Written by: Nicole Pazdziorko, RDN, LD

October celebrates National Seafood Month. Great for health at any age, seafood is low in saturated fats, rich in protein, and packed full of important nutrients including omega-3 fatty acids, vitamin A, and B vitamins - all nutrients that are essential in maintaining health. To catch all the benefits of seafood, aim to include eight ounces per week in your meal plan. Try the following tips to fit in more seafood.

Feature Canned

Canned seafood can offer the same benefits as fresh and save cooking time. Salmon, tuna, and sardines are great canned seafood options that can be featured in salads or sandwiches for a dose of healthy fats and lean proteins. Look for options that are lower in sodium and are packed in water instead of oil. Try reimagining classic tuna salad with Food Club Wild Caught Pink Salmon or canned shrimp and toss with fresh herbs for a fresh and simple lunch idea. 

For a savory dinner or appetizer packed with protein and fiber try these Mediterranean Salmon Cakes with Cucumber Sauce.  

Serve up Fish Tacos

Tacos are beloved by pretty much everyone for good reason. Their simplicity, versatility and flavor make them a staple in many households’ weekly meal plans. Delicious toppings like salsa, cole slaw and guacamole make it easy to swap in any protein you like. Prefer a milder fish? Pick up fresh cod, shrimp, tilapia or mahi mahi from the Food City seafood case. For richer flavor, try featuring salmon or trout.

Feature in these Fish Tacos with Corn Salsa or Simple Shrimp Tacos with Cilantro Lime Sour Cream. 

Toss with Pasta

Sneak in a serving of seafood by enjoying with a helping of pasta. Keep Full Circle Market Shrimp or frozen scallops on hand for a dinner in a pinch. Pair with whole wheat pasta and a bag of frozen vegetables for perfectly balanced fish in a flash. 

Feature in recipes like Scallops and Lemon Fettuccine Alfredo or Shrimp Pasta Primavera.

 Make Parchment Packets

A simple technique for cooking fish is gently steaming by enclosing in individual parchment packets. Simply place your portion of fish in the center of a large piece of parchment paper, along with herbs, seasonings, citrus and vegetables, then fold parchment over the fish and fold and pinch edges together to seal so that no steam escapes. 

For a recipe that tantalizes tastebuds with sweet and savory try Fish in Parchment with Peaches, Soy and Jasmine Rice. 

Seafood is a nutritious and easy to prepare protein to incorporate into your weekly meals. Speak with a knowledgeable Food City seafood specialist about preparation techniques, seasoning tips or have them steam fresh for you in store and visit Foodcity.com for more inspired ways to reap the benefits of seafood.