Pistachio Crusted Baked Cod

It is recommended to enjoy seafood two to three times per week. The keyword enjoy – don’t keep making the same recipe over and over again. Try this Pistachio Crusted Baked Cod.

Pistachio Crusted Baked Cod on a baking sheet

Too many times I hear consumers they only eat fish when they are out to eat because they don’t know how to cook it at home. Fish and seafood are some of the simplest proteins to cook. It’s quick, quite forgiving, and there are so many different flavor combinations to pair with.

Why you should make this Pistachio Crusted Baked Cod recipe

I may be biased, but this Pistachio Crusted Baked Cod is delicious! Plus, the simplicity of it is great for getting dinner on the table during busy nights. The added bonus – eating more fish includes a lot of health benefits.

Why dietitians want you to eat more seafood

Fish literally saves lives. Eating seafood two to three times per week reduced the risk of death from any health-related cause by 17 percent.

Seafood sits among the highest- quality proteins (like eggs, meats, poultry, and dairy) and offers additional health benefits. It can reduce the risk of heart disease, can help during pregnancy to help the child develop a healthy brain, and improve memory and sharpness.

Health benefits of cod

Cod is the leanest protein available, meaning the protein to calorie ratio beats out any other food.

Cod is a low fat flaky white meat fish that is a good source of protein, phosphorus, niacin, and Vitamin B-12. An individual 100 g (raw) portion of cod has less than 90 calories, less than one gram of fat, and 17 grams of protein.

pistachio crusted cod with spinach and orzo on a white plate

Tips for baking fish

Medium-to-fatty fish with a firmer texture and richer flavor (like cod, salmon, or swordfish) are perfect grilling, baking or broiling because they can withstand the heat.⁠

Lean, mild-flavored fish with tender, white or pale flesh, such as sea bass, flounder or grouper are usually delicate, so this cooking method works well.⁠

When do you know when fish is done?

Many types of fish are delicate and tender, so you want to avoid overcooking them. The best way to tell if a fish is done is by testing it with a fork. Insert the fork at an angle, at the thickest point, and twist gently. The fish will flake easily when it’s done, and it will lose its translucent or raw appearance.⁠

Pistachio Crusted Baked Cod on a baking sheet lined with parchment paper

Using pistachios as the crust

Poor pistachios. I feel like they are a totally underrated nut. Pistachios are versatile in the kitchen and just as many nuts can be used with both sweet and savory applications. The caution for using nuts as a crust is they have a tendency to burn. Since the cooking process for fish is usually shorter and this Pistachio Crusted Baked Cod recipe is baked vs. seared, it will not burn.

Health benefits of pistachios

The green and red-purple hues in pistachios come from antioxidants. Pistachios are known for their fiber and protein content. Nearly 90% of the fat in pistachios are from heart-healthy (good-for-you) fats.

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piece of pistachio crusted baked cod with orzo and spinach

Pistachio Crusted Baked Cod

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 14
  • Total Time: 24 minutes
  • Yield: 4 1x
  • Category: seafood
  • Method: baking
  • Cuisine: american

Scale

Ingredients

4 cod fillets (about 6 ounces each), or other firm white fish
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1/2 cup shelled unsalted pistachios
1/2 cup whole-grain Panko breadcrumb
1 clove garlic
1/4 cup plain Greek yogurt
2 teaspoons Dijon mustard
1 teaspoon lemon zest
1 teaspoon olive oil


Instructions

Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Place cod on the baking sheet. Sprinkle the cod fillets with 1/4 teaspoon salt and pepper.

In a food processor, pulse pistachios, panko, garlic, and remaining salt, for about 10-15 seconds until a crumbly texture is reached.

In a small bowl, mix together the yogurt, mustard, and lemon zest. Using a pastry brush or mini spatula, evenly spread the yogurt mixture in top of each fillet. Evenly, gently press the pistachio mixture on top. Drizzle olive oil over the fillets. (Alternatively use and olive oil cooking spray.

Bake until fish is opaque throughout, approximately 12 to 14 minutes.


