How to Eat the Recommended 8 Ounces of Seafood Per Week

Fresh fish on a chopping board

Everyone wants to eat healthier and smarter, but sometimes it can be tough to know where to start. Luckily, the FDA has come up with an updated list of dietary guidelines that they recommend all Americans follow. One of the key recommendations in this list is to eat eight ounces of seafood a week. That’s because seafood has a lot of nutrients that are vital for your body. But if you’re one of the many Americans that doesn’t eat enough seafood, it can be hard to figure out how to get the recommended weekly minimum. Keep reading for our best tips.

Use Seafood in Place of Another Protein

Most people rely on meat as a protein source, but seafood is a great source of lean protein. In fact, when you compare chicken to fish, fish is the clear winner. It has healthier fats, a higher protein content and a greater sustainable value.

If you aren’t a fan of that fishy taste, don’t worry—you can still get your fill. Just choose a mild, delicate fish like Tilapia and you won’t notice a fishy flavor. To keep things simple, you can even use your favorite chicken marinade on fish. So next time you go to make your meal plan, swap out the chicken for a healthier, fishier choice.

Find a Fishmonger You Trust

Having a fishmonger that you trust can be really helpful on your mission to eat more fish, especially if you’re not very familiar with seafood. Good fishmongers will be able to explain the flavors and textures of the various types of seafood. They will have recommendations on the best way to cook each one. As you begin to buy more seafood, your fishmonger will learn your preferences and will be ready with tailored ideas of what he or she thinks you’ll like.

Look at Seafood Recipes for Inspiration

It’s hard to eat more seafood if you don’t know any tasty recipes. Reading recipe roundups and food blogs that focus on seafood is a great way to be inspired to cook more seafood. We’ve got a lot of great recipes and articles to get you started, but some of our all-time favorites are Pan-Seared Lemon Thyme Tilapia Loins and Rustic Lake Grown Tilapia Tacos.

Add Seafood to Your Favorite Dishes

One of the easiest ways to get the recommended eight ounces of seafood is by adding seafood to your favorite dishes. You can add pieces of tender, flaky fish to your salad, throw some sautéed shrimp into your spaghetti or add some scallops to your soup. The possibilities are endless!

Don’t be one of the majority of Americans that don’t eat enough seafood. With these tips, getting the FDA’s weekly recommended minimum of seafood won’t be a challenge, but it will be absolutely delicious.

Photo credits: George Dolkigh /, themorningglory /, AnastasiaKopa /