Meatless meals for Lent are more than an annual observance; they’re even easier than ever to prepare, and they offer good nutrition possibilities.

These recipes start with seafood, which is lean and full of healthful vitamins, minerals, nutrients and heart-healthy omega-3 fatty acids.

Eating seafood at least twice a week can help protect against heart disease, the U.S. Department of Agriculture said in its 2010 Dietary Guidelines for Americans. For heart health, the department recommends eating 8 ounces of seafood per week.

Good ways to add seafood to your diet include:

• Prepare seafood so it’s lean and flavorful by using healthy cooking methods such as grilling, roasting or baking.
• Skip calorie- and fat-laden preparation methods such as frying, breading or adding rich sauces.
• Add flavor using spices and fresh or dried herbs as seasonings.
• Serve with healthful sides such as whole grains, roasted vegetables and crisp greens.

To find more easy and healthy seafood recipes, go to the website wildalaskaflavor.com.

MAIN DISH

Moroccan-Style Cod With Mango-Carrot Slaw

4 cod fillets (4 to 6 ounces each), fresh, thawed or frozen

2 tablespoons olive oil, divided

1/2 cup finely chopped shallots (2 to 3 shallots)

1/4 cup chopped cilantro

2 teaspoons fresh grated ginger

1 can (14 1/2 ounces) vegetable broth, divided

1 teaspoon sugar

4 cloves garlic, chopped

Large pinch of saffron

1 teaspoon cinnamon

1/2 teaspoon allspice

2 cups dry couscous

1/4 cup toasted almond slices

For the mango slaw

1 mango, peeled and sliced (about 2 cups)

1/2 red bell pepper, finely sliced

1/2 cup shredded carrot

1/4 cup chopped cilantro

1 tablespoon fresh lime juice

1 teaspoon grated lime peel

2 teaspoons orange juice

1 tablespoon honey

1/2 teaspoon cinnamon

Rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-high heat. Brush both sides of cod with 1 tablespoon oil. Place in skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.

Turn cod over, cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen cod or 3 to 4 minutes for fresh or thawed fish. Cook just until fish is opaque throughout. Remove from pan; keep warm.

In the same pan, saute shallots in 1 tablespoon oil just until soft, about 2 minutes. Add cilantro, ginger, 1 cup vegetable broth, sugar, garlic, saffron, cinnamon and allspice; cook until thickened.

Meanwhile, prepare couscous according to package directions, using remaining vegetable broth as part of the liquid.

To prepare the slaw, combine mango, bell pepper, carrot and cilantro in large bowl.

In separate small bowl, blend lime juice and peel, orange juice, honey and cinnamon. Pour dressing over slaw; toss.

To serve, place about 3/4 cup couscous on a plate and top with 1/2 cup mango slaw. Top all with a cod fillet. Pour 1/4 cup shallot sauce over fish; garnish with 1 tablespoon toasted almonds.

Makes four servings.

SIDE DISH

Warm Halibut Potato Salad

1 pound small white or red new potatoes

4 halibut fillets (4 to 6 ounces each), fresh, thawed or frozen

1 tablespoon olive oil

Pepper, to taste

1 teaspoon dried dill

2 tablespoons parsley, chopped

1 cup celery, chopped

1/2 cup red bell pepper, chopped

1 cup fresh (or canned) mandarin orange segments (see cook’s note)

1 tablespoon fresh dill, chopped

1/2 teaspoon seasoning salt

1 package (5 ounces) arugula

For the dressing

1/2 cup green onions, sliced

2 tablespoons olive oil

1/2 cup orange juice

2 tablespoons Dijon mustard

Cook’s note: If using canned mandarin oranges, omit orange juice and instead use the juice in the can.

Boil potatoes in salted water just until tender; drain and cool slightly. Slice potatoes in 1/4-inch-thick rounds.

Meanwhile, rinse any ice glaze from frozen halibut under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-high heat. Brush both sides of halibut with olive oil. Place in skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.

Turn halibut over; season with pepper and dried dill. Cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen halibut, or 3 to 4 minutes for fresh or thawed fish. Cook just until fish is opaque throughout. Break into large chunks, removing skin (if any).

Mix parsley, celery, red pepper, orange segments, fresh dill, and seasoning salt together in large bowl. Add potatoes to celery mixture; stir.

To prepare the dressing, saute green onions in olive oil. Add orange juice and Dijon mustard and whisk together. While warm, pour dressing over salad. Add halibut chunks and mix gently.

To serve, place a handful of arugula onto plates and top with halibut potato salad.

Makes six servings.

MAIN DISH

Salmon Penne With Green Beans Vinaigrette

12 ounces whole wheat penne

1/2 pound fresh green beans, trimmed and halved

Finely grated zest and juice of 1 lemon

1 tablespoon fresh thyme leaves

1/2 teaspoon garlic salt

3 tablespoons olive oil, divided

12 ounces salmon, fresh, thawed or frozen

Salt and freshly ground black pepper

Lemon wedges and sprigs of thyme, for garnish

Cook pasta in boiling water for about 8 minutes, or according to package instructions, until al dente. Add green beans during the last 3 to 4 minutes of cooking time.

Drain pasta and beans, reserving 3 tablespoons cooking liquid, then return pasta, beans and reserved liquid to pan. Add lemon zest, lemon juice, thyme leaves, garlic salt and 2 tablespoons olive oil.

While pasta cooks, rinse any ice glaze from frozen salmon under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-high heat. Brush both sides of salmon with 1 tablespoon olive oil. Place in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.

Turn salmon over; cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen salmon or 3 to 4 minutes for fresh or thawed fish. Cook just until fish is opaque throughout.

Break into large chunks, removing skin (if any). Add to pasta. Cook and stir gently over medium heat for 1 to 2 minutes. Season to taste with salt and pepper. Garnish with lemon wedges and thyme sprigs.

Makes five servings.

SIDE DISH

Warm Halibut Potato Salad

• 1 pound small white or red new potatoes
• 4 halibut fillets (4 to 6 ounces each), fresh, thawed or frozen
• 1 tablespoon olive oil
• Pepper, to taste
• 1 teaspoon dried dill
• 2 tablespoons parsley, chopped
• 1 cup celery, chopped
• 1/2 cup red bell pepper, chopped
• 1 cup fresh (or canned) mandarin orange segments (see cook’s note)
• 1 tablespoon fresh dill, chopped
• 1/2 teaspoon seasoning salt
• 1 package (5 ounces) arugula
• For the dressing
• 1/2 cup green onions, sliced
• 2 tablespoons olive oil
• 1/2 cup orange juice
• 2 tablespoons Dijon mustard
• Cook’s note: If using canned mandarin oranges, omit orange juice and instead use the juice in the can.
• Boil potatoes in salted water just until tender; drain and cool slightly. Slice potatoes in 1/4-inch-thick rounds.
• Meanwhile, rinse any ice glaze from frozen halibut under cold water; pat dry with paper towel.
• Heat heavy nonstick skillet over medium-high heat. Brush both sides of halibut with olive oil. Place in skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.
• Turn halibut over; season with pepper and dried dill. Cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen halibut, or 3 to 4 minutes for fresh or thawed fish. Cook just until fish is opaque throughout. Break into large chunks, removing skin (if any).
• Mix parsley, celery, red pepper, orange segments, fresh dill, and seasoning salt together in large bowl. Add potatoes to celery mixture; stir.
• To prepare the dressing, saute green onions in olive oil. Add orange juice and Dijon mustard and whisk together. While warm, pour dressing over salad. Add halibut chunks and mix gently.
• To serve, place a handful of arugula onto plates and top with halibut potato salad.
• Makes six servings.