Keywords: cod, pistachio, fish, dinner

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Sources:
https://www.seafoodnutrition.org/
https://www.seafoodhealthfacts.org/

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Instant Pot Lemon Ginger Salmon

You’ll be soon adding this easy Instant Pot Lemon Ginger Salmon to your weekly dinner menu rotation.

salmon layered with ginger and lemon in an instant pot

A lot of Instant Pot recipes are used for tough cuts of meat. The function of the Instant Pot creates steam under extreme pressure and forces it’s way to the tough fibers of the meat breaking them down to become tender.

But what if you have an already delicate protein like salmon?

hands holding a bowl of quinoa, salmon, and green beans

You can still utilize the Instant Pot for more delicate proteins like salmon, but the Instant Pot is utilized a little differently.

Instead of searing and submerging in liquid, utilize the steaming rack of the Instant Pot. Add a little liquid on the bottom which will steam the salmon and infuse flavors into the final product. For this recipe, I used vegetable broth and a few sprigs of parsley. Utilize different herbs to infuse flavors.

salmon placed in an instant pot

By simply laying the lemon and ginger on top of the salmon fillet, the flavors penetrate into the salmon fillet creating fresh and vibrant flavors.

While the cooking time is only 3 minutes in the Instant Pot, allow an extra 5-10 minutes for the Instant Pot to come to full pressure, then it begins the three minute cook time.

quinoa, salmon, and green beans in a white bowl with white napkin

Research shows eating seafood two to three times per week reduces the risk of death from any health-related cause. Seafood provides unique health benefits as a lean protein and is the best source for omega-3 fatty acids, which are healthy fats essential to human health and development.

Use this simple and flavorful Instant Pot Lemon Ginger Salmon to help you meet the mark for enjoying seafood 2-3 times each week!

#TeamGoodFat

Embrace the unsaturated fats found in foods such as walnuts, seeds, plant oils, avocados, and fatty fish such as salmon, tuna, trout, sardines, mackerel, and herring.

Fats play an essential role in human health from head (brain) to toe (joints). Replacing just 5 percent of your caloric intake from so-called bad fats (like trans and saturated fat found in red meat) with unsaturated fat from seafood and plant-based foods can reduce your risk of death by 27 percent.
(source)

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quinoa, salmon, and green beans in a white bowl

Instant Pot Lemon Ginger Salmon

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 3
  • Total Time: 8 minutes
  • Yield: 34 1x
  • Category: dinner
  • Method: Instant Pot

Description

You’ll be soon adding this easy Instant Pot Lemon Ginger Salmon to your weekly dinner menu rotation.


Scale

Ingredients

1/2 cup vegetable broth
1 small bunch of fresh parsley
1 pound salmon fillet (about 1-inch thick)
salt and pepper, to taste
1 small knob (about 2 tablespoons) fresh ginger, sliced
1 lemon, sliced


Instructions

Pour broth and parsley in the Instant Pot and then put in the steamer rack (coated with cooking spray) at the bottom, making sure the handles are extended up.

Place salmon, skin side down, on the steamer rack. Sprinkle with salt and pepper. Layer on pieces of ginger and lemon.

Close the Instant Pot and make sure vent is turned to “Sealing”. Plug it in, press “Steam” and press the + or – buttons to set it to 3 minutes. When the Instant Pot beeps that it’s done, quick release the pressure, being careful to stay out of the way of the steam that will shoot up. Press the “Warm/Cancel” button. Remove lid, and using hot pads, carefully remove rack with salmon and set on a plate.

Serve alongside a whole grain and vegetable for a complete meal. 


Notes

Cooking time may vary. Depending on the thickness of your salmon, 3 minutes is perfect for a fillet that’s about 1 inch at its thickest part.

Keywords: salmon, Instant Pot, dinner, healthy fats, heart healthy

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Sheet Pan Miso Salmon and Green Beans

This sheet pan recipe has a special gut health ingredient – miso! Sheet pan dinners are becoming a staple for busy weeknights. Sheet pans dinners are versatile and can be mixed and matched with different ingredients and flavor blends.

Miso Salmon & Green Beans on a baking sheet

Gut Health:

More and more research is being studied about gut health and the connection to overall health. Some are even calling the gut a “second brain” as now studies are showing how much they continuously work together.
According to Harvard Medical School, a troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression because the brain and the gastrointestinal (GI) system are intimately connected. 

