Hey there, Seafoodies!
March is not just about bidding winter farewell—it’s also National Nutrition Month! We’re here to spill the beans—or, rather, the omega-3s—on why seafood is one ultimate superfood that your taste buds and body will thank you for.
Let’s kick things off with our fishy friend, salmon! Bursting with the omega-3 fatty acids DHA and EPA, salmon is a sea-perhero for your heart, brain and eyes. Omega-3s also help to reduce chronic inflammation and support your immune system.
But the beneficial nutrients in salmon don’t stop at omega-3s. Seafood bring a whole backup squad of nutrients to the table, like protein, choline, and powerful minerals like iodine and selenium, vitamin D and B vitamins. Choline helps support brain development and memory. Iodine promotes a healthy thyroid, and selenium is a powerful antioxidant mineral that helps protect cells from damage. And while salmon and other seafood may not be the first foods that comes to mind when you hear bone health, maybe they should be! Protein helps protect bones and not only maintain–but also build–muscles. B vitamins in seafood help your heart and brain function in tiptop shape, and vitamin D is crucial for strong bones and teeth.
Along with seafood, here are 8 other superfoods that should make their way onto your plate! And, wouldn’t you know it, all of these pair perfectly with salmon and other seafood to make a delicious and super nutritious meal.
Eggs
Rich in protein and choline to help protect bones, maintain muscle mass and promote optimal brain health. Pairs perfectly with salmon in a frittata, shrimp in burritos or crab in muffins, like our Easy Egg & Crab Muffins.
Blueberries
Full of vitamin C, fiber and antioxidants to help reduce the risk of chronic disease, support brain health and promote optimal immunity. Try adding blueberries to a seafood salad for an extra-sweet flavor, like in our Seared Scallops and Blueberries Salad.
Spinach
High in vitamin K, fiber and iron for supporting optimal energy, gut health and bone health. Dark leafy greens like spinach pair perfectly with seafood in salads, bowls or as a nourishing side, like in our Mustard-Glazed Salmon with Cauliflower Mash and Spinach recipe.
Quinoa
Rich in B vitamins and fiber for gut health and energy. Quinoa and other grains pair well with seafood in comforting bowls, like our Salmon Bowl w/ Quinoa and Tzatziki Sauce dish.
Beans
High in fiber for a healthy gut and cholesterol levels. Beans complement seafood in salads, tacos and salsa, like in our Tilapia with Mango Salsa.
Sweet Potato
Loaded with potassium, beta-carotene and fiber for healthy vision and gut. Sweet potatoes lend a sweetness to seafood dishes, like in our Turmeric Smoked Salmon Breakfast Bowl.
Avocados
Rich in potassium and monounsaturated fats for heart and metabolic health. Avocados pair deliciously with seafood in tacos, salads and our tasty Salmon Stuffed Avocado Boat.
Yogurt
Rich in calcium, protein and phosphorus for strong teeth and bones. This probiotic-rich food lends a creaminess to seafood soups and dips, like our Smoked Salmon Dip.
Incorporating seafood into recipes along with other superfoods like these is a great way to amplify the nutritional power of each meal. This is why National Nutrition Month is the perfect time to focus on upping your intake of a variety of super foods for skin, gut, brain and health health.
It’s also great news for anyone celebrating Lent. If you’re looking for even more mouthwatering seafood recipes to supplement our Fish Friday roundup, we’ve got you covered. Let’s dive into our March Meal Plan for a month of deliciously nutritious seafood dishes.
Cheers to more sunshine (hello, spring!), superfoods and great health!
Breakfast
Shrimp and Egg Breakfast Burritos
While these burritos make a superfood-filled start to your day, we think they’re equally awesome as a light lunch or dinner!
Who needs a bowl when you have a boat? This light meal or snack features two superfood ingredients that not only taste great together but provide a double dose of heart-healthy fats and other beneficial nutrients.
Appetizer
Char-Grilled Honey Parmesan Oysters
Pantry staples come together with ease to create a charred, cheesy bubbling platter of oyster goodness. Never worked with oysters in your kitchen? No worries! We’ll walk you through it step-by-step.
Easy to make, easy to store and easy to eat! Think of this trout dip recipe as superfood snack time made simple!
Lunch
Seared Scallop Salad with Blueberries
The sweet-and-savory combination of seafood and fruit is the best way to welcome spring!
Quinoa Salmon Bowl with Tzatziki Sauce
You can create many different flavor profiles from this simple roasted salmon and veggies base. Refresh and remix to your desire!
Dinner
Mustard-Glazed Salmon with Cauliflower Mash and Spinach
As a low-carb alternative to mashed potatoes, this cauliflower mash wows all on its own—but is made even better when paired with superfood salmon!
Air Fryer Maple-Glazed Salmon with Brussels Sprouts
Not only does this recipe result in deliciously caramelized salmon and crispy craveable Brussels sprouts—you can also cook the entire meal in your trusty air fryer!
Tilapia with Black Bean and Mango Salsa
For an easy dish that meets all of our superfood criteria, look no further! Grilled white fish, black beans, and a blend of vegetables equals a light dinner that you’ll want to keep on repeating.
Grilled Whole Sardines with Charred Rosemary Vinaigrette
Talk about a triple threat! Not only does this meal meet the pescatarian seal of approval, but it also aligns with the Mediterranean diet and is budget-friendly.
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