(Family Features) Keep the grill cooking all summer long with a family favorite, seafood, and satisfy taste buds with fresh flavors hot off the grates. While some people assume seafood is challenging to cook, it can actually be an easy meal for home chefs of all skill levels.

To ensure your cookout is an unrivaled success, start with seafood that brings superior taste to the table. From crustaceans to a wide selection of unique-tasting oysters and sea scallops, mussels and clams, Maine Seafood offers something for all seafood lovers.

With a coastline that stretches 3,478 miles along the cold, clean North Atlantic, the state is home to a diversity of both wild-caught and farmed species.

Get inspired by these Maine Seafood grilling tips, sure to elevate your at-home seafood experience with the state’s superior taste and quality:

Littleneck Clams
Heat grill to medium-high heat then place littleneck clams directly on grill grates or in a single layer on a large baking pan. After 5-7 minutes on the grill, clams will begin to open. Without spilling juice, carefully place clams on a serving platter. Serve with melted butter or in pasta. Discard clams that don’t open.

Oysters
Place oysters cupped sides down directly on grill heated to medium-high. Cover the grill and cook until oysters open and meat is opaque and cooked through, about 5 minutes for smaller oysters and 8-10 minutes for larger ones. Place on a serving platter, remove top shells and run a sharp knife along insides of bottom shells to detach oysters. Top with garlic butter and serve with lemon.

Salmon
Heat grill to medium-high heat. Pat salmon dry; brush with olive oil and top with seasonings. Place salmon skin side down on grill grates and cook 6-8 minutes, or until meat turns opaque. You can also try a grill-safe cedar plank to infuse added flavor.

Haddock
Heat grill to medium-high heat. Pat haddock – flaky white fish that’s sweet and delicate – dry and brush with olive oil. Wrap fillets in aluminum foil with herbs and seasonings; completely seal with seam sides facing upward. Grill 8-10 minutes, or until meat turns opaque.

Lobster Tail
For a delicious twist this summer, enjoy these tender, tasty Grilled Lobster Tacos with vinegar slaw and cilantro lime crema.

For easy, delicious recipe inspiration and to order seafood straight to your door, visit SeafoodfromMaine.com.

Grilled Maine Lobster Tacos

Total time: 25 minutes
Servings: 8

Vinegar Slaw:

• 2/3 cup apple cider vinegar
• 1 teaspoon celery seeds
• 2/3 cup white sugar
• 1 cup water
• 1/2 small head green cabbage, shredded or cut thinly (approximately 8 cups)

Cilantro Lime Crema:

• 1/2 cup sour cream
• fresh cilantro leaves, chopped
• 1/2 cup mayonnaise
• 4 teaspoons fresh lime juice
• 1 lime, zest only, minced
• 1/2 teaspoon minced garlic
• kosher salt, plus additional to taste, divided
• freshly ground black pepper, to taste

Lobster Tacos:

• Extra-virgin olive oil
• 4 large (4-6 ounces each) Maine Lobster tails, defrosted
• 4 tablespoons unsalted butter, melted
• salt, to taste
• pepper, to taste
• 8 small flour tortillas
• pico de gallo
• 1 lime, cut into wedges for serving

1. To make vinegar slaw: In small saucepan over medium heat, heat apple cider vinegar, celery seeds, sugar and water; stir until sugar dissolves. In large bowl, pour mixture over cabbage; cover and refrigerate.
2. To make cilantro lime crema: In blender, blend sour cream, cilantro, mayonnaise, lime juice, lime zest and garlic. Season with salt and pepper, to taste; refrigerate.
3. To make lobster tacos: Preheat grill to medium-high heat.
4. Brush grill grates with oil to prevent sticking. Using kitchen shears, cut lobster shells in half lengthwise. Place skewer through meat to prevent curling during cooking.
5. Brush lobster meat with melted butter and season with salt and pepper.
6. Grill lobster tails meat side down 5 minutes then flip.
7. Brush meat again with butter and cook 5 minutes, or until opaque throughout. Cook to 140 F internal temperature.
8. Remove meat from shells and cut into bite-sized chunks or leave whole, if desired.
9. Place tortillas on grill 30-60 seconds per side, or until warmed and slightly brown.
10. Add drained slaw to tortillas. Top with lobster meat, pico de gallo and cilantro sauce. Serve with lime wedges.

