A few simple tips for enjoying seafood as part of your regular diet

When it comes to seafood we have all heard that it’s good for us and we should eat it but like all things, some seafood is better for us than others. There is a lot to be said for how we prepare seafood and just how “good” for us it can be. Here are just are a few tips to try when making seafood a part of your regular diet.

For instance, you know you need two servings of seafood a week as recommended by the USDA but that does not mean you should head down to the local fish fry for a weekly serving of beer battered and deep fried walleye with a baked potato loaded with butter and sour cream (or French fries). Instead head to the local seafood counter at your favorite grocery store and pick up some walleye fillets; try baking them with a little butter, salt and pepper and slices of lemon. Serve them with a lightly dressed salad or a baked potato but leave the extra butter and sour cream off this time around.

Another popular seafood item, especially on restaurant menus’, is swordfish. It is a very dense, meaty fish with a mildly sweet flavor. It’s a good source of protein and contains essential vitamins and minerals; however it also contains more mercury than your average seafood, for this reason you should limit how often you enjoy this as a part of your diet, especially if you are pregnant. If you’re looking for another dense, firm fish give halibut a try. Halibut is a good source of protein and provides your body with essential nutrients; its also a very clean tasting fish and requires very little seasoning. Most commonly this fish is boiled or grilled.

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There are a lot of seafood options available; some are healthier than others and some are simply too expensive for most people to eat as a regular part of your seafood diet. One type of seafood we don’t hear nearly enough about is mussels. While they sound interesting and may seem hard to cook, they are surprising easy to cook and quite affordable. Mussels offer a range of health benefits including being a good source of protein. The simplest way to cook mussels is to steam them on the stove stop with some white wine and fresh herbs (I like to add a little garlic too) and in a few short minutes they are done and ready to enjoy on their own or toss them with some whole grain pasta or in a salad. PS, I have also found that mussels are one of the only types of seafood I don’t mind cooking indoors because the blend of white wine and fresh herbs with a little garlic leaves my kitchen smelling simply delicious. Find your adventurous side and give mussels a try, if not at home then in your favorite restaurant that features seafood.

The next time you decide to enjoy seafood as a part of your diet, do yourself a favor and take a second look at the seafood case and try something new, you never know, you might just surprise yourself with how tasty and easy a healthy seafood meal really is to enjoy at home without the hassle and the calories of deep frying.

A Healthy Twist on a Traditional Kid Favorite

By Tina Bartels

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My family loves pizza. It’s safe to say we eat pizza at least once a week, which, while that isn’t terrible for an active family, it’s not the ideal food for healthy living. Fortunately, my family also loves salmon and is not afraid to try something new.

Making individual pizzas is always a fun event for my kids. They both love to cook, and making pizza gives them a great opportunity to do a lot of the work on their own without a lot of supervision. They can pile the pizzas high with their favorite ingredients and I can pop them in the oven.

One evening, while we were making individual homemade pizzas, I was lucky enough to find a bit of grilled salmon left over in the refrigerator. While my family chose their usual favorite toppings of pepperoni, sausage, Canadian bacon, mushrooms and pickles (yes, I said pickles), I chose a more adventurous route opting for a combination of salmon, thinly sliced sweet onion and spinach. Of course, I had to swap out my usual red sauce for some alfredo. It was nothing short of delicious. To my delight, my family also thought it was fabulous. Since then it has become a family favorite and we make it often. A few easy steps and you have a meal your whole family can enjoy.

I always start with making homemade Alfredo sauce. If you don’t have the time, any good jar of Alfredo will work just fine. I start with the basic ingredients of butter, heavy cream, shredded parmesan cheese salt and pepper. I always add garlic and parsley to my sauce for a bit of extra flavor.

Sauté garlic in butter for about a minute.

Add heavy cream. If you prefer a lighter version, you can substitute the heavy cream for half-and-half.

Slowly add the parmesan cheese and stir constantly for two to three minutes.

When your sauce is complete, it’s time for the fun to begin. My favorite individual pizza crust is naan bread, but you can use any type of crust you choose. I like the naan bread because it’s already the perfect size without having to take the time to make your own dough, and it has the best chewy texture I have found. Another great option would be pita bread or the mini pizza crusts found in the pizza isle at your favorite grocery store.

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Gather the rest of your toppings, such as sliced onion, spinach, cheese and of course, the salmon.

Pile your pizza high with the ingredients. I find it works well to put everything in small bowls so everyone can easily grab what they want on their pizza. Of course, half the fun of making homemade pizza is eating the ingredients while creating your masterpiece! My son loves salmon, so I was lucky there was enough to go around in the picture above.

