(Family Features)With more time spent in the kitchen, people are increasingly looking to different ingredients for inspiration. That includes seafood – sales of canned and frozen seafood are 37% higher than last year, according to IRI Worldwide.
If you’re not familiar with buying and cooking seafood, there’s nothing to fear. Frozen seafood is an affordable, nutritious and sustainable protein that can earn a spot in your kitchen. Good food pioneers chef Nora Pouillon, a James Beard Lifetime Achievement Award winner, and her daughter, Blue Circle Foods product director Nina Damato, offer these recommendations for sustainable frozen seafood, from defrosting techniques to cooking tips and seasonal pairings.
Why buy frozen?
Frozen seafood is just as high quality as fresh since modern techniques like flash-freezing preserve fish moments after it is caught. Stores generally carry a larger selection of frozen fish and it’s typically less expensive than fresh seafood. Because frozen fish keeps longer, you can find greater variety and more sustainable options. Plus, it’s convenient – use exactly the portion you need and save the rest for later – making it perfect for meal planning.
What about taste?
When done right, freezing locks in flavor and nutrients, so you can enjoy frozen fish that’s every bit as delicious as when it was caught.
How long will it last?
Frozen fish is safe indefinitely, but for best quality, the USDA recommends using frozen fish within 3-8 months after purchase.
How can you thaw frozen fish safely?
If you know you’ll be serving fish, pop frozen fillets in the fridge the night before or the morning you plan to cook them.
How can you cook directly from frozen?
- Preheat your oven to 375 F.
- Remove frozen fillets from packaging and rinse under cold water. Pat dry with a paper towel.
- Arrange fillets on a baking sheet. Brush lightly with oil on all sides and season with salt and pepper, to taste. Bake 25-30 minutes, or until fish is tender and flakes easily.
How should you season frozen fish?
Salt and pepper can enhance seafood’s flavor. If you’re feeling bold, a simple glaze or a crust of seasonings can elevate your fish to the next level.
What pairs well with frozen fish?
Frozen fish is a versatile protein that plays well with many recipes. Fatty fish like salmon brings out the flavors in seasonal veggies including zucchini and summer squash, while leaner fillets like cod can be breaded or used in tacos.
Fish also pairs excellently with a variety of wines. The trick is to serve delicate fish with light wines and heartier fish with richer, more substantial wines. If you’re in the mood for salmon, try Pouillon’s Pumpkin Seed Crusted Salmon. This recipe also works well with cod and can be served with a rosé for a tasty seasonal pairing.
To learn more about frozen seafood and purchase sustainable fish, visit bluecirclefoods.com.
Pumpkin Seed Crusted Salmon
Recipe courtesy of chef Nora Pouillon
- 2 cups frozen sweet corn
- 1 can (4 ounces) black beans, rinsed and drained
- 1 red bell pepper, diced
- 1/4 cup cilantro, chopped
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon smoked chili (optional)
- salt, to taste
- pepper, to taste
- 1 cup pumpkin seeds
- 4 teaspoons pumpkin seed oil or olive oil
- 2 tablespoons sliced scallions
- 2 Blue Circle Frozen Atlantic Salmon Fillets
- Preheat oven to 375 F.
- Mix corn, black beans, bell pepper, cilantro, ground cumin and smoked chili, if desired. Season with salt and pepper, to taste. Spread onto baking dish.
- In blender, pulse pumpkin seeds, oil, sliced scallions and salt and pepper, to taste, until paste forms.
- Coat frozen salmon fillets with pumpkin seed paste.
- Place fillets in baking dish on top of black bean and corn salad. Bake 25-30 minutes.
Photo courtesy of Getty Images (salmon on ice)
Source: Blue Circle Foods
(Family Features) Whether you’re a casual exerciser, a professional athlete or just looking for a nutritious breakfast, kick off your day with protein-packed recipes.
As an expert in the nutritional needs of professional athletes, Megan Chacosky, chef and registered dietitian for the U.S. Ski & Snowboard Team, stresses the importance of protein in any fitness enthusiast’s diet. Protein helps build, maintain and repair muscles while increasing energy and endurance, which can help strengthen the body and avoid injuries. Adding a protein beverage like Rockin’ Protein, made from fresh Shamrock Farms milk with up to 30 grams of protein per serving, into healthy breakfast recipes is one way to increase the protein level and nutritional benefits of your breakfast.
These recipes are quick to prep for grab-and-go mornings to start your day with proper nutrition. To learn more, visit rockinprotein.com.
- 1 bottle (12 ounces) Chocolate Rockin’ Protein Builder
- 12 cups rolled oats
- 1/2 cup maple syrup
- 3/4 cup oil
- 2 cups roasted hazelnuts
- 1/2 cup raw pumpkin seeds
- 1/2 cup raw sunflower seeds
- 1/2 cup dark chocolate chips
- Heat oven to 325° F.
- In large bowl, combine protein builder, rolled oats, maple syrup, oil, hazelnuts, pumpkin seeds and sunflower seeds; mix until oats, hazelnuts and seeds are coated. On baking sheet, spread granola in thin layers and bake until golden brown, about 45 minutes, stirring every 10-15 minutes.
- Cool completely then sprinkle in chocolate chips and serve with yogurt, on smoothie bowl or as cereal.
Nutritional information per serving: 295 calories; 32 g carbohydrates; 7.5 g protein; 16 g fat; 6 g sugar.
Blueberry Cornbread Muffins
Servings: 12 muffins
- 1 cup cornmeal
- 1 cup flour
- 1/4 cup sugar
- 2 teaspoons baking powder
- pinch of salt
- 1 cup fresh blueberries
- 1 egg
- 1 cup Vanilla Rockin’ Protein Builder
- 6 tablespoons vegetable oil
- 1 lemon, juiced
- Heat oven to 400° F. Line muffin tin with 12 paper or foil muffin liners and set aside.
- In medium bowl, combine cornmeal, flour, sugar, baking powder and salt; once mixed, toss in blueberries to coat.
- In separate bowl, combine egg, protein builder, oil and lemon juice. Pour liquid ingredients into dry mix and stir until just combined. Divide into lined muffin tins and bake until golden brown, about 20-25 minutes.
Nutritional information per serving: 245 calories; 25 g carbohydrates; 5 g protein; 15 g fat; 6 g sugar.
Source: Rockin’ Protein