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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
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Progressive Grocer

  • Progressive Grocer

Progressive Grocer

  • by Jenny Rawn
  • April 4, 2018
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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.
🍯 Weekdays made better with Apple Pie Overnight 🍯 Weekdays made better with Apple Pie Overnight Oats topped with a drizzle of @NatureNates honey! ➡️Link to recipe in profile. #honey #breakfast #naturenates #overnightoats #oats #breakfast #brunch #ONO #rdchat #rdapproved #applerecipes #todayfood #nourishingfood #nourishingeats #nourishyourbody #plantbased #honeyrecipes
Instagram post 18225285424156159 Instagram post 18225285424156159
Soy Ginger Grilled Whole Black Sea Bass. Black sea Soy Ginger Grilled Whole Black Sea Bass. Black sea bass marinated in soy, lime, honey, sesame, fish sauce, ginger & garlic then grilled. Whole Black Sea Bass⬇️ Serves: 4 · Two 2 lb whole black sea bass, gutted, descaled · 1 bunch scallions, divided (use half to stuff the fish cavities & half for serving) · 1/2 cup lite soy sauce · Juice of 1 lime · 2 tbsp brown sugar · 1/2 tsp sesame oil · 1/2 tsp fish sauce · 1 inch piece ginger, minced · 4 cloves garlic, minced For serving: · 1/2 bunch scallions (from above), sliced · 1 tsp black sesame seeds · 1 lime, cut into wedges Instructions: Score both sides of the fish - make 3-5 evenly spaced 1/2-inch deep diagonal slits in the flesh. This will help the fish cook more quickly and evenly & will allow the marinade to soak into the flesh. Stuff cavity with scallions. Add the fish to a ziplock bag. Combine soy sauce, lime juice, brown sugar, sesame oil, fish sauce, ginger & garlic in a medium bowl. Whisk. Pour all but 1/4 cup marinade into the bag with the fish, let marinade for 20 min. Reserve the rest of the marinade for serving. Preheat grill to high heat. Clean & oil the grates. Remove fish from marinade; discard marinade. Place fish on grill. Reduce heat to medium high. Grill for 5-7 minutes. Flip, cook until fish flakes easily & is opaque. If fish is sticking to the grill, it’s not necessary to flip – turn heat down and let cook until fish is cooked through. Sprinkle with scallions & sesame seeds. Serve with lime & reserved marinade. Brought to you as part of the MA Seafood Ambassador program led by Eating with the Ecosystem. The program is made possible by funding provided by the proud commercial fishermen of MA from permit fees at no additional cost to the fisherman via MADMF's Seafood Marketing Grant Program. #MASeafoodAmBASSador #MASeafood #SeafoodiesNE #seafood4health #blackseabass #blackseabassrecipes #bostonfoodies #capecodfoodies #sustainableseafood #fishrecipes #rdapproved #wholefishrecipes #grilledwholefish #pescatarian #seafoodlover #seafoodie @eating_with_the_ecosystem @massmarinefisheries @woodsholeseagrant
🔥It’s black sea bass season in New England! I 🔥It’s black sea bass season in New England! If you haven’t tried this mild, slightly sweet white flaky incredible tasting fish – NOW is the time to do it. Grab some fillets – or, cook the whole fish as I did here – it’s actually easier than you think! Have your fishmonger gut and descale the fish so that all you have to do is season and cook it. Have you ever cooked a whole fish before? ➡️Full recipe for this Soy Ginger Grilled Whole Black Sea Bass coming your way tomorrow! 🐟from: @theclammanfalmouth This post is brought to you as part of the Massachusetts Seafood Ambassador program led by Eating with the Ecosystem. The program is made possible by funding provided by the proud commercial fishermen of MA from permit fees at no additional cost to the fisherman via MADMF’s Seafood Marketing Grant Program. #MASeafoodAmBASSador #MASeafood #SeafoodiesNE #seafood4health #blackseabass #fallfish #fishdinner #bostonfoodies #capecodfoodies #sustainableseafood #fishrecipes #blackseabassrecipes #pescatarian #seafoodlover #eatlocalMA #seafoodie #fallgrilling #wholefishcookery #rdapproved #rdchat @eating_with_the_ecosystem @massmarinefisheries @woodsholeseagrant #grilling #newenglandlife #newenglandliving #capecodlife
