(Family Features) With a new school year beginning, it’s important for parents to be prepared and help their children start forming good habits. For example, most children function better on a routine. They wake up every day at a certain time, they practice the same sports and eat nutritious, fresh foods that fuel their bodies.

One healthy option for kids is seafood. When kids eat at least two servings of seafood each week, as recommended by the American Academy of Pediatrics, they can receive big benefits. Fish and shellfish supply nutrients such as vitamins B and D, choline and essential omega-3 fatty acids, which are all needed for strong bones, brain development, healthy immune systems and cardiovascular systems.

In fact, research published in “Acta Paediatrica” shows an association between kids who eat fish at least once a week and better grades.

With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner can be ready in minutes. However, since some kids can be picky eaters, consider these tips from Joe Urban, director of food and nutrition services for Greenville County Schools, to add seafood to your family’s table.

• Start creating meals featuring seafood early in their lives, as children who are exposed to seafood at an early age may develop a fondness for the cuisine.
• Introduce them to mild varieties such as cod, pollock and haddock, then have them try other species as they become accustomed to the taste.
• Seafood can be substituted in nearly any dish that normally calls for chicken, beef, pork or other proteins. Serving seafood in familiar dishes like tacos, enchiladas, soups, salads, burgers and baked dishes can be a beneficial way for kids to eat more seafood.
• Canned seafoods like tuna and salmon make for quick, budget-friendly options when time is short, plus they can be mixed in with a variety of recipes.

For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

Hearty Salmon Skewers over Brown Rice

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

• 1          pound salmon, cut into 1/2-inch cubes
• kosher salt, to taste
• freshly ground pepper, to taste
• paprika, to taste
• 8          skewers
• 1/4       cup cherry tomatoes, halved
• 1          cup pineapple, cubed
• 1/2       cup canola oil
• 1          lemon
• 2          cups cooked brown rice

1. Coat salmon with kosher salt, freshly ground pepper and paprika, to taste. Slide piece of salmon onto skewer, followed by tomato and then pineapple. Repeat three times on each skewer, or until skewer is full.
2. In large skillet over medium-high heat, heat 1/2 cup canola oil 1 minute.
3. Place skewers in pan and turn every 2 minutes per side. Squeeze lemon on skewers while cooking.
4. To serve, place 1/2 cup rice on each plate and two skewers on top. Squeeze hint of lemon over each serving, if desired.

Source: Seafood Nutrition Partnership

(Family Features) When it comes to cooking up creative meals for the family, finding inspiration for new flavors while maintaining nutrition is typically a primary goal.

One solution is incorporating more seafood into weekly meal planning, which offers nutritional benefits like protein, vitamins and minerals such as vitamin D, iron and selenium. In celebration of National Seafood Month, consider these tips from Bumble Bee to add more seafood to your family’s diet:

• Change the Protein. Try substituting seafood for the meat or poultry in meals like shrimp tacos, salmon burgers or tuna nachos.
• Boost Nutrients. If you enjoy classic tuna salad, consider swapping mayo with mashed avocado or Greek yogurt, and try flavorful options like this Chipotle Tuna and Avocado Salad Sandwich.
• Make it a Bowl. Personalize mealtime with creative bowls, like Quinoa Bowls with Tuna, using a whole-grain base layered with seafood, veggies and toppings like guacamole or teriyaki sauce.

Find more recipes to add seafood to the table at BumbleBee.com.

Chipotle Tuna and Avocado Salad Sandwich

Prep time: 15 minutes
Servings: 2

• 1          can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water, drained and broken into chunks
• 1/2       avocado, cut into 1/2-inch cubes
• 1/2       cup halved grape tomatoes
• 1/2       cup sweet corn, cooked or thawed from frozen
• 1          tablespoon roughly chopped parsley
• 1 1/2    teaspoons lemon juice
• 1          teaspoon red or white wine vinegar
• 1          teaspoon honey
• 1/2       teaspoon chopped garlic
• 1/4       teaspoon chipotle chili powder
• 1/4       teaspoon kosher salt
• 4          slices whole-grain bread

1. In medium bowl, gently toss tuna and avocado until combined.
2. Add tomatoes, corn and parsley, tossing gently to combine.
3. In small bowl, whisk lemon juice, vinegar, honey, garlic, chili powder and salt. Drizzle over tuna mixture and toss to coat.
4. Divide tuna evenly among bread slices to make two sandwiches.

