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Jenny Shea Rawn
  • Home
  • Recipes
    • Salmon/Fatty Fish
    • White Fish
    • Tuna and Swordfish
    • Lobster, Crab
    • Scallops, Shrimp, Squid
    • Seaweed/Kelp
    • Mussels, Oysters, Clams
    • Non Seafood
  • How Tos
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Farm Fresh

  • Farm Fresh

Farm Fresh

  • by Jenny Rawn
  • April 4, 2018
  • 0

Jenny Rawn

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About Jenny

Welcome to our little corner of the sea! Jenny is a wife and busy mom of 2 living on Cape Cod. She is also a Registered Dietitian, recipe developer and food photographer with a love for the ocean and a passion for cooking and learning about seafood, especially local seafood. We hope to be a resource for you for all things seafood and hope you find some sea-inspiration to bring back into your own kitchen.

As seen on: Jenny has been featured in hundreds of local and national media outlets including: The Boston Globe, Fox 25 News, The Boston Herald, FoodNetwork.com, Today.com, The Chef’s Kitchen, Cape and Islands Magazine, NESN, NECN, WEEI, Women’s Health, Shape, Progressive Grocer, The Cape Cod Times and more.
🫐Who loves wild blueberries as much as we do?! 🫐Who loves wild blueberries as much as we do?! Sharing our favorite smoothie today – this is our Salted PB&J Smoothie – it’s SO good and couldn’t be easier. The kids go WILD over it! ➡️Grab the full recipe on the blog – plus learn why @wildblueberries are a staple in our freezer (hint, it has to do with 1) nutrition 2) taste and 3) convenience) -— linked in profile. What’s in your favorite wild blueberry smoothie? #wildblueberries #pickwild #cognitivehealth #rdchat #rdapproved #haveaplant #healthyfoods #nourishyourbody #eatrealfood #eatwholefoods #healthyfamily #childrenshealth #rdsofinstagram #dietitiansofinstagram #cookingwithkids #eattherainbow #blueberries #nourishing #nourishyoursoul #antioxidants #antiinflammatory #nourishingfoods #brainhealth #nationalnutritionmonth #frozenfoodsmonth #capecodfoodies
Pan Fried Skate Wings! Have you ever tried skate? Pan Fried Skate Wings! Have you ever tried skate? Skates are related to stingrays - they are bottom-dwelling fish with fillets (wings) that look like an open fan. The muscle tissue of the fillets has striated bands of muscle, giving it an interesting texture with an almost scallop-like flavor. Because skate wings are thin, they cook VERY quickly. We love this simple preparation of skate - and Lexi does too, watch til the end! RECIPE: Pan Fried Skate Wings Total time: 15 minutes Serves: 4 Course: Main Course Ingredients: · 1 1/2 pounds skate wing fillets · 1/4 teaspoon kosher salt · 1/4 teaspoon freshly ground black pepper · 1 tablespoon safflower or canola oil · 4 whole cloves garlic, smashed · 1 lemon, cut into rings, divided · 2 tablespoons unsalted butter · 2 tablespoons fresh chopped parsley Instructions: 1. Pat skate very dry. Season with salt and pepper. 2. Add oil to a large skillet over medium high heat. Once hot and glistening, add skate wings to the skillet (use two pans, if needed) and smashed garlic. Sauté for 3-4 minutes until a nice golden crust forms, add 2-3 lemon slices and butter, then flip and cook another 1-2 minutes until fish is opaque and cooked through. 3. Plate and top with chopped fresh parsley. Serve with remaining lemon slices. #maseafoodambassador #newenglandseafoodies #skatewing #skate #panfried #fishlover #seafood2xwk ##eatseafoodamerica #rdchat #rdapproved #localseafood #eatlocalcapecod #pescatarian #fishfriday #fishrecipes #easydinnerideas #fishfry #capecodseafood #seafoodie #sustainableseafood
