Roasted Trout with White Bean and Tomato Salad

Roasted Trout with White Bean and Tomato Salad
Prep Time
45 minutes prep time
Number of Servings
4
Ingredients
  • 2 shallots
  • 2  garlic cloves
  • Fresh rosemary
  • 2 Tbsp capers
  • 3 lemons, divided
  • 12 oz cherry tomatoes 
  • Fresh parsley
  • [q:1/2] cup extra-virgin olive oil, divided
  • 4 (7- to 10-oz) boneless, butterflied whole trout
  • Salt and pepper
  • 2 (15 oz) cans cannellini beans
Directions
  1. Prep vegetables and aromatics: Adjust oven rack to middle position, place rimmed baking sheet on rack, and heat oven to 450°. Mince shallots and garlic. Mince 4 teaspoons of the rosemary. Rinse capers and then chop. Squeeze [q:1/4] cup lemon juice from 2 lemons. Cut remaining lemon into wedges. Cut tomatoes in half. Chop [q:1/4] cup of the parsley. 
  2. Make dressing: Whisk [q:1/4] cup of the oil, the shallots, garlic, rosemary, capers, and lemon juice together in a large bowl.
  3. Season trout: Pat trout dry with paper towels and season with salt and pepper.
  4. Heat oil: Add remaining [q:1/4] cup oil to preheated baking sheet, tilting to coat evenly, and return to oven for 4 minutes.
  5. Roast trout: Carefully place trout, skin-side down, on hot baking sheet; return to oven and cook until trout flakes apart when gently prodded with a paring knife, 7 to 9 minutes.
Nutrition Info
Per serving: 1,162 Calories, 92 g Protein, 142 g Carbohydrates, 36 g Fiber, 28 g Total fat (5 g sat), 538 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, D, E, K, Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:2] Vitamin A

Mediterranean Baked Cod

Mediterranean Baked Cod
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup sweet onion (Oso Sweet or Vidalia), thinly sliced 
  • 2 garlic cloves, minced
  • 2 tsp olive oil
  • 12 large fresh basil leaves
  • 2 lb fresh cod fillet
  • 2 tsp salt
  • 2 fresh tomatoes, sliced
  • [q:1/4] cup pitted Kalamata olives, sliced
  • 1 medium lemon, divided
  • [q:1/2] tsp fresh cracked black pepper
Directions
  1. Preheat oven to 425°.
  2. In a nonstick skillet, sauté onions and garlic in oil until tender and then set aside. Coat a 13 by 9-inch baking dish with cooking spray.
  3. Arrange basil leaves in a single layer in dish, top with fish fillets, and sprinkle with salt. Top fillets with onion mixture from skillet.
  4. Arrange tomato slices and olives over fillets. Thinly slice half of lemon and place slices over top of fillets. Squeeze juice from remaining lemon half over everything. Top with black pepper.
  5. Cover baking dish and bake for 15 minutes, or until fish flakes easily with a fork.
Nutrition Info
249 Calories, 42 g Protein, 9 g Carbohydrates, 2 g Fiber, 5 g Total fat (1 g sat), 828 mg Sodium, [nutrition:5] Vitamin B6, B12, Phosphorus, [nutrition:3] Vitamin B3 (niacin), [nutrition:2] Vitamin C, Magnesium, Potassium, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), D, E, K, Zinc

Tuna-Pasta Salad

Tuna-Pasta Salad
The Perfect Side for Your Cookout
Prep Time
25 minutes
Number of Servings
Serves 8 as a side
Ingredients

Tuna Salad

  • 2 cans water-packed albacore tuna, drained
  • 2 Tbsp low-fat mayonnaise
  • 1 Tbsp fresh lemon juice
  • Salt and black pepper to taste

Pasta Salad

  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp red wine vinegar
  • 1 Tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 12 oz pasta
  • 1 cup roasted red bell peppers, drained and sliced
  • 1 cup firmly packed fresh basil leaves, cut into thin ribbons
  • [q:1/3]  cup diced red onion
  • 2 Tbsp capers, drained and chopped
  • Salad greens, for serving (optional)
Directions
  1. To make tuna salad, mix drained tuna, mayonnaise, lemon juice, and salt and pepper to taste in a bowl. Set aside.
  2. To make pasta salad, whisk together oil, vinegar, lemon juice, mustard, and honey until blended.
  3. Cook pasta according to package directions and drain. Transfer pasta to a large bowl. Toss with oil-vinegar mixture.
  4. Add bell peppers, basil, onion, and capers to pasta. Toss to combine. Carefully and gently fold tuna mixture in until incorporated.
  5. Serve over salad greens, if desired.
Nutrition Info
309 Calories, 18 g Protein, 35 g Carbohydrates, 2 g Fiber, 11 g Total fat (2 g sat), 306 mg Sodium, [nutrition:4] Vitamin B12, [nutrition:3] Vitamin B3 (niacin), C, Phosphorus, [nutrition:2] Vitamin B6, [nutrition:1] Vitamin E, K, Magnesium

