She Strengthens

Reel in the Health Benefits of Seafood with These 21 Quick and Delicious Recipes

As the popularity of seafood restaurants and sushi joints continues to soar, it’s surprising to learn that Americans are not consuming the recommended amount of seafood. The USDA advises two servings (or 8 ounces) of seafood per week, yet the average intake is a mere 2.7 ounces. This is a missed opportunity, as seafood offers a wealth of health benefits beyond just protein, including heart-healthy omega-3 fatty acids, vitamin D for bone health, and vitamin B6 for better immune function.

Appetizers and Soups

To make seafood a more regular part of our diets, we’ve gathered 21 quick and easy recipes that can be prepared in 20 minutes or less. Start with these mouth-watering appetizers and soups:

• Cilantro Lime Shrimp with Mango Avocado Salsa: A zesty and colorful appetizer that combines sweet mango, creamy avocado, herby cilantro, and fresh lime with succulent shrimp.
• Creamy Seafood Chowder: A rich and creamy soup that’s ready in just 20 minutes, without any butter in sight. Feel free to choose your favorite type of seafood!
• Quick, Easy Fish Stew: A match made in heaven, pairing seafood with a good splash of sauvignon blanc (or any dry white wine). This stew is ready in 20 minutes and is sure to become a staple.
• Crusty Baguette with Seafood Spread: A simple yet satisfying appetizer that’s ready in 15 minutes, featuring seared shrimp, toasted bread, and a delicious spread.
• Thai Coconut Soup: A nondairy alternative to chowder, infused with Thai ingredients like coconut milk, fish sauce, and cilantro.

Salads and Sandwiches

Next, dive into these refreshing salads and sandwiches:

• Honey-Lime Shrimp and Avocado Salad: A sweet and zesty salad where the dressing doubles as the marinade for the shrimp, keeping prep time short and sweet.
• Blackened Mahi-Mahi Sandwich: A flavorful sandwich featuring pan-seared mahi-mahi, paired with sweet potato “fries” – all ready in 20 minutes!
• Tuna Pita Pockets: A speedy recipe that lightens up classic tuna salad by swapping out some mayo for Greek yogurt and adding red grapes for a refreshing crunch.
• Tuna Spinach Salad: A step-up from deli counter variety, featuring baby spinach, tomato, Greek yogurt, and mozzarella cheese for added protein and creaminess.
• Avocado Shrimp Flatbread Sandwich: A satisfying sandwich packed with seared shrimp, creamy avocado, and salty feta, perfect for wrapping up in flatbread or serving on a bed of greens.

Main Meals

Finally, explore these quick and delicious main meals:

• Seafood Paella: A simplified version of the classic dish, requiring just 10 ingredients and 20 minutes in a regular frying pan.
• Better-Than-Takeout Shrimp Fried Rice: A healthier, homemade version of a takeout favorite, using quick-cooking rice, low-sodium soy sauce, and less oil.
• Healthy Lemon Parmesan Sardine Pasta: A clever way to enjoy sardines, tossing them with pasta and a burst of lemon and parmesan flavor.
• Easy Quinoa Fish Taco Bowls: A gluten-free twist on fish tacos, featuring quinoa, seafood, avocado, black beans, and cabbage.
• One-Pan Herb-Roasted Arctic Char with Asparagus and Tomatoes: A super-easy, 15-minute fish and veggie dish, perfect for a quick weeknight dinner.
• 20-Minute Shrimp and Spinach Curry: A flavorful fusion of Thai and Indian flavors, featuring red curry paste, cumin, turmeric, and curry powder.
• Miso Ginger-Glazed Salmon: A savory glaze that minimizes added sugar, pairing perfectly with salmon and coming together in just 10 minutes.

With these quick and delicious recipes, you’ll be well on your way to meeting the recommended seafood intake and reaping the many health benefits that come with it!