You Should Be Eating More Seafood. Here’s Why

I consider myself a healthy eater. Over the past few years, I lost 20 pounds following a custom 1,800-calorie “My Plan” on the USDA’s Super Tracker website. Getting those 4 daily cups of fruits and veggies, which had once been a real challenge for me, has become old hat.

Where I came up short, though, was in eating the recommended amount of seafood (8 ounces per week). Instead, I was happy to pop a fish-oil capsule, eat lots of chicken and be on my way.

But as I learned more about the health benefits of fish, I committed to eating more seafood (and these weeknight-ready recipes definitely helped).

The Health Benefits of Fish and Seafood

1. Seafood is a lean source of protein that’s low in saturated fat.

An ounce of most seafood provides about as much protein as chicken and beef (around 7 grams), while it contains less than a gram of saturated fat. Chicken—also a virtuous choice—contains 2 grams. Beef sirloin, one of the leanest beef cuts, has 3 grams of saturated fat per ounce. Ladies and gentlemen, we have a clear nutritional winner.

2. It’s a great way to show your heart some love.

Foods that are low in saturated fat and high in polyunsaturated and monounsaturated fats (the healthy kinds) can improve blood cholesterol levels by driving down the LDL (“bad”) cholesterol numbers and increasing the HDL (“good”) cholesterol. That translates to a decreased risk of developing heart disease. Oily fish like salmon, trout, mackerel and sardines are especially beneficial; these top 10 salmon recipes are ones you’ll flip for.

3. Seafood is brain food.

Seafood’s omega-3 content is important not only for the developing brains of infants and children, but it can also help build new neural pathways throughout one’s lifetime. Studies indicate that a healthy diet including seafood may help fend off age-related cognitive issues such as dementia. And a diet with adequate omega-3s (specifically EPA and DHA) may also help alleviate symptoms of depression and ADHD.

Why I Eat More Seafood Now

While I used to think I could just pop a fish-oil capsule and be on my way, I’ve learned that the benefits of eating the actual food surpass what you’ll find in the vitamin aisle. When you consider seafood’s lean protein, healthy fats and the omega-3 content of various fish, it’s easy to see why we should feature it on our menus more often.

The USDA recommends 8 ounces per week for an average adult’s 2,000-calorie-per-day diet. To enjoy the health benefits of seafood, why not start here?

Easy Shrimp Recipes for Weeknight Dinners

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Fajita-Style Shrimp and Grits

I combined two of my favorite dishes—shrimp with cheesy grits, and fajitas—into this spicy one-dish meal. For more heat, use pepper jack cheese instead of Mexican cheese blend. —Arlene Erlbach, Morton Grove, Illinois

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Garlic Lemon Shrimp

You'll be amazed that you can make this simple, elegant pasta in mere minutes. Serve with crusty bread to soak up all of the garlic lemon sauce. —Athena Russell, Greenville, South Carolina

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Sheet-Pan Chipotle-Lime Shrimp Bake

I like to make this seafood dinner for company because it tastes amazing, but takes very little effort to throw together. Use asparagus, Broccolini or a mix of the two. It’s all about what's available for a decent price. —Colleen Delawder, Herndon, Virginia

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Shrimp Fried Rice

This delectable shrimp dish is filled with color and taste that makes it vanish fast. Our family of four can't get enough of it. Bacon adds crispness and a hint of heartiness. Consider it when you need a different main dish or brunch item. —Sandra Thompson, White Hall, Arkansas

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Sesame Cilantro Shrimp

On days when I don't feel like spending much time in the kitchen, I reach for shrimp. I can have a hot meal in the table in 10 minutes. —Tami Penunuri, League City, Texas

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Shrimp Tortellini Pasta Toss

No matter how you toss 'em up, shrimp and thyme play nicely with any spring-fresh vegetable. —Taste of Home Test Kitchen

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Light & Lemony Scampi

A touch more lemon helped me trim the calories in our favorite shrimp scampi recipe. For those who want to indulge, pass around the Parmesan. —Ann Sheehy, Lawrence, Massachusetts

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Cajun Boil on the Grill

I came up with these everything-in-one seafood packets for a family reunion, since the recipe can be increased to feed a bunch. The foil steams up inside, so open carefully. —Allison Brooks, Fort Collins, Colorado

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True Shrimp Creole

A true Cajun dish, this recipe is even better if refrigerated overnight to allow all the flavors to blend.

