Hello, Seafoodies!
June is Alzheimer’s & Brain Awareness Month, and according to the Alzheimer’s Association, some of the research numbers are concerning. More than 55 million people worldwide are living with Alzheimer’s or another form of dementia, and two-thirds of Americans have at least one major potential risk factor for dementia. The empowering part? What we eat can support brain health. With this month’s meal plan, we’re taking action by focusing on one of the most brain-supportive foods you can eat—seafood.
One reason why seafood is so powerful for your brain—omega-3 fatty acids, specifically DHA and EPA. DHA makes up about 25% of your brain’s fat content and is crucial for normal brain development and function throughout your entire life. Research consistently shows that seafood’s omega-3s support brain function and may help maintain cognition as we age. Your brain literally needs these fats to work properly—they’re not optional extras.
But omega-3s aren’t the only brain-supporting nutrients in seafood. You’re also getting vitamin B12 that helps maintain healthy nerve cells and supports neurotransmitter production, vitamin D that plays a role in mood regulation and cognitive performance, selenium that protects brain cells from oxidative stress and high-quality protein that provides the amino acids your brain needs to make important neurotransmitters like serotonin and dopamine.
The updated Dietary Guidelines for Americans recommend eating at least three servings of seafood each week. And, when you choose omega-3-rich options like salmon, sardines, trout and tuna, you’re actively supporting your brain health with every bite. That’s what we call a no-brainer decision!
This month’s meal plan makes it easy to hit that goal of three servings per week, while keeping your brain fueled with the nutrients it needs. From Everything Salmon & Egg Breakfast Hand Pies that start your day with DHA to Spicy Sheet-Pan Salmon for a quick weeknight dinner loaded with omega-3s, these recipes prove that eating for brain health doesn’t mean sacrificing flavor or convenience. Grilled Salmon Skewers bring omega-3s to the grill, Asian-Style Scallops with Vegetable Noodles pair brain-healthy seafood with nutrient-dense veggies and Sardine Toasts deliver one of the highest omega-3 counts you can get in a quick snack…and so much more.
Take action this month—for you and your loved ones long-term brain health.
Your brain works hard for you every single day. Feed it well!
Breakfast
Everything Salmon & Egg Breakfast Hand Pies
Flaky puff pastry wraps around scrambled eggs and smoked salmon with everything bagel seasoning for a handheld breakfast that tastes like your favorite Sunday morning bagel order—but better!
Turmeric Smoked Salmon Breakfast Bowl
That golden color comes from turmeric, which brings anti-inflammatory benefits alongside smoked salmon, quinoa and eggs. The omega-3s from the salmon support brain function while the turmeric fights inflammation throughout your body for a real nutritional one-two punch.
Individual portions are baked with cream cheese and smoked salmon on top, then get flipped for a presentation that looks like something you would buy at a fancy bakery, but really requires minimal effort. Pop them in the oven and breakfast is handled.
Appetizers & Snacks
Ten minutes is all it takes to turn sardines into a quick snack—with the added benefit of being loaded with brain-boosting omega-3s. Pile them up on mini-tosts with lemon, olive oil, parmesan and herbs for something simple, wholesome and savory.
Blending buttery smoked trout with cream cheese, Greek yogurt, lemon and herbs creates a dip that is known to disappear in a flash when served with a side of crackers or vegetables.
Grilled Whole Sardines with Charred Rosemary Vinaigrette
If you’ve never cooked (or even eaten) fresh sardines before and don’t know what to look for at the store, fear not. Ask the fishmonger at the seafood counter to gut and scale your sardine selection, which will make preparation a breeze.
Lunch
You can serve this take on a nostalgic school sports fave in bowls, jars or large cups— each filled with crispy air-fried fish and an assortment of choose-your-own toppings, for a handheld lunch that kids and adults will both love.
Lobster Salad with Summer Fruit
Fresh summer fruit meets sweet lobster in a salad that tastes light and refreshing without sacrificing protein, keeping your brain healthy and your hunger satisfied through the afternoon, without weighing you down.
Pasta Salmon Bowl with Balsamic Drizzle
At the heart of this bowl is a tender salmon fillet, marinated in lemon and spices and roasted with some red bell pepper, zucchini and garlic until moist and flaky. Yes, the final dish is truly as good as it sounds!
For an outstanding lunch option, look no further than this salad—loaded with antioxidants, fiber and many other beneficial vitamins and minerals. Plus with the tuna, edamame and almonds, this dish is no stranger to providing ample protein either!
Dinner
Ten minutes from start to finish gets you buttery, sweet lobster tails that looks luxurious— without requiring the amount of effort you might think it would. Honestly, broiling may be the easiest cooking method to master!
Asian-Style Scallops with Vegetable Noodles
Spiralized vegetables dressed with rice vinegar and soy are the base for golden-brown seared scallops in a meal that’s colorful, flavorful and ready in about 30 minutes. Getting that perfect sear is easier than you think—just don’t touch them for about 3-4 minutes per side once they hit the hot pan.
Serve this mouthwatering sheet-pan salmon with brown rice and wilted spinach for an extra-nutritious, brain-healthy meal. Simple, yet super effective!
Tilapia with Black Bean and Mango Salsa
Spice-rubbed tilapia gets topped with a fresh mango and black bean salsa that’s sweet, savory and loaded with fiber alongside the fish’s lean protein. It’s fresh, faster than takeout and basically the definition of “brain food!”
This recipe showcases exactly why grilling as a cooking method deserves more love. Brain-boosting salmon chunks alternate with bright lemon slices, all brushed with an irresistible garlic-Dijon marinade that takes minutes to make. And the lemon isn’t just for show—it helps keep the salmon incredibly moist while infusing every bite with citrusy goodness.
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