Jennifer wrote about The Pescetarian Plan book by fellow registered dietitian @JanisJibrin recently. This is a fun book, and the recipes by @SidraForman don’t disappoint. Here is my take on their Salmon Salad.

This salmon salad is super-easy, so easy I whipped this salad up for lunch last week in a matter of minutes. I didn’t have parsley on hand, so I quickly diced up celery and avocado and opened a pouch of salmon. It was literally that simple. The combination of salmon and avocados is so satisfying, you’ll never miss the mayonnaise in this seafood-based salad.

I enjoyed the salad with raw peppers and celery, but it would pair nicely with whole grain crackers or bread or on top of a bed of mixed greens. With all the protein and heart-healthy fats in this lunch, this dish tied me over until dinner. No afternoon snack needed!

To learn more about The Pescetarian Plan–including a weight loss program and sample recipes–click here.

TELL US:What are some of your favorite seafood lunches? We’d love to hear from you.

Posted by Rima Kleiner, MS, RD

I love spaghetti with fish and vegetables, dressed in white wine, olive oil and lemon. This dish did not disappoint.

Since I don’t have a go-to recipe for an olive oil, lemon and white wine sauce, I always do a quick online search to see what recipes call for ingredients similar to what I have in the fridge and pantry. I found this Fish en Papillote recipe from @MelissadArabian at @FoodNetwork.

Melissa’s recipe calls for garlic, carrot and lemon, which I did not have. So, I improvised… I cooked tilapia, zucchini, red bell pepper, mushrooms and onions covered with an olive oil, white wine, lemon juice and touch of butter sauce in parchment paper. Then, I sprinkled with fresh basil and served on a bed of whole wheat spaghetti. It was delicious!

TELL US: What are your favorite summer seafood pasta dishes? Please share. We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

Salads scream SUMMER DINNER to me.

Like most of my impromptu salads, this one is made with whatever fresh ingredients I have on hand. And like most of these throw-together salads, this one was delicious.

First, I brushed thinly-sliced sweet potatoes and zucchini with olive oil, salt and pepper and roasted until sweet and slightly crunchy. I fired up the grill and then tossed mixed greens, shaved carrot, thawed-from-frozen black-eyed peas and tomatoes together while the salmon cooked. Then, I topped the veggies withgrilled salmon sprinkled with salt, pepper and olive oil and, lastly, I drizzled on some olive oil and balsamic vinegar.

It was simple and delicious. And, now that it’s nice out, we eat dinner as much as possible outside… makes clean-up super-easy!

TELL US: How did you get your seafood this week? We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

Spring has sprung! And, with it… many excuses to enjoy brunch featuring springtime stars.

While seafood may not be the first food that comes to mind when you think “spring brunch,” maybe it should be. Full of protein, heart-healty omega-3s and other nutrients, fish and shellfish make a great addition to springtime brunch favorites, like asparagus, mixed greens and fruit salad.

According to a recent survey by the National Restaurant Association, more than 70 percent of Americans prefer healthier restaurant options than they did two years. And, brunch is no exception. In their 2013 Breakfast Report, Technomic says that “consumers link breakfast with health.” Because of its nutrient profile and health benefits, seafood is a “yes” food that restaurant-goers can feel good choosing at brunch.

Whether you’re preparing a weekend brunch for Easter or a mid-Passover meal or simply enjoying a warm-weather repast at a restaurant, try some of these springtime seafood stars.

Tuna: A lean protein with a healthy serving of omega-3s, tuna pairs well with vitamin and fiber-rich veggies, like potatoes and green beans in a traditional or deconstructed salad Nicoise. For an unexpected brunch appetizer, try tuna caprpaccio along with a light mayo and mustard garnish.

Smoked Salmon: The mild smoky flavor of “lox” pairs perfectly with egg frittatas or omelets, roasted asparagus and fruit salad.

Crab Cakes Benedict: A healthful twist on the usual ham.

Grilled or Smoked Trout: Serve with scrambled eggs and a mixed green salad or try mixing with light cream cheese for a trout spread.

Mussels: Pairs well with citrus and crusty whole grain bread.

Shrimp: Try mini grilled shrimp with grits or hash brown casseroles for a comforting meal.

Happy Springtime!

TELL US: What are your favorite seafood brunch dishes? We’d love to hear from you!

