Seafood meals are smart moves for everyone, with a wonderful value story, too!
Seafood is a great, lean protein source, and recommended to be enjoyed at least twice per week by the Dietary Guidelines for Americans and the American Heart Association.
The Covelle items are frozen and individually cryo-vacced in their packages which makes it easy to plan and easy to keep on hand for busy days. Use 1, 2 or all 4 – great to have that level of quality and flexibility.
Quick-cooking – these frozen seafood filets can go from freezer to pan without defrosting – they cook up in a skillet or a sheet pan in 10 – 15 minutes, win-win for family meals!
Savory and satisfying – seafood is a culinary treasure, easy to season with your favorite spices, herbs and sauces. Stay traditional with lemon and garlic or explore the ocean’s treasures (and great variety of Cape Covelle items) and world flavors like chili-lime and barbeque rubs! Did you know, many seasoning blends are also lower or no sodium – you can get great flavor and manage sodium with blends by PICS, McCormick, Weber, Kinder and Badia.
Everyone can make these quick and savory favorites. Check out these ideas, tips, and hacks for delicious seafood meals! First, let’s take a closer look at our items needed for this week.
1 pack Cape Covelle Wild Caught Salmon (buy one get one FREE this week)
1 pack Cape Covelle Haddock (buy one get one FREE this week)
1 lb. Green Asparagus
1 bag Little Potato Company Gourmet Potatoes
1 pack Dole Chopped Salad Kit, Crunchy Taco
1 Avocado
1 pack PICS Tortillas
1 can (15 oz) PICS Black Bean Salsa
Planning ahead? Defrost filets in the bag in the refrigerator, up to 1 day ahead of when they will be cooked.
Sheet pan prep: Use Simply Done Aluminum Foil and a light spray of PICS Vegetable Oil to make cooking and clean up quick and easy. You can cook filets and fresh or on the same tray, with or without crimping the foil to create a barrier between different items on the same sheet pan.
Cooking from frozen? Tip – Some recipes call for rinsing the frozen filet, but that is not necessary. Use the 2-step directions below to keep your recipe and timeline on track. For seafood servings that are 6 Oz. or less.
Preheat oven to 425 degrees.
Sheet Pan Hack: Place frozen filets (if skin is on, skin side down) on the lightly oiled sheet pan. Cover filets loosely with foil for the first 10-12 minutes. This allows the filet to steam/defrost and maintain moisture. The same can be done with frozen vegetables. After 12 minutes, remove the foil covers. Season with herbs and spices, or a sauce, and return to the oven to finish for 10- 12 more minutes, or when an instant read thermometer reads 145 degrees.
Freezer to Skillet Hack: Set skillet and a cover that can be placed over frozen seafood on the stove. Spray skillet with PICS Vegetable Spray. Turn burner on low, and place filet(s) on the skillet. Place cover over seafood and allow to steam/sauté for 5 – 10 minutes. Remove cover and flip filets. Season or sauce and cook over low/medium heat until done, 10 – 12 minutes, until an instant read thermometer reads 145 degrees.
This Sheet Pan Salmon meal is a winner!
Reel in the simplicity with this delicious, easy meal.
Wash and trim the ends on the asparagus.
Hack: Place Gourmet Baby Potatoes on a microwave safe dinner plate, and microwave for 2-3 minutes. Move them around the plate to promote even cooking and microwave for 1 more minute. This will speed cooking so the salmon, asparagus, and potatoes all finish roasting at the same time.
Preheat oven. If seafood and veggies are not frozen, 375 degrees is fine.
Place salmon on one end of the pan, potatoes in the middle, and asparagus on the other end of the pan. Spread veggies and potatoes so they all have a spot on the pan, and none are stacked on top of each other. Spray seafood, veggies, and potatoes lightly with PICS Vegetable Oil if desired. Season with herbs and spices. Roast on the top rack in the oven, turning the veggies and potatoes at the 10-minute mark to promote even cooking. If using a sauce on the salmon, brush it on after turning the vegetables. Return to the oven for 10-12 minutes, until an instant-read thermometer reads 145 degrees and all vegetables are cooked. Serve it up!
Shop Sheet Pan Salmon!
Haddock Tacos
Change up Taco Tuesday with these mouth-watering haddock tacos!
Follow the directions above for cooking the haddock by your preferred method, sheep pan or skillet.
While the haddock is cooking, prepare the Dole salad according to directions, reserving the corn chips.
Wash and slice the avocado in half, then into chunks.
Open PICS Salsa.
Place Pics Tortillas, 2 per plate, up to 4 plates or servings.
When haddock is cooked, allow it to rest for a minute, then divide each filet into two pieces and place on the center of the tortillas. You may want to cut those pieces into smaller chunks to distribute the length of the tortilla. Sprinkle with chili-lime or taco spices. Using the Dole Crunchy Taco Salad kit for most of the filling is a great hack that delivers a delicious meal – maxing veggie variety and flavor while also saving time and stretching your budget! . Using a slotted spoon, place 1-2 spoonfuls of PICS salsa on the salad, and add a few of the avocado chunks. Sprinkle tortilla chips from the salad on top of the other ingredients, roll up and serve. Sassy, savory and simple.
Shop Haddock Tacos!
Final Tip: Many like the texture of seafood that has been cooked in the skillet for fish tacos, but you can prepare it either way. Cooking the haddock by the sheet pan method while preparing a different dinner a day or two before you plan to serve it can put you way ahead on a busy night – just warm the cooked haddock in the microwave and serve up with the rest of the fresh ingredients!