Tasty and nutritious, seafood can shake up your meal routine and be beneficial to your overall health. It is a good source of lean protein and many essential vitamins and minerals. It is also lower in saturated fat than red meat, making it a heart healthy choice. Plus, it can be used in a variety of ways!

What does seafood have to offer?

Seafood is rich in many nutrients that help shape your overall wellness. Research shows that eating 8-ounces of seafood per week, or two 4-ounce servings, helps to reduce the risk of heart disease. Omega-3 fatty acids help to lower blood pressure, heart rate, and triglyceride levels, slowing the buildup of harmful plaque in the arteries. DHA, a type of omega-3 fatty acid, is essential for brain health. This makes it a great choice for children as well, but in smaller amounts. The Food and Drug Administration (FDA) recommends serving up to two 2-ounce servings to children per week beginning at age 2.

How can I fit seafood into my budget?

Buying seafood, especially in a land-locked state, can get pricey at times, but knowing a few tricks can help make it affordable for anyone. 

  • Frozen seafood is preserved at the peak of its freshness. It is generally cheaper and just as convenient to cook as fresh seafood. 
  • Don't overlook the canned options. At less than $2 per can, canned fish and shellfish are very budget-friendly. Put it on a salad, mix it into your favorite pasta, or build a craft sandwich.
  • Ask a buddy. If any friends or family are visiting the coast, ask them to bring back some of your favorite seafood. It is more cost-effective and very fresh.

How can I cook with seafood?

Incorporating seafood into your meals can be easy and fun. Creativity is key for finding more ways to use this delicious and nutritious protein.

  • Not a fan of canned tuna? Try canned salmon. It has a milder smell, more omega-3s, and is packed with flavor. Plus, it is very affordable.
  • Cook shrimp in a snap. Whether steamed, sautéed, or boiled, shrimp cooks very quickly and is the perfect protein of choice for a meal in a hurry.
  • Fire up the grill. Cut fish into pieces and make a kabob with vegetables like bell peppers, cherry tomatoes, and onions.
  • Taco Tuesday. Put a flare on the traditional Taco Tuesday by adding shrimp, fish, or scallops to the mix. 


Try incorporating seafood into two of your meals this week.


Salmon Sliders

Shrimp Pasta


  1. "10 Tips: Eat Seafood Twice a Week." Choose MyPlate, 19 July 2017, www.choosemyplate.gov/ten-tips-eat-seafood.
  2. "Brain Health and Fish." Eat Right. Academy of Nutrition and Dietetics., 1 Sept. 2017, www.eatright.org/health/wellness/healthy-aging/brain-health-and-fish.
  3. "Is Fish Healthy for My Child?" Eat Right. Academy of Nutrition and Dietetics., 29 Nov. 2017, www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/is-fish-healthy-for-my-child.