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30 Days, 30 Ways: Savor More Seafood

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All throughout January we’re bringing you 30 Days, 30 Ways to Good Health, a series of easy strategies for overall wellness (and because we love food, it’s focuses on the foods and cooking techniques to add into your life instead of what to take away.)  Read on for our latest eat well strategy: savor more seafood.

 

Seafood is a wonderful source of protein and healthy fats. In particular, seafood is one of the best natural sources of omega-3 fatty acids, which are known to protect against heart disease. Where possible, choose sustainably-raised fish, and don’t shy away from small oily fish like sardines and anchovies. Get inspired with some of our favorite fish recipes below.

img19l-1Salmon Tacos with Mango Avocado Salsa
Try to purchase wild salmon rather than farmed—not only is it a more sustainable option, but it’s more nutritious and flavorful, too.
img32lBaked Cod with Leeks, Morels and Bacon
Here, elegantly ridged morels partner with smoky bacon and caramelized leeks to create a sophisticated baked fish dish. A touch of Champagne vinegar adds punch, and a few snips of fresh chives lend color.
img8lShrimp in Tomato-Olive-Caper Sauce
Polenta makes a hearty gluten-free base for this rustic Italian meal. Get the polenta started first, and then simmer the shrimp while it cooks. If you can find San Marzano canned tomatoes, they will add a bold flavor and supple texture to the dish.
img53lOlive Oil-Poached Tuna Tomato-Fennel Salad
Poaching in a shallow bath of olive oil and herbs results in tender, flavorful tuna that can be enjoyed warm or at room temperature. Serving it alongside a salad of fennel, tomatoes and beets adds vibrant color and fresh flavor to the dish.
img4l-1Fish with Lemon and Caper Sauce
Piccata is a traditional Milanese preparation in which a pan sauce of butter, lemon juice and capers is spooned over thin slices of sautéed veal. But that same trio of ingredients is also used in southern Italy as the basis of a sauce for white fish, especially those with a delicate texture.
img2lHalibut in Parchment with Basil Oil
Baking fish in parchment paper, a quick cooking method, gently preserves the fishs tenderness while capturing its flavor. The fish may be placed on a bed of herbs or vegetables, or topped with a sauce, flavored oil or butter. Cooking fish inside a packet intensifies its taste and envelops the fish with a cloud of fragrance that is released when the parchment is cut for serving.
img41lCrispy-Skinned Fillet of Atlantic Salmon
The key to achieving crispy-skinned fish lies in the preparation and drying of the skin prior to cooking it. To do this, make sure that your fishmonger removes all of the scales from the skin and then carefully follow Chef Thomas Keller’s instructions for removing the moisture from skin without damaging the fish’s delicate flesh.
img51lAlaskan Halibut Cioppino
A unique twist on the traditional recipe, with chunks of halibut and butternut squash mingling in a fennel-scented broth with clams, mussels and shrimp.
img58lGrilled Salmon and Red Onions with Nectarine Salsa
This dish shows off two favorite summer ingredients—nectarines and Alaskan salmon. It’s so simple to make, and using high-quality ingredients means little embellishment is needed. If you’d like a little something extra, serve with tortillas, rice or quinoa.
img16lPan-Seared Scallops with Sauteed Oranges
This colorful winter dish showcases two types of oranges: the standard navel orange and the crimson blood orange, which make a refreshing counterpoint to seared sea scallops. Originally from Sicily, blood oranges have a distinctive red flesh and juice and a flavor reminiscent of berries.
img81lCrab and Jalapeno Burgers with Grilled Mango Salsa
These tropical-inspired burgers use crab as a lean protein base. Crab is bursting in vitamin B-12, which helps form healthy blood cells. Bright mango and red onion provide a big dose of vitamins A and C. The salsa imparts a smoky flavor to the patties, thanks to a quick stint on a grill pan before dicing and mixing.
img4l-1Grilled Halibut with Potato-Fennel Puree
Bulb fennel, also known as Florentine fennel or sweet anise, comes into season in early summer and is available well into the autumn months. Pureed with potatoes, it makes a light alternative to traditional mashed potatoes. The puree can be prepared up to 30 minutes before serving, covered and reheated.
img23lLemon-Garlic Shrimp Skewers
Cooked on a Himalayan salt plate over an outdoor grill, shrimp emerge perfectly seasoned with a subtle hint of salt. Be sure to remove the skewers immediately after the shrimp are done; otherwise, they may become too salty.
img24lGinger-Soy Red Snapper en Papillote
An Asian-inspired marinade amps up the flavor of red snapper, which is cooked in a parchment-paper packet along with carrots and napa cabbage. For a complete meal, serve over steamed rice.
img48lClams with White Beans, Fennel and Broccoli Rabe
Tender, sweet Manila clams take only minutes to cook. Here, they’re augmented by fresh fennel, saffron and red pepper flakes for a sophisticated dish. Serve with crusty bread brushed with olive oil and sprinkled with black pepper.
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Our Test Kitchen’s Favorite Healthy Dishes January 8, 2016 | 5 Comments

