The clock struck midnight. The ball dropped. You sang “Auld Lang Syne.” Had a few sips of Champagne, then went to bed. Woke up the next morning (perhaps afternoon…) and realized it was Jan. 1, the new year. Time to follow through on those New Year’s resolutions.
January often means promises of drastic lifestyle changes, fad diets, and intense exercise routines. Studies show, however, that 80% of New Year’s resolutions fail by February. That’s pretty far into the year considering there’s a Quitter's Day. It falls on the second Friday in January to commemorate when many people fail at keeping their resolutions.
One achievable and worthwhile resolution you should consider is from the United States government: The USDA recommends incorporating seafood at least two times a week into your diet. Eating seafood twice a week — just two 3.5-ounce servings — can reduce the risk of death from health-related causes by 17%, resulting in a happier, healthier, and smarter you.
To help you begin your journey, the Seafood Nutrition Partnership (SNP) has some tips. SNP is a non-profit encouraging Americans to focus on long-term lifestyle changes, including adding more seafood to their plates, for improved health overall. The organization’s “Fall in Love with Seafood” campaign was viewed more than 60 million times nationwide in 2024.
Check out these 10 tips from SNP to start the new year fresh with fish.
1. Put those gifts to good use
Did you get a new kitchen gadget for the holidays? Whether it’s an air fryer, grill pan, or cast-iron skillet, seafood is great to cook in all of them.
2. Have a fresh mindset
The best seafood doesn’t have to be “fresh.” Canned and frozen seafood offer delicious options, too.
Canned salmon, tuna, or sardines make for a tasty, easy, and healthy meal with minimal food prep. You can cook frozen or thawed fillets in only 15 to 20 minutes. From frozen-at-sea fillets to baked fish sticks, grilled salmon to shrimp scampi, frozen seafood offers weeknight convenience and variety.
3. Think beyond the fillet
The fillet may be one of the easiest cuts of fish to cook. But, it’s a new year, so try new variations. Try salmon burgers, shrimp stir fry, fish tacos, or clams with pasta. Eat the foods you already enjoy but in different forms.
Going back to tinned fish, canned tuna or salmon, they all taste great over pasta, a green salad, or a grain bowl. Tired of the same old cold cuts in your sandwiches? Swap out deli meats for tuna fish, and give yourself something to look forward to at lunch. Another easy way to get your seafood twice a week is to cook extra of your favorite fish and use the leftovers for another meal.
4. Be sustainable
The U.S. is a global leader in sustainability standards. Look for certifier logos from the Marine Stewardship Council, find a reputable retailer, and ask questions at the fish counter. Wild-caught fish and seafood are the way to go.
READ MORE: What Is the Marine Stewarship Council?
5. Support your local community
Get takeout from your favorite restaurant and enjoy a seafood meal at home with your loved ones.
6. Take a trip to flavortown
Fresh herbs like basil, oregano, thyme, and tarragon add a hearty flavor to fish. And research shows they, like leafy greens, are packed with vitamins A, C, and K, and have anti-inflammatory capabilities.
7. Try a new variety of fish or shellfish
With more than 500 species commonly available, finding one that suits your tastes is easy. Ever heard of a lingcod? Maybe it’s time to introduce yourself to it.
READ MORE: What the Heck is Longcod?
To keep your fish dishes lean and flavorful, try cooking methods like grilling, broiling, air frying, or roasting, and use herbs and spices to boost the flavor.
8. Perfect pairings
Seafood pairs perfectly with fruits and vegetables. Try this citrus and fish pairing or this marriage of seafood and avocado.
READ MORE: Catch of the Day: Best Fresh Fish & Seasonal Vegetable Pairings
9. Go beyond fish and shellfish
If you’re a vegan or vegetarian, you, too, can enjoy the health benefits of seafood. Try a sea vegetable like seaweed or algae. Mix it in soups, stews, and salads for a salty, umami flavor, stir it into salad dressings, or eat dried seaweed as a snack.
10. Start your day with seafood
Fish dishes aren't just for lunch and dinner. Check out some simple ideas to add fish and shellfish to breakfast in a delicious way to start your day with seafood.
AUTHOR
Seafood Nutrition Partnership (SNP) is the leading 501(c)(3) non-profit organization building awareness of the health and nutritional benefits of seafood in the United States. SNP is addressing 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, as per leading health organizations.