Frozen Food Month shines on fish, seafood

Spring is coming (really), and that means it’s time to “spring” into good taste and good health with National Nutrition Month and The Grand Valley Health Fair March 12–13 at Central High School.

Come by my health fair booth to taste some new ideas.

It’s also National Frozen Food Month, meaning good buys on healthy frozen foods, plus other good buys on grapes, strawberries, asparagus, artichokes, citrus, cabbage and seafood.

There’s delicious fresh and flash frozen (right on the boat) seafood in supermarkets.

Seafood’s nutrient-dense benefits make it a high quality protein, low in saturated fat, high in omega 3s, low calorie and, with its quick-cooking properties, a healthy “fast food.”

Burmeister Grilled Seafood

Baste salmon or other fish fillets/steaks mixture of a little oil and lemon juice. Lightly sprinkle with Paul Prudhomme’s Seafood Magic Seasoning.

Here’s my husband Fred’s seafood sauce: Mix catsup with creamy horseradish to taste.

Here are some more seafood recipes from and thanks to Laura Fleming in Alaska.

Alaska Fish Fajitas

Prepare extra fish to use in this recipe.

2 cups cooked Alaska salmon, halibut, cod, rockfish, pollock and sole

2 tablespoons olive oil (I use less)

2 large yellow onions (thinly sliced lengthwise)

2 sweet bell peppers, any color, cut in half, thinly slice

2 cloves garlic, chopped

1/4 teaspoon red pepper chili flakes, or to taste

6 flour tortillas

Condiments as desired: plain yogurt, low fat sour cream, guacamole, salsa, cheddar cheese, chopped tomatoes

Lime wedges

Saute onions, peppers and garlic to tender-crisp in oil over med/high heat

Sprinkle vegetable mixture with red pepper flakes/black pepper. Gently separate fish with fork; add to vegetables, stirring well to combine.

Serve on warmed tortillas with a selection of your favorite sides and a wedge of lime.

Adobo Cream Sauce

Good with Alaska pollock, cod, halibut, scallops and crab, you name it. Makes 2 cups.

1 8-ounce package light cream cheese, softened

1/4 cup mayonnaise

1 6-ounce can vegetable juice (tomato or spicy)

1/4 cup coarsely chopped onion

2 tablespoons canned chipotle chiles in adobo sauce

1/2 to 1 tablespoon creamy horseradish

1/2 teaspoon celery salt

Combine the cream cheese, mayonnaise, vegetable juice, onion, chiles and sauce, horseradish and celery salt in a blender or bowl of a food processor. Blend or pulse until almost smooth; cover and refrigerate until ready to serve.

Dixie note: Use fat free mayo; chipotle chiles in adobo sauce & horseradish adds plenty of flavor.

Baked Alaska Fish Sticks

From “Heart Healthy: Alaska Dietitians’ Recipes”

1 lb. boneless, skinless Alaska cod or Alaska rockfish fillets

1 large egg white

1/4 cup nonfat milk

1 cup dry bread crumbs

1 teaspoon black pepper,

1 teaspoon dried parsley

1/4 teaspoon paprika

1/2 teaspoon minced garlic flakes

1/2 fresh lemon, wedges

Optional: 1/4 cup freshly grated Parmesan cheese

Preheat oven to 450 degrees.

Cut fish in stick-shaped pieces, 3/4-inch wide by 3–4 inches long depends on size of fillet.

Combine egg white/ milk in small, shallow bowl; whisk until foamy.

Mix breadcrumbs, pepper, parsley, paprika and garlic on a dinner plate.

Dip fish sticks in egg mixture, then into crumb mixture to coat; place fish on a cookie sheet lightly coated with cooking spray.

Evenly sprinkle the Parmesan cheese over fish. Squeeze lemon juice evenly over fish.

Place fish on center rack of oven and bake for 20 minutes or until fish flakes easily with a fork.


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