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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
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Patriot Ledger

  • Patriot Ledger

Patriot Ledger

  • 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.
💞Happy Mother’s Day Mammas! Especially to my 💞Happy Mother’s Day Mammas! Especially to my beautiful angel-on-earth Mamma, @sheamimi, who we thank our lucky stars each and every day that we have in our lives. And, to my sweet babies, who made me a Mamma: how did I get so lucky? You are the greatest thing that’s ever happened to me and I love you more than you’ll ever know. #motherlylove #motherslove #mothersday #capecodlife #mymother #mymotherhood #mybabies #letthembelittle #preciousmoments #letthembelittleforever
🐣Happy Easter! From our crew to yours. Spent mo 🐣Happy Easter! From our crew to yours. Spent most of the day in the car headed up the coast of Maine. With a stop for Easter brunch of lobster rolls (and chicken fingers) along the way 👌. #maine #mainelife #mainebeauty #mainelobster #vacation #springbreak #familytime #littleones #letthembelittle #lukeslobster #portlandmaine #boothbayharbor #boothbaymaine #beautifulplaces #maineseafood
{𝗡𝗘𝗪} 𝗕𝗹𝗮𝗰𝗸𝗲𝗻𝗲𝗱 𝗖𝗼𝗱. Cod rubbed in blackening seasoning then pan fried and served with a spring salad, avocado crema, queso fresco and 𝘭𝘰𝘵𝘴 of lime wedges. This light fish dinner is packed with flavor, nutrition and freshness. And, it takes just 20 minutes to pull together. Spring is looking pretty delicious, isn’t it? ➡️𝗥𝗘𝗖𝗜𝗣𝗘 linked in bio. Cod @theclamman_falmouth Lettuce @littleleaffarms #cod #codfish #codloin #blackenedfish #fishlover #capecodfoodies #bostoneats #bostonfoodies #seafoodiesne #newenglandfoodies #seafoodie #seafoodlover #fishdinner #springsalad #blackenedcod #healthyrecipe #rdchat #rdapproved #foodtographyschool #sustainableseafood #eatseafoodamerica #seafood2xwk #seafooddinner #falmouth #capecodeats @seafood4health @loveonetoday #rd2be #rdtobe #pescatarian #beautifulfood #foodiesofinstagram
Hey April 1! 👋Time to bring on all the green th Hey April 1! 👋Time to bring on all the green things paired with all the seafood. Who's ready? Like this Lobster Salad with Basil Kelp Vinaigrette. Warm lobster sauteed in butter served overtop baby mixed greens and snap peas drizzled with a zesty basil kelp vinaigrette. This lobster salad is fresh, crisp and packed with all the flavors of spring. This salad includes 2 of my favorite sustainable seafoods – kelp and lobster. Kelp here (from @atlanticseafarms) and lobster (pictured here is frozen and thawed lobster from @lukeslobster). Lobster and kelp are also a power couple when it comes to flavor and nutrition. This salad is packed with protein, fiber and thyroid-boosting iodine. ➡️RECIPE linked in bio. #lobsterlovers #kelp #kelptheearth #lobstersalad #maineseafood #aquaculture #lobster #lobsterdinner #shellfish #sustainableseafood #eatseafoodamerica #springsalad #lobsterrecipe #healthysalad #seaweedsalad #seaweed #springeats #bostoneats #foodtographyschool #capecodfoodies #neseafoodies #seafoodlover #seafood2xwk @seafood4health #nourishingfood #nourishyourself #pescatarianrecipes #pescetarian
🦪How do you like your oysters? Tell me! ⬇️ 🦪How do you like your oysters? Tell me! ⬇️ Word on the street is that it’s #NationalOystersOnTheHalfShellDay (and thirsty Thursday…), soooo you know what to do. Cheers!! 🦪🦪🥂 Thanks to @jessies_feed_rd and @theclammanfalmouth for the reminder about this “holiday.”🤩 #oysters #oystersonthehalfshell #shellfish #shellfishlovers #sustainableseafood #aquaculture #oysterlove #eatmoreoysters #eatmoreseafood #seafoodie #seafood2xwk #seafoodiesne #wellfleetoysters #capecodoysters #slurpslurp #eatseafoodamerica #capecodfoodies #roastedoysters #oystersfordays @seafood4health
