The holidays are upon us and there’s no better way to celebrate family and friends than with delicious seafood. It’s often a busy and hectic time, filled with lots of food, so it’s important to keep up your omega-3 intake by incorporating more seafood into your celebrations.
One way to do so: Start with seafood appetizers! Seafood is among the highest-quality proteins and offers many additional health benefits, such as reducing risk for heart disease, improving how you feel during pregnancy, and helping your child develop a healthy brain and eyes.
We’ve rounded up our top three seafood appetizer recipes to help you kick-start your holiday entertaining. Dig in!
Old Bay Shrimp Stacks [developed by Cara Harbstreet of Street Smart Nutrition for SNP’s Start with Seafood Recipe Contest]
Smoked Salmon Avocado Flatbread [developed by Julie Harrington of RDelicious Kitchen for SNP’s Start with Seafood Recipe Contest]
Smoked Trout Brandade [developed by Linda Schneider of Wild Greens & Sardines for SNP’s Start with Seafood Recipe Contest]
For more appetizer ideas, visit Seafood Nutrition Partnership’s blog.
Diabetes is one of the leading causes of disability and death in the United States, and that is why November is dedicated to diabetes education and prevention. Nearly 30 million Americans – nearly 10% of the country – have diabetes and rates are on the rise.
People who are at risk for and those who have Type 2 diabetes can significantly lower their risk and side effects by making healthy changes. By trying to make small, incremental improvements to your eating habits, you can make a huge impact on your health outcomes. The American Diabetic Association offers recommendations, tips and recipes for balanced meals, including the suggestion to eat (fatty) fish two to three times per week.
The type of fat in seafood, heart-healthy omega-3s, “helps prevent clogging of the arteries,” according to the American Diabetes Association, and has so many other benefits – including reducing inflammation, increasing insulin sensitivity, and even improving your mood (with the release of blissful serotonin) (sources below). Simply, omega-3s can improve effectiveness of insulin and reduce many of your diabetic side effects.
Additionally, this chronic disease, one of the leading causes of death in the U.S., has far more reaching side effects. People with Type 2 diabetes are twice as likely to die from heart attack or stroke (sources below).
This Mustard Baked Mackerel is a great place to start – flavorful, affordable and, most importantly, good for you.
Mustard Baked Mackerel
From SNP Eating Heart Healthy Nutrition Program
Omega-3 Per Serving: 1,500 mg
All you need:
- 2 tbsp Dijon mustard
- 1 tbsp mayonnaise
- salt and pepper, to taste
- 2 tbsp olive oil, divided
- 1 pound mackerel fillets
- 2 small zucchini, cut into rounds
- 1 tsp dried rosemary
All you do:
- Heat oven to 375 degrees.
- Mix mustard, mayonnaise, salt and pepper to taste.
- Lightly coat sheet pan with one tablespoon of the olive oil. Place fish on pan and lightly spread mustard mixture on fish.
- Mix zucchini and rosemary with salt and pepper, and one tablespoon olive oil. Spread zucchini in single layer around fish, or on a separate sheet pan.
- Bake mackerel and zucchini in oven for 15 minutes.
- Can be served with brown rice or wild rice.
- Browning LM, Krebs JD, Moore CS et al. The impact of long chain n-3 polyunsaturated fatty acid supplementation on inflammation, insulin sensitivity and CVD risk in a group of overweight women with an inflammatory phenotype. Diabetes Obes Metab.2007 Jan;9(1):70-80.
- Spencer M, Finlin BS, Unal R et al. Omega-3 fatty acids reduce adipose tissue macrophages in human subjects with insulin resistance. 2013 May;62(5):1709-17. doi: 10.2337/db12-1042.
- Gao H, Geng T, Huang T et al. Fish oil supplementation and insulin sensitivity: a systematic review and meta-analysis. Lipids Health Dis.2017 Jul 3;16(1):131. doi: 10.1186/s12944-017-0528-0.
- Danaei G, Ding EL, Mozaffarian D, et al. The preventable causes of death in the United States: comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Med. 2009 Apr 28;6(4):e1000058. doi: 10.1371/journal.pmed.1000058.
