Soft Lobster Tacos with Avocado Cream and Mango Salsa

Posted on 3 May 2013 by Dr. P. K. Newby

Who Said Tacos Can’t be Classy?

LobsterTaco_profile I live in Boston and have family and friends in Maine, so you can understand that I eat lobster every now and again. I’m fairly certain it’s required.

I know, life is hard.

Anyway, I hadn’t eaten lobster in about six months* and picked some up this past weekend to satisfy my craving for lobster rolls. Then I remembered Cinco de Mayo was coming up and this ambrosial dish was born.

And there’s not much to say about it other than it’s the perfect meal for a lobster and Mexican food lover like me.

Putting it Together

Simply take some fresh lobster meat—be cognizant of the sustainability issues*—and cut into whatever size chunks you like. Give a squeeze of fresh lime juice and toss. Don’t go crazy: you don’t want the lobster to taste acidic, you’re just giving it a soupçon of citrus. Spread a soft corn tortilla with avocado cream, a fine purée of avocado with a touch of lime juice and dairy (yogurt, sour cream, or crème fraîche all work); or just use guacamole. Spoon a few chunks of lobster on the avocado bed and top with mango salsa. Garnish with additional cilantro if desired.

LobsterTaco_full

Of course you could also serve this dish in a crispy taco shell, as they do in the local restaurant that inspired my version. Either works just fine, simply depends on your mood.

Though I must admit that I think my version is prettier.

I also enjoyed rolling it up with my hand and taking a big bite.

LobsterTaco_hand

Eat it over a plate, though, because as you know things always drip out the sides when chowing down tacos.

My favorite crustacean may add elegance, after all, but a lobster taco is still a taco.

In a great way.

–

* Higher on the food chain than oysters and mussels and often with a demand that outweighs supply, Homarus americanus is prone to a host of sustainability issues, discussed here, here, and here. While a protein-rich, low-calorie, tasty food, it should only be enjoyed once in awhile to protect the species, keeping a careful eye on fishing practices and sourcing.

A lover of Mexican food, Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Swordfish Piccata with Smashed Cauliflower and Caramelized Brussels Sprouts

Posted on 22 March 2013 by Dr. P. K. Newby

I’ll bet you have plenty of your own creative ideas for putting garlicky smashed cauliflower to good use. Go you! Even so, I can’t resist directing you to a dish I created in 2011, found here. Using a classic piccata sauce of white wine, lemon, and capers, my recipe takes it up a notch with creamy smashed cauliflower and caramelized Brussels sprouts for even more color and flavor. It truly is a must for swordfish lovers.

SwordPiccata

Other fishes would work nicely in this dish, too, like sole or flounder. (Just make sure to follow the cooking instructions here for thinner fillets.) You could also easily prepare this meal with another protein of your own choosing; chicken is classic, and I’ll bet tofu would be terrific.

So, whether you are a Christian reader who participates in the lenten tradition of eating fish on Fridays or are just looking for another sublime supper, this recipe is for you.

And I sincerely hope you enjoy it as much as I do.

Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Salmon Satay with Sesame Noodles, Kale, and Red Peppers

Posted on 10 March 2013 by Dr. P. K. Newby

SalmonSatay_Plated Since I’m revisiting a few Asian-inspired recipes this week, there’s one more I’d like to share for now, which came about when I had leftover Thai pean ut sauce (aka, satay sauce) sitting in the fridge. The next thing you know, I spread some on top of a salmon fillet and whipped up a quick batch of sesame noodles tossed with kale and red peppers and—Bam!—this amazing dish was born.

(Yeah, again with the kale, I know, and that glorious green salad with ginger dressing and avocado really would be a great match for this dish. In my defense, you must understand that kale is always at the farmers’ market, so that’s why it appears in so many of my winter dishes. Any hearty green will do here, though: bok choy, chard, spinach, collards—whatever you’ve got.)

The Steps

Prepare the satay sauce, making it a bit thicker than you would a dressing.
Spread over salmon and slow roast until opaque and still moist.
Sauté greens and peppers in peanut oil with crushed garlic.
Boil whole grain pasta of choice until al dente (spaghetti works well, or brown rice noodles). Save the pasta water.
Two options for the pasta: (1) Simple: Toss with the vegetables and a bit of sesame oil and crushed red pepper (if you like a kick); or (2) Nuttier: Stir together vegetables and pasta along with some satay sauce and pasta water for a quick version of sesame noodles.
Plate and enjoy.

