You Should Be Eating More Seafood. Here’s Why
Updated: May 11, 2023
Even healthy eaters tend to eat far less than the USDA's recommended 8 ounces of seafood per week. But it's so good for you!
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.
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
Our Test Kitchen's Favorite Easy Shrimp Dinners
If you're looking for a quick weeknight dinner, try Fajita-Style Shrimp & Grits, Garlic Lemon Shrimp, Seafood Gumbo, Pesto Corn Salad with Shrimp and Spicy Shrimp with Rice.
Sesame Cilantro ShrimpOn 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
Make sure you're using the right type of shrimp in your recipes.
Light & Lemony ScampiA 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
Pineapple Shrimp Fried RiceMy husband often ordered pineapple fried rice at Thai restaurants, so I surprised him by tweaking some similar recipes to come up with a version that's both simple and delicious. —Bonnie Brien, Pacific Grove, California
Cajun Boil on the GrillI 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
Asparagus 'n' Shrimp with Angel HairWe’ve all heard that the way to a man’s heart is through his stomach, so when I plan a romantic dinner, this shrimp asparagus pasta with angel hair is one dish I like to serve. It is easy on the budget and turns out perfectly for two. —Shari Neff, Takoma Park, Maryland
True Shrimp CreoleAn authentic Cajun dish, this tastes even better if refrigerated overnight to allow all the flavors to blend.
Feta Shrimp TacosA 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
Greek Shrimp OrzoThis is one of our go-to meals. It's finger-licking good and so satisfying, and it reheats well. My husband would rather have the shrimp orzo than go out to eat. Serve it with crusty bread and a green salad. — Molly Seidel, Edgewood, New Mexico
Curry ShrimpI created this Indian-style shrimp when we were entertaining some friends, one of our favorite things to do. It works on the stovetop or the grill. —Shana Conradt, Appleton, Wisconsin
Shrimp Pasta PrimaveraThey say the way to a man's heart is through his stomach. So when I invite that special guy to dinner, I like to prepare something equally wonderful. This well-seasoned pasta dish has lots of flavor, and it won't hurt your budget! —Shari Neff, Takoma Park, Maryland
Bang Bang Shrimp Cake SlidersMy family loves these shrimp sliders. The bang bang slaw dressing and shrimp cake patties can be made ahead. When ready to serve, toss the cabbage slaw and sear the shrimp cakes, then assemble and enjoy. —Kim Banick, Salem Oregon
Don’t forget to try this copycat bang bang shrimp recipe at your home.
Spicy Coconut Shrimp with QuinoaHelp 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
Psst...This is the meal prep trick that makes life SO much easier.
Lemony Shrimp & Snow Pea PastaThis pretty pasta is a family favorite —the kids love the light lemony flavor and I love that they devour the fresh veggies. You can use other types of pasta for variety, like bow ties or corkscrews. —Jennifer Fisher, Austin, Texas
Mediterranean Shrimp 'n' PastaSun-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
Barbecued Shrimp & Peach KabobsShrimp 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
Shrimp and GritsFor 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
Dijon Shrimp with PastaI 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. Looking for more? Check out our collection of easy shrimp recipes.
Originally Published: January 31, 2019
