Are you on a mission to boost your seafood intake but feeling a bit lost on where to start? We can guide you! Seafood garners high praise within health and wellness circles as a wholesome protein choice. Bursting with essential nutrients—like omega-3 fatty acids, vitamin D, B vitamins, iodine, selenium, zinc, and more—seafood brings a wealth of benefits to your plate. So, it’s no wonder you’re feeling motivated to indulge in greater quantities.
However, with any new dietary endeavor, wanting to eat more of something is only the first step. Use these simple tips to seamlessly weave seafood into your weekly recipes.
8 Easy Ways to Include More Seafood in Your Diet
1. Start With Familiar Favorites
If you’re newer to seafood, you may be delighted to learn that seafood has a relatively short cooking time. This makes it perfect for quick meal prep and ideal for those weeknight dinners that need to be ready in a pinch. Start with a white fish, as it has a mild flavor that isn’t overpowering. Some familiar favorites are cod, haddock, and tilapia.
2. Mix It Up in Tacos
Who can resist a good taco night? Swap out your usual ground beef for juicy shrimp or flaky white fish instead. Build your taco with crunchy cabbage, a dollop of creamy avocado, and a fresh squeeze of lime for a mouthwatering twist that’s sure to be a hit among any taco lover.
3. Embrace Seafood Soups
Warm, comforting soups are a perfect dish to embrace seafood. Add shrimp, clams, salmon, or crab into a tomato-based soup or a rich chowder for a hearty, flavorful meal that’s both cozy and nutritious. Just remember, maintaining a gentle simmer is crucial to ensure the seafood remains tender, as excessive heat can result in a tough texture.
4. Say Yes to Pasta
Go ahead and say yes to seafood in your next pasta recipe. It’s not only delicious but is also a wholesome, balanced meal choice complete with lean protein, fibrous whole grains, and a hearty helping of vegetables. Some of our favorite flavors include zucchini noodles with zesty lemon garlic shrimp, salmon asparagus dill orzo salad, and seared scallops with whole grain basil penne. Bon appétit.
5. Explore Canned Varieties
While much advice steers you toward the grocery store’s perimeter for healthier picks, here’s a delightful exception. Canned seafood like tuna and sardines are pantry aisle healthy eating must-haves. Mix canned tuna with Greek yogurt, mustard, and diced veggies for a fresh sandwich spread, or whip up a quick sardine salad with leafy greens and tangy vinaigrette. Canned seafood is versatile, affordable, and packed with omega-3s.
6. Upgrade Your Salad
Take your salad or grain bowl to the next level by adding grilled or baked seafood. Toss cooked shrimp, salmon, or tuna over a bed of crisp lettuce, along with a variety of chopped vegetables, sliced avocado, crunchy nuts, and your go-to healthy dressing to create a satisfying lunch or dinner. Pro tip: When meal-prepping salads, build them in reverse with the ingredients on the bottom and lettuce on top. This will help you avoid soggy lettuce.
7. Fire Up the Grill
When the weather’s warm, why not take your seafood outside to the grill? Marinate shrimp, scallops, or fish fillets in your preferred seasonings, then grill them to perfection. And don’t miss this chance to toss some veggies on there, too—it’s a smart move for minimal cleanup during meal prep.
8. Sheet Pan for the Win
For a hassle-free cooking method, try sheet pan seafood meals. Arrange your choice of seafood—such as salmon fillets or cod—with an assortment of chopped vegetables together on a baking sheet. Drizzle everything with olive oil and a sprinkle of herbs before roasting in the oven for an easy dinner using only one pan.
The Bottom Line
Armed with these simple tips, you’re all set to dive into the world of seafood with more confidence. Remember, the best goals are often the most specific. So take some time to define what “eating more seafood” means to you, and then get going by adding these tasty proteins to your recipes.
