At Bute Pharmacy, located in the picturesque town of Rothesay on the Isle of Bute, we believe that cooking at home is one of the best ways to ensure you and your loved ones enjoy healthy, delicious meals. One of our favorite food groups to highlight is seafood. Packed with essential nutrients, including omega-3 fatty acids, vitamins, and minerals, seafood can provide numerous health benefits. Here are some tasty and healthy seafood recipes to help you get started.

Baked Salmon with Lemon and Dill

This dish is simple, yet elegant, making it perfect for a family dinner or special occasion.

Ingredients:

• 2 salmon fillets
• 1 tablespoon olive oil
• Juice of 1 lemon
• Fresh dill
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 200°C (400°F).
2. Place the salmon fillets on a baking tray lined with parchment paper.
3. Drizzle olive oil and lemon juice over the fillets. Sprinkle with fresh dill, salt, and pepper.
4. Bake for about 12-15 minutes, or until the salmon flakes easily with a fork.

Health Benefits: Salmon is rich in omega-3 fatty acids, which are known to support heart health and reduce inflammation. According to the NHS, including fish in your diet can also contribute to good mental health.

Mediterranean Shrimp Pasta

This quick and easy recipe incorporates juicy shrimp and colorful vegetables for a satisfying meal.

Ingredients:

• 200g whole grain pasta
• 250g shrimp, peeled and deveined
• 1 bell pepper, diced
• 1 zucchini, sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon oregano
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to the package instructions. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add garlic and sauté for 1 minute.
3. Add the shrimp, bell pepper, and zucchini. Sprinkle with oregano, salt, and pepper. Cook for about 5-7 minutes, or until the shrimp are pink and cooked through.
4. Toss in the cooked pasta and mix until well combined.

Health Benefits: Shrimp is low in calories but high in protein and essential nutrients. Whole grain pasta adds fiber, contributing to digestive health.

Tuna Salad with Avocado

A fresh and healthy twist on a classic tuna salad, this dish is perfect for lunch or a light dinner.

Ingredients:

• 1 can of tuna, drained
• 1 ripe avocado, mashed
• 1 tablespoon Greek yogurt
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Mixed greens for serving

Instructions:

1. In a bowl, combine the tuna, mashed avocado, Greek yogurt, lemon juice, salt, and pepper. Mix until well combined.
2. Serve on a bed of mixed greens or in a sandwich.

Health Benefits: Tuna is a great source of lean protein and packed with vitamins B6, B12, and selenium. Avocado adds healthy fats and fiber, making this salad not only tasty but nutritious.

Why Choose Seafood?

The NHS recommends eating fish twice a week, including one portion of oily fish like salmon or mackerel. Eating seafood can enhance your overall diet by providing essential nutrients and supporting heart health.

Living on the beautiful Isle of Bute, we are fortunate to have access to fresh, local seafood. Making healthy meals at home not only nourishes your body but also supports local fisheries and businesses.

Conclusion

We encourage you to try these delicious, healthy seafood recipes and explore the benefits that seafood can bring to your diet. Cooking at home can be fun, rewarding, and a way to bring your family together.

If you have questions about incorporating nutrition into your diet or want to explore more healthy options, feel free to reach out to us. You can book an appointment at Bute Pharmacy or contact us directly at Bute Pharmacy Contact. Let’s embark on a journey to better health together!