www.onieproject.org Seafood Recipes
Try to eat 8 oz of seafood each week! You can eat it all in one sitting, or break it up throughout the week! A drained can of tuna is about 3-4 oz & an average tilapia fillet is about 4-6 oz. Choose seafood for family meals Seafood is packed with heart-healthy Omega-3 fats great for all ages & can help improve nervous system development in infants & children. Serve seafood twice a week in ageappropriate portions. Look for low-mercury options such as salmon, shrimp, tilapia, tuna & catfish! Get creative when choosing seafood: Including a variety of seafood in your diet is important. Try fresh, frozen & canned options. Look for seafood that does not have salt added to it. Seafood is quick & easy to prepare Most seafood portions cook quickly. Grilling, broiling, roasting & baking are all healthy cooking methods. Shrimp should be cooked until they are a milky white color. Fish should reach 145 F & easily flake with a fork.
Serving size: 1/4 th recipe (293g) Calories 152 Total Fat 1g Saturated Fat 0g Cholesterol 49mg Sodium 94mg Total Carbohydrate 13g Dietary Fiber 3g Sugars 7g Protein 22g Calories from Fat 11 2% 0% Vitamin A 10% Vitamin C 70% Calcium Iron 8% Serves: 4 Estimated Time: 40 min Non-stick cooking spray 4 (4 oz) Cod fillets 1 yellow onion, diced 1 green bell pepper, diced 1 (8 oz) can no-salt-added tomato sauce 2 cloves garlic, minced 1 tsp chili powder 1/4 tsp pepper 1. Prepare oven to 375 F. Lightly coat a large glass baking dish with cooking spray. 2. Place fish in baking dish; top with onions & peppers. 3. In a medium bowl, whisk together tomato sauce, chili powder, garlic & pepper. 4. Pour sauce mixture over fish & vegetables. 5. Cover dish with foil & bake 30 minutes, or until fish flakes with a fork.
Serves: 6 Estimated Time: 15 min Serving size: 1 sandwich (204g) Servings Per Recipe 6 Calories 244 Total Fat 3g Saturated Fat 1g Cholesterol 18mg Sodium 493mg Total Carbohydrate 31g Dietary Fiber 5g Sugars 9g Protein 24g Calories from Fat 23 6% 10% Vitamin A 50% Vitamin C Calcium 10% Iron 2 (5 oz) cans chunk-light tuna packed in water, drained 1 green apple, finely diced 1 stalk celery, diced 1/2 cup plain non-fat Greek yogurt 2 tsp mustard 2 tsp honey 12 slices 100% whole-wheat bread 6 large lettuce leaves 1. In a large bowl, whisk together yogurt, mustard & honey. Add tuna, apples & celery. Mix well. 2. Spread tuna mix evenly on a slice of bread. Top with lettuce leaf & slice of bread. 3. Repeat to make sandwiches. To make bite-size sandwiches, cut into fourths.
Serving size: 1/4 th recipe (165g) Calories 275 Total Fat 12g Saturated Fat 3g Cholesterol 54mg Sodium 326mg Total Carbohydrate 22g Dietary Fiber 2g Sugars 10g Protein 21g Calories from Fat 105 8% 8% Vitamin A 8% Vitamin C 2% Calcium Iron 10% Serves: 4 Estimated Time: 25 min Non-stick cooking spray 1 lb boneless, skinless catfish fillets, cut into 1-inch strips 1/4 cup 1% low-fat milk 2 Tbsp mustard 2 Tbsp honey 1/2 tsp dried thyme 1 tsp garlic powder 1 tsp paprika, divided 1/4 tsp cayenne pepper 1 cup crushed multigrain saltine crackers (about 28 crackers) Lemon juice (optional) 1. Preheat oven to 450 F. Cover a large baking sheet with foil & lightly coat with cooking spray. 2. In a small bowl, wisk together milk, mustard & honey. Add catfish to mixture & stir to coat. 3. In a large, zip-close plastic bag, combine cracker crumbs, thyme, garlic powder, paprika & cayenne pepper. 4. Add coated fish to crumb mixture. Close bag & shake to cover. 5. Place fish on baking sheet & lightly coat tops with cooking spray. Bake 10 minutes or until crispy & golden brown.
Serves: 6 Estimated Time: 20 min Serving size: 1/6 th (219g) Servings Per Recipe 6 Calories 210 Total Fat 4.5g Saturated Fat 0g Cholesterol 95mg Sodium 490mg Total Carbohydrate 30g Dietary Fiber 3g Sugars 3g Protein 14g Calories from Fat 40 8% 2% 30% 10% Vitamin A Vitamin C 70% Calcium 8% Iron 8% 2 cups instant brown rice 2 cloves garlic, minced 1 tsp paprika 1 medium zucchini, cut into half moons 1 Tbsp chili paste 1 (8 oz) bag sugar snap peas, ends 1 lemon, juiced, divided trimmed 1 lb frozen peeled & deveined shrimp 1 Tbsp olive oil 1. Prepare rice according to package directions. Fluff with a fork & set aside. 2. In a large bowl, add paprika, chili paste & half the lemon juice. Stir to combine. Add shrimp & mix well. 3. In a large skillet, heat oil over medium-high. Add garlic, zucchini & sugar snap peas. Sauté 5-7 minutes or until crisp-tender. 4. Add shrimp & marinade to skillet. Cook 4-6 minutes or until pink. Add remaining lemon juice. Toss to combine. 5. Serve shrimp & vegetables over rice.