Quinoa & Sesame Ginger-Crusted Salmon

Quinoa & Sesame Ginger-Crusted Salmon
Prep Time
10 minutes, plus 15 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Preheat grill to 350° F.
  2. In the Organic Quinoa Q Cup place sesame seed oil, soy sauce, ginger powder, lime juice, lime zest, and [q:1/2] cup of hot water.
  3. Stir, cover with lid, and steep for 5 minutes.
  4. Combine with cilantro, scallions, and sesame seeds.
  5.  Place [q:1/4] cup on salmon fillet, skin side down.
  6. Place on grill and cook for 8 to 10 minutes.
  7. Serve and enjoy!
Nutrition Info
305 Calories, 20 g Protein, 26 mg Cholesterol, 30 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 4 g Fiber, 12 g Total fat (2 g sat), 71 mg Sodium, [nutrition:5] Vitamin B12, Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Vitamin B3 (niacin), Vitamin D, Magnesium, [nutrition:2] Vitamin B1 (thiamine), Folate, Iron, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Calcium, Potassium

One-Sheet Asian Salmon, Snap Peas, and Potatoes

One-Sheet Asian Salmon, Snap Peas, and Potatoes
Prep Time
40 min
prep time
Number of Servings
serves 6
Ingredients
  • 1 to 3 Tbsp olive oil, divided
  • 3 large potatoes, peeled and chopped into 1-inch pieces
  • Kosher salt and black pepper
  • [q:1/4] cup low-sodium soy sauce
  • 1 garlic clove, crushed
  • [q:1/2] tsp sesame oil
  • 12 oz fresh or frozen sugar snap peas
  • 6 salmon fillets
Directions
  1. Preheat oven to 400°. Grease a large baking sheet with several teaspoons of the olive oil.
  2. In a large bowl, drizzle 1 tablespoon or more of the olive oil over the potatoes. Season with salt and pepper and toss to coat potatoes with oil. Spread potatoes over one end of prepared baking sheet and roast for 10 minutes.
  3. Meanwhile, in a small bowl, stir together soy sauce, garlic, and sesame oil and season with pepper.
  4. In the same bowl you used for the potatoes, drizzle snap peas with remaining olive oil and season with salt and [q:1/4] teaspoon pepper.
  5. Pull baking sheet from oven and place salmon fillets on pan. Pour soy sauce mixture over salmon. Add snap peas to pan as well. Bake for 15 to 20 minutes, until salmon flakes easily with a fork and potatoes are tender.
Nutrition Info
960 Calories, 86 g Protein, 24 g Carbohydrates, 4 g Fiber, 56 g Total fat (12 g sat), 722 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, E, Phosphorus, Potassium, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3] Magnesium, [nutrition:2] Vitamin K, Iron, [nutrition:1] Zinc

Italian Tuna and White Bean Salad

Italian Tuna and White Bean Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 4 cup mixed salad greens
  • 1 (15 oz) can white cannellini beans, drained and rinsed
  • 1 can solid white tuna, drained and flaked with a fork
  • [q:1/2] cup pitted Kalamata olives
  • [q:1/4] of a small red onion, thinly sliced
  • 1 small tomato, diced
  • Tuscan Vinaigrette
  • Lemon wedges
Directions
  1. In a large salad bowl, toss greens with beans, tuna, olives, onion, and tomato. Set aside.
  2. Make Tuscan Vinaigrette. Drizzle desired amount of vinaigrette over salad. Toss again.
  3. Serve immediately with a few lemon wedges.
Nutrition Info
398 Calories, 13 g Protein, 10 mg Cholesterol, 24 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 9 g Fiber, 29 g Total fat (4 g sat), 356 mg Sodium, [nut:4] Vitamin K, [nut:2] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin E, Folate, Iron, Phosphorus, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin C, Magnesium, Potassium, Zinc

