Be Seafood Savvy

Seafood is a nutritious and simple meal solution that supplies heart-smart omega-3 fats, vitamin D and lean protein. To meet the latest recommendation, aim to eat at least two servings of fish and shellfish per week. Only one in 10 Americans meets this goal.

Supports Brain Function: Seafood provides DHA, a type of omega-3 fat essential for brain development and function that helps neurons trigger and cells regenerate. It’s also linked to improved memory and reduced rates of cognitive decline.

Promotes Heart Health: Studies show omega-3s can reduce the risk of heart disease, depression, dementia and arthritis, and improve overall happiness. Experts suggest striving for 250 to 500 milligrams of omega-3 EPA and DHA per day.

Improves Quality of Sleep & Boosts Your Mood: With a high concentration of vitamins D and E, selenium and omega-3s, seafood consumption has been shown to improve quality of sleep, enhance mood, boost the immune system and support bone health.

Seafood Solutions
Stumped about what to cook for dinner on Fish Fridays? Use our seafood ideas to create meals packed with a variety of fresh flavors and health benefits!

Salmon: Salmon’s fatty flesh is perfect for absorbing marinades and infusing with extra flavor. Try marinating salmon in acids such as orange or lemon juice, or try a combination of honey and soy sauce to bring out its rich, natural flavor. Garlic, ginger and fresh herbs such as parsley, thyme or mint are also excellent additions. Serve grilled, broiled, baked or poached salmon over salads, with roasted vegetables and quinoa or over whole wheat or veggie noodles.

Cod: Cod has white, flaky flesh and a mild flavor. It’s lean and best cooked with moist heat cooking methods like baking, broiling or poaching. Preserve the delicate flavors of cod by seasoning with thyme, parsley, paprika, ginger or garlic.

Scallops: Roasted, broiled, grilled, sautéed or steamed, scallops are an excellent source of protein, phosphorus and selenium. Complement their subtle sweetness with bright citrus such as lemon or lime juice, zest or grapefruit. For best results when cooking, pat dry then add to a hot skillet to achieve the perfect golden-brown sear. Avoid overcooking for the best texture; scallops generally cook in less than 10 minutes.