Source: Maine Seafood

(Family Features) Fresh, flavorful ingredients take springtime meals to another level, and it’s hard to top seafood as a seasonal favorite. Skip the wait at restaurants and instead create your own savory seafood dishes by taking advantage of easy-to-make recipes.

While takeout may be an easy option, the satisfaction of enjoying a delicious, home-cooked meal like Shrimp Pad Thai with Jasmine Rice can make you feel like you’re enjoying a restaurant-quality dinner. Next time you’re craving Asian cuisine, swap out traditional rice noodles for this version with Jasmine rice as an aromatic, quick-cooking solution for your own spin on a classic.

Take the guesswork out of cooking rice with an option like Success Boil-In-Bag Rice, which offers a heat safe, BPA-free and FDA-approved solution for fluffy, flavorful rice that cooks up perfectly. The high-quality grains are quick, easy, mess-free and ready in 10 minutes, so you can enjoy hassle-free dishes such as Successful Crab and Rice Cakes.

These crispy crab cakes come together easily and are served with a zesty, homemade aioli that tastes just like you’re on the coast. If you’re new to making crab cakes, it’s simpler than it may seem – just cook rice beforehand so it can cool then mix in beaten eggs, seafood and seasonings. Refrigerating and resting the mixture helps it hold together before frying to a mouthwatering golden brown for a delicious appetizer, snack or side dish.

Visit SuccessRice.com to find more springtime meal ideas.

Shrimp Pad Thai with Jasmine Rice

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

• 1 bag Success Jasmine Rice
• 3 tablespoons light brown sugar
• 2 tablespoons fish sauce
• 2 tablespoons lime juice
• 2 tablespoons soy sauce
• 1 tablespoon chili garlic sauce
• 2 tablespoons canola oil, divided
• 1 egg, lightly beaten
• 1 pound medium shrimp, peeled and deveined
• 1 tablespoon minced garlic
• 3 green onions, thinly sliced
• 1 cup bean sprouts
• 1/4 cup fresh cilantro leaves, chopped
• 2 tablespoons dry roasted peanuts, chopped
• 4 lime wedges

1. Prepare rice according to package directions. Set aside.
2. In small bowl, combine brown sugar, fish sauce, lime juice, soy sauce and chili garlic sauce. Set aside.
3. In large wok or skillet over high heat, heat 1/2 tablespoon oil. Quickly scramble egg. Remove from pan and reserve.
4. Add remaining oil to wok over high heat. Add shrimp and garlic; stir-fry 5 minutes, or until shrimp are cooked. Add reserved sauce and rice; stir-fry 2 minutes. Add green onions and reserved egg; toss to combine.
5. Divide pad Thai between four bowls. Top each with bean sprouts, cilantro and peanuts. Serve with lime wedges.

Successful Crab and Rice Cakes

Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

Crab Cakes:

• 1 bag Success Brown Rice
• 2 eggs
• 1 pound lump crabmeat
• 2 tablespoons seafood seasoning
• 2 tablespoons olive oil

Aioli:

• 1/3 cup mayonnaise
• 1 teaspoon minced garlic
• 1 lemon, zest and juice only
• lemon wedges (optional)

1. To make crab cakes: Prepare rice according to package directions. Allow to cool.
2. In medium bowl, beat eggs lightly. Stir in rice, crabmeat and seafood seasoning; mix well. Refrigerate 5 minutes. Shape mixture into eight patties.
3. In large, nonstick skillet over medium heat, heat oil. Working in batches, carefully place patties in skillet. Cook 5 minutes on each side, or until golden brown. Transfer to paper towel-lined plate.
4. To make aioli: Stir together mayonnaise, garlic, lemon zest and lemon juice.
5. Serve aioli with crab cakes and garnish with lemon wedges, if desired.

Source:

Success Rice

(Family Features) Hot days enjoying the summer sun are often best paired with meals that won’t drag you down, meaning lighter fare should be on your family’s menu. Skip the heavy recipes that leave you feeling uncomfortable and instead put a flaky, delicious option like wild salmon at the center of your plate.

Fresh, wild-caught California king salmon is available through mid-October, making it a perfect choice for satisfying warm weather dishes. Featuring tender, flaky meat with a rich, buttery flavor ideal for grilling, king salmon is also heart-healthy and packed with omega-3 fatty acids.

