October is National Seafood Month!

Oct 10, 2017

Research shows that 80 to 90% of Americans do not eat enough seafood each week.

Credit Alaska Seafood Marketing Institute

Research shows that 80 to 90% of Americans do not eat enough seafood each week.

Did you know that eating seafood twice a week has been shown to reduce heart disease risks by 36%?

Fish is especially important for pregnant and breastfeeding women, as well as young

children, because it is high in omega-3 fattyacids, which are critical for brain development.

By following the USDA Dietary Guidelines for Americans to eat seafood twice a week, you can see an improvement in your omega-3 levels within just 3 to 4 months.

The folks at the Seafood Nutrition Partnership are urging people to take the Healthy Heart Pledge during National Seafood Month this October and pledge to eat seafood twice a week.  You can sign up for the pledge at www.seafoodnutrition.org.

And eating more seafood is easier than you might think!

Canned or pouch tuna and salmon are affordable, tasty choices to help you meet

your nutrient needs. Also, pre-cooked and frozen shrimp are a quick and easy option for 30-minute meals.  Flash-frozen fish fillets now available at markets are just as tasty and nutritious as if buying your fish from the seafood counter.

Here are 5 easy ways to add seafood to your diet!

For breakfast, put smoked salmon, herb cream cheese, and sliced cucumbers on multi-grain toast or a bagel.

For lunch, make a tuna fish salad and put it in a pita pocket with lettuce and sliced avocado. Toss pre-cooked shrimp in your salad.

For dinner, serve a piece of grilled Halibut with a  pineapple salsa and grilled asparagus. Or whip up some fish tacos with baked tilapia.

This is Jennifer Chandler with The Weekly Dish. Eat Your Seafood!

For more information about the Seafood Nutrition Partnership as well as seafood recipes, visit www.seafoodnutrition.org.

Alaska Halibut With Pineapple, Chipotle & Raisin Salsa

Serves 4 to 6

  • 1/2 cup California raisins
  • 1/2 cup dark rum
  • 1 fresh pineapple, trimmed, cored and sliced 1/2-inch thick*
  • Vegetable oil or grapeseed oil, as needed
  • 2 chipotle peppers canned in adobo sauce, rinsed, seeded and finely diced
  • Juice of 1 lime
  • Zest of 1/2 orange
  • Juice of 1/2 orange
  • 1/4 cup extra-virgin olive oil
  • 1 green onion, sliced
  • 2 Tablespoons finely chopped roasted red pepper
  • 2 Tablespoons finely chopped cilantro
  • Sea salt
  • 4 to 6 Alaska Halibut steaks or fillets (6 to 8 oz. each), fresh, thawed or frozen
  • Lemon pepper seasoning, to taste

Soak California raisins in rum for 30 minutes; drain.  Heat grill to medium-high (400ºF).  Brush pineapple with oil; grill until lightly caramelized on both sides.  Cool slightly and cut into 1/2-inch pieces; place in mixing bowl.

In separate bowl, combine chipotles, lime juice, zest and orange juice.  Whisk in olive oil vigorously.  Pour over pineapple chunks, fold in green onions, red peppers, cilantro and raisins.  Season with sea salt, to taste; set aside.

Rinse any ice glaze from frozen Alaska Halibut under cold water; pat dry with paper towel.  Brush halibut and grill surface with oil; grill 5 to 7 inches from heat for 13 minutes for frozen halibut or 8 minutes for fresh/thawed fish, turning once during cooking.  Cook just until fish is opaque throughout.  Season with lemon pepper and serve with salsa.

* Two cans (15 oz. each) sliced and drained pineapple may be substituted.

Recipe printed with permission from Alaska Seafood Marketing Institute and the Seafood Nutrition Partnership.