Hi there, Seafoodies!
National Seafood Month is our favorite excuse to #GoPescatarian and celebrate the full range of what’s waiting at the seafood counter and in the frozen aisle of your grocery store! Salmon and shrimp might be household staples—versatile, widely loved and delicious every single time. Standing right next to them, though, are dozens of other species, many just as convenient, versatile and bringing its own flavor, texture and nutrients to the table.
That variety matters more than you might expect, especially for anyone eating a pescatarian diet. When seafood becomes your primary protein, rotating through different species keeps meals interesting and broadens the nutrients you’re getting. Oily fish like sardines and salmon provide the highest amount of heart- and brain-healthy omega-3s. Shellfish deliver impressive amounts of B-12, zinc and iron. Lean white fish offers high-quality protein with selenium and B vitamins. Eat a variety so your body reaps the full benefit.
So let’s shake up your rotation! That unfamiliar species you’ve been eyeing at the counter is about to become a family favorite. We picked 10 and paired each with a recipe designed for people who’ve never cooked it before—zero specialty equipment, zero advanced techniques and plenty of room for a small mistake or substitution (because we’ve all gotten distracted mid-recipe and had to improvise our way out of it). Consider this your official permission slip to try something new!
Mussels just might be the most underrated bargain at the seafood counter. They cook in about five minutes and announce exactly when they’re done by popping open. A 3-ounce serving delivers a remarkable amount of vitamin B-12 along with iron and selenium. Our Mussels with White Wine Sauce steam right in garlic and wine—set the pot in the middle of the table with crusty bread and let everyone go to town. One tip for first-timers: give the shells a quick rinse and scrub before cooking, and toss any that stay shut once the pot comes off the heat.
Steaming, garlicky and ready in about 20 minutes—simple steamed mussels is a bistro classic. This recipe even walks you through the debearding process, so you’ll be a pro in no time.
Sardines have earned their recent cult status. These tiny fish pack omega-3s, vitamin D, calcium and protein into a small package that requires almost no prep. Grilling them whole takes just a few minutes per side, and the charred rosemary vinaigrette in our Grilled Whole Sardines recipe balances their richness beautifully. Fresh sardines are the star of this one, but keep a few tins in the pantry too—canned sardines carry the same nutritional punch and have rescued many a hectic weeknight around here.
Grilled Whole Sardines with Charred Rosemary Vinaigrette
Cooking sardines whole sounds intimidating exactly once—after that first batch, a few minutes per side over high heat becomes second nature. The charred rosemary vinaigrette adds a smoky, herbaceous finish that balances the natural richness of these little fish.
Shrimp are probably already in your rotation, but there are so many ways to prepare them! Our Mediterranean Baked Shrimp pairs them with tomatoes and tangy whipped feta for big flavor with about five minutes of active work. Beyond lean protein, shrimp bring selenium and iodine to the plate, and a bag of frozen shrimp thaws in minutes under cold running water—no advance planning required.
Mediterranean Baked Shrimp with Feta
Warm pita, a bed of orzo or a spoon straight from the dish—every serving method works here. The oven does nearly all the lifting as the shrimp bake in a bright tomato base and then get topped with a blanket of tangy whipped feta.
Tilapia is the friendliest possible starting point for anyone nervous about cooking fish, fresh or frozen. Mild in taste and stocked at practically every grocery store, tilapia absorbs whatever tasty flavors you give it. Our Lemon Tilapia Piccata recipe coats the fish in a buttery lemon-caper sauce that sits just as happily over rice as it does on a bed of freshly cooked pasta.
Fun cooking fact: Originating in Italy, piccata refers to a way of preparing food where protein is sliced, coated, pan-fried and served in a sauce. You’ll see why tilapia is the top candidate for this mouthwatering method; all it takes is one bite!
Cod flakes into thick, tender pieces that hold together on the grill. It’s lean, rich in selenium and B vitamins and its clean, slightly sweet flavor wins over even hesitant eaters. Tuck it into our Grilled Cod and Avocado Tacos and you’ve got a new weeknight winner. For a little extra cooking insurance, grill it on a well-oiled grate or a sheet of foil the first time out (and bonus points for foil making cleanup even easier too).