Spring is finally here! To me, that means lighter fare and cooking with lemons.

This Lemon Cod with Capers is one of my husband’s specialties. And, I found myself craving it as the weather warmed a bit. So, when he charged himself with making dinner last Saturday night, this was my first request!

He pan-roasts the cod in a delicate sauce of fresh-squeezed lemon juice, olive oil and white wine and serves with whole wheat cappellini, capers and a sauteed vegetable. In the summer, he might choose zucchini and summer squash. But, last weekend he cooked up some Brussels sprouts as the side.

This dish usually takes him less than 30 minutes, easily. And, it’s a delicious way to welcome the long-awaited Spring.

TELL US: What are your favorite spring fish dishes? We’d love to hear from you!

~Posted by Rima Kleiner, MS, RD~

Tilapia is such an easy fish to cook. So easy that I threw this weeknight dish together in about 20 minutes.

After drizzling the fillets with a little olive oil, I sprinkled rosemary and a dash of salt and pepper on the tilapia. I broiled the lean white fish until cooked through, about 5 minutes on each side. While the tilapia was cooking, I simmered the farro and sauteed mushrooms and spinach in a little olive oil. In about 20 minutes, I had dinner on the table in front of a hungry husband and ravenous (or so they claimed) kids.

The strong taste of rosemary pairs well with the mild taste of tilapia. And, seriously… no marinating, no complicated recipe, little mess and lots of nutrients. This MyPlate-inspired dish was so easy that you don’t even need a recipe. Just thawed fish, some olive oil and a little rosemary.

TELL US: What are some of your go-to weeknight fish dinners? We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

Yesterday at lunch I ordered salmon avocado rolls wrapped in brown rice. It seemed like such an easy way to sneak in extra protein and omega-3 fats. And, the salmon helped me meet my weekly seafood needs.

Truth is, it’s simple to meet the 2010 Dietary Guidelines for Americans seafood recommendation for 2-3 servings of seafood each week (about 3-4 ounces each). And as with all foods, it’s ideal to eat a variety of seafood to maximize nutrient intake.

Despite Harvard(and ample other!) research that fish is important for heart health, Americans still don’t come close to meeting their seafood needs. The average American eats a mere 3.5 ounces of seafood each week. No wonder heart disease continues to rank as the number 1 killer of American men and women.

Salmon rolls for lunch, canned tuna in pasta sauce on the weeknight and grilled fish or shrimp with veggies on the weekend. It’s that simple.

TELL US: What are you favorite ways to meet your seafood needs? We’d love to hear from you!

Posted by Rima Kleiner, MS, RD

The East coast has had its share of fickle weather this winter. Snow days interspersed with occasional warm days left me cravinga warm comfort dish that offered a glimpse of spring.

This slow cooker cod tacos dish delivered.

And, it was so simple. I placed olive oil on the bottom of the crockpot and topped with two frozen cod fillets, juice of one lime, black pepper, cumin, two cloves garlic and frozen cilantro. I threw the lime quarters into the crock pot, put the lid on and cooked on high until fish was thoroughly cooked, about 2 hours.

Close to dinner time, I diced a mango and mixed with half a bag of broccoli slaw, canola oil, lime juice, sprinkle of agave nectar, frozen cilantro and a dash of salt and pepper. I served with a side of black beans and brown rice and let everyone assemble their own tacos using corn tortillas and nonfat plain Greek yogurt.

My husband raved about these cod tacos. And, the dish tasted even better the next day at lunch, assembled on top a bed of mixed greens. So easy, comforting and light… this dish reminded me that spring is (MUST be) on its way.

TELL US: What are your favorite slow cooker fish dishes? We’d love to hear from you!

-Posted by Rima Kleiner, MS, RD-

Jumbo Texas shrimp was on sale this week, so I popped on my phone in the store and looked up an easy recipe to showcase this delicious treat. Giadas penne with herbed cream sauce was the perfect winter shrimp dish because it was comforting, but didnt at all hide the seafood. I wanted to taste those jumbo shrimp! And dont you just love to see any recipe that calls for roughly chopping? Really takes the pressure off when youve got a 15-month-old at your ankles. Overall, a simple and satisfying well-rounded dish.

Posted by Jennifer McGuire, MS, RD