🔥Nachos made much better with shrimp. Great for 🔥Nachos made much better with shrimp. Great for game day eats. Tip: Look for shrimp that’s been certified sustainable by a third party, such as ASC, BAP or MSC. SHRIMP NACHOS RECIPE ⬇️ Total time: 20 min Serves: 8-10 Course: Appetizer Ingredients: For the shrimp: · 12 ounces raw shrimp (21-25), peeled and deveined, patted very dry · 1 tablespoon + 1 teaspoon extra-virgin olive oil · 1/2 teaspoon cumin · 1/2 teaspoon chili powder · 1/4 teaspoon garlic powder · 1/4 teaspoon kosher salt For the nachos: · 6.5 ounces restaurant style tortilla chips (1/2 a 13-ounce bag) · 8 ounces cheddar cheese, grated · 1/2 cup canned black beans, drained, rinsed · 1 avocado, thinly sliced · 1 jalapeño, halved, seeded, thinly sliced · 1 bunch scallions, white & green parts, thinly sliced · 1/2 cup cilantro loosely packed, roughly chopped · Freshly ground black pepper · 2 tablespoons reduced-fat ranch dressing + more for serving For serving: · Salsa · Lime wedges Instructions: For the shrimp: 1. Combine shrimp, 1 tablespoon olive oil, cumin, chili powder, garlic powder and salt in a large bowl. Mix well so shrimp get covered in seasoning. 2. Add remaining teaspoon olive oil to a non-stick skillet over medium high heat. Once hot, add the shrimp. Avoid crowding the shrimp, so cook them in batches, if needed. Cook for 1-2 minutes on each side until shrimp are opaque throughout and cooked through. Remove from heat. For the nachos: 3. Preheat the oven to 350°F. Prepare a baking sheet with parchment paper or tinfoil. 4. Place chips evenly on baking sheet. Top evenly with cheese and beans. 5. Place in oven for 5-7 minutes, until cheese is melted and chips begin to brown on the edges. 6. Remove from oven. 7. Top with shrimp, avocado, jalapeño, scallions, cilantro and black pepper. 8. Drizzle nachos with ranch dressing. 9. Serve with additional ranch, salsa and lime wedges. #shrimp #sustainableseafood #shrimprecipe #shrimplover #seafoodlover #nachos #gamedayfood #gamedayappetizer #appetizer #footballfood #fallappetizer #seafood2xwk #rdapproved
✨10 years.✨ 📸@nicolefriedlerphotography ✨10 years.✨ 📸@nicolefriedlerphotography #tomanymore #husbandandwife #mylove #myhusband #thebestyears #loveyou #love #anniversary #edgartownwedding #edgartown #marthasvineyardwedding #marthasvineyard #capeandislands #capecodlife #beauty #weddingday
🍯 Weekdays made better with Apple Pie Overnight 🍯 Weekdays made better with Apple Pie Overnight Oats topped with a drizzle of @NatureNates honey! ➡️Link to recipe in profile. #honey #breakfast #naturenates #overnightoats #oats #breakfast #brunch #ONO #rdchat #rdapproved #applerecipes #todayfood #nourishingfood #nourishingeats #nourishyourbody #plantbased #honeyrecipes
Instagram post 18225285424156159 Instagram post 18225285424156159
Soy Ginger Grilled Whole Black Sea Bass. Black sea Soy Ginger Grilled Whole Black Sea Bass. Black sea bass marinated in soy, lime, honey, sesame, fish sauce, ginger & garlic then grilled. Whole Black Sea Bass⬇️ Serves: 4 · Two 2 lb whole black sea bass, gutted, descaled · 1 bunch scallions, divided (use half to stuff the fish cavities & half for serving) · 1/2 cup lite soy sauce · Juice of 1 lime · 2 tbsp brown sugar · 1/2 tsp sesame oil · 1/2 tsp fish sauce · 1 inch piece ginger, minced · 4 cloves garlic, minced For serving: · 1/2 bunch scallions (from above), sliced · 1 tsp black sesame seeds · 1 lime, cut into wedges Instructions: Score both sides of the fish - make 3-5 evenly spaced 