(Family Features) Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. It not only delivers great-tasting nutrition, but also provides one-of-a-kind health benefits.
The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in Alaska seafood are why it’s a staple for athletes like Ryan and Sara Hall.
“We like to incorporate Alaska seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.
After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.
Sample these dishes straight from the Hall kitchen, and find more recipes and nutritional values for your favorite seafood at wildalaskaseafood.com.
Cedar Plank Grilled Salmon with Sweet Potatoes
Prep time: 10 minutes
Cook time: 15 minutes
Cedar planks with enough surface area for salmon
- 4 Alaska salmon fillets (4-6 ounces each), fresh, thawed or frozen
- olive oil spray
- 1 tablespoon fresh (or 1 teaspoon dried) dill, thyme or rosemary
- salt and freshly cracked pepper, to taste
- 4 large sweet potatoes, sliced lengthwise into wedges
- 1/2 tablespoon ground cumin
- Soak cedar planks for 1-2 hours (or overnight) submerged in water. Remove and pat dry.
- Heat grill to medium heat (400° F). If frozen, rinse ice from salmon under cold water; pat dry with paper towel. Spray cedar planks and salmon with olive oil spray. Place salmon on planks; sprinkle with herb, salt and pepper. Place sweet potatoes in bowl; spray with cooking spray. Sprinkle with cumin and salt and pepper, to taste. Toss to coat.
- Place cedar planks and potato wedges on grill. Cover and cook about 3-4 minutes; turn wedges over and continue cooking until potatoes are soft and cooked. Keep warm. Cook salmon 12-15 minutes, until fish is opaque throughout.
Nutritional information per serving: 350 calories; 11 g total fat; 2 g saturated fat; 27% calories from fat; 91 mg cholesterol; 33 g protein; 33 g carbohydrate; 4 g fiber; 277 mg sodium; 36 mg calcium; 1,700 mg omega-3 fatty acids.
Pan-Seared Cod over Minted Pea Puree
Prep time: 15 minutes
Cook time: 10 minutes
- 1/2 cup water
- 2 pounds frozen or fresh peas, blanched
- 1 package (0.6-0.7 ounces) fresh mint, leaves only
- salt, to taste
- 4 Alaska cod fillets (4-6 ounces each), fresh, frozen or thawed
- olive oil
- 1 teaspoon lemon pepper seasoning
- Add water, peas and mint to blender or food processor; season with salt. Puree until almost smooth. Cover and keep warm.
- If frozen, rinse ice glaze from cod under cold water; pat dry with paper towel. Heat heavy, nonstick skillet over medium-high heat. Brush both sides of fillets with olive oil.
- In heated skillet, cook cod, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Turn cod over and sprinkle with lemon pepper seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed fish. Cook until fish is opaque throughout.
- To serve, spoon pea puree onto 4 plates. Top each with cod fillet and serve immediately.
Nutrition information per serving: 319 calories; 5 g total fat; 1 g saturated fat; 13% calories from fat; 65 mg cholesterol; 37 g protein; 34 g carbohydrate; 12 g fiber; 393 mg sodium; 101 mg calcium; 28 IU vitamin D; 200 mg omega-3 fatty acids.
Miso Halibut with Soba Noodle Stir-Fry
Prep time: 15 minutes
Cook time: 15 minutes
- 1 package (12 ounces) prepared soba noodles (or noodle of choice)
- 4 Alaska halibut fillets (4-6 ounces each), fresh, thawed or frozen
- 3 tablespoons sesame oil, divided
- 2 cups roughly chopped bok choy
- 1 1/2 cups sugar snap peas
- 1 cup sliced mushrooms
- 1/2 cup chopped green onion
- 1/4 cup miso
- 1 cup water
- 1/4 cup teriyaki sauce
- Prepare noodles according to package directions; set aside.
- If frozen, rinse ice glaze from halibut under cold water; pat dry with paper towel. Heat large, nonstick skillet or wok over medium-high heat. Brush both sides of halibut with half of the sesame oil.
- In heated skillet, cook fish, uncovered, about 3-4 minutes, until browned.
- Shake pan occasionally to keep fish from sticking. Turn halibut over; reduce heat to medium and cover. Cook 5-7 minutes for frozen halibut or 2-3 minutes for fresh/thawed fish, cooking until fish is opaque throughout. Transfer fillets to plate; cover to keep warm.
- Wipe out skillet/wok with paper towel. Add remaining sesame oil. Heat to medium-high then add and stir-fry bok choy, snap peas, mushrooms and green onions. Stir in noodles; turn off heat. Cover and keep warm.
- In saucepan, blend miso, water and teriyaki sauce. Bring mixture to boil then reduce heat to a simmer and cook 1 minute. Stir sauce into warm noodle-vegetable mixture. To serve, divide and portion mixture into 4 bowls or plates. Top each with halibut fillet.
Nutrition information per serving: 571 calories; 15 g total fat; 2 g saturated fat; 22% calories from fat; 56 mg cholesterol; 38 g protein; 71 g carbohydrate; 7 g fiber; 1,643 mg sodium; 77 mg calcium; 219 IU vitamin D; 350 mg omega-3 fatty acids.
(Family Features) - Surprise! You already know this mild-tasting, delicately textured fish that swims wild in clean, icy Alaskan waters. You just didn't realize it.
