February Meal Plan: Heart-Healthy Recipes | Dish on Fish
Crab/ Fish/ Monthly Meal Plans/ Salmon/ Scallops/ Shrimp/ Tuna

February Meal Plan: Heart-Healthy Recipes

Hi Seafoodies!

This month we are joining millions of Americans in recognizing American Heart Month. Cardiovascular disease—both heart disease and stroke—remains the #1 killer of all Americans and continues to be diagnosed earlier and earlier, even in youth. The good news is that heart disease is mostly preventable with healthy lifestyle choices. Here at Dish on Fish, we believe eating a diet rich in nutritious foods—especially seafood—helps promote a healthier heart and longer life. And we know that a healthy diet can—and should—be delicious. So, let’s dive into the February Meal Plan!

Speaking of hearts, Valentine’s Day is just weeks away. And the February Meal Plan features plenty of homemade seafood breakfast, lunch, snack and dinner dishes you can whip up to show your love. With seafood on the menu, you can feel good knowing the meal will be big on taste and health, bite after bite. 

For the biggest heart benefit, aim to eat seafood at least twice a week. In fact, the American Heart Association recommends eating at least two seafood meals a week to help prevent heart disease and stroke. The recent U.S. Dietary Guidelines for Americans also recommend eating seafood 2-3 servings a week starting at six months of age.  

Seafood is the premiere food source of omega-3 fatty acids EPA and DHA, which can help lower inflammation and blood pressure, reduce blood clotting and decrease the risk of stroke and heart disease. Salmon, tuna, cod, trout and mackerel are particularly rich sources of these healthy polyunsaturated fats. So, let’s dig into this month’s recipes and eat our way to a healthy heart!

To get your heart pumping on a chilly February morning, there’s nothing better than a hot, healthy breakfast. How about our favorite smoked salmon hash or a keto-friendly tuna omelet? Both make a protein-packed meal that will power you through the day, and they don’t skimp on flavor!

For lunch (or anytime, really!), we’re crushing on these golden-brown crab cakes. They’re baked instead of fried, so they’re guiltless too! And fans of spicy tuna rolls must try these spicy sriracha tuna wraps—they’re super-healthy, filled with protein and ready in just 5 minutes.

Midday munchies happen to the best of us. But you don’t have to let them derail your diet when you have healthy snack options like low-fat fish sticks with lemon caper sauce. These utterly delectable finger food checks all the “crave” boxes: savory, crispy and tangy. Make a batch to keep in the fridge and heat in the toaster when the craving hits!

Whether you’re cooking a romantic Valentine’s dinner for two or a weeknight family meal, show your affection by serving festive comfort food like zesty shrimp enchiladas. And we truly *heart* the pan-seared scallops with zucchini noodles—it’s a higher-fiber, lower-carb spaghetti dish that will satisfy Seafoodies who have a serious pasta craving.

With so much variety in these light meals, trying something new every week will satisfy whatever your Seafoodie heart desires. Dig in!


Cast-Iron Smoked Salmon Hash 

We hate to brag, but this lower-fat hash is a must-try recipe! Crisp potato cubes are the perfect match for smoky salmon and a tangy yogurt sauce spiked with mustard, lemon and capers. It makes for a gorgeous skillet presentation and is destined to become one of your brunch mainstays.

 Smoked Salmon Hash

Tuna Omelet 

Keto-dieters and carb-cutters, take note! If you haven’t added fish to your morning meal yet, you’ll want to try this recipe that blends heart-healthy tuna, peppers and eggs for a unique flavor combination. And since it can be prepared in 15 minutes, this gluten-free omelet also makes a great anytime meal.


Healthy Baked Crab Cakes 

We adore traditional crab cakes, but this crunchy baked version has stolen our hearts! It has only 4 grams of carbs and 2 grams of fat per serving and is seasoned to perfection. Enjoy with spicy Greek yogurt dipping sauce or on top of greens for a healthful salad.

healthy crab cakes

Spicy Sriracha Tuna Wraps 

They had us at “sriracha!” For those who like things spicy, this quick and healthy recipe is a no-brainer, and you probably have all the ingredients in your kitchen already. If you’re following a gluten-free diet or just watching carbs, swap in lettuce leaf wraps for the tortillas.

Spicy Sriracha Tuna Wraps


Healthy Baked Fish Sticks with Lemon Caper Sauce 

It’s hard to imagine a more satisfying snack (or light meal) than this from-scratch version of the favorite frozen standby. These quick-and-easy fish sticks are seriously crispy thanks to a panko-Old Bay crust, and they can be either oven-baked or air-fried. Either way, they’re sure to be a hit!

These Healthy Baked Fish Sticks with Lemon Caper Sauce are made from scratch. So quick and easy, once you try them, you'll never go back to prepackaged frozen sticks again!


Shrimp Enchiladas 

Craving something creamy? You can still enjoy an indulgent-tasting meal by making healthy substitutions—such as using 1% milk and low-fat sour cream in these shrimp enchiladas. Serve this easy-bake dish with steamed broccoli for a well-rounded, heart-healthy meal.

Taking a bite out of a shrimp enchilada on a white plate.

Pan-Seared Scallops with Zucchini Noodle Pasta 

Pasta as part of a healthful diet? Yes, you can! Mixing zucchini noodles—“zoodles”—with regular spaghetti is a smart way to boost nutrition and build a balanced meal. This flavorful, herb-laced pasta is topped with scallops, which are a good source of omega-3s and offer 20 grams of protein per 3-ounce serving.

pan seared scallops and zucchini noodle pasta in a white and brown bowl

For more recipe inspiration, download the 2020 Dish on Fish ECookbook today. 

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