You’ve probably heard that health experts recommend we eat seafood twice a week, but if you’re like me, you may struggle to make that suggestion a reality. There are many compelling reasons to follow this advice. Seafood is linked to some of the healthiest diets in the world, and it’s a lean protein source that contains mostly omega-3 fatty acids and polyunsaturated fats that have been shown to reduce blood pressure, protect against heart disease and help control inflammation.
The average U.S. consumer barely eats 16 pounds of seafood each year, so we definitely have room for improvement. To change this, why don’t you join me this month to take on the twice a week seafood challenge?
Here are some easy and delicious ideas to get you started on a healthy seafood routine:
- Plan in your favorites to get started. Most people enjoy milder tasting fish like tilapia, cod or halibut, and these options adapt well with many flavors.
- Keep some frozen options on hand. Many frozen fillets come pre-seasoned for easy preparation. Simply add a quick, whole grain side dish and a vegetable.
- Canned seafood can also be used to help you with this challenge. Try making salmon patties or mix a bit of tuna in your pasta salad. Casseroles or tuna melts with whole grain bread and low fat cheese are also easy options.
- Don’t be afraid to cook fish! Many people simply don’t eat much seafood because they are unsure of how to prepare it. Seafood truly is the ultimate, healthy fast food, and as you experiment with recipes like our simple ones below, you will become more confident.
Easy Tilapia Tacos
Makes 4 servings
- 1 lb. tilapia fillets
- 1 packet low sodium taco seasoning or our favorite Mexican seasoning
- 2 Tbsps. oil
- 8 flour or corn tortillas, 6-inch
- Sprinkle fish evenly with seasoning mix.
- Heat oil in large nonstick skillet on medium heat. Add fish; cook 3 to 5 minutes per side or until golden brown and fish flakes easily with a fork. Cut fish into 8 portions.
- Serve in warmed tortillas with desired topping (shredded lettuce, prepared coleslaw, shredded cheese, salsa, sour cream, chopped tomato, cilantro, red onion, sliced avocado or lime wedges).
Spinach, Tomato and Feta Topped Fillets
Makes 4 servings
- 3 Tbsps. olive oil
- 6-8 frozen tilapia or cod fillets
- 4 tsps. Greek seasoning
- 5 oz. package Earthbound Farms baby spinach
- 1 can petite diced tomatoes, drained
- 1 box whole grain couscous
- Prepare couscous, set aside.
- Over medium heat, warm olive oil in a large frying pan with a lid.
- Place fillets in frying pan and sprinkle with 2 teaspoons Greek seasoning, turning after 3-5 minutes.
- Sprinkle with remaining Greek seasoning. Cover with spinach, then sprinkle diced tomatoes and feta over the spinach. Cover pan with lid and allow to steam until spinach is soft and feta is melted (about 5 minutes).
- Serve with couscous.
Fiesta Citrus Salmon
Makes 4 servings
- ¼ cup orange juice
- 2 Tbsps. olive oil
- 2 Tbsps. McCormick® Perfect Pinch® Salt Free Fiesta Citrus Seasoning
- 2 Tbsps. packed brown sugar, divided
- 1 pound salmon fillets
- Mix juice, oil and 1 tablespoon each Seasoning and sugar in small bowl. Place salmon in large re-sealable plastic bag or glass dish. Add marinade; turn to coat well. Refrigerate 30 minutes or longer for extra flavor.
- Mix remaining 1 tablespoon each Seasoning and sugar in small bowl. Remove salmon from marinade. Discard any remaining marinade. Rub salmon evenly with seasoning mixture.
- Grill salmon over medium-high heat 6 to 8 minutes per side or until fish flakes easily with a fork. (Or bake in preheated 400°F oven 10 to 15 minutes or until fish flakes easily with a fork.)