Three Simple and Sustainable Local Seafood Recipes

Simple and Sustainable

PHOTOGRAPHY AND TEXT BY

JENNY SHEA RAWN MS, MPH, RD

JennySheaRawn.com @jennyshearawn

In my house, seasonal shifts always influence our meal plans, and in the warmer months, we crave fresh produce and locally caught seafood. We are fortunate on the Cape and Islands to have access to some of the best seafood in the world. Oftentimes, my family and I purchase fish directly from the permitted fishermen and women right at the dock, which is as fresh as it gets! It also happens to be a great lesson for my kids on understanding where their food comes from. Here are a few of our family’s favorite warm weather meals. If the weather allows, these dishes are best enjoyed alfresco!

SPRING HERB AND PANKO-BAKED sea scallops

This elegant yet hearty baked scallop dish is simple to pull together and quick to cook. I like to serve this scallop dish with warm rolls or crusty bread with roasted veggies and a green salad on the side.

TIME: 20 MINUTES SERVES: FOUR AS A MAIN DISH INGREDIENTS

½ cup plain panko crumbs 2 tablespoons unsalted butter, softened 1 tablespoon extra virgin olive oil ¼ cup loosely packed parsley, finely chopped ¼ cup loosely packed dill leaves, finely chopped 1 clove garlic, minced ¼ teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 1 lb fresh sea scallops, tough side muscle removed, patted dry ¼ cup dry white wine (we used Sauvignon Blanc)

FOR GARNISH AND SERVING

Sea salt 1 lemon, cut into wedges

SIMPLE TO PULL TOGETHER, QUICK TO COOK

NUTRITION HIGHLIGHTS

Scallops are rich in protein and are packed with vitamin B12, which is great for brain function and red blood cell synthesis. They also contain selenium, which supports a healthy immune system, and phosphorous, known to strengthen bones and teeth.

RECIPE NOTES

After you wash the herbs, make sure to dry them well, so they don’t add moisture to the panko topping. This panko-crumb mixture is also delicious on cod and haddock! DIRECTIONS

1 » Preheat the oven to 400 degrees. Spray a medium-sized, nine by nine-inch baking dish with cooking spray. Alternatively, you could use two nine-inch oval baking dishes. 2 » In a small bowl, combine panko crumbs, butter, extra virgin olive oil, parsley, dill, garlic, salt and pepper. Combine well with your fingers. 3 » Add scallops to the baking dish. Spoon panko topping atop scallops. Pour wine into the base of the baking dish, but not over the scallops. 4 » Bake for 11-13 minutes, or until scallops are just opaque. Broil for the last minute or two to toast the panko crumbs. (Keep a close watch so the panko crumbs don’t burn.) Bake time will vary depending on the size of your scallops. I test for doneness by pulling the baking dish out around 10 minutes and slicing a smaller-sized scallop in half. 5 » When finished, remove scallops from the oven. Sprinkle with sea salt, if desired. Serve with lemon wedges.

mussels

WITH FRESH HERB OIL

This stunning dish is a celebration of fresh herbs and mussels. Don’t let the herb oil intimidate you. It’s a very simple blend of herbs with extra virgin olive oil, and it’s a fragrant and velvety addition to the mussels. A loaf of crusty bread is a must for dipping.

TIME: 20 MINUTES SERVES: 4 AS AN APPETIZER, 2 AS A MAIN DISH

INGREDIENTS

For the fresh herb oil: 1 cup packed basil leaves ¼ cup flat parsley leaves 2 tablespoons dill leaves ¼ cup extra virgin olive oil Juice from 1 lemon wedge (from the lemon wedges below) ¼ teaspoon kosher salt

FOR THE MUSSELS

2 lbs mussels, picked over, rinsed and debearded 1 tablespoon extra virgin olive oil 1 tablespoon unsalted butter 2 cloves garlic, minced 1 bunch scallions, thinly sliced, white and green parts divided (Reserve the green parts for serving) 1/4 cup dry white wine (I use a Sauvignon Blanc.)

FOR SERVING

Green parts of the scallion bunch (from above) 1 lemon, cut into wedges Toasted and buttered baguette slices

DIRECTIONS

FOR THE FRESH HERB OIL

Add basil, parsley, dill, extra virgin olive oil, lemon juice and salt into a food processor. Pulse until blended and smooth.

FOR THE MUSSELS

1 » Put the mussels in a colander and rinse them in cold water. Inspect well. Discard any mussels with broken shells. If any mussels are open, gently tap them on the counter. If they close, they are fine to eat. If they remain open, discard. If you see any beard (the green or black strings), gently tug it off. 2 » Add butter and 1 tablespoon extra virgin olive oil to a large, wide pot over medium heat. (I use an 11-inch pot.) Add in minced garlic and the white and light green parts of the sliced scallions and cook until they are softened and fragrant, stirring frequently. 3 » Add the mussels into the pot gently. Pour the wine over the mussels and give them a gentle stir, coating the mussels. Place the lid on and increase the heat to high. Steam will begin pouring out between the pot and lid. After about two minutes, give the mussels a gentle stir – this will ensure they are cooking evenly. Using tongs, remove any mussels that have opened and place in the serving bowl. Put the lid back on and continue cooking for a few more minutes until most or all of the mussels have opened. Discard any mussels that haven’t opened. (Like my husband says, when in doubt, throw it out.) 4 » Place mussels into serving bowls. Pour the broth over the mussels. Drizzle mussels with the herb oil and sprinkle with the green parts of the scallions. Serve with lemon wedges and toasted baguette slices.

