Hey, Seafoodies!
You love seafood for its taste and convenience, but DYK that fish and shellfish provide a host of important nutrients, like protein, omega-3 fatty acids, vitamin D, selenium and B vitamins. The nutrients in seafood are so important that the Dietary Guidelines for Americans recommended eating 2-3 servings of seafood per week.
The omega-3s in seafood, DHA and EPA, provide many health benefits, including their role in helping to modulate inflammation in the body. According to Harvard Health, one of the major causes of chronic disease is chronic inflammation. Not all inflammation is bad—acute inflammation is good—and necessary—for helping our bodies heal. But, when inflammation lingers and becomes chronic it can wreak havoc on the body, especially on the heart and brain. EPA and DHA help to lower chronic inflammation.
Seafood are premiere food sources of EPA and DHA. To meet your omega-3 needs, experts recommend eating a variety of seafood—including fatty fish like salmon, tuna, mackerel and sardines—at least 2-3 times each week.
Here are five of our favorite recipes that will help you get your 2-3 weekly seafood meals.
Lemon-Pepper Salmon Burgers
Salmon is a fatty fish that provides a hefty dose of omega-3 fatty acids DHA and EPA. These fatty acids help to modulate inflammation throughout the body.
Get the recipe here.
Anchovy Pasta with Parmesan Breadcrumbs
If you haven’t cooked with anchovies much, here’s another reason why you should: anchovies are rich in calcium, iron and zinc. Think beyond Caesar salad dressing and try this nutrient-rich dish in your pasta dish tonight!
Get the recipe here.
Alton Toast (Avocado Sardine Toast)
Sardines pack a lot of power in a small fish! Like salmon, sardines are rich in EPA and DHA. Also rich in calcium, B vitamins, choline and copper, this fish might be little, but it delivers a big nutrient punch.
Get the recipe here.
Shrimp and Broccoli Brown Rice Paella
Shrimp is the number one consumed seafood in the U.S. Not only are shrimp delicately delicious, a 4-oz. serving dishes up the Daily Value (DV) of selenium. The mineral selenium is known for supporting a healthy immune system.
Get the recipe here.
Maple Walnut-Crusted Halibut
Halibut is rich in protein, B vitamins, potassium, selenium and phosphorus. We love cooking with halibut thanks to its versatility and meaty taste.
Get the recipe here.
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