Valentine’s Day

Love is in the air. Love for your significant other, love for family and love of food. What better way to show your family how much you love them than by preparing a beautiful home-cooked meal this Valentine’s Day!


I love to cook. To me, cooking is a soothing escape from an otherwise crazy life. So, selfishly, cooking for Valentine’s Day is not only showing my family I love them, but is also showing me it’s okay to do something for myself as well. Sure, we could go to a restaurant and let someone else do the work, but there is something wonderful about taking the time to plan a somewhat elegant, yet family friendly meal. Choosing something to please everyone’s picky palette. Setting a table with beautiful dishes that rarely see the light of day, replacing the usual paper plates, that allow for quick and easy clean-up on busy week night evenings.


So often, meals are thrown together without thought, whatever is quickest and gets everyone on their way to the next big event, or hours of homework. We don’t necessarily put love into every meal we make, so the opportunity to make something special should be enjoyed.


In my house, we love seafood. We may not always agree on a specific variety, but shrimp is a family favorite. My children love pasta, so my natural choice this Valentine’s Day was Shrimp Scampi with Fettuccini Alfredo. A bit of freshness is added with a garden salad topped with Italian dressing. And no Valentine’s Day meal is complete without a bottle of wine, and my favorite is always a sweet red.


2017Valentines-Scampi (2 of 1)

Fettuccini Alfredo

8 ounces uncooked fettuccini

½ cup butter

½ cup heavy cream

2 cloves garlic

¾ grated Parmesan cheese

Dash of pepper

Chopped fresh parsley


Cook fettuccini as directed on package. Heat butter and heavy cream in pot over medium heat, stirring frequently, until butter is melted and mixture starts to bubble. Reduce heat to low, simmer 6 minutes, stirring frequently, until slightly thickened. Remove from heat. Stir in cheese and pepper.


Shrimp Scampi

1-½ pounds uncooked medium-large peeled, deveined shimp

2 tbsp olive oil

1 tbsp chopped fresh parsley

2 tbsp lemon juice

¼ tsp salt

2 medium green onions, thinly sliced (2 tbsp)

2 cloves garlic, finely chopped

grated parmesan cheese, if desired


Remove tails from shrimp. Heat oil in 10-inch skillet over medium heat. Cook shrimp and remaining ingredients, except cheese, in oil for 2 to 3 minutes, stirring frequently, until shrimp are pink and firm. Remove from heat. Sprinkle with cheese.

Seafood and Pregnancy

Much has been said and printed of late regarding the new U.S. Dietary Guidelines and the recommendation from the FDA to consume more seafood. There has also been a great deal of negative press coming from various NGO groups who seem to have an endless supply of time and money to provide misdirection and false information to the public. At Morey’s, we believe in actual science and have been diligent in our efforts to provide the truth to our customers. As active members of the National Fisheries Institute, (NFI), we have access to a constant flow of the latest and best science and information from the industry and from governmental organizations. With our 80th anniversary just around the corner, we also have a great deal of experience and amassed knowledge of the industry. Consumers are being victimized by scare tactics that are pushing them to believe the many untruths being extolled upon them by several so called environmental and watchdog groups. We encourage our followers and consumers to know and believe in the science; know and believe in the U.S. Dietary Guidelines, the FDA recommendations, and the recommendations from many other bona fide organizations who report the positive benefits of eating more seafood.

The current U.S. Dietary Guidelines suggest eating 8 -12 oz. of cooked seafood per week. That works out to 2 or 3 meals per week assuming a 4 – 6 oz. serving. Given the vast number of excellent seafood choices, this is an easy suggestion to make part of your healthy eating lifestyle!

The study concluded that over 40% of the U.S. population consumes less protein than recommended every week. When it comes to seafood, females age 14 and up, in particular, are consuming far less than recommended. Pregnant women and small children need more seafood! The current recommendation from the FDA and others confirms this. Seafood is brain food! Study after study has concluded that the positive benefits of seafood consumption, particularly in brain development and maintenance are overwhelming!

