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    February 2013

    Getting Creative with Seafood


    Blackened Fish Sandwiches

    • 1 3/4 t paprika
    • 1 t dried oregano
    • 3/4 t ground red pepper
    • 1/4 t salt
    • 1/4 t pepper
    • 4 (6oz) catfish or tilapia fillets
    • 2 t olive oil
    • 4 slices whole wheat bread, toasted or 4 whole wheat hamburger buns
    • 1 lemon, washed and wedged



    In a small bowl, combine paprika, oregano, red pepper, salt and pepper. Sprinkle both sides of fish with paprika mixture. Heat a large cast-iron skillet over medium-high heat. Add oil to pan, swirling to coat. Add fish; cook 4 minutes on each side or until desired doneness. Serve on toasted whole wheat bread open faced or on a toasted whole wheat hamburger bun. Serve with a lemon wedge on the side.

    4 servings

    Serve with sweet potato wedges, herby green beans and fruity slaw.




    Sweet Potato Wedges

    • 1 T olive oil, divided
    • 2 large sweet potatoes (1 1/2 lbs), washed and microwaved for 2 minutes
    • 1/4 t salt
    • 1/4 t chili powder
    • 1 t brown sugar



    Preheat oven to 425. Cover a 15 x 10 inch pan with foil. Brush 2 teaspoons olive oil on the foil. Peel sweet potatoes and cut into 3 x 1/2 inch slices. Combine the sweet potatoes, salt, chili powder, brown sugar and 1 teaspoon olive oil, tossing to coat. Place in a single layer on the prepared pan. Roast at 425 degrees for 30 minutes or until crisp, stirring every 10 minutes.





    Herby Green Beans

    • 2 (16 oz) pkgs frozen whole green beans
    • 1 t olive oil
    • 1 T fresh oregano or 1 t dried oregano
    • 1/2 t freshly ground pepper



    Steam green beans according to package directions until just crisp-tender. Mix with olive oil, oregano and pepper. Reserve 1/2 of the prepared, cooked and seasoned green beans in the refrigerator for Planned-overs.




    Fruity Slaw

    • 1 small head green cabbage, shredded
    • 1 carrot, peeled and shredded
    • 1 large unpeeled apple, washed, cored, quartered, thinly sliced and cut into small pieces
    • 3 T cider vinegar
    • 1 t sugar
    • 1/4 t salt
    • 4 t canola oil



    In a large bowl add the shredded cabbage and carrot. Toss in the apple. In a small bowl, mix the vinegar, sugar, salt and oil. Pour over the cabbage, carrot and apples, tossing gently to coat. 4 servings





    Two Planned-Over Meals


    Nicoise Salad with Salmon and Crostini

    • 1 lemon, washed and juiced
    • 1 garlic clove, minced
    • 1/4 t salt
    • 1/4 t pepper
    • 2 T olive oil
    • 1 large bunch romaine lettuce, washed, crisped in the refrigerator and chopped (reserve 6 small leaves for Planned-overs)
    • 2 carrots, peeled and shredded
    • 1 (5oz) can salmon packed in water, drained and flaked
    • 4 small red potatoes, cooked and sliced
    • 1 small red onion, sliced and separated into rings
    • 4 hard boiled eggs, chilled, peeled and halved
    • 1 (16oz) frozen whole green beans, steamed, seasoned and cooled (from Planned-overs)
    • 2 Roma tomatoes, washed and cut into wedges




    In a small bowl, whisk together 2 tablespoons lemon juice, garlic, salt and pepper. Whisk in oil. Set aside. Mix the chopped lettuce and shredded carrots together. Place on a large platter. Arrange the salmon in the center. Around the salmon, arrange the potatoes, onion rings, eggs, green beans and tomatoes. Drizzle the dressing over the lettuce, salmon and potatoes.

    4 servings


    Serve with Crostini or whole wheat toast, orange slices and glasses of low-fat milk.





    • 1/2 whole wheat French bread baguette, sliced
    • 1 T olive oil
    • 1/4 t garlic powder or 1/4 t Italian seasoning



    Heat oven to 375 degrees. Arrange sliced bread on a baking sheet. Brush tops of the bread with olive oil, sprinkle with garlic powder or Italian seasoning. Toast in the oven 8 minutes or until light brown. Serve warm with the Nicoise Salad.



    Southwestern Fish Soup with toasted Baguette Slices

    • 2 T olive oil
    • 1 onion, chopped
    • 3 carrots, peeled and sliced
    • 3 garlic cloves, minced
    • 1 jalapeno, seeded and chopped
    • 2 medium red potatoes, washed and cubed
    • 1 (28oz) can lower-sodium diced tomatoes, undrained
    • 4 c lower-sodium fish or chicken broth
    • 1 c water
    • 1 1/2 lbs firm, white, fish fillets, cut into 2-inch pieces
    • 12 toasted French bread baguette slices, toasted
    • 1/4 c fresh cilantro or fresh flat-leaf parsley




    Heat oil over medium heat in a large soup pot. Add onion and carrots.  Sauté  5 minutes. Add garlic and sauté 1 minute. Add jalapeno, potatoes, broth and water. Bring to a boil, reduce heat and simmer 20 minutes or until potatoes are tender. Add fish, cover and simmer 5 to 10 minutes or until fish is opaque and flakes easily with a fork. Gently stir in the cilantro. Ladle into soup bowls, add 2 toasted baguette slices on top.

    6 servings


    Serve with small salad of romaine lettuce, apple slices and a slice of reduced-fat cheese on the side.



    Whole wheat bread, lemon, sweet potatoes, frozen green beans, cabbage, apples, romaine lettuce, carrots, 5oz canned salmon, red onion, eggs, fresh Roma tomatoes, onion, garlic, jalapeno, and reduced-fat cheese are  WIC Approved.