Happy New Year, Seafoodies!
January has arrived with all its fresh-start glory—that exhilarating feeling that this is going to be THE year we finally get it all together. Healthier living, accomplished dreams, unstoppable resilience—we’re ready for all of it! But when it comes to nutrition goals, have you ever noticed that things tend to spiral into restriction mode pretty quickly? Suddenly, we’re cutting out entire food groups, tracking every calorie and turning meals into mathematical equations. All that work and those drastic changes are enough to dull anyone’s “I can do this” shine. This year we encourage you to flip that script entirely—addition over subtraction. Instead of obsessing over what you can’t eat, get excited about adding more of what your body needs and craves.
Topping our list of additions for 2026 is protein-rich seafood. There are lots of reasons why seafood tops our list all year round, but one reason why it’s especially beneficial at the start of the year (hello, winter!) is for its immune-supporting benefits. Protein does way more than build muscle—it’s your immune system’s foundation, helping produce the antibodies that fight off illness while keeping you satisfied and energized throughout busy days. Seafood delivers high-quality protein along with a stellar lineup of immune-supporting nutrients: zinc that helps immune cells communicate effectively, selenium that acts as a protective antioxidant, vitamin D that plays a crucial role in immune response and omega-3 fatty acids that reduce inflammation throughout your body. But the benefits extend far beyond just immune support.
Omega-3s support brain health and cognitive function, which becomes overwhelmingly important during hectic seasons when mental clarity matters most. B vitamins help convert food into energy, combating that mid-afternoon slump without having to reach for another coffee. And protein helps to keep blood sugar levels stable, preventing the energy crashes that derail even our best intentions. Life keeps us running in a million directions, so in the new year let’s focus on foods that taste good AND nourish us.
Plus, the nutrients in seafood will likely help check off other New Year’s goals, as well. Got plans to work out more, improve strength or increase muscle mass? The protein in seafood will help with muscle maintenance and synthesis, as well as repairing muscle tissues after workouts. Resolved to sleep more or better this coming year? Seafood provides omega-3s and vitamin D, both which help to regulate sleep patterns and help increase restorative sleep. Committed to lowering your cholesterol or blood pressure numbers over the next few months? The omega-3s in fish and shellfish help to support cardiovascular health. And don’t forget mental wellness goals, like managing stress and improving mood. Protein and those omega-3s like DHA and EPA in seafood help support better emotional regulation. Or just want to improve energy levels so you can work out, make good food choices and get it all done? Well, the high-quality protein and B vitamins in seafood will help promote energy without the crash that often comes from sugars or caffeine.
Whether you’re trying to eat more whole, nutritious foods or crush any of the above goals in the new year, eating more seafood can help you get there. And to make life easier this new year, we’ve created a January meal plan that is filled with seafood recipes that make healthy eating and crushing those new year’s goals feel effortless.
Start your mornings with Easy Egg and Crab Muffins or Everything Salmon & Egg Breakfast Hand Pies that fuel your day from the first bite. Keep lunches interesting with Vietnamese Shrimp Spring Rolls, Grilled Cod and Avocado Tacos or a hearty Kale Caesar with your choice of shrimp or salmon. For dinners that bring comfort without the food coma, try our Mustard-Glazed Salmon with Cauliflower Mash, Sheet Pan Tuna Steaks with Vegetables or Mediterranean Baked Shrimp with Feta—each one designed to get you out of the kitchen quickly and feel good about feeding it to your family (and yourself!) while you’re at it!
This is the kind of New Year’s approach that feels attainable because you’re adding wholesome foods rather than struggling your way through never-ending deprivation (we’ll take a pass on that!).
From our kitchen to yours—your body will thank you for starting the year this strong.
Breakfast
Stay full and focused throughout your morning with a much needed jump start—all thanks to the protein in the egg and crab!
Everything Salmon & Egg Breakfast Hand Pies
Thanks to the inspired blend of flavors, portability and just-fun-to-eat-with-your-hands factor, these craveable pies are one of our testers’ favorite recipes, hands down!
Shrimp and Egg Breakfast Burritos
We think burritos are one of the best things to happen to breakfast! They’re so versatile, prep-able (you can even freeze ahead) and, of course, portable.
Appetizer
Whatever the occasion, you just can’t go wrong with deviled eggs. This simple app always comes together quickly and gets eaten up even faster!
Vietnamese Shrimp Spring Rolls
Shrimp is such a smart choice for all you Seafoodies out there! It has nearly 20 grams of protein and less than 2 grams of fat in a 3-ounce serving.
These boards are incredibly versatile—we tested a lot of ingredient combinations before coming up with this delectable recipe mix, but there are so many ways to build your platter. And the fun part is that you get to customize this fun shareable appetizer or mini-meal any way you like.
Lunch
A snappy little slaw that will have you adding a bite to each forkful of tuna! This 20-minute dish should be the solution the next time you are thinking “what’s for lunch!?”
Fair warning: Once you make these for the family, you’ll probably find yourself getting requests for the recipe all year long!
Kale Caesar with Shrimp or Salmon
Lacinato kale is the perfect carrier for creamy dressing as we add in shavings of Parmesan (or other aged hard cheese), freshly grilled shrimp and cheese crisps for plenty of contrast.
Quinoa Salmon Bowl with Tzatziki Sauce
At the heart of this bowl is a tender salmon fillet, marinated in spices and roasted with some red bell pepper, zucchini and garlic until moist and flaky.
Dinner
Mustard-Glazed Salmon with Cauliflower Mash and Spinach
Alongside the salmon and spinach, a cauliflower-white bean mash delivers all the creamy comfort of mashed potatoes, with an extra boost of protein and flavor.
Grilled Halibut with Walnut Pesto
Place your fish on a bed of nutty quinoa or your favorite pasta—both sturdy enough to hold up to our bold pesto while adding their own layer of warming comfort.
Mediterranean Baked Shrimp with Feta
Steamed, sautéed or right from the oven, shrimp always hits the trifecta for taste, nutrition and convenience—and this recipe is no exception.
Sheet Pan Tuna Steaks with Vegetables
If you’ve never experienced the pleasure of a properly cooked tuna steak, you’re missing out on one of the ocean’s most spectacular offerings, which is exactly why we came up with this recipe!
Sheet Pan Cod & Vegetables with Smashed Tomatoes & Feta
As a rule, sheet-pan meals take minimal effort and (thanks to the magic of oven-roasting) bring out the best in each ingredient.
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