Let’s check in, Seafoodies!
Show of hands—whose home is feeling a little chaotic right now? We can absolutely relate! Kids are home from school, friends and family are visiting more often and everyone’s schedule gets all turned upside down. In the middle of all that activity, planning healthy meals can feel like one more thing you don’t have time for—especially when already juggling grocery shopping, cooking and cleaning up after extra people in the house. Our favorite shortcut? Seafood recipes to the rescue, especially when they are quick to cook, deeply satisfying and packed with all the nutrients busy families need—like the ones in this roundup!
We might be a little biased, but we genuinely wish we could eat seafood all day—and in reality, that’s not too far off from the Dietary Guidelines for Americans recommendation of adding three or more servings of seafood to your plate, per week. Breakfast, snacks, appetizers, lunch and dinner…let’s use the acronym S.E.A.F.O.O.D here to break down just a few of our favorite reasons why this versatile protein is a staple in our home and why it deserves a place in your kitchen too
S – Selenium & Sustainable
Seafood is rich in selenium, an antioxidant mineral that supports brain and immune health while promoting overall wellness. Plus, seafood—especially canned varieties like the tuna in our Air Fryer Mac ‘n’ Cheese Tuna Bites and Mediterranean Tuna Pizza—is one of the most shelf-stable options available, making it a choice you can feel good about and have on hand for whenever it’s time to whip up a meal!
E – Energy & Essential Nutrients
Whether it’s B vitamins for a balanced metabolism, iron for oxygen transport or choline for brain development and memory, seafood delivers the essential nutrients to help keep you energized throughout the day. Start your morning with Cast-Iron Smoked Salmon Hash or Grab n’ Go Mediterranean Salmon Frittata Cups—both rich in protein and healthy fats that stabilize blood sugar and sustain energy from breakfast straight through to lunch.
A – Antioxidants & Affordability
Seafood provides powerful antioxidants like vitamin B-2 that reduce inflammation and enhance skin health. So you don’t have to feel guilty when reaching for a mid-day snack like Baked Spinach Artichoke Shrimp Dip, Air Fryer Mac ‘n’ Cheese Tuna Bites or Smoked Trout Dip! And unlike some trendy superfoods that can be expensive and hard to find, tried-and-true seafood—especially canned and frozen options—is more affordable and easily accessible.
F – Fiber-Supporting & Function
While seafood itself doesn’t contain fiber, the nutrients in seafood promote optimal gut function and healthy digestion. The winning combo comes from pairing seafood with fiber-rich vegetables and whole grains—an optimal mix to aid digestive health throughout the day. Lunch options like Kale Caesar with Shrimp or Salmon, Seared Ahi Tuna on Asian Slaw or Grilled Shrimp Tacos all deliver this winning combination in delicious form—and take only minutes to make!
O – Omega-3s & Overall Health
This is the big one. Omega-3 fatty acids (DHA and EPA) found in seafood support cardiovascular health, brain function, cognitive development and reduce inflammation throughout the body. These essential fatty acids are almost impossible to get from most other protein sources and are crucial for maintaining optimal health at every age.
O – Optimal for All Life Stages
The Dietary Guidelines for Americans specifically recommend introducing seafood at six months of age and continuing consumption throughout all life stages—from infancy through older adulthood. Seafood supports healthy development during pregnancy and breastfeeding, maintains cognitive function in childhood and even promotes healthy aging in later years. From the smallest eaters to seniors, seafood is a fantastic protein to have on your plate.
D – Diverse Forms, Same Benefits
Fresh, frozen or canned—all forms of seafood contribute equally to a healthy diet. This diversity means you can choose what works for your budget, schedule, taste preference and pantry without sacrificing nutrition. When you grab canned tuna for a quick lunch or fresh salmon for dinner, you’re still getting the same powerful nutritional benefits!
