Earlier this year the new U.S. Dietary Guidelines recommended “Strategies to increase the variety of protein foods include incorporating seafood as the protein foods choice in meals twice per week in place of meat, poultry, or eggs.”
The science is clear on the why… but now comes the how.
The DGAs showed that Americans don’t come close to meeting the recommended weekly intake of seafood (Figure 1), likely due to inexperience or ignorance about how to cook it at home.
Here are two easy to make recipes to increase your intake of Seafood and enjoy a good meal.
Recipe One: Farro, Tuna, and Fennel Salad with Crumbled Feta
½ cup farro
1 ﬁve-ounce can tuna, drained
1 cup cooked chickpeas
½ large bulb fennel, cut in half, cored, and sliced very thin
2 generous handfuls baby arugula
2 tablespoons extra virgin olive oil
- Cook the farro according to package directions. Drain well if any cooking water remains. Transfer the farro to a large bowl.
- Add the tuna, ﬂaking it with a fork, chickpeas, fennel, arugula, olive oil, lemon juice, lemon zest, cumin, and salt. Toss well.
- Spoon into a shallow serving bowl or small platter and sprinkle the feta over the top.
Mediterranean Orzo with Tuna, Parsley, Lemon Zest and Olive Oil
Recipe and photos courtesy of the National Fisheries Institute.