The fishery is managed responsibly to ensure there is never overfishing so you can feel good about the local, melt-in-your-mouth salmon. Plus, a portion of the commercial license fees are used to support habitat restoration projects, meaning money goes back to the fishery each time you enjoy it.

If it’s simply too hot to cook outdoors, Pan Seared Salmon with Cucumbers and Creme Fraiche offers a reprieve from the heat by putting your stovetop to work. Mix fresh cucumbers, red onion, dill and creme fraiche for a cool, creamy side then sear salmon seasoned with salt and pepper for a savory summer dish.

When you’re ready to head outside and fire up the grill, Cedar Plank Salmon with Miso Soy Glaze combines light, flaky salmon with a sweet homemade sauce to highlight the flavors of the season. Plus, it’s served right off cured cedar planks for an added touch.  

Visit CalKingSalmon.org to find more recipes fit for light summer meals.

Pan Seared Salmon with Cucumbers and Creme Fraiche

Recipe courtesy of chef Laura Kenny, Real Food Catering, on behalf of the California Salmon Council
Servings: 4

Cucumbers and Creme Fraiche:

• 4          cucumbers, sliced 1/8-inch thick (about 4 cups)
• 1          small red onion, diced
• 2          tablespoons sea salt
• 2          tablespoons rice wine vinegar
• 1          tablespoon dill, chopped
• 1/4       cup creme fraiche

Pan Seared Salmon:

• 1 1/2    pounds salmon fillet
• salt, to taste
• pepper, to taste
• 3          tablespoons grapeseed oil

1. To make cucumbers and creme fraiche: In medium plastic container or flat-bottomed bowl, place cucumbers in single layer then sprinkle in some red onion and some salt. Repeat 4-5 times until all cucumbers and onions are layered. Cover and refrigerate 2-8 hours. Drain water from cucumbers and onions by pressing firmly (do not rinse). Add vinegar and toss to combine.
2. Just before serving, stir in dill and creme fraiche.
3. To make pan seared salmon: Debone and cut salmon into four pieces; season lightly with salt and pepper, to taste. In large saute pan, heat grapeseed oil and sear salmon. When slightly golden-brown, flip salmon and cook just long enough to sear other side. Remove from pan and place on platter with cucumbers and creme fraiche.

Cedar Plank Salmon with Miso Soy Glaze

Recipe courtesy of chef Laura Kenny, Real Food Catering, on behalf of the California Salmon Council
Servings: 2

• 2          cedar planks
• 2          teaspoons honey
• 1          tablespoon white miso
• 1          tablespoon rice wine vinegar
• 2          teaspoons soy sauce
• 1          garlic clove, minced
• 1          pound salmon fillet, skin on, cut into two pieces
• salt, to taste
• pepper, to taste

1. To prepare cedar planks: Soak planks in water 1 hour. Heat oven to 375 F.
2. Wash, oil and bake planks about 10 minutes to cure.
3. Heat grill to medium-high heat for indirect grilling.
4. In small bowl, mix honey, miso, rice vinegar, soy sauce and garlic. Cut salmon to fit planks. Season salmon with salt and pepper, to taste; spread miso mixture on flesh side. Let stand at room temperature 10-15 minutes.
5. Lay salmon on planks skin side down. Place planks on grill adjacent to heat source and close lid. Cook 15-25 minutes, depending on thickness, until internal temperature reaches 125-135 F. Transfer salmon and planks to platter and serve.

Source: California King Salmon

(Family Features) The arrival of summer means favorites like fresh seafood are back on the menu for many families. This year, as you explore new and inventive ways to add variety to weeknight dinners and backyard barbecues, consider including lobster as a versatile, indulgent ingredient.

Throughout the summer months, lobstermen up and down the Maine coast set off before dawn in pursuit of one of the most beloved crustaceans in the world. As one of the oldest fisheries in the country, the industry boasts a rich history with an unparalleled commitment to sustainability and environmental stewardship that has allowed it to thrive for generations.