October commemorates National Seafood Month and the Seafood Nutrition Partnership will be celebrating all month long – hosting parties, Healthy Heart Summits, seafood restaurant weeks, events at schools, chef demos and cooking classes, retail specials and more – across the country and on social media. Join the fun with the hashtags #SeafoodParty and #Seafood2xWk!
Most people feel good about seafood – yet only one in 10 people meet the goal of having seafood two times per week. Here are the top three reasons you should step up your seafood game:
- Live longer: Eating fish literally saves lives – eating seafood two to three times per week reduces the risk of death from any health-related cause1. Plus, seafood has essential omega-3s2.
- Seafood is a “protein with benefits”: It’s among the highest-quality proteins and offers many additional health benefits. It can reduce your risk of heart disease, improve how you feel during pregnancy, help your child develop a healthy brain and eyes, and improve memory and sharpness in older adults.
- Seafood is delicious, versatile, budget-friendly, and fast: From delicate, mild flounder to flavorful salmon, seafood can please any palate. Fresh, seasonal catches are easy on the wallet as are frozen and canned options. From start to finish, you can get fish or shellfish on the dinner table in 15 minutes or less.
So, what are you waiting for? Get started today with this Salmon Cake recipe and check out these additional deliciously easy and affordable recipes the whole family will like.
For more information and resources, visit www.seafoodnutrition.org.
From SNP Eating Heart Healthy Nutrition Program
Omega-3 Per Serving: 900 mg
All you need:
- 1/4 cup olive oil, divided
- 1 tbsp onions, chopped fine
- 1 tsp garlic, chopped
- 1 potato, peeled, boiled and cooled
- 1-14.7 oz salmon, canned, drained and crumbled
- 1 lemon, juiced, divided
- 1 egg, beaten
- 1/2 tsp mustard
- 1/2 cup bread crumbs
- 1/4 cup yogurt, plain
- 1/2 tsp dill, dried
- 1 cucumber, diced
- salt & pepper, to taste
All you do:
- Heat 1/2 of oil in pan and add onions and garlic. Sauté until aroma is released.
- Meanwhile, crush potato and mix with salmon and 1/2 the lemon juice.
- Mix in cooked garlic and onions. Add egg and mustard. Mix again.
- Add bread crumbs. You may not need all the crumbs. Fold until combined.
- Heat pan again and add remaining oil.
- While heating, use an ice cream scoop or soup spoon and scoop salmon mixture. Place into pan, flattening the cake.
- Fry cakes on both sides for 4 minutes each.
- Combine yogurt, dill, cucumbers, remaining lemon juice and salt & pepper. Mix well.
- Serve salmon cakes with yogurt sauce.
- FDA, Quantitative Assessment of the Net Effects on Fetal Neurodevelopment from Eating Commercial Fish (As Measured by IQ and also by Early Age Verbal Development in Children). Accessed 8/24/15: http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ ucm393211.htm.
- Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006;296:1885-99
Regular family meals are linked to the kinds of outcomes we all want for our children: higher grades and self-esteem, healthier eating habits and weight, and less risky behavior. National Family Meals Month is a nationwide celebration designed to underscore the benefits of family meals. This September, both Hy-Vee and Seafood Nutrition Partnership are among the organizations accepting the challenge and encouraging all Americans to pledge to share one more meal at home per week with our families.
Numerous studies underscore the long-term health, academic and societal benefits of consistently eating together as a family. However, according to a 2013 Harris Poll, only 30 percent of American families share dinner every night. With all the demands of a busy, modern life, family mealtime is often among the first to be cut from schedules.
Making and eating dinner at home is one way families can stay connected and share their daily experiences together as a family while enjoying a nutritious meal. When you cook your own meals, you know what you’re putting into your food, which is often healthier. And if you get your kids involved in cooking, they feel proud of helping and are more likely to eat wholesome foods.
As the new school year begins, it’s important to remember fish is a delicious source of lean protein that is perfect for busy students – and their parents. Fish and shellfish supply the nutrients essential for strong bones, brain development, and healthy immune and cardiovascular systems. Eating seafood regularly can help increase energy, improve memory, and aid in sports performance.
SNP’s mission is to help Americans address preventable health issues through a balanced diet centered around seafood. We want families to know that seafood is tasty, healthy, fast and easy to prepare for dinner, with most dishes taking about 15 minutes to make. We offer several tips and ideas for cooking healthy, balanced meals at home.