Be Seafood Savvy

May is Mediterranean Diet Month, a time to bring awareness to an eating style focused on the consumption of wholesome, nourishing foods. Beyond increasing intake of plant foods, this diet prioritizes heart-healthy fish and seafood as key sources of protein. Seafood contains a wide range of nutrients, vitamins and minerals that provide our bodies with numerous benefits. Learn more about the vast health advantages this versatile protein has to offer and use our suggestions to make eating seafood at least twice per week a habit.

Bountiful Benefits
Seafood is a lean protein option with minimal saturated fat. The fat that it does contain is mostly good-for-you omega-3 fatty acids. Omega-3s are linked to a lower risk of heart disease and reduced inflammation throughout the entire body. They may also play a role in brain function and growth, mood and cancer prevention. Beyond omega-3s, fish supplies B-vitamins that are associated with nervous system function and development and vitamins A and D that contribute to skin, vision and bone health. Fish and seafood are also known to be high in zinc, selenium and iron.

Make Seafood a Healthy Habit
The American Heart Association recommends eating two servings of fish (particularly fatty fish) per week. However, many fall short of this seafood serving suggestion.

Make seafood the star of your plate by considering how it can fit into different meals throughout your day. For breakfast, add smoked salmon to scrambled eggs, sunny-side-up eggs or even your favorite quiche recipe. You can also enjoy it atop avocado toast to receive an ultimate serving of beneficial fats.

For lunch and dinner, there are numerous opportunities to add fish and seafood to the mix. Shrimp, tuna and salmon all make excellent salad toppers, as well as sandwich or taco fillings. Try shellfish like mussels and clams on their own with a light sauce or add them to your favorite pasta dishes. Traditional go-tos such as casseroles, stir-fries and sheet pan dinners are perfect meals for swapping-in seafood. During the summer, grilled fish is another easy seafood solution. See this grilled salmon recipe that’s topped with a sweet and spicy salsa. Grilling seafood isn’t the only way to enjoy it; try shaping it into patties for a twist on traditional burgers, or add fish to your kabob lineup for a fun, customizable dinner. Start with our Hawaiian Salmon Kabobs recipe then mix and match fish varieties, as well as fruits and vegetables for a creative and personalized meal.