February Meal Plan: Seafood Recipes for the DASH Food regimen


Pleased February, Seafoodies!

It’s American Coronary heart Month, which is a good alternative to give attention to wellness! Train and heart-healthy meal plans have lengthy been related to preserving the ticker in high form. Right this moment we’re speaking concerning the DASH weight loss plan and the way it delishly incorporates seafood into your weekly menus to assist the all-important coronary heart muscle but additionally lowers blood strain to scale back the danger of strokes. In honor of Coronary heart Month’s #TastyTuesday, we wished to commit our newest Meal Plan to DASH-friendly recipes to whip up in your personal kitchen.

However first, what’s the DASH weight loss plan? DASH stands for “Dietary Approaches to Cease Hypertension.” Very like the Mediterranean Food regimen, DASH emphasizes fruits, greens, complete grains, low-fat dairy and lean protein—corresponding to seafood! It limits sodium and saturated fats, in addition to added sugar. Along with serving to you decrease your blood strain, chances are you’ll even see your waistline shrink simply from consuming extra healthfully on the DASH weight loss plan.

And whenever you construct your meal round seafood, you’re already off to a unbelievable begin! Along with offering vital protein, seafood is a wealthy supply of omega-3s and accommodates different necessary micronutrients—particularly potassium, calcium and magnesium—that regulate heartbeat and handle blood strain. Including elements corresponding to avocado and leafy greens amps up the dietary worth much more. Mixed with a decrease sodium consumption, having fun with seafood usually can assist scale back hypertension, which is without doubt one of the causes the Dietary Guidelines for Americans suggest consuming two to a few servings of seafood each week.

This month, we’re specializing in meals that can assist preserve each your coronary heart and style buds completely happy! Centered round wholesome seafood like sardines, salmon, halibut, tuna and shellfish, these recipes are designed to thrill even essentially the most finicky palates. And in following the DASH weight loss plan sample, all are low in sodium and sugar, however they compensate with daring spice blends, vibrant citrus notes, fragrant depth and fascinating texture contrasts to tantalize your tongue.

The place to begin? For a hearty breakfast, we extremely suggest the Egg Stacks! These protein-packed energy towers are constructed with crisp crab-zucchini muffins, poached eggs, a creamy avocado chutney and recent cilantro. In case you’re in search of a nourishing noon meal, completely seared Peppered Tuna Kabobs with jalapeño corn salsa doesn’t disappoint! As soon as dinner comes round, we’re torn between a steaming sizzling bowl of Seafood-Corn Chowder and the luxurious, Horseradish-Pistachio Salmon. Selections, selections… however there’s no improper alternative right here! All of this month’s recipes weave in so many further layers of taste that you just’ll by no means miss the additional salt and sugar.

Sound good, Seafoodies? Nice, let’s DASH proper into the recipes!


Fisherman’s Eggs  

A superb supply of calcium, sardines make this oven-baked, no-potato “hash” a tasty and keto-friendly option to begin the day!

Breakfast Salad with Smoked Trout and Quinoa  

Salad for breakfast? You guess! Particularly when it’s powered by flaky trout, steamed quinoa, crisp cucumber and Little Gem lettuce and a calcium-rich dollop of Greek yogurt for good measure.

Egg Stacks

These panko-crisp lump crab muffins are lightened up with zucchini, egg whites and Greek yogurt. Topped with a tangy avocado chutney, they make for a nutrient-rich meal to maintain your coronary heart beating sturdy.


Salmon Avocado Toast with Asparagus and Pickled Onions

Smoked salmon, sourdough, asparagus and a fried egg add as much as a extremely craveable avocado toast that makes a super-satisfying brunch or lunch.

Peppered Tuna Kabobs

Hearth up the grill (or broiler!) for these low-sodium, potassium-rich tuna skewers with candy bell pepper, tropical mango and jalapeño-lime corn salsa.

Tex-Mex Tacos

Now, that is how DASH is finished! Baking mahi mahi with a tempting trio of Southwestern spices, swapping in low-sodium and lower-fat elements and topping all of it with heart-healthy avocado for further vitamins. Olé!


Mediterranean Baked Fish

This one’s a keeper: Lean white fish, basil-tomato sauce and an easy oven bake. Capers and olives lend a lovely briny be aware, however you possibly can omit them if you happen to’re preserving sodium to a minimal.

Seafood-Corn Chowder

This high-fiber chowder is chock-full of heart-healthy vitamins, with a seafood trio of halibut, scallops and clams infused with cumin, recent cilantro and an array of fragrant greens.

20-Minute Pan-Seared Fish with Pomegranate Salsa

Benefit from recent, pre-seeded pomegranate arils whereas they’re nonetheless in shops this month. They’re simply the fitting accompaniment to this spice-rubbed white fish, made much more DASH-friendly whenever you add a aspect of potassium-rich darkish leafy greens.

Horseradish-Pistachio Salmon

There’s lots to chew on right here: splendid salmon topped with a shallot-nut crust with a touch of lemon and dill. You may double up on the horseradish for a bit extra chunk!