get complicated when you have quality ingredients like olive oil to add some extra zest. You can have flavor at the ready with Olive Oil Ice Cubes, for example. Add fresh herbs from your garden to an ice cube tray then fill with smooth, light and flavorful olive oil and freeze. Whenever you need to get the flavor sizzling, simply toss a cube into the pan.
Create a nearly effortless dressing with olive oil for a recipe like Arugula Salad with Goat Cheese, Berries and Pecans. White fish fillets like cod also pair well with an olive oil-based pesto, which can help ensure you’re prepared for any stressful day that dares to challenge your time around the table, allowing you to enjoy life’s pure moments. Olive oil even adds flavor to sweet and succulent desserts, such as Chocolate-Pumpkin Cake.
When the minutes start to slip away, capture them back with recipes that use olive oil to create meals you can feel good about while savoring the company of those around you.
Make every moment count and find more simple, enjoyable recipes at Bertolli.com.
Arugula Salad with Goat Cheese, Berries and Pecans
Prep time: 15 minutes
- 7 cups arugula
- 2 ounces goat cheese
- 1/2 cup pecans, toasted
- 1 cup mixed berries (such as blackberries or strawberries)
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon finely minced shallots
- 1 tablespoon honey
- 1/4 teaspoon kosher salt
- 1/4 cup Bertolli Extra Virgin Olive Oil
- In bowl, toss arugula, goat cheese, pecans and mixed berries.
- To make dressing: In bowl, mix lemon juice, shallots, honey, salt and olive oil.
- Add dressing to salad for serving.
White Fish Fillets with Pesto
Total time: 15 minutes
- 2 cod fillets (about 7 ounces each)
- salt, to taste
- Bertolli Extra Virgin Olive Oil, to taste
- 1 bunch basil
- 1 ounce cashews
- 3/4 ounce Parmesan cheese
- Bertolli Extra Virgin Olive Oil
- To prepare fish: Rub both sides of fillets with salt and olive oil while heating saucepan.
- Sear fillets meat-side first followed by skin-side.
- Heat oven to 350° F.
- To make Red Pesto: Puree basil, cashews, Parmesan cheese and olive oil while adding small amount of water.
- Add additional olive oil as necessary, ensuring sauce is thick enough to cover fish.
- Place fish in oven tray, cover with Red Pesto and bake 5 minutes.
Total time: 20 minutes
- 2 eggs
- 4 1/2 ounces sugar
- 4 1/2 ounces Bertolli Extra Virgin Olive Oil
- 4 1/2 ounces flour
- 1/3 ounce cocoa powder
- 1/8 ounce salt
- 5 1/4 ounces pumpkin
- 1/10 ounce baking powder
- Heat oven to 350° F.
- Mix eggs with sugar thoroughly and beat until bubbles form. Slowly add in olive oil while continuing to stir mixture.
- Add flour, cocoa powder, salt, pumpkin and baking powder; using whisk, mix well.
- Pour into cake mold lined with baking paper and bake 15 minutes.
- Let cool and remove cake from mold.
Olive Oil Cubes
- Assorted herbs
- ice cube trays
- Bertolli Extra Virgin Olive Oil
- Break up herbs by hand. Add herbs to trays. Fill trays with olive oil and gently set in freezer; allow to solidify.
- When cooking, use cubes for added flavor.
Photo courtesy of Getty Images (Arugula Salad with Goat Cheese, Berries and Pecans, Olive Oil Cubes)