Lets Eat! – October is National Seafood Month

In celebration of National Seafood Month, we are sharing some of the health benefits you can reap by adding seafood to your weekly meal plan. Great for health at any age seafood is low in saturated fats, high in protein, and packed full of important nutrients including omega-3 fatty acids, vitamin A, and B vitamins. These nutrients are essential in maintaining health.  

Seafood can give your brain a much-needed boost and improve long-term brain health. Omega-3s can help reduce your risk mental decline as you grow older and regulate memory and emotion. 

We want people to aim to consume at least 8 oz of fish or seafood per week and prioritize seafood rich in omega-3 fatty acids like salmon, tuna, or trout to catch all the benefits of seafood.   

Food City offers an expansive range of fish and shellfish we are highlighting a few dietitian tips and recipes.  

 

Scallops with Shortcuts Squash and Sage Butter

  • 8 jumbo scallops, patted dry
    • 1 pack Short Cuts roasters squash
  • 1 teaspoon sea salt
  • 1 teaspoon ground black pepper
  • 2 1/2 tbsp olive oil
  • 3 garlic cloves, minced
  • 1/3 cup dry white wine
  • ½ tablespoon butter
  • 2 tablespoons chopped fresh sage

 

Instructions

  1. Preheat oven to 375. Toss ShortCuts butternut squash with 1 tablespoon olive oil, ½ teaspoon salt and ½ teaspoon pepper.
  2. Meanwhile, heat a large skillet over high heat.
  3. Once pan is heated, add the olive oil and swirl to coat the pan.
  4. Pat dry scallops and season with sea salt and ground black pepper.
  5. One at a time, add the scallops to the hot pan. Take care not to overcrowd the scallops and place the scallops in the pan with at least 1-2 inches between them.
  6. Allow the scallops to cook for three minutes without touching them. After three minutes, the bottom should be browned nicely. Carefully, flip the scallops and cook for 2-3 minutes or until well-browned.
  7. Remove from heat and set aside.
  8. In the same pan, minced garlic and cook for 1 minute, stirring constantly.
  9. Once garlic is fragrant, add wine, butter and sage and deglaze the pan, scraping off any bits from the bottom of the pan.
  10. Drizzle glaze over the roasted squash and pan-seared scallops. Garnish with extra sage.

Grilled Salmon

  • 4 salmon fillets (1-1 ¼ lbs.), preferably
  • ¼ tsp salt
  • ¼ tsp garlic powder
  • ¼ tsp ground black pepper

 

  1. Preheat the grill to medium-high heat (375-400).
  2. Now Brush the salmon fillets with 1 teaspoon oil and sprinkle with salt and pepper. Set aside.
  3. Add the salmon fillets to the grill skin-side down and cook for 10-12 minutes or until flesh is no longer opaque and it flakes easily with a fork.