October 13, 2016

Celebrating National Seafood Month

I've always been particularly fond of seafood, even from my earliest days. Large bay scallops lightly fried and then tossed in a creamy Alfredo sauce, was an absolute favorite of mine as a small child. I loved shrimp, battered and deep fried, cold served with cocktail sauce, and stir-fried. I loved tuna salad sandwiches with a little mayo, salt and pepper, chopped celery and pickles. Tuna casserole with egg noodles. White fish like pollock, cod, and halibut, lightly battered and fried, of course, and I was always the first one in my family to suggest fish and chips for Friday night take-out! One of the most significant highlights of my life was when my family and I went on a road trip to PEI and I tried lobster for the first time at an all-you-can-eat lobster buffet. Needless to say, I am really into seafood.

When I moved to the West Coast back in 2007, I felt like all my culinary dreams had come true. The Pacific Northwest style of cooking was (and still is) so inspiring to me, and completely agrees with my palate. Farm-to-table, forest-to-table, and sea-to-table is how I can most eloquently sum it up. Most foods are served fresh and local. Our forests are home to some of the most delicious chanterelles I have ever tasted. Our hillsides and ditches are covered with blackberry brambles that produce an abundance of sweet ripe fruit in the early summer months. We have herbs and greens, fresh local produce, cheese, beer, wine, and some of the most delicious seafood I have ever tasted - Penn Cove mussels, Dungeness crab, Chinook salmon, Alaskan halibut, clams, and oysters. With the abundance and variety of seafood available, I've been fortunate enough over the past few years, to have been able to experiment with the many different preparation methods (grilling, frying, sautéing), which has made me fall in love with seafood even more.

Speaking of seafood. Did you guys know that October is National seafood month? To celebrate, I thought that I would share some of my favorite seafood recipes that will hopefully inspire you to incorporate more seafood into your meals because it's such an important part of a healthy diet. Seafood is a nutrient-dense source of protein, low in calories and saturated fat, and rich in key vitamins and nutrients including omega-3 fatty acids, EPA and DHA. The 2015-2020 Dietary Guidelines for Americans recommends eating a variety of protein foods, including at least 2 servings of seafood per week, as part of a healthy eating pattern, and is especially important for pregnant women. This can be anything from grilled or barbecued salmon to tuna salad sandwiches, grilled shrimp, fried Pollock, or clams.

Along with the recipes that I am sharing today, I encourage you to check out the Dish on Fish site for more delicious seafood recipes. Dish on Fish is an initiative geared towards educating consumers about the importance of eating seafood at least 2-3 times per week. The blog is written by Registered Dietitians and provides information about seafood including tips on preparing, meal plans, and nutrition-related information.

Favorite Seafood Recipes from Around the Web
Gouda Grits with Smokey Brown Butter Shrimp - How Sweet It Is
Garlic Basil Barramundi Skillet with Tomato Butter Sauce - Pinch of Yum
Cornmeal Crusted Fish Tacos with Lime Crema - Brooklyn Supper
Steamed Clams - Foodie Crush
Baked Pollock - Jamie Oliver

*This post was created in partnership with the National Fisheries Institute. Thank you for supporting the brands that keep the Flourishing Foodie delicious. All thoughts and opinions expressed here are my own.

recipe adapted from Pacific Rim Chowder - Red Fish Blue Fish
serves 8 - 10
prep time: 60 minutes
cooking time: 40 minutes

fish confit
2 lb halibut, cut into 4 pieces
1/4 cup olive oil
1/4 cup honey
4 cloves garlic, minced
1 tsp minced ginger
juice from 1 lemon
1/4 cup fennel fronds or chervil leaves, chopped
1 tsp salt
1 tsp black pepper
2 cups canola oil

2 tbsp olive or canola oil
6 cloves garlic, minced
1/2 large (1 1/2 cups) sweet onion, diced
1 1/2 cups chopped carrots
1 1/2 cups chopped celery
1 1/2 cups parboiled potatoes, chopped
1 - 15 oz can corn + liquid
1 tsp ground cumin
2 tsp salt
1 tsp pepper
8 tbsp sweet chili sauce
3 cans coconut milk
1 - 28 oz can of crushed tomatoes
2 tbsp hot sauce
2 tbsp Worchestershire sauce

green onions

To make the fish confit, place the fish in a shallow dish. Combine the olive oil, honey, garlic, ginger, lemon juice, fennel chervil, salt, and pepper in a small bowl. Pour the marinade over the fish. Cover and place in the fridge for an hour.

