When it comes to your diet, the best time for a fresh start is right now. We can all stand to eat a little healthier, and one easy way to feel better about what you eat is to add seafood to your weekly meal plan. The Canada Food Guide recommends fatty fish especially as a great source of omega-3, a fatty acid that has many health benefits including regulating heart rate and alleviating heart disease. Two servings of fatty fish per week will provide all the omega-3 acid that the World Health Organization recommends.
Think cooking seafood from scratch is too complicated for your busy schedule? Think again! With these fast and simple recipes, you can work market fresh seafood into your weekly menu with ease.
Seafood for breakfast
Shrimp are a high-protein, low-fat way to add some rare vitamins and minerals to your diet. They provide high amounts of selenium for heart health, vitamin B12 for building red blood cells and supporting your nervous system, and the all-important omega-3 fatty acid.
Work shrimp into your breakfast with a Shrimp Scramble:
- Chop up half an onion, half a red pepper, and a clove of garlic (pro tip: on workdays, prep this the night before!)
- Fry in oil over medium-low heat until the onions are clear
- Toss in Pelican Wild Cold Water Shimp, sold pre-cooked in the market for ease and speed; swirl in pan until warm, and sprinkle with a little salt and pepper
- Remove shrimp and veggies to a side plate, then add 4 beaten eggs to the pan; scramble until set
- Stir in the shrimp and veggies, then sprinkle the mixture with a little Monterey Jack cheese (optional)
Serve it up with a slice of whole-wheat toast and you’ll have a breakfast of champions.
Seafood for lunch
Can anything top a freshly made sandwich for lunch? Skip the over-salted cold cuts in favour of crab salad between your bread for a delicious and healthier alternative. Shellfish like crab are loaded with zinc, an essential mineral for boosting your body's immune system.
Whip up a bagged lunch in seconds with our Crab Salad Sandwich Filling:
- Scoop about 4-5oz – about a third of a package – of our packaged Canadian Rock Crab Meat into a bowl
- Stir in about 1 Tablespoon mayonnaise, a squirt or two of lemon juice, and a sprinkle of salt and pepper
- Spread the mixture between two slices of your fave multigrain bread with a few leaves of green leafy lettuce and a slice of tomato
Leftover mix will keep in the fridge for up to three days – if you have any!
Seafood for Dinner
For dinner, remember that the Canada Food Guide recommends fresh fish, not canned, and to stick to fish that has not been breaded or deep-fried. The perfect solution? Salmon fillets, which cook up delicious in just a few minutes. Salmon is both a fatty fish that's rich in omega-3, and one of the best food sources of vitamin D, essential for strong bones, fighting depression, and weight loss. A single 4oz serving of salmon can contain 100% of your daily vitamin D needs.
Our own Pelican chef shows how to make the perfect Pan-Seared Atlantic Salmon Fillets fresh from our market in this quick (and mouth-watering!) video. Throw some button potatoes in the oven and toss a salad on the side, and dinner is served.
Seafood for snacks
Eating healthy doesn't have to mean starving yourself; snacking can actually help keep your calorie intake level and keep your energy even throughout the day. When it comes to snacks, a little protein staves off hunger pangs and is better for you than processed or sugary alternatives.
We like to snack on our own House-Made Cold Smoked Steelhead Trout, another fatty fish with a high omega-3 content. Here’s how to put together a quick Charcuterie Board for tea time:
- Place a few slices of smoked trout on the plate
- Add a dab or two of garlic cream cheese
- Have a few slices of multi-grain baguette at the ready
- Garnish with a small bowl of green or black olives
It only takes a few minutes to pull everything from the fridge and create a snack that's simple, quick, and delicious. Bon Appetit!