This summer, stop overthinking mealtimes (because who has time for that!) and start leaning on seafood. Breakfast. Snacks. Lunch. Dinner. With these recipes, you’re not just feeding your family—you’re supporting their energy, health and development at every meal.
Now that’s keeping it simple, Seafoodies!
Breakfast
Breakfast plans? How about smoky salmon, crispy potatoes and a zesty yogurt-lemon dressing that comes together in 35 minutes—comfort food with a gourmet upgrade!
Grab n’ Go Mediterranean Salmon Frittata Cups
These cups can be customized to your heart’s content! The portion size will stay the same (thank you muffin tin), but more mix-ins can be added to support any number of wellness goals (or to use up whatever is leftover in that almost empty fridge).
This fanciful recipe does a complete 180 from the traditional eggs Benedict, and we’re big fans because of it. The sweetness of the crab combined with the rich and creamy avocado makes this dish truly shine! Plus, crab provides a heaping dose of important nutrients, like protein, omega-3s, selenium and vitamin B-12.
Gluten-free Lobster Crepes with Creamy Champagne Sauce
We’ve crafted a crepe batter that achieves that coveted thin and lacy texture without a speck of gluten—but you would never guess it!
Quick-cooking shrimp, sautéed with lime and just the right amount of spice, makes an amazing breakfast staple even better! Avocado toast lovers, trust us: You haven’t lived until you’ve tasted seafood avocado toast!
Snacks & Appetizers
Baked Spinach Artichoke Shrimp Dip
Not only does shrimp steal the show in this dip, but it also boosts the nutrients and health benefits—providing a whopping 20 grams of protein in a 3-ounce serving.
Air Fryer Mac ‘n’ Cheese Tuna Bites
While everyone from toddlers to grandparents will love this recipe, these bites are an especially clever way to sneak more healthy seafood onto the table under the guise of mouthwatering finger food.
Luscious smoked trout is a close cousin to smoked salmon, but its flavor is slightly more subtle. If this affordable delicacy isn’t already in your pantry, you’ll always want some on hand after trying this creamy 5-minute dip.
We’ve always been big fans of nori sheets as a no-frills nosh—but kinda think we deserve a gold star for figuring out they make excellent little filling cups when baked in a muffin tin (brilliant, right?).
Lunch
Kale Caesar with Shrimp or Salmon
Easily boost the nutrient factor in your go-to salad by switching up your lettuce base to something a little heartier—for a superior seafood Caesar, Lacinato kale is ideal since it’s wilt-free, flavorful, but not overly fibrous.
Quinoa Salmon Bowl with Tzatziki Sauce
Fluffy quinoa, flaked salmon and crisp vegetables—yes please—and especially when it’s all finished off with a drizzle of cooling tzatziki!
A snappy little summertime slaw that will have you adding a bite to each forkful of tuna, reach for this 20-minute dish the next time you are thinking “what’s for lunch!?”
Holy guacamole! We’re thinking weeknight dinners, backyard barbecues, summer potlucks… the sky’s the limit when it comes to this shrimp taco goodness!
Dinner
Our secret ingredient is an herb-garlic marinade, which gives the tuna an incredibly rich flavor that little Seafoodies love. Don’t be surprised if you have to settle a tableside skirmish over who gets to have the last skewer!
Instant Pot Shrimp and Cheesy-Chive Grits
Can you say Southern comfort! Yes, you read that right—creamy, cheese-laced grits cook hands-off in the pressure cooker with plump shrimp nestled right on top, a delicious way to nourish your mind, body and soul this summer.
Fun cooking fact: Originating in Italy, piccata refers to a way of preparing food where protein is sliced, coated, pan-fried and served in a sauce. You’ll see why white fish is the top candidate for this mouthwatering method; all it takes is one bite!
Canned tuna is rich in protein, self-stable and low in fat and calories (without all the saturated fat and sodium of pepperoni or sausage)—so if you’ve never had seafood as a pizza topping, this is the season to give it a try!
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