As I think about what foods I want to focus on feeding my family in 2010, such as whole grains, green leafy vegetables, organic berries and unsalted nuts, one food that also rises to the top of my list is fish. I often find people are intimidated about how to prepare fish, so they simply don’t eat it at home and this is such a shame! Fish is an excellent lean protein option. It is brimming with nutrients and is a natural source of healthy omega-3 fatty acids, which is important because our bodies cannot make omega-3s on their own.
To help families incorporate more fish in their diets (the American Heart Association recommends we consume at least two servings of seafood a week), I included lots of easy and flavorful seafood recipes in my new cookbook coming out in April, “SOS! The Six O’Clock Scramble to the Rescue: Earth-Friendly, Kid-Pleasing Dinners for Busy Families.” (See below for a gourmet shrimp dish from my new cookbook that can be prepared in less than 10 minutes!)
If you are using fresh fish I recommend buying it the same day you use it for the best flavor. I also recommend taking inventory of your freezer and keeping a few staples on hand for a quick and healthy seafood meal. I usually keep frozen fish fillets, frozen shrimp, and even a prepared frozen fish dish (or two!) for those nights that I don’t even have half an hour to make dinner or that I need an extra dish for our meal. (My family’s absolute favorite healthy prepared frozen fish entrée is Gorton’s Grilled Shrimp, which honestly tastes as good as homemade.)
Spice-Tossed Shrimp with Parmesan Grits
Prep + Cook = 10 minutes
4 servings (1 1/4 cups grits and 6 or 7 shrimp)
Here’s a fabulous recipe for a gourmet dinner in 10 minutes, from my upcoming cookbook, “SOS! The Six O’Clock Scramble to the Rescue: Earth-Friendly, Kid-Pleasing Dinners for Busy Families”. Serve it with steamed broccoli tossed with lemon-pepper seasoning.
4 cups water
1 cup quick-cooking (not instant) grits
1/4 to 1/2 teaspoon salt, divided
1 tablespoon butter or margarine
1/2 cup grated Parmesan cheese, or use shredded Cheddar cheese
1 pound large shrimp, peeled and deveined
1 tablespoon dried oregano
1/2 teaspoon dried thyme
1 teaspoon salt-free lemon pepper seasoning
1/2 teaspoon chili powder, or use 1/4 teaspoon chipotle chili powder
1/2 teaspoon black pepper
2 tablespoon olive oil
(Start the broccoli first, if you are serving it.) In a medium saucepan, bring the water to a boil. Stir in the grits and 1/4 tsp. salt, reduce the heat, cover and simmer it for 5 minutes, removing the cover to stir it occasionally. Remove the grits from the heat and stir in the butter or margarine and the cheese.
Meanwhile, wrap the shrimp in a clean dishcloth to dry it thoroughly.
In a medium bowl, combine the oregano, thyme, lemon pepper, chili powder, 1/4 tsp. salt (optional), and pepper. Toss the shrimp thoroughly with the spices to coat it.
In a large heavy skillet, heat the oil over medium-high heat. When it is very hot, add the shrimp and cook it for about 2 minutes per side until it is pink and firm. Serve the shrimp immediately, spooned over the grits.
Scramble Flavor Booster: Use the chipotle chili powder to season the shrimp. Season the grits with additional black pepper.
Tip: Grits, a traditional Southern grain made from ground corn, are low in calories and fat and have a decent amount of fiber per serving. They are also rich in iron, thiamin and folic acid, so they’re a healthy indulgence, especially if you don’t stir in too much butter.
Side Dish suggestion: Steam 1 lb. broccoli florets or spears until tender, about 6 to 8 minutes. Drain and season them with lemon pepper seasoning.
Originally published on TheSixO’ClockScramble