Hello, Seafoodies!
Love is in the air this February, and we hope you’ve saved some extra specifically for your heart! A longstanding symbol of care and connection, the heart takes center stage this month not just for Valentine’s Day celebrations, but also as we observe American Heart Month—a time dedicated to raising awareness about cardiovascular health and the lifestyle choices that support it.
While chocolates and flowers are standard Valentine’s gestures, one of the most loving things you can do for your heart (and the hearts of those you care about) involves what’s on your plate. Cardiovascular disease remains the leading cause of death in the United States, yet many heart-related conditions can be prevented or improved through nutrition and lifestyle changes. This makes February the perfect opportunity to shower your heart with the kind of attention it truly deserves all year round.
Eating seafood is one of the smartest choices for heart health, thanks to its high omega-3 fatty acid content. The American Heart Association recommends that adults eat fish high in omega-3 fatty acids at least twice a week as a simple yet powerful preventive measure. And the newly revised Dietary Guidelines for Americans advises eating at least 3 servings of seafood each week. No crazy diet rules to remember or complicated macronutrient tracking—just get that tasty seafood on your plate! The essential omega-3 fatty acids EPA and DHA found in seafoods like salmon, mackerel, sardines, herring, tuna, trout and anchovies continue to be touted for their cardiovascular benefits. Omega-3s help to reduce inflammation throughout the body, lower triglyceride levels, decrease blood pressure, reduce blood clotting and may even help prevent irregular heartbeats. Which might be why research consistently shows that people who regularly eat fish have lower rates of heart disease compared to those who rarely or never consume seafood!
Beyond omega-3s, seafood provides high-quality protein without the saturated fat found in many other protein sources. This combination supports heart health while helping maintain a healthy weight and muscle mass. Sounds like some great bonus benefits to us! Many seafood varieties also deliver potassium (that helps regulate blood pressure) and selenium, which acts as an antioxidant protecting cells from damage.
It’s for all these reasons and more that our February meal plan celebrates heart-healthy eating without sacrificing flavor or satisfaction.
And feel free to get creative with it! Switch and swap these recipes to your heart’s content. For example, start your mornings with our Turmeric Smoked Salmon Breakfast Bowl—a combination of anti-inflammatory turmeric with omega-3-rich salmon, fiber-rich quinoa and cooked eggs for a nourishing start to your day. An Everything Lox Omelet brings brunch-worthy flavors to your weekday routine with smoked salmon, cream cheese and the iconic everything bagel seasoning folded into fluffy eggs—perfect for a romantic Valentine’s breakfast in bed. For lunch, try our Grilled Cedar Plank Salmon Gyros, where soft pita bread cradles flaky salmon (with all the savory toppings) for a Mediterranean-inspired, heart-healthy option that can be pre-prepped for eating on the go. Or, dig into a Seared Scallop Salad with Blueberries that pairs sweet, caramelized scallops with fresh blueberries and greens—a refreshing midday meal that comes together quickly.
Dinner options make showing your heart some love feel effortless. Our Sheet Pan Cod & Vegetables with Smashed Tomatoes & Feta roasts everything together on one pan, letting the tomatoes burst and mingle with tangy feta while the cod stays wonderfully tender. Grilled Halibut with Walnut Pesto showcases how omega-3-rich walnuts complement mild halibut, creating nutty, herbaceous flavors that taste far more complicated than the simple preparation suggests. Planning for a big date night? Mediterranean Tuna Skewers have got you covered! Thread marinated tuna with colorful vegetables for a grilled option that plates beautifully for settling into some quality time with that special someone.
From intimate dinners for two to family-friendly weeknight meals, this month, show your heart some love by adding these omega-3-rich meals to your regular rotation. Your cardiovascular system will thank you for the attention and you might just discover that eating for heart health tastes better than you ever imagined.
During February and beyond, let seafood be your love language for cardiovascular wellness!
Breakfast
Turmeric Smoked Salmon Breakfast Bowl
We’re a bit obsessed with seafood bowls like this one when it comes to heart health, and with good reason. They’re such an uncomplicated way to enjoy a balance of protein, veggies and healthy fats. Plus, they offer endless variety—and they’re just plain fun!
