(Culinary.net) During the spring months, fish can be a popular food for at-home meals. It’s a perfect nutritious option during Lent, and it’s flaky and delicious for seafood lovers and families of all kinds throughout the year.
This Cheesy Basil Cod has a light crust and a glistening center, which creates a delicious bite of texture. Serve it with rice and vegetables to complete a better-for-you dinner that’s packed with nutrients as well as flavor.
This recipe, rich with cheese and seafood delight, serves four but is easy to double for a larger crowd. It requires just a few kitchen utensils and bakes for less than 15 minutes for a quick meal that’s easy to clean up.
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Watch video to see how to make this recipe!
Cheesy Baked Cod
Recipe adapted from Laurenslatest.com
- 3 cod fillets (12 ounces each)
- 1/2 cup mayonnaise
- 1/2 cup freshly grated Parmigiano Reggiano cheese
- 1 tablespoon parsley flakes
- 2 tablespoons basil leaves
- 2 cloves garlic, minced
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- rice, for serving (optional)
- steamed vegetables, for serving (optional)
- Preheat oven to 450 F.
- Line baking sheet with parchment paper. Place fish fillets on baking sheet and set aside.
- In small bowl, stir mayonnaise with cheese, parsley, basil, garlic, salt and pepper. Spread evenly over fillets. Bake 10-12 minutes, or until fish starts looking flaky.
- Switch oven to broil and brown tops of fish until lightly golden. Remove from oven; cool 3-5 minutes.
- Serve with rice and fresh steamed vegetables, if desired.
(Family Features) With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.
This nearly eight-week period typically calls for a special diet. Specifically, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassential, 26 percent of consumers observe lent and of those, 41 percent said they eat fish on Fridays instead of meat.
Eating two servings of seafood per week – as recommended by the Dietary Guidelines for Americans – is one way to make a positive commitment to you and your family’s health during Lent and throughout the year. According to a study in the Journal of the American Medical Association, research shows eating seafood 2-3 times per week reduces the risk of death from any health-related cause. Seafood also provides unique health benefits as a lean protein and is a quality source for omega-3 fatty acids, which are healthy fats essential to human health and development.
With so many seafood options available, including Alaskan cod, snapper, salmon and more, it can be easy to incorporate this nutritious lean protein into your diet.
This simple recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week. If you can’t find catfish or prefer to substitute, any white fish such as cod, mahimahi or flounder will work.
For more seafood recipes and Lenten meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
Blackened Catfish with Quinoa and Citrus Vinaigrette
Recipe courtesy of chef Tim Hughes on behalf of the Seafood Nutrition Partnership
- 1 tablespoon salt
- 1 tablespoon pepper
- 1 tablespoon cayenne pepper
- 1 tablespoon garlic powder
- 1 tablespoon thyme
- 1 tablespoon peanut oil
- 1 cup corn, canned and drained or frozen and thawed to room temperature
- salt, to taste
- pepper, to taste
- 1/2 cup edamame, shelled and thawed to room temperature
- 3 cups quinoa, cooked
- 1 tablespoon peanut oil
- 1 pound catfish, cut into four fillets
- 5 tablespoons Blackening Seasoning
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 tablespoon honey
- 1/2 teaspoon thyme
- 2 tablespoons olive oil
- To make Blackening Seasoning: Combine salt, pepper, cayenne pepper, garlic powder and thyme.
- To make Quinoa Salad: Heat and oil skillet. Add corn; salt and pepper, to taste, and saute until golden brown. Add edamame and sauteed corn to quinoa and set aside.
- To make Blackened Catfish: Heat cast-iron skillet to medium-high heat with 1 tablespoon peanut oil added. Coat both sides of catfish fillets with Blackening Seasoning. Add catfish to skillet and cook 5-6 minutes per side, or until well done.
- To make Citrus Vinaigrette: Whisk together lemon juice, lemon zest, honey and thyme. Slowly add olive oil, whisking until dressing is formed.
- Serve Blackened Catfish on top of Quinoa Salad and drizzle with Citrus Vinaigrette.
Photo courtesy of Getty Images
Source: Seafood Nutrition Partnership
(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.
Coconut Lime Shrimp with Zoodles
Prep time: 15 minutes
Cook time: 15 minutes
- 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
- Heat oven to 375° F.
- 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.
- 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.
- In large bowl, toss vegetable noodles and oil. Sprinkle with salt and pepper; toss to coat well. Spread noodles around shrimp in pan.
- 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
- 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
- Heat oven to 375° F. Spray foil-lined, 13-by-9-inch baking sheet with nonstick cooking spray.
- 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.
- 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.
- Bake 20 minutes, or until fish flakes easily with a fork and vegetables are tender.