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.


Vitamin D: Getting Enough in the Winter

Happy new year!

For a few glorious minutes over the holidays, I cozied up on the couch and caught up on some nutrition reading. The article that really caught my attention was “Vitamin D Deficiency in Children” in @TodaysDietitian, December 2012 issue.

We’ve been hearing a lot about vitamin D lately. It’s vital for bone health and helps prevent chronic diseases, such as heart disease, diabetes and certain types of cancer. Yet, vitamin D deficiency is on the rise, particularly in children and teens.
The Sunlight (and Fish) Vitamin

One reason for the increasing prevalence of vitamin D deficiency is the increasing use of sunscreen. Because our bodies make vitamin D when ultraviolet rays hit our skin, direct sunlight on the skin is the best source of vitamin D. We don’t need a lot of direct exposure to the sun (experts say anywhere from 5 to 30 minutes), but most of us just don’t get enough sun exposure during the winter months.

The good news is that we can eat more vitamin D-rich foods, like fatty fish and fortified cereals and dairy products, to help bridge the vitamin D gap. Reach for fatty fish, like salmon, mackerel, sardines, herring, trout and tuna a few times each week to help you meet the 2010 Dietary Guidelines for Americans and reduce risk of chronic disease, like cardiovascular disease.

For easy weeknight vitamin D-rich dinners, try these tasty meals.

  •     Mix canned or pouch tuna with taco seasoning, shredded cabbage, diced tomatoes and a little cheese. Serve with corn tortillas.
  •     Scramble eggs with diced onion, spinach and smoked or canned salmon. Serve with mixed greens salad and fruit.
  •     Saute trout in olive oil and serve with cherry tomato halves and garlic sauteed in olive oil. Serve with brown rice and sauteed dark leafy greens.
  •     Mix canned salmon with pasta, peas and a little light mayonnaise. Serve with a whole grain crusty bread.
  •      Mash sardines with garlic, olive oil and a little mustard. Serve on whole grain toast or crackers, along with a mixed greens salad.

What’s your favorite vitamin-D rich fish? Please share with us! Feel free to leave a comment here or email me at

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.