Why gut health is important

I’m sure you’ve heard about how probiotics support gut health. If not, probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. The body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep the gut stay healthy.

hand holding Miso Master Organic Mellow White Miso


Food rich in probiotics includes yogurt, kefir and fermented foods like sauerkraut, kombucha, tempeh, and miso – the probiotic-rich food I used in this recipe.

What is Miso Paste?

In simple terms, miso is a fermented bean. Primarily, miso is made from soybeans, but any bean can be used. I use chickpea miso or white soybean miso often, just because it’s lighter in color and a more neutral flavor.

salmon with sesame seeds on a baking sheet

Varieties of Miso Paste

Diving a little deeper into the difference between varieties of miso, I consulted one of my favorite cooking resources, The Kitchn.

White Miso

White miso is made from soybeans that have been fermented with a large percentage of rice. The actual resulting color can range from white to light beige, and the miso has a definite sweet taste. White miso is best used in condiments like mayo or salad dressings, or in light sauces.

Yellow Miso

Yellow miso is usually made from soybeans that have been fermented with barley and sometimes a small percentage of rice. It can be yellow to light brown in color. Yellow miso has a mild, earthy flavor and is better for general use in not only condiments, but soup, marinades, and glazes.

Red Miso

Red miso is typically made from soybeans fermented with barley or other grains, though with a higher percentage of soybeans and/or a longer fermentation period. It can range in color from red to dark brown. The deep umami flavor of red miso can overwhelm mild dishes but is perfect for hearty soups, braises, and glazes.

miso salmon and green beans on a sheet pan sprinkled with sesame seeds

My go-to miso brand is, Miso Master.

Many have an understanding that probiotics are important for gut health and with cold and flu season upon us, the best defense may be good gut health, but the key to these helpful gut health bacteria is feeding them with prebiotics for the probiotics to flourish in the gut.
Prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.

Prebiotics are found in whole foods that are packed with fiber (aka. plants)! To improve gut health, a mixture of both probiotics and prebiotics is needed. Probiotics need to be fed (by prebiotics) in order to remain active and healthy and to benefit you as much as possible.

Bottom Line

Prebiotics (fiber) is the food for probiotics (helpful bacteria) to flourish, to improve gut health.

Let’s put it this way: It’s like you can’t out-exercise a poor diet. The same goes for gut health. You can’t consume more probiotics without consuming prebiotics to improve gut health.

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salmon and green beans on a sheet pan

Sheet Pan Miso Salmon and Green Beans

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 mins
  • Cook Time: 12 mins
  • Total Time: 22 mins
  • Yield: 4 1x
  • Category: dinner

Description

Sheet pan dinners are becoming a staple for busy weeknights. They are versatile and can be mixed and matched with different ingredients and flavor blends. This sheet pan recipe has a special gut health ingredient – miso!


Scale

Ingredients

  • 1 ¼ pounds salmon, sliced into even portions
  • 2 tablespoons white miso
  • 1 teaspoon sesame oil
  • 1 tablespoon mirin
  • 1 tablespoon low-sodium soy sauce (or liquid aminos)
  • 1 tablespoon fresh ginger, minced
  • 1 clove garlic, minced
  • 1 lb. green beans, ends trimmed
  • 1 tablespoon sesame seeds, toasted
  • 2 scallions, thinly sliced

Instructions

  1. Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper or coat with cooking spray.
  2. In a small bowl, whisk together miso, sesame oil, soy sauce, ginger, and garlic until smooth.
  3. In an even layer spread the green beans on the baking sheet. Make room in between green beans and place salmon skin side down. Brush salmon generously with miso mixture. Drizzle remaining miso mixture over green beans.
  4. Bake for 6-10 minutes, depending on the thickness of the salmon, until salmon is opaque in the center and can flake easily. Broil for the last 1-2 minutes.
  5. Garnish salmon and green beans with sesame seeds and scallions.

Keywords: dinner, salmon, sheet pan

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Disclosure: This recipe has been updated to be entered into the #CelebrateSeafood recipe contest.

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Smoked Salmon Avocado Flatbread

Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_KitchenBy posting this recipe I am entering a recipe contest sponsored by the Seafood Nutrition Partnership and am eligible to win prizes associated with the contest. I was not compensated for my time.

