With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.
Seafood Nutrition Partnership (SNP) encourages eating two servings of seafood per week – as recommended by the Dietary Guidelines for Americans – to make a positive commitment to your and your family’s health during Lent and throughout the year.
This nearly eight-week period typically calls for a special diet. Specifically, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassential, 26 percent of consumers observe lent and of those, 41 percent said they eat fish on Fridays instead of meat.
“Research from the Journal of the American Medical Association shows eating seafood two to three times per week reduces the risk of death from any health-related cause,” said Linda Cornish, president of SNP. “As a lean protein, seafood is a quality source for omega-3 fatty acids, which are essential to human health and development.”
With so many seafood options available, including Alaska pollock, snapper, salmon and more, it can be easy to incorporate this nutritious lean protein into your diet.
During Lent, a number of places offer specials and promotions. Below is a list we've compiled to help you navigate stores and restaurants, while observing the holiday:
For more information about observing Lent and seafood consumption, click here.
What do salmon, walnuts, avocados, and extra virgin olive oil have in common?
They’re all sources of good fats, of course!
Fats play an essential role in human health from head (brain) to toe (joints), and every cell in between, according to Wendy Bazilian, DrPH, RD. Fats also help us feel full and ensure healthy communication between nerve impulses and the transfer of nutrients through the bloodstream. But not all fats are these “good fats.”
Embrace unsaturated fats found in foods such as walnuts, seeds, plant oils, avocados, and fatty fish such as salmon, tuna, trout, sardines, mackerel and herring. In particular, seafood is a good-fat food that supplies the best source of essential omega-3s DHA and EPA, which are polyunsaturated fatty acids that may help lower the risk of heart disease, depression, dementia, and arthritis. They are essential because your body can't make them.
Top 5 Reasons to Be on #TeamGoodFat
To combat body fat and live a longer, healthier life, you have to eat fat – the right kind of fat.
Seafood & Healthy Fats
The 2015-2020 Dietary Guidelines for Americans recommend that we shift from a diet high in saturated fats (like those found in meat) to a diet rich in heart-healthy unsaturated fats (like those found in seafood, walnuts and avocados). For seafood lovers, that’s no problem! To keep it simple, incorporate a variety of seafood into your meal plan – striving for at least 2-3 servings per week to help ensure that you are meeting your needs for heart-healthy omega-3 fatty acids. There are so many choices with seafood that you will never get bored – and you may find another favorite fish.
February is American Heart Month, a month dedicated to raising awareness about cardiovascular disease, which remains the leading global cause of death each year.
Seafood Nutrition Partnership aims to reduce the risks of heart disease by educating Americans about the health benefits of seafood and building awareness of seafood’s essential nutritional value. Specifically, eating seafood twice a week has been shown to reduce the risk of heart disease.
In fact, a Mediterranean diet that includes seafood at least twice a week reduces the risk of heart disease by as much as 30 percent, according to the New England Journal of Medicine.
Omega-3 fatty acids, found in seafood, help your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.
Additionally, the American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but your doctor might recommend a fish oil capsule. If you've had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of omega-3. Click here to learn which fish is the richest in omega-3s.
Take the Pledge to Eat #Seafood2xWk
Eating seafood regularly can save lives and significantly improve overall health. Consuming two servings each week, as recommended by leading health organizations including the American Heart Association, is an easy way to make a positive commitment to your health and the health of those around you. Click here to take the pledge.
Need somewhere to start? Try this salmon recipe delivers in taste, affordability, and omega-3s.
Cumin Scented Salmon with Black Bean Stew
Created By Chef Kelly Armetta, Hyatt Regency Boston
Cost Per Recipe: $12.16
Omega-3 Per Serving: 500-2000 mg
The big question leading up to Sunday’s big game is usually: “who are you rooting for?” But let’s talk about what’s really most important about this weekend’s festivities: the food.
Whether you’re hosting a party or were tasked with bringing a dish, we’ve rounded up a few of our favorite seafood bites. What better way to enjoy the game than with omega-3-filled deliciousness! Plus, you’ll be helping your fellow party goers with their #Seafood2xWk.
What are you making for the Super Bowl? Share your #SeafoodParty with us on social by tagging us or using #Seafood2xWk.