🌷Spring Seacuterie Board. Smoked salmon dip, cr 🌷Spring Seacuterie Board. Smoked salmon dip, crab stuffed deviled eggs, @fishwife tinned sardines, mini bagels, carrots, radishes, asparagus, tzatziki, red onion, capers, dill and lots of lemon make up this stunning spring seacuterie board. Perfect for breakfast or brunch on Easter, Mother’s Day or any spring celebration. This board serves 4-6 people. ➡️Grab the full details on the blog, link in my profile. #tinnedfish #tinnedseafood #tinnedsardines #tinnedfishporn #seacuterieboard #seacuterie #seafood2xwk #eatseafoodamerica #pescatarian #fishlover #cannedfish #salmon #sardines #charcuterieboard #charcuterie #cheeseboard #cheeseboardsofinstagram #rdchat #rdapproved #springfood @seafood4health
🍄Our favorite way to eat mushrooms these days - 🍄Our favorite way to eat mushrooms these days - crispy Baked Portabella Fries! Even the kids ate them until they realized they were mushrooms 🤪. Great as an app or side dish. Recipe ⬇️ Baked Portabella Fries Serves: 4 as an app or side dish Time: 35 minutes Ingredients: · 5 portabellas, cleaned, sliced into just over a 1/4 inch slices · ~2 tablespoons olive oil, more if needed · 2 tablespoons cornstarch · 2 tablespoons grated parmesan cheese · 1/2 teaspoon Italian seasoning · 1/4 teaspoon kosher salt · 1/4 teaspoon garlic powder · 1/8 teaspoon black pepper · Your favorite marinara sauce for dipping, warmed Directions: Preheat oven to 425 degrees F. Prepare a baking sheet with parchment or tinfoil. Add portabella slices to a resealable bag with olive oil. Seal and shake the bag to distribute the oil. Add more oil, if needed. Add cornstarch, parmesan, Italian seasoning, salt, garlic powder and pepper to the bag. Shake gently so the mixture adheres to the mushrooms. Place mushrooms on prepared baking sheet and bake 25-30 minutes, flipping halfway through cooking time. Remove from oven, serve right away with marinara sauce. #fruitsandveggies #haveaplant #sidedish #appetizer #mushrooms #mushroomlove #portabellamushrooms #portabellarecipe #kidfriendlyfood #fingerfood #roastedveggies #eatyourveggies #rdapproved #rdchat
☀️Sun, surf & our Mimi and PopPop. Life is goo ☀️Sun, surf & our Mimi and PopPop. Life is good in the Florida Keys!🌊 #oceanreefclub #orc #floridakeys #familyvacay #keyslife #keylargo
❄️Maine, how we love you! A few days on the co ❄️Maine, how we love you! A few days on the coast and in the hills of Camden.
🫐Who loves wild blueberries as much as we do?! 🫐Who loves wild blueberries as much as we do?! Sharing our favorite smoothie today – this is our Salted PB&J Smoothie – it’s SO good and couldn’t be easier. The kids go WILD over it! ➡️Grab the full recipe on the blog – plus learn why @wildblueberries are a staple in our freezer (hint, it has to do with 1) nutrition 2) taste and 3) convenience) -— linked in profile. What’s in your favorite wild blueberry smoothie? #wildblueberries #pickwild #cognitivehealth #rdchat #rdapproved #haveaplant #healthyfoods #nourishyourbody #eatrealfood #eatwholefoods #healthyfamily #childrenshealth #rdsofinstagram #dietitiansofinstagram #cookingwithkids #eattherainbow #blueberries #nourishing #nourishyoursoul #antioxidants #antiinflammatory #nourishingfoods #brainhealth #nationalnutritionmonth #frozenfoodsmonth #capecodfoodies
Pan Fried Skate Wings! Have you ever tried skate? Pan Fried Skate Wings! Have you ever tried skate? Skates are related to stingrays - they are bottom-dwelling fish with fillets (wings) that look like an open fan. The muscle tissue of the fillets has striated bands of muscle, giving it an interesting texture with an almost scallop-like flavor. Because skate wings are thin, they cook VERY quickly. We love this simple preparation of skate - and Lexi does too, watch til the end! RECIPE: Pan Fried Skate Wings Total time: 15 minutes Serves: 4 Course: Main Course Ingredients: · 1 1/2 pounds skate wing fillets · 1/4 teaspoon kosher salt · 1/4 teaspoon freshly ground black pepper · 1 tablespoon safflower or canola oil · 4 whole cloves garlic, smashed · 1 lemon, cut into rings, divided · 2 tablespoons unsalted butter · 2 tablespoons fresh chopped parsley Instructions: 1. Pat skate very dry. Season with salt and pepper. 