Serving size: 1 sandwich (339g) Calories 420 Total Fat 12g Saturated Fat 1.5g Cholesterol 75mg Sodium 380mg Total Carbohydrate 38g Dietary Fiber 5g Sugars11g Protein 41g Calories from Fat 110 6% 25% Vitamin A 8% Vitamin C 30% Calcium Iron 10% 2 Tbsp olive oil mayonnaise 2 Tbsp plain non-fat Greek yogurt 2 tsp white vinegar 1/4 tsp crushed red pepper flakes 1 (8 oz) can crushed pineapple in juice, drained 2 cups coleslaw veggie mix Serves: 6 Estimated Time: 25 min 1/4 cup cornmeal 1/4 tsp Cajun seasoning 4 (6 oz) tilapia filets 2 Tbsp canola oil 8 slices 100% whole-wheat bread, toasted 1. In a medium bowl, mix mayonnaise, yogurt, vinegar & pepper flakes. Stir in pineapple & coleslaw mix. Set aside. 2. In a shallow dish, combine cornmeal & Cajun seasoning. Coat fish with cornmeal mix completely. 3. In a large skillet, heat oil over medium. Add fish & cook 3 minutes per side or until golden brown & flakes easily with a fork. 4. Spread slaw on both pieces of toast, top with fish & stack to make sandwiches.
Serves: 4 Estimated Time: 30 min Non-stick cooking spray 4 (6 oz) tilapia filets 1 tsp garlic powder 1/4 tsp pepper 2 cups instant white rice 1/4 cup chopped fresh cilantro Serving size: 1/4 th recipe (336g) Calories 400 Total Fat 2.5g Saturated Fat 1g Cholesterol 75mg Sodium 95mg Total Carbohydrate 57g Dietary Fiber 1g Sugars 9g Protein 37g Calories from Fat 20 1 (8 oz) can crushed pineapple in juice, drained 1 tomato, diced 2 tsp chili paste 1 Tbsp lime juice 25% Vitamin A 8% Vitamin C 25% Calcium Iron 1. Preheat oven to 375 F. Line a baking sheet with aluminum foil & coat with cooking spray. 2. Season tilapia with garlic & pepper. Place on baking sheet & bake 12-15 minutes or until fish flakes easily with a fork. 3. Meanwhile, prepare rice according to package directions. Fluff with fork, add cilantro & set aside. 4. In a small bowl, mix pineapple, tomato, chili paste & lime juice. 5. To serve, plate fish over rice & evenly top with sweet & spicy sauce.
Serving size: 1 taco (235g) Calories 317 Total Fat 10g Saturated Fat 2g Cholesterol 57mg Sodium 74mg Total Carbohydrate 33g Dietary Fiber 4g Sugars 9g Protein 27g Calories from Fat 88 10% 10% Vitamin A 6% Vitamin C Calcium Iron 10% Serves: 4 Estimated Time: 25 min Taco 2 Tbsp lime juice 2 Tbsp olive oil, divided 1 1/2 Tbsp honey 1 tsp pepper, divided 1/4 tsp garlic powder 4 (4 oz) tilapia fillets 1/2 cup whole wheat flour 4 corn tortillas Pico De Gallo 1 medium tomato, chopped 1 small red onion, finely diced 1 medium jalapeño, seeded & chopped 1 tsp dried cilantro 1/2 tsp garlic powder 1/2 tsp pepper 2 Tbsp lime juice 1. To make Pico de Gallo, mix all ingredients in a bowl. Cover & refrigerate. 2. In a small bowl, mix lime juice, 1 Tbsp oil, honey, 1/2 tsp pepper & garlic powder. Place fish in mixture and coat to marinade. 3. When ready to cook, mix flour & remaining pepper on a plate. Remove fish from marinade & lightly coat with flour on both sides. 4. In a medium skillet, heat remaining oil over medium-high. Add fish & cook 3-4 minutes per side, or until fish flakes with a fork. 5. Place fish in tortillas & top with Pico De Gallo & lime juice. Tilapia is a mild-flavored fish that is both low in fat & high in protein!
Serves: 8 Estimated Time: 25 min Calories 309 Total Fat 16g Saturated Fat 3g Cholesterol 53mg Sodium 213mg Total Carbohydrate 22g Dietary Fiber 3g Sugars 7g Protein 21g Calories from Fat 144 25% 8% 8% Vitamin A 8% Vitamin C 25% Calcium 8% Iron 8% 2 cups chopped frozen okra 1 3/4 cups frozen corn 1 medium onion, diced 2 Tbsp olive oil, divided 2 tsp creole seasoning, divided Non-stick cooking spray 4 (4 oz) catfish fillets 1. Preheat over to 450 F. 2. In a large bowl mix okra, corn, onion, 1 Tbsp oil & 1 tsp creole seasoning. Lightly coat a large glass baking dish with cooking spray. Spread vegetables evenly in dish & roast 20-25 minutes, or until tender & lightly browned, stirring twice. 3. Meanwhile, sprinkle remaining creole seasoning on both sides of fish. 4. In a large skillet, heat remaining oil over medium. Add fish & cook 4 minutes per side or until fish flakes with a fork. 5. Serve fish over roasted vegetables.
Serving size: 1/4 th (248g) Calories 200 Total Fat 8g Saturated Fat 1.5g Cholesterol 60mg Sodium 570mg Total Carbohydrate 14g Dietary Fiber 3g Sugars 8g Protein 20g Calories from Fat 70 10% 8% 25% Vitamin A 50% Vitamin C 180% Calcium Iron 6% Serves: 4 Estimated Time: 15 min 1/4 cup fat-free honey mustard 1/4 cup plain non-fat Greek yogurt 2 (6 oz) cans pink salmon in water, drained 2 red bell peppers, diced 2 stalks celery, diced 1 small red onion, finely diced 1. In a large bowl, whisk together honey mustard & yogurt. 2. Add remaining ingredients & mix well. 3. Serve on whole wheat crackers or with celery sticks.
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