In addition to its distinctly sweet flavor, consider these reasons to add Maine lobster to your menu this summer:

Sustainability
To help protect the lobster population and the livelihood of those in the fishery, the lobstermen pioneered sustainability and traceability practices before it was fashionable. The sustainability measures developed and adapted over generations, such as protecting egg-bearing females and releasing juvenile lobsters, have preserved the fishery and produced abundant lobster stocks.

Small Business Support
Unlike many commercial fisheries, the Maine Lobster industry consists of more than 5,000 independent lobstermen who own and operate small day boats. Many lobstermen are from multi-generational lobstering families, which, along with a mandatory apprenticeship program, ensure its continued survival.

Front Lines of Science
Mother Nature and science guide the fishery, meaning ongoing collaboration between scientists and fishermen to research the health of the lobster population and adapt to the effects of climate change to help protect the oceans.

Protection of Endangered Species
Sustainability for the industry means taking care of the larger marine environment and the species that rely on it. Since the 1990s, Maine lobstermen have taken proactive steps to protect endangered North Atlantic right whales by eliminating surface float rope, incorporating weak links to allow whales to break free in the event they encounter gear and marking rope to ensure traceability.

Community Engagement
The lobster industry goes well beyond the fishermen on the water; including the dealers, processors, restaurant owners, trap and boat builders and more. The fishery is part of the identity of Maine, which means enjoying lobster rolls, grilled tails or steamed lobsters this summer directly supports the community and the lobstermen who call it home.

To find more ways to support the industry and recipes to enjoy this summer, visit lobsterfrommaine.com.

Chilled Lobster with Orange and Basil Vinaigrette

Recipe courtesy of Erin Lynch on behalf of the Maine Lobster Marketing Collaborative
Servings: 4

Dressing:

• 1 tablespoon minced shallots
• 2 tablespoons olive oil
• 2 tablespoons fresh orange juice
• 1 tablespoon fresh lime juice
• 2 tablespoons chopped fresh basil
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon salt, plus additional, to taste, divided
• 1/4 teaspoon Dijon mustard
• pepper, to taste
• 1 pound cooked Maine Lobster meat, cut into 1-inch pieces

• 1 head butter lettuce, torn
• 1 ripe avocado, peeled and diced
• 3 radishes, thinly sliced
• kosher salt
• freshly ground black pepper

1. To make dressing: In medium bowl, whisk shallots, olive oil, orange juice, lime juice, basil, parsley, salt and Dijon mustard. Season with additional salt and pepper, to taste.
2. Add lobster to bowl; toss to coat. Chill at least 1 hour, or up to one day.
3. To serve: Arrange lettuce on serving plate and place lobster on top. Sprinkle with avocado, radishes, kosher salt and ground black pepper.

Traditional Lobster Rolls

Recipe courtesy of the Maine Lobster Marketing Collaborative
Yield: 4 rolls

• 1 pound cooked Maine lobster meat
• mayonnaise, to taste, for binding
• freshly ground black pepper, to taste
• salt, to taste
• fresh lemon juice, to taste
• 4 buttered, toasted rolls or preferred bread
• sliced chives, for garnish

1. In bowl, combine lobster meat; mayonnaise, to taste; pepper, to taste; salt, to taste; and lemon juice, to taste.
2. Place 3-4 ounces lobster salad on each roll.
3. Garnish with chives and serve.

Source: Maine Lobster Marketing Collaborative

(Family Features) Cooking delicious family meals is surely the focus of many home chefs, from quick dishes on busy weeknights to homestyle favorites on the weekend. Equally important, however, is dishing up foods and ingredients you can feel good about serving to your loved ones.

The next time seafood is on the menu, consider the source of your main course. Available fresh, frozen, smoked and canned year-round and nationwide, seafood from Alaska is sustainably harvested, and you can trust it comes from a responsibly managed fishery. Utilizing a science-based approach, the state sustains the long-term vitality of species and their natural habitats, as well as the fishing communities that rely on them.

Fishermen and scientists work together to ensure they only harvest what science tells them the ecosystem can support, so that fish stocks, communities and the marine environment can thrive for generations to come.

Wild, sustainable and harvested in the USA, Alaska seafood is full of flavor and high-quality protein, vitamins, minerals and oils essential to good health, including omega-3s and vitamin D. You can feel good serving your loved ones these Blackened Alaska Cod Tacos as a classic way to spice up your dinner table, or give a sweet heat kick to Spicy Alaska Sablefish in Lettuce Cups with Korean chili paste, miso and honey.