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Inspired by their love of food and passion for health and wellness, our Test Kitchen team launched a Wellness Camp at our headquarters this January, dedicated to teaching Williams-Sonoma employees about little things we could all do to improve our diets and overall sense of well-being. All month, we’ll be sharing some of their favorite tips, from healthy recipe hacks to cooking techniques to small substitutions that make a big difference. Follow along with us on the blog and on Instagram at @williamssonoma and the hashtag #wswellness.

 

Looking for the best-ever recipes for healthy living? The professionals in the Williams-Sonoma Test Kitchen have hand-selected a few of their go-to favorites, and you’ll find them below.

 

“We chose these recipes because they have the key features for clean eating,” our test kitchen cooks told us. “They showcase vegetables and fruits of all colors; use healthy cooking techniques such as grilling and steaming; and get full flavor from spices, herbs and acids.”

 

Read on to discover healthy, great-tasting inspiration for everyday cooking and easy entertaining.

 

Eggs Baked in Tomato Paprika SauceEggs Baked in Tomato Paprika Sauce
Fennel seeds and smoked paprika amp up the flavor of this healthy tomato sauce, topped with a quartet of protein-rich baked eggs.
Warm Corn, Tomato and Arugula SaladWarm Corn, Tomato and Arugula Salad
We’ve teamed a rainbow of fresh tomatoes with corn and arugula to create a wholesome salad with the perfect balance of flavors, colors and textures.
Farmers' Market Salad with Tomato-Basil VinaigretteFarmers’ Market Salad with Tomato-Basil Vinaigrette
Make the most of farm-fresh produce by tossing together this light, healthy salad. For a savory crunch, we’ve topped it with crispy homemade garlic chips.
Kale Salad with Quinoa, Pistachios and Pomegranate SeedsKale Salad with Quinoa, Pistachios and Pomegranate Seeds
Tuscan kale teams up with hearty quinoa, crunchy nuts and jewel-tone pomegranate seeds for a nutrient-packed salad that’s bursting with fresh flavors.
Vegetarian Bibimbap with Crispy Brown RiceVegetarian Bibimbap with Crispy Brown Rice
Put a healthy spin on a traditional Korean dish, spicing up brown rice, fresh vegetables and farm-fresh eggs with ginger, garlic and red chiles.
White Turkey ChiliWhite Turkey Chili
Cannellini beans and tender chunks of roasted turkey give this hearty chili plenty of lean protein. Fire-roasted green chiles and a dollop of tangy sour cream finish the dish with bright, fresh flavors.
Ginger-Soy Red Snapper en PapilloteGinger-Soy Red Snapper en Papillote
A bold, Asian-inspired marinade livens up the flavor of red snapper, which is cooked in a parchment-paper packet along with crunchy carrots and napa cabbage.
Chicken and Mango SkewersChicken and Mango Skewers
Bright tropical flavors shine in this light, healthy combo of succulent grilled chicken and juicy mango, jazzed up with tangy lime and red chile peppers.
Vegetarian Curry with Butternut Squash, Eggplant and ChickpeasVegetarian Curry with Butternut Squash, Eggplant and Chickpeas
Seasonal vegetables take center stage in this hearty meatless curry, enriched with coconut milk and fragrant spices. Serve the curry over steamed rice, topped with a spoonful of yogurt.
Zucchini Noodle Faux PhoZucchini Noodle Faux Pho
For a healthy spin on a classic Vietnamese noodle soup, we’ve switched out the noodles for long strands of zucchini, made with our spiralizer. It’s a fun, easy way to add fresh flavors, textures and nutrients. (See our video for how to make this dish using a handheld spiralizer.)
Grilled Skirt Steak with ChimichurriGrilled Skirt Steak with Chimichurri
Lean steak gets a big flavor boost from chimichurri, the piquant Argentinean condiment that includes fresh herbs, garlic, vinegar and olive oil. A quinoa salad with grilled vegetables makes the perfect side dish.
img83lStrawberry Galette with Crème Fraîche
Celebrate the bright, healthy flavors of fresh strawberries by making this gorgeous galette. For a bit of extra indulgence, serve each slice with a dollop of crème fraîche.
Yogurt Panna Cotta with Orange-Pomegranate CompoteYogurt Panna Cotta with Orange-Pomegranate Compote
We’ve given classic Italian panna cotta a healthy update by substituting  yogurt for the traditional cream. This silken dessert is delicious on its own or accompanied by our sweet-tart orange and