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information Introduction It’s wintertime and just watching the snow outside may make you shiver. But this doesn’t mean you can’t enjoy delicious, nutritious meals with your family. With our selection of five healthy fish and seafood recipes, you’ll be able to prepare a warm and comforting dinner that's sure to satisfy the whole family. From fish-packed tacos to seafood paella, each dish has its own unique set of ingredients and preparation instructions. With prep time and nutrition info provided, you’ll be sure to make the best, healthiest choices for dinner this winter. Herbed Smoked Salmon and Avocado Rice Bowl Ingredients: -2 cups cooked brown or white rice -4 ounces smoked salmon -1 large avocado -2 tablespoons extra virgin olive oil -1 tablespoon fresh basil, diced -1 tablespoon fresh dill, diced -Salt and pepper to taste Instructions: 1. Begin by cooking the rice in a pot according to the package directions. 2. While the rice is cooking, dice the basil and dill. 3. Cube the smoked salmon and set aside. 4. Slice the avocado and set aside. 5. Once the rice is cooked, transfer to a bowl and top with the salmon, avocado, basil, and dill. 6. Drizzle the olive oil over the rice and season with salt and pepper to taste. Prep Time: 10 minutes Nutrition Information: Calories per Serving: 518 Total Fat: 23.8g Carbohydrate: 57.1g Protein: 22.6g Baked Herb-Crusted Tilapia Ingredients: -4 6-ounce tilapia fillets -1/2 cup Italian-style bread crumbs -2 tablespoons extra virgin olive oil -1 tablespoon fresh thyme, diced -1 tablespoon fresh oregano, diced -1 teaspoon garlic powder -Salt and pepper to taste Instructions: 1. Preheat oven to 400°F. 2. Line a baking sheet with parchment paper or aluminum foil and set aside. 3. In a shallow bowl, combine the bread crumbs, thyme, oregano, garlic powder, salt, and pepper. 4. Drizzle olive oil over the tilapia fillets and coat each one with the bread crumb mixture. 5. Arrange the fillets on the baking sheet and bake for 10-12 minutes, or until the fish is completely cooked through. Prep Time: 10 minutes Nutrition Information: Calories per Serving: 339 Total Fat: 11.3g Carbohydrate: 13.9g Protein: 43.6g Pan Fried Halibut with Citrus Butter Sauce Ingredients: -2 4-ounce halibut fillets -2 tablespoons extra virgin olive oil -1/4 cup butter -3 tablespoons lemon juice -2 tablespoons orange juice -1 tablespoon fresh parsley, diced -Salt and pepper to taste Instructions: 1. Heat olive oil in a large skillet over medium-high heat. 2. Season the halibut fillets with salt and pepper and place in the skillet. 3. Cook the halibut for 4-6 minutes per side, or until the fish is flaky and cooked through. 4. In a separate dish, melt the butter and stir in the lemon juice, orange juice, and parsley. 5. Pour the lemon butter sauce over the halibut and serve. Prep Time: 10 minutes Nutrition Information: Calories per Serving: 363 Total Fat: 28.3g Carbohydrate: 2.3g Protein: 22.6g Crispy Fish Tacos Ingredients: -1 pound cod fillets -1/4 cup all-purpose flour -1 teaspoon garlic powder -1 teaspoon paprika -3 tablespoons vegetable oil -6 corn tortillas -1/2 cup Greek yogurt -1 avocado, diced -1 tomato, diced -1/4 cup cilantro, diced -Salt and pepper to taste Instructions: 1. Preheat oven to 375°F. 2. In a shallow bowl, combine the flour, garlic powder, and paprika. 3. Heat the vegetable oil in a skillet over medium-high heat. 4. Once the oil is hot, dredge the cod in the flour mixture and place in the skillet. 5. Cook the cod for 2-3 minutes per side, or until golden-brown and crispy. 6. Transfer the cod to a baking sheet and bake for 8-10 minutes, or until cooked through. 7. Meanwhile, warm the corn tortillas in the microwave. 8. Assemble the tacos with the cod, Greek yogurt, avocado, tomato, and cilantro. 9. Season with salt and pepper to taste, and enjoy. Prep Time: 15 minutes Nutrition Information: Calories per Serving: 422 Total Fat: 16.8g Carbohydrate: 37g Protein: 32.1g Seafood Paella Ingredients: -2 tablespoons extra virgin olive oil -1 small onion, diced -2 cloves garlic, minced -2 cups uncooked arborio rice -3 cups seafood stock -1/4 teaspoon turmeric -1 teaspoon fresh oregano, diced -1/2 lb. shrimp, peeled and deveined -1/2 lb. mussels, scrubbed and debearded -1/2 lb. clams, scrubbed -1/2 cup frozen peas -Salt and pepper to taste Instructions: 1. Heat olive oil in a large pot over medium heat. 2. Add the onion and garlic and sauté for 2-3 minutes, or until softened. 3. Stir in the arborio rice and cook for 1 minute. 4. Pour in the seafood stock and add the turmeric, oregano, and salt and pepper to taste. 5. Bring the liquid to a boil, then reduce to a simmer and cover the pot. 6. Simmer for 15-20 minutes, or until the rice is cooked through. 7. Add the shrimp, mussels, and clams and cook for 2-3 minutes, or until the mussels and clams have opened. 8. Stir in the frozen peas and cook for 1 minutes, or until heated through. 9. Adjust seasoning to taste and serve. Prep Time: 30 minutes Nutrition Information: Calories per Serving: 414 Total Fat: 9.2g Carbohydrate: 50.2g Protein: 27.8g