Visit alaskaseafood.org to find more information and family-friendly recipes.

Spicy Alaska Sablefish in Lettuce Cups

Recipe courtesy of the Alaska Seafood Marketing Institute
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4 (2 lettuce cups each)

• 1/4 cup yellow or white miso
• 1 tablespoon Korean chili paste
• 1 tablespoon honey
• 1 pound Alaska sablefish (black cod), cut into 2-ounce portions
• nonstick cooking spray
• 1 small avocado, pitted, peeled and chopped
• 1-1 1/4 cups cooked sushi rice or quinoa
• 1/2 cup chopped English cucumber
• 1/4 cup thinly sliced halved radish
• 1/2 cup pickled ginger, chopped
• 1/2 cup bottled Asian-style salad dressing with wasabi and ginger
• 8 medium-large butter lettuce leaves
• 1/2 cup cilantro leaves

1. Blend miso, chili paste and honey; spread onto Alaska sablefish portions. Place portions on nonstick cooking spray-coated, foil-lined baking sheet. Roast 5-7 minutes, or until fish is opaque throughout and deep golden brown; cool slightly.
2. In mixing bowl, combine avocado, rice or quinoa, cucumber, radishes and ginger; pour in dressing. Toss to coat.
3. To serve, place about 1/3 cup vegetable-rice mixture in each lettuce leaf. Top with one sablefish portion. Sprinkle each lettuce cup with 1 tablespoon cilantro leaves.

Blackened Alaska Cod Tacos

Recipe courtesy of the Alaska Seafood Marketing Institute and Sari Diskin
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 2-3

• 2 cups slaw mix
• 2 tablespoons mayonnaise
• 1 teaspoon hot sauce, plus additional for serving
• 1 lime, divided
• salt, to taste
• pepper, to taste
• nonstick cooking spray
• 1/2 pound Alaska cod
• olive oil
• blackening seasoning, to taste, plus additional, divided
• sea salt, to taste
• 4 small flour tortillas
• 1 avocado, sliced

1. Preheat oven to 400 F.
2. In bowl, mix slaw with mayonnaise, hot sauce, juice from 1/2 lime and salt and pepper, to taste; set aside.
3. Line baking dish with parchment paper and spray with nonstick cooking spray. Place Alaska cod on top and coat lightly with olive oil. Generously season with blackening seasoning and sea salt, to taste.
4. Bake 5 minutes, set oven to broil and broil 3-5 minutes. When fish is done (when it flakes easily with fork and is opaque throughout), remove from oven and break into small chunks with fork.
5. In flour tortillas, add avocado and slaw. Top with chunks of cod and drizzle with additional hot sauce, squeeze of lime juice from remaining 1/2 lime and additional blackening seasoning.

Photo courtesy of Sari Diskin (Blackened Alaska Cod Tacos)

Source: Alaska Seafood Marketing Institute

(Family Features) Seafood can make for a healthy addition to diets, particularly for children. It improves body and brain function, and studies conducted by “Pediatrics” and the “American Journal of Clinical Nutrition” have linked seafood to reduced risks of heart disease and allergic conditions like asthma.

In fact, the United States Department of Agriculture suggests making seafood part of healthy diets and its 2015-2020 Dietary Guidelines for Americans recommend putting it on menus at least twice a week.

While there are common complaints, such as “my kids won’t like it” or “I don’t know how to prepare it,” these tips can help make it quick, easy and affordable to add nutritious seafood to your family’s menu.

• Start with shrimp. Shrimp is one of the most popular types of seafood in the United States. Try shrimp warm or cold as a snack, appetizer or main course. It’s versatile and can be sauteed, broiled, boiled, grilled or baked.
• Make it fun. Consider putting healthy fish like wild cod, salmon or pollock into fun foods like tacos or burgers.
• Buy frozen. Fish is now flash frozen at sea to lock in freshness. Frozen seafood meals add convenience and help cut down on waste because what you don’t use can go back in the freezer.
• Cook with your kids. If your kids don’t think they like seafood, have them help with dinner. Cooking with kids can help develop healthier long-term habits and a more adventurous palate. It also helps improve motor functions and confidence. In fact, a study published in “Pediatrics” shows getting children involved in meal preparation may increase their enjoyment of healthy foods.
• Pick the right products. To create a family-friendly menu, consider an option like Aqua Star’s Cutting Board meal kits, a selection of 10 recipes that include everything a family needs to prepare a tasty, healthy meal. Selections include tacos, flatbreads and comfort favorites. With pre-portioned ingredients for quick preparation and cleanup, they make it easy for parents and kids to create their own restaurant-quality meals.
• Eat at home. Eating out often can drive unhealthy eating habits and strain family budgets. Seafood is easy and convenient to make, whether you use a simple recipe like these Chipotle Shrimp Street Tacos or choose a convenient meal kit, and can help you spend more time together at the dinner table.