1/2-inch deep diagonal slits in the flesh. This will help the fish cook more quickly and evenly & will allow the marinade to soak into the flesh. Stuff cavity with scallions. Add the fish to a ziplock bag. Combine soy sauce, lime juice, brown sugar, sesame oil, fish sauce, ginger & garlic in a medium bowl. Whisk. Pour all but 1/4 cup marinade into the bag with the fish, let marinade for 20 min. Reserve the rest of the marinade for serving. Preheat grill to high heat. Clean & oil the grates. Remove fish from marinade; discard marinade. Place fish on grill. Reduce heat to medium high. Grill for 5-7 minutes. Flip, cook until fish flakes easily & is opaque. If fish is sticking to the grill, it’s not necessary to flip – turn heat down and let cook until fish is cooked through. Sprinkle with scallions & sesame seeds. Serve with lime & reserved marinade. Brought to you as part of the MA Seafood Ambassador program led by Eating with the Ecosystem. The program is made possible by funding provided by the proud commercial fishermen of MA from permit fees at no additional cost to the fisherman via MADMF's Seafood Marketing Grant Program. #MASeafoodAmBASSador #MASeafood #SeafoodiesNE #seafood4health #blackseabass #blackseabassrecipes #bostonfoodies #capecodfoodies #sustainableseafood #fishrecipes #rdapproved #wholefishrecipes #grilledwholefish #pescatarian #seafoodlover #seafoodie @eating_with_the_ecosystem @massmarinefisheries @woodsholeseagrant
🔥It’s black sea bass season in New England! I 🔥It’s black sea bass season in New England! If you haven’t tried this mild, slightly sweet white flaky incredible tasting fish – NOW is the time to do it. Grab some fillets – or, cook the whole fish as I did here – it’s actually easier than you think! Have your fishmonger gut and descale the fish so that all you have to do is season and cook it. Have you ever cooked a whole fish before? ➡️Full recipe for this Soy Ginger Grilled Whole Black Sea Bass coming your way tomorrow! 🐟from: @theclammanfalmouth This post is brought to you as part of the Massachusetts Seafood Ambassador program led by Eating with the Ecosystem. The program is made possible by funding provided by the proud commercial fishermen of MA from permit fees at no additional cost to the fisherman via MADMF’s Seafood Marketing Grant Program. #MASeafoodAmBASSador #MASeafood #SeafoodiesNE #seafood4health #blackseabass #fallfish #fishdinner #bostonfoodies #capecodfoodies #sustainableseafood #fishrecipes #blackseabassrecipes #pescatarian #seafoodlover #eatlocalMA #seafoodie #fallgrilling #wholefishcookery #rdapproved #rdchat @eating_with_the_ecosystem @massmarinefisheries @woodsholeseagrant #grilling #newenglandlife #newenglandliving #capecodlife
🔥Nachos made much better with shrimp. Great for 🔥Nachos made much better with shrimp. Great for game day eats. Tip: Look for shrimp that’s been certified sustainable by a third party, such as ASC, BAP or MSC. SHRIMP NACHOS RECIPE ⬇️ Total time: 20 min Serves: 8-10 Course: Appetizer Ingredients: For the shrimp: · 12 ounces raw shrimp (21-25), peeled and deveined, patted very dry · 1 tablespoon + 1 teaspoon extra-virgin olive oil · 1/2 teaspoon cumin · 1/2 teaspoon chili powder · 1/4 teaspoon garlic powder · 1/4 teaspoon kosher salt For the nachos: · 6.5 ounces restaurant style tortilla chips (1/2 a 13-ounce bag) · 8 ounces cheddar cheese, grated · 1/2 cup canned black beans, drained, rinsed · 1 avocado, thinly sliced · 1 jalapeño, halved, seeded, thinly sliced · 1 bunch scallions, white & green parts, thinly sliced · 1/2 cup cilantro loosely packed, roughly chopped · Freshly ground black pepper · 2 tablespoons reduced-fat ranch dressing + more for serving For serving: · Salsa · Lime wedges Instructions: For the shrimp: 1. Combine shrimp, 1 tablespoon olive oil, cumin, chili powder, garlic powder and salt in a large bowl. Mix well so shrimp get covered in seasoning. 