Tuna Salad Sandwich with Olives

Tuna Salad Sandwich with Olives
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • 1 (5 oz) can white albacore tuna packed in water, drained
  • [q:1 1/2] Tbsp mayonnaise
  • 1 tsp Dijon mustard
  • [q:1/8] tsp ground celery seed
  • 2 Tbsp sliced pitted black olives
  • [q:2/3] cup green leaf lettuce
  • 4 slices whole-wheat bread
  • 2 slices Swiss cheese
  • 4 slices red onion
Directions
  1. Mix drained tuna, mayonnaise, mustard, and ground celery seed in a medium bowl. Gently fold in olives.
  2. Place half of the lettuce on a slice of bread. Top with half of the tuna salad. Layer 1 slice of cheese and 2 slices of onion over. Top with 1 slice of bread. Repeat process to make a second sandwich.
  3. Serve immediately, or wrap and refrigerate until ready to eat.
Nutrition Info
432 Calories, 29 g Protein, 33 g Carbohydrates, 5 g Fiber, 21 g Total fat (7 g sat), 715 mg Sodium, [nutrition:4]  Phosphorus, [nutrition:3]  Calcium, [nutrition:2]  Vitamin B1 (thiamine), [nutrition:1]  Vitamin B2 (riboflavin), B3 (niacin), B6, B12, E, Iron, Magnesium, Zinc

Hoisin-Glazed Salmon

Hoisin-Glazed Salmon
with Broccoli and Rice Noodles
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 10 oz uncooked rice noodles
  • 1 small bunch broccoli, cut into bite-size pieces (approximately [q:1 1/2] cup)
  • 1 Tbsp canola oil
  • 1 lb salmon skinned,* cut into bite-size pieces
  • 2 garlic cloves, minced
  • 2 Tbsp low-sodium soy sauce
  • [q:1/2] cup hoisin sauce
  • 2 Tbsp black or white sesame seeds
Directions
  1. Prepare noodles according to package instructions. Set aside.
  2. Steam broccoli until bright-green and nearly fork-tender, about 4 minutes. Set aside.
  3. Heat oil in a nonstick skillet set over medium heat. Gently add salmon pieces. Cook salmon, undisturbed, until undersides of pieces are brown, about 3 minutes. Flip salmon pieces. Add garlic, soy sauce, and broccoli to skillet. Cook until salmon pieces are completely cooked through, approximately 3 more minutes.
  4. Gently toss salmon and broccoli mixture with cooked noodles. Drizzle with hoisin sauce, garnish with sesame seeds, and serve.
Nutrition Info
638 Calories, 31 g Protein, 75 g Carbohydrates, 4 g Fiber, 23 g Total fat (4 g sat), 973 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B12, C, Phosphorus, [nutrition:4] Vitamin B6, K, [nutrition:2] Vitamin B1 (thiamine), E, [nutrition:1] Vitamin B2 (riboflavin), Calcium, Iron, Magnesium, Potassium, Zinc 

Halibut Over Wild Rice

Halibut Over Wild Rice
Prep Time
50 minutes prep time
Number of Servings
Serves 4
Ingredients
  • [q:1/2] cup wild rice
  • 2 cups water or low-sodium stock
  • Pinch of salt
  • Spicy Cucumber Salad
  • 1 (2 lb) halibut fillet or other white fish
  • 1 to 2 Tbsp olive oil
  • Salt and freshly ground black pepper
Directions
  1. To prepare rice: Rinse rice and combine it with water or stock and salt in a pot. Cover and bring to a boil over high heat. Reduce to a simmer and cook, covered, for 45 minutes, or until rice is chewy. 
  2. While rice is cooking, prepare cucumber salad. Set aside.
  3. Prepare a medium-high fire in a gas or charcoal grill. Spray the grill grate with nonstick spray. Rub both sides of fish with oil, season with salt and pepper to taste, and cook over medium-high heat for 5 minutes per side, covered, or until fish is opaque and flakes easily.
  4. Serve halibut over wild rice. Top with Spicy Cucumber Salad.
Nutrition Info
Without Spicy Cucumber Salad: 327 Calories, 47 g Protein, 16 g Carbohydrates, 1 g Fiber, 7 g Total fat (1 g sat), 337 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, Phosphorus, [nutrition:4] Vitamin B12, [nutrition:3] Potassium, [nutrition:2] Magnesium, [nutrition:1] Vitamin E, Zinc

Sardine Power Lunch

Sardine Power Lunch
Number of Servings
Serves 2
Ingredients
Directions
  1. If using bread, slice and lightly toast then set aside.
  2. Remove sardines from can, cut each in half vertically and then each fillet into three pieces.
  3. On a small plate, coarsely mash the avocado with a fork. Squeeze lemon juice over to prevent browning.
  4. Top each slice of toasted bread (or cracker) with mashed avocado, a few sardine sections, a squeeze of lemon juice and a dash of hot sauce.
Nutrition Info
With 1 slice whole-wheat bread per serving: 328 Calories, 19 g Protein, 38 mg Cholesterol, 25 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 10 g Fiber, 19 g Total fat (3 g sat), 235 mg Sodium, [nut:5] Vitamin B3 (niacin), [nut:3] Vitamin B6, Vitamin C, Phosphorus, [nut:2] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Iron, Zinc, [nut:1] Vitamin B1 (thiamine), Calcium, Folate, Magnesium, Potassium
Subscribe to fish