Seafood is a marvelous addition to any diet. Its versatile flavors and myriad health benefits have made it a staple in heritage dishes and diets around the world.

Seafood contains several essential nutrients that are important for to help keep people healthy throughout one’s lifespan. Omega-3 fatty acids, found primarily in seafood, reduce blood cholesterol levels, reduce the body’s inflammation responses, and promote the health of many body systems such as the nervous and cardiovascular systems. Many fish are also good sources of protein, iron, vitamin D, vitamin B12 and selenium.

However, according to the Dietary Guidelines for Americans, nearly all Americans eat too little seafood. However, there are so many ways to incorporate it – fresh, canned, grilled and more – into your meals twice a week, like in these dishes:

Mediterranean Heritage Diet

Grilled Shrimp and Vegetable Skewers with Cheesy Whole Grain Orzo: This is a great seafood dish to use as an introduction to seafood for kids because shrimp is one of the most kid-friendly seafood options available. When kids are invested in the meal preparation, they are often more likely to taste (and enjoy) the meal. Let older children help you prepare the skewers while younger children can add ingredients to the orzo.

Crispy Walnut Cod with Walnut Tzatziki: This is a quick and easy dish that gives classic fried fish a Mediterranean makeover with a crunchy walnut coating – not to mention a delicious way to enjoy good fats like omega-3s (walnuts have 2.5 grams of omega-3 ALA per one ounce serving).

Salmon Meatballs with Cucumber Yogurt: This recipe could not be easier, and it is made even more accessible by its use of canned salmon. Not only is canned salmon affordable, but this dish is delicious, especially paired with a cool, yogurt-dill sauce.

African Heritage Diet

Quick Shrimp Gumbo: This gumbo can easily be tweaked based on preference. A classic southern gumbo usually starts with a roux, made by slowly browning flour and oil. This version uses several shortcuts to reduce the cooking time and make preparation a snap. To up the protein, feel free to add something like chicken sausage.

Suya-Spiced Salmon: Suya typically refers to the skewers of grilled meats sold by street vendors across West Africa. It also refers to the peanut-based spice blend used to season the meats. You can enjoy these same flavors at home by making your own suya spice blend and using it to season salmon (or any other type of fish) to your liking.

Grilled Snapper and Mangoes with Lime-Cilantro Vinaigrette: A Caribbean-inspired dish, red snapper is grilled and topped with sweet mango and a tangy citrus sauce. This dish is especially delicious when served with green beans and red peppers.

Latin American Heritage Diet

Salsa Macha Shrimp Tacos: Salsa Macha is a traditional Veracruz condiment made with peanuts and chili peppers. While it is fantastic on Veracruz-inspired shrimp tacos, there is hardly a dish that cannot be improved with a sprinkle of salsa macha.

Moqueca de Peixe (Brazilian Fish Stew): Hearty and comforting, this seafood stew comes from Bahia in northern Brazil. The dish, pronounced “moo-KAY-ka duh PAY-shuh,” can be served as-is or over rice and goes perfectly with a watercress salad.

Fish Tacos with Cumin Cabbage and Salsa: This simple fish taco recipe is inspired by the Mexican fish tacos served throughout southern California. The cumin cabbage and the salsa can both be made ahead of time and refrigerated in covered containers, and the fish can marinate the day before cooking as well so that when it’s dinner time, you just need to cook the fish and assemble the tacos.

Learn more about Latin American Heritage diets during our webinar Sept. 17.

Asian Heritage Diet

Chinese Cashew Shrimp Stir Fry: Cashew shrimp stir fry is a Cantonese dish, so this is the type of meal that you might expect to find in parts of Southeastern China, near Hong Kong. Stir frying, where foods are quickly cooked over high heat in a large wok, or rounded skillet, is a popular cooking method throughout China.

Coconut Fish Curry This is a perfect summer seafood dish, with mangoes and snap peas both at their prime during the season. Enjoy the delicious combination of flavors from the rich coconut milk, assortment of spices and sweet mango contrast.

Garlic Spiced Salmon with Kachumber: Kachumber is a refreshing tomato, onion and cucumber salad served in Indian cuisine. In this dish, we serve a garlic-and-spice salmon atop the kachumber to complement the richness of the fish and incorporate a serving of vegetables.

Eating two servings of seafood each week doesn’t have to be difficult! It’s a staple food item in any heritage diet and makes for flavorful and nutritious meals. Plus, if you find a seafood dish that you love, getting in the recommended amount can be as easy as meal-prepping extra of that one dish for the week. For even more inspiration, check out our recipe database.