Quinoa Bowl with Tuna

Recipe courtesy of Cookie Named Desire on behalf of Bumble Bee
Prep time: 45 minutes
Servings: 2

Thai Peanut Dressing:

• 1          cup creamy peanut butter
• 1          teaspoon ginger paste
• 1/4       teaspoon fish sauce
• 1/2       teaspoon cayenne pepper
• 2          tablespoons apple cider vinegar
• 2          teaspoons soy sauce
• 1 1/2    tablespoons granulated sugar
• 1/4       cup water, divided, plus additional (optional)

Quinoa Bowls:

• 2          cups water
• 1          cup quinoa
• 1          can (14 ounces) chickpeas
• 1-2       tablespoons olive oil
• 1/2       teaspoon garlic powder
• salt, to taste
• pepper, to taste
• 1          medium zucchini
• 1          carrot
• 1/2       cup red cabbage
• 1          can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water
• 1-2       tablespoons onion, diced
• 1          tablespoon lime juice
• cilantro

1. To make Thai Peanut Dressing: In mixing bowl, combine peanut butter, ginger paste, fish sauce, cayenne pepper, apple cider vinegar, soy sauce and sugar.
2. Add 1 tablespoon water and whisk well. Continue adding water 1 tablespoon at a time until sauce is consistency of heavy cream.
3. Note: You may not use full 1/4 cup water and could use more depending on preference of thickness.
4. To make Quinoa Bowls: Heat oven to 400° F.
5. In medium pot, heat water and quinoa. When it boils, turn heat to low and cover. Cook until water is absorbed and remove from heat.
6. Drain and dry chickpeas. In bowl, combine chickpeas with olive oil, garlic powder and salt and pepper, to taste.
7. Spread chickpeas on baking sheet; bake 20 minutes, or until golden brown. Remove from oven and cool.
8. Spiralize zucchini at medium thickness. Using potato peeler, slice carrot in thin strips. Chop red cabbage. Drain and chunk tuna.
9. In two bowls, split cooked quinoa evenly. Top with carrots, zucchini, cabbage, roasted chickpeas onions and tuna.
10. Season with lime juice, cilantro and Thai Peanut Dressing.

Source: Bumble Bee

(Family Features) From the trees to the breeze, picnics are a fun way your family can soak up the sunshine while enjoying a delicious and nutritious meal together.

“Picnics should be a prescription for health,” said registered dietitian nutritionist and TV host Annessa Chumbley. “They accomplish three amazing things needed for healthy living: nourishing the body, focusing on relationships and soaking up the benefits of being surrounded by nature.”

Consider stepping up your picnic game with a refreshing option like seafood. Eating seafood two times per week, as recommended by the Dietary Guidelines for Americans, can provide unique health benefits as a lean protein and source of omega-3s, healthy fats that are beneficial for your heart and your brain. To make it easier to create picture-perfect picnics, try these tips from Chumbley.

• Pack bottles of cold or even frozen water in the picnic basket to help keep everything chilled and fresh so it’s ready to devour.
• Plan to eat fresh and healthy foods like this Crab Salad for an easy-to-make option.
• Create a dip nearly everyone can enjoy. Seafood can be added to almost any dip, and can be enjoyed with fresh, crunchy vegetables.
• Jars can be a lifesaver when packing a picnic. Tape utensils to the sides of the jars for easy access to your favorite foods.
• Don’t bring your phones, tablets or any other device that can distract you from family time. This is a time to relax and socialize with one another.
• Try taping a thermometer inside your bag or cooler so you know the food is at safe, cool temperatures.
• Place a small cutting board and knife in your pack, which can come in handy for chopping up fruits and vegetables when it’s time to chow down.

For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

Crab Salad

Recipe courtesy of the Seafood Nutrition Partnership Eating Heart Healthy Program
Serves: 4

Dressing:

• 1/2       cup plain non-fat yogurt
• 1          lemon, juiced
• 2          tablespoons green onions
• 2          tablespoons olive oil
• salt, to taste
• pepper, to taste

• 1          ounce walnuts (about 14 halves)
• cayenne pepper, to taste  
• 1          bag (8 ounces) spinach
• 1          can (6 ounces) crab meat or fresh lump crab
• 1/2       cup lentils, cooked
• 1          grapefruit, cut into sections

1. Heat oven to 300° F.
2. To make dressing: Mix yogurt, lemon juice, green onions and olive oil. Add salt and pepper, to taste.
3. Toss walnuts with cayenne pepper, to taste, and bake 4-5 minutes. Make sure walnuts do not burn. Remove walnuts from oven and let cool.
4. Toss spinach with dressing. Toss with crab meat. Sprinkle lentils on top and add walnuts. Place grapefruit pieces around edge.