Morey’s has been talking about this for years! Here is a link to a video blog we posted over 4 years ago that purported the benefits of seafood consumption for women who are pregnant and for small children.

It precedes the new guidelines, but the information holds up today! By the way, the grandchildren referenced in the video are all happy and healthy, and their Moms see to it that they all get ample seafood in their diets!

Want more than just my opinion? Here are a few more links that further report the benefits of seafood for pregnant women and for young children:

From the FDA:

From the NFI:

From the Mayo Clinic:

From the American Pregnancy Association:

From Scientific American Magazine:

To be fair, as you will have seen from these links, there are certain situations where seafood consumption should be controlled, especially for pregnant women. Seafood that has been proven to be high in mercury is one of these, but these instances are few and far between. The overwhelming conclusion is that the benefits of eating more seafood far outweigh any minor risks, and there are so many safe seafood options to choose from! Salmon, tilapia, shrimp, cod, catfish and even canned light tuna are all excellent suggestions. Seafood is a safe and healthy choice for consumers of all ages. We encourage everyone to heed the U.S. Dietary Guidelines and eat at least 2 – 3 meals per week that feature seafood as the main protein.

By the way, another great resource has become available this year. The NFI has launched a site called “Dish on Fish” that makes a variety of information and recipes available to the public, including monthly meal planning suggestions. Check it out at

Trust in Seafood! Eat more of it to improve and to maintain your health!

Pregnancy and Eating Seafood

Pregnancy is a time of excitement and anxiety in an expectant mother’s life. Boy or girl? Jane or John? Breast milk or bottle feeding? Crib sleeping or co-sleeping? Is my love for seafood safe for my unborn baby? All these and many more concerns are valid joys and worries for any mother, but thankfully, we know the last fear has a positive answer. Seafood is not only safe for an unborn child, it can help in its development.

While it is true, not all seafood is safe to consume during pregnancy, there is a greater variety of options that will not only benefit you, but your child as well. Seafood is loaded with protein, iron, zinc and brain developing omega-3 fatty acids. Some great healthy options include herring, whitefish, salmon, trout, sardines and anchovies. Both the Food and Drug Administration and the Environmental Protection Agency recommend that pregnant or nursing women eat 8 to12 ounces of these varieties of fish per week. Additional safe choices include shrimp, pollock, tilapia, cod, catfish and canned light tuna. If you prefer albacore tuna, you should limit your weekly serving to 6 ounces.

Though there is an abundance of safe and healthy options, fish containing high levels of mercury should be avoided. Pollutants such as mercury, dioxins, PCBs and pesticides have been linked to developmental delays in children. Mackerel, marlin, shark, swordfish, tilefish and tuna steaks should not be consumed by pregnant, nursing women or children.

This publication is an extensive list of fish that are low in mercury and other contaminants, and high in health benefits. For women who are pregnant, might become pregnant, nursing mothers, young children, or people who are concerned about toxins in fish.

This downloadable chart, as well as additional information for picking out healthy options for eating fish, can be found at

From salmon to tilapia and trout to herring, Morey’s can cure any expectant mother’s seafood craving. The simplicity of Morey’s prepackaged, marinated fish entrees make it easy to have a delicious meal in minutes. Pair the single serve fish fillet with a healthy vegetable and some rice or potatoes and you’ve got a well-rounded meal that will satisfy mom and give baby a prenatal developmental boost that will make everyone happy!

Grilling Seafood

3items  Summer … and grilling. Could there be a better combination? While the first thing that often comes to mind for summer grilling is burgers and brats, seafood is a wonderful option for grilling fare. From firm fish like salmon to delicate tilapia to a bit of fun with shrimp, the options are endless, but each variety takes a slightly different approach for preparation and cooking.

Thick, firm fish like salmon and halibut can be grilled directly on a clean grill grate. Keep in mind that fish loses moisture quickly, so it is important to coat the fish with oil to seal in some of the moisture. Place fish directly on the grill grate over high heat. Flip as soon as the fish is cooked half way through. For every inch of thickness, expect about 10 minutes of cooking time over medium-hot coals.

