The Health Benefits of Your Favourite Seafood Restaurant Dish

Have you ever wondered about the health benefits of your favourite seafood dishes? We’ve complied a list of the top benefits!

Just because summer is over doesn’t mean we have to stop eating at seafood restaurants. In fact if anything, we should be increasing our seafood intake to help promote better health and increase our immunity during the cooler months. 

Seafood has many health benefits including increased heart health, improved brain development, anti-aging properties and muscle development. Keep reading to find out the hidden health benefits of your favourite seafood.

Photo by Sri Lanka on Unsplash

The Hidden Health Benefits of the Top 5 Favourite Seafood Restaurant Dishes

1. Smoked Salmon

Top health benefits of smoked salmon:

  • High in vitamins A, D and Omega-3.
  • Good for the immune system.
  • Source of lean protein.
  • Low in saturated fat.

Smoked salmon, is a seafood restaurant classic — arguably one of the most popular seafood dishes. Did you know it’s absolutely full of health benefits? 

Firstly, salmon is great for your immune system, something that is increasingly important as our autumn weather starts to set in. Vitamins A, D and omega-3 are crucial for immunity, both in the long and short term — and salmon is high in them all. 

We all know lean protein is good, but what exactly is it? Lean protein is simply protein which is low in unhealthy fats and cholesterol. Salmon for example is a great source of lean protein as it is low in the less healthy nutrients, such as saturated fats, whilst still maintaining its’ high levels of protein. In fact, one small serving has on average 26 grams of protein.

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Garlic Herb Salmon Bowls 🥑🐟🍅 If you're a Salmon Lover, then you gotta try this marinade! We were licking our Bowls with this one! These are GREAT for a quick dinner idea…but equally GREAT to pack up for your Food Prep this week! makes 4 servings Ingredients: 4 (4-5 oz.) skinless salmon fillets 4 cloves fresh garlic, minced 1 tsp dried basil 1 tsp dried oregano juice AND zest of 1 lime 2 Tbsps raw honey 1 Tbsp olive oil sea salt and fresh ground black pepper, to taste FOR THE BOWLS: 2 cups cooked quinoa or brown rice 1 large ripe avocado 2 cups quartered cherry tomatoes 1-2 jalapeno peppers, sliced 3 green onions, sliced lots of fresh lime wedges Instructions: Place all of your salmon fillets in a ziploc bag or sealable container with the minced garlic, basil, oregano, lime juice + zest, honey and olive oil. Season with sea salt and pepper, then seal the bag and toss gently to coat really well. Allow this to marinate in your refrigerator for 30 minutes up to an hour. Meanwhile, cook the quinoa/brown rice and prepare your veggies for the bowls. Heat a large skillet over medium heat, and drizzle/spray with a bit of avocado oil, or olive oil. Add salmon and cook for 3-4 minutes per side, or until golden and flaky. Cooking time depends on the thickness of your fillets. To assemble your bowls, divide the quinoa/rice equally among 4 bowls or meal prep containers. Top each with garlic herb salmon, mashed avocado or sliced avocado, cherry tomatoes, jalapeño, and green onions. Squeeze lots of fresh lime over your avocado to keep it green and fresh especially if you're storing these for meal prep to eat at a later time. Before eating, squeeze everything with lime juice and season with sea salt and pepper to taste. These stay great for 3 days refrigerated and sealed well. Follow @healthy_foodie04 for more Credit @cleanfoodcrush #healthyfood #recipes #healthyrecipes #salmon #salmondinner #fitnessmotivation #fit #healthyfoodie04 #fitfood #bowl #quinoa #healthyeating #fitrecipe #protein #macros #ifitfitsyourmacros #iifym

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2. Crab

Top health benefits of crab:

  • High protein levels.
  • High in iron and copper, which aids in iron absorption.
  • Reduced risk of heart disease. 

Crab is one of the most popular menu items at your local seafood restaurant. Whether you prefer it in bisque, cakes, soup or with chilli, there is no denying the health benefits of crab.  

The most surprising health benefit of crab is the high protein levels. Did you know a single serving of crab contains a similar amount of protein to 100 grams of meat, with the added benefit of a lot less saturated fat. Protein aids in the development of new tissue, hence its popularity with those looking to increase their muscle mass.  

If you’re low in iron, it might be a good idea to increase your crab intake. Unbeknownst to many, copper aids in the absorption, storage and metabolism of iron. As an added bonus, it also helps with the formation of red blood cells.

3. Baked Fish

Top health benefits of baked fish:

  • Lower risk of heart disease.
  • Improved eye health.
  • Healthy bone development. 

We all have a favourite fish dish, whether it’s a simple fish and chips or yellow fin tuna, there are hidden health benefits in them all. Fish has a great nutritional profile that can improve the health of your heart, mind, body and skin all at the same time. 

Baked fish is full of nutrients. The heart health benefits can be attributed to high omega-3 content. Omega-3 fatty acids are known to reduce inflammation in and around the heart, ultimately leading to a lower risk of heart disease.  

This is not the only great benefit of omega-3. It has also been linked to improved eye health, especially in aging eyes. 

One of the lesser known benefits of fish is increased bone strength and promotion of healthy bone development. This can be attributed to the high levels of vitamin D found in fish, which aids in the absorption of calcium.

4. Prawns

Top health benefits of prawns: 

  • Low in calories.
  • Promotes good heart health. 

Considered one of the healthiest seafood restaurant dishes in the world, prawns have an abundance of hidden health benefits. Apart from being shockingly low in calories, up to half as much as chicken, prawn dishes have been linked to multiple other health benefits! 

It is widely known that prawns contain high levels of cholesterol content. However, prawns actually have a healthy fat profile. In short, this means the omega-3 and other healthy fats counteract the cholesterol content.   

Prawn restaurant dishes are high in omega-3. Omega-3s reduces the fat type called ‘triglycerides’ that exists in your blood, thus reducing the likely-hood of a build up in your arteries. There have also been links to omega 3 and lowering blood pressure. 

5. Mussels.

Top health benefits of Mussels:

  • Protein rich, aiding in blood sugar stabilisation.
  • Improved skin health. 

Mussels, if you haven’t tried them yet you should add them to your order next time you take a trip to your favourite seafood restaurant! They have a great range of health benefits and are absolutely delicious when prepared well. 

Mussels are a nutrient dense food and their health benefits are endless. They are rich in protein with one 18 gram serving making up roughly 30% of your recommended daily protein intake. Protein can aid in the stabilisation of blood sugar levels, stimulate muscle building and increase heart health. 

Seafood by all counts is great for the health of your skin, however mussels have particular attributes that set them above the rest. Green lipped mussels are rich in zinc as well as omega 3, an award winning combo for skin health. Both of these work together, in conjunction with Mucopolysaccharides, to increase the elasticity in your skin and promote nail and hair growth

Head to your local seafood restaurant today reap the health benefits of your favourite seafood dish.

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      Katrina Stapleton

      Digital Content Specialist

      Katrina Stapleton is a Digital Content Specialist at Localsearch with a background in social media and marketing. Although most of her experience lies in the entertainment sector, Katrina has written content for a vast array of industries including tourism, hospitality, retail and property development. Katrina is an avid dog lover, who finds a way to weave her fur-baby, Mylo, into most conversations. Aside from being a self-confessed bookworm, Katrina can often be found checking out the Gold Coast's latest coffee nook, paddle-boarding or baking up a storm in her free time — all with Mylo by her side, of course! As a Digital Content Specialist, Katrina enjoys sharing her knowledge and passions on the Localsearch Blog.