News Column

Healthy Recipes for Lent

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ThumbnailPhoto courtesy of Alaska Seafood Marketing InstituteTracker

MISSION, KS -- (Marketwire) -- 01/31/13 -- (Family Features) Cooking nutritious -- and delicious -- meatless meals for Lent has never been easier. These recipes start with Alaska Seafood, which is additive-free, lean, and full of healthful vitamins, minerals, nutrients and heart-healthy omega-3 fatty acids.

To find more easy, delicious, and healthy Lenten recipes, visit www.wildalaskaflavor.com.

Cod Moroccan-Style with Mango-Carrot Slaw
Prep time: 15 minutes
Cook time: 20 minutes
Servings: 4


4 Alaska Cod fillets (4 to 6 ounces each), fresh, thawed or frozen 2 tablespoons olive oil, divided 1/2 cup finely chopped shallots (2 to 3 shallots) 1/4 cup chopped cilantro 2 teaspoons fresh grated ginger 1 can (14.5 ounces) vegetable broth, divided 1 teaspoon sugar 4 cloves garlic, chopped Large pinch of saffron 1 teaspoon cinnamon 1/2 teaspoon allspice 2 cups dry couscous 1/4 cup toasted almond slicesMango Slaw: 1 mango, peeled and sliced (about 2 cups) 1/2 red bell pepper, finely sliced 1/2 cup shredded carrot 1/4 cup chopped cilantro 1 tablespoon fresh lime juice 1 teaspoon grated lime peel 2 teaspoons orange juice 1 tablespoon honey 1/2 teaspoon cinnamon




Rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-high heat. Brush both sides of cod with 1 tablespoon oil.

Place in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.

Turn cod over, cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen cod or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Remove from pan; keep warm.

In the same pan, sauté shallots in 1 tablespoon oil just until soft, about 2 minutes. Add cilantro, ginger, 1 cup vegetable broth, sugar, garlic, saffron, cinnamon and allspice; cook until thickened. Meanwhile, prepare couscous according to package directions, using remaining vegetable broth as part of the liquid.

Slaw: In large bowl, combine mango, bell pepper, carrot and cilantro.

In separate small bowl, blend lime juice and peel, orange juice, honey and cinnamon. Pour dressing over slaw; toss.

For each serving: Place about 3/4 cup couscous on a plate; top with 1/2 cup mango slaw. Top with a cod fillet. Pour 1/4 cup shallot sauce over fish; garnish with 1 tablespoon toasted almonds.

Salmon Penne with Green Beans Vinaigrette
Prep time: 10 minutes
Cook time: 15 minutes
Servings: 5 (2 cups each)


12 ounces whole wheat penne (or other pasta)1/2 pound fresh green beans, trimmed and halved Finely grated zest and juice of 1 lemon1 tablespoon fresh thyme leaves1/2 teaspoon garlic salt3 tablespoons olive oil, divided12 ounces Alaska salmon, fresh, thawed or frozen Salt and freshly ground black pepper Lemon wedges and sprigs of thyme, for garnish




Cook pasta in boiling water for about 8 minutes, or according to package instructions, until al dente. Add green beans during the last 3 to 4 minutes of cooking time.

Drain pasta and beans, reserving 3 tablespoons cooking liquid, then return pasta, beans and reserved liquid to pan. Add lemon zest, lemon juice, thyme leaves, garlic salt and 2 tablespoons olive oil.

While pasta cooks, rinse any ice glaze from frozen salmon under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-high heat.

Brush both sides of salmon with 1 tablespoon olive oil. Place in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.

Turn salmon over; cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen salmon or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.

Break into large chunks (removing skin, if any); add to pasta. Cook and stir gently over medium heat for 1 to 2 minutes. Season to taste with salt and pepper. Garnish with lemon wedges and thyme sprigs.