Once all of the toppings are on the pizza, pop them in a 350 degree oven for about eight minutes. They are ready to enjoy when the cheese is melted and a bubbly light brown.

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RECIPE – Salmon Alfredo Pizza

Alfredo Sauce

Ingredients:

¼ cup butter

1 cup heavy cream

2 cloves minced garlic

1 ½ cup shredded parmesan cheese

¼ cup chopped fresh parsley

Salt and pepper to taste

Directions:

  1. Melt butter in a medium saucepan over medium-low heat.
  2. Add garlic and sauté for about a minute.
  3. Add cream and bring to a low boil. Reduce heat to medium-low and simmer for five minutes.
  4. Slowly add cheese and cook for two to three minutes. Stir constantly.

Pizza

Ingredients:

Naan bread

Alfredo sauce

Grilled salmon or Morey’s Wood Roasted Salmon, Seasoned Grill Salmon or Steakhouse Salmon, cut into small pieces

Thin sliced sweet onion

Baby spinach, sliced into ribbons

Mozzarella cheese

Directions:

  1. Preheat oven to 350 degrees.
  2. Place Naan bread on pan, brush edges with olive oil and smother with Alfredo sauce.
  3. Top with salmon, onion, spinach and mozzarella cheese.
  4. Bake in preheated oven until cheese is melted, about eight minutes. If you prefer lightly browned cheese, place under broiler for a minute or two.

NEW WAYS TO BECOME A NEW YOU IN THE NEW YEAR

December 15, 2015 by Debbie Kuehn

The New Year is nearly here and with it the competing desires to celebrate and have fun yet reflect and get serious. This is the time of year we make heartfelt resolutions to help us live better. And then wonder how we’ll keep them.

If you haven’t penned your 2016 New Year’s resolutions yet, here are some ideas that are so simple and full of common sense you won’t have to resolve yourself to do anything at all. It will just happen naturally.

  1. Put seafood on the menu at least twice a week. Besides providing protein, Morey’s products contain valuable Omega-3 fatty acids. Studies have shown that adding Omega-3s to your diet may decrease your risk for heart disease, some cancers, stroke and Alzheimer’s disease. And don’t forget how easy it is to make a Morey’s meal. Bake it, broil it, grill it or microwave it too. Every package contains the perfect serving size, with delicious marinade sealed in with the fish.
  2. Visit somewhere you’ve never been before. More and more people are putting “travel” on their resolution lists but it doesn’t have to be overseas, which can be expensive. Traveling can expose you to new worlds and cultures, but don’t forget there is no place like home, too. Maybe your “trip” is something a little closer, like to a small town in your state that you’ve always wondered about. Or that park you drive by daily on your way to work. Or even that new museum you’ve just never been to. It is possible to find surprises right in your own backyard.
  3. Improve your relationships. Another common New Year’s resolution is to “work on my relationship with…” But this can take time and results aren’t guaranteed to occur overnight. Sometimes you don’t even know where to begin. Start by making a list of people you care about. Think about how much value you add to their life, and they to yours. Then let them know how much they mean to you. It seems like a small, simple thing––but it can mean the world to the people you tell and can help strengthen any relationship.
  4. Step it up. The magic number for losing weight and preventing diseases is 10,000 steps a day, according to health experts. But if that seems daunting, remember that just adding 2,000 steps a day can make a big difference. Wear a pedometer then take the stairs instead of the elevator, park a block or two farther from work, and walk a few fast laps around the mall. There are also smartphone apps that keep track of your steps but make sure you’re carrying the phone when you’re on the move. Once you’ve hit 2,000, add another 2,000. It adds up fast and it can be fun to find new ways to rack up the steps.
  5. Eat less fat. It can be as simple as it sounds. Every week, permanently trade one processed food — cookies, crackers, or potato chips — for an apple, red pepper or other fruit or vegetable. These foods will lower your blood pressure and help you lose weight. They are also antioxidant-rich to help your body battle disease. Better yet, ditch the chips and keep a few packs of Morey’s Imitation Crabmeat/Surimi in the freezer and thaw some out for a fresh instant snack full of protein when a craving arrives. Or throw it in a salad for an extra special––and healthy––lunch.
  6. Be kind. Before you get out of bed each morning, spend a few quiet moments thinking of one nice thing you can do for yourself today. Call your best friend––or, better yet, your mom. Run yourself a hot bath and then lounge in it for a half hour. Treat yourself to favorite chocolate bar or cafe latte. If you like to cook, spend some time in the kitchen making yourself a special seafood entrée like Mustard Herb Glazed Salmon with Morey’s scrumptious salmon fillets or Spinach Pot Pie with Morey’s Seasoned Grill Tilapia fillets. But whatever you do, make sure to honor yourself for at least a half hour each day.