On Salmon, Science, and Sustainability

This subject requires its own post, since there are many misconceptions about what salmon is “best” from a sustainability standpoint. (Wow, that’s a lot of esses. And now again.) Not to mention the many different varieties of salmon from which to choose, each with differing environmental and over-fishing concerns. Look for it soon. In the meantime, know that salmon is absolutely loaded in super-healthy omega-3 fatty acids, like other fatty fish. It also has its own unique flavor that is distinct from many of the white fishes out there. Salmon is another protein powerhouse, particularly high in the amino acid tryptophan; it’s also a fabulous source of vitamins D, B12, and B3 and minerals phosphorous and selenium. Finally, if you’re still not sure about eating seafood or are new to the game, I’ll say it before, and I’ll say it again: you can learn to love it. And this recipe is a great dish to get you started.

Because, while salmon is terrific on its own, this supper is all about the peanut sauce.

Seared Striped Sea Bass with Miso-Soy Marinade and Braised Winter Greens

Posted on 8 March 2013 by Dr. P. K. Newby

SeaBass_plated What better to go alongside a delightful green salad with kale, avocado, and sesame-ginger dressing than a gorgeous piece of seared fish prepared with the savory Japanese flavors of miso and soy? This elegant yet quick supper will go from stove to table in about twenty minutes.

Er, not including the two hours for marinating, but surely you can find something else to do in that time? Though an unlikely weekday meal given the sitting time—which is essential to achieve that umami goodness—it will take just five minutes to mix the marinade and about ten minutes each to cook the greens and sear the fish. I absolutely loved this dish, a variation of a recipe from my beloved Bon Appétit cookbook found here. I made a few alterations to keep things even faster, easier, healthier, and lighter, described below.

Cooking Notes and Photos

First, the marinade cum sauce is the cornerstone of this recipe and calls for a few specific Asian ingredients, like mirin (Japanese rice wine). However, I was out so I subbed in regular white wine with a bit of rice wine vinegar, which worked just fine; I also used low-sodium soy sauce to reduce my salt intake. Second, I added a few cloves of crushed garlic to the marinade. (It’s almost physically impossible for me not to add garlic to a marinade or dressing). Third, I elected to sear the fish rather than bake it; either method works and here are simple cooking instructions. Finally, though I was initially intrigued by the original pairing of the savory miso-soy marinade with the sweet coconut-curry sauce, I ultimately deemed it gratuitous. I mean, why go to the trouble of creating a lovely Japanese flavored dish and marinate a fish for two hours only to cover it in a coconut-curry sauce? (And believe me, I do love coconut-curry, so it’s not about that.) So, I ditched that part.

I sautéed the green swiss chard with carrots, onions, and garlic in sesame oil until wilted and added a bit of veggie stock to lightly braise the mixture. A combination of bok chok and red peppers would also be lovely, but this is what I had on hand. Whatever you choose, including a non-green veggie adds color, flavor, and more nutrients.

Asian_BraisedGreens

Once the mixture is cooked down, it looks more like this. (Note: miso and soy are already salty so I’d avoid adding it to your veggie mixture.)

Asian_BraisedGreensFinish

Searing the fish is super easy and creates a beautiful presentation. More details here.

Asian_SearedBass

The fish has a lot of flavor from the marinade and moistness from the veggie mixture, but if you have extra marinade that wasn’t used for bathing the fish, you could create a light sauce by adding a few more aromatics (diced onion, garlic, etc.) and simmering it with a bit of corn starch (or another thickener) if you like, pictured here. I enjoyed it both ways.

SeaBass_Sauce

Beyond Being Delectable: A Few Health and Sustainability Notes

Atlantic striped bass is a delightful fish, meatier than a fillet like sole but less flaky than cod. Come to think of it, I might say that bass is more like “the chicken of the sea” in texture than tuna. It’s a protein powerhouse and is especially rich in vitamin B-12, selenium, and omega-3 fatty acids. (More nutrition facts here.) Remember that most people don’t get enough of the latter three when it comes to optimum health and disease prevention. Happily, striped bass can be consumed as part of a sustainable diet. Meaning, its stocks are healthy and there are great choices that are either hook-and-line caught (wild) or farmed. The Monterey Bay Aquarium is one source for learning more about the environmental aspects of the seafood you are choosing (like for Atlantic bass, here), as is National Geographic and the Blue Ocean Institute.

