Miso-Glazed Black Cod

Set an oven rack about 6” from the heat source and preheat the oven’s broiler. Line a baking sheet with aluminum foil.

Whisk miso, water, mirin, vinegar, and brown sugar together in a small skillet over medium heat until mixture simmers and thickens slightly, 1 to 3 minutes. Remove from the heat and let cool completely, 3 to 5 minutes.

Place cod fillets on the prepared baking sheet. Brush fillets with cooled miso mixture. Marinate at room temperature for 15 to 20 minutes.

Broil in the preheated oven for 5 minutes. Turn the baking sheet 180° and continue broiling until fish flakes easily with a fork, about 5 minutes. Remove pin bones before serving.

Nutrition per serving; 450 calories; 27g total fat (6g saturated); 890mg sodium; 23g carbohydrates; 0g dietary fiber; 17g sugar (7g added); 25g protein

Pepita Crusted Barramundi

Pat barramundi fillets dry with paper towels.  Season with salt and pepper.  Whisk egg whites until frothy.  Dip and coat fillets in egg whites.  Coat and press pumpkin seeds to fillets on both sides.  Heat oil over medium heat.  Once hot, add fish and cook for 2 minutes.  Flip and cook another 2 minutes.  Repeat if needed until fillet is opaque and flakes easily.  Plate and enjoy. 

Nutrition per serving; 380 calories; 25g total fat (3g saturated); 400mg sodium; 3g carbohydrates; 1g dietary fiber; 0g sugar; 42g protein

Poached Salmon with Orange-Pistachio Relish

In a dry sauté pan over medium heat, toast the pistachios.  Working quickly, roughly chop the pistachios.  While the nuts are still hot, stir them into the olive oil, garlic, and orange zest and season with salt.

Season fish with salt and let rest for 20 minutes.  In a sauce pan, combine 2 cups water, wine, vinegar, shallot, carrot, peppercorns and bay leaf.  Simmer over low heat for 5 minutes.  Season the broth with salt and bring it to 170 degrees.  Add the fish skin side down and cook until it flakes under gentle pressure, 4-6 minutes per 1/2 inch thickness.  Remove the fish from the liquid and pat dry.  Remove the skin and discard.  Serve with Orange-Pistachio Relish.

Nutrition per serving: 480 calories; 32g total fat (4.5g saturated); 370mg sodium; 10g carbohydrates; 4g dietary fiber; 2g sugar (0g added sugar); 40g protein

Brown Butter, Leek, and Meyer Lemon Steamed Mussels

  1. Prepare and clean the mussels. Start by discarding any that are broken or that are open and don’t close when tapped on the counter. Rinse mussels under cold running water, scrubbing with a firm brush or scrubber to clean well. Remove any wispy/stringy beards from the mussels by gripping them with a kitchen towel and pulling firmly.
  2. In a large pot or braising pan, add butter over medium heat. Melt butter and continue to cook, stirring frequently as butter begins to get brown bits on the bottom. Continue to cook, stirring until butter becomes a golden brown color and smells nutty, about 2-3 minutes.
  3. Add leeks to the pan, stirring to coat in butter. Continue to cook, stirring occasionally, until leeks are softened, about 5 minutes. Add garlic and cook for another 1 minute until fragrant.
  4. Add lemon zest and juice from 2 of the Meyer lemons. Pour in stock and adjust heat until simmering gently. Add cleaned mussels to the pan, stirring to distribute evenly, then cover with a lid. Allow mussels to steam in covered pan, intermittently shaking, for about 5-7 minutes, until mussels are opened up. Discard any mussels that remain closed.
  5. Using a slotted spoon, divide mussels evenly into bowls. Season broth in pan with salt and freshly ground black pepper, to taste. Pour broth over the top of the mussels. Sprinkle with a small handful of chopped fennel fronds. Quarter remaining Meyer lemon. Serve each bowl with toasted bread and a lemon wedge. 

Recipe courtesy of Wright Family Table

Pan-Seared Cod with Pineapple Salsa

In a medium frying pan over medium-high heat, add oil to pan and swirl to coat.

Meanwhile, pat cod dry with paper towels and lightly season with salt and pepper.

When oil shimmers, add cod to pan. Pan-fry on first side until golden, about 3 minutes. Carefully flip fillets and continue to cook until internal temperature of fish reaches 145° (about 3 more minutes depending on thickness). Serve fish over salsa. Garnish with lime zest and a squeeze of fresh lime juice.

Pan-seared cod with pineapple salsa can be enjoyed as tacos with corn tortillas and avocado, served over a salad, or enjoyed with a side of rice and vegetables.

