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Simple ways to add in nutritious SEAFOOD to your meals

Tara Rochford, RDN, food blogger and cookbook author joined us today to talk about adding seafood to our weekly meals, how we can make it delicious and nutritious!

Fish Tacos

Recently the new Dietary Guidelines for Americans were released and they shared some exciting updates, including nutrition recommendations for children under 2 and pregnant and lactating women. Seafood is highlighted as a food to help boost nutrients that are great for our little one’s developing brains.

Some delicious ways to add it in during the week are these Fish Tacos and Lemon Caper Fish and Veggies en Papillote.

Fish Tacos

Yields: About 5 servings

Ingredients:

For the Seasoning

  • 2 tablespoons smoked paprika
  • 1 teaspoon cumin
  • 1 teaspoon freeze dried chives
  • ¼ teaspoon cayenne
  • ¼ teaspoon black pepper
  • ½ teaspoon salt

For the Sauce

  • ½ cup Greek yogurt
  • ½ cup mayonnaise
  • 1 lime, juiced
  • ½ teaspoon cumin
  • ½ teaspoon coriander
  • ½ teaspoon dried dill
  • ½ teaspoon oregano
  • ¼ teaspoon cayenne
  • Pinch salt, to taste
  • 1 jalapeno, seeded and diced

For the tacos

  • 1 lb white fish (like cod)
  • Olive oil cooking spray
  • Corn tortillas
  • Shredded cabbage
  • Diced tomato

Instructions:

For the seasoning and fish

  1. Mix all ingredients together, rub on fish.
  2. Preheat skillet to medium-high heat and spray liberally with nonstick spray.
  3. Pan fry the fish in the skillet until flaky and crisp on the outside (internal temperature should be 145 degrees Fahrenheit.)

For the sauce

  • Whisk the Greek yogurt and mayonnaise together. Add juice of ½ lime until the consistency of a creamy dressing. Add the spices and mix thoroughly. Stir ini the jalapeno. Cover and refrigerate for at least 1 hour.

To serve

  • Serve each taco in a corn tortilla with shredded cabbage, diced tomatoes, and top with the sauce.

Lemon-Caper Fish and Veggies en Papillote

Yields: 4 servings

Ingredients:

  • 1 lb green beans
  • 4 (6-ounce) white fish fillets about ½ inch thick
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • 4 teaspoons unsalted butter
  • 4 teaspoons capers
  • 1 cup chopped fresh parsley
  • 2 lemons thinly sliced

Instructions:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Prepare four large pieces of parchment paper that are each large enough to fold over your fish fillet, with a couple of inches of a border.
  3. To assemble one packet, place one-quarter of the green beans in a single layer on the lower half of each piece of parchment paper. Place each fish fillet on top of each layer of green beans. Season each with ⅛ teaspoon of salt, pepper and garlic powder. Top the fish with a pat of butter (about 1 teaspoon), 1 teaspoon of capers, ¼ cup of parsley and 3-4 lemon slices.
  4. Fold the parchment paper over the fish and fold down the edges, sealing the fish and veggies in a packet. Place on a sheet pan. Repeat with the remaining ingredients to create four packets.
  5. Bake for 13-15 minutes, until the fish is cooked through and flakes with a fork. Cooking time varies with the thickness of the fish.
  6. Remove from the oven and let sit for a couple of minutes, or until cool to the touch.
  7. Carefully open the parchment packets and allow the steam to escape.

For more information visit, TaraRochfordNutrition.com, Facebook: Tara Rochford Nutrition and Instagram: @TaraRochford.

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