Warm Halibut Potato Salad
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 6


1 pound small white or red new potatoes 4 Alaska halibut fillets (4 to 6 ounces each), fresh, thawed or frozen 1 tablespoon olive oil Pepper, to taste 1 teaspoon dried dill 2 tablespoons parsley, chopped 1 cup celery, chopped 1/2 cup red bell pepper, chopped 1 cup fresh (or canned) mandarin orange segments 1 tablespoon fresh dill, chopped 1/2 teaspoon seasoning salt 1 package (5 ounces) arugulaDressing: 1/2 cup green onions, sliced 2 tablespoons olive oil 1/2 cup orange juice 2 tablespoons Dijon mustard




Boil potatoes in salted water just until tender; drain and cool slightly. Slice potatoes in 1/4-inch-thick rounds.

Meanwhile, rinse any ice glaze from frozen halibut under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-high heat.

Brush both sides of halibut with olive oil. Place in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.

Turn halibut over; season with pepper and dried dill. Cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen halibut, or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Break into large chunks (removing skin, if any).

Mix parsley, celery, red pepper, orange segments, fresh dill, and seasoning salt together in large bowl. Add potatoes to celery mixture; stir.

For dressing, sauté green onions in olive oil. Add orange juice and Dijon; whisk. While warm, pour dressing over salad. Add halibut chunks and mix gently.

To serve, portion a handful of arugula onto plates; top with halibut potato salad.

Cook's Tip: If using canned mandarins, omit orange juice and use the juice in the can.

Sole Capri
Prep time: 5 minutes
Cook time: 10 minute
Servings: 4


1 cup clam juice1/4 cup dry white wine2/3 cup slivered fresh basil2/3 cup sun-dried tomatoes in oil, sliced Salt and pepper, to taste4 Alaska sole fillets (4 to 6 ounces each), fresh, thawed, or frozen1/2 tablespoon butter Lemon wedges, if desired




Bring clam juice and wine to a boil in a large (12-inch) nonstick pan; stir in basil and tomatoes. Cook down slightly. Season with salt and pepper; remove and keep warm.

Rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel. Coat pan with nonstick cooking spray, then heat butter over medium-high heat. Add sole fillets; cook 2 to 3 minutes until browned.

Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 3 minutes. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout.

Spoon 1/3 cup of topping over fillets to serve.

Cook's Tip: Alaska pollock or cod fillets can be substituted for Alaska sole, just adjust cook time for smaller fillets, if necessary.

Black Cod Marinated with Honey
Prep time: 5 minutes
Cook time: 10 minute
Servings: 6


1 cup honey1/2 cup low-sodium soy sauce1/4 cup olive oil1/3 cup white wine vinegar6 Alaska Black Cod fillets (approximately 4 ounces each), fresh or thawed Sea salt and black pepper, to taste




Stir honey, soy sauce, olive oil and vinegar together in a glass (or non-reactive) bowl.

Place fillets in the bowl, skin side up, so that marinade covers all of the fish flesh. Cover and refrigerate for 12 to 24 hours.

Heat oven to 450 degrees F.

Remove fillets from marinade and place on a nonstick (or spray-coated/foil-lined) baking sheet. Season with salt and pepper. Roast until fillets are golden to dark brown, about 7 to 9 minutes. Cook just until fish is opaque throughout.

Healthy, Delicious Dining All Year Long

Eating seafood at least twice a week can help protect against heart disease, according to USDA 2010 Dietary Guidelines for Americans. To keep hearts healthy, the USDA recommends eating eight ounces of seafood per week, which is equivalent to two four-ounce servings. Here are ways you can add delicious, heart-healthy seafood to your diet:

•Choose seafood such as Alaska pollock, cod, halibut, sole, King and Snow crab, black cod and salmon, which offer nutritional benefits such as heart-healthy omega-3s. •Prepare seafood so it's lean and flavorful by using healthy cooking methods such as grilling, roasting or baking, and skipping calorie- and fat-laden methods such as frying, breading, or by adding rich sauces. •Add flavor using spices and fresh or dried herbs as seasonings. •Serve seafood with healthful sides, such as whole grains, roasted vegetables and crisp greens.

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