3 Simple Earth-friendly seafood dishes

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Sustainably caught Arctic char is pan seared and

Sustainably caught Arctic char is pan seared and served with a mango, tomato, scallion and basil topping. (Apr. 2012) Photo Credit: Marge Perry

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Here are three dishes made with eco-friendly, sustainably harvested seafood.


4 plum tomatoes (about 12 ounces), diced

1 mango, diced

1/4 cup chopped scallions

1/4 cup basil, cut into thin shreds

1 teaspoon orange zest

3/4 teaspoon salt, divided

4 (6-ounce) Arctic char fillets

1/8 teaspoon black pepper

1 tablespoon olive oil

1. Combine the plum tomatoes, mango, scallions, basil, orange zest and 1/4 teaspoon of the salt in a bowl; set aside.

2. Season fish with remaining 1/2 teaspoon salt and the pepper.

3. Heat oil in large, nonstick skillet over medium-high. Add fish, skin side up, and cook 2 minutes, or until golden. Turn and cook 3 minutes, until fish is cooked through and skin is crisp.

4. Serve with the mango-tomato topping.

Makes 4 servings.

Nutritional analysis per serving 245 calories, 30 g protein, 16 g carbohydrates, 3 g fiber, 7 g fat, 2 g saturated fat, 541 mg sodium


2 tablespoons extra-virgin olive oil

1/2 teaspoon salt

2 tablespoons parsley, chopped

1 tablespoon fresh oregano, chopped

1 tablespoon fresh thyme

1 teaspoon lemon zest

1 tablespoon lemon juice

1 1/2 pounds sea bass fillets

1. Preheat oven to 425 degrees. Coat a baking sheet pan (with low sides) with cooking spray.

2. Whisk together oil, salt, parsley, oregano, thyme, lemon zest and lemon juice. Place fish on the prepared baking sheet pan with the skin side down. Spoon the herb mixture over fish, spreading it evenly on the top surface. Roast until the center of the thickest piece just loses its translucency, about 13 minutes. Makes 4 servings.

Nutritional analysis per serving 229 calories, 31 g protein, 1 g carbohydrates, 0 g fiber, 10 g fat, 2 g saturated fat, 408 mg sodium


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Almost all mussels are farmed, and mussel farms can benefit the surrounding habitat.

1 tablespoon canola oil

1 1/2 cups chopped red onion

3 cloves garlic, minced

1 tablespoon minced ginger

1 teaspoon bottled Thai red curry paste

1 (15-ounce) can light coconut milk

2 teaspoons honey

2 pounds mussels, scrubbed and debearded as needed

1/4 cup lime juice

1/2 teaspoon lime zest

1/2 cup basil, chopped

1. Heat the oil in a large pot or Dutch oven over medium high. Add the onion, garlic and ginger, and cook, stirring, until somewhat softened, about 3 minutes. Stir in the curry paste; add the coconut milk and honey and bring to a boil. Immediately add the mussels; cover and cook until the mussels open, about 5 minutes. (Discard any that do not open.)

2. Use a slotted spoon to transfer the mussels to 4 bowls. Stir the lime juice, lime zest and basil into the broth and spoon the broth over the mussels. Makes 4 servings.

Nutritional analysis per serving 271 calories, 28 g protein, 19 g carbohydrates, 1 g fiber, 9 g fat, 1 g saturated fat, 675 mg sodium

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