Happy #SeafoodSunday, Seafoodies!
We’re so excited that spring is finally here! We’re stowing away our winter clothes, decluttering our homes and sweeping winter to the curb. While we’re at it, let’s spring-clean our diet, too! Whether we’re looking to shed a few pandemic pounds, getting ready to bare more skin or simply craving lighter, healthier foods as the temperature warms up, spring is the perfect time to add more seafood to your meal plan.
Ideally, every meal and snack should consist of fiber-rich carbohydrates and heart-healthy protein, with a little heart-healthy fat. And because it’s rich in heart-healthy proteins and some in heart-healthy fats (like fatty fish) and pairs perfectly with so many fiber-rich carbohydrates, seafood is a no-brainer to add to your meals and snacks. In fact, the 2020-2025 Dietary Guidelines for Americans recommend eating seafood at least two to three times each week to meet nutrient needs.
Incorporating more high-protein, nutrient-rich seafood into your diet can help you build and maintain lean muscle mass, trim fat and boost energy levels—which all add up to the results you want. Seafood offers so much versatility and there is not a “bad” choice. Retailers work closely with their suppliers to make sure you are taking home a sustainable product. Both wild caught and farm-raised seafood have equivalent nutrients, so shop based on what you like, what’s on special and remember to mix it up between flatfish, shellfish and mollusks.
Cleaning up your diet really isn’t that different from spring-cleaning your home. Here are some tips for eating clean this spring and working toward a healthier you:
- Eat to win. If you’re just getting started, focus on what healthy foods you can add to your diet rather than which ones you need to cut out. Aim to eat the two to three servings of seafood per week as recommended by the Dietary Guidelines for Americans and you’ll be well on your way to a healthier diet.
- Start small. If your ultimate goal is to lose weight, setting smaller milestones you can accomplish easily will help motivate you to keep going to meet your ultimate goal. For example, set a smaller goal of trying a new healthy seafood recipe each week. Be sure to download our free e-cookbook, “Everyday Seafood Recipes,” for inspiration and share a favorite recipe with a friend.
- Swap in Seafood. Try swapping other proteins for seafood at one or two meals each. Switching up your proteins and serving pescatarian meals each week help ensure you get a variety of important nutrients. Pair healthfully-prepared seafood (baked, broiled, grilled, poached, steamed or roasted) with lots of vegetables, whole grains and herbs for a Mediterranean twist.
- Seafood Snackin’. Make changes that stick. If you’re a snacker, don’t despair. Noshing can be a good time to boost your intake of nutritious foods, like one of our satisfying seafood dips. They are great with veggies or whole-grain pita or crackers.
- Treat Yourself. When dining out or ordering to-go meals, choose seafood. Ask for it grilled or broiled with a simple lemon pepper, or blackened for intense flavor. Pair with a sweet potato, veggies or a green salad. You’ll be full, satisfied and happy you stayed on track..
So, let’s get in the kitchen. Here’s one of our favorite recipes to get you started—Tilapia with Mango Salsa! It meets all of our clean-eating criteria: spice-rubbed and grilled white fish, an added protein boost from black beans and a kicky blend of vegetables, seasonings and a little sweetness. It’s fun to look at too— like colorful confetti on a plate! Did we mention that it can be ready in less than 30 minutes? With this dish, there’s plenty of time for an after-dinner walk!
Tilapia with Mango Salsa
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes
- 1 (15-ounce) can low-sodium black beans, drained and rinsed
- 1 cup cherry tomatoes, diced
- 1 mango, diced
- 1 avocado, diced
- ¼ cup red onion, finely diced
- ½ jalapeño, finely chopped
- 3 tablespoons cilantro, chopped
- ¼ cup lime juice
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- 4 tilapia fillets (4 to 6 ounces each)
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- Salt and pepper to taste
- In a medium bowl, combine first 10 ingredients (black beans through vinegar) to make mango salsa. Set aside while fish cooks.
- Preheat grill.
- In a small bowl, mix chili powder, cumin and salt and pepper. Rub or sprinkle evenly onto tilapia fillets.
- Grill tilapia fillets about 3 to 5 minutes per side, or until cooked thoroughly. Fish should flake easily when cooked through.
- Top tilapia with salsa.
Photo styling: Monica Lavin of Lavin Label
Photography: Kelli Boyd Photography