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College Cooking: There’s Something About Seafood

Fish is a healthy, lean protein option with very little saturated fat. By featuring seafood in two to three meals a week (like the USDA recommends), you will feel and look better. Fish is the best source of two important types of omega-3’s, DHA and EPA. Studies have also shown that fish alleviates a range of ailments from prostate cancer to depression. Try some of these delicious and versatile recipes with your favorite seafood!


1. Grilled Scallop Salad:
For this recipe you will need 12 large sea scallops, cooking spray, 2 tablespoons fresh lime juice, 2 tablespoons extra virgin olive oil, 4 cups shredded romaine lettuce, 1 large or 2 small cubed avocado, 1 cubed green apple, 1 pint of halved cherry tomatoes, and ¼ cup fresh mint leaves. Preheat grill to medium high heat. Sprinkle salt and pepper over scallops and arrange in a single layer on a grill rack coated with cooking spray. Grill three minutes on each side or until scallops are done. Remove from heat. Combine salt, juice and oil in a large bowl. Add lettuce, avocado, apple, tomatoes, and mint. Toss gently to coat. Divide mixture onto four plates and top each plate with three scallops.


2. Roasted Shrimp with Broccoli:
For this recipe you will need 5 cups of broccoli florets, 1 tablespoon grated lemon rind, 1 tablespoon lemon juice, 1.5 pounds of peeled and deveined shrimp, cooking spray, 2 tablespoons extra virgin olive oil, and a pinch of crushed red pepper. Preheat the oven to 425 degrees. Cook broccoli in boiling water for one minute and drain. Combine lemon rind, juice, salt, and pepper in medium bowl. Add the shrimp and toss. Arrange broccoli and shrimp in a single layer on a pan coated with cooking spray. Bake for 8 minutes or until the shrimp are done. Combine oil, salt, pepper, and crushed red pepper in a large bowl. Add broccoli and toss.


3. Crispy Cod with Lemon-Dill Sauce:
For this recipe you will need 2 beaten egg whites, 1 cup panko breadcrumbs, ½ teaspoon paprika, ¾ teaspoon onion powder, ¾ teaspoon garlic powder, 4 skinless cod fillets, cooking spray, ¼ cup mayonnaise, 2 tablespoons finely chopped dill pickle, 1 teaspoon lemon juice, 1 teaspoon chopped fresh dill. Preheat broiler. Place egg whites in shallow dish. Combine panko, paprika, onion powder, and garlic powder in a shallow dish. Sprinkle fish with salt and pepper. Dip each fillet in egg white, then dredge in panko mixture. Place fillets on a broiler pan coated with cooking spray. Broil 4 minutes or until done. Combine mayonnaise, pickle, lemon juice, and dill. Serve with fish and a lemon wedge.

4. Seared Striped Bass with Tomato and Pancetta Sauce: For this recipe you will need 1 tablespoon extra virgin olive oil, 4 striped bass fillets, 2 ounces of chopped pancetta, ½ cup chopped onion, 1/8 teaspoon crushed red pepper, 3 minced garlic cloves, 2 cups of quartered cherry tomatoes, 1 teaspoon balsamic vinegar. Heat 2 teaspoons of oil in a large nonstick skillet over medium high heat. Sprinkle fish with salt. Add fish to pan, skin side down, for four minutes. Then flip it over and cook until desired doneness. Remove fish from pan and keep warm. Add a teaspoon of oil and pancetta to pan and cook one minute. Add onion, pepper, and garlic and cook for five minutes or until the pancetta is browned. Add tomatoes and vinegar and cook three minutes or until tomatoes have softened. Add a pinch of salt and serve the sauce over the fish.
 

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