Seafood is a nutritious, simple meal solution that supports brain function, promotes heart health, improves sleep quality and can even boost your mood. Meet the current recommendation of at least two servings of fish or shellfish a week to get these benefits.
If you need help incorporating more seafood into your diet, try these satisfying ideas to boost your seafood intake.
- Use white fish, salmon, shrimp, lobster or scallops as the protein for tacos.
- Salmon and eggs are a tasty pair perfect for breakfast, lunch or dinner.
- Add shrimp, scallops, mussels or clams to pasta dishes.
- Trade chicken for tuna in salads, stir-fries and casseroles.
- Replace pizza’s traditional meat toppings with shrimp and pesto, clams and garlic, or tilapia and Cajun spices.
Frozen seafood retains its quality, nutrition and flavor. Thawing at room temperature or in warm water promotes bacteria growth. For safe thawing, refrigerate for 10 to 12 hours or thaw submerged in cold water, changing every 20 minutes until fully thawed. To cook from frozen, remove ice, pat dry and adjust the cooking time. Check frequently until fish reaches 145°, loses its translucent appearance and flakes easily with a fork.
Mouthwatering Cooking Methods
- The thicker the fish, the better for baking. Bake large fillets or fish steaks such as tilapia, haddock, cod or snapper.
- Sautee, broil or pan-fry delicate white fish and shellfish.
- Grill firm fish that retain their structure, such as mahi-mahi, swordfish and tuna. Delicate fish like tilapia, cod or shellfish are best grilled wrapped in foil.
- Smoked Paprika: Give a smoky, sweet and cool undertone to seafood.
- Cajun Seasoning: Spice up any seafood with southern pizzazz.
- Rosemary: Add sweet, fragrant notes and complements any citrus-flavored seafood.
- Thyme: Bring a lemon aroma to various fish – it intensifies as it cooks, so a little goes a long way!
