Changing your eating habits is ain’t easy. Even with the best of intentions, kicking unhealthy food to the curb for a healthy eating routine can be a challenge. 

Fish is a great source of lean protein. It is also rich in nutrients and omega-3 fatty acids that play a key role in heart, immune system, and brain health. Well, according to published research, we are trying to eat healthier, and consuming more seafood is part of the plan. The 2021 Food & Health Survey from the International Food Information Council (IFIC) reported that one-quarter of U.S. consumers are eating more fish/shellfish than they did a year ago.


As we age, our bodies can become more susceptible to chronic diseases, so eating a healthy diet filled with essential nutrients would be the smartest thing to help ward off certain illnesses. If you’re looking for an easy yet impactful way to be proactive in your health journey, try introducing seafood into your diet. By simply eating eight ounces or two servings of seafood a week, you may experience lots of health benefits that can contribute positively to your overall well-being. 

Make a concerted effort to incorporate more seafood into your meals. Want to know how? Check out these tips from the Seafood Nutrition Partnership: 

  • Make a game plan or meal plan for the week to figure out when you can incorporate seafood into your meals. 
  • Stock up on canned and frozen seafood at the grocery store and keep an eye out for sales or coupons. 
  • Make easy swaps, like using white fish or shrimp in tacos instead of beef or a salmon patty instead of a burger patty. 
  • Try doubling recipes so you only have to cook it once but can reap the benefits of eating seafood twice in one week. 
  • Use kitchen gadgets like slow cookers and pressure cookers to prepare seafood-based meals in a pinch. 

Here is a quick and very simple seafood recipe you are sure to enjoy: 

One Pan Fish Dish 

Prep time: 10 minutes 

Cook time: 20 minutes 

Servings: 4 

1/8 cup canola oil 

¼ cup cherry tomatoes, halved 

1 medium onion, quartered 

2 cups broccoli florets 

½ tsp garlic powder 

½ tsp onion powder 

1 lemon, half sliced, and half juiced, divided; kosher salt, to taste; freshly ground pepper, to taste 

1-pound white fish (such as snapper, grouper, flounder) 

4 tablespoons olive oil 

fresh rosemary sprigs (optional) 

In pan over medium heat, heat canola oil about 1 minute. 

Add tomatoes, garlic and onion powder, onions and broccoli to pan; cook 5 minutes, uncovered. 

Drizzle lemon juice over vegetables and season with salt and pepper, to taste. 

Place fish on top of vegetables in center of pan and place two lemon slices on top of fish. 

Sprinkle with salt and pepper, to taste. 

Cover pan and cook on medium heat 10-12 minutes depending on thickness of fish. 

Drizzle olive oil over fish and top with rosemary, if desired, before serving.