How to Eat Healthy with Seafood

Healthy Fish Seafood Recipe Food and Drink Food and Home VERGE Magazine

Try these tips for including more seafood in your meals
by VERGE Staff | Food and Home | Tuesday, October 2, 2018

Eating healthy isn’t always easy, and when your family is rushing around during the evenings, it can seem like a daunting task to put a well-balanced, nutritious meal on the table. However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. 

Research published in the Journal of the American Medical Association showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.

Only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week. Check out these tips from the Seafood Nutrition Partnership for easy ways to include more seafood in your weekly meals:

Make a meal plan for the week to figure out when you can incorporate seafood into your meals.

Stock up on canned and frozen seafood at the grocery store and keep an eye out for sales or coupons. 

Make easy swaps, like using white fish or shrimp in tacos instead of beef or a salmon patty instead of a burger patty.

Try doubling recipes so you only have to cook it once but can reap the benefits of eating seafood twice in one week.

Use kitchen gadgets like slow cookers and pressure cookers to prepare seafood-based meals in a pinch.

For more recipes, ideas and inspiration for eating seafood at least two times per week, visit: or follow #Seafood2xWk on social media.


One Pan Fish Dish
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

1/8 cup canola oil
cup cherry tomatoes, halved
medium onion, quartered
cups broccoli florets
lemon, half sliced and half juiced, divided
kosher salt, to taste
freshly ground pepper, to taste
1 pound white fish (such as snapper, grouper, flounder or barramundi)
tablespoons olive oil
fresh rosemary sprigs (optional)

Cooking Directions: In pan over medium heat, heat canola oil about 1 minute. Add tomatoes, onions and broccoli to pan; cook 5 minutes, uncovered. Drizzle lemon juice over vegetables and season with salt and pepper, to taste.

Place fish on top of vegetables in center of pan and place two lemon slices on top of fish. Sprinkle with salt and pepper, to taste.

Cover pan and cook on medium heat 10-12 minutes depending on thickness of fish.

Drizzle olive oil over fish and top with rosemary, if desired, before serving.

*Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership


Source and photo courtesy of Seafood Nutrition Partnership.

Read more home and recipe ideas in the digital issues of VERGE magazine.  Click here to subscribe now, and become inspired!


Share this article 


 Health and Fitness

 Style and Beauty