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.
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