Seafood Nutrition Partnership Recommends Simple Lifestyle Changes For Improved Health And Lasting Results In 2018 And Beyond
New year, new you, same old resolutions. January often means drastic lifestyle changes, such as fad diets and intense exercise routines; but 80% of New Year’s resolutions fail by February.
Seafood Nutrition Partnership (SNP) is encouraging Americans to focus on long-term lifestyle changes, including adding more seafood into their diets, for improved health all year long.
“The Dietary Guidelines for Americans suggests eating two servings of seafood per week for optimal health,” said Linda Cornish, president of SNP. “At SNP, we provide shareable resources, easy recipes, and buying and cooking tips to inspire fellow Americans to incorporate more seafood into their diets to be healthier.”
Most people feel good about seafood - they’ll agree that it’s good for their health, it’s perfect for when they want something special, or they love how it tastes. In fact, U.S. News & World Report recently ranked both the Mediterranean and DASH diets as best overall diets - both with a focus on eating seafood as a lean, high-quality source of protein. Seafood offers many additional health benefits throughout the lifespan. It is beneficial in heart and mental health, improves how women feel during pregnancy, and aids in brain and eye development for children.
For instance, when Jason Henderson joined Captain D’s in Nashville, Tenn., as chef and vice president of Product Innovation, his cholesterol was extremely high and he was borderline hypertensive. His doctor wanted to put him on several medications, but he wouldn’t except that. Instead, he made changes to his eating and exercise routine, such as eating grilled seafood, trying new workouts like CrossFit, and taking omega-3 fish oil supplements.
“A day doesn’t go by that I don’t eat a piece of seafood,” Henderson said. “By trying different sauces and preparation methods with fish, I was able to expand the palates of my family and keep myself healthy for more than four years.”
A year after his start at Captain D’s and his healthy lifestyle changes, Henderson’s cholesterol significantly decreased and his blood pressure was nearly perfect.
Captain D’s Seafood Kitchen, with its 520 restaurants mostly in the Southeast, is known for battered, fried fish. But Jason Henderson, who joined as head chef and vice president of product innovation more than five years ago, is trying to update that reputation – just as he changed his own health.
As part of his new job at Captain D’s, he was to have annual physicals. That first year, at age 40, he found out his cholesterol was really high, he was borderline hypertensive, and his blood pressure out of control. The doctor wanted to put him on several medications and told him “40 year olds don’t change their habits.” At the time, he was looking for life insurance to protect his family and was “freaking out.”
Henderson decided he wanted to put his foot down, no medications, he was going to try to do it by lifestyle changes – he is a chef, after all, so he can make healthy food just as easily as unhealthy food. It wasn’t that simple, though. He had tried every fad diet and his weight yo-yoed up and down. At 5-foot, 10-inches, at one point he had ballooned to 230 pounds.
“I wore it like a vest – that stealth jacket of heart disease,” he said.
Have seafood questions? Ask the Seavant! A seavant is a learned person who is an expert in seafood and shellfish, including the health benefits, ease of preparation and deliciousness.
You asked and our seavant, Michael-Ann Rowe (aka The Fishionista), answered!
How long can cooked shrimp be out before going bad (on ice such as shrimp cocktail at parties)?
First, let's remember that it is important to handle seafood safely to reduce the risk of food borne illness. Cooked shrimp should be left out no more than 2 hours, and not for more than one hour if the outside temperature is above 90 degrees.
How long is cooked shrimp safe in the refrigerator?
Cooked shrimp that is wrapped or sealed tightly will last for a couple of days. Use it for a salad or seafood burger!
Can I freeze it without losing the fresh taste?
Yes, if it is in an air-tight wrap or freezer bag.
I'd like to thaw it on a future day as an ingredient to use in a shrimp dip. A friend mentioned freezing it in a baggie of water. Yes or no to that idea?
No for cooked shrimp. If the shrimp is cooked, the best method would be to dip the shrimp into an ice-bath and place each on a baking pan in your freezer, laying in a single layer. Once frozen, put them in a zipper bag removing as much air as possible.
What is the best way to thaw frozen, cooked shrimp I am going to use as an ingredient in a hot entree?
The best way to thaw frozen cooked shrimp is in the refrigerator. Alternatively, run under cool water until thawed for immediate use.
