Meal Planner

Meal Planner

Don't forget the fish! Make a weekly meal plan and grocery list using this printable planner before hitting the supermarket. Find four of our favorite new seafood recipes here.

Make MyPlate Pinterest Challenge

USDA ChooseMyPlate Logo

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.

Meal planning to meet this goal just got a lot easier!  MyPlate now has a mouth-watering fish entrées board on Pinterest that highlights healthful seafood recipes from all over the most popular recipe websites.  We’re so excited about this new go-to resource for guaranteed good-for-you fish recipes that we’ve decided to try them out and tell you what we think.  Join us and take the MyPlate Pinterest Challenge by making a recipe from the MyPlate fish entrées Pinterest board twice a week.


Shopping for Fish on a Budget

Omega-3s and heart health

Often touted as a “superfood,” fish delivers a boatload of omega-3 fatty acids that are so beneficial to the heart. Seafood is rich in nutrients and protein with few calories and little saturated fat.

Studies show that essential omega-3 fatty acids are important for lowering your risk of coronary heart disease. The American Heart Association and the 2010 Dietary Guidelines for Americans recommend eating at least two seafood meals per week. A serving of fish is about 3-4 ounces or the size of a smartphone.

February is Heart Health Month, so stock up on fish this month. Here are some tips for getting more fish in your shopping cart and on to the table.

Easy Ways to Buy Seafood for Heart Health

  • Stock up on frozen seafood. If you’re shopping on a budget (and who isn’t these days?), look for fish that’s on sale. Frozen fish tends to cost less than fresh fish, but is just as delicious.  Fish I frozen within hours of coming out of the water, so moisture and flavor are locked in. Simply place the frozen fish in the refrigerator to thaw overnight.
  • Reach for pouches or cans. Canned, pouch or jarred seafood costs less and is portable. You can buy salmon, tuna, crabmeat, clams, sardines and anchovies this way. These are easy to keep in the pantry or in the desk at work. Add these to salad, pasta or pizza to up the protein and omega-3 content.

TELL US: What are your favorite ways to buy fish on a budget? We’d love to hear from you.


Posted by Rima Kleiner, MS, RD


Jennifer McGuire (L), Rima Kleiner (R)

Jennifer McGuire, MS, RD

As a nutrition science translator, blogger, media critic, and new mom, I believe the most important nutrition advice I can give is to only take nutrition advice from sound sources.  I earned my Master of Science Degree in Nutrition Communication from Tufts University in Boston, MA and my undergraduate degree in Communication Studies from Southwestern University in Georgetown, TX. I am credentialed as a Registered Dietitian (RD) and belong to the American Academy of Nutrition and Dietetics (AND), as well as the Food and Culinary Professionals practice group of the AND.

As a dietitian for the National Fisheries Institute, I work to help families enjoy seafood-rich diets.  Fish and shellfish not only boost our brain and heart health, they can be fast, simple, and delicious.  My favorite people to relish a good meal with are my husband, Lloyd, and infant son, Harris.


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.

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  • NFI's 28th Annual Chowder Party
    Kick-off the 2016 Seafood Expo North America with old friends and new. Join us to celebrate NFI's 28th Annual Chowder Party to be held on Saturday, March 5th from 6pm - 7:30pm at the Westin Boston Waterfront Hotel conveniently located adjacent to the Boston Convention Center.