Welcome, Seafoodies!
We’ve always been obsessed with eating seasonally, and all it takes is a trip to a local farmers’ market to understand why. Buying food that was picked this week and grown close to home is not only a great way to help plan household menus, but also to enjoy produce that is bursting with flavor because it’s at its absolute peak. Recently, “in-season” eating seems to have become a bit of a trendy buzzword, but we promise it’s so much more! It actually means fresher flavors, better nutrition and the bonus of supporting farmers and grocery stores who pour their hearts into what they grow and sell. Plus, as it turns out, what naturally grows during each season can be exactly what your body needs during that time of year. Can’t stop thinking about summer’s bounty of watermelon, peaches, berries, mangoes and pineapples? That’s not random. Your body has been waiting for all those delicious, hydrating fruits!
Think about it: summer heat means you need to consume more fluids to stay hydrated and most of us reach for water or sugary drinks without thinking twice. But what if your meals could also support that hydration goal naturally as well? Watermelon is 92% water. Peaches are about 89% water. Berries are packed with water alongside vitamins and antioxidants. When you combine these hydrating, in-season fruits with lean, nutrient-dense seafood, you’re creating meals that actively support your body’s hydration needs while simultaneously delivering protein, omega-3s and essential vitamins. This is all while also getting one meal closer to the Dietary Guidelines for Americans recommendation of enjoying a minimum of three servings of seafood each week. Say it with us—that’s some serious summer multitasking!
And because the natural sweetness of fruit enhances the flavors of seafood well, the two aren’t competing; they’re complimenting each other. Tropical fruits bring brightness to lean fish like cod. Citrus amplifies the buttery sweetness of salmon. Stone fruits add depth and dimension to delicate white fish like tilapia. Berries bring on the antioxidant power alongside omega-3-rich seafood. But, beyond flavor, these pairings also create nutritional synergy. The vitamin C in fruit helps your body absorb iron from seafood and, in turn, the healthy fats in fish make it easier to absorb fat-soluble vitamins from produce. Together, they’re more powerful than the sum of their parts (and more delicious!).
Which is why this roundup focuses on 15 seafood-and-fruit recipes that celebrate this ultimate pairing. Some are light and refreshing—ideal for hot days when you don’t want anything difficult to digest. Others are more hearty and substantial but still built around the brightness and hydration that fruit brings to the table. We’ve found this pairing also had a positive, yet unexpected side effect—it turns out that Little Seafoodies love discovering their favorite fruits showing up on their dinner plates. For something satisfying without having to deal with heavy sauces or rich sides, the natural sweetness of fruit does the work for you. It satisfies that craving for something a little sweet without requiring butter, cream or extra calories.
Food that tastes good, is simple to make and works for however you’re feeling that particular day—that’s exactly the kind of recipes we return to time and time again!
Let’s celebrate summer’s bounty, one fruit-paired seafood dish at a time!
Grilled Salmon Tacos with Mango-Avocado Salsa
Charred salmon gets tucked into warm tortillas with creamy avocado and bright mango salsa—all wrapped up and ready to eat in under 20 minutes for a quick dinner that tastes anything but rushed.
Caribbean Shrimp with Tropical Fruit
Lean protein-packed shrimp swimming in a festive mixture of pineapple, mango, coconut and mint is cause for hydration celebration, especially when paired with bromelain from the sweet pineapple to further aid digestion.
Blackened Tilapia and Watermelon Salsa Crostinis
Spice-rubbed tilapia and thin baguette slices cook up quickly while you make the fresh fruit salsa—substitute gluten-free bread or tortillas for an even lighter bite.
Crab Empanadas with Mango Salsa
Question: What do you get when you mix the sweet taste of mango salsa with the fiery flavors of serrano chili and perfectly crispy empanada pastry? Answer: A unique and hydrating meal your family will keep asking you to make all summer long.
Lobster Salad with Summer Fruit
Lobster may have a decadent reputation, but it’s actually low in calories and rich in protein! When paired with fresh fruit, it’s the perfect hydrating salad that truly takes only 20 minutes to make.
Seared Scallop Salad with Blueberries
We always love the sweet-and-slightly savory combination of perfectly seared scallops, paired with bright, fruity, antioxidant-rich blueberries. It’s no wonder that this dish hits all the right notes when combined with fresh greens and a simple, homemade balsamic vinaigrette dressing made from pantry ingredients.
Tilapia with Black Bean and Mango Salsa
Spice-rubbed white fish for a protein boost, added fiber from black beans, a piquant blend of vegetables and finally natural mango sweetness and a little lime zest—proof that eating with hydration and health in mind doesn’t have to be a dull or daunting task.
Pan-Seared Black Cod with Tropical Fruit Salsa
This tropical fruit salsa is made with cantaloupe, tomatoes, pineapple, red onion, cilantro, lime juice and spices—but feel free to mix things up with what you have on hand. Instead of black cod, any white fish will work, like tilapia, halibut, mahi mahi or even sea bass!
Shrimp Dragon Fruit Salad with Sesame Plum Dressing
Dragon fruit might not be a common ingredient in your kitchen, so why not give it a try? Its striking look and mild sweetness are an ultimate match for tender shrimp and sesame-plum dressing—loaded with vitamin C and protein for energy and refreshing hydration.
Pan-Fried Fish Fillets with Strawberry Salsa
Strawberry salsa—featuring a combination of fresh berries, shallot, jalapeño and cilantro—creates a spectacular burst of color and flavor on top of pan-fried fish that stays tender and flaky, all while keeping carbs low and fitting into a keto, Atkins or diabetic lifestyle.
On a hot day, you will want to reach for this summer twist on a traditional ceviche recipe. Just swap out that citrus for peaches, plums, nectarines, lime juice and shrimp—and wait for the compliments to roll in like a sweet breeze!
Broiled Salmon with Summer Fruit Salad
Broiled salmon gets served alongside a mix of whatever summer fruits are at their peak—the combination can change with the timing of the season, all while consistently delivering hydration and omega-3s.
Pan Fried Salmon with Passion Fruit Sauce
If you can’t find fresh passion fruit in your local grocery store, don’t forget to check the freezer section! Its pulp is regularly sold frozen, so you can still enjoy its complex, tart-sweet flavor in this wonderful sauce and salmon combo!
We recommend eating this loaded tropical shrimp salad while sitting lakefront, or even just al fresco! Dig in as is, or for a more filling meal, scoop up the salad and devour it salsa-style with a side of some crispy corn tortilla chips.
Mahi Mahi Tacos with Fruit Salsa
To make this recipe year-round (and trust us, you’re going to want to!), buy bags of frozen cranberries and pre-cubed mango and keep on hand. Then you can devour flaky mahi mahi-filled warm tortillas topped with fruit salsa whenever the mood strikes!
No Comments