Regular family meals are linked to the kinds of outcomes we all want for our children: higher grades and self-esteem, healthier eating habits and weight, and less risky behavior. As a proud partner of the Together Counts program, Seafood Nutrition Partnership (SNP) is among the organizations accepting the challenge and encouraging all Americans to pledge to share one more meal at home per week with our families.
Numerous studies underscore the long-term health, academic and societal benefits of consistently eating together as a family, yet, according to a 2013 Harris poll, only 30 percent of American families share dinner every night. With all the demands of a busy, modern life, family mealtime is often among the first to be cut from schedules.
Making and eating dinner at home is one way families can stay connected and share their daily experiences together as a family while enjoying a nutritious meal. When you cook your own meals, you know what you’re putting into your food, which is often healthier — and if you get your kids involved in cooking, they feel proud of helping and are more likely to eat wholesome foods.
Plus, fish and shellfish supply the nutrients essential for strong bones, brain development, and healthy immune and cardiovascular systems. As the new school year begins, it’s important to remember fish is a delicious source of lean protein that is perfect for busy students — and their parents. Eating seafood regularly can help increase energy, improve memory, and aid in sports performance.
SNP’s non-profit mission is to help Americans address preventable health issues through a balanced diet centered around seafood. We want families to know that seafood is tasty, healthy, fast and easy to prepare for dinner, with most dishes taking about 15 minutes to make. We offer several tips and ideas for cooking healthy, balanced meals at home.
SNP also offers several recipes that are perfect for busy families, including a series of 12 Eating Heart Healthy recipes designed to feed a family of four for less than $10, as well as four cooking videos for kids by kids. Try this parmesan crusted pollock – a seafood dish even kids will love.
From SNP Eating Heart Healthy Nutrition Program
Created by Chef Kelly Armetta, Hyatt Regency Boston
Cost Per Recipe: $8.19
Omega-3 Per Serving: 600 mg
– 1 lb. pollock fillets
– 1/2 cup vegetable broth
– To taste – salt & pepper (S&P)
– 1/2 cup parmesan cheese, grated
– 1/2 cup panko bread crumbs
– 1/2 tsp. parsley, dried
– 1/4 cup olive oil, divided
– 1 tsp. garlic, chopped
– 1 tsp. onions, white or yellow, chopped
– 1/2 lemon, juiced
– 1 Tbsp. capers, rinsed
– 4 Tbsp. butter, cubed
– 1 cup brown rice, cooked
- Season pollock with 2 tablespoons of broth and S&P.
- Mix together parmesan cheese, panko and parsley in a bowl.
- Coat fish with bread crumbs mixture from Step 2.
- Heat 1/2 the oil in a sauté pan over medium heat.
- Place fish in pan and cook on each side for 3 minutes.
- Remove fish and wipe pan. Add remaining oil.
- Add garlic and onions and lightly sauté.
- Add remaining broth and lemon juice along with capers.
- Cook until reduced by half and remove from heat.
- Add butter and swirl until melted and creamy.
- Served on fish along with cooked brown rice.
I’m Linda Cornish, president of Seafood Nutrition Partnership, the leading 501(c)3 non-profit organization in the U.S. building awareness of the health and nutritional benefits of seafood. It’s our mission to address the country’s public health crisis through education programs that inspire Americans to incorporate more seafood and omega-3s into their diets for improved health.