Written by Debbie Kuehn
October is National Seafood Month, which is a great time to remind of the health benefits of eating fish and shellfish.
While most of us eat some seafood, we’re still not eating enough to meet federal dietary guidelines, according to studies conducted by U.S. Department of Agriculture (USDA). In fact, about 80 to 90 percent of us don’t meet seafood-eating guidelines.
Both fish and shellfish are nutrient-rich protein foods and eating them has been linked to reduced heart disease risk. Seafood contains healthful natural compounds known as “omega-3 fatty acids.” The Dietary Guidelines for Americans, 2010, recommends eating two servings of seafood (8 ounces) weekly to get at least 1,750 milligrams of two omega-3s.
Easy Ways to Eat More Seafood
Here are a few easy ways to eat more seafood, a lot of which can be found right here on Morey’s website along with dozens of tasty recipes and inventive meal ideas.
- Eat a variety of seafood
Twice a week, make seafood the main protein on your plate. Include some that is higher in omega-3s and lower in mercury, such as salmon, trout, oysters, mackerel, herring, and sardines. Mix it up and keep things interesting by trying a different fish each week.
- Keep it lean and flavorful
Try grilling, broiling, roasting or baking seafood, which doesn’t add extra fat. Avoid breading or frying, which adds calories and fat. Use spices or herbs, such as dill, chili powder, paprika or cumin. Use lemon or lime juice to add flavor without adding salt.
- Keep seafood on hand
You are more likely to prepare seafood if you keep it readily available. Remember that most seafood can be cooked from thawed or frozen in 30 minutes or less. It’s easy to prepare seafood right from the freezer in the microwave, on the stovetop, in the oven or on the grill. Keeping seafood frozen also prevents it from spoiling if not used right away.
- Get creative with seafood
Eating more seafood and getting more creative with it does not have to be expensive or difficult. Just think beyond the fish sticks or fish fillets of yesterday. Try a mouth-watering salmon steak, a shrimp stir-fry, grilled fish tacos or clams with whole-wheat pasta. Add variety by trying herring or lox. Or top a salad with some tasty surimi. For more ideas, there are a lot of great recipes at https://www.aboutseafood.com/recipes.
After nearly 80 years in the business, Morey’s has collected more than just a few great seafood recipes. It has also collected lots of great insight about how to run a business responsibly. Morey’s has a deep commitment to sustainable practices and caring for the environment, which has spanned many generations. You can read more about this commitment here, but don’t forget to enjoy your twice-weekly recommended servings of seafood!
Here’s to happy, healthy eating.