Easy Seafood Dishes For You

Seafood has a lot going for it nutritionally, which is why the running crowd should serve up these gifts of the sea more often. These recipes will help you get hooked on the most nutritious and sustainable gems from the fishmonger.

Salmon Tacos with Orange Salsa

Buttery salmon is swimming in omega-3 fats to make your taco night especially heart-healthy. The orange and red pepper infuse this lively salsa with a dose of immune-boosting vitamin C. Wild salmon is still generally considered a more sustainable catch of the day compared to farmed varieties.

Preparation:

  1. Heat oven to 300 degrees.
  2. Season 1 pound wild salmon fillets with salt and pepper and place on a parchment paper–lined baking sheet skin side down. Roast fish for 15 minutes, or until just barely cooked through in the thickest part.
  3. Gently break apart salmon into 1-inch chunks. In a bowl, stir together 1 chopped red bell pepper, 1 cubed avocado, chopped segments from 1 orange, 1/3 cup sliced basil, 2 sliced scallions, 1 finely chopped and seeded serrano or jalapeno pepper, 1/4 cup dried coconut flakes and juice of 1/2 lime.
  4. Divide salmon among warmed corn tortillas and top with orange salsa and dollops of sour cream. Makes 4 servings.

Curry Mussels

Inexpensive, ultra-sustainable, easy to cook and rich in nutritional goodies (including plenty of protein and vitamin B12), it’s a good idea to add briny mussels to your menu more often. Consider serving with brown rice to help soak up the deeply flavored broth.

Preparation:

  1. Heat 1 Tbsp butter and 1 Tbsp canola oil in a large saucepan over medium-high. Add 1 chopped shallot, 2 chopped garlic cloves and 1 Tbsp finely chopped fresh ginger; cook, stirring often, until shallot starts to soften, about 2 minutes.
  2. Add 2 teaspoons yellow curry powder, 1/4 tsp red chili flakes and 1/4 tsp black pepper. Heat, stirring constantly, 30 seconds.
  3. Add ½ cup dry white wine and 1 cup light coconut milk. Bring to a boil, then add 3 pounds mussels. Reduce heat to medium, cover and simmer for 3 minutes, shaking pan once or twice during cooking time.
  4. Squirt in lime juice and sprinkle in cilantro. Discard any unopened mussels and serve in bowls topped with curry broth. Makes 4 servings.

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