All throughout January we’re bringing you 30 Days, 30 Ways to Good Health, a series of easy strategies for overall wellness (and because we love food, it’s focuses on the foods and cooking techniques to add into your life instead of what to take away.) Read on for our latest eat well strategy: savor more seafood.
Seafood is a wonderful source of protein and healthy fats. In particular, seafood is one of the best natural sources of omega-3 fatty acids, which are known to protect against heart disease. Where possible, choose sustainably-raised fish, and don’t shy away from small oily fish like sardines and anchovies. Get inspired with some of our favorite fish recipes below.
|Salmon Tacos with Mango Avocado Salsa
Try to purchase wild salmon rather than farmed—not only is it a more sustainable option, but it’s more nutritious and flavorful, too.
|Baked Cod with Leeks, Morels and Bacon
Here, elegantly ridged morels partner with smoky bacon and caramelized leeks to create a sophisticated baked fish dish. A touch of Champagne vinegar adds punch, and a few snips of fresh chives lend color.
|Shrimp in Tomato-Olive-Caper Sauce
Polenta makes a hearty gluten-free base for this rustic Italian meal. Get the polenta started first, and then simmer the shrimp while it cooks. If you can find San Marzano canned tomatoes, they will add a bold flavor and supple texture to the dish.
|Olive Oil-Poached Tuna Tomato-Fennel Salad
Poaching in a shallow bath of olive oil and herbs results in tender, flavorful tuna that can be enjoyed warm or at room temperature. Serving it alongside a salad of fennel, tomatoes and beets adds vibrant color and fresh flavor to the dish.
|Fish with Lemon and Caper Sauce
Piccata is a traditional Milanese preparation in which a pan sauce of butter, lemon juice and capers is spooned over thin slices of sautéed veal. But that same trio of ingredients is also used in southern Italy as the basis of a sauce for white fish, especially those with a delicate texture.
|Halibut in Parchment with Basil Oil
Baking fish in parchment paper, a quick cooking method, gently preserves the fishs tenderness while capturing its flavor. The fish may be placed on a bed of herbs or vegetables, or topped with a sauce, flavored oil or butter. Cooking fish inside a packet intensifies its taste and envelops the fish with a cloud of fragrance that is released when the parchment is cut for serving.
|Crispy-Skinned Fillet of Atlantic Salmon
The key to achieving crispy-skinned fish lies in the preparation and drying of the skin prior to cooking it. To do this, make sure that your fishmonger removes all of the scales from the skin and then carefully follow Chef Thomas Keller’s instructions for removing the moisture from skin without damaging the fish’s delicate flesh.
|Alaskan Halibut Cioppino
A unique twist on the traditional recipe, with chunks of halibut and butternut squash mingling in a fennel-scented broth with clams, mussels and shrimp.
|Grilled Salmon and Red Onions with Nectarine Salsa
This dish shows off two favorite summer ingredients—nectarines and Alaskan salmon. It’s so simple to make, and using high-quality ingredients means little embellishment is needed. If you’d like a little something extra, serve with tortillas, rice or quinoa.
|Pan-Seared Scallops with Sauteed Oranges
This colorful winter dish showcases two types of oranges: the standard navel orange and the crimson blood orange, which make a refreshing counterpoint to seared sea scallops. Originally from Sicily, blood oranges have a distinctive red flesh and juice and a flavor reminiscent of berries.
|Crab and Jalapeno Burgers with Grilled Mango Salsa
These tropical-inspired burgers use crab as a lean protein base. Crab is bursting in vitamin B-12, which helps form healthy blood cells. Bright mango and red onion provide a big dose of vitamins A and C. The salsa imparts a smoky flavor to the patties, thanks to a quick stint on a grill pan before dicing and mixing.
|Grilled Halibut with Potato-Fennel Puree
Bulb fennel, also known as Florentine fennel or sweet anise, comes into season in early summer and is available well into the autumn months. Pureed with potatoes, it makes a light alternative to traditional mashed potatoes. The puree can be prepared up to 30 minutes before serving, covered and reheated.
|Lemon-Garlic Shrimp Skewers
Cooked on a Himalayan salt plate over an outdoor grill, shrimp emerge perfectly seasoned with a subtle hint of salt. Be sure to remove the skewers immediately after the shrimp are done; otherwise, they may become too salty.
|Ginger-Soy Red Snapper en Papillote
An Asian-inspired marinade amps up the flavor of red snapper, which is cooked in a parchment-paper packet along with carrots and napa cabbage. For a complete meal, serve over steamed rice.
|Clams with White Beans, Fennel and Broccoli Rabe
Tender, sweet Manila clams take only minutes to cook. Here, they’re augmented by fresh fennel, saffron and red pepper flakes for a sophisticated dish. Serve with crusty bread brushed with olive oil and sprinkled with black pepper.