October is National Seafood Month and we are celebrating all month long! There’s no better time than now to #CelebrateSeafood. In fact, 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 cause. Plus, seafood has essential omega-3s.
- 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.
Not sure where to start? This easy one pan fish dish can be used with any white fish, such as snapper, grouper, flounder, or barramundi. Plus, it’s ready in 30 minutes.
One Pan Fish Dish
Prep Time: 10 mins
Cook Time: 20 mins
All you need:
1 lb white fish such as snapper, grouper, flounder, barramundi
¼ cup cherry tomatoes, halved
1 medium onion, cut into quarters
2 cups broccoli florets
1 lemon, half sliced and half juiced
⅛ cup canola oil
4 tbsp olive oil
Kosher salt, to taste
Freshly ground pepper, to taste
Fresh rosemary sprigs or other herbs, if desired
All you do:
- Heat pan with canola oil on medium temperature for about one minute.
- Place all vegetables in pan and cook for 5 minutes, uncovered.
- Drizzle lemon juice all over and season with salt and pepper.
- Place fish on top of vegetables in center and place 2 lemon slices on top of fish.
- Sprinkle with salt and pepper.
- Cover the pan and cook on medium for 10-12 minutes, depending on thickness of fish.
- Finish with a drizzle of olive oil all over and top with rosemary.
Hungry for more? Take the pledge to eat #Seafood2xWk and follow us on social media for tips, tricks, recipes and more!