It’s almost that time again! We know many of you and your little Seafoodies are gearing up for another exciting school year. While you’re shopping for supplies and working through your checklist, don’t overlook one of the most important back-to-school essentials: optimal nutrition! Seafood is brain food—it’s literally food for thought!—so it’s well worth some meal-planning now to help our kids power through their classes and homework this fall.
Seafood such as salmon and tuna are packed with the omega-3 fatty acids kids need for brain health, especially the omega-3 DHA, which makes up a large percentage of our brain and eyes. Omega-3s are critical at all ages—for optimal brain development when our kids are young, and to help them better process information, enhance memory function and regulate emotion as they get older. It’s one of the reasons the Dietary Guidelines for Americans recommends we start introducing seafood to our kids when they’re about 6 months old, and for all of us to eat seafood 2 to 3 times per week.
And, good news: Getting more brain food into our kids’ diets isn’t a heavy lift! It’s as easy (and delicious) as stirring some tuna into a salad or adding some salmon to your sheet-pan repertoire. Stovetop tuna casserole with orzo, broccoli and grated Parmesan is comfort food your whole family will enjoy. Strapped for time? Grilled halibut with walnut pesto can be on the table in 20 minutes. These recipes are all healthy, weeknight-ready and 100% kid-approved! Let’s dig in …
P.S., if you have a picky eater at home, check out our tips for helping your kids love seafood!
Stovetop Tuna Orzo Casserole with Broccoli
The sulforaphane in broccoli has been shown to improve cognitive function. Couple that with the omega-3s in the tuna, and you’ve got one fantastic, brain-boosting meal!
Meet your new fave after-school snack! If your little Seafoodies love a good guac, they’ll flip over this avocado-tuna salad that’s packed with omega-3s.
Crispy Rice Rolls with Spicy Tuna
Tangy, crunchy and bursting with flavor, these healthful tuna rolls get an extra dose of omega-3s from the avocado.
Garlic Parmesan Salmon and Asparagus
Salmon is loaded with omega-3s! Pair it with a vegetable like asparagus—a rich source of brain-friendly vitamin C, vitamin A and folic acid—for a smart and scrumptious meal.
Pomegranate Orange Glazed Salmon
Feast your eyes on this gorgeous dish! With salmon, tart pomegranate and roasted Brussels sprouts, it’s three brain foods in one!
Grilled Halibut with Walnut Pesto
Walnuts have a high concentration of omega-3s, so they’re a sure-fire way to amp up the brain-boosting power of grilled fish.