🐟Many (most?) of us don’t need an excuse to e 🐟Many (most?) of us don’t need an excuse to eat seafood regularly because we like how it tastes, right? And, I bet most of us know seafood packs in lots of health benefits -- but shall we have a little refresher on that? Since #NationalNutritionMonth is coming to an end, let’s talk seafood and why including it on our plates at least twice a week is a very good thing for 𝘢𝘭𝘭 us, from babies to older adults. ⭐️And, I'm not just talking about fresh seafood - I'm talking frozen, tinned/canned, jarred & dried - fish & shellfish & kelp.⭐️ Leading health organizations and the US Dietary Guidelines for Americans (2020-2025) recommend Americans eat seafood at least 2x a week (equivalent of 8+ ounces) for better health – 𝘵𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘭𝘪𝘧𝘦𝘴𝘱𝘢𝘯 and there is strong research to support this. 𝗘𝗮𝘁𝗶𝗻𝗴 𝘀𝗲𝗮𝗳𝗼𝗼𝗱 2x 𝗮 𝘄𝗲𝗲𝗸 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽: ➡️Influence your 𝗺𝗲𝗻𝘁𝗮𝗹 𝗵𝗲𝗮𝗹𝘁𝗵 in a positive way, including reducing risk of depression & anxiety. Fish is like a multivitamin for your brain. The nutrients that tend to be low in people who are depressed – vitamin D, magnesium, & zinc – are found in fish ➡️Reduce your risk of 𝗵𝗲𝗮𝗿𝘁 𝗱𝗶𝘀𝗲𝗮𝘀𝗲 ➡️Improve 𝗯𝗿𝗮𝗶𝗻 𝗮𝗻𝗱 𝗲𝘆𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗱𝗲𝘃𝗲𝗹𝗼𝗽𝗺𝗲𝗻𝘁 in infants, children & adults – keeps your brain sharp throughout the lifespan ➡️For those with type 2 diabetes or those at high risk, including omega-3s in the diet may 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘁𝗵𝗲 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲𝗻𝗲𝘀𝘀 𝗼𝗳 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 & reduce the risk for complications ⭐️Studies show omega-3s (found in high levels in fatty fish like salmon, mackerel, sardines, anchovies, trout) can reduce risk of heart disease, depression, dementia and arthritis & improve overall happiness ⭐️Seafood provides omega 3s, protein, vitamin D, vitamin A, B vitamins, calcium, phosphorous, iron, zinc & magnesium, selenium. Few foods naturally contain omega 3s & Vitamin D – fatty fish provide high levels of these critical nutrients And that’s not all! Find out more about the health benefits of seafood from my friends @seafood4heallth. #fish #shellfish #seafoodie #seafoodlover #eatseafoodamerica #seafood2xwk #omegas3s
💞Happy Mother’s Day Mammas! Especially to my 💞Happy Mother’s Day Mammas! Especially to my beautiful angel-on-earth Mamma, @sheamimi, who we thank our lucky stars each and every day that we have in our lives. And, to my sweet babies, who made me a Mamma: how did I get so lucky? You are the greatest thing that’s ever happened to me and I love you more than you’ll ever know. #motherlylove #motherslove #mothersday #capecodlife #mymother #mymotherhood #mybabies #letthembelittle #preciousmoments #letthembelittleforever
🐣Happy Easter! From our crew to yours. Spent mo 🐣Happy Easter! From our crew to yours. Spent most of the day in the car headed up the coast of Maine. With a stop for Easter brunch of lobster rolls (and chicken fingers) along the way 👌. #maine #mainelife #mainebeauty #mainelobster #vacation #springbreak #familytime #littleones #letthembelittle #lukeslobster #portlandmaine #boothbayharbor #boothbaymaine #beautifulplaces #maineseafood
{𝗡𝗘𝗪} 𝗕𝗹𝗮𝗰𝗸𝗲𝗻𝗲𝗱 𝗖𝗼𝗱. Cod rubbed in blackening seasoning then pan fried and served with a spring salad, avocado crema, queso fresco and 𝘭𝘰𝘵𝘴 of lime wedges. This light fish dinner is packed with flavor, nutrition and freshness. And, it takes just 20 minutes to pull together. Spring is looking pretty delicious, isn’t it? ➡️𝗥𝗘𝗖𝗜𝗣𝗘 linked in bio. Cod @theclamman_falmouth Lettuce @littleleaffarms #cod #codfish #codloin #blackenedfish #fishlover #capecodfoodies #bostoneats #bostonfoodies #seafoodiesne #newenglandfoodies #seafoodie #seafoodlover #fishdinner #springsalad #blackenedcod #healthyrecipe #rdchat #rdapproved #foodtographyschool #sustainableseafood #eatseafoodamerica #seafood2xwk #seafooddinner #falmouth #capecodeats @seafood4health @loveonetoday #rd2be #rdtobe #pescatarian #beautifulfood #foodiesofinstagram
Hey April 1! 👋Time to bring on all the green th Hey April 1! 👋Time to bring on all the green things paired with all the seafood. Who's ready? Like this Lobster Salad with Basil Kelp Vinaigrette. Warm lobster sauteed in butter served overtop baby mixed greens and snap peas drizzled with a zesty basil kelp vinaigrette. This lobster salad is fresh, crisp and packed with all the flavors of spring. This salad includes 2 of my favorite sustainable seafoods – kelp and lobster. Kelp here (from @atlanticseafarms) and lobster (pictured here is frozen and thawed lobster from @lukeslobster). Lobster and kelp are also a power couple when it comes to flavor and nutrition. This salad is packed with protein, fiber and thyroid-boosting iodine. ➡️RECIPE linked in bio. #lobsterlovers #kelp #kelptheearth #lobstersalad #maineseafood #aquaculture #lobster #lobsterdinner #shellfish #sustainableseafood #eatseafoodamerica #springsalad #lobsterrecipe #healthysalad #seaweedsalad #seaweed #springeats #bostoneats #foodtographyschool #capecodfoodies #neseafoodies #seafoodlover #seafood2xwk @seafood4health #nourishingfood #nourishyourself #pescatarianrecipes #pescetarian
