Hi, Seafoodies!
We could go on and on all day about how much we love seafood—the flaky texture of perfectly cooked salmon, the sweet snap of fresh shrimp, the way scallops get that golden-brown crust when you sear them just right (is your mouth watering too?). But honestly, what astounds us time and time again is how something this delicious also happens to be loaded with vitamins and minerals that actually do serious support for a healthy body! Seafood is so delicious we’d eat it no matter what, but with all the nutritional benefits, it almost feels like getting away with something!
Today, we’re taking a little extra time to zero in on one trace mineral that doesn’t get nearly enough attention: magnesium. Your body needs magnesium for over 600 different enzymatic reactions—everything from maintaining proper nerve and muscle function to assisting with DNA production, supporting a steady heartbeat, managing blood sugar and keeping bones strong. It’s also an electrolyte that works alongside calcium, potassium and sodium to keep your heart ticking smoothly and your blood pressure in check.
But magnesium levels directly affect your other electrolytes, too. Severe magnesium deficiency can cause low calcium or low potassium, which then creates a domino effect—muscle cramps, irregular heartbeat, fatigue, weakness—all because one mineral is out of balance. That’s why getting enough magnesium regularly matters way more than most people realize.
Luckily, seafood makes hitting your magnesium goals way easier than most other protein sources. Species like salmon, halibut, tuna, scallops, clams and mussels all deliver solid amounts of this essential mineral. The Dietary Guidelines for Americans recommend eating at least three servings of seafood each week to meet nutrient needs. So eat seafood several times a week to increase intake of omega-3s, protein and other nutrients your body needs.
Want to really stack the magnesium deck in your favor? We love a good opportunity to multitask! Which is why the following recipes in this roundup pair seafood with other magnesium-rich ingredients so you can sit back and watch the benefits multiply. Seared Ahi Tuna on Asian Slaw combines magnesium-packed tuna with crunchy vegetables and sesame seeds (yep, more magnesium!). Asian-Style Scallops with Vegetable Noodles piles scallops on spiralized veggies for a double-dose situation. Spicy Sheet-Pan Salmon roasts alongside whatever magnesium-friendly vegetables you toss on there—broccoli, anyone?
Wild Alaska Pollock en Papillote with Chimichurri Sauce steams fish with fresh herbs like parsley and cilantro that sneak in extra magnesium too. Grilled Salmon Skewers make it ridiculously easy to get magnesium straight off the grill, especially when served on a bed of brown rice. And if you’re a shellfish fan? Instant Pot Curried Mussels and Instant Pot Pasta with Red Sauce and Clams both feature magnesium sources that were practically made to work well with whole-wheat pasta and are also both awesome examples of the kind of easy meals that our households rely on (who wants to end the night with a sink full of dishes!?).
Your body needs magnesium to function properly, and getting it from seared scallops, flaky salmon or roasted Chilean Sea Bass. And, sure there are plenty of magnesium supplements out there, but this nutrition expert is going to recommend food first.
Call it a health hack, call it smart eating—we just call it dinner—and now you can too.
Wild Alaska Pollock en Papillote with Chimichurri Sauce
Pollock steams inside parchment packets with vegetables until perfectly tender, then gets topped with vibrant chimichurri packed with magnesium-rich parsley and cilantro. And bonus: the parchment packets mean zero cleanup, just tear, eat and toss!
Threading salmon onto skewers makes grilling easier and flipping faster, plus you get those beautiful char marks on every piece. Serve them over brown rice, alongside some grilled vegetables or straight off the skewer if you’re eating outside and don’t feel like dealing with plates.
Grilled Whole Sardines with Charred Rosemary Vinaigrette
If you’ve never tried sardines beyond the canned version, grilling them whole with fresh rosemary will completely change your perspective. They’re loaded with magnesium, omega-3s and calcium from those edible bones, making them one of the most nutrient-dense fish you can eat.
Classic deviled eggs get a magnesium boost from ribbons of smoked salmon tucked into the creamy filling. Make them hours ahead and store in the fridge, that is, if you can stop yourself from digging in as soon as they are done!
Salmon roasts alongside whatever magnesium-rich vegetables you have in the fridge—asparagus, Brussels sprouts, bell peppers—for a complete meal that happens all on one pan. The spice blend adds heat without overwhelming the fish, and you can always adjust based on your taste preference.
Roasted Chilean Sea Bass with Ginger Citrus Soy Sauce
Chilean sea bass has that buttery, melt-in-your-mouth texture that makes it feel elevated even when you’re just roasting it in your regular oven on a random Tuesday night. The ginger citrus soy sauce adds brightness and umami—no complicated techniques or hard-to-find ingredients required.
Perfectly seared tuna sits on top of crunchy cabbage slaw dressed with sesame, ginger and soy. The contrast between the warm, seared fish and the cold, crisp vegetables makes every bite exciting.
Sheet Pan Tuna Steaks with Vegetables
This fresh tuna recipe is so simple, it may just become one of your weeknight favorites. The marinade is a genius blend of herbs, olive oil and lemon that soaks into the fish while baby potatoes roast and asparagus joins the pan—a full dinner on complete cruise control!
Asian-Style Scallops with Vegetable Noodles
We love how colorful “voodles” always turn out! The key to perfect scallops? Achieving a beautiful sear is easier than you think. Just pat them dry, get your pan screaming hot and resist the urge to touch them once they hit the heat.
Instant Pot Pasta with Red Sauce and Clams
Your pressure cooker handles the whole-grain pasta and the sauce simultaneously, then the clams are added at the end to steam open in all that garlicky tomato goodness. One pot does everything, in about 20 minutes for a (nearly) instant meal with loads of slow-simmered taste.
Some home cooks may be intimidated by mussels, but this superfood is a breeze to cook if you keep a few things in mind. Look each one over and discard any that are open or cracked. Right before you start steaming, give them a good soak, remove their beards and you are good to go!
No Comments