Bring on the bass!

Slow Roasted Salmon with Chopped Greek Salad and Tzatziki

Posted on 3 March 2013 by Dr. P. K. Newby

As you can see, I like to do things in sets. Sorry if that bores anyone, but I get in a mode and once it leaves my home page, these posts go into the interwebs where they are searchable (and no one cares about order). Plus, I hope they give you ideas about how to combine things in slightly different ways that are still true to the cuisine I’m featuring. I’ll return to something completely different tomorrow, I promise. Thanks for reading!

Sumptuous salmon goes Greek.

Today’s dish is another in my Greek food series, which began with tzatziki, that classic Greek yogurt sauce that can be used as a condiment in many different dishes. A shish kebab sandwich is a natural pairing, but this sauce is also a lovely accompaniment to fish. Add a salad garnish featuring chopped vegetables rather than a lettuce base with a classic Greek vinaigrette and you’ve got a fabulous Mediterranean-infused supper that is loaded in nutrients like protein and omega-3 fatty acids (from the salmon), monounsaturated fats from the olive oil (in the dressing), calcium (from the yogurt), and all kinds of other vitamins, minerals, and phytonutrients from your veggies and herbs. Another nutritional powerhouse, for sure.

The steps are pretty easy.

Prepare the tzatziki, as described here.
Roast the salmon, following the instructions here.
Whisk up the vinaigrette, explained here.
Chop the veggies of your choice for the salmon garnish and toss with the dressing. (I used traditional cucumber, tomato, and scallions tossed with large sprigs of dill.)

Season with a bit of salt and freshly ground pepper, drizzle with extra-virgin olive oil, and slow roast for about 20 minutes.

Of course, those four short sentences make it look a bit quicker than it takes, but the dish really this isn’t very difficult to make at all. The salmon will take about 25 minutes, during which time you can prep the veggies and vinaigrette. The longest time you’ll need to wait is while the tzatziki sits, but if you make it right before you roast the salmon, it’ll be done once the salmon is finished cooking. The whole thing can be on the table in 30 minutes. Really.

Not into seafood? A gentle reminder that it’s time to give it a shot. Prepared the right way, you might learn to love it, just like my husband did and other people I know, too. Otherwise, you could substitute in chicken or tofu. The keys are the sauces and dressings that bring everything together and make it Greek.

Easy enough for a weeknight meal, special enough for a Sunday supper (if you’re into that kind of thing), and elegant enough to impress your Mediterranean food-loving guests at your next dinner party, I hope you enjoy this meal as much as I do.

And the Oscar Goes to … Lobster Risotto!

Posted on 22 February 2013 by Dr. P. K. Newby

Lobster risotto with leeks, shiitake mushrooms, and English peas: impressive, and easier than you think.

I make risotto a couple of times a year, for either a fancy occasion or when a craving arises. It’s a fantastic dish, certainly, but I’ve never been able to find whole grain arborio rice that is not refined (white) and it’s quite a starchy dish. I thusly wait until inspiration strikes, usually after stumbling across something spectacular at the farmers’ market. Which is exactly how this dish came about when I found lobster (!) at my winter market last year. I first embarked on making lobster bisque, a soup that requires lobster stock. (Meeting the meat not required.) Well, we all know I make stock in large quantities to have leftovers, so I decided to put mine towards further extravagance in a lobster risotto with leeks, shiitake mushrooms, and English peas.

Today’s post is dedicated to a colleague at Share it Fitness, Matt Paley, who asked me for a great lobster recipe for Valentine’s Day. Alas, this piece wasn’t yet written. Better late than never, though, and just in time for the Oscars in case you’re looking for an extra-special dish that will wow your guests and treat yourself.

Lobster Risotto with Shiitake Mushrooms, Leeks, and English Peas

Ingredients. Rice, lobster stock, white wine, lobster meat (including whole tails), leeks, shallots, peas, olive oil, cream, parmigiano reggiano cheese (freshly grated), parsley, salt, and pepper. (Wanna get crazy? Grab some truffles and truffle oil.)

