As a nutrition professional, I’ve encouraged a lot of people to eat fish and shellfish and I hope that I’ve succeeded.
Seafood is a top choice for a burst of delicious protein at breakfast, lunch, or dinner. Here is a list of how some fish compare to other high protein foods like meat, poultry, dairy foods, and beans/legumes.
Think about dinner with seafood, for example, and brainstorm all your options. Chances are that you’ll discover it’s easier and quicker to cook seafood than chicken, beef, pork, or a bowl of spaghetti. Wouldn’t that be great?
How to Cook Fresh Fish and Shellfish
- Salmon steaks, cook w/extra virgin olive oil, lemon, oregano
- Flounder fillets, cook w/butter, lemon juice, and black pepper
- Tuna, sear at high heat w/extra virgin olive oil and a little salt and pepper
- Sardines or Anchovies – not as easy to find – dust with flour/salt/pepper then flash fry in extra virgin olive oil
- Clams or Mussels, steam in broth or wine, garlic, herbs, and extra virgin olive oil
- Squid in rings or whole bodies, cook on the grill with extra virgin olive oil, garlic, and cumin
And the options go on and on
Fresh seafood is a best option for people who live at the coast, visit the coast, or vacation at the coast. And for those lucky people, eating fresh seafood the same day it’s caught is very smart. For those of us who don’t live at or very near the coast, canned or frozen are really good options. Cooking frozen fish is easy and quick and most frozen fillets can be cooked as soon as they come out of the freezer. Canned seafood is even easier because it’s cooked and ready to eat when you open it.
How to Make Tasty Meals with Fish and Shellfish
- Pair a broiled fish fillet with broccoli and a small baked sweet potato
- Pair a steamed bowl of mussels with an ear of corn-on-the-cob and a spinach salad with oil/vinegar dressing
- Make canned tuna salad (or canned salmon salad) with extra virgin olive oil instead of mayo, then eat it in pita bread with a side of Greek salad
How to Become a Fish and Shellfish Fan
The sea is home to more edible fish and shellfish than we can count. To become a fan means to consume seafood twice a week or more. Health experts at the American Heart Association point this out as a habit to better heart and cardiovascular health, so let’s all “take it to heart!” Like most nutrition goals, making a menu plan will send you down the path of success. Write down 3 seafood menus that sound good to you, with fresh, frozen, or canned fish. Then, assign a day and meal to each and try your best to follow through with the plan.
What’s a seafood meal you will make this week?
Since seafood cooks quickly and tastes great, get some new ideas with my free Mediterranean Menus. You’ll be glad you did!