Seafood – It’s a Catch!

December 23, 2022

Seafood frenzy

With the new year right around the corner, do you know what time it is? Mark your calendars because December 31st is Harmons’ Seafood Frenzy! There’s no better way to celebrate the start of a new year than with a delicious array of fresh seafood, rich in omega-3 fatty acids and other nutrients. From a dietitian’s perspective, seafood is one of the most underrated foods out there! 

what makes seafood so great?

  • Omega-3 fatty acids – Fish is low in saturated fat but high in omega-3’s – the best of both worlds. These fatty acids help with heart and brain health, fight inflammation, and lower blood pressure. Omega-3 fatty acids are “essential,” meaning our bodies don’t produce them and must rely on the food in our diet. Salmon, mackerel, sardines, and tuna are especially rich sources. 
  • Iron – Iron helps our red blood cells carry oxygen from our lungs to the rest of our bodies. It is necessary for growth, development, and energy. Tuna, haddock, mackerel, and sardines are a couple good examples of fish high in iron. 
  • Protein – Protein is one of the 3 macronutrients and plays many roles, especially helping us build and maintain strong muscles. It is the building block for our cells and tissues, necessary for every stage of life. Cod, tuna, salmon, mahi mahi, and others are great protein sources. 
  • Vitamin D & B2 (riboflavin) – Vitamin D is great for bone health because it helps regulate calcium and phosphorus, which fish are also rich in. It also plays a role in immune health. Vitamin B2, also known as riboflavin, helps our energy levels, immune system, and overall health. Mackerel, salmon, herring, and trout are a few examples. 
  • Calcium & phosphorus – As mentioned above, these minerals are absolutely necessary for the growth and maintenance of our bones. You’ll find calcium and phosphorus in fish like cod, trout, sardines, and shrimp. 

how often should we eat seafood?

The American Heart Association recommends eating two servings of fish every week, especially oily fish which is high in omega-3 fatty acids. One serving size is roughly 3 oz cooked or ¾ c. flaked fish. Eating seafood twice a week is beneficial to cardiovascular health 1) because of all the nutrients found in fish and 2) it is also meant to replace other protein sources high in saturated fat that could be harmful to cardiovascular health. 

fresh fish friday

Something fun you’ll find at Harmons is Fresh Fish Friday. Every Friday we highlight and demo a different fish on sale. This is a great, affordable way to expand your familiarity with seafood, and it happens every week! 

We truly believe, if you are one who claims to not like seafood, it’s probably because you haven’t had it prepared right. Click here for some seafood recipes that might just win you over.  

We hope to see you at Harmons this Friday, and at Seafood Frenzy on December 31st!  

If you want more ideas for recipes or how to incorporate more seafood in your diet, contact your Harmons’ dietitian at 

This blog was written by Dietetic Intern Emily Tew.