Seafood Is a Great Source of Protein!

February 28, 2025

Written by UConn Dietetics Masters Student Isabella Gulcaglayan

Seafood, which includes fish and shellfish, is considered a lean protein source, a main component of MyPlate1. For an average adult, eating 8 oz of seafood per week is recommended by the Dietary Guidelines for Americans. Seafood also provides beneficial fatty acids such as EPA and DHA.2 Regular consumption of these may lower the risk of cardiovascular diseases3.

Tips for fish selections that can include salmon, mackerel, sardines and tuna:3

  • Shop frozen and canned if fresh seafood is not readily available.
  • Swap chicken or beef for fish. Think outside the box for your meals!
  • Use different cooking methods for fish like grilling, air frying, or roasting.

Here is an example of a seafood recipe to include in your dinner rotation!

 Air Fryer Tuna Steak Tostadas with Jicama Slaw4

Ingredients:

  • 2 tablespoons fresh lime juice
  • 2 teaspoons olive oil
  • 1 teaspoon chili powder and 1 teaspoon chili powder, divided use
  • 1 teaspoon ground cumin
  • 4 tuna steaks (about 4 ounces each)
  • 8 6-inch corn tortillas
  • Cooking spray
  • 2 cups shredded red cabbage (about 1/2 small head)
  • 2 cups peeled and diced jicama (about 1 small)
  • 1 medium mango, diced
  • 1 tablespoon plus 1 teaspoon honey
  • 2 medium limes, cut into 4 wedges each
  • 1/4 cup coarsely chopped fresh cilantro (optional)

Directions:

  1. In a large glass dish, stir together the lime juice, oil, 1 teaspoon chili powder and cumin. Add the fish, turning to coat. Cover and refrigerate for 15 minutes to 1 hour, turning several times. Drain the fish, discarding the marinade.
  2. When the fish is done marinating, preheat the air fryer to 380˚F. Arrange the fish in a single layer in the air fryer basket. (Don’t overcrowd; work in batches as needed.) Cook for 3 to 4 minutes on each side, or until the desired doneness. Let the fish stand for 5 minutes. Cut into thin slices across the grain.
  3. Meanwhile, increase the heat to 400˚F. Lightly spray the tortillas with cooking spray. Working in batches, cook the tortillas for 3 minutes on each side, or until golden brown and crispy.
  4. To assemble the tostadas, put the following, in order, on each tortilla: 1/4 cup cabbage, 1/4 cup jicama, 1/8 of the mango, and 1/8 of the fish. Drizzle each with 1/2 teaspoon honey. Squeeze 1 lime wedge over each. Sprinkle each with 1/8 teaspoon of the remaining chili powder. Sprinkle with the cilantro. Serve immediately.

Sources:

  1. MyPlate: https://www.myplate.gov/eat-healthy/protein-foods
  2. Dietary Guidelines for Americans: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
  3. American Heart Association: https://www.heart.org/en/news/2018/05/25/eating-fish-twice-a-week-reduces-heart-stroke-risk
  4. American Heart Association Recipe: https://recipes.heart.org/en/recipes/air-fryer-tuna-tostadas-with-jicama-slaw

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

This institution is an equal opportunity provider.