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Fish & Shellfish

Photo credits (left to right): Photo credits (top to bottom): Flickr: jules:stonesoup;

Foods Included

Salmon, Tuna, Sardines, Mackerel, Shrimp, Crab


Fish and shellfish are a great source of protein and nutrients. Tuna and salmon are available canned. This is an inexpensive way to enjoy fish and get the nutrition benefits. Most seafood can be found frozen and is sometimes less expensive than fresh, but just as healthy.

Buy It

  • Buying frozen fish and shellfish is often better than the "fresh fish" section at a grocery store, which is often just thawed, pre-frozen seafood.
  • Choose canned tuna and salmon for inexpensive fish that has a lot of nutritional benefit. Choose fish that is packed in water, not oil.

Store It

  • Keep fresh fish in the refrigerator. Use within a day or two. Otherwise, you can put it in the freezer to use at a later time.
  • Leftover seafood should be stored in the fridge in an airtight container as soon as possible. It tends to spoil quickly, especially shrimp.

Cook It

  • Fish can be grilled, broiled, baked, poached, steamed, and pan-fried.
  • To quickly cook fish, cut fish fillets into equal sizes. Season the fish with herbs and spices, if desired. Pan-fry the fish in a skillet with some oil or butter, flipping only once. Cook them for a couple minutes on each side until lightly browned.

Why It's Great

  • Sardines have a lot of calcium to keep your bones strong.
  • Seafood is low in fat to keep your heart healthy and high in protein. Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body.

Try It

Mouth-Watering Oven-Fried Fish
Fish fillets, Lemon juice, Buttermilk, Hot sauce, Garlic, White pepper, Salt, Onion powder, Cornflakes, Vegetable oil, Lemon
Catfish Stew
Water, Salt, White potatoes, Tomatoes, Onion, Garlic, Cabbage, Catfish, Soulful Seasoning
30 mins
Simple Fish Tacos
White fish, Olive oil, Lemon juice, Taco seasoning, Corn tortillas, Red cabbage, Green cabbage, Tomatoes, Sour cream, Taco sauce, Lime
25 mins
Pork and Shrimp Spring Rolls
Shrimp, Pork loin, Rice noodles, Lettuce, Cucumber, Fresh mint, Cilantro, Rice paper wrappers, Vegetable oil, Garlic, Hoisin sauce, Peanut butter, Water, Rice vinegar, Cornstarch
45 mins
Shrimp and Grits
Grits, Vegetable broth, Water, Cheddar cheese, Scallions, Shrimp, Vegetable oil, Onion, Bell pepper, Celery, Garlic, Green chili peppers, Tomato
35 mins
Grilled Fish with Mango and Coconut Salad
Coconut milk, Garlic, Salt, Black pepper, Mahi-mahi, Salad greens, Coconut flakes, Mango
20 mins