2 simple seafood recipes that are wonderfully quick and delicious

Have a little bit of time and a need to whip up an impressive alternative to your regular meals? These seafood recipes are not only simple, but a sure-fire way to win over guests and family members that are tired of spaghetti, tacos and or meatloaf.

Sea scallops are often soaked in phosphates to help preserve them. If they look bright, shiny, and clustered together, you'll know they've been soaked. For the best flavour, ask for "dry" or unsoaked scallops. They should look pale ivory in colour and not clumped together. To make this light main dish more substantial, serve it and the sauce over cooked linguine.

Prep time: 10 minutes 

Cook time: 20 minutes

 Serves 6 

What you'll need

• 10 mL (2 tsp) olive oil
• 450 g (1 lb) sea scallops
• 3 cloves garlic, sliced
• 50 g (1/4 c) sliced oil-packed sundried tomatoes
• 250 mL (1 c) dry white wine or sherry
•  250 mL (1 c) vegetable broth
• 10 mL (2 tsp) fresh lemon juice
• 45 mL (3 tbsp) fresh orange juice
• 30 g (2 tbsp) butter, cut into pieces
• 1 large navel orange, peeled, segmented, segments chopped
• 22.5 g (1 1/2 tbsp) chopped fresh basil

1. Heat the oil in a large, deep skillet over medium-high heat. When very hot, add the scallops and cook just until lightly browned and barely translucent in the centre, two minutes per side. Remove to a plate.

2. Add the garlic, sundried tomatoes and wine or sherry to the skillet. Boil, scraping the pan bottom occasionally, until the liquid is reduced by about half, five minutes. Add the broth and boil until the liquid is again reduced by about half, about eight minutes.

3. Reduce the heat to low, and stir in the lemon juice, orange juice, butter, orange segments, and 15 grams (one tablespoon) of the basil. Simmer for one minute.

4. Divide the sauce among the bottoms of six small plates. Arrange the scallops over the sauce and sprinkle with the remaining basil.

PER SERVING: 182 cal, 7 g fat (3 g sat), 10 g carbs, 14 g protein, 1 g fibre, 35 mg chol, 214 mg sodium, 48 mg calcium

Pressed for time? This omega-3-packed, satisfying meal couldn't be any more simple to make. Slather some herb-infused mustard onto a fillet of salmon then roast it for ten minutes. Serve with rice and roasted broccoli.

Prep time: 5 minutes

Cook time: 15 minutes

Serves 4 

Here's your list of ingredients: 

• 15 mL (1 tbsp) Dijon mustard
• 15 mL (1 tbsp) coarse mustard
• 10 mL (2 tsp) honey
• 15 mL (1 tbsp) olive oil
• 15 g (1 tbsp) chopped fresh parsley
• 15 g (1 tbsp) chopped fresh tarragon
• 5 g (1 tsp) grated orange zest
• 2 g (1/2 tsp) salt
• 0.5 g (1/8 tsp) ground black pepper 1 salmon fillet (about 725 to 750 g or 1 1/2 lbs), bones removed

What to do

1. Preheat the oven to 260°C (500°F). Coat a baking sheet with cooking spray.

2. In a small bowl, whisk together the Dijon mustard, coarse mustard, honey, olive oil, parsley, tarragon, orange zest, salt, and pepper.

3. Set the salmon skin-side down on the baking sheet and coat with the mustard glaze.

4. Roast until the salmon just begins to flake easily with a fork, 10 to 12 minutes.

PER SERVING: 293 cal, 15 g fat (2 g sat), 4 g carbs, 34 g protein, 0 g fibre, 94 mg chol, 556 mg sodium, 36 mg calcium

Enjoy these quick and simple options for turning your table into an Omega 3 buffet.