Hello, Seafoodies!
March is National Nutrition Month, and this year’s theme, “Discover the Power of Nutrition,” has us fired up about sharing exactly what makes seafood such a nutritional powerhouse! We know you might have heard that seafood is “good for you” before, but do you actually know why? Feel free to consider this your friendly crash course in what’s happening inside your body when you enjoy that mouthwatering salmon dinner or shrimp salad!
Let’s start with the star players: omega-3 fatty acids EPA and DHA. These essential fats do some seriously impressive work throughout your body—reducing inflammation, supporting brain function, protecting your heart and even helping regulate mood. Your body can’t produce these on its own, which means you need to get them from food. And guess what delivers them better than anything else? Seafood! Salmon, mackerel, sardines and tuna are absolutely packed with these nutritional MVPs.
But omega-3s are just the beginning of seafood’s nutritional benefits! Seafood also provides high-quality, complete protein containing all of the essential amino acids your body needs for building and repairing tissues, including muscles. We’re talking around 20 grams of protein in a typical serving—that’s substantial fuel that keeps you satisfied over those long workdays and busy weekends!
Now here’s where it gets really exciting (yes, we’re nutrition nerds and proud of it!)—seafood provides nutrients that most adults (and kids) are seriously lacking. Vitamin D? Check—especially in salmon, which can provide two-thirds of your daily needs in a single serving. Selenium? Absolutely—this antioxidant mineral protects your cells from damage. Vitamin B12 for energy and nerve function? You bet! Iron, zinc, potassium, magnesium—the list goes on and on. Sounds kind of like a multivitamin, right? Except it’s way more delicious!
With all these impressive nutritional benefits, it’s no wonder the newly revised Dietary Guidelines for Americans advises eating at least 3 servings of seafood each week. And honestly, unlike most things we should be doing for our health (we’re looking at you, dusty treadmill currently holding our laundry), reaching that goal becomes pretty effortless when you discover how versatile and easy seafood can be. We put together this month’s meal plan with that in mind—a collection of nutrition-packed recipes that make getting your weekly servings feel more like a treat than a task! From nourishing breakfasts to “hardly any thinking required” weekend meals, each recipe showcases different ways seafood can power your plate.
And don’t sleep on the convenience factor here! Canned and pouched seafood delivers the exact same nutritional benefits as fresh varieties, making it incredibly easy to stock your pantry with these nutrient-dense options. Simply open, drain (if necessary) and enjoy all the omega-3s and nutrients.
So, this March, we challenge you to discover (or rediscover!) the nutritional power sitting in the seafood section.
Ready to power up with seafood nutrition? These recipes are a great starting point!
Breakfast
Our approach to the classic Eggs Benedict keeps all the essentials, but adds in the outstanding flavor combination of sweet, flaky pouched crab—for an elevated taste, sans any added preparation hassle.
Cheesy Shrimp Breakfast Casserole
Breakfast Casserole can be a healthy way to grab the day by the tail—especially with something as filling and easy as this lightened-up shrimp version!
Salmon packs a boatload of essential omega-3 fatty acids, which help to boost heart and brain wellness. We recommended using a pouched or tinned version when whipping up this breakfast to keep things simple and cook-free.
Appetizers
No matter what the occasion, you just can’t go wrong with deviled eggs. We love a simple app that always comes together quickly—and disappears even faster.
These popcorn shrimp are baked to an ideal golden-brown in minutes. The result? All the crunch and flavor you love, with a fraction of the calories and saturated fat!
Char-Grilled Honey Parmesan Oysters
Before transferring your oysters onto the hot grill—give them an indulgent update with a dollop of our creamy olive oil mayo, honey and parmesan mixture, right on top.
Lunch
Caribbean Shrimp with Tropical Fruit
It’s true: If you hold a forkful of this tropical shrimp treat to your mouth, you can taste the ocean. This dish serves up a cornucopia of flavors—briny shrimp, tangy fruit, sweet coconut and spicy jerk seasoning—it’s a must-try!
Grilled Whole Sardines with Charred Rosemary Vinaigrette
If you’ve never cooked (or even eaten) fresh sardines before and don’t know what to look for at the store, fear not. Ask the fishmonger at the seafood counter to gut and scale your sardine selection, which will make preparation stress-free.
Elbow pasta serves as a nice neutral base in your jars and is the best size to soak up all the delicious dressing. For a gluten-free option, this recipe can easily be modified by subbing out wheat pasta for a protein-rich lentil or chickpea pasta instead.
Dinner
Atop a rainbow of vegetables and garnished with sesame seeds, this colorful, 20-minute tuna is a feast for the eyes, your nutritional goals and your palate!
Grilled Mediterranean Cedar Plank Salmon Gyros
Grilling with a plank provides a heat barrier, so the fish steams gently into perfect flakes in about 15 minutes. Next, store-bought tzatziki and whole-wheat pitas streamline the prep—so assembly is extra easy.
Sheet Pan Cod & Vegetables with Smashed Tomatoes & Feta
Topped with a drizzle of olive oil, oregano and a sprinkling of crumbled feta—cod roasts alongside a vivacious veggie medley. We’re partial to a blend of broccoli florets, zucchini and yellow squash, but you can substitute any quick-cooking vegetables that float your boat.
Mediterranean Baked Shrimp with Feta
We always advise keeping a spare bag of shrimp in the freezer—you’ll be grateful when the inevitable work schedule emergency comes up and you need to throw this dish together in a flash!
Grilled Halibut with Walnut Pesto
Walnut pesto brings an appetizing twist to the mix—nuttier and richer than traditional basil pesto, it clings beautifully to flaky halibut, when served on a bed of nutty quinoa or your favorite pasta.
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