Hello, seafood!
With spring in full swing and summer just around the corner, the season for pools, sunshine and lots of outdoor activities is almost upon us!
If the thought of digging out last year’s swimsuit and shorts seems less like a dream and more like a nightmare, it might be a great opportunity to add more nutrient-rich foods for summer skin, muscle and body health . And speaking of muscle and nutrients, let’s talk about protein.
Protein is the macronutrient that most of us associate with muscle, and for good reason. Proteins are made up of amino acids, and these amino acids are the building blocks of the body’s cells and tissues, including muscle tissue. Getting enough protein from your diet is essential for maintaining and building new muscle mass. According to 2020 Dietary Guidelines for Americans, most healthy adults should get at least 10 to 35 percent of their calories from protein. However, most adults, especially those in middle age and older, should aim for that higher level to maintain muscle mass, which we gradually begin to lose after age 30.
Additionally, getting enough protein throughout the day, every day, is critical for stabilizing energy levels in the blood (and, therefore), helping us feel full after meals and supporting a healthy immune system. So whether you want to gain mass, lose weight or simply stay energized and healthy, try to consume protein with every meal.
One of our favorite high-quality protein sources? Yes, you guessed it: seafood! Fish and shellfish are excellent sources of protein, which also provide a number of other important nutrients, such as heart-healthy omega-3s, B vitamins, vitamin D, selenium and iron. And in honor of one of our favorite mantras – “KISS (aka Keep it Simple, Seafoodies) – we’ve put together a complete meal plan of seafood recipes ideal for every family. Thanks to seafood, these meals are all rich of protein and provide the following health benefits.
Increase muscle maintenance and growth
Protein is essential for building and repairing muscles. Many popular species of seafood, including tuna, salmon, shrimp, crab and scallops, contain all the essential protein amino acids needed to support muscle health, strength and function.
Improve nutrient diversity
Fish is not only rich in protein, but also contains a variety of important vitamins and minerals, such as vitamin B-12, selenium, and vitamin D. These nutrients play a key role in supporting cognitive health, supporting an immune system healthy and promote general well-being. .
Promote heart health
Fish is a heart-healthy protein option thanks to its high levels of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids help reduce inflammation, lower blood pressure, and decrease the risk of heart disease and stroke.
Supports weight management
Protein helps increase feelings of fullness and satiety, which can aid in weight management by reducing overall calorie intake. Seafood provides a lean source of protein that is lower in calories and saturated fat than many other protein sources, making it a nutritious option for those looking to maintain a healthy weight.
As you can see, there are plenty of reasons to eat more fish and shellfish as you start preparing for fun in the sun! And while you enjoy these delicious meals, you can rest assured that you’re getting the protein and other nutrients your body needs to thrive. For more information on how to enjoy a protein-rich seafood diet, check out our helpful guide Seafood 123. Enjoy!
April meal plan
Breakfast
Breakfast burritos with shrimp and eggs
Keep a bag of shrimp in the freezer so you can whip them up in minutes. From there, add aromatic veggies to your liking, scrambled eggs, and cheese.
Aperitif
Grilled oysters parmesan and honey
You’ll know this appetizer is ready to plate when the shells are nicely charred and the oyster bubbles. Gourmet dinner becomes very simple at home.
Spicy smoked salmon roe
No matter the occasion, you can’t go wrong with deviled eggs. Our take on this holiday classic boosts your nutrient levels, comes together quickly, and disappears even faster!
Crab empanadas with mango salsa
The sweet mango sauce creates a nice contrast with the fiery flavors of the serrano chili, making it a protein-packed dish your guests won’t forget!
Lunch
Quinoa Salmon Bowl with Tzatziki Sauce
Whether you choose quinoa or whole wheat pasta to top your salmon bowl, you really can’t go wrong! Or follow our example: don’t choose. Double the recipe and prepare extra portions to enjoy it both ways.
Creamy clam chowder
By using low-fat milk, you can enjoy this delicious meal every day, for a lightened-up soup that doesn’t compromise on satisfaction.
Seared Scallop Salad with Blueberries
Learn how to properly cook scallops as you create this easy salad! You’ll know you’ve mastered our technique step by step when they have a nice crunch on the outside but are still tender and sweet.
Dinner
Mini seafood pies
Preparing this dish is, we must say, very easy! Not only are these quiches adorable, but they’re also packed with wholesome seafood.
Fish paella
While the paella simmers, why not pop some crusty bread in the oven or toss a fresh green salad as an added bonus to an already delicious meal.
Instant pot pasta with red sauce and clams
This Italian classic has less fat, fewer calories, and significantly reduced cooking (and cleanup!) time than most versions of this dish, all thanks to the trusty Instant Pot.
Triple boiling seafood
Indulge in a divine three-seafood boil with plump shrimp, tender mussels, and salty clams, all while adding plenty of protein to your diet!
