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!
FIshin' for Tacos
Fishing for new taco recipes? Consider seafood! These tasty recipes offer a wide range of variety and an experience packed with flavor and twists. If you’re a fan of seafood you’ll love these options. Check out some of our favorite recipes and celebrate National Fish Taco Day on January 25th with us!
Fast & Fresh Fish Tacos: Fast and fresh! Grab a lb. of Market 32 Mahi Mahi and a bag of Fresh Express Chipotle Cheddar Salad and you’re on your way to enjoying lovely fish tacos.
Grilled Fish Tacos with Cauliflower Tortillas: Break out the Tilapia Filets and the Cauliflower Tortillas for an epic ride of flavor.
Crispy Cornmeal Fish Tacos with Citrus Slaw: This recipe calls for cod accompanied by a fresh, tasty citrus slaw that you won’t be able to resist. So good you’ll have to come back for more.
Beer Poached Mahi Mahi Tacos: These mahi mahi filets are boosted with fresh mango, onion, guacamole salsa and more. This recipe can make any day feel like summer.
General Tso’s Shrimp Tacos: Add some General Tso’s sauce and serrano pepper to your tacos for a wave of bold flavors. Perfect with shrimp!
Check out these video recipes…
National Seafood Month
Ellie Wilson
MS, RDN, CDN
Manager, Lifestyles and Wellness
Celebrating #NationalSeafoodMonth is a great time to celebrate family meals! #FAMILYMEALSMOVEMENT. The Family Meals Movement is a national cross-sector initiative to help families enjoy more meals together, which supports healthy growth and weight, better family relationships, less risky behavior, better mental health, and more. ₁ Time is always short for busy families; seafood is a go-to for quick meals that can get on the table in as little as 10 minutes – even if it is coming right out of the freezer! Bonus – seafood is a smart way to add up nutrition benefits that support brain and heart health. ₂ Choices that are high in omega-3’s can help you level up your family meal – learn which seafood items can make dinner a seafood power meal! Find out more here.
Some parents and caregivers may not know how easy it is to cook seafood – it is one of the comments we hear the most from customers who want to eat more but need some tips to get them started. We can make it very easy – our Seafood Teammates can steam your seafood for free! Then, you can take it home and try a sauce or serving ideas:
- Pantry Power – easy Mediterranean mix-up topper for any Seafood – PICS Capers, PICS Sliced Olives and Culinary Tours Sundried Tomatoes are easy to toss together and top any seafood meal.
- Sauce savvy – Tour the Flavors of the World with Culinary Tours Sriracha Ranch, Thai Chili, Tikka Masala, Sesame Teriyaki. Seafood is mild and easy to season – and variety makes it easy to please everyone at the table.
- Pair with your favorite salad kit for a quick prep and clean up meal.
Keeping meals easy and delicious makes magic happen – for everyone, including the cook. Sheet pan meals are a one-pan wonder, savory and satisfying, and quick clean-up. We are sharing some amazing recipes below, with some special ideas for children.
Sheet Pan Orange-Ginger Salmon Foil Packets
Sheet-Pan Honey-Mustard Glazed Salmon with Roasted Vegetables
Tuna Crescent Rolls: Perfect for Toddler Food – This was developed for toddlers, but is a good idea for every age, and with a few ingredient trades, could be a great snack or appetizer. How about “Salmon in a Blanket”? Bite size and fun, they are tempting and tasty! See the recipe below – we kept the yum factor and better-for-you benefits together with reduced fat dough and sodium smart seasoning recommendations.
Fish Dippers with Lemon-Chive Dipping Sauce – A delicious idea for your little seafoodies!
Family favorite in my house – we use Boboli Thin Crust pizza shells and top ours with sliced fresh scallions. Yum! Shrimp Pesto Pizza
#FallinLovewithSeafood – Perfect for Fall – Salmon
The budget battle is always a factor, and eating seasonally is one strategy to shop smart. This Butternut Squash, Salmon and Rice Bowl puts seasonal, savory savings on the table!
Look for seafood sales and recipes on our website, and #EatSeafoodAmerica!
Salmon in a Blanket (adapted from the Seafood Nutrition Partnership)
- Fresh or frozen Market 32 Salmon Filets (defrosted in refrigerator), cut into bite-size pieces.
- PICS Reduced Fat Crescent rolls, each crescent cut in half to make 2 triangles (16 pieces)
- Salt free seasoning – look for options from PICS, Mrs. Dash, Badia, Kinder in the spice section.)
