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

  1. Cook the farro according to package directions. Drain well if any cooking water remains. Transfer the farro to a large bowl.
  2. Add the tuna, flaking it with a fork, chickpeas, fennel, arugula, olive oil, lemon juice, lemon zest, cumin, and salt. Toss well.
  3. 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

Meditterranean_Orzo_and_TunaCanned tuna goes gourmet with this light and lemony recipe. Great for small plates and appetizers and perfectly portable for tomorrows lunch.
Makes 6-8 servings
Prep Time: 10 minutes
4 (5-oz) cans tuna packed in water, drained and flaked
2 cups orzo, cooked
1 clove garlic, minced
1 lemon, zested and juiced
3 Tbsp olive oil
1 tsp dried red pepper flakes
2 Tbsp parsley, finely chopped
Salt and freshly ground black pepper
1.In a 4-quart salad bowl, mix tuna, orzo, garlic, lemon zest and lemon juice. Let rest 5 minutes
2.Stir in remaining ingredients and season to taste with salt and freshly ground pepper. Serve immediately.
Chefs Tip: For a portable snack, place into small serving containers and refrigerate. Perfect for a post-workout meal or an afternoon pick-me-up. Can be stored up to 5 days.

Recipe and photos courtesy of the National Fisheries Institute.