Find more tips and recipes to add seafood to your family’s table at aquastar.com.

Chipotle Shrimp Street Tacos

Total time: 20 minutes
Servings: 2

• 1          Aqua Star Chipotle Shrimp Street Tacos Meal Kit, including:
• creamy ancho chili sauce
• Aqua Star shrimp
• chipotle seasoning
• spinach
• corn
• roasted tomato
• white corn tortillas

• 2          teaspoons cooking oil, divided

1. Submerge unopened sauce packet in bowl of water to thaw.
2. In large skillet, heat 1 teaspoon oil; add shrimp and cook 6-8 minutes. Drain excess fluid and add chipotle seasoning.
3. In medium skillet, heat remaining oil; add spinach, corn and roasted tomato. Cook 4-5 minutes until water is evaporated; set aside.
4. In microwave, warm tortillas in moist paper towel 30 seconds.  
5. To build tacos, fill two tortillas with shrimp and vegetables then top with sauce.

Photo courtesy of Getty Images (family eating)

Source:  Aqua Star

(Family Features) With a new school year beginning, it’s important for parents to be prepared and help their children start forming good habits. For example, most children function better on a routine. They wake up every day at a certain time, they practice the same sports and eat nutritious, fresh foods that fuel their bodies.

One healthy option for kids is seafood. When kids eat at least two servings of seafood each week, as recommended by the American Academy of Pediatrics, they can receive big benefits. Fish and shellfish supply nutrients such as vitamins B and D, choline and essential omega-3 fatty acids, which are all needed for strong bones, brain development, healthy immune systems and cardiovascular systems.

In fact, research published in “Acta Paediatrica” shows an association between kids who eat fish at least once a week and better grades.

With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner can be ready in minutes. However, since some kids can be picky eaters, consider these tips from Joe Urban, director of food and nutrition services for Greenville County Schools, to add seafood to your family’s table.

• Start creating meals featuring seafood early in their lives, as children who are exposed to seafood at an early age may develop a fondness for the cuisine.
• Introduce them to mild varieties such as cod, pollock and haddock, then have them try other species as they become accustomed to the taste.
• Seafood can be substituted in nearly any dish that normally calls for chicken, beef, pork or other proteins. Serving seafood in familiar dishes like tacos, enchiladas, soups, salads, burgers and baked dishes can be a beneficial way for kids to eat more seafood.
• Canned seafoods like tuna and salmon make for quick, budget-friendly options when time is short, plus they can be mixed in with a variety of recipes.

For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

Hearty Salmon Skewers over Brown Rice

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

• 1          pound salmon, cut into 1/2-inch cubes
• kosher salt, to taste
• freshly ground pepper, to taste
• paprika, to taste
• 8          skewers
• 1/4       cup cherry tomatoes, halved
• 1          cup pineapple, cubed
• 1/2       cup canola oil
• 1          lemon
• 2          cups cooked brown rice

1. Coat salmon with kosher salt, freshly ground pepper and paprika, to taste. Slide piece of salmon onto skewer, followed by tomato and then pineapple. Repeat three times on each skewer, or until skewer is full.
2. In large skillet over medium-high heat, heat 1/2 cup canola oil 1 minute.
3. Place skewers in pan and turn every 2 minutes per side. Squeeze lemon on skewers while cooking.
4. To serve, place 1/2 cup rice on each plate and two skewers on top. Squeeze hint of lemon over each serving, if desired.

Source: Seafood Nutrition Partnership

(Family Features) When it comes to cooking up creative meals for the family, finding inspiration for new flavors while maintaining nutrition is typically a primary goal.

