It’s been a couple months, but we are back with some new recipes! Last month, our dietitian Jamie hosted her first Coastline Cooks show on DCTV. She made two dishes, Shrimp Scampi with Linguini and Tilapia with Mango Salsa. Seafood is a great health food that contains tons of nutrients, such as Omega 3s and vitamin B12. When paired with a whole wheat pasta, spinach, garlic, onions, or fruit salsa and vegetables, you’re only adding more nutrients.
Shrimp Scampi with Linguini
- 1 Tbsp Butter
- 2 Tbsp Olive Oil
- 1/2 Medium Onion, Finely Diced
- 4 cloves Garlic Cloves, Minced Or Pressed
- 3/4 lb Large Shrimp, Peeled And Deveined
- 1 whole Lemon, zested
- Salt And Freshly Ground Black Pepper, To Taste
- 1 lb, whole wheat linguine (or pasta of preference)
- 2 cups fresh baby spinach
- Chopped Fresh Parsley, To Taste
- 1/4 cup Grated Parmesan Cheese
Preparation: Boil water for pasta; cook until just done/al dente. Drain and set aside, reserving a cup of the pasta water. Add spinach to pasta and cover, so spinach wilts. Heat olive oil and melt butter in large skillet over medium heat. Add onions and garlic and cook for two or three minutes, or until onions are translucent. Add shrimp, then stir and cook for a couple of minutes until opaque. Squeeze in lemon juice and zest, and parsley.
Pan-Seared Tilapia with Mango Salsa
- 1/4 cup all-purpose flour
- 1 tspn garlic powder
- 1 tspn onion powder
- 1 tspn smoked paprika (or plain paprika)
- 1/2 tspn fresh ground black pepper
- 3/4 pound fresh tilapia filets, cut into 2 equal pieces
- 2 tbsp canola oil, for cooking
For the Mango Salsa:
- 1 large ripe mango, peeled, pitted and diced
- 1/2 red bell pepper, diced
- 2 tbsps minced red onion
- 1 tbsp chopped fresh cilantro
- 1 jalapeno pepper, seeded and minced finely
- 2 tbsps lime juice
- 1 tbsp lemon juice
- salt and pepper to taste
Preparation: For the Tilapia: In a shallow baking dish combine flour, seafood seasoning, and pepper. Add the tilapia and lightly coat each side. Heat oil in a large skillet over medium-high heat. Shake off any excess seasoned flour and place in the skillet. Brown on both sides, about 2 to 3 minutes per side. For the Mango Salsa: Prepare by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
We hope you enjoy these two dishes!