Moms, dads and guardians search for healthy, low-hassle meals to improve their family’s health. Staying on top of your children’s nutrition can seem challenging at times. Little ones require more vitamins and minerals in their diets to promote growth.
Seafood contains essential nutrients supporting individuals’ physical and mental health. Families can improve their well-being by cooking four easy seafood dinners. The meals have limited preparation times and require few ingredients.
1. Blackened Salmon
Blacken salmon is a quick and easy seafood dinner recipe for the whole family. Parents can increase the meal’s flavoring by purchasing salmon with the skin on. Individuals may also purchase wild-caught fish for a lower fat content.
Home cooks can brine their salmon pieces while making their blackening seasoning. The briningprocess takes about 15 minutes and creates a crispier exterior on seared salmon. Next, you may combine paprika, onion powder, oregano, allspice, garlic powder, cloves, cayenne, salt and pepper.
Individuals can apply the seasoning after removing salmon from the brine and patting it dry. Then, home cooks may place the fish on medium-high heat pans for two minutes on the skin side. You can cook the opposite side of the salmon for up to five minutes.
Parents can safely serve their seafood dish after it reaches 130 degrees Fahrenheit (F). The inside of the salmon should be tender and pink. You can create a balanced diet by serving blackened salmon with greens and grains.
2. Lemon Garlic Cheese Shrimp Pasta
Another simple and delicious seafood meal is lemon garlic cheese shrimp pasta. Individuals can easily make the dish dairy-free by replacing the butter with olive oil. Home cooks can prepare their meals by purchasing linguine pasta, butter, garlic, red pepper flakes, olive oil, lemons, Italian flavoring, parmesan cheese, parsley and large shrimp.
The entiremeal takes nearly 30 minutes to prepare and cook. First, you should cook your pasta in a medium to large pot. After draining your pasta, you may use the pot to sauté the garlic and red pepper in olive oil.
Next, you may add the seafood and cook it for a couple of minutes on each side. Home cooks can sprinkle Italian seasoning, salt and pepper over the shrimp after it cooks through. Finally, you may add the pasta back to the pot with butter, parmesan, parsley and lemon.
3. Seafood Tacos
Seafood tacos are another family favorite with minimal prep times. Themeal takes about 15 minutes to prepare and five minutes to cook. You can make prawn tacos by first gathering the ingredients.
Families of four may need eight corn taco shells, olive oil, garlic, ginger, spring onions, red chilis, 250 grams of king prawns, lime and coriander. You may place olive oil in a high-heat pan and add garlic, ginger, onions and chili. Individuals may stir the spice combination for about 20 seconds before adding the prawns.
Then, you can remove the seafood from the heat and add the lime zest and juice. After warming the taco shells, family members can assemble their tacos and top them with coriander and extra spring onions. Seafood tacos are easy to make and fun to create as a family.
Individuals can combine the mirin, sake, soy sauce and sugar to create a glaze. Then, they may place the salmon pieces in a 400-degree F oven for about six minutes. Home cooks can baste the salmon with the glaze and roast it for an additional six minutes.
You may pour the remaining glaze over the salmon after it finishes cooking. Parents can serve the fillets with rice, avocado and seaweed to create a well-balanced meal. The unique Asian-fusion meal is a great way to spice up dinner time.
Health Benefits of Consuming Seafood
Regularly eating seafood can significantly improve your family’s physical health. Fatty fish like salmon, trout, tuna and mackerel contain high omega-3 levels. The nutrientimproves individuals’ heart health and decreases their risk of heart disease.
Seafood also contains vitamin D, which helpschildren and teens develop strong bones. It also helps individuals increase their calcium and phosphorus absorption. Eating more seafood may lower your risk of osteoporosis and bone-related injuries.
Fish and shellfish also support consumers’ brain health. Seafood contains docosahexaenoic acid (DHA), whichimproves individuals’ memory and prevents cognitive degradation. Enhancing cognitive functions also supports your mental health.
Researchers discovered individuals who eatseafood are about 20% less likely to experience symptoms of depression. You can consume between two and three servings of fish a week to experience the mental health benefits. Individuals may also achieve a higher sleep quality each night by regularly eating seafood.
How Often Should You Eat Seafood?
Parents wonder how often they should feed their children seafood. Doctors recommend eating at least eight ounces of fish or shellfish a week. It is also safe to consume seafood up to three times a week.
Overconsuming seafood can lead to some low severity health conditions. Children should eat fish at least once weekly to achieve a well-balanced diet. Integrating the four seafood dishes into your diet can improve your family’s health and well-being.