The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
“I know what I need to be healthy, I just don’t have time to prepare it.”
If I had a dime for every time I’ve heard that, I’d be filthy rich. But, I get it. Some people have the time and inclination to prepare gourmet meals every day, or even most days. As for the rest of us, we just need easy ways to get more healthy foods into our diets most of the time. So, I thought it’d be helpful to share some ideas for getting seafood into your diet easily and quickly.
Why seafood? A high-quality protein, seafood is rich in omega-3 fatty acids, which are important for heart health, eye health and brain development and function. The American Heart Association and the 2010 Dietary Guidelines for Americans recommends that we eat at least seafood at least two times a week (or 8-12 ounces minimum).
Fish isn’t just for dinner. At least two servings a week is easy to do... I promise. One easy way to up your omega-3 intake is to eat fish at lunchtime.
• Use leftover fish for brown-bag tacos. Top a corn or whole wheat flour tortilla with leftover seafood and top with salsa, salad greens or shredded cabbage, chopped tomatoes and avocado.
• Try a LLT for lunch… lox, lettuce and tomato on whole wheat with a light cream cheese schmear or mashed avocado and a little kosher salt.
• Top mixed greens, tomatoes, shredded carrots, avocado, hard-boiled egg whites and cucumbers with a tuna pouch. Drizzle extra-virgin olive oil and balsamic vinegar on salad.
• Have leftover pasta? Try adding canned tuna or salmon to pasta. Mix with light mayonnaise, raw or leftover veggies (broccoli, celery, red bell peppers and onions work well) and capers. Sprinkle with lemon juice and extra-virgin olive oil.
We’ll tackle easy ways to get fish in other meals in a post to come.
Do you have any favorite easy seafood lunches? If so, we’d love to hear from you! Leave a comment or email me at firstname.lastname@example.org and I’ll share some of the healthiest lunches!
Posted by Rima Kleiner, MS, RD
Rima Kleiner, MS, RD
I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.
Jennifer McGuire, MS, RD
I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University. During college, one of my very favorite evening outings was a leisurely trip to the grocery market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware. I live in Beaufort, SC where my husband serves as a US Marine Corps Judge Advocate. I love to entertain, travel, watch reality TV, grill outdoors, run, and practice yoga.