RECIPE NOTES Place a large bowl on the table for empty shells. Use a wine that you want to drink for this dish. If you’re going to open a bottle, you might as well use one that you like. If you’d prefer to not make the herb oil, just finely chop the herbs then toss with the mussels after you’ve removed them from the heat.

NUTRITION HIGHLIGHTS Mussels are nutrient-rich little beauties. They’re packed with satisfying protein, omega-3 fatty acids, iron, zinc, selenium, vitamin B12, and vitamin C. INTERESTING TIDBIT Mussels are filter feeders. They remove excess nutrients and phytoplankton from the water which improves water quality.

seacuterie board

Charcuterie boards have been a hot trend for a long time, and now seacuterie boards are not far behind. I don’t think I’m alone when I say that I’d choose a beautiful platter of seafood and seaweed over cheese and crackers any day. This appetizer can be served at home on the patio, but another option is to prep the ingredients at home and take it with you to your favorite beach.

TIME: 20 MINUTES SERVES: 4 AS AN APPETIZER, 2 AS A MAIN DISH INGREDIENTS

FOR THE TUNA TARTARE

10 wonton wrappers, cut in half diagonally ¼ teaspoon kosher salt 3 scallions, white and green parts, thinly sliced 1 tablespoon rice vinegar 1 tablespoon soy sauce 1 teaspoon honey 1 teaspoon sesame oil 1 teaspoon ginger paste (found in the produce section of your local grocer) or ½ teaspoon freshly grated ginger ¼ teaspoon sriracha ½ lb sushi-grade ahi tuna, cubed ½ teaspoon black sesame seeds 1 tablespoon pickled ginger

FOR THE LOBSTER SALAD

½ lb fresh lobster meat, chopped into bite-sized pieces 1 avocado, diced ½ bunch chives, sliced 2 tablespoons white wine vinegar ¼ teaspoon freshly ground black pepper Kosher or sea salt, to taste

FOR THE QUICK PICKLED RED ONION (OPTIONAL)

½ red onion, thinly sliced ½ cup rice vinegar 1 teaspoon sugar ½ teaspoon kosher salt

ASSEMBLY

8 oysters, shucked ½ cup seaweed salad (we love Atlantic Sea Farms from Maine) Lemon wedges

DIRECTIONS FOR THE TUNA TARTARE

1 » Preheat the oven to 400 degrees. Line two baking sheets with parchment paper. Place wonton wrappers on parchment paper and spray on both sides with cooking spray. Sprinkle with salt. 2 » Bake for 4 minutes, then rotate baking sheets (front to back/bottom to top rack). Bake another 2-4 minutes until crisp and lightly browned. Remove from the oven. 3 » In a medium shallow bowl, combine scallions, rice vinegar, soy sauce, honey, sesame oil, ginger, and sriracha. Add tuna and toss lightly to combine. Sprinkle with sesame seeds. Serve with pickled ginger and crispy wonton chips.

FOR THE LOBSTER SALAD

In a medium shallow bowl, combine lobster, avocado, chives, vinegar, and black pepper. Stir gently. Salt to taste.

FOR THE QUICK PICKLED RED ONION

In a small bowl, combine red onion, rice vinegar, sugar, and salt. When ready to plate, drain vinegar and serve.

PLATTER ASSEMBLY

On a large ice-lined platter, place oysters on the half shell. Add tuna tartare and lobster salad bowls to the platter. Nestle in a bowl with the seaweed salad. Place red onions and lemon wedges in a few open spots on the platter. Serve.

NUTRITION HIGHLIGHTS

Lobster is rich in protein, essential for muscle health, as well as iodine, which is important for thyroid health. Oysters are loaded with zinc and selenium, both of which are critical for your immune system, and vitamin B12, which is great for brain function and red blood cell synthesis. Ahi tuna is not only rich in satisfying protein, but it’s also rich in B vitamins and selenium. RECIPE NOTES

As a shortcut and time-saver, swap the baked wonton chips for tortilla chips or rice crackers. Make this platter as is, or make it your own with your favorite homemade or locally made seafood salads and dips. Those with compromised immune systems, as well as those who are pregnant, infants, young children and older adults, should not consume raw or undercooked fish and shellfish.

INTERESTING TIDBIT

Oysters are filter feeders. They help to clean our coastal waters by reducing excess nitrogen in the water.