The Basics. Instructions for the “rice” part of the risotto are usually on the back of the package; follow those. Making risotto is generic: what differs between recipes is the specific vegetables, herbs, protein, and stock you’ll use to flavor the rice. As long as you have enough liquids, time, and patience, cooking risotto is easy.

The Specifics. The photos below show the steps. You can find more detailed recipes online to consult for further detail if you’re not comfortable improvising somewhat on the amount of the other ingredients from the photos and text. (Recall my philosophy on recipes.)

1. Sauté leeks and shallots in a risotto pan in 2 tbsp olive oil, until soft (medium-high heat, ~5 minutes). Season with salt and black pepper. When cooked, add1-2 cloves of crushed garlic, if desired, and stir until fragrant, ~45 seconds. Add rice and stir to coat, about 3 minutes. Raise the heat to high and deglaze the pan with 1/2 cup white wine, scraping up the bits from the bottom and stirring until wine is absorbed. While all of this is happening, heat up the stock.

LobRisotto_1

2. Add heated stock to the rice/leek mixture, one cup at a time. Simmer over medium heat, allowing all the liquid to be absorbed before adding additional stock. This is the time-consuming part that takes between 30-60 minutes. There are variabilities in the rice that can impact cooking time. For this reason, keep more stock than called for on hand, as you can just throw it into the fridge if it’s not needed or create a looser risotto, if you’re into that. While rice is cooking—make sure you’re stirring it fairly constantly—sauté the shiitake mushrooms in a bit of olive oil, seasoned lightly with salt and pepper. (Note: I’ve seen instructions that say 30 minutes and once had dinner guests waiting around while I yelled from the kitchen “It’s almost done! It’s almost done!” It wasn’t. And, between stressing over the dish and ~~chugging~~ sipping my wine anxiously, by the time the dish was done, so was I. Very. True story.)

LobRisotto_2

3. Prepare remaining ingredients, making sure to leave several large chunks of lobster whole for the top. It’s fine to do this while the rice is cooking, by the way, just don’t wait too long between stirs.

LobRisotto_3

4. When the rice is finished cooking, gently fold in mushrooms, lobster, peas, cheese and a little cream. Note that other than to warm everything through you don’t want to “cook” the dish: the lobster has already been steamed and the mushrooms sautéed, you are simply incorporating everything together. (Using defrosted frozen peas work beautifully in this dish, as I did, if you don’t feel like dealing with fresh peas, as I didn’t.)

LobRisotto_4

4. Taste, adjust seasonings, and serve, garnishing with a good-looking piece of lobster and parsley sprig. If you want to take this meal over the top, garnish with shaved truffles and/or drizzle with truffle oil.

LobRisotto_5

Definitely Oscar-worthy.

Mussels: On Cleaning, Nutrition, and Sustainability (Video)

Posted on 21 February 2013 by Dr. P. K. Newby

Mussels steamed in a glorious broth of white wine, garlic, shallots, and parsley is a sublime treat: definitely one of my favorite French bistro dishes. Much easier to make than you’d think, too, but the rate-limiting step is cleaning these tasty little mollusks. Not hard at all, but I’m breaking it out into its own video since you’ll need this step for any of your mussel dishes. To keep things interesting and informative, I’ll also tell you more about their wonderful heath and environmental properties.

Healthy and sustainable? What else could you want in dinner? (Besides taste, that is. But with simmering garlic and onions in an herbaceous white wine broth, have you any doubt? Stay tuned…) How about the fact that my mussels are local, too! I’m incredibly lucky that we have a number of winter farmers’ markets here in Boston that give me endless delight each snowy Saturday. So much so that this topic inspired its very own post, “Local Produce in February: Farmers’ Market Five.” (And, speaking of bivalves, my market also carries oysters—as well as lobster.)

Is it time for you to start making mussels at home? You can learn to love seafood, I assure you. Think about it!

Cooking Seafood: Three Main Methods (and a Few Examples)

Posted on 14 December 2012 by Dr. P. K. Newby

When asked about eating fish, many people claim they just don’t know how to cook it properly. Thus, before I post some more of my favorite seafood dishes like those pictured here, I decided to take a minute to discuss the main methods I employ. This is not to say there aren’t other techniques, but if you master these three you are well on your way to enjoying fish at home. (And don’t forget to remain cognizant about the sustainability of the fish you’re eating, what’s in season, and so forth: check out National Geographic and Monterey Bay Aquarium for more information to assist you in making planet-friendly choices.)

