When it comes to the benefits of Seafood Suppers, they are plentiful. Enjoying fish and seafood on a weekly basis contributes variety and flavor, as well as impressive nutrition to boot. Plus, most cooks up in minutes! Fish (like cod, salmon and tilapia) is a great source of protein, usually with at least 20 grams per 3.5 ounce serving. Seafood (such as shrimp, scallops and oysters) contains vitamins A, D and B vitamins, as well as the minerals iron, iodine, zinc and magnesium.
The American Heart Association recommends having two, 3.5-ounce servings of seafood per week, with an emphasis on fatty fish due to the importance of omega-3 fatty acids. These fats have shown to decrease the risk of heart disease. Salmon, mackerel, sardines, herring and tuna are high in heart-healthy omega-3s.
Another benefit of incorporating fish and seafood onto menus is that they are lower in saturated fat, which is the type that can increase the chance of heart disease. Leaner types of fish and seafood include cod, haddock, flounder, tilapia and shrimp.
There are various cooking methods to try when preparing seafood, such as baking, broiling, grilling, frying, sautéing, poaching, simmering and steaming. Here are just a few ways to include seafood when meal planning:
- Thinking of making Asian stir-fry with chicken or steak for dinner? Switch it up and use shrimp or scallops instead. Cook the seafood in one pan and the mixed vegetables in another. Once the seafood is fully cooked, add it to the vegetables along with some soy sauce and schezwan sauce to taste. Serve with brown rice or quinoa.
- When people think of barbecues, hot dogs and hamburgers come to mind. But what about seafood? Add shrimp skewers, tuna steak or swordfish as a great addition to your grilling menu!
- Add salmon to your week and top with lemon juice, black pepper, tarragon and a drizzle of olive oil. You can also add mustard seeds and honey for even more flavor. These toppings go great with grilled or baked salmon.
- Celebrate taco night with fish tacos. Pan-fry tilapia or cod with a little olive oil. Add some paprika, cumin, chili powder, black pepper, lime juice, garlic and onion powder all to taste. Once the fish is fully cooked, place on top of tortillas. Add any of your favorite taco toppings such as leafy greens, tomatoes, guacamole, pico de gallo, mango salsa and onions. You can also use shrimp instead of flaky fish as another great taco option!
- Elevate traditional tuna noodle casserole with canned tuna by using Gruyere cheese, homemade cream sauce and a sprinkling of Parmesan and panko on top.
For more Seafood Supper inspiration, visit our Seafood Supper Club with Chef Andrew.