Brain boosting benefits of seafood

Emerging research supports the beneficial role omega-3s play in building and maintaining a healthy brain.

Sixty percent of the brain’s building material is fat and the diet-brain health connection is growing in importance!

One of the best sources of omega-3s is seafood and two servings are recommended per week.

Here are some resources and recipes to make sure you’re “reeling” in the brain boosting benefits of seafood:

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  • Be aware of which species offer the best sources of healthy fats with this link - best fish, and other marine sources of omega-3s.
  • Seek out simple recipes and if you are hesitant about preparing fresh seafood, canned or pouch products can provide a convenient, healthful alternative.
  • Many pregnant women may have been told to avoid seafood and are missing out on the benefits omega-3s provide to their unborn baby’s brain health. Know the facts about the latest seafood consumption recommendations: and make sure prenatal vitamins have at least 200 mg of DHA, and EPA.
  • If you don’t like seafood omega-3 supplements are an option. An intake of 250 - 500 mg of EPA and DHA per day are recommended for generally healthy people, with increased doses being supportive for various health conditions.

March is National Nutrition Month and Lent is in full swing… a perfect time to experiment with some new seafood recipes to increase overall wellbeing and brain health!

Sriracha Tuna Ramen Noodle Salad - Up your ramen game in just five minutes with this Sriracha Tuna Ramen Noodle Salad.

Makes 6 servings


  • 2 pouches (2.6 oz. each) StarKist Tuna Creations® BOLD Sriracha
  • 1 package (3 oz.) Ramen noodle soup, flavoring packet discarded
  • ½ avocado, pitted and diced
  • ½ cup shelled edamame
  • 8 oz. coleslaw mix
  • ¼ cup rice wine vinegar
  • ¼ teaspoon sesame oil
  • 1 teaspoon low sodium soy sauce
  • 1/3 cup vegetable oil
  • 1 Tablespoon diced cilantro


  1. In a medium bowl, crush the ramen noodles into small pieces.
  2. Combine with avocado, edamame, coleslaw mix, vinegar, sesame oil, soy sauce, and vegetable oil. Mix well.
  3. Top with tuna and cilantro and enjoy.

Tuna, Basil and Olive Oil Flatbread - An elegant but stress-free lunch!

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Makes 1 serving


  • 1 (2.6 oz.) Pouch - Albacore White Tuna in Water
  • 1 Flatout pizza shell, rosemary and olive oil
  • 6 – 8 fresh basil leaves
  • 1⁄4 - 1⁄2 red bell pepper, diced
  • 2 Tablespoons shredded mozzarella cheese, part skim
  • 1 teaspoon minced garlic
  • 1 teaspoon extra virgin olive oil
  • 1 - 2 teaspoons balsamic vinegar


  1. Preheat oven to 350°F.
  2. Place Flatout shell on cookie sheet and bake in oven until crisp.
  3. Cover shell with chopped basil, red pepper, tuna and garlic.
  4. Spread cheese evenly over pizza and drizzle with olive oil and balsamic vinegar.
  5. Place back in oven and bake until cheese melts.

Recipe source:

Orange Teriyaki Salmon – 20 minutes to a quick and healthy meal!

Makes 2 servings


  • 2 salmon filets, skin on
  • 1 Tablespoon oil
  • ¼ cup low sodium soy sauce
  • ⅛ cup water
  • 2-3 Tablespoons light brown sugar
  • 1 Tablespoon rice wine vinegar
  • 3 Tablespoons orange juice
  • 1 teaspoon cornstarch
  • 1 Tablespoon water
  • green onions for garnish, if desired
  • sesame seeds for garnish, if desired


  1. Heat oil in a large skillet. Add salmon filets and cook 3-4 minutes on each side until desired doneness. (Don't forget to remove skin before serving)
  2. Meanwhile add soy sauce, water, brown sugar, vinegar and orange juice to a medium saucepan and bring to a simmer.
  3. Add cornstarch and water to a small bowl and whisk to combine.
  4. Slowly whisk in the cornstarch mixture to the sauce and simmer until thickened, 2-3 minutes.
  5. Serve immediately with the orange teriyaki sauce drizzled on top as well as green onions and sesame seeds for garnish, if desired.

Recipe source:

Courtesy: Shari Steinbach, MS RDN, Nutrition & Culinary Consultant

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