Notes on Nutrition: Fall in love with seafood and its health benefits

Did you know that almost 90 percent of Americans do not meet the recommended intake for seafood? With seafood’s myriad health benefits, I encourage you to “Go Fish!” and add seafood to your shopping cart. It’s not as scary to cook at home as you may think!

Not sure you’re ready to add seafood to your weekly meal routine? Let me reel you in by answering the most common concerns I hear about seafood.

What are the health benefits of eating fish?

As a source of lean protein, seafood helps you feel full longer and aids in muscle repair and rebuilding. Vitamin D, naturally found in salmon, is an important component of bone health. Iron, found in seafood, is a mineral our bodies need for growth and development. Last but certainly not least, omega-3 fatty acids are an essential fat needed in our diet. Omega-3s help support our heart, brain and joint health. I recommend enjoying wild Alaska seafood salmon or cod which are higher in omega-3 fatty acids EPA and DHA and lower in mercury. Plus, sustainable seafood is fundamentally important to Alaska. Each season, Alaska only harvests as much fish as the environment can handle, which allows the marine ecosystem and seafood species to continue to replenish year after year.

How much should I eat each week?

Let’s start with the basics: A serving size of seafood is about 4 ounces or the size of the palm of your hand, and it’s recommended we aim for two servings of seafood per week. From fish tacos to salmon burgers and air-fried fish fillets, the possibilities for family friendly seafood meal ideas to hit your two servings per week are endless.

How do I cook seafood safely?

If you’re uncomfortable cooking seafood at home, I recommend the following tips and tricks: First, grab your meat thermometer — fish only needs to reach an internal temperature of 145 degrees.

A favorite way to prepare fish is in the air fryer. Simply spray the basket and add a salmon fillet or two topped with the seasoning of your choice. Then cook at 400 degrees for 12 to 14 minutes or until the fillet has reached 145 degrees.

If you don’t have an air fryer, it’s easy to prepare fish on the stovetop — even from frozen. Heat a heavy non-stick skillet over medium-high heat. Then brush your frozen fish fillet with high-heat cooking oil, such as avocado oil, on both sides and cook for several minutes uncovered until browned. Then flip and add your favorite seasoning, cover the skillet and continue to cook for 6 to 8 minutes or until the fillet has reached 145 degrees. That’s dinner in 15 minutes or less.

Are you convinced yet? If so, fall in love with seafood with this recipe for Hot Honey Alaska Cod with 7-Grain Salad. You’ll not only pack the benefits of seafood into your diet but also the added health benefits of fiber to keep everyone satisfied at the dinner table.

If you’ve set a goal to consume two servings of seafood a week — join the Hy-Vee Healthy You Seafood Challenge for a chance to win amazing prizes at www.hy-vee.com/healthnew/dietitians or reaching out to a Hy-Vee dietitian.

Julie Gallagher is a dietitian at Hy-Vee.