I was excited to enter this recipe contest sponsored by the Seafood Nutrition Partnership because I feel like seafood does not get enough love in the appetizer department. Also, I selfishly can’t wait to see what everyone else came up with for this contest to get even more seafood inspired recipe ideas.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
Yes, you may see the usual shrimp cocktail, or crab dip included in an appetizer spread. There are so many other seafood options to consider.

Why add more seafood into your weekly routine? 

Eating seafood twice a week reduces the risk of death from any health-related cause. Studies show it may reduce your risk of heart disease, plus it gives you more energy throughout the day. (Source)

My feeling is the general population knows they should eat more seafood, but not sure how to prepare it. From delicate, mild flounder to rich, flavorful salmon, or sweet and savory shrimp, seafood can please any palate. Seafood fits with all of your favorite flavors – it can be incorporated into a spicy Latin dish, flavorful Creole recipe, light, and refreshing salad, or a rich Italian pasta bowl.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
I’ve loved smoked salmon ever since I was introduced to it when I worked at a local bagel shop in high school. It has a silky, buttery, texture balanced with a not so fishy, smokiness flavor. All seafood, including smoked salmon, is one of the leanest sources of protein and a superfood packed with nutrients such as omega-3s, which is essential for your good heart health.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen

 The Great Debate: Farm-Raised or Wild Caught:

I get this question often and I never tell anyone one way or another, but rather to help them educate themselves.  The Seafood Nutrition Partnership collaborates with FishWatch.gov who provides easy-to-understand facts about the science and management behind U.S. seafood and tips on how to make educated seafood choices. Helping everyone—from chefs to consumers—understand sustainable seafood.

Also, check out Monterey Bay Aquarium’s Seafood Watch. They make recommendations, in your area, showing you which seafood items are “Best Choices” or “Good Alternatives,” and which ones you should “Avoid.” This list is constantly being updated as things are changing.

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smoked salmon flatbread on a slate

Smoked Salmon Avocado Flatbread

  • Author: Chef Julie Harrington, RD
  • Yield: 8 appetizer pieces 1x
  • Category: appetizer

Description

Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads


Scale

Ingredients

  • 2 tablespoons goat cheese
  • 2 tablespoons cream cheese
  • 1 tablespoon fresh dill, finely chopped
  • 1 clove garlic, minced
  • 1 1/2 teaspoons olive oil, divided
  • 2 whole grain naan
  • 1/2 small red onion, thinly sliced
  • 1 cup arugula
  • 6 oz. smoked salmon
  • 1/2 of an avocado, sliced thinly
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 350 degrees F. Line a baking cheese with parchment paper or cooking spray.
  2. In a small bowl, combine the goat cheese, cream cheese, dill, garlic, and 1 teaspoon olive oil. Mix well.
  3. Spread evenly over both pieces of naan bread. Top with onion slices.
  4. Bake naan in the oven for 8-10 minutes until the edges and bottom of the naan are crisp.
  5. Remove naan from the oven. Let slightly cool.
  6. In a small bowl, toss arugula with remaining 1/2 teaspoon of olive oil. Season with salt and pepper.
  7. Top naan with arugula, salmon, and avocado. Cut each naan into 4 appetizer size slices. Serve.

Keywords: smoked salmon, flatbread, appetizer

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Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
Learn more about the Seafood Nutrition Partnership:
Website: http://www.seafoodnutrition.org/
Facebook: https://www.facebook.com/seafoodnutrition
Instagram: https://www.instagram.com/seafoodnutritionpartnership
Pinterest: https://www.pinterest.com/seafood4health/
Twitter: https://twitter.com/Seafood4Health

Mediterranean En Papillote

I am excited to share that I am now a featured editor for the Healthy Aperture blog and contributing a bi-monthly “Culinary Corner” column. Pinch me – I’m blogging alongside these other amazing RD’s that I have always looked up to!
Mediterranean En Papillote via RDelicious Kitchen @RD_KitchenI’ll be sharing recipes and articles featuring culinary techniques and kitchen gadgets to help everyone get a little more comfortable cooking in their kitchens. Check out my first recipe: Mediterranean En Papillote on the Healthy Aperture blog today!


