Written by: Nicole Pazdziorko, RDN, LDN 

October celebrates National Seafood Month. Great for health at any age, fish and seafood are high in protein and packed full of important nutrients that support our heart, brain, immune system and more. 

An eating plan that pairs fish and seafood with other health supporting foods is the pescetarian diet. A pescetarian eating plan is similar to vegetarian and vegan diets in that it emphasizes eating mostly plants – fruits, vegetables, whole grains, and legumes – and avoids meat and poultry. However, the pescetarian diet also includes fish and seafood, in addition to dairy and eggs included in a vegetarian eating plan. 

The appeal of following a plant-based eating style varies from person to person, but some people follow this eating style to reduce the ecological footprint associated with meat production and potential health benefits. Adding fish and seafood to this eating plan not only provides another source of protein, but it also offers an excellent source of vitamin B12, vitamin D, selenium and zinc that can be harder to achieve with plant sources alone. 

Another key reason seafood is recommended to support health is that unlike other proteins, seafood offers omega-3 fatty acids, which are anti-inflammatory and support heart health, cognitive function and joint flexibility. While health organizations advise getting 500 milligrams of omega-3's like DHA and EPA per day, most Americans only consume about 110 milligrams per day. To achieve adequate omega-3 intake, adults are recommended to consume two to three servings of fish and seafood per week. Try some of these picks to feature in your weekly meal plan:

 

Shrimp

A low-fat choice, 3-ounces of shrimp contains about 18 grams of protein, which can help with muscle growth and repair. Shrimp is also a great source of selenium and iodine, nutrients that support thyroid function.   

For a quick one pan meal try shrimp fajitas. Simply toss raw shrimp, sliced peppers and onions with fajita seasoning, cilantro and lime juice to a prepped sheet pan. Bake at 425 degrees for 10 minutes and serve for taco night or as a quick meal prep for taco bowls. 

 

Salmon  

This is a cold-water fatty fish, that in addition to protein and healthy fats, boasts an abundance of essential minerals like iodine, selenium, and zinc, crucial for supporting the immune system.  

Salmon has rich flavor and can be paired with a variety of seasonings and sauces.  A quick and flavorful option is wrapping in parchment paper with aromatics, like onions or garlic; citrus, veggies, and a drizzle of olive oil. The steam trapped in the packet will infuse the fish with flavor and create a soft, tender texture.   

 

Cod 

If you are not a fish lover and want a mild option, try cod. This fish has a soft, flaky texture with a mild and slightly sweet flavor. Cod offers essential nutrients like phosphorus, selenium, and B vitamins, while still being a lean option.  

Feature cod paired with other heart supporting nutrients, like cherry tomatoes, red onion, garlic and olives for a Mediterranean inspired dish. Sauté in a pan and pair with quinoa or brown rice for a quick family meal.   

Want to try a pescetarian diet for National Seafood Month? The following sample meal plan can work as a template to mix and match plenty of produce, whole grains, beans and legumes, nuts and seeds, dairy, eggs, and seafood. Portion sizes will vary, depending on individual calorie needs.

 

Sample Pescetarian meal plan:

Breakfast: Microwave Egg Veggie Breakfast Bowl or Cinnamon Overnight Oatmeal with Blueberries & Almond Butter , paired with a latte made with low-fat milk 

Lunch: Grain bowl made with quinoa, mixed greens, roasted sweet potatoes, black beans and feta cheese or Autumn Grain Bowl with California Grapes and Barley

Snack: Yogurt with banana slices and walnuts 

Dinner: Shrimp Pasta Primavera or Dish In A Dash: Sweet and Savory Salmon Bowl 

Catch all the benefits of seafood by consuming at least eight ounces per week. When selecting fresh options, Food City Seafood Specialists can offer expert insight for selecting filets, seasoning, and preparation tips.