One solution is incorporating more seafood into weekly meal planning, which offers nutritional benefits like protein, vitamins and minerals such as vitamin D, iron and selenium. In celebration of National Seafood Month, consider these tips from Bumble Bee to add more seafood to your family’s diet:

• Change the Protein. Try substituting seafood for the meat or poultry in meals like shrimp tacos, salmon burgers or tuna nachos.
• Boost Nutrients. If you enjoy classic tuna salad, consider swapping mayo with mashed avocado or Greek yogurt, and try flavorful options like this Chipotle Tuna and Avocado Salad Sandwich.
• Make it a Bowl. Personalize mealtime with creative bowls, like Quinoa Bowls with Tuna, using a whole-grain base layered with seafood, veggies and toppings like guacamole or teriyaki sauce.

Find more recipes to add seafood to the table at BumbleBee.com.

Chipotle Tuna and Avocado Salad Sandwich

Prep time: 15 minutes
Servings: 2

• 1          can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water, drained and broken into chunks
• 1/2       avocado, cut into 1/2-inch cubes
• 1/2       cup halved grape tomatoes
• 1/2       cup sweet corn, cooked or thawed from frozen
• 1          tablespoon roughly chopped parsley
• 1 1/2    teaspoons lemon juice
• 1          teaspoon red or white wine vinegar
• 1          teaspoon honey
• 1/2       teaspoon chopped garlic
• 1/4       teaspoon chipotle chili powder
• 1/4       teaspoon kosher salt
• 4          slices whole-grain bread

1. In medium bowl, gently toss tuna and avocado until combined.
2. Add tomatoes, corn and parsley, tossing gently to combine.
3. In small bowl, whisk lemon juice, vinegar, honey, garlic, chili powder and salt. Drizzle over tuna mixture and toss to coat.
4. Divide tuna evenly among bread slices to make two sandwiches.

Quinoa Bowl with Tuna

Recipe courtesy of Cookie Named Desire on behalf of Bumble Bee
Prep time: 45 minutes
Servings: 2

Thai Peanut Dressing:

• 1          cup creamy peanut butter
• 1          teaspoon ginger paste
• 1/4       teaspoon fish sauce
• 1/2       teaspoon cayenne pepper
• 2          tablespoons apple cider vinegar
• 2          teaspoons soy sauce
• 1 1/2    tablespoons granulated sugar
• 1/4       cup water, divided, plus additional (optional)

Quinoa Bowls:

• 2          cups water
• 1          cup quinoa
• 1          can (14 ounces) chickpeas
• 1-2       tablespoons olive oil
• 1/2       teaspoon garlic powder
• salt, to taste
• pepper, to taste
• 1          medium zucchini
• 1          carrot
• 1/2       cup red cabbage
• 1          can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water
• 1-2       tablespoons onion, diced
• 1          tablespoon lime juice
• cilantro

1. To make Thai Peanut Dressing: In mixing bowl, combine peanut butter, ginger paste, fish sauce, cayenne pepper, apple cider vinegar, soy sauce and sugar.
2. Add 1 tablespoon water and whisk well. Continue adding water 1 tablespoon at a time until sauce is consistency of heavy cream.
3. Note: You may not use full 1/4 cup water and could use more depending on preference of thickness.
4. To make Quinoa Bowls: Heat oven to 400° F.
5. In medium pot, heat water and quinoa. When it boils, turn heat to low and cover. Cook until water is absorbed and remove from heat.
6. Drain and dry chickpeas. In bowl, combine chickpeas with olive oil, garlic powder and salt and pepper, to taste.
7. Spread chickpeas on baking sheet; bake 20 minutes, or until golden brown. Remove from oven and cool.
8. Spiralize zucchini at medium thickness. Using potato peeler, slice carrot in thin strips. Chop red cabbage. Drain and chunk tuna.
9. In two bowls, split cooked quinoa evenly. Top with carrots, zucchini, cabbage, roasted chickpeas onions and tuna.
10. Season with lime juice, cilantro and Thai Peanut Dressing.

Source: Bumble Bee

(Family Features) From the trees to the breeze, picnics are a fun way your family can soak up the sunshine while enjoying a delicious and nutritious meal together.