- Additional options: PICS Maple Syrup OR PICS Honey
Pre-heat oven to 350°F. Prepare a sheet pan with a light coating of olive oil, or parchment paper. Unroll the dough and separate each crescent. Slice in half to create 2 triangles. Cut salmon into bite size pieces – approximately 1.5 inches square. Place salmon pieces on the smaller crescent triangles. Season with a dab of honey on each bite, or a sprinkle of fresh or dried herbs. Following the crescent dough rolling directions, roll the salmon into the dough and place on the prepared sheet pan. Cook at 350°F for about 15 minutes. Internal temperature should be 145°F, and dough should be cooked and light brown.
Experiment! This could also be done with frozen/baked phyllo cups or cooked in an air fryer (follow air fryer recommendations for time and check internal temperature for doneness.) Enjoy!
Price Chopper/Market 32 is a recognized #FAMILYMEALS Partner
National Seafood Month
Ellie Wilson
MS, RDN
Does this sound familiar? It is 4 PM, and you have no idea what to make for dinner. What you do know is you want it to be quick, easy, delicious, and good for you. Seafood may be your new best friend – versatile and vital, full of essential nutrients and easy to season, it can be a big deal for a special evening or a freezer-to-plate problem solver.
Less than 20% of Americans eat the recommended amount of se afood #2XPerWeek, but that is starting to change as culinary curiosity and positive health benefit research across the life span continues to grow. As a group, seafood is nutrient dense, meaning it packs a variety of nutrients into each nourishing bite, depending on the species. Lean protein, brain and heart-health promoting omega-3 fats; vitamins A, B and D, as well as minerals selenium, zinc, iodine, iron, calcium and phosphorous. Together they bring a lot of value in an easy-to-cook package!
Seafood, especially in the Northeast, has a historical role in feeding the indigenous peoples of America, and then European settlers when they arrived. As stated by author Barton Seaver, “seafood was the first economy this country founded, and upon which we took our first steps toward economic and political freedom.” ₁ This was fueled in part by the robust access to North Atlantic cod and intersected with the seeking of religious freedom. Fasting days, which included seafood traditions, were over 150 per year in some religious calendars, and underpinned immigration for religious freedom to the New World for many. Immigration throughout American history has brought many from cultures where seafood was a fundamental element of their cuisine. Seafood was also a mainstay during the World Wars, when other foods were rationed to support troops. Seasonality also has a role – the seas come alive in spring, in time for Lent, the most popular time of year to eat seafood.
The advancement of technology and processing has expanded the options we have for seafood – many of the varieties we carry are wild caught, processed and fresh frozen at sea to maintain the highest quality of delicate flavor and texture. Market 32 frozen filets are individually wrapped in the package, ensuring you can make one or all and enjoy the same great experience. Frozen seafood can be cooked in about 15 minutes, right out of the freezer, so is a perfect staple for busy days. Market 32 Shrimp and Scallops come in various sizes, ready to defrost and enjoy or perfectly prepped to make your favorite recipe. Lobster and crab are the highest quality, and wonderful to bring to a table full of friends and family!
Check out the great sales and watch for recipes and finspiration throughout October, National Seafood Month.
#EatMoreSeafoodAmerica!
Fin-tastic Seafood!
Ellie Wilson, MS, RDN Senior Nutritionist
Making a fin-tastic seafood meal has never been easier! Our innovative Seafood Team took some of their best and most popular fresh fish and shrimp options, and combined them with tasty and colorful fresh veggies in a special seal and cook bag. A teaspoon of butter and room for your favorite seasonings sets the stage for quick and easy microwave or baked fresh seafood meal, done in minutes!
Fresh salmon, haddock, or tilapia star in these beautiful meal kits, and premium frozen shrimp is the fourth variety in this ground breaking seafood meal offer. With a 5-day fresh shelf life, you can plan your week and be sure you can meet the American Heart 
Association and Dietary Guidelines for Americans recommendations for seafood twice per week! Eat like a Mediterranean with these combinations – 8 ounces of fresh vegetables in each seafood dinner helps you get your vegetable servings in too. All the benefits – lean seafood, omega 3s, fresh vegetables full of antioxidants, fiber and flavor – and no mess to clean. Reel in the benefits of these fresh meals.
Visit https://www.pricechopper.com/seafood-meals to see all the great Seal & Cook offerings! Written by Jane Golub Director In-Store Marketing Programs
May 20, 2018
SIMPLY SURIMI
Simply Surimi Seafood Sticks are a great-tasting new seafood product that are best described as the natural evolution of imitation crab products. Made from high quality wild and sustainable Alaska Pollock and just eight other natural ingredients. Simply Surimi is certified gluten-free by Beyond Celiac and certified heart healthy by the American Heart Association and recently verified by the Non-GMO Project.
The Seafood Sticks are also an excellent source of protein with 10g per serving. Packaged in a single serving 3.7-ounce size, Seafood Sticks are a wholesome and hearty snack that are perfect for active kids, fitness enthusiasts and anyone trying to maintain a healthy lifestyle.