While omelets are a mainstay of diners and brunch spots, they are one-pan easy to make at home. Once the eggs are set, add the cream cheese mixture followed by a liberal layer of lox or smoked salmon over the top to get in that extra heart-healthy seafood serving!
Featuring two favorite heart health ingredients—salmon and avocados—let’s just say we didn’t have any trouble finding taste-testers for this low-key breakfast. We think this will become a regular in your recipe rotation for any meal of the day.
Appetizer
You may be surprised to discover that smoked trout is in the salmon family, can be freshwater or saltwater and has been cured. The result is a buttery, smoky, flaky product that typically comes in a tin or pouch—making it another pantry-or fridge-stable seafood product that’s great to have on hand to top a salad or use in this dip.
Grilled Whole Sardines with Charred Rosemary Vinaigrette
If you’ve never cooked fresh sardines before and don’t know what to look for, fear not. Ask the fishmonger at the seafood counter to gut and scale your sardine selection, which will make preparation a cinch. Adding sardines into your diet is a great way to bolster heart health, fortify bones and even support your immune system!
Tuna Croquettes with Lemon-Caper Sauce
Hailing from France, croquettes may sound fancy, but our simple tuna croquettes come together in just over 30 minutes! Full of healthy tuna and loaded with flavor, these patties are great for a party, light meal or even a snack.
Lunch
Seared Scallop Salad with Blueberries
We like heart-healthy scallops because when cooked properly, they have a beautiful crunch on the outside but are tender and sweet on the inside. Pairing with antioxidant-rich blueberries creates a sweet-and-savory combination that hits all the right notes when combined with fresh greens and a homemade balsamic vinaigrette dressing (featuring pantry ingredients).
Grilled Mediterranean Cedar Plank Salmon Gyros
Grilling salmon on a cedar plank gives it a wonderful, smoky flavor and putting it in a soft pita makes it ideal for uncomplicated dining. The final dish works especially well with our topping combination of veggies, briny olives and tangy yogurt—all staples of the Mediterranean diet, that is also widely recognized for being heart-healthy.
Atop a colorful blend of vegetables and sprinkled with sesame seeds, this gorgeous, Insta-ready tuna (tag us) is a feast. With all it has going for it (tuna is naturally low in fat, rich in protein and an excellent source of heart-healthy omega-3s), it’s really hard to believe that your lunch could come together in just 20 minutes—but this recipe proves it really can!
Dinner
What’s so fabulous about this recipe? First, it easily meets our top three criteria for a repeatable dinner: great-tasting, nutritious and simple to prepare. On top of that, it offers all that we love in a heart-healthy diet—fresh vegetables, lean protein and a healthy drizzle of olive oil. And finally, the herb-garlic marinade gives this tuna an incredibly rich flavor that will have you arm-wrestling your tablemates for the last skewer.
Sheet Pan Cod & Vegetables with Smashed Tomatoes & Feta
As a rule, a DOF seafood sheet-pan meal takes minimal effort and brings out the best in each ingredient—this recipe is no exception! It starts with mild, flaky cod with a drizzle of olive oil, oregano and a generous sprinkling of crumbled feta all roasting alongside a vivacious veggie medley. There’s no harm in making both your heart and your tastebuds happy!
Wild Alaska Pollock en Papillote with Chimichurri Sauce
In this recipe, we use aluminum foil packets, which seal easily, giving you flawless results every time. Just divvy up some fish and veggies, whip up a zesty sauce and dinner’s in the bag (or, pouch)! Wild Alaska Pollock is low in calories, high in protein and a rich source of omega-3s and vitamin B-12. When you steam it, you’ve got a sure-fire recipe for good heart health as well as great taste.
Tilapia with Black Bean and Mango Salsa
Not sure where to start when planning heart-healthy meals? How about here! Spice-rubbed white fish for a protein boost, added fiber from black beans, a blend of vegetables and finally a little natural mango sweetness—from fridge to plate in 30 minutes or less.
Grilled Halibut with Walnut Pesto
Place your finished fish on a bed of nutty quinoa or your favorite whole-grain pasta—both sturdy enough to hold up to our bold pesto while adding their own layer of comforting flavor. But, if you’re not feeling the grains, cauliflower rice or roasted sweet potato mash makes an equally impressive (and tasty) heart-healthy pairing.
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