February is a month dedicated to hearts and love. It’s true - there’s Valentine’s Day, but did you know that February is also American Heart Month? Dedicated to raising awareness about the prevention of stroke and heart disease, it’s only natural to also think about making more heart-healthy foods for you and your family. But, does your meal plan include seafood recipes? If not, you may want to consider making a few adjustments.
Research by the American Heart Association has found that omega-3 fatty acids found in seafood can actually help your heart in several ways, including:
- Reducing inflammation in blood vessels (and the rest of your body
- Making it easier for your blood to flow to your heart
- Making abnormal heart rhythms (arrhythmia) less likely
- Lowering your level of blood cholesterol called triglycerides
- Slowing plaque buildup inside the blood vessels
We get it - that sounds like a lot of medical jargon, but it all boils down to one thing. Eating seafood does a lot of good for the ole ticker.
So, how much seafood should you eat? The American Heart Association recommends eating a variety of seafood twice a week. Salmon, trout, swordfish, mackerel, pollock, sardines, anchovies, herring, oysters, crab and mussels are all great options to try and are rich in omega-3s.
Want to get a little more creative than baking or grilling fish? Your family is sure to love these five seafood recipes.
Seafood Recipe #1: Maple Crusted Salmon
Maple and pecans are not flavors that are only reserved for sweet indulgences. This recipe is a great savory take on these flavor favorites. Here’s what you’ll need to pick up from your local Food Lion to craft this dish:
- Salmon Filets
- Chopped Pecans
- Ground Mustard
- Onion Powder
- Garlic Powder
- 1 Orange
- Salt and Pepper
Not only is this recipe packed with flavor, but it is also very quick to make. In fact, it only takes 5 minutes to prep and about 22 minutes to cook. So, if you’re in a hurry to put dinner on the table, this is a great option for a busy night!
Seafood Recipe #2: Seared Salmon & Pesto Fettuccine
This seared salmon with pesto fettuccine is bound to impress and can be made with three ingredients in just 20 minutes. This seafood recipe is made with whole wheat fettuccine, pesto sauce and salmon.
TIP: Top with shredded Parmesan cheese and cherry tomatoes (halved) for some extra flavor and freshness.
Seafood Recipe #3: Roasted Salmon with Kale & Cabbage
This easy recipe gets healthy greens and protein on your table in less than 30 minutes. Made with kale, cabbage, salmon, balsamic vinegar, brown sugar and a variety of spices, this heart-healthy meal is the perfect dish to celebrate American Heart Month.
Check out the full recipe for all of the details!
Seafood Recipe #4: Trout with Garlic Lemon Butter Herb Sauce
Instead of salmon, let’s try trout for our next seafood recipe! Crafted with lemon, butter, herbs and spices, you can expect a punch of fresh flavor when you take a bite of this entree.
Not sure what to serve with this dish? Try some grilled asparagus. You can even try grilling some lemon slices to squeeze over the whole dish.
Ready to start cooking? Visit our recipe portal.
Seafood Recipe #5: Bourbon Brown Sugar Salmon
Looking for a heart-healthy recipe for a family of four? This is the perfect dish and is a delicious combination of sweet and savory. Here’s what you’ll need to add to your grocery shopping list:
- Cedar Planks
- Olive Oil
- Balsamic Vinegar
- Brown Sugar
- Onion Powder
- Garlic Powder
- Salt & Pepper
Bourbon is the final ingredient and that’s it! You’re ready to start cooking. Get the full recipe here!
With these five seafood recipes, you now have some new heart-healthy dishes to try with your family in honor of American Heart Month! And if you want some more wellness tips, check out our other healthy eating blogs on our Fresh Ideas portal.