2. Add oil to a large skillet over medium high heat. Once hot and glistening, add skate wings to the skillet (use two pans, if needed) and smashed garlic. Sauté for 3-4 minutes until a nice golden crust forms, add 2-3 lemon slices and butter, then flip and cook another 1-2 minutes until fish is opaque and cooked through. 3. Plate and top with chopped fresh parsley. Serve with remaining lemon slices. #maseafoodambassador #newenglandseafoodies #skatewing #skate #panfried #fishlover #seafood2xwk ##eatseafoodamerica #rdchat #rdapproved #localseafood #eatlocalcapecod #pescatarian #fishfriday #fishrecipes #easydinnerideas #fishfry #capecodseafood #seafoodie #sustainableseafood
🌷Spring Seacuterie Board. Smoked salmon dip, cr 🌷Spring Seacuterie Board. Smoked salmon dip, crab stuffed deviled eggs, @fishwife tinned sardines, mini bagels, carrots, radishes, asparagus, tzatziki, red onion, capers, dill and lots of lemon make up this stunning spring seacuterie board. Perfect for breakfast or brunch on Easter, Mother’s Day or any spring celebration. This board serves 4-6 people. ➡️Grab the full details on the blog, link in my profile. #tinnedfish #tinnedseafood #tinnedsardines #tinnedfishporn #seacuterieboard #seacuterie #seafood2xwk #eatseafoodamerica #pescatarian #fishlover #cannedfish #salmon #sardines #charcuterieboard #charcuterie #cheeseboard #cheeseboardsofinstagram #rdchat #rdapproved #springfood @seafood4health
🍄Our favorite way to eat mushrooms these days - 🍄Our favorite way to eat mushrooms these days - crispy Baked Portabella Fries! Even the kids ate them until they realized they were mushrooms 🤪. Great as an app or side dish. Recipe ⬇️ Baked Portabella Fries Serves: 4 as an app or side dish Time: 35 minutes Ingredients: · 5 portabellas, cleaned, sliced into just over a 1/4 inch slices · ~2 tablespoons olive oil, more if needed · 2 tablespoons cornstarch · 2 tablespoons grated parmesan cheese · 1/2 teaspoon Italian seasoning · 1/4 teaspoon kosher salt · 1/4 teaspoon garlic powder · 1/8 teaspoon black pepper · Your favorite marinara sauce for dipping, warmed Directions: Preheat oven to 425 degrees F. Prepare a baking sheet with parchment or tinfoil. Add portabella slices to a resealable bag with olive oil. Seal and shake the bag to distribute the oil. Add more oil, if needed. Add cornstarch, parmesan, Italian seasoning, salt, garlic powder and pepper to the bag. Shake gently so the mixture adheres to the mushrooms. Place mushrooms on prepared baking sheet and bake 25-30 minutes, flipping halfway through cooking time. Remove from oven, serve right away with marinara sauce. #fruitsandveggies #haveaplant #sidedish #appetizer #mushrooms #mushroomlove #portabellamushrooms #portabellarecipe #kidfriendlyfood #fingerfood #roastedveggies #eatyourveggies #rdapproved #rdchat
☀️Sun, surf & our Mimi and PopPop. Life is goo ☀️Sun, surf & our Mimi and PopPop. Life is good in the Florida Keys!🌊 #oceanreefclub #orc #floridakeys #familyvacay #keyslife #keylargo
❄️Maine, how we love you! A few days on the co ❄️Maine, how we love you! A few days on the coast and in the hills of Camden.
Happy New Year. May 2023 bring you peace, calm, la Happy New Year. May 2023 bring you peace, calm, laughter and lots of sweet memories. Cheers friends!💫
🎅Merry Merry Christmas!! From Cape Cod. Our to 🎅Merry Merry Christmas!! From Cape Cod. Our town’s annual visit from flying Santa. Nothing cooler! Thanks Santa! #santa #santaclaus #capecodliving #capeology #capecodlife #lifeoncapecod #falmouth #flyingsanta #santascoming #christmaseve #christmasoncapecod #winteronthebeach
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