Have a great year! Good luck and bon appétit.

 

THE 12 BIG-IDEAS OF CHRISTMAS

December 8, 2015 by Debbie Kuehn
In the tradition of that famous, time-honored song heralding this special time of year, here are 12 great ways to dress up your dinner table and perk up your holiday menu.

Big-Idea No. 1
Transform your home for the holidays with elegant and innovative table décor. Create unique candleholders out of birdseed-filled clay pots or core a few perfectly shaped red and green apples and insert tall pillar candles. Place apples on top of doilies or other décor to catch wax drips.

Big-Idea No. 2
Another great apple idea: place a mound of red and green ones in an antique wooden box or tray––or stack them tall on a platter––for a delightful twist on traditional centerpieces. Or lay two groups of Christmas tree branches end-to-end, tie together with ribbon and nestle small ornaments and votive candles (in glass holders) among branches.

Big-Idea No. 3
When guests arrive, direct them to your beautifully decorated table where you’ll be serving delicious Crab Rangoon Appetizers made with imitation crabmeat, cream cheese and spices fried in tasty won ton skins.

Big-Idea No. 4
A starched white linen tablecloth and crisp white linen napkins pleated and bound with attractive homemade napkin holders make a great base for a dazzling dinner table. For napkin holders, try red and green felt holiday-theme cutouts glued to a felt band or ribbon wrapped around the napkins.

Big-Idea No. 5
Dress up glassware by wrapping small silver or gold wire “bracelets” or charms around the stems or by hanging small bulbs and ribbons from the glass rims. Then write each guest’s name on the ribbon with a gold or silver glitter pen for an instant nameplate.

Big-Idea No. 6
For the main event, try this zesty dish: Broiled Tilapia with Sweet Potato Crust and Vanilla Cream Sauce. Ready in just 20 minutes using 5 to 6-oz. tilapia fillets, the topping is made with sweet potatoes; crust with graham crackers, roasted pecans and butter; and sauce with heavy cream, vanilla, stock and Creole spices! It’s delicious.

Big-Idea No. 7
A tasty alternative entrée is this amazing Spinach Pot Pie made with Morey’s Seasoned Grill Tilapia fillets. Lemon zest, olive oil, garlic, mushrooms and sour cream mixed with fresh baby spinach and placed between two crescent roll sheets will delight your guests, no question.

Big-Idea No. 8
After dinner, you’ll open gifts (or maybe you’ll do it before dinner if you’ve got impatient young ones around, like at my house). Wrap gifts in gorgeous handmade giftwrap made of old sheet music found in a piano bench, wallpaper from grandma’s attic, old magazines or even brown paper bags or postal wrap. Instead of bows, trim with sprays of wired glass beads, tiny ornaments, tassels, medallions or fun napkin rings.

Big-Idea No. 9
Top your exquisitely wrapped gifts with handmade gift cards. Cut interesting images from antique post cards or old magazines and color-copy them onto cream-colored heavy or textured paper for a lovely old-fashioned look. Add a touch of lace or gold netting to complete the look. Spray with a bit of perfume or include a small potpourri sachet.

Big-Idea No. 10
Depending on how hard you all worked opening all those presents, you may need to serve a small snack before your guests leave. Try some easy Smoked Salmon Fajita Roll Ups made with Morey’s Cajun Smoked Salmon, cream cheese, sour cream, fajita seasoning, Mexican cheese, onion and red pepper rolled in flour tortillas!

Big-Idea No. 11
Better yet, tell guests to stay overnight then serve yummy Marinated Salmon and Potato Pancakes in the morning. These scrumptious pancakes take just 20 minutes to prepare using Morey’s Seasoned Grill Salmon along with onions, spices, potatoes and sour cream with chives.

Big-Idea No. 12
Don’t let guests leave empty handed. Give them a homemade food gift (chutney, jellies, jams, preserves) or cooking ingredients (bottle of olive oil or seasoning) in attractive glass jars or bottles with stoppered tops or cover lids with colorful fabric and a bow. Another idea: put cookies, nuts, popcorn or other food into a cute drawstring gift bag (gingham, felt or velvet) and decorate with jute twine, wooden beads and more. Wicker baskets also made great gift boxes.

Remember, from serving tantalizing sweet potato-encrusted tilapia to hand-making napkin holders and name plates, even the smallest touches will leave big impressions on your dinner guests.

Bon appetit and Happy Holidays!