After countless fish taco experiments, these claimed the top spot. They deliver omega-3s and lean protein in a package that feels like a fiesta, and everyone can still build their own with whatever toppings they love most.
Tuna steaks surprise people. Meaty and substantial in a way you’d never guess from the canned version (which we also adore for a whole separate list of reasons!), they roast beautifully alongside potatoes and asparagus in our Sheet Pan Tuna Steaks with Vegetables. Tuna multitasks nutritionally as well, bringing omega-3s, iron, protein and B vitamins along for the ride.
Sheet Pan Tuna Steaks with Vegetables
We’ve been on a serious tuna steak kick and you are about to be too! Create a complete course with virtually no extra effort as your tuna steaks roast alongside colorful vegetables in about 45 minutes total (and most of that time is hands-off in the oven).
Calamari is absolutely worthy of a spot well beyond the restaurant appetizer menu. Ask your fish counter for cleaned tubes and most of the prep is already handled. Our Air Fryer Calamari with Chipotle Dipping Sauce delivers a crunch with far less oil than the fried version, and the smoky sauce seals the deal. A 3-ounce serving provides about 15 grams of protein plus copper and phosphorus, and the rings cook so quickly—dinner’s almost ready before you start!
Air Fryer Calamari with Chipotle Dipping Sauce
If you always order calamari as an appetizer when dining out—it’s finally time to try making it at home, but sans any stovetop splatter. Don’t be surprised if your family starts dunking other snacks into the smoky chipotle dipping sauce once the calamari runs out.
Crab is forever a fan favorite. Nobody is ever disappointed to see it on the menu! These Gluten-Free Crab Cakes are the proof—golden, crisp-edged and gone before you’ve finished plating. Canned crab meat puts that sweet, delicate flavor within reach whenever the craving strikes, with an ample serving of B-12, magnesium, iron and zinc—and all without waiting for a special occasion or cracking a single shell.
Everyone at the table gets a crab cake here, gluten-free guests included. Sweet crab meat shows off exactly what it can do when mixed with just enough binder to hold it all together, and canned crab keeps this recipe doable, even on a weeknight.
Salmon shows up on nearly every “eat more of this” list for good reason. Its omega-3 numbers are hard to beat, and it provides some of that hard-to-get-enough-of vitamin D. Toss the salmon in the air fryer with a maple glaze that caramelizes as the Brussels sprouts crisp alongside, and you get our 20-minute Air Fryer Maple-Glazed Salmon—exactly how we want to eat this seafood star once the temperature drops. Leftovers flake beautifully into a next-day salad or grain bowl, so we always cook an extra fillet or two to enjoy later.
Air Fryer Maple-Glazed Salmon with Brussels Sprouts
Sweater weather, meet your new go-to dinner. Maple and Brussels sprouts were made for each other, and the air fryer caramelizes the glaze and crisps the sprouts at the same time—about 20 minutes, start to finish.
Scallops carry an undeserved reputation for being reserved for special occasions—but they shouldn’t be! They cook in about 10 minutes, they’re lean and high in protein and they even regularly get the little Seafoodie seal of approval. Pat them completely dry before they hit the pan in our Sheet Pan Scallops & Vegetables with Maple-Bacon Butter—that one step makes a big difference when trying to achieve those perfect golden edges.
Sheet Pan Scallops & Vegetables with Maple-Bacon Butter
Ten minutes in the oven. That’s the entire cook time for plump scallops roasted with sweet potatoes and broccoli under a drizzle of maple-bacon butter—a combination our in-house tasting panel (everyone who wandered into the kitchen) approved unanimously.
And, there you have it! Ten species, ten recipes and a seafood counter that just got a lot more interesting. Pick one species you’ve never cooked and start there—we have a feeling it won’t be the last time you make it.
Happy National Seafood Month—and happy exploring, Seafoodies!
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