Nutrition per serving (not including salt):  230 calories; 8g total fat (1g saturated); 290mg sodium; 9g carbohydrates; 0g dietary fiber; 4g sugar (0g added sugar); 30g protein

Tea-Smoked Salmon Bites

To make the brine, line a cutting board with plastic wrap on a cutting board. Place salmon on plastic wrap. Sprinkle with half of sugar and salt, turn over and sprinkle with remaining sugar and salt. Wrap tightly in plastic, removing air. Place on a plate. Refrigerate for 2 hours. Remove salmon from refrigerator, discard plastic, and pat salmon dry with paper towels.

To smoke, line a large, heavy Dutch oven with 2-foot-long sheet of heavy duty aluminum foil. Pour sugar, rice, and tea leaves in the bottom. Turn heat on high and wait until wisps of smoke appear. Place a rack over mixture. Add salmon, skin side down, cover with lid. Wrap extra foil up and around lid to seal closed. Turn heat down to low and cook salmon for 10-12 minutes.

Open foil, remove lid, and transfer salmon to a cutting board. Flake fish with a paring knife or fork.

To assemble, add slices of brie to crackers, add flakes of salmon, garnish with dill.

Salmon Chowder

In a heavy large pot over medium-high heat, add pancetta, leeks, celery, and thyme and cook until vegetables are tender, about 5 minutes. Add potatoes and clam juice and bring mixture to a boil. Reduce heat to low, partially cover, and simmer until potatoes are almost tender, about 10 minutes.  

Add half and half and cream and cook just until heated through, about 5 minutes. 

In a small bowl, combine butter and flour to make a paste. Add paste in spoonfuls to soup, stirring until dissolved and mixture reaches desired thickness. Add salmon and simmer until fish is cooked through, about 5 minutes.

Add dill and season with salt and pepper. Ladle chowder into soup bowls or serving bowls and serve with oyster water crackers and dill sprigs for garnish. 

Orange Maple Glazed Trout

In a small saucepan over medium-low heat, add balsamic vinegar, maple syrup, and orange slices. Cook until glaze thickens, about 5 minutes.

Pat trout dry with a paper towel. Season fillet with salt and set aside.

In a medium frying pan over medium-high heat, add 1 tablespoon oil to pan and swirl to coat. When oil shimmers, add trout to pan skin side down. As trout cooks, use a pastry brush to spread glaze over fish. Cook for 2 minutes, then flip trout and continue to cook, brushing skin side with glaze. Continue to cook until internal temperature of fish reaches 145°. Remove from pan and top with orange slice for garnish.

Nutrition per serving:  320 calories; 21g total fat (3g saturated); 60mg sodium; 8g carbohydrates; 0g dietary fiber; 7g sugar (3g added sugar); 23g protein

Blackened Rockfish

In a small bowl or ramekin, add all spices and stir until well combined. Set aside.

Pat each rockfish fillet dry with a paper towel. Cover each side with 1/2 tsp of seasoning.

In a medium frying pan over medium-high heat, add 2 tablespoons avocado oil and swirl to coat bottom of pan. When oil shimmers, add fillets to pan and cook for 2 minutes. Turn over and continue to cook until fish reaches a temperature of 145°. Remove from pan and continue cooking other fish, adding more oil to pan as needed.

Blackened rockfish can be used in tacos, added to a salad, or enjoyed with a side of rice and vegetables.

Nutrition per serving:  180 calories; 11g total fat (1.5g saturated); 470mg sodium; 1g carbohydrates; 1g dietary fiber; 0g sugar (0g added sugar); 18g protein

Shrimp Boil in Foil Packet

Preheat grill to 400°.  Tear 6 large heavy duty aluminum foil sheets. Set aside.

Add 8 cups of water to a large pot and set over high heat and bring to a boil. Add potatoes and corn, reduce heat to low and simmer for 10 minutes. Drain.

In a small mixing bowl combine butter, black pepper, and Old Bay seasoning.

In a large mixing bowl combine shrimp, sausages, onion, garlic, potatoes, and corn.

Divide shrimp mixture ingredients between the six aluminum foil sheets. Drizzle with butter mixture. Wrap foils tightly around ingredients and seal by folding at top and sides.

Place packets directly on grill and cook for 15 minutes, flipping once halfway through cooking. Remove from grill.

Carefully open up packets, garnish with lemon and parsley; serve and enjoy.

Adapted from seafoodnutrition.org

Nutrition Information:

Serving size: 1 packet: 310 Calories; 11g Total Fat (6g Saturated); 580mg Sodium; 27g Carbohydrates; 2g Dietary Fiber; 5g Sugar (0g Added Sugar); 23g Protein