NATIONAL SEAFOOD MONTH: TIME TO CATCH UP ON YOUR SEAFOOD SERVINGS

Written by Debbie Kuehn

October is National Seafood Month, which is a great time to remind of the health benefits of eating fish and shellfish.

While most of us eat some seafood, we’re still not eating enough to meet federal dietary guidelines, according to studies conducted by U.S. Department of Agriculture (USDA). In fact, about 80 to 90 percent of us don’t meet seafood-eating guidelines.

Both fish and shellfish are nutrient-rich protein foods and eating them has been linked to reduced heart disease risk. Seafood contains healthful natural compounds known as “omega-3 fatty acids.” The Dietary Guidelines for Americans, 2010, recommends eating two servings of seafood (8 ounces) weekly to get at least 1,750 milligrams of two omega-3s.

Easy Ways to Eat More Seafood

Here are a few easy ways to eat more seafood, a lot of which can be found right here on Morey’s website along with dozens of tasty recipes and inventive meal ideas.

  1. Eat a variety of seafood

Twice a week, make seafood­­ the main protein on your plate. Include some that is higher in omega-3s and lower in mercury, such as salmon, trout, oysters, mackerel, herring, and sardines. Mix it up and keep things interesting by trying a different fish each week.

  1. Keep it lean and flavorful

Try grilling, broiling, roasting or baking seafood, which doesn’t add extra fat. Avoid breading or frying, which adds calories and fat. Use spices or herbs, such as dill, chili powder, paprika or cumin. Use lemon or lime juice to add flavor without adding salt.

  1. Keep seafood on hand

You are more likely to prepare seafood if you keep it readily available. Remember that most seafood can be cooked from thawed or frozen in 30 minutes or less. It’s easy to prepare seafood right from the freezer in the microwave, on the stovetop, in the oven or on the grill. Keeping seafood frozen also prevents it from spoiling if not used right away.

  1. Get creative with seafood

Eating more seafood and getting more creative with it does not have to be expensive or difficult. Just think beyond the fish sticks or fish fillets of yesterday. Try a mouth-watering salmon steak, a shrimp stir-fry, grilled fish tacos or clams with whole-wheat pasta. Add variety by trying herring or lox. Or top a salad with some tasty surimi. For more ideas, there are a lot of great recipes at https://www.aboutseafood.com/recipes.

After nearly 80 years in the business, Morey’s has collected more than just a few great seafood recipes. It has also collected lots of great insight about how to run a business responsibly. Morey’s has a deep commitment to sustainable practices and caring for the environment, which has spanned many generations. You can read more about this commitment here, but don’t forget to enjoy your twice-weekly recommended servings of seafood!

Here’s to happy, healthy eating.

 

 

Hot Eats and Cool Reads

It’s fun hearing from foodies and seeing the bloggers out there who choose Morey’s. One recent blog came from Sheena at Hot Eats and Cool Reads. Sheena is wonderfully creative in the kitchen and she developed an amazing summer salad using Garlic Cracked Pepper Atlantic Salmon, along with other fresh ingredients like sweet corn, cucumbers, basil and bowtie pasta.

Visit Hot Eats and Cool Reads today and Sheena will teach you how to make this fresh salmon salad for your family’s next meal event. Her blog also has some other flavorful creations made with Morey’s, so check those out too!

Good Food, It’s a Wrap.

A perfect meal event doesn’t have to be artistically presented on a plate. You’ll find some of the tastiest creations right in the palm of your hand. For example, these yummy Tilapia Wraps. They’re ideal when you’re pressed for time to not only prepare a meal – but also when you’re in a hurry to eat one. Think of it as a succulent, nutritious lunch or dinner on-the-go.

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Making these wraps is fast and easy. I like to use Morey’s Seasoned Grill Tilapia in mine, along with the following goodies that come fresh from my little vegetable and herb garden: diced tomato, chopped onion, thinly sliced radish, fresh cilantro and minced basil.

As the fillets bake according to the package directions, I prepare my vegetables, shred some sharp white cheddar cheese and warm the flour tortillas. After the fish is baked and flaked, then it’s as easy as adding the ingredients in the amounts you like. I drizzle on a little balsamic vinegar and grind some fresh black pepper on top too. Then you just roll the tortillas up into handy wraps and enjoy.

Give it a try, and also check out some of the recent meal events that bloggers from around the country have developed with Morey’s. Cheers!