Source: Seafood Nutrition Partnership

(Family Features) Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table.

However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. In fact, one-third of people surveyed reported they increased their fish consumption at home last year, according to Datassential.

Research published in the “Journal of the American Medical Association” showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.

As only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week, National Seafood Month is a great time to incorporate more seafood into you and your family’s meals. Check out these tips from the Seafood Nutrition Partnership:

• Make a game plan or meal plan for the week to figure out when you can incorporate seafood into your meals.
• Stock up on canned and frozen seafood at the grocery store and keep an eye out for sales or coupons.
• Make easy swaps, like using white fish or shrimp in tacos instead of beef or a salmon patty instead of a burger patty.
• Try doubling recipes so you only have to cook it once but can reap the benefits of eating seafood twice in one week.
• Use kitchen gadgets like slow cookers and pressure cookers to prepare seafood-based meals in a pinch.

For recipes, ideas and inspiration for eating seafood at least two times per week, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

One Pan Fish Dish

Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• 1/8       cup canola oil
• 1/4       cup cherry tomatoes, halved
• 1          medium onion, quartered
• 2          cups broccoli florets
• 1          lemon, half sliced and half juiced, divided
• kosher salt, to taste
• freshly ground pepper, to taste
• 1          pound white fish (such as snapper, grouper, flounder or barramundi)
• 4          tablespoons olive oil
• fresh rosemary sprigs (optional)

1. In pan over medium heat, heat canola oil about 1 minute.
2. Add tomatoes, onions and broccoli to pan; cook 5 minutes, uncovered.
3. Drizzle lemon juice over vegetables and season with salt and pepper, to taste.
4. Place fish on top of vegetables in center of pan and place two lemon slices on top of fish.
5. Sprinkle with salt and pepper, to taste.
6. Cover pan and cook on medium heat 10-12 minutes depending on thickness of fish.
7. Drizzle olive oil over fish and top with rosemary, if desired, before serving.

Source: Seafood Nutrition Partnership

(Family Features) Sheet pan and one-pot dinners can be perfect in a pinch, so it’s no wonder they’ve become a go-to for busy families. Cleanup is typically a breeze with just one pan, and it’s a quick way to get vegetables and protein all in one step. Combine your key ingredients with rich spices, herbs and sauces to create a flavorful meal in no time.

Visit McCormick.com or find McCormick on Facebook and Pinterest for more recipes to make your weeknight meals easier.

Orange Chili Sheet Pan Salmon

Salmon gets a sweet and spicy kick with this crowd-pleasing dish. Chili seasoning mix brings the heat while orange extract, brown sugar and red bell pepper create balance with tang and citrus flavors. Even sweeter: This recipe is made in one pan for an easy, weeknight-friendly meal.

Sheet Pan Shrimp Scampi

Garlic, butter and white wine create a winning flavor combination, which is freshened up with lemon juice, broccoli and cherry tomatoes in this sheet pan version of an Italian classic.

Sheet Pan Tuna Melt

Being short on time doesn’t mean you have to skimp on flavor. These tuna melts can be on the table in less than 15 minutes. Swap out mayonnaise for tartar sauce in the tuna salad as a better-for-you option with an extra kick.

Parmesan Herb Shrimp

In one pan, saute shrimp with Parmesan cheese, white wine and herbs, and serve over a bed of fluffy rice. This surprisingly simple, gourmet-tasting dish can be whipped up by nearly any home chef.

Basil Shrimp and Pasta Alfredo

Whisk up a creamy Alfredo sauce with fresh shrimp, bright green peas and crisp basil in just a few minutes. Simply toss with pasta in the same pan and you’re done.

Sheet Pan Lemon Butter Dill Tilapia

This white fish dish gets its flavor from a citrusy, lemon butter dill sauce that adds extra zest. Serve alongside asparagus, shallots and green beans for added veggie goodness.

Source: McCormick

(Family Features) If you’re observing Lent, Friday fish dinners could be in your future, but that’s no reason to feel limited by what you can cook. Seafood pairs well with all sorts of flavors – from chili seasoning to lime extract – and bakes quickly on a sheet pan with minimal cleanup.

