Dietitian Pick Seafood

Packed with plenty of protein, vitamins, minerals and healthy fats, seafood—whether it’s fresh, frozen or canned—is the real MVP of nutritious noshing. Learn our best tips for adding it to your diet in this guide!

Dietitian Pick,Seafood,Tips & Guides

Eating Seafood Can Be Good For Your Health!

Seafood provides healthy fats such as omega-3 and omega-6 fatty acids, protein, iron, iodine, calcium and vitamin D. These nutrients help support brain development in children along with heart and bone health in people of all ages.

How Much Should I Eat?

Dietary guidelines recommend eating seafood two to three times per week. Seafood isn’t an adults-only food. Children of all ages need the beneficial nutrients found in seafood, especially as their brains are growing and developing. Get started with these guidelines:

Children age 1–3: 1 oz.
Children age 4–7: 2 oz.
Children age 8–10: 3 oz.
Children Age 11 and up: 4 oz.
Adults: Aim for 8–10 ounces weekly.

Mix It Up!

They say variety is the spice of life, and that applies to seafood as well. It is important to get a variety of fish — and we can choose between healthy options that are fresh, frozen and canned! Schnucks has a great selection of fresh seafood, but frozen and canned fish can be just as nutritious and sometimes more affordable.

Dietitian Pick Seafood Recipes

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Weeknight Shrimp Tacos with Mango Salsa

These delicious and nutritious shrimp tacos are a perfect balance of flavors and textures. This recipe offers a light and satisfying meal that is perfect for a quick weeknight dinner or a casual gathering with friends. Enjoy the vibrant and refreshing flavors of these healthy shrimp tacos for a satisfying and guilt-free dining experience.

20 mins

4 Serving(s)

Lemon-Garlic Shrimp with Zoodles

This Lemon-Garlic Shrimp with Zoodles recipe makes for a zesty, light and flavorful dish. It features zucchini noodles, perfect for a quick and refreshing weeknight dinner.

30 mins

4 Serving(s)

Sheet Pan Tilapia

This Sheet-Pan Tilapia recipe is incredibly simple yet so tasty and satisfying. The tilapia and veggies cook together on one pan, along with tangy lemon and some key aromatic spices, to create the perfect quick and easy dinner.

25 mins

4 Serving(s)

Greek Shrimp Skewers

These Greek Shrimp Skewers feature succulent shrimp and fresh zucchini marinated and grilled to perfection, served with a zesty, tangy yogurt sauce. They’re a great party appetizer or main dish!

40 mins

4 Serving(s)

Harvest Tuna Salad

Harvest Tuna Salad is a vibrant and affordable main dish that combines canned tuna with a medley of vegetables, fruits and nuts, all tossed in a tangy dressing.

1 hr 5 mins

4 Serving(s)

Honey-Ginger Salmon Bowl

This Honey-Ginger Salmon Bowl is an easy, delicious meal that features succulent salmon, brown rice, fresh salsa and a sweet and spicy honey-ginger glaze.

15 mins

4 Serving(s)

Mediterranean Salmon Salad

This Mediterranean Salmon Salad is light and refreshing, combining nutritious salmon, crisp greens, crunchy cucumbers, juicy tomatoes and tangy feta cheese, all drizzled in a citrusy dressing.

15 mins

4 Serving(s)

Sheet Pan Tilapia and Asparagus

This sheet pan meal is packed with fresh, herby flavor. With just a few ingredients, like tilapia, asparagus, lemon, butter and spices, you’ll have a nutritious and wholesome meal.

15 mins

4 Serving(s)

Spicy Shrimp Street Tacos

These Spicy Shrimp Street Tacos are an excellent weeknight dinner. They come together quickly and combine succulent shrimp with chipotle seasoning and fresh mango salsa for a nutritious, flavorful meal.

40 mins

8 Serving(s)

Baked Fish and Chips

Your classic fish and chips get a refresh with this recipe! With the use of frozen cod fillets, it’s both more affordable and easier to prepare. Serve these fillets alongside crispy zucchini chips for added nutrients.

1 hr 30 mins

4 Serving(s)

Choose canned fish packed in water instead of oil and options that are lower in saturated fat and sodium. Or, just look for the Dietitian Pick icon—we’ve done all the work for you!

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