Like the boy next door who's so friendly and easy going he's taken for granted - until his superman talents are revealed - genuine Alaska Pollock is finally making a name for itself. A kissing cousin to cod, this whitefish is the one you love to eat in so many good things, from fish sticks and fish tacos, to fish sandwiches, fillets and surimi seafood. It's a rock star in fish and chips, too.
Versatility is where Alaska Pollock scores top points. Alaska Pollock is flash-frozen within hours of harvesting and processed for breaded fish sticks, frozen fillets or surimi seafood. Its mild flavor and snow-white, tender flesh are particularly kid-friendly and appealing.
On the nutrition side, Alaska Pollock is a terrific source of protein and minerals, making it especially popular during Lent. Low in fat and calories, it's a product worth seeking out year-round.
Add sustainability as another plus for Alaska Pollock, harvested from the largest sustainable fishery in the world. Alaska Pollock fishery managers strive - and have for more than 30 years - to maintain the quality and capacity of the biannual catch while protecting the species' habitat and ecosystem in the Bering Sea and Gulf of Alaska. The result of their long-term dedication is an abundant, economical fish.
The versatility of Alaska Pollock is highlighted with the cross-cultural flavors in the trio of recipes here. Traditional Thai ingredients such as red curry paste, ginger, green chiles and coconut milk spark Thai Fishermen's Stew, a zesty dish with built-in warmth for an evening meal. Classic south-of-the-border seasonings give Alaska Pollock Fish Stick Tacos lively flavor with plenty of family appeal. What's not to like about pairing fish sticks with guacamole, taco seasoning, lime juice, green onions and cilantro? Or prepare Alaska Surimi Seafood Breakfast Bake. It's an easy-to-make frittata-type dish that matches Mexican seasonings with Alaska surimi seafood.
Add everything together and there's no question genuine Alaska Pollock is one tasty fish worth looking for in all its delicious forms. To find more recipes featuring this versatile fish, visit alaskaseafood.org.
- 8 frozen Alaska Pollock fish sticks (about .75 ounces each) or 4 frozen breaded/battered fish fillets (about 1.5 ounces each)
- 8 taco shells or flour tortillas (5- to 6-inch each)
- 2 cups shredded lettuce
- 1 cup prepared guacamole
- 1 cup chopped tomatoes
- 1 teaspoon Mexican or taco seasoning
- 1 lime, cut in 8 wedges
- 1/2 cup chopped cilantro
- 1/4 cup sliced green onions
- Prepare fish sticks/fillets according to package directions.
- In each taco shell, layer 1/4 cup lettuce, 2 tablespoons guacamole, 2 tablespoons tomato, and 2 fish sticks or 1 fish fillet.
- Sprinkle on small amount of Mexican or taco seasoning. Squeeze juice of a lime wedge over fish.
- Top with 1 tablespoon cilantro and 1/2 tablespoon green onions.
Calories: 322g Total Fat: 18g
Cholesterol: 10mg Protein: 8g
Carbohydrates: 34g Sodium: 260mg
- 1 large bell pepper, cut into strips
- 2 cups sliced mushrooms
- 1 can (4 ounces) sliced black olives, drained
- 1/3 cup sliced green onions
- 12 ounces Alaska Surimi Seafood (Imitation Crab)
- 1-1/2 to 2 teaspoons Cajun, Creole or Mexican seasoning
- 1 cup (4 ounces) shredded Colby Jack or Mexican cheese blend, divided
- 8 eggs
- 3/4 cup water
- Preheat oven to 400°F.
- Spray coat 9- to 10-inch baking dish. Place peppers, mushrooms, olives and green onions in baking dish. Sprinkle seasoning over Alaska Surimi Seafood; stir to coat. Add surimi and 3/4 cup cheese to baking dish. Blend eggs and water; pour over surimi. Top with remaining 1/4 cup cheese.
- Bake 18 to 20 minutes, until puffed and center is firm.
Calories: 324g Total Fat: 19g
Cholesterol: 374mg Protein: 25g
Carbohydrates: 14g Sodium: 1171mg
Servings: 4 to 6
- 2 bottles (8 ounces each) clam juice
- 1 can (14.5 ounces) organic
- tomatoes with basil and garlic
- 1 can (4 ounces) chopped green chiles
- 2 teaspoons Thai red curry paste, or to taste
- 1 tablespoon grated fresh ginger
- 1 tablespoon brown sugar
- 1-1/2 tablespoons fish sauce, or to taste
- 1 can (14 ounces) regular or light coconut milk
- 1-1/2 pounds Alaska Pollock fillets, fresh, thawed or frozen
- 2 tablespoons grapeseed oil
- 1/2 cup chopped fresh basil leaves
- In Dutch oven, combine first 7 ingredients. Simmer covered 15 minutes. Stir in coconut milk and continue to simmer but do not boil.
- Meanwhile, preheat broiler oven to 450°F. Rinse any ice glaze from frozen Alaska Pollock under cold water; pat dry with paper towel. Brush both sides of fillets with oil and place in baking pan. Broil 4 to 5 inches from heating element until opaque, about 5 to 6 minutes for frozen Alaska Pollock or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
- Remove fillets from pan and break into large chunks. Stir into stew; bring to a simmer. Sprinkle with basil leaves and serve piping hot.
Calories: 241g Total Fat: 10g
Cholesterol: 83mg Protein: 25g
Carbohydrates: 10g Sodium: 839mg