“Picnics should be a prescription for health,” said registered dietitian nutritionist and TV host Annessa Chumbley. “They accomplish three amazing things needed for healthy living: nourishing the body, focusing on relationships and soaking up the benefits of being surrounded by nature.”

Consider stepping up your picnic game with a refreshing option like seafood. Eating seafood two times per week, as recommended by the Dietary Guidelines for Americans, can provide unique health benefits as a lean protein and source of omega-3s, healthy fats that are beneficial for your heart and your brain. To make it easier to create picture-perfect picnics, try these tips from Chumbley.

• Pack bottles of cold or even frozen water in the picnic basket to help keep everything chilled and fresh so it’s ready to devour.
• Plan to eat fresh and healthy foods like this Crab Salad for an easy-to-make option.
• Create a dip nearly everyone can enjoy. Seafood can be added to almost any dip, and can be enjoyed with fresh, crunchy vegetables.
• Jars can be a lifesaver when packing a picnic. Tape utensils to the sides of the jars for easy access to your favorite foods.
• Don’t bring your phones, tablets or any other device that can distract you from family time. This is a time to relax and socialize with one another.
• Try taping a thermometer inside your bag or cooler so you know the food is at safe, cool temperatures.
• Place a small cutting board and knife in your pack, which can come in handy for chopping up fruits and vegetables when it’s time to chow down.

For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

Crab Salad

Recipe courtesy of the Seafood Nutrition Partnership Eating Heart Healthy Program
Serves: 4

Dressing:

• 1/2       cup plain non-fat yogurt
• 1          lemon, juiced
• 2          tablespoons green onions
• 2          tablespoons olive oil
• salt, to taste
• pepper, to taste

• 1          ounce walnuts (about 14 halves)
• cayenne pepper, to taste  
• 1          bag (8 ounces) spinach
• 1          can (6 ounces) crab meat or fresh lump crab
• 1/2       cup lentils, cooked
• 1          grapefruit, cut into sections

1. Heat oven to 300° F.
2. To make dressing: Mix yogurt, lemon juice, green onions and olive oil. Add salt and pepper, to taste.
3. Toss walnuts with cayenne pepper, to taste, and bake 4-5 minutes. Make sure walnuts do not burn. Remove walnuts from oven and let cool.
4. Toss spinach with dressing. Toss with crab meat. Sprinkle lentils on top and add walnuts. Place grapefruit pieces around edge.

Source: Seafood Nutrition Partnership

(Family Features) Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table.

However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. In fact, one-third of people surveyed reported they increased their fish consumption at home last year, according to Datassential.

Research published in the “Journal of the American Medical Association” showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.

As only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week, National Seafood Month is a great time to incorporate more seafood into you and your family’s meals. Check out these tips from the Seafood Nutrition Partnership:

• Make a game plan or meal plan for the week to figure out when you can incorporate seafood into your meals.
• Stock up on canned and frozen seafood at the grocery store and keep an eye out for sales or coupons.
• Make easy swaps, like using white fish or shrimp in tacos instead of beef or a salmon patty instead of a burger patty.
• Try doubling recipes so you only have to cook it once but can reap the benefits of eating seafood twice in one week.
• Use kitchen gadgets like slow cookers and pressure cookers to prepare seafood-based meals in a pinch.

For recipes, ideas and inspiration for eating seafood at least two times per week, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

One Pan Fish Dish

Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• 1/8       cup canola oil
• 1/4       cup cherry tomatoes, halved
• 1          medium onion, quartered
• 2          cups broccoli florets
• 1          lemon, half sliced and half juiced, divided
• kosher salt, to taste
• freshly ground pepper, to taste
• 1          pound white fish (such as snapper, grouper, flounder or barramundi)
• 4          tablespoons olive oil
• fresh rosemary sprigs (optional)

1. In pan over medium heat, heat canola oil about 1 minute.
2. Add tomatoes, onions and broccoli to pan; cook 5 minutes, uncovered.
3. Drizzle lemon juice over vegetables and season with salt and pepper, to taste.
4. Place fish on top of vegetables in center of pan and place two lemon slices on top of fish.
5. Sprinkle with salt and pepper, to taste.
6. Cover pan and cook on medium heat 10-12 minutes depending on thickness of fish.
7. Drizzle olive oil over fish and top with rosemary, if desired, before serving.

Source: Seafood Nutrition Partnership