With fun-filled summer nights, seafood is always an easy dinner to fix. You can easily throw it on the grill or the oven, and it’s ready in minutes. You say what? It would help if you had recipe ideas. I got you covered with four savory seafood meals that are big on flavor but won’t cut into your summer fun.

Start your day off with heart-healthy breakfast that has smoked salmon is an easy fix. You can use smoked salmon in any recipe, with scrambled eggs, bagel sandwiches, and top off the avocado toast with it. All these easy breakfast meals are super easy and super nutritious. They may just become breakfast staples busy school mornings.

For lunch, a refreshing salad made with salmon and crunchy cucumbers is perfect. Another tasty lunch is the tuna poke bowl. If you are like me and love sushi and poke bowls will become your new obsession. Poke bars are opening everywhere nowadays. Poke bowls are delicious and packed with nutrition. Who can say no to Spicy Tuna Poke Bowls made with fresh tuna, avocado, cucumbers on a base of steamed rice?

For dinner, try baked catfish, or sweet and spicy grilled salmon is perfect. It’s catfish month, and of course, this blog won’t be complete without a catfish recipe. My friends who aren’t big fish eaters, when they tried it, they thought they were eating chicken. It’s that good! Grilled salmon is the tastiest and easiest dinner. With this spicy and sweet marinade, you won’t be able to resist eating these salmon filets.

Salmon cucumber salad 

Ingredients

• 2 five-ounce Salmon fillets
• 2 cucumbers 
• 2 celery sticks 
• 1 bunch scallions
• 4 tablespoon olive oil 
• 1 tablespoon lemon juice 
• ½ cup full fat coconut milk 
• 3-4 sprigs dill 
• 2 cloves fresh garlic 
• Sea salt – to taste

Instructions

• Cook the Salmon fillets in a skillet with two tablespoons olive oil over medium heat. 
• Cooking them for 5- 8 minutes on each side. 
• Once cooled, flake the salmon with a fork.
• Slice the cucumbers and celery into small chunks.
• Chop scallions into thin slices.
• In a blender, combine the rest of the ingredients. Blend until evenly mixed. 
• In a large bowl, combine cucumbers, celery, scallions, and flaked salmon. 
• Drizzle dressing over the top and toss together to evenly coat the ingredients. 

Baked Catfish

Ingredients

• Avocado oil spray
• ½ cup almond meal
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• ⅛ teaspoon cayenne pepper
• 2 tablespoons dairy free butter
• 2 (6 oz) catfish fillets

Instructions

• Preheat the oven to 450 degrees F. 
• Prepare a baking pan by lining the bottom with foil and spraying with oil.
• Mix together the almond meal, and the spices in a plate.
• Melt the butter in a bowl.
• Dip each catfish fillet in the melted butter.
• Coat the fillets with almond meal mixture.
• Place the coated fish fillets on the baking pan.
• Spray the fillets with oil. 
• Bake 15-18 minutes, until crispy and golden.

Sweet and Spicy Grilled Salmon

Ingredients

• 6 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• ¼ cup honey
• juice of 1 lime, about 1 ½ tablespoons
• pineapple juice 3 tablespoons
• ½ teaspoon fresh ground black pepper
• 1 teaspoons dry Sriracha seasoning
• old bay seasoning 2 tablespoons
• ½ tablespoon vegetable oil
• 4 salmon fillets, skin-on or off
• chopped fresh parsley for garnish
• lime wedges for serving

Instructions

• Mix all the wet ingredients and spices to prepare marinade.
• Marinate the salmon filets (cut into 5 ounce portions) in the marinade.
• Place in a bowl or zip lock bag and keep inside the refrigerator for 2-3 hours. 
• Dry the pieces with a paper towel and sprinkle old bay seasoning on each side of the filets.
• Place on top of a sheet of tinfoil and grill for about 15 minutes
• Bake for approximately 20 minutes or done to your preference.
• Garnish with parsley and lime and serve.