Pasta Primavera With Salmon: http://www.lemonsforlulu.com/pasta-primavera-recipe-with-salmon/

Pistachio-Crusted Salmon With Pesto: http://www.azestybite.com/pistachio-crusted-salmon-pesto/

Pineapple Mango Mahi Mahi Rice Bowls: http://www.hoteatsandcoolreads.com/2015/04/pineapple-mango-mahi-mahi-cilantro-lime.html

Pineapple Mango Mahi Mahi and Veggies Over Rice: http://www.afamilyfeast.com/pineapple-mango-mahi-mahi-and-vegetables-over-rice/

Honor Your Father With Food

One of the nicest ways to spend time with loved ones is around a dinner table. So this Father’s Day, celebrate your Dad with a memorable meal event. You can make it extra special by whipping up a home-cooked creation that shows him how much you care.

Don’t worry, it doesn’t mean you have to slave for hours in a hot kitchen. You can prepare an amazing culinary experience fast and easy with a little help from Morey’s. I don’t know about your Dad, but mine absolutely loves salmon. He likes peppers too. So what I’m planning for June 21st is this unique meal event:

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Salmon Stuffed Peppers
The first thing you do to make this is to bake some Morey’s Garlic Cracked Pepper Atlantic Salmon fillets (according to the package directions). Also pre-cook some delicious wild rice and sauté some sliced baby portabella mushrooms and diced onions. Mix the rice, mushrooms and onions in a low-heat pan with a splash of Worcestershire, a tablespoon of sour cream and about a 1/2 cup of chicken broth. Salt and pepper too. Then gently fold in the cooked, flaked salmon.

Now you’re ready to fill your hollowed out peppers with the mixture. I like to overfill mine so they’re extra hearty. Then place them on a baking dish, sprinkle the top with fresh Parmesan cheese and bake at 350° for about 25 minutes. And presto, they’re done!

Serve these Salmon Stuffed Peppers with some chewy French bread and pair the whole meal with a hoppy India Pale Ale in a chilled glass. Dear old Dad deserves a nice warm meal and an ice-cold brew. Every day. But especially on Father’s Day!

Cheers.

Score a Direct Hit With Super Salmon Submarines

If your family is like mine, then summer and sandwiches were meant for one another. Whether it’s a PBJ and a glass of milk on the deck for a quick lunch or a grilled cheese on a rainy day, a sandwich hits the spot. This summer if you find yourself wondering what kind of sandwich to have next, try this salmon sub.

Super Salmon Submarine

Super Salmon Submarine

It begins with Morey’s Garlic Cracked Pepper Atlantic Salmon. Simply place the frozen fillets in what I call “aluminum foil boats” along with all the savory marinade that they’re packaged in. Put them on the grill according to the package directions. While they grill in bubbling goodness, prepare your other simple ingredients, which include Swiss cheese, fresh spinach, sliced ripe tomatoes, thinly sliced Vidalia onion and shaved carrots. All those veggies are of course chosen for their wonderful flavor – but also for the nice mix of pleasing color that they bring to your meal event.

Now this part is important, because a great sandwich needs great bread. I recommend using soft and chewy focaccia rolls for these subs. Spread a thin layer of butter or mayo (your choice) on the open rolls and sprinkle a little garlic salt on that. For the last few minutes of the salmon bake time, put the rolls on the grill too, so that flavor melts in and the edges of the rolls get a slight “crisp” to them.

Lastly, build your sandwiches from the bottom up in this order: bottom roll, salmon, onion, spinach, carrots, tomato, cheese and top roll. If you’re a wine lover, a buttery chardonnay is a great pairing. Or for beer connoisseurs, try a hoppy pale ale alongside your submarine. Enjoy, and have a happy summer!

Foodies share their love of fine fish

As much as I like writing about my appreciation for fish and all the tasty ways to prepare it, I enjoy reading about the subject just as much. So when I come across different bloggers who walk me through amazing meal events with fish and seafood, I’m hooked. Especially when they include tantalizing photographs of their creations!

Recently there have been some great blogs with really nice meals with Morey’s, so I thought I’d share them with you. A Family Feast, which is a MOR5664_AprilBloggreat destination for foodies, whipped up a delicious and beautiful Smoked Fish Chowder that you can literally make quickly by the bowl or in a large kettle to feed a big crew.

Another blog that loves Morey’s is The View From Great Island. The savory smoked salmon cheesecake she made is as appetizing to look at as it would be to eat! A fellow food blogger (who just happens to live near Morey’s Seafood International in Minnesota) has a family-favorite salmon burger and she shows you how easy it is to make on her Hot Eats and Cool Reads blog.

In addition to fish inspiration from the blogosphere, Morey’s has fun Pinterest boards with all kinds of tasty pictures. No matter how you get your fresh cooking ideas, Morey’s makes it fast and simple to turn them into meal events for your family and friends.

Eat well!