My favorite method of grilling salmon is to use a cedar plank. This simple technique leaves the salmon tender and moist. It picks up a wonderful smoky, woodsy flavor that compliments the the flavor of the salmon. I’ve only soaked the planks in water, but I’ve heard some use wine, and I can’t wait to try this option, myself! Begin by soaking the cedar plank for 30 minutes to an hour. Lay salmon fillet on top of the plank and lightly drizzle with olive oil. Season to taste (we generally use Fisherman’s Warf or Morey’s Seafood Seasoning). Place on grill over medium-high heat for 20-30 minutes or until cooked through. The internal temperature should reach 145 degrees Fahrenheit. Remove from grill and serve on platter or on cedar plank.


For delicate fish or any of Morey’s marinated seafood varieties such as salmon, tilapia and mahi mahi, the easiest grilling technique is to use aluminum foil. Fold the edges of the foil to prevent the juices from flowing over the edge. Lightly spray foil with cooking oil to prevent the fish from sticking and breaking apart. Place flat side down on a medium-high grill for 10-15 minutes.


Another grilling favorite in my home is Marinated Grilled Shrimp. This crowd pleaser is as delicious as it is simple to make. There are many great shrimp marinades, but my new favorite recipe was recently introduced to me by a friend, so delicious, you need no cocktail sauce, and even my five-year-old couldn’t get enough.


Begin by soaking skewers in water for about 30 minutes. Prepare marinade according to recipe directions. Add shrimp and stir until evenly coated. Cover and refrigerate for 30 minutes to an hour, stirring once or twice to ensure even coating. Preheat grill to medium heat. While grill is heating, thread the shrimp onto the skewers from tail to head. Place skewers on lightly oiled grill grate. Cook shrimp for 2 to 3 minutes per side, or until opaque.

These are just a few of the many delicious options for summer seafood grilling. Be adventurous! We always grill an abundance of Salmon and use it for multiple recipes from salmon benedict to salmon pizza. If you are interested in trying a great salmon pizza recipe, you’ll find it in a previous blog.


Cooking From Frozen…..

Seafood is actually far more versatile than many people realize. Its had a bad rap for years as being hard to cook when in all reality, it’s not any more difficult than cooking a steak to your preferred doneness. There are many types of fish, a taste and texture for everyone. One of the great things about fish is you can cook it from frozen! Yes, you can actually cook a delicious, healthy meal from frozen and have it taste great.

Cooking from frozen means you have options; after that long day in the office or running after kids, or maybe you had classes late and the last thing you want to do is spend hours in the kitchen prepping and cooking dinner, but you also don’t want to eat out. That’s when you grab a frozen salmon fillet out of your freezer. Be sure and keep individually wrapped portions in your freezer for quick, healthy meal options. The next time you are hungry for seafood or need a quick meal option, try cooking from frozen!

The Alaska Seafood Marketing Institute has an entire section devoted to Cooking It From Frozen on their website. Basically any method you can think of; broil, grill, poach, steam, sauté, they have directions for how to cook from frozen. Head to their website and check out their great tips. You’ll be happy you did!

Morey’s offers individually vacuum packed portions that are ready to cook from thawed or frozen. Both thawed and frozen directions are provided on the package for multiple cooking methods so you have options. I love options! Variety in specie, flavors and cooking methods makes Morey’s products a must have.  Whether Morey’s or maybe you like to marinade and season your own fillets, make sure you make seafood a staple in your freezer, that way the next time you are in a rush or simply don’t feel like spending hours in the kitchen, grab a salmon fillet or whatever seafood you have and give cooking from frozen a try.

The important thing to remember is that seafood is done when it reaches an internal temperature of 145 degrees farenheigt. Like a steak, remove it from heat just before you reach your desired temperature and let it rest and finish cooking for a couple minutes before enjoying, this will ensure a perfectly cooked piece of fish.

