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For the fish phobic: Start with mild, white fleshed fish, such as tilapia, cod and sole. Avoid the oily choices with darker flesh, such as mackerel and bluefish. Dark fleshed fish have more healthful omega 3 fatty acids, but they an acquired taste. Mild fish, meanwhile, can take on the flavor of whatever spices, seasonings and sauces you desire, and they absorb marinades in minutes.

New Era Yankees Fitted

New Era Yankees Fitted

Heat 1 tablespoon of the oil in a large nonstick saute pan or skillet over medium high heat. Once the oil shimmers, add the shrimp and cook, stirring, just until they are pink and barely opaque. Transfer to a plate.

to incorporate and heat through. Remove from the heat; add the pasta and chopped fennel fronds. Taste, and adjust the seasoning as needed.

For the budget minded: Shop wisely, control portion sizes and extend the seafood with other ingredients. Mix a handful of shrimp with vegetables, pastas, grains, beans. If the fish is particularly pricey, remember: A mere pound can yield four servings. Shop for sales, get to know your fishmonger and don forget cold storage. Mild fish takes particularly well to freezing, so you can buy when the price is right, with no pressure to cook it right away.

1 tablespoon extra virgin olive oil, plus more for optional garnish

Add the diced fennel and onion, stirring to coat. Season with salt and pepper to taste. Reduce the heat to medium; cook for about 8 minutes, stirring often, until the onion and fennel soften. Add the peas and the wine; cover and cook for about 4 minutes, until the peas are heated through.

1 frozen peas, defrosted

Uncover; return the shrimp to the pan. Toss Atlanta Hawks Hats

The taste of the fennel bulb alone is a little subtle; finishing with some of the chopped fennel fronds really lets the flavor come through.

New Era Yankees Fitted

New Era Yankees Fitted

Keep those strategies in mind, and you can make the most important change of all: no more excuses.

For the environmentally conscious: Turn to such sources as the Monterey Bay Aquarium Seafood Watch Program and the Blue Ocean Institute, both of which use color coded rankings online to help you make smart choices. (The Natural Resources Defense Council, meanwhile, can help you identify fish that are low in mercury.)

columnist Stephanie Witt SedgwickKosher salt

New Era Yankees Fitted

Add the pancetta to the pan; cook over medium high heat just until the pancetta pieces start to crisp.


6 ounces sweet onion, cut into

2 ounces diced pancetta

New Era Yankees Fitted

New Era Yankees Fitted

5 ounces peeled, deveined shrimp, preferably 31 40 count, each cut into four pieces

fishy, and it can happen in a flash because fish cooks so quickly but that also one of its best qualities. Your job is to keep an eye on it. Quickly pan fry thin fillets, browning them on each side until just opaque. Finish larger, thicker pieces in the oven or on the stove top in a vibrant broth or stew.

For the novice: Overcooking can render a delicate fillet tough and unappealingly Nike Air Jordan Hats

8 ounces dried mezze rigatoni (may substitute any shell shaped pasta)

Eating more seafood can be a key to a healthful diet. But it also can seem easier said than done. The hurdles? The people you cook for, and with, might not like fish. New Era Yankees Fitted You might not know how to cook it. The cost can be daunting, and environmental questions can be confusing. Thankfully, each obstacle can be overcome.

5 recipes to land more fish on the table this year

1/2 dry white wineBring a pot of lightly salted water to a boil over medium high heat. Add the pasta and cook according to the package directions. Drain in a colander.

New Era Yankees Fitted

Meanwhile, trim off the fennel stalks; reserve them for another use, if desired. Finely chop enough of the feathery fronds to yield 2 tablespoons. Core the fennel bulb, then cut the bulb into dice.

8 ounces fennel bulb, stems and fronds attached

Shrimp, Fennel, Pea and Pancetta Rigatoni

(about 1 ground black New Era Tampa Bay Lightning

4 servings

Already diced pancetta is now widely available in grocery stores.

New Era Yankees Fitted

New Era Yankees Fitted

New Era Yankees Fitted

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