Place two cups or more of canola oil in a large pot, just enough to cover the fish. Heat the oil on low heat for ten minutes. The oil should be warm, but not pop when you place the fish in.

Remove the fish from the marinade and place into the warm oil. Let it cook for 20 minutes or so, until it's cooked all the way through. You do not want to simmer the fish. If the oil start to pop and fry, reduce the heat. Once cooked, drain and set to the side.

In a large pot, fry the garlic, onions, carrots, celery, potatoes, corn (save the liquid), cumin, salt, and pepper in oil until soft. Add the rest of the ingredients including the corn liquid and bring to a simmer. Simmer for 15 minutes.

Take the fish and shred into small pieces. Add the fish to the chowder. Serve with suggested garnishes.

Can be kept in the fridge for a week, or the freezer for 3 months.

serves 4
prep time: 25 minutes
cooking time: 40 minutes

3 cups fresh basil leaves
1/4 cup almonds, chopped
1/2 cup olive oil
1/2 cup grated Parmesan cheese
1 lemon
1 tsp salt

2 cobs corn, soaked for 30 minutes in their husks
1 tbsp butter
1/2 small onion, diced
2 cups mushrooms, sliced
6 oz smoked salmon, chopped
4 servings fettuccine
salt and pepper to taste
Parmesan cheese, grated

To make the pesto, place the basil and almonds in a food processor and pulse until they've become a paste. Drizzle in the olive oil and pulse for a minute or so until the mixture becomes cohesive. Add the Parmesan cheese, juice from half a lemon (save the other half for the pasta) and salt, and pulse until combined. Set to the side.

Preheat the grill to 450ºF. Place the corn in their husks on the grill and cook for 20 - 25 minutes, rotating half way. To check for doneness, pierce the corn with a fork. If the corn is tender and the kernels are nice and juicy, they are done. Remove from the grill and let cool. Once cool, remove the husks, and then remove the kernels from the cob with a sharp knife.

Bring a large pot of water to boil. Once boiling, add the pasta and cook until al dente.

While the water is boiling, heat 1 tbsp butter in a large frying pan on medium heat. Fry the onions and mushrooms until caramelized. Add the smoked salmon and corn, and cook until just warm.

Drain the pasta and toss in a large bowl with the pesto. Add the salmon mixture and toss. Drizzle with the juice from half a lemon. Season with salt and pepper and a generous serving of Parmesan cheese. Serve warm.

Can be stored in an airtight container in the refrigerator for a few days.

serves 2
prep time: 30 minutes
cooking time: 30 minutes 

3 tbsp soy sauce
1 tbsp rice wine vinegar or mirin
1 tbsp lemon juice
2 tbsp maple syrup
1 clove garlic, minced
1 tsp Korean Gochujang sauce
 or hot sauce

8 oz salmon
1 tbsp canola oil
1 cup dry brown or white rice
1/2 cup water
10 broccoli rabe stalks
pinch salt
1 tsp soy sauce
1 tsp sesame seeds
1/2 tsp olive oil
1/2 red pepper, sliced thinly
1 carrot julienned
2 green onions, sliced
1 avocado, sliced
10 broccoli rabe stalks
1/2 cup water
pinch salt
1 tsp soy sauce
1 tsp sesame seeds
1/2 tsp olive oil

In a medium size bowl, combine the soy sauce, rice wine vinegar, lemon juice, maple syrup, and Gochujang sauce.

Cut the salmon into 1-inch slices. Place into the bowl with the marinade and toss. Cover and refrigerate for 1 hour. 

While the salmon is marinating, cook the rice as per package instructions. 

Heat 1 tbsp of canola oil (or a light tasting oil) in a frying pan set to medium heat. Remove the salmon pieces from the marinade, and place into the frying pan. Cook 2 - 3 minutes on each side. Discard the marinade. 

While the salmon is cooking, place the broccoli rabe, 1/2 cup of water, and salt in a frying pan. Cover and simmer on med-high. Once the water has evaporated, the broccoli rabe should be tender enough to pierce with a fork. If not, add a bit more water and continue to steam until done. Once done, toss with soy sauce, olive oil, and sesame seeds. Remove from frying pan and set to the side. 

In the same frying pan, heat the red pepper and carrots until just warm. 

To assemble the bibimbap, take two large dinner bowls, and layer the bottom with rice. Arrange the salmon, broccoli rabe, red peppers, carrots, green onions, and avocado on top. Serve with Korean Gochujang sauce on the side. 

This is a sponsored conversation written by me on behalf of National Fisheries Institute. The opinions and text are my own.

No comments:

Post a Comment