Fishing for a fast meal? Seafood is quick and delicious

By Katie Wilhelmi RD, LD

When it comes to preparing an easy meal in minutes, seafood is probably not the first thing that comes to mind, especially for those of us who live in the Midwest.

But seafood tops the list for a meal you can get on the table in minutes. That’s because most seafood takes minimal prep time and ingredients and depending on its size, can easily cook in 15 minutes.

Seafood is also a delicious and easy way to improve and maintain your health, especially your heart health. The American Heart Association recommends consuming fish two times per week with servings of 3.5 ounces or about cup of flaked fish. Fatty fish tend to be higher in omega-3 fatty acids which have several health benefits that may reduce your risk of cardiovascular disease, reduce inflammation and assist with brain function. These fish include:

  • Salmon
  • Albacore tuna



Lake trout


Not quite sure how to cook seafood? Here are basic guidelines for cooking seafood to perfection.

10-Minute Rule. Whether you bake, broil or grill, cook seafood 10 minutes for every inch of its thickness.

Opaque and Flakes. Reliable tests to determine when seafood is cooked and ready to eat are that the seafood will turn opaque and will “flake” when a knife or fork is gently inserted and slightly twisted into the thickest part of the fish.

When in doubt the thermometer should read 145 F.

Fish offer a good source of protein while having a low amount of saturated fat. Enjoy your fish in a variety of delicious, healthy ways:

  • Marinate and grill in aluminum foil
  • Use in tacos instead of beef or chicken

Use in sandwiches and salads for a lean protein

Pan-fry in a small amount of olive oil with favorite herbs and seasonings

Use in a stir-fry with your favorite vegetables

Incorporate into a light pasta dish

Use in your favorite soup and stew recipes

Katie Wilhelmi is a registered dietitian at the New Ulm Hy-Vee.

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