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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


For the Seasoning

For the Sauce

For the tacos


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

To serve

Lemon-Caper Fish and Veggies en Papillote

Yields: 4 servings



  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,, Facebook: Tara Rochford Nutrition and Instagram: @TaraRochford.