RDelicious Kitchen @RD_Kitchen

Smoked Salmon and Dill Sheet Pan Frittata

Serve eggs family-style with this Smoked Salmon and Dill Sheet Pan Frittata that will kick your breakfast or brunch up a notch.
Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafoodWay back when one of my first jobs was at a bagel shop. It was one of my favorite jobs. I worked with my friends and got to enjoy endless bagels and coffee. The only downside was getting to work at 5:00 am on a weekend.
Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafoodNow, I love enjoying a leisurely brunch on the weekend. One thing the bagel shop introduced me to was smoked salmon or also known as lox. I still remember this one customer who always ordered – an everything bagel with cream cheese, lox, tomato, red onion, and capers. Of course, I had to try it.

Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafoodThat’s when my smoked salmon love affair began. It is now a staple at my brunches. I love the addition of the smoked salmon in this frittata. Plus, baking it in the sheet pan makes it so easy to serve! Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafoodOften times the term lox and smoked salmon are used interchangeably, but there is a difference. Lox was traditionally only made from the belly of salmon. The salmon is salt-cured or brined but never cooked or even smoked. It has a very smooth silky texture. Smoked salmon is a much more generic term than lox. Smoked salmon can be made from any part of the fish, and it starts with salt curing or brining, just as in lox.

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piece of Smoked Salmon and Dill Sheet Pan Frittata on a white plate with a gold fork

Smoked Salmon and Dill Sheet Pan Frittata

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 8 1x
  • Category: Breakfast
  • Method: Oven-Baked

Scale

Ingredients

  • 12 eggs
  • 5 ounces smoked salmon (lox), chopped
  • 3 scallions, chopped
  • 1/2 cup dill, roughly chopped
  • 1-pint grape tomatoes, sliced in half
  • salt and pepper, to taste

Instructions

  1. Prep:
  2. Preheat the oven to 350 degrees F. Spray a 13×9 inch deep baking dish with cooking spray. Set aside.
  3. Whisk eggs in a large bowl. Season with salt and pepper.
  4. Spread smoked salmon, scallions, dill, and grape tomatoes evenly in the bottom of the baking dish.
  5. Gently pour eggs over the smoked salmon mixture.
  6. Bake in the oven for 20 minutes, until eggs are cooked through and top begins to brown.

Keywords: #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafood

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of julieharringtonrd.com

Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafood

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

Skip the packaged ingredients and reinvent taco night with fresh and flavorful ingredients with Chipotle Lime Shrimp Tacos with a Creamy Avocado Broccoli Slaw.

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw via RDelicious Kitchen @rdkitchenGrowing up, I always went over to my bff’s Michelle’s house for taco night and she always came over to my house for pasta night. The Recipe ReDux crew is creating a variety of tacos for Taco Tuesday.

Taco night is one of those quick and easy dinners that many love, but why not reinvent taco night?! Skip the traditional beef tacos and switch it up with shrimp. Love the creaminess with a dollop of sour cream? Try a creamy avocado, lime, yogurt dressing.

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw via RDelicious Kitchen @rdkitchenTacos are so versatile, so this recipe can easily be adapted to fit your families preferences. Don’t love shrimp? Try tilapia if you want to stick to seafood or try it with chicken. Like more spice? Kick it up a notch and add more spices to the shrimp. What I love about recipes is that they are a guide. You don’t need to follow them exactly. That is what’s fun about cooking, you get to be creative in the kitchen!
Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw via RDelicious Kitchen @rdkitchenDon’t have a ton of time in the evening? Break this recipe up in parts. Maybe marinate the shrimp before you leave for work in the morning or make the creamy avocado broccoli slaw the night before. Don’t worry the lime juice will prevent the avocado from turning brown.
Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw via RDelicious Kitchen @rdkitchenI made this recipe for two, so we had some leftovers. The next day, I added the broccoli slaw and shrimp on a bed of lettuce and packed it for lunch.