Enjoy Simply Surimi plain right out of the bag or dipped in cocktail sauce or with your favorite dressing.
Look for Simply Surimi in the Refrigerated Seafood Case. Mussel Magic in March
Ellie Wilson, MS, RDN, CDN Senior Nutritionist
March is warm and cold, sunny and snowy, cloudy and clear – every day is different. As schedules heat up, having something easy on hand for a warm lunch or dinner is always a good idea. Pier 33 Mussels are frozen fresh and go from freezer to skillet. Easy to season and savor, a glug of olive oil around the pan, a generous pinch of parsley, chopped garlic, and a splash of wine, and you can serve up a simple entrée over pasta or steamed veggie noodles in 10 minutes. They shine as a quick addition to a Manhattan clam chowder, and marry well with a bold curried coconut sauce – check out this Thai Red Curry Mussels recipe (https://www.pricechopper.com/recipes#/10969.) They also pack a nutrition punch as a good source of B12, selenium, zinc, and folate. Pier 33 mussels are a versatile and delicious way to add seafood to your day, and get you closer to the two servings per week recommended for good health. Check out other varieties in the frozen seafood case. Try today and save $1.00 off any TWO (2) Pier 33 Mussels with AdvantEdge e-Coupon through March 31st! Don’t forget their fresh frozen salmon – quick to cook and easy to enjoy, lean protein and omega 3s will get you energized for spring! Resolution Solution
Ellie Wilson, MS, RDN Senior Nutritionist
Happy, healthy New Year! Every January, I am asked to share the best ways to get started on a healthier lifestyle. My top picks are:
- Eat more seafood
- Eat more produce
- Drink more water
Enjoying seafood twice per week is a powerful first step. Meal maker solutions in the Seafood department include Pier 33 Ocean Raised™ Salmon. Frozen fresh, they will take you from tide to table quickly and easily. Single serving and family four packs are ready for dinner in less than 10 minutes! Add a fresh salad and you have upped the ante on both produce and water – water in produce is part of how we can improve water intake, a simple benefit bogo. Put salmon on the menu every week and you are half way to that two servings per week that are recommended by the Dietary Guidelines for Americans and the American Heart Association. Nourish your family and teach your children well with lifelong food habits that support their good health. This family- friendly Asian Ginger Broiled Salmon https://www.pricechopper.com/recipes#/8866 is a great fit for a busy night. The e-coupon https://www.pricechopper.com/coupons#/?coupon_id=385534 makes this a smart start to healthy year! www.pier33gourmet.com October is a #SeafoodParty!
Ellie Wilson, MS, RDN Senior Nutritionist
October is National Seafood Month, and we always bring the best seafood to our communities, sourced by a great team. This year we partnered with Pier 33 Gourmet Seafood, a world leader in Ocean Raised Atlantic Salmon®.
Pier 33 Gourmet Seafood (www.Pier33Gourmet.com) is committed to bringing highly nutritious, flavorful, sustainably raised salmon to today’s busy families interested in 
serving healthier gourmet meals at home. Their frozen salmon fillets are the perfect starting point for easy to prepare, restaurant quality, culinary seafood adventures. They also fit your need for something that cooks up easily and quickly – 8 minutes stove top or 4 minutes in the microwave is all it takes to enjoy the 28 grams of lean protein and over 2,000 mg of powerful Omega 3’s per serving!
The Dietary Guidelines for Americans and the American Heart Association recommend seafood twice per week for better health, including heart health. Pier 33 salmon portions are a game changer for busy people seeking solutions to better eating. If you want to learn more about how seafood supports good health, check out the #SeafoodParty at http://www.seafoodnutrition.org/.
Healthy Hack – Try this!
Double the salmon in this Roasted Salmon with Orange sauce and Root Vegetables Fall recipe, (https://www.pricechopper.com/recipes#/11376). Serve the extra salmon later in the week over an easy bagged salad or sautéed spinach. Two servings – too easy! #SeafoodParty Written by Jane Golub Director In-Store Marketing Programs
July 16, 2017
SEA CUISINE UNFISHIN’ BELIEVABLE SEAFOOD
Seafood this flavorful is hard to believe. Introducing Sea Cuisine’s newest collection of flavor-packed visibly packaged insanely premium cuts of fish. Flavor and quality you have to see – and taste – to believe.
Available in Lemon Pepper Scallops, Asian Grill Rubbed Salmon, C
itrus Rubbed Salmon, Honey Chipotle Salmon, Garlic & Herb Tilapia and Stout Spiked BBQ
Salmon.
With these simple, expertly prepared cuts of seafood, you can feel insanely good about the fish you’re feeding your family. There is no limit to the dishes you can create. Explore the entire product collection – and prepare to pinch yourself.
Look for Sea Cuisine products in the Frozen Seafood section.