(Family Features) If you’re observing Lent, Friday fish dinners could be in your future, but that’s no reason to feel limited by what you can cook. Seafood pairs well with all sorts of flavors – from chili seasoning to lime extract – and bakes quickly on a sheet pan with minimal cleanup.

Follow these simple tips from Dr. Wendy Bazilian, McCormick Health Advisor and Registered Dietitian, to get your family asking for good-for-you proteins like salmon and shrimp all year long:

• While lemon is a great complement to seafood, think about pairing with other citrus flavors like orange and lime. Try marinating shrimp in a mixture of lite coconut milk, lime extract, ginger and red pepper.
• Add colorful vegetables like zoodles or asparagus to your sheet pan to boost both seafood and vegetable servings. You don’t need a spiralizer to make zoodles because many grocery stores offer pre-made zoodles in the produce section.
• Keep shrimp in your freezer to pull out for stir fries, pastas or this Coconut Lime Shrimp with Zoodles recipe.

Explore more recipes to enjoy during Lent, spring and beyond at McCormick.com, or look for McCormick Spice on Facebook and Pinterest.

Coconut Lime Shrimp with Zoodles

Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

• 1/4 cup Thai Kitchen Coconut Milk (regular or lite)
• 1 teaspoon McCormick Ground Ginger
• 1/2 teaspoon McCormick Garlic Powder
• 1/4 teaspoon McCormick Crushed Red Pepper
• 1/4 teaspoon McCormick Pure Lime Extract
• 1 pound large shrimp, peeled and deveined
• 1 small zucchini, cut into thin noodles with spiralizer
• 1 medium yellow squash, cut into thin noodles with spiralizer
• 1 medium carrot, cut into thin noodles with spiralizer
• 2 tablespoons oil
• 1/2 teaspoon salt
• 1/4 teaspoon McCormick Ground Black Pepper

1. Heat oven to 375° F.
2. In large, re-sealable plastic bag, mix together coconut milk, ginger, garlic powder, crushed red pepper and lime extract. Add shrimp; turn to coat well.
3. Refrigerate 15-30 minutes. Remove shrimp from marinade. Discard any remaining marinade. In center of large, shallow, foil-lined baking pan, arrange shrimp in single layer.
4. In large bowl, toss vegetable noodles and oil. Sprinkle with salt and pepper; toss to coat well. Spread noodles around shrimp in pan.
5. Bake 10-15 minutes, or until shrimp turn pink and are cooked through and noodles are tender. Serve shrimp over vegetable noodles.

Test kitchen tip: For faster prep, use 4 cups store-bought spiralized vegetable noodles instead of spiralizing them yourself.

Orange Chili Sheet Pan Salmon

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 8

• Nonstick cooking spray
• 2 tablespoons olive oil
• 2 teaspoons McCormick Pure Orange Extract
• 2 pounds salmon fillets, skin removed
• 1 pound asparagus, ends trimmed
• 1 medium red bell pepper, cut into strips
• 1 package McCormick Original Chili Seasoning Mix
• 2 tablespoons packed brown sugar

1. Heat oven to 375° F. Spray foil-lined, 13-by-9-inch baking sheet with nonstick cooking spray.
2. In small bowl, mix together oil and orange extract. Place salmon and vegetables on separate sides of baking sheet. Brush vegetables with 1 teaspoon extract mixture. Brush both sides of salmon with remaining mixture.
3. In small bowl, mix together seasoning mix and brown sugar. Sprinkle 2 tablespoons seasoning mixture over vegetables. Sprinkle both sides of salmon evenly with remaining seasoning mixture.
4. Bake 20 minutes, or until fish flakes easily with a fork and vegetables are tender.

Source: McCormick

Save

Save

Save

Save

Endless possibilities with potatoes

(Family Features) Delicious and nutritious, it’s no wonder potatoes are a menu staple for many. Everyone craves meal variety, and potatoes offer a perfect canvas to inspire new flavor exploration so you can enjoy something different every day. From russets, reds, yellows, whites and purples to petites, fingerlings and more, there are multiple varieties to keep dishes interesting.

You might be used to preparing this kitchen staple mashed, baked or fried, but these inventive recipes show how easy it is to incorporate flavors and techniques to create new potato dishes for any meal of the day in 30 minutes or less.

Find more meal ideas featuring a variety of potato preparations at PotatoGoodness.com/explore.

