From a young age, we are all made aware of the important role vitamins play in a healthy diet. Vitamins are essential nutrients required to nourish cells and regulate hundreds of bodily functions, including metabolism, immunity, cell turnover and digestion, and are invaluable in keeping us strong and free from disease. Ensuring an adequate intake of vitamins is therefore crucial to overall health, yet many of us remain unaware of which foods we should be eating more of to help us reach our required quotas.
One food category brimming with vitamins that’s probably not on your immediate radar is seafood. Certain fish are rich in vitamins A and D, which are key to growth and development in children, while white fish in particular is a good source of B vitamins. Seafood also provides our bodies with a number of essential minerals, including potassium, zinc, selenium and iodine.
To ensure your body is getting all the vitamins it needs to perform at its peak, consider incorporating more seafood-centric meals into your weekly meal plan. To help get you started, we’ve compiled some of our favorite seafood recipes for you to try.
Mussels are packed with immune system supporting vitamin C, as well as iron and vitamin B12. Vitamin B12 promotes DNA synthesis, helps the nervous system function smoothly and is key to protecting brain health and preserving memory.
Recipe Spotlight: Mussels Provencal
This flavorful recipe proves that simple ingredients make the best dishes. Perfect to dish up on a cold day, the recipe features earthy ingredients like garlic, fennel and tomatoes in addition to mussels. Serve with a baguette for added French bistro ambiance.
Try the recipe: Mussels Provencal from Good Housekeeping.
We already know how rich in protein Tilapia is, but did you know that Tilapia is also an excellent source of bone-building vitamin D? Tilapia fillets are also bursting with B vitamins, namely vitamin B12, making this white fish is a nutrient powerhouse.
Recipe Spotlight: Easy Skillet Tilapia Veracruz
This five-ingredient, one pot dish is as unique as it is delicious, containing green olives, olive oil, salsa, lime juice and cilantro. Salty, fresh flavors expertly complement mild Tilapia fillets.
Try the recipe: Easy Skillet Tilapia Veracruz from A Mind-full Mom.
Recipe Spotlight: Baked Parmesan Tilapia
You can’t go wrong with parmesan baked anything. In addition to bread crumbs, garlic salt and oregano, this recipe calls for plenty of cheese, which is perfect for kids who might be averse to eating seafood.
Try the recipe: Parmesan Breaded Backed Tilapia from The Taste of Home.
Recipe Spotlight: Roasted Red Pepper and Feta Stuffed Tilapia
For a creative meal, blend parmesan cheese, basil, pine nuts and garlic to make your own pesto, then distribute your concoction over Tilapia fillets and top with red peppers and feta cheese. Your stuffed Tilapia fillets are then fried to perfection, ready to be served up at a dinner party or work potluck.
Try the recipe: Pesto Red Pepper and Feta Stuffed Tilapia from Regal Springs.
Like Tilapia, shrimp is loaded with bone-building vitamin D, vitamin B12 and other B vitamins. Shrimp also contains vitamin E, which is essential to helping the body fight viruses and invading bacteria.
Recipe Spotlight: Cilantro Lime Shrimp with Mango Avocado Salsa
Cilantro lime shrimp is pitch-perfect for those who like their protein complemented with a little sweetness. Plus, as shrimp are as delicious cold as they are warm, leftovers make for a perfect office lunch.
Try the recipe: Cilantro Lime Shrimp with Mango Avocado Salsa from Dinner at the Zoo.
Yet another superb source of B12, crab meat is also packed with vitamin A, which is beneficial for eye health.
Recipe Spotlight: Crab and Artichoke Dip
Decadence is king in any crab and artichoke dip, and this recipe follows suit. Cheese lovers will appreciate the plethora of cheeses present in the recipe, from cream cheese to fontina and pepper jack.
Try the recipe: Crab and Artichoke Dip from Damn Delicious.
In addition to being plush with vitamins, most seafood varieties are chock-full of lean protein and are typically limited in calories, saturated fat and carbs. Seafood truly checks all of the right boxes when it comes to the building blocks of health. Reap the benefits of a vitamin-rich diet by incorporating more fish into your weekly meals!
Check out more recipes and tips in this seafood challenge to further boost your vitamin intake.
Eager to try these recipes at home? Consult our store locator to find your nearest Tilapia retailer.