A few simple tips for enjoying seafood as part of your regular diet

When it comes to seafood we have all heard that it’s good for us and we should eat it but like all things, some seafood is better for us than others. There is a lot to be said for how we prepare seafood and just how “good” for us it can be. Here are just are a few tips to try when making seafood a part of your regular diet.

For instance, you know you need two servings of seafood a week as recommended by the USDA but that does not mean you should head down to the local fish fry for a weekly serving of beer battered and deep fried walleye with a baked potato loaded with butter and sour cream (or French fries). Instead head to the local seafood counter at your favorite grocery store and pick up some walleye fillets; try baking them with a little butter, salt and pepper and slices of lemon. Serve them with a lightly dressed salad or a baked potato but leave the extra butter and sour cream off this time around.

Another popular seafood item, especially on restaurant menus’, is swordfish. It is a very dense, meaty fish with a mildly sweet flavor. It’s a good source of protein and contains essential vitamins and minerals; however it also contains more mercury than your average seafood, for this reason you should limit how often you enjoy this as a part of your diet, especially if you are pregnant. If you’re looking for another dense, firm fish give halibut a try. Halibut is a good source of protein and provides your body with essential nutrients; its also a very clean tasting fish and requires very little seasoning. Most commonly this fish is boiled or grilled.


There are a lot of seafood options available; some are healthier than others and some are simply too expensive for most people to eat as a regular part of your seafood diet. One type of seafood we don’t hear nearly enough about is mussels. While they sound interesting and may seem hard to cook, they are surprising easy to cook and quite affordable. Mussels offer a range of health benefits including being a good source of protein. The simplest way to cook mussels is to steam them on the stove stop with some white wine and fresh herbs (I like to add a little garlic too) and in a few short minutes they are done and ready to enjoy on their own or toss them with some whole grain pasta or in a salad. PS, I have also found that mussels are one of the only types of seafood I don’t mind cooking indoors because the blend of white wine and fresh herbs with a little garlic leaves my kitchen smelling simply delicious. Find your adventurous side and give mussels a try, if not at home then in your favorite restaurant that features seafood.

The next time you decide to enjoy seafood as a part of your diet, do yourself a favor and take a second look at the seafood case and try something new, you never know, you might just surprise yourself with how tasty and easy a healthy seafood meal really is to enjoy at home without the hassle and the calories of deep frying.

A Healthy Twist on a Traditional Kid Favorite

By Tina Bartels


My family loves pizza. It’s safe to say we eat pizza at least once a week, which, while that isn’t terrible for an active family, it’s not the ideal food for healthy living. Fortunately, my family also loves salmon and is not afraid to try something new.

Making individual pizzas is always a fun event for my kids. They both love to cook, and making pizza gives them a great opportunity to do a lot of the work on their own without a lot of supervision. They can pile the pizzas high with their favorite ingredients and I can pop them in the oven.

One evening, while we were making individual homemade pizzas, I was lucky enough to find a bit of grilled salmon left over in the refrigerator. While my family chose their usual favorite toppings of pepperoni, sausage, Canadian bacon, mushrooms and pickles (yes, I said pickles), I chose a more adventurous route opting for a combination of salmon, thinly sliced sweet onion and spinach. Of course, I had to swap out my usual red sauce for some alfredo. It was nothing short of delicious. To my delight, my family also thought it was fabulous. Since then it has become a family favorite and we make it often. A few easy steps and you have a meal your whole family can enjoy.

I always start with making homemade Alfredo sauce. If you don’t have the time, any good jar of Alfredo will work just fine. I start with the basic ingredients of butter, heavy cream, shredded parmesan cheese salt and pepper. I always add garlic and parsley to my sauce for a bit of extra flavor.

Sauté garlic in butter for about a minute.

Add heavy cream. If you prefer a lighter version, you can substitute the heavy cream for half-and-half.

Slowly add the parmesan cheese and stir constantly for two to three minutes.

