Monday, March 4, 2019

Choose Seafood Twice a Week

Healthy eating tips from numerous experts now recommend making seafood the main protein on the plate twice a week.  Keep it flavorful and creative by varying the form and seasonings.  Substitute seafood of an assortment of species in kabobs, cakes, stews, tacos, pasta and packets.


Homemade seasonings can save cost and sodium.  Here are two of my go-to recipes:

Seafood Seasoning 

(Makes 2/3 cup:  One serving is 1/4 teaspoon)

4 tablespoon celery seed
3 tablespoon paprika
1 tablespoon garlic powder
1 tablespoon black pepper
2 1/3 teaspoon allspice
3/4 teaspoon mustard powder
1/4 teaspoon cayenne

Blackened Seafood Seasoning

(Serves 2)

1/2 teaspoon paprika
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1/8 teaspoon salt

Concerned about making the best sustainable choices?  

Guidelines for choosing sustainable seafood:

  • Look for the MSC label.  Seafood with the Marine Stewardship Council label comes from fisheries independently certified to standards and are well managed.
  • Some trusted retailers now partner with sustainable fisheries.  Look for information in the store and on the web sites.  Talk to the worker at the seafood counter.
  • Buy American when possible.  Look for information on the package and at the counter.
  • Eat an array of different species.  The salmon and scallops we crave is depleting quicker than flounder and haddock.
  • Smaller fish are more plentiful and have less mercury.
  • Eat smaller portions of seafood, filling the plate with more vegetables and some grains.

National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics.  See more healthy eating tips from the Academy's registered dietitian nutritionists here.

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