Is there a correct way to shell a lobster at the dinner table?
Lobster can be shelled at the table easily and this is something I teach in my Lobster 101 classes. Watch this video of me visiting a lobster tour boat in New Brunswick, Canada. Captain Ron Cormier shows us how easy it is to shell lobster!
Can seafood be part of a slow cooker meal?
Seafood is great in slow cooker meals! Be sure to add your seafood last to seafood stews and once all the broth and vegetables have cooked for 2-3 hours. Simply, sea-licous flavors! For recipe inspiration, check out this Pinterest board.
How do you prepare white fish?
White fish is so easy to prepare and a great introduction for anyone eating fish for the first time! White fish can be firm or delicate, so depending, you always want your white fish to be flaky vs. mushy (and it can go mushy in a matter of 30 seconds!).
What are the best types of fish to use for fried vs. baked dishes?
White fish are generally best for frying. Happy to report there are many choices: cod, halibut, hake, striped bass, trout, arctic char, smelts, sardines, skate, barramundi, dogfish, perch, and dover sole.
New Year, new seafood trends, new reasons to eat #Seafood2xWk. From breakfast and lunch to dinner and snacks, seafood is trending all around. Check out the top 8 emerging seafood trends for 2018:
2. Seafood and Brain Health: Nutritious food and brain health are closely connected. Omega-3 DHA, found in seafood, is abundant in your brain and helps neurons trigger and cells regenerate. Omega-3 as an ingredient is expected to proliferate in 2018, and food with brain health claims are expected to be a big trend.
3. Seafood and Weight Loss: Fish was recently named a zero point food on Weight Watchers, so there’s no better time than the present to stock up on seafood for breakfast, lunch, and dinner. As Oprah says, "Seafood is your friend."
4. Snacking on Seafood: Healthier snack food is in, and we know of a few seafood products that fit perfectly in the snack food category. While tuna pouches have been popular in the past, sardines are making a resurgence in the market. New products, such as salmon jerky, will also be popular for a protein-packed snack option.
5. Poke Bowls: The popular bowls, made with rice and chunks of raw, marinated tuna or other fish along with vegetables are famous in Hawaii and spreading in popularity across the country.
7. Seafood as a Superfood: Superfoods are always on trend, and seafood definitely falls into this category. What makes a food super? It’s packed with nutrients and health benefits, so seafood, like salmon, trout or oysters, is a natural fit with its abundance of omega-3s.
8. Dining out with Seafood: Seafood is expanding into consumer lifestyles as it’s making more and more appearances on menus - four out of five restaurants, to be exact. People know it’s good for them and it tastes great, so stay hooked on fish and shellfish in 2018.
It’s hard to believe that the holiday season is upon us. While this time of year is often busy and filled with social gatherings and parties, it’s important to stay on track and balanced so you can start 2018 on the right gill (or foot). Here are a few simple tips and tricks to incorporate into your lifestyle to stay on track over the next month.
As we mentioned above, this month at SNP, we’re partaking in a health and wellness challenge to stay on track during the holidays. While we always follow our Healthy Heart Pledge, this month we’re going above and beyond with healthy eating, extra movement, and taking the time to put ourselves first during a usually hectic time. We’ll be taking at least 10,000 steps each day tracked in FitBit along with weekly challenges, such as exercising five times per week or drinking 8 glasses of water daily. Please email us if you would like to join this challenge and we will add you to our FitBit group.
'Tis the season for gifts galore! On the hunt for something special and a little unique?
We've rounded up some of our favorite accessories for cooking, eating, and serving seafood. Whether for family, friends, or even colleagues, these gifts are sure to put a smile on your favorite seafood lovers' face and help them enjoy #Seafood2xWk.
Have a favorite seafood-related gift? Drop it in the comments section below!
The staff, Board of Directors, and chef ambassadors of the Seafood Nutrition Partnership invite the public to join us in sharing the health impacts they have achieved through the Healthy Heart Pledge. We invite you to share your story!
Seafood Nutrition Partnership is a 501(c)3 with a mission to inspire a healthier America through partnerships and outreach to raise awareness about the essential nutritional benefits of eating seafood.
© 2018 Seafood Nutrition Partnership. All Rights Reserved.