1. Oven Roasted: Slow and Low

Slow roasting is a sure-fire method for cooking fish, and it could not be easier. All you need do is set the oven to 300, 325 degrees F (ovens vary) and set your piece of fish in there for 20-40 minutes (depending on thickness and desired temperature). I generally cook a Roastsalmon piece of meatier fish using this method at 325 degrees for 20 minutes or so, and then it will sit an additional 5 minutes to rest and absorb the juices (as you would do for meat). Always tender and juicy, never dry, it’s a wonderful way to enjoy fish. Fishes I generally cook using this method include salmon, bass, halibut, swordfish, monkfish, and blue fish; hake, cod, and haddock also work well (and tend to take a bit less time). Just drizzle olive oil on the fish and lightly season with salt and pepper for an everyday preparation. Salmon is roasted just like that in this example and then served with a chopped Greek salad and Tzatziki (Greek yogurt sauce). Fancier preparations might quickly sear the fish to get a lovely color and texture (see method #3 below) and then roast it in the oven to cook it through while whipping up a quick pan sauce, like my swordfish piccata with smashed cauliflower and Brussels sprouts.

2. Pan-fried: Medium and Gentle

As it sounds, this method will coat a pan with a little olive oil (or another vegetable oil you like) and fry it for a few minutes on each side. You’ll use medium-high heat here, which will create a crispy coating on the fish as it cooks quickly in the oil. (No bread crumbs required!) I generally use this method for thin fillets like sole, flounder, catfish, tilapia, and trout; it takes about 2-3 minutes each side. Here, pan-fried trout is served atop a salad of fennel, herbs, oranges, blackberries, and toasted almonds. Note that I use the word ‘gentle” here because some of the thinner fillets can sometimes break when turning them. If that happens, don’t sweat it: it’s just as good!

3. Seared: Hot and Fast

Searing fish creates a delightful crust on the outside while keeping the inside cooler, ensuring the desired rare to medium-rare temperature for many fishes. Tuna would be the best example, or sea scallops. Heat an oil with a high smoke point, like peanut, over high heat. When very hot, place seasoned fish into the pan and cook to desired temperature. Tuna takes a very short time, often 1-2 minutes per side for a rare center. Scallops can go for about 2 minutes per side, depending on size. Examples: sea scallops with grilled peaches, kale and corn (pictured) or tuna puttanesca with creamy polenta.

Now that you have the basics, check out the recipes above for more inspiration and please return again to The Nutrition Doctor for more delectable dishes. With a little practice, you’ll be cooking up healthy, sustainable seafood like a pro.

Learning to Love Seafood (A True Story)

Posted on 8 December 2012 by Dr. P. K. Newby

Steps leading down to the Atlantic ocean in ‘Sconset (Nantucket, Massachusetts)

Do you eat fish? Why not?

I am very lucky to have grown up in a fish-eating family on Long Island, New York, where seafood is fresh and plentiful. The situation is much the same here in Boston, Massachusetts (also on the Eastern seaboard of the United States). I simply revel in delights like oysters, lobster, mussels, and a wide variety of fishes, which round out my largely plant-based diet.

I truly adore seafood of all kinds, but I know not everyone feels the same way.

Indeed, I am consistently amazed by how many people I know who don’t eat seafood. Certainly some of it is circumstantial, depending on where you live, how you grew up, and so forth. Even so, seafood is widely available in today’s world and most Americans do not consume the amounts recommended for a healthy diet. There are certainly reasons beyond health why we eat what we do, and if you elect not to consume seafood for ethical reasons it is certainly possible to have a healthy diet without it. But if it’s just because you think you don’t like it, or didn’t grow up eating it, perhaps it’s time to reconsider your position.

For starters, seafood is a lean source of protein and many species are high in powerful omega-3 fatty acids, which are long chain highly unsaturated fats that are important for heart, brain, bone and eye health. Beyond health reasons, seafood is down-right delicious. While it’s important to keep an eye on what you’re eating and how much to protect our oceans and ensure there are fish for future consumption, it’s worth thinking about adding a moderate amount of seafood to your diet. To that end, In the coming weeks I’ll be posting a few delectable seafood dishes to inspire you. Yet, the greatest inspiration I can provide for you non-fish eaters out there is this: my husband did not grow up eating seafood and pretty much never ate it before he met me. After trying many of my dishes over a period of years, he began ordering it in restaurants instead of steak.