🦪How do you like your oysters? Tell me! ⬇️ 🦪How do you like your oysters? Tell me! ⬇️ Word on the street is that it’s #NationalOystersOnTheHalfShellDay (and thirsty Thursday…), soooo you know what to do. Cheers!! 🦪🦪🥂 Thanks to @jessies_feed_rd and @theclammanfalmouth for the reminder about this “holiday.”🤩 #oysters #oystersonthehalfshell #shellfish #shellfishlovers #sustainableseafood #aquaculture #oysterlove #eatmoreoysters #eatmoreseafood #seafoodie #seafood2xwk #seafoodiesne #wellfleetoysters #capecodoysters #slurpslurp #eatseafoodamerica #capecodfoodies #roastedoysters #oystersfordays @seafood4health
🐟Many (most?) of us don’t need an excuse to e 🐟Many (most?) of us don’t need an excuse to eat seafood regularly because we like how it tastes, right? And, I bet most of us know seafood packs in lots of health benefits -- but shall we have a little refresher on that? Since #NationalNutritionMonth is coming to an end, let’s talk seafood and why including it on our plates at least twice a week is a very good thing for 𝘢𝘭𝘭 us, from babies to older adults. ⭐️And, I'm not just talking about fresh seafood - I'm talking frozen, tinned/canned, jarred & dried - fish & shellfish & kelp.⭐️ Leading health organizations and the US Dietary Guidelines for Americans (2020-2025) recommend Americans eat seafood at least 2x a week (equivalent of 8+ ounces) for better health – 𝘵𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘭𝘪𝘧𝘦𝘴𝘱𝘢𝘯 and there is strong research to support this. 𝗘𝗮𝘁𝗶𝗻𝗴 𝘀𝗲𝗮𝗳𝗼𝗼𝗱 2x 𝗮 𝘄𝗲𝗲𝗸 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽: ➡️Influence your 𝗺𝗲𝗻𝘁𝗮𝗹 𝗵𝗲𝗮𝗹𝘁𝗵 in a positive way, including reducing risk of depression & anxiety. Fish is like a multivitamin for your brain. The nutrients that tend to be low in people who are depressed – vitamin D, magnesium, & zinc – are found in fish ➡️Reduce your risk of 𝗵𝗲𝗮𝗿𝘁 𝗱𝗶𝘀𝗲𝗮𝘀𝗲 ➡️Improve 𝗯𝗿𝗮𝗶𝗻 𝗮𝗻𝗱 𝗲𝘆𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗱𝗲𝘃𝗲𝗹𝗼𝗽𝗺𝗲𝗻𝘁 in infants, children & adults – keeps your brain sharp throughout the lifespan ➡️For those with type 2 diabetes or those at high risk, including omega-3s in the diet may 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘁𝗵𝗲 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲𝗻𝗲𝘀𝘀 𝗼𝗳 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 & reduce the risk for complications ⭐️Studies show omega-3s (found in high levels in fatty fish like salmon, mackerel, sardines, anchovies, trout) can reduce risk of heart disease, depression, dementia and arthritis & improve overall happiness ⭐️Seafood provides omega 3s, protein, vitamin D, vitamin A, B vitamins, calcium, phosphorous, iron, zinc & magnesium, selenium. Few foods naturally contain omega 3s & Vitamin D – fatty fish provide high levels of these critical nutrients And that’s not all! Find out more about the health benefits of seafood from my friends @seafood4heallth. #fish #shellfish #seafoodie #seafoodlover #eatseafoodamerica #seafood2xwk #omegas3s
🍀Happy St. Paddy’s! Per usual, the kids ate n 🍀Happy St. Paddy’s! Per usual, the kids ate nothing from this meal — except Lucca had the Irish soda bread and Lex ate the butter off the bread. 🤷‍♀️Someday they’ll come around. In the meantime, this Shea girl (me) devoured it all! Always one of my favorite meals of the year. Best when my Mom makes it though @sheamimi. #shea #irishsodabread #cornedbeefandcabbage #stpatricksday #stpaddysday #stpaddys
🚙Headed to Boston for #allthingsseafood at the 🚙Headed to Boston for #allthingsseafood at the Seafood Expo North America. If you’re there, lmk, would love to say hello! 🐟🦪🌱🦞🦀🍤 📸from my mussels feature in last summer’s @capeandislandsmag. #mussels #mussellove #sena #seafoodexponorthamerica #bostonseafoodshow #sena2022 #seafoodexpo #boston #bostondietitian #rdapproved #rdchat #foodtographyschool #capecodfoodies #seafoodiesne #seafoodlover #seafoodindustry #seafoodheaven #sustainableseafood #nourishingfood #springrecipe #seafoodrecipe #dinnerideas #eatseafoodamerica #proteinpacked #seafood2xwk #shellfishlovers #shellfish
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