Tuna Poke Bowl

Ingredients

• 1/2 pound sushi grade tuna
• 1/4 cup sliced scallions
• 2 tablespoons reduced sodium soy sauce 
• 1 teaspoon sesame oil
• 1/2 teaspoon sriracha
• 2 tablespoons light mayonnaise
• 2 teaspoons sriracha sauce
• 1 cup cooked short grain brown rice 
• 1 cup cucumbers diced
• 1/2 medium Hass avocado, sliced
• 2 scallions, sliced for garnish
• 1 teaspoon black sesame seeds
• Reduced sodium soy 

Instructions

• In a small bowl combine the mayonnaise and sriracha, thin with a little water to drizzle.
• In a medium bowl, combine tuna cut into cubes, with scallions, soy sauce, sesame oil and sriracha. Gently toss to combine and set aside while you prepare the bowls.
• In 2 bowls, layer 1/2 the rice, 1/2 the tuna, avocado, cucumber and scallions.
• Drizzle with spicy mayo and sesame seeds and serve with extra soy sauce on the side, if desired.

The post Summer Seafood Recipes 0 (0) first appeared on Tone & Strengthen.

Fish is a low-fat, high-quality protein. Fish has good omega-3 fatty acids and vitamins such as D and B2 plus minerals such as calcium and phosphorus. Research studies have shown that eating seafood can decrease heart attack, stroke, obesity, and hypertension.

Fish is an essential source of nutrition, but it has deep cultural values too. Catching, preparing, and eating fish are considered a cultural practice in many regions of the world.

Nutritious Value of Seafood

Protein- Seafood is a low-calorie protein source. Seafood is a complete protein source. It contains a good supply of essential amino acids for muscle growth. According to research, a 3-ounce serving of most fish and shellfish provides about 30% of the average daily recommended amount of protein. The protein in seafood is easier to digest because seafood has less connective tissue than red meats and poultry.

Fat – Seafood is low in total fat and saturated fat. The kind of fat found in seafood is healthy for our bodies. It is the polyunsaturated fat, including omega-3 fatty acids, which have added health benefits.

Omega-3 fatty acids are essential fatty acids that are required for human development. These fatty acids cannot be produced by the human body and therefore are needed through food.

Fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients.

Vitamins and Minerals- Fish is a natural source of vitamins A, D, and B-complex. B-complex vitamins are essential for a healthy brain and nerves. Vitamin A & D are necessary for vision, strong bones, and healthy skin.

Fish is also a good source of minerals such as selenium, zinc, iodine, and iron. These minerals help to maintain healthy cells, gland functions, red blood cell production, and bone development.

Health Benefits linked to seafood

Reduced Risk of Heart Attacks – According to research, heart attack is one of the most common causes of premature death. Fish is a top heart-healthy food. Scientific research suggests it is because of the high omega-3 fatty acid content in fish. Eating at least one serving of fish per week has been found to have a reduced risk of heart attack.

Good for Babies Development- Omega-3 fatty acids are vital for brain and eye development. It is recommended that pregnant women should eat low-mercury fish, such as salmon, sardines, and trout, once per week or supplement with high quality omega-3 fatty acids.

Mental Health– Eating fish is not only good for babies’ brains. It can be very important for the adult brain and mental health. Research shows that people who consume fish weekly have a lower rate of mental decline. Another research study suggests that people who eat fish regularly have more gray matter- the part of the brain that regulates memory. The omega-3’s in fish may combat depression too since they promote higher energy and a stable mood.

Source of Vitamin D- Vitamin D is vital to bodies different functions. It acts as a steroid in our bodies. According to NIH, in U.S., people who live above Atlanta are deficient in it. Fish is an excellent source of vitamin D. A single 4-ounce serving of cooked fish like salmon can satisfy 100% of daily vitamin D requirements. An adequate amount of vitamin D is linked to quality sleep as well. So, if you are looking for improved sleep and more zzz’s eat fish.

Boosts Immune System- Fish high in omega-3 fatty acids can strengthen your immune system, thus protecting against autoimmune diseases like type 1 diabetes. It is also effective for respiratory disorders like asthma in young kids.

Bottom Line

Fish is high in omega-3 fatty acids and vital minerals and vitamins to protect us against heart attacks, stroke, and immune dysfunctions.

I saved the best for the last. My favorite perk of eating fish is that it is quick and easy to prepare, and is delicious. It’s perfect for busy nights and packs a whole lot of nutrition.

What? Did you say you don’t like the sea taste? With so many options of fish and seafood to choose from, you can always have options. Also, there are so many ways to prepare the fish to get rid of that fishy taste. Try some of our recipes. Give it a try yourself!

The post 5 Reasons Why You Should Add Seafood to Your Diet 0 (0) first appeared on Tone & Strengthen.