Follow these simple tips from Dr. Wendy Bazilian, McCormick Health Advisor and Registered Dietitian, to get your family asking for good-for-you proteins like salmon and shrimp all year long:

• While lemon is a great complement to seafood, think about pairing with other citrus flavors like orange and lime. Try marinating shrimp in a mixture of lite coconut milk, lime extract, ginger and red pepper.
• Add colorful vegetables like zoodles or asparagus to your sheet pan to boost both seafood and vegetable servings. You don’t need a spiralizer to make zoodles because many grocery stores offer pre-made zoodles in the produce section.
• Keep shrimp in your freezer to pull out for stir fries, pastas or this Coconut Lime Shrimp with Zoodles recipe.

Explore more recipes to enjoy during Lent, spring and beyond at McCormick.com, or look for McCormick Spice on Facebook and Pinterest.

Coconut Lime Shrimp with Zoodles

Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

• 1/4 cup Thai Kitchen Coconut Milk (regular or lite)
• 1 teaspoon McCormick Ground Ginger
• 1/2 teaspoon McCormick Garlic Powder
• 1/4 teaspoon McCormick Crushed Red Pepper
• 1/4 teaspoon McCormick Pure Lime Extract
• 1 pound large shrimp, peeled and deveined
• 1 small zucchini, cut into thin noodles with spiralizer
• 1 medium yellow squash, cut into thin noodles with spiralizer
• 1 medium carrot, cut into thin noodles with spiralizer
• 2 tablespoons oil
• 1/2 teaspoon salt
• 1/4 teaspoon McCormick Ground Black Pepper

1. Heat oven to 375° F.
2. In large, re-sealable plastic bag, mix together coconut milk, ginger, garlic powder, crushed red pepper and lime extract. Add shrimp; turn to coat well.
3. Refrigerate 15-30 minutes. Remove shrimp from marinade. Discard any remaining marinade. In center of large, shallow, foil-lined baking pan, arrange shrimp in single layer.
4. In large bowl, toss vegetable noodles and oil. Sprinkle with salt and pepper; toss to coat well. Spread noodles around shrimp in pan.
5. Bake 10-15 minutes, or until shrimp turn pink and are cooked through and noodles are tender. Serve shrimp over vegetable noodles.

Test kitchen tip: For faster prep, use 4 cups store-bought spiralized vegetable noodles instead of spiralizing them yourself.

Orange Chili Sheet Pan Salmon

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 8

• Nonstick cooking spray
• 2 tablespoons olive oil
• 2 teaspoons McCormick Pure Orange Extract
• 2 pounds salmon fillets, skin removed
• 1 pound asparagus, ends trimmed
• 1 medium red bell pepper, cut into strips
• 1 package McCormick Original Chili Seasoning Mix
• 2 tablespoons packed brown sugar

1. Heat oven to 375° F. Spray foil-lined, 13-by-9-inch baking sheet with nonstick cooking spray.
2. In small bowl, mix together oil and orange extract. Place salmon and vegetables on separate sides of baking sheet. Brush vegetables with 1 teaspoon extract mixture. Brush both sides of salmon with remaining mixture.
3. In small bowl, mix together seasoning mix and brown sugar. Sprinkle 2 tablespoons seasoning mixture over vegetables. Sprinkle both sides of salmon evenly with remaining seasoning mixture.
4. Bake 20 minutes, or until fish flakes easily with a fork and vegetables are tender.

Source: McCormick

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Ingredients

• 1/4 cup finely chopped red pepper
• 1/4 cup finely chopped green onion
• 1/4 cup mayonnaise
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon seasoned salt
• Cayenne (red) pepper to taste
• 1 beaten egg
• 1 pouch (7.1 ounces) Chicken of the Sea Skinless & Boneless Pink Salmon
• 1 cup dry breadcrumbs, divided
• 3 tablespoons butter

Preparation

1. In small mixing bowl, combine chopped red pepper, green onion, mayonnaise, lemon juice, seasoned salt and cayenne pepper.
2. Adjust seasonings to personal preference. Stir in egg, salmon and 4 tablespoons breadcrumbs. Form mixture into 6 to 8 balls.
3. Roll salmon balls in remaining breadcrumbs; flatten into cakes about 1/2 inch thick. Fry salmon cakes in melted butter over medium heat for 3 to 4 minutes per side.

Source: Chicken of the Sea® International