When your sauce is complete, it’s time for the fun to begin. My favorite individual pizza crust is naan bread, but you can use any type of crust you choose. I like the naan bread because it’s already the perfect size without having to take the time to make your own dough, and it has the best chewy texture I have found. Another great option would be pita bread or the mini pizza crusts found in the pizza isle at your favorite grocery store.


Gather the rest of your toppings, such as sliced onion, spinach, cheese and of course, the salmon.

Pile your pizza high with the ingredients. I find it works well to put everything in small bowls so everyone can easily grab what they want on their pizza. Of course, half the fun of making homemade pizza is eating the ingredients while creating your masterpiece! My son loves salmon, so I was lucky there was enough to go around in the picture above.

Once all of the toppings are on the pizza, pop them in a 350 degree oven for about eight minutes. They are ready to enjoy when the cheese is melted and a bubbly light brown.


RECIPE – Salmon Alfredo Pizza

Alfredo Sauce


¼ cup butter

1 cup heavy cream

2 cloves minced garlic

1 ½ cup shredded parmesan cheese

¼ cup chopped fresh parsley

Salt and pepper to taste


  1. Melt butter in a medium saucepan over medium-low heat.
  2. Add garlic and sauté for about a minute.
  3. Add cream and bring to a low boil. Reduce heat to medium-low and simmer for five minutes.
  4. Slowly add cheese and cook for two to three minutes. Stir constantly.



Naan bread

Alfredo sauce

Grilled salmon or Morey’s Wood Roasted Salmon, Seasoned Grill Salmon or Steakhouse Salmon, cut into small pieces

Thin sliced sweet onion

Baby spinach, sliced into ribbons

Mozzarella cheese


  1. Preheat oven to 350 degrees.
  2. Place Naan bread on pan, brush edges with olive oil and smother with Alfredo sauce.
  3. Top with salmon, onion, spinach and mozzarella cheese.
  4. Bake in preheated oven until cheese is melted, about eight minutes. If you prefer lightly browned cheese, place under broiler for a minute or two.


December 15, 2015 by Debbie Kuehn

The New Year is nearly here and with it the competing desires to celebrate and have fun yet reflect and get serious. This is the time of year we make heartfelt resolutions to help us live better. And then wonder how we’ll keep them.

If you haven’t penned your 2016 New Year’s resolutions yet, here are some ideas that are so simple and full of common sense you won’t have to resolve yourself to do anything at all. It will just happen naturally.

  1. Put seafood on the menu at least twice a week. Besides providing protein, Morey’s products contain valuable Omega-3 fatty acids. Studies have shown that adding Omega-3s to your diet may decrease your risk for heart disease, some cancers, stroke and Alzheimer’s disease. And don’t forget how easy it is to make a Morey’s meal. Bake it, broil it, grill it or microwave it too. Every package contains the perfect serving size, with delicious marinade sealed in with the fish.
  2. Visit somewhere you’ve never been before. More and more people are putting “travel” on their resolution lists but it doesn’t have to be overseas, which can be expensive. Traveling can expose you to new worlds and cultures, but don’t forget there is no place like home, too. Maybe your “trip” is something a little closer, like to a small town in your state that you’ve always wondered about. Or that park you drive by daily on your way to work. Or even that new museum you’ve just never been to. It is possible to find surprises right in your own backyard.
  3. Improve your relationships. Another common New Year’s resolution is to “work on my relationship with…” But this can take time and results aren’t guaranteed to occur overnight. Sometimes you don’t even know where to begin. Start by making a list of people you care about. Think about how much value you add to their life, and they to yours. Then let them know how much they mean to you. It seems like a small, simple thing––but it can mean the world to the people you tell and can help strengthen any relationship.
  4. Step it up. The magic number for losing weight and preventing diseases is 10,000 steps a day, according to health experts. But if that seems daunting, remember that just adding 2,000 steps a day can make a big difference. Wear a pedometer then take the stairs instead of the elevator, park a block or two farther from work, and walk a few fast laps around the mall. There are also smartphone apps that keep track of your steps but make sure you’re carrying the phone when you’re on the move. Once you’ve hit 2,000, add another 2,000. It adds up fast and it can be fun to find new ways to rack up the steps.
  5. Eat less fat. It can be as simple as it sounds. Every week, permanently trade one processed food — cookies, crackers, or potato chips — for an apple, red pepper or other fruit or vegetable. These foods will lower your blood pressure and help you lose weight. They are also antioxidant-rich to help your body battle disease. Better yet, ditch the chips and keep a few packs of Morey’s Imitation Crabmeat/Surimi in the freezer and thaw some out for a fresh instant snack full of protein when a craving arrives. Or throw it in a salad for an extra special––and healthy––lunch.
  6. Be kind. Before you get out of bed each morning, spend a few quiet moments thinking of one nice thing you can do for yourself today. Call your best friend––or, better yet, your mom. Run yourself a hot bath and then lounge in it for a half hour. Treat yourself to favorite chocolate bar or cafe latte. If you like to cook, spend some time in the kitchen making yourself a special seafood entrée like Mustard Herb Glazed Salmon with Morey’s scrumptious salmon fillets or Spinach Pot Pie with Morey’s Seasoned Grill Tilapia fillets. But whatever you do, make sure to honor yourself for at least a half hour each day.

