Written by: Nicole Pazdziorko, RDN, LDN  and Kirby Moir, RDN, LDN -Food City Registered Dietitian Team

October is National Seafood Month. The Dietary Guidelines for Americans encourages adults to consume two servings of fish and seafood per week. Most Americans consume about half of the recommended amount. 

Seafood is an excellent source of lean, high quality, easily digested protein. A 3.5-ounce serving of seafood provides almost half of an adult’s daily protein needs. Seafood includes other vital nutrients optimal for overall health and wellness, such as selenium, iron, vitamin B-6 and B-12.

Catch all the benefits of seafood by consuming at least eight ounces per week. Easily achieved by rotating different varieties of fish filets and shellfish. 

 

Seafood Options for Weekly Meal Planning

Salmon is a rich source of omega-3 fatty acids. Omega -3 fatty acids are known as essential fatty acids and must be consumed from the diet.  Other omega 3 rich fish include herring, sardines, and mackerel. 

Shrimp is a lean protein and a great source of selenium and iodine which are both helpful in thyroid support, a healthy thyroid supports a healthy metabolism.

Clams have more vitamin B-12 per serving than any other food — more than a thousand percent of the daily value. B-12 keeps nerves and blood cells healthy, balancing mood and fighting fatigue.

Scallops contain an amino acid called taurine.  Taurine is beneficial for heart health, cognition, and supports nerve function. Scallops are also rich in magnesium and selenium which offer immune support. 

 

Failproof Methods for Cooking Seafood

Fish en Papillote. One simple technique for cooking fish is called en papillote, or fish in parchment. This method gently steams and flavors the fish in its enclosed parchment packet. Simply place your portion of fish in the center of a large piece of parchment paper, along with desired herbs, seasonings, wine or citrus juice and vegetables, then fold parchment over the fish and fold and pinch edges together to seal so that no steam escapes. Place in a 425-degree oven for 12 minutes. This technique works great as a week-night meal, because it is simple, delicious and comes together quickly, and you can play around with different flavor pairings.

Poach. When cooking very lean fillets, like cod or tilapia, try cooking in some liquid, like broth, wine or citrus juice, to keep the fish moist and impart flavor.  A great option when steaming or poaching fish is to add fresh citrus, such as slices or oranges or lemons paired with aromatic herbs for a light dinner.

Grill. Grilling your fish is another simple, quick way to get more seafood into your eating plan. Heartier textured fish, like tuna, salmon or swordfish, instead of flakier, leaner varieties of fish, work best with this method. Be sure to pat your fish steak dry of excess moisture and aim to grill for 8-10 minutes per inch of thickness.

 

Tips to Get More Seafood on Your Plate

Stay stocked. Keep frozen fish on hand in the freezer. Fish can be cooked from frozen or thaw fillets in 15-20 minutes. From grilled salmon filets to shrimp pasta – seafood is versatile and quick protein choice. 

Get creative. Seafood can be a fresh take on a favorite meal. Try salmon patties, shrimp stir-fry, or fish tacos. 

Make it convenient. If time is a roadblock try Food City quick seafood solutions. Shortcut meals that pair seasoned fish with vegetables – prepare it in microwave, oven, or stovetop.   

Seafood specialists can steam shrimp fresh in store or convenient pre-cooked options. Peeled and ready and to enjoy.

Try this Bright and Flavorful Seafood Pairing 

 

Salmon and Elote Salad 

Salmon

• 4 salmon fillets (1-1 ¼ lbs.)

• ¼ tsp salt

• ¼ tsp garlic powder

• ¼ tsp ground black pepper

Elote vegetable salad 

• 4 cups frozen corn

• 2 large zucchini, diced 

• 1 tablespoon olive oil

• ½ red bell pepper chopped

• ½ small red onion finely chopped

• ½ cup fresh cilantro chopped

• 6 green onions chopped

• 1 jalapeno pepper diced

• 4 tablespoon lime juice (from about 2 limes)

• ½ teaspoon cumin ground

• ½ teaspoon smoked paprika

• ¼ teaspoon black pepper ground

• ¼ teaspoon salt

• 3 tablespoon plain non-fat Greek yogurt

• 2 tablespoon light mayonnaise

• ½ cup cotija cheese or feta, crumbled

INSTRUCTION

Preheat the grill to medium-high heat (375-400). Brush the salmon fillets with 1 teaspoon oil and sprinkle with salt and pepper. Add the salmon fillets to the grill skin-side down and cook for 10-12 minutes or until flesh is no longer opaque and it flakes easily with a fork. While salmon cooks prepare elote salad.

Prepare elote ingredients. Trim the ends off the zucchini, then quarter lengthwise and dice. Dice the onion and bell pepper. Remove seeds from jalapeño and finely chop. Remove leaves from cilantro and finely chop. Slices limes in half and juice into small bowl. 

Next heat the olive oil in a large skillet on stove top over high heat. Add the corn and stir. Cook for about 4-5 minutes or until the corn starts to char. Add chopped zucchini and cook additional 4 minutes, stir to avoid sticking. Transfer the cooked vegetable to a large bowl and let it cool for a couple minutes. To the same bowl, add the remaining ingredients. Stir everything together until well combined. Adjust lime juice, salt and pepper as necessary. Divide elote into four dishes and top with grilled salmon. Garnish with additional cheese and cilantro, if preferred.

 

For inspired seafood recipe ideas visit our Meals & Recipe Center