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Feta Shrimp Tacos

A unique combination of taco seasoning and feta cheese works remarkably well in these refreshing tacos. It’s a goodthing you get two per serving, because you won’t want to stop at one! —Athena Russell, Florence, South Carolina

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Spicy Coconut Shrimp with Quinoa

Help yourself to a plate full—generous servings are still lower in calories and big on protein. If you have company, you can add a salad and call it a day. —Keri Whitney, Castro Valley, California

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Rosemary Shrimp with Spaghetti

I came up with this recipe on a busy weeknight when I was pressed for time. Now it’s my go-to dish whenever I need a quick, nutritious meal. Serve this with garlic bread so you can scoop every last bit of goodness off your plate! —Candace Havely, Sterling, Colorado

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Grilled Pistachio-Lemon Pesto Shrimp

Besides tasting great with shrimp, this pesto can be used on pasta or spread on a portobello mushroom or garlic bread topped with melted mozzarella. —Amy Jo Dale, Long Beach, California

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Simple Shrimp Pad Thai

Here's my shortcut version of pad thai. Stir in soy sauce and brown sugar, add a sprinkle of cilantro and roasted peanuts—no one will guess the secret ingredient is marinara sauce. —Erin Chilcoat, Central Islip, New York

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Shrimp Lettuce Wraps

Lettuce forms a crispy shell that's full of possibilities, depending on what's in your fridge. Swap shrimp for cooked chicken, pork or tofu. Mix in any veggies you want: carrots, broccoli, snow peas and chopped zucchini are all fantastic add-ins. —Taste of Home Test Kitchen

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Mediterranean Shrimp 'n' Pasta

Sun-dried tomatoes and curry take center stage in this pasta dish. This is one of my husband's favorites for special occasions. — Shirley Kunde, Rhinelander, Wisconsin

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Ginger-Chutney Shrimp Stir-Fry

I made this recipe a lot when I was juggling college, work and a growing family. It tastes like you spent a lot of time making it, yet only takes minutes to pull together. —Sally Sibthorpe, Shelby Township, Michigan

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Broccoli Shrimp Alfredo

After tasting fettuccine Alfredo at a restaurant, I tried to duplicate the recipe at home. You can't imagine how pleased I was when I came up with this delicious version. Not only does my family love the creamy dish, but my husband prefers it to the one at the restaurant. —Rae Natoli, Kingston, New York

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Barbecued Shrimp & Peach Kabobs

Shrimp grilled with peaches and green onions really sets off fireworks! The spicy seasonings even helped me win a ribbon at a county fair. —Jen Smallwood, Portsmouth, Virginia

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Shrimp and Grits

For a sweet and spicy meal, I serve shrimp and vegetables in a honey, lemon juice, pepper sauce alongside dressed-up grits. It's my fresh spin on the southern classic. —Judith King, Madisonville, Tennessee

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Thai Shrimp Stir-Fry

Peanut butter gives this tasty blend of red peppers, snow peas and shrimp its Thai flavor, while ginger and red pepper flakes spice it up. Serve this colorful main dish over pasta. —Jeanne Fisher, Simi Valley, California.

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West African Shrimp

My girls have always loved seafood, so I invented a shrimp dish with coconut milk and ginger. They raved; I was delighted. It's great with jasmine rice. —Sharon Scaletta, Johnstown, Pennsylvania

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Grilled Lemon-Dill Shrimp

This grilled shrimp is one of my go-to recipes when I stare at the freezer and draw a blank. Add veggies if desired, but grill them separately. —Jane Whittaker, Pensacola, Florida

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Sesame Noodles with Shrimp & Snap Peas

Stir-fries and busy nights are a meal match made in heaven. For a boost of vibrant color and freshness, I sometimes stir in chopped cilantro just before I serve it from the pan. —Nedra Schell, Fort Worth, Texas

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Hearty Shrimp Risotto

Super creamy and packed with shrimp, this impressive Italian meal maker is special enough to serve company. Laced with the warm flavors of white wine, goat cheese and fresh spinach, it’s scrumptious, comforting and so fast! —Lydia Becker, Parkville, Missouri

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Quick & Easy New Orleans Shrimp

I’ve simplified my mom's Shrimp Creole—she made it for us growing up. Now it's effortless comfort food I make for my own family. —Crystal Milne, Urbana, Illinois

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Dijon Shrimp with Pasta

I combined several family recipes to create this dish, which I like to serve when we have company. If my husband had his way, I’d make it every night. —Gail Cawsey, Geneseo, Illinois

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Shrimp Fajitas

I’ve lost 50 pounds recently and my husband, Jere, has lost 65. We’re always looking for tasty ways to keep the weight off. I think working moms would love it as much as we do because it's so quick and easy. —Charlene Chambers, Ormond Beach, Florida

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Grilled Shrimp & Tomatoes with Linguine

This fancied-up pasta came about one night when I was coming up with dinner on the fly. We knew it turned out great with the very first bite. —Lisa Bynum, Brandon, Mississippi

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Shrimp & Feta Skillet

My friend's feisty Italian grandmother, Gemma, makes a dish similar to my shrimp with tomatoes. When I make it, I think of Gemma and smile while stirring. —Celeste Ehrenberg, Topeka, Kansas

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Shrimp Piccata

This easy recipe is part of a meal plan along with "Balsamic Brioled Asparagus". I typically serve this with crusty french bread and Balsamic Broiled Asparagus.

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The post You Should Be Eating More Seafood. Here’s Why appeared first on Taste of Home.

Christine Rukavena