Have a great year! Good luck and bon appétit.



December 8, 2015 by Debbie Kuehn
In the tradition of that famous, time-honored song heralding this special time of year, here are 12 great ways to dress up your dinner table and perk up your holiday menu.

Big-Idea No. 1
Transform your home for the holidays with elegant and innovative table décor. Create unique candleholders out of birdseed-filled clay pots or core a few perfectly shaped red and green apples and insert tall pillar candles. Place apples on top of doilies or other décor to catch wax drips.

Big-Idea No. 2
Another great apple idea: place a mound of red and green ones in an antique wooden box or tray––or stack them tall on a platter––for a delightful twist on traditional centerpieces. Or lay two groups of Christmas tree branches end-to-end, tie together with ribbon and nestle small ornaments and votive candles (in glass holders) among branches.

Big-Idea No. 3
When guests arrive, direct them to your beautifully decorated table where you’ll be serving delicious Crab Rangoon Appetizers made with imitation crabmeat, cream cheese and spices fried in tasty won ton skins.

Big-Idea No. 4
A starched white linen tablecloth and crisp white linen napkins pleated and bound with attractive homemade napkin holders make a great base for a dazzling dinner table. For napkin holders, try red and green felt holiday-theme cutouts glued to a felt band or ribbon wrapped around the napkins.

Big-Idea No. 5
Dress up glassware by wrapping small silver or gold wire “bracelets” or charms around the stems or by hanging small bulbs and ribbons from the glass rims. Then write each guest’s name on the ribbon with a gold or silver glitter pen for an instant nameplate.

Big-Idea No. 6
For the main event, try this zesty dish: Broiled Tilapia with Sweet Potato Crust and Vanilla Cream Sauce. Ready in just 20 minutes using 5 to 6-oz. tilapia fillets, the topping is made with sweet potatoes; crust with graham crackers, roasted pecans and butter; and sauce with heavy cream, vanilla, stock and Creole spices! It’s delicious.

Big-Idea No. 7
A tasty alternative entrée is this amazing Spinach Pot Pie made with Morey’s Seasoned Grill Tilapia fillets. Lemon zest, olive oil, garlic, mushrooms and sour cream mixed with fresh baby spinach and placed between two crescent roll sheets will delight your guests, no question.

Big-Idea No. 8
After dinner, you’ll open gifts (or maybe you’ll do it before dinner if you’ve got impatient young ones around, like at my house). Wrap gifts in gorgeous handmade giftwrap made of old sheet music found in a piano bench, wallpaper from grandma’s attic, old magazines or even brown paper bags or postal wrap. Instead of bows, trim with sprays of wired glass beads, tiny ornaments, tassels, medallions or fun napkin rings.

