Are You Eating Enough Seafood?

Written by UConn Dietetics Masters student Samantha Conroy

Seafood (fish and shellfish) is a nutrient dense source of protein, omega-3 fatty acids, rich in vitamins A; B12; D; iron; zinc; magnesium; phosphorus; and potassium and is relatively low in calories.1 Evidence has shown that eating fish and other seafood improves brain, eye, and heart health. However, fewer than one in five Americans meet the recommendation.2

The USDA MyPlate recommends eating two servings (about 8 oz total) of fish per week as part of a healthy diet.1 While most Americans meet or exceed the Dietary Guidelines for protein intake in general, most people could make changes in their choices of protein dense foods. Seafood is an excellent way to meet protein guidelines without excessive calories or saturated fats.1

Some ways you can increase your fish consumption and try something new:

  1. Shop canned, frozen, sales, and specials for affordable, convenient, and reliable seafood options.
  2. Shellfish counts too! Oysters, mussels, clams, and calamari. Try linguini with clams, clam chowder, mussels marinara (a tomato sauce dish), or seafood bisque (a soup!).
  3. Fish is not just for dinner. Try adding some crab to your scrambled eggs or having a tuna salad or sandwich for lunch. Canned salmon added in chunks to a lunch salad is yummy!
  4. Change up your favorite recipes by swapping meat for fish. Try adding it to pasta, tacos, or pizza!

Try this Salmon Burger recipe!


·       1 1/4 pounds canned salmon

·       3 tablespoons chopped fresh herbs (cilantro, parsley, dill, chives, or a mix)

·       2 tablespoons nonfat, plain Greek yogurt

·       1 tablespoon fresh lemon juice

·       3/4 teaspoon salt

·       1/2 teaspoon ground ginger

·       1/4 teaspoon black pepper

·       1/2 tablespoon olive oil


For the Sauce:

·       3/4 cup nonfat, plain Greek yogurt

·       1 tablespoon white vinegar

·       1/4 cup chopped fresh herbs (cilantro, parsley, dill, chives, or a mix)

·       1/4 teaspoon garlic powder

·       1/4 teaspoon salt


1.     Transfer the salmon to a large mixing bowl. Add the herbs, Greek yogurt, lemon juice, salt, ginger, and black pepper. With a fork, mix to combine.

2.     Divide the mixture into 4 equal portions. With your hands, form each portion into a patty that is about 1 inch thick. Place the patties on a parchment-lined baking sheet or large plate. Refrigerate for at least 15 minutes or cover with plastic and refrigerate for up to 1 day.

3.     While the burgers chill, prepare the sauce: In a medium bowl, whisk together the Greek yogurt, vinegar, herbs, garlic powder, and salt.

4.     Heat a nonstick skillet over medium-high heat. Add 1/2 tablespoon oil. Once the oil is hot and shimmering, gently place the salmon patties onto it. Cook on the first side until crisp and golden brown, 4 to 5 minutes. Gently flip burgers and cook on the second side until crisp and the burgers register 145°F on an instant read thermometer, about 4 minutes more.

5.     Serve the burgers on buns or inside lettuce cups, topped with sauce and sliced tomato if desired.



1.      U.S. Department of Agriculture

2.      Liu C, Ralston NVC. Seafood and health: What you need to know? Adv Food Nutr Res.  Epub 2021 May 6. PMID: 34311902.


This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

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