Скачать или смотреть 3 Delicious Seafood Recipes for a Healthy Week

Here are 3 seafood meals to help us age with grace. Recipes below.

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Pineapple Salsa
1/2 c Pineapple, cut into large slabs for grilling
1/4 c Red onion, sliced think
1 Tbsp Cilantro, minced
1/2 Tbsp Mint, chopped
2 Tbsp Jalapeño, minced, seeds removed
1/2 grilled Corn, removed from cobb
1 tsp Tajin
Kosher salt to taste

Avo mash:
1/2 Avocado, mashed smooth
1 shallow Tbsp lime juice
Kosher salt to taste

Cod:
2, 6 oz filets
Kosher salt to taste

Tortillas:
Store bought

Beans:
1 can Black beans, drained, rinsed
3-5 leaves Cilantro, minced
1/2 Garlic clove, grated
1/4 shallot, minced
Juice of one Lime, more if needed
1/2 chicken broth, vegetable broth or water
1 slice orange peel
1/2 tsp ground cumin
1/2 tsp ground smoked paprika
1/2 tsp ground chili powder
Kosher salt to taste

Salsa:
1. Lightly spray pineapple with olive oil spray, season with salt and tajin.
2. Grill over medium high heat until slightly charred on both sides.
3. Let cool, cut into 1/2'' cubes.
4. Combine all ingredients, mix well, set in fridge for later.

Fish:
1. Lightly spay each side of the fish with olive oil or nonstick cooking spray.
2. Season with salt
3. Grill 2-4 minutes each side, flipping half way through.

Black beans:
1. Sauté shallot and garlic over low heat until fragrant, 3 minutes - salt.
2. Add seasonings, sauté another minute.
3. Add remaining ingredients, cook over medium low heat 10-12 minutes.
4. Adjust seasoning, use a slotted spoon to remove beans.

Orange Avo Vinaigrette (Full batch):
Avocado (1/4 medium): ~50g
Orange juice (from 1 orange + 2 oz additional): ~85g
Zest of 1 orange: ~2g
Honey (2 tbsp): ~42g
Shallot (1/2 tsp): ~2g
Garlic (1/2 tsp): ~1.5g
Cilantro (1/8 cup): ~5g
Extra virgin olive oil (1 oz): ~28g
Chili flake (1/8 tsp): ~0.25g


Salad Base:
Romaine lettuce (1 large head): ~600g
Supremed oranges (1/2 cup): ~85g
Supremed limes (1/4 cup): ~45g
Diced tomatoes (1/2 cup): ~80g
Diced carrots (1/4 cup): ~30g
Diced English cucumber (1/2 cup): ~70g
Sliced green onions (1/4 cup): ~25g
Grilled corn (1/4 cup): ~35g
Grilled shrimp (8 oz): ~227g
Pistachios (1 tbsp): - 21 g
Spiceology hot honey habanero (1 tbsp): ~7g
Extra virgin olive oil (for grilling shrimp): ~1 tsp or ~5g
Kosher salt: to taste (~1g total)


Note: Only 3 tbsp (~45g) of vinaigrette will be used total for the salad (about 22.5g per serving).

Final Totals (Per Serving):
Calories: ~386 kcal
Protein: ~28g
Fat: ~12.5g
Carbs: ~42.5g

Shrimp:
1. Toss with oil, salt, Spiceology seasoning.
2. Grill, over medium high heat about 4 minutes, flipping half way through.

Orange Avo Vinaigrette:
1. Combine all but oil in a blender, blend on low 10-15 seconds, on high for 20-30 seconds. Stop.
2. Remove top or top opening from blender, blend on low while streaming in oil. Blend on high again for 10 seconds to fully emulsify.
3. Adjust salt and honey, add in vinegar if needed.

Salad:
1. Combine all ingredients, toss in dressing.
2. Top with Shrimp.

4 oz filet Ahi Tuna
1 c low sodium soy sauce
1/2 c sesame seeds
1 can black beans, strained, rinsed
1/2 shallot, sliced thin
1-2 garlic cloves, sliced thin
1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp smoked paprika
1 medium avocado, diced small
1 medium jalapeño, sliced into thin coins
1 medium red Radish, diced small
1/2 medium carrot, diced small
1 ear corn, grilled, corn removed from cob
1/2 shallot, sliced thin
1 small handful cilantro leaves, chopped
Zest and juice 1 orange
1.5 lbs tomatillos, husked, cleaned, cut
1 poblano pepper
1 jalapeño pepper
1 medium size white onion, husked cut
1 small handful cilantro, stems removed
2-3 garlic cloves, peeled
1 tbsp extra virgin olive oil
1 lime, juice of
Kosher salt to taste
Tortilla chip for garnish

For the ahi tuna:
1. Preheat grill to 450 degrees F.
2. Dry with paper towel, submerge in soy sauce, coat in sesame seeds.
3. If using grill, grill 30 seconds to one minute on each side, remove from grill and set on rack to rest. If you grill, some of the seeds will burn - that’s ok.
4. When ready to serve, thinly slice.

For the Avocado salad:
1. Grill corn, remove from cob.
2. Dice radish, carrots, jalapeño, shallot, avocado.
3. Chop cilantro.
4. Combine all in a bowl, add zest and juice of orange.
5. Season with salt, refrigerate.

For the black beans:
1. Sauté shallot and garlic until soft and fragrant.
2. Add black beans, cook over medium low heat, striding.
3. Add in cumin, chili powder, paprika, cook a few more minutes and add a small amount of water or stock if needed. Finish with squeeze of lime juice and salt.

For the salsa:
1. Toss vegetables in oil, lay on baking sheet, roast in 350 degree oven for 30 - 35 minutes.
2. Once cooled, peel skin and remove seeds from peppers.
3. Combine with cilantro, lime juice and salt in blender & blend for 20-30 seconds. Adjust seasoning and serve.