Easy Seafood and Whole Grain Pairings You’ll Crave All Year

Here’s the deal, Seafoodies! 

You might not always notice it, but sometimes the smallest changes do make the biggest difference in how we feel. You know those tiny health swaps that seem almost too simple to matter? Like choosing water over other beverages, taking the stairs instead of the elevator or swapping white bread for whole grain—these mini decisions always seem to add up to major improvements in how our bodies function and feel.

As we celebrate National Whole Grains Month this September, we’ve got a new recipe roundup focused on one particularly powerful swap that can enhance your seafood meals: trading refined grains for whole grains. In no way are we suggesting a dramatic diet overhaul or complicated meal planning (honestly, who has time for that?)—it’s all about making one simple switch that delivers outsized health benefits while remarkably complementing what is on your plate. 

Here’s what makes this manageable swap so brilliant—whole grains don’t only add nutrition, they add flavor, texture and satisfaction that don’t require much more effort than selecting whole over refined when you’re shopping for groceries at the store. Top or mix that whole grain with seafood for a hearty dose of high-quality complete protein, heart-healthy omega-3 fatty acids and essential nutrients like vitamin D, B vitamins and selenium—all crucial for brain function, immune support and cardiovascular health. 

Whole grains complement seafood’s benefits beautifully by providing sustained energy through complex carbohydrates, plus fiber that supports digestive health and helps you feel satisfied longer. They’re also rich in B vitamins, iron and antioxidants that work synergistically with seafood’s nutrients. The fiber in whole grains helps your body better absorb some of the vitamins found in seafood, while the protein in seafood helps slow the digestion of grains—preventing blood sugar spikes and keeping energy levels steady. Together, this combination supports full-body wellness—making every meal work harder for your health!

Apart from these exceptional recipes, check out some of our most treasured seafood and grain pairings to help spark some kitchen creativity. 

Quinoa leads our whole grain revolution—though it’s technically a seed—with its quick 15-minute cook time and complete protein profile. Swap it for white rice under shrimp or salmon, like in this Turmeric Smoked Breakfast Bowl—and suddenly you’ve got a meal that’s both healthy and rewarding. 

Brown rice might seem like an obvious choice, but it’s the ultimate crowd-pleaser for a reason. Its nutty flavor and chewy texture stand out alongside delicate seafood like in this Salmon Sushi Bowl, while adding fiber and B vitamins that support sustained energy. There are many awesome pasta options made out of brown rice, which work well in recipes like Mediterranean Tuna and Pasta and Instant Pot Crab Mac ‘n’ Cheese.

Farro brings the power of ancient grains to any table. One unique way to incorporate this Italian favorite? Try subbing it in for recipes that call for a pasta side, like Grilled Shrimp and Pasta with Lemon-Garlic Sauce. The rustic, earthy depth of flavor is a real treat.

Wild rice adds visual drama and bold interest that stands out in a pretty Seafood Paella—upgrading your meal’s entire aesthetic while boosting nutrition. We can’t get over its hearty nature and especially find ourselves enjoying it in place of white rice during colder months.  

September might be National Whole Grains Month, but we have a feeling these combinations will become year-round favorites. Your seafood dishes will never be the same (in the best possible way)!

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