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Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw on a white plate

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4 1x
  • Category: Dinner

Scale

Ingredients

  • Shrimp:
  • 1 tbsp olive oil
  • 1 tsp chipotle seasoning blend
  • 1 tsp salt
  • 1 lime, juiced and zested
  • 1 pound shrimp, peeled and deveined
  • Broccoli Slaw:
  • 2 cups broccoli slaw mix
  • 1/4 cup packed fresh cilantro leaves
  • 4 ounces plain yogurt
  • 1 avocado
  • 1 lime, juiced and zested
  • salt and pepper, to taste
  • 8 white corn tortillas
  • optional toppings: cilantro leaves, avocado slices, lime wedges

Instructions

  1. Preheat grill to medium-high heat.
  2. Wrap tortillas in aluminum foil and place in the back of the grill when cooking the shrimp to warm through. (Alternatively: wrap in a damp paper towel and heat in the microwave)
  3. In a shallow bowl, mix together the olive oil, chipotle seasoning, salt, lime juice and zest. Place shrimp on skewers and submerge in the marinade and let marinate for at least 20 minutes.
  4. Grill shrimp until bright pink and slightly charred, about 1-2 minutes each side.
  5. While shrimp is cooking, prepare the creamy avocado broccoli slaw. Add cilantro, yogurt, avocado, lime juice and zest into a blender or food processor. Blend until smooth. Season with salt and pepper to taste. Mix with the broccoli slaw.
  6. Layer broccoli slaw on top of corn tortillas, top with shrimp and any additional toppings.

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RDelicious Kitchen @RD_KitchenChipotle Lime Shrimp Tacos via RDelicious Kitchen @rd_kitchen

Guacamole Shrimp Wonton Cups

Guacamole Shrimp Wonton Cups are a crowd-pleasing appetizer to share at your next gathering. Layered with guacamole, mango salsa, and shrimp, these flavors are the perfect little bite for entertaining! 

Guacamole Shrimp Wonton Cups

We eat with our eyes first. This appetizer definitely catches your eye and the secret is – they are so easy to make!

Some recipes are more of an assemble kind of recipe vs. cooking everything from scratch and guess what.. that’s okay! It makes prep time much shorter saving you time in the kitchen. For this recipe, I used prepared guacamole and mango salsa. Feel free to create your version from scratch.

hand holding shrimp wonton cup appetizer

How to make wonton cups

Tip: Wonton wrappers are often found in the produce section of the grocery store.

  • Preheat oven to 350 F. Lightly coat a 24-cup mini muffin tin with nonstick spray.
  • Press wonton wrappers into each of the muffin tins, to create a cup shape.
  • Place into oven and bake for 10-12 minutes, or until golden brown.

Bonus: For extra flavor, brush the wontons with olive oil and sprinkle additional seasonings to the wonton wrappers before baking.

Skip this step: Don’t feel like making the wonton cups? Stack the layers of guacamole, mango salsa, and shrimp in a “scoop” chip.

Guacamole Shrimp Wonton Cups on a dark board

Nutrition Benefits of Ingredients

How do these Guacamole Shrimp Wonton Cups stack up nutritionally?

  • Homemade wonton cups: less sodium that pre-made chips
  • Guacamole: the base of guacamole is avocado – one-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice
  • Mango-salsa: mangos are an excellent source of vitamin C, 50% DV, which plays an important role in immune function and skin health
  • Shrimp: provides a high amount of protein and healthy fats, in addition to a variety of vitamins and minerals
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Guacamole Shrimp Wonton Cups

Guacamole Shrimp Wonton Cups

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25 minutes
  • Yield: 24 1x

Scale

Ingredients

  • 24 wonton wrappers
  • 24 medium shrimp, peeled and deveined
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon oregano
  • 1/4 teaspoon pepper
  • 1 cup guacamole
  • 1 cup mango salsa

Instructions

  1. Preheat oven to 350 F. Lightly coat a 24-cup mini muffin tin with nonstick spray.
  2. Press wonton wrappers into each of the muffin tins, to create a cup shape.
  3. Place into oven and bake for 10-12 minutes, or until golden brown.
  4. In a medium bowl, combine shrimp, olive oil, garlic powder, paprika, onion powder, cayenne pepper, oregano, and black pepper.
  5. Coat a large pan with cooking spray and place over medium-high heat. Add shrimp, cook, flipping once, until pink and opaque, about 2 minutes on each side. (or place on skewers and grill)
  6. Fill each wonton with 1 tablespoon guacamole, 1 tablespoon mango salsa, then 1 shrimp.
  7. Serve immediately.

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