Big-Idea No. 9
Top your exquisitely wrapped gifts with handmade gift cards. Cut interesting images from antique post cards or old magazines and color-copy them onto cream-colored heavy or textured paper for a lovely old-fashioned look. Add a touch of lace or gold netting to complete the look. Spray with a bit of perfume or include a small potpourri sachet.

Big-Idea No. 10
Depending on how hard you all worked opening all those presents, you may need to serve a small snack before your guests leave. Try some easy Smoked Salmon Fajita Roll Ups made with Morey’s Cajun Smoked Salmon, cream cheese, sour cream, fajita seasoning, Mexican cheese, onion and red pepper rolled in flour tortillas!

Big-Idea No. 11
Better yet, tell guests to stay overnight then serve yummy Marinated Salmon and Potato Pancakes in the morning. These scrumptious pancakes take just 20 minutes to prepare using Morey’s Seasoned Grill Salmon along with onions, spices, potatoes and sour cream with chives.

Big-Idea No. 12
Don’t let guests leave empty handed. Give them a homemade food gift (chutney, jellies, jams, preserves) or cooking ingredients (bottle of olive oil or seasoning) in attractive glass jars or bottles with stoppered tops or cover lids with colorful fabric and a bow. Another idea: put cookies, nuts, popcorn or other food into a cute drawstring gift bag (gingham, felt or velvet) and decorate with jute twine, wooden beads and more. Wicker baskets also made great gift boxes.

Remember, from serving tantalizing sweet potato-encrusted tilapia to hand-making napkin holders and name plates, even the smallest touches will leave big impressions on your dinner guests.

Bon appetit and Happy Holidays!


Written by Debbie Kuehn

October is National Seafood Month, which is a great time to remind of the health benefits of eating fish and shellfish.

While most of us eat some seafood, we’re still not eating enough to meet federal dietary guidelines, according to studies conducted by U.S. Department of Agriculture (USDA). In fact, about 80 to 90 percent of us don’t meet seafood-eating guidelines.

Both fish and shellfish are nutrient-rich protein foods and eating them has been linked to reduced heart disease risk. Seafood contains healthful natural compounds known as “omega-3 fatty acids.” The Dietary Guidelines for Americans, 2010, recommends eating two servings of seafood (8 ounces) weekly to get at least 1,750 milligrams of two omega-3s.

Easy Ways to Eat More Seafood

Here are a few easy ways to eat more seafood, a lot of which can be found right here on Morey’s website along with dozens of tasty recipes and inventive meal ideas.

  1. Eat a variety of seafood

Twice a week, make seafood­­ the main protein on your plate. Include some that is higher in omega-3s and lower in mercury, such as salmon, trout, oysters, mackerel, herring, and sardines. Mix it up and keep things interesting by trying a different fish each week.

  1. Keep it lean and flavorful

Try grilling, broiling, roasting or baking seafood, which doesn’t add extra fat. Avoid breading or frying, which adds calories and fat. Use spices or herbs, such as dill, chili powder, paprika or cumin. Use lemon or lime juice to add flavor without adding salt.

  1. Keep seafood on hand

You are more likely to prepare seafood if you keep it readily available. Remember that most seafood can be cooked from thawed or frozen in 30 minutes or less. It’s easy to prepare seafood right from the freezer in the microwave, on the stovetop, in the oven or on the grill. Keeping seafood frozen also prevents it from spoiling if not used right away.

  1. Get creative with seafood

Eating more seafood and getting more creative with it does not have to be expensive or difficult. Just think beyond the fish sticks or fish fillets of yesterday. Try a mouth-watering salmon steak, a shrimp stir-fry, grilled fish tacos or clams with whole-wheat pasta. Add variety by trying herring or lox. Or top a salad with some tasty surimi. For more ideas, there are a lot of great recipes at

After nearly 80 years in the business, Morey’s has collected more than just a few great seafood recipes. It has also collected lots of great insight about how to run a business responsibly. Morey’s has a deep commitment to sustainable practices and caring for the environment, which has spanned many generations. You can read more about this commitment here, but don’t forget to enjoy your twice-weekly recommended servings of seafood!

Here’s to happy, healthy eating.