Fiesta Potato Smashers

Yield: 8
Prep time: 5 minutes
Cook time: 30 minutes

• 5 small yellow potatoes
• 5 small red potatoes or potato of your choice
• 1 pint sweet mini peppers (red, orange and yellow)
• cooking spray
• 4 tablespoons fat-free sour cream or fat-free Greek yogurt (optional)
• 8 sprigs cilantro, picked from stems
• salt, to taste
• chili powder, to taste
• freshly ground pepper, to taste

1. Place whole potatoes into microwave-safe, covered dish.
2. Microwave on high 3-4 minutes.
3. While potatoes are cooking, cut mini peppers into 1/4-inch slices. Spray nonstick pan with cooking spray and heat to medium. Add peppers and saute until they start to brown. Remove from pan and set aside.
4. Remove potatoes from microwave and with layer of paper towels covering each potato, smash on cutting board until 1 3/4-inch thick.
5. Spray saute pan with cooking spray, heat on high and add smashed potatoes. Cook 1-2 minutes until potatoes start to brown.
6. On plate, place potatoes and layer with sour cream or yogurt, if desired, peppers and cilantro. Dust with salt, chili powder and pepper, to taste. Serve warm.

Nutritional information per serving: 50 calories; 350 mg sodium; 0.7% vitamin C; 1 g fiber; 1 g protein; 293 mg potassium.

Steak and Potato Tacos with Poblano Chiles

Yield: 12
Prep time: 20 minutes
Cook time: 25 minutes

• 2 tablespoons olive oil, divided
• 1 large onion, sliced
• 2 poblano chiles, stemmed, seeded and sliced
• 12 ounces white potatoes, quartered lengthwise then cut crosswise into 1/4-inch thick slices
• 1 flank steak (12 ounces)
• garlic powder
• chili powder
• salt
• pepper
• 12 corn tortillas (6 inches each)
• chopped fresh cilantro
• pico de gallo salsa
• hot sauce

1. In heavy, large nonstick skillet, heat 1/2 tablespoon oil over medium-high heat. Add onion and chiles and saute until tender, about 10 minutes.
2. Transfer onion mixture to bowl. In same skillet, heat 1 tablespoon oil over medium-high heat. Add potatoes and saute until golden brown and tender, about 12 minutes. Return onion mixture to skillet with potatoes and keep warm.
3. Sprinkle both sides of steak generously with garlic powder, chili powder, salt and pepper. In heavy, large skillet, heat remaining oil over medium-high heat. Add steak and cook until browned on both sides, turning once, about 8 minutes total for medium-rare. Transfer steak to cutting board; let rest 5 minutes.
4. While steak rests, heat tortillas on griddle or over gas flame until warm, turning frequently with tongs.
5. Thinly slice steak. Top tortillas with steak and potato mixture; sprinkle with cilantro.
   Serve with pico de gallo and/or hot sauce.

Nutritional information per serving: 167.9 calories; 6.3 g fat; 13 mg cholesterol; 19.1 mg sodium; 6.8% vitamin C; 20.9 g carbohydrates; 2.5 g fiber; 7.1 g protein; 147.4 mg potassium.

Potato Prosciutto Waffles

Yield: 6
Prep time: 20 minutes
Cook time: 5 minutes

• 1/4 pound thinly sliced prosciutto
• 3 medium russet potatoes (or 3 cups mashed potatoes)
• 1 teaspoon salt, plus additional for salting water
• 1/2 cup milk
• 1/3 cup unsalted butter, melted
• 2 large eggs, beaten
• 1/2 cup shredded Parmesan cheese
• 1 tablespoon fresh thyme
• 3/4 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon black pepper

1. Heat oven to 400° F.
2. Line baking sheet with parchment paper and evenly lay prosciutto on paper. Bake 10-15 minutes until prosciutto is crispy. Remove from oven and allow to cool.
3. Peel and cube potatoes. Place in pot of salted water and bring to boil over high heat. Once boiling, reduce heat to rapid simmer and cook until potatoes are fork tender, about 10 minutes. Strain potatoes from water and transfer to large bowl. Mash potatoes with fork or potato masher.
4. Add milk, butter, eggs, cheese and thyme to potatoes. Stir to combine.
5. In separate bowl, combine flour, baking powder, 1 teaspoon salt and pepper. Add to potato mixture and stir until just combined. Crumble prosciutto and fold it into batter.
6. Heat waffle iron. If required, grease with cooking spray.
7. Spoon about 1 cup batter onto waffle iron and cook according to iron’s instructions until waffles are golden, about 4 minutes. Keep waffles warm in 200 F oven until all waffles are cooked and ready to serve.
8. Serve with touch of butter, sour cream or poached or fried egg.

Nutritional information per serving: 332 calories; 16 g fat; 109 mg cholesterol; 1,138 mg sodium; 13% vitamin C; 32 g carbohydrates; 3 g fiber; 15 g protein; 653 mg potassium.

Source: Potatoes USA

Save

Save