2. Add remaining teaspoon olive oil to a non-stick skillet over medium high heat. Once hot, add the shrimp. Avoid crowding the shrimp, so cook them in batches, if needed. Cook for 1-2 minutes on each side until shrimp are opaque throughout and cooked through. Remove from heat. For the nachos: 3. Preheat the oven to 350°F. Prepare a baking sheet with parchment paper or tinfoil. 4. Place chips evenly on baking sheet. Top evenly with cheese and beans. 5. Place in oven for 5-7 minutes, until cheese is melted and chips begin to brown on the edges. 6. Remove from oven. 7. Top with shrimp, avocado, jalapeño, scallions, cilantro and black pepper. 8. Drizzle nachos with ranch dressing. 9. Serve with additional ranch, salsa and lime wedges. #shrimp #sustainableseafood #shrimprecipe #shrimplover #seafoodlover #nachos #gamedayfood #gamedayappetizer #appetizer #footballfood #fallappetizer #seafood2xwk #rdapproved
✨10 years.✨ 📸@nicolefriedlerphotography ✨10 years.✨ 📸@nicolefriedlerphotography #tomanymore #husbandandwife #mylove #myhusband #thebestyears #loveyou #love #anniversary #edgartownwedding #edgartown #marthasvineyardwedding #marthasvineyard #capeandislands #capecodlife #beauty #weddingday
🐟Halibut with Roasted Tomatoes & Basil. Cherry 🐟Halibut with Roasted Tomatoes & Basil. Cherry tomatoes with garlic, olive oil and balsamic are roasted until jammy, then served on top of simply sautéed halibut, all topped with fresh basil. This meal is perfect for late summer dinners when you have an abundance of garden tomatoes. Halibut fillets can be on the thicker side, so will take longer to cook than a thinner white fish (like cod and haddock). Total time: 1 hour, 10 minutes Serves: 4 Course: Main Course Ingredients: · 3 cups cherry tomatoes · 4 cloves garlic · 1/4 cup extra-virgin olive oil · 1 tablespoon balsamic vinegar · 1/4 teaspoon kosher salt · 1/4 teaspoon freshly ground black pepper For the halibut: · 1 1/2 pounds halibut fillet, skin on, cut into 4 pieces · 1/4 teaspoon kosher salt · 1/4 teaspoon freshly ground black pepper · 1 tablespoon safflower or canola oil · 1 tablespoon unsalted butter For serving: · 1/4 cup basil, torn or slivered · Lemon wedges (optional) Instructions: 1. Preheat oven to 375°F. Add tomatoes, garlic, olive oil, balsamic vinegar, salt and black pepper to a baking dish. Stir to combine. Roast for 45 minutes to an hour. Remove from oven. 2. Pat halibut very dry with a paper towel. Season with salt and pepper. Add oil to a large skillet over medium high heat. Once hot and glistening, add the halibut, skin side up. Cook for 4-5 minutes, until golden brown on the underside. Flip, add butter and cook an additional 3-5 minutes, depending on thickness of the filet. Spoon melted butter overtop the fish as it finishes cooking. When cooked through, fish should flake easily with a fork and should be just opaque throughout. Remove from heat. 3. Plate fish then spoon tomato and garlic mixture over top, then sprinkle with fresh basil. Serve with lemon wedges. #halibut #fishdinner #seafoodlover #maseafood #maseafoodambassador #maseafoodies #neseafoodies #sustainableseafood #seafoodlover #easydinner #tomatoes #halibutrecipe #rdchat #rdapproved #roastedtomatoes #todayfood #whitefishrecipes #capecodfoodies #bostonfoodies #bostonfood #foodtographyschool #fishlover #todayfood #nourishyourbody
Do you love mussels as much as we do? If so, follo Do you love mussels as much as we do? If so, follow along to see these beautiful wild blue mussels being harvested in Chatham, MA by F/V Mussla. #chathamfishpier #chathammussels #maseafoodie #maseafood #maseafoodambassador #sustainableseafood #mussels #musselslover #shellfishlover #seafoodie #seafood2xwk #bostonfoodies #eatlocalma #seafoodiesne #bostonfood #capecodfoodies #chathamMA
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