He now shoots oysters. (True story.)

The simple fact is that taste preferences are far more malleable than people think (remember the switch from whole to skim milk? or from white bread to whole grain?), even for adults. Repeated exposure is definitely the key—give yourself a chance to adapt—but having a few good dishes up your sleeve helps, too. I am therefore convinced that with the right dishes and the right fishes, you, too, can learn to like morsels from the sea.

And for those of you I don’t need to convince about the delights of eating seafood, perhaps you’ll find a new idea or two here on my blog for the upcoming Feast of the Seven Fishes on Christmas Eve.

Or, you know, any day.

Think about it.

Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Seared Scallops with Roasted Squash, Brussels Sprouts, and Cranberry Beans

Posted on 23 October 2012 by Dr. P. K. Newby

Today’s recipe is another way to enjoy a few fall favorites like butternut squash, Brussels sprouts, and fresh cranberry beans. Throw in a few sweet scallops and drizzle with a maple dijon vinaigrette and you’ve got one more dish in your repertoire to celebrate autumn’s glorious flavors.

If this recipe is reminiscent of my butternut squash salad with dried cranberries, rosemary roasted onions, and mustard greens with that very same vinaigrette, that’s because the idea stemmed from my leftover squash sitting in the fridge. But I hadn’t yet made Brussels sprouts this season and I had also picked up a few cranberry beans (i.e., borlotti) from my local market. Put it all together and you have a fantastic dinner that’s plant-based, includes a lean, sustainable protein, and screams out autumn in a seafood-y kind of way.

Waaaaah! I Hate Brussels Sprouts and Beans!

What are you, ten? It’s time to bring your palate into adulthood and the 21st century. These are fantastic, healthy foods that are really tasty if prepared the right way. Roasting brings out flavors—these sprouts are caramelized, crispy, and sweet—and a zesty maple dijon vinaigrette brings all the ingredients together beautifully. Give it a chance, friend. Give it a chance. (And that generally means more than once as your palate adjusts to new tastes.) For the how-to and nutrition notes, check out the following posts:

Roasted squash (of any kind)
Roasted Brussels sprouts (they’re not just for breakfast)
Seared scallops (in about 6 minutes!)
Maple dijon vinaigrette (need I say more?)

After roasting and simmering, toss the non-scallop ingredients together in a bit of vinaigrette before plating. You can omit the beans if you like, but the cranberry variety adds such a pretty color and wonderful texture to the dish. (And fiber. And other good stuff found in beans.) You can use canned if you prefer, but make sure to select a no-salt added brand. Fresh will give a firmer, less mushy texture, though, and all you need to do is remove them from the pods, rinse, and simmer on the stove for 20 minutes or so until cooked. Easy.

This mixture would make a lovely little salad all on its own with a few greens, now, wouldn’t it?

So that’s what happens when you start with a leftover ingredient and obtain a little cruciferous and leguminous inspiration from the local market. Oh, and have a husband who’s crazy about scallops. Though I’ll bet tofu would work just as nicely in this dish if you want to keep it all veggie, especially in a warm salad. Hmmm…

Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

The Nutrition Doctor is In the Kitchen

Where Science is Sexy and Healthy Eating is Spectacular

Category Archives: Seafood

Soft Lobster Tacos with Avocado Cream and Mango Salsa

Swordfish Piccata with Smashed Cauliflower and Caramelized Brussels Sprouts

Salmon Satay with Sesame Noodles, Kale, and Red Peppers

Seared Striped Sea Bass with Miso-Soy Marinade and Braised Winter Greens

Slow Roasted Salmon with Chopped Greek Salad and Tzatziki

And the Oscar Goes to … Lobster Risotto!

Mussels: On Cleaning, Nutrition, and Sustainability (Video)

Cooking Seafood: Three Main Methods (and a Few Examples)

Learning to Love Seafood (A True Story)

Seared Scallops with Roasted Squash, Brussels Sprouts, and Cranberry Beans

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