(Family Features) Tired of your doctor giving you that same old “be healthy, eat healthy” speech? Well, meeting that challenge is as simple as adding seafood to your diet twice a week.

The new and improved Dietary Guidelines for Americans recommends that all Americans, including pregnant women, eat at least two servings (eight ounces) of seafood every week. The Guidelines are updated every four years by the United States Department of Agriculture (USDA) and the United States Department of Health and Human Services (HHS).

Wondering how you’ll manage fitting seafood into your diet twice a week? Look no further than the nutrient filled, protein packed, super shellfish – shrimp.

“To incorporate more seafood into your diet, use familiar recipes and swap out the same old protein for seafood like shrimp,” said Jennifer McGuire, MS, RD, National Fisheries Institute.

“For example, shrimp is the perfect addition in pasta dishes, salads and sandwiches. And, to make your family’s diet seafood-rich, think beyond lunch and dinner. Add shrimp to an omelet for breakfast or to a panini for an afternoon snack for the kids.”

Sure to benefit your heart and health, one three-ounce serving of shrimp contains just 100 calories and less than two grams of fat, while also delivering healthy omega-3s and a whopping 20 grams of protein.

This recipe for Shrimp Fra Diavolo is a simple way to spice up a healthy diet with great flavor that will hit the spot and do wonders for your heart. Learn more about the health benefits of shrimp and find more, easy, delicious recipes at www.eatshrimp.com; and visit the Shrimp Council on Facebook at Eat Shrimp.

Shrimp Fra Diavolo

Serves: 4

1 1/2 pounds medium/large shrimp, peeled, uncooked

1 jar (26 ounces) prepared marinara sauce

2 cloves finely chopped garlic

1 teaspoon dried parsley

1 tablespoon olive oil

2 tablespoons butter

Crushed red pepper to taste

1 pound angel hair pasta

Rinse shrimp and drain in colander. In large pot, boil water for pasta. Heat butter and olive oil in a skillet over medium heat. Add garlic and reduce heat to low. Sauté garlic until soft. Add shrimp and cook uncovered for approximately 5 minutes on each side, until shrimp turns pink. Remove from heat and reserve. In separate saucepan, heat marinara sauce and season to taste with crushed red pepper. Add shrimp to marinara sauce and keep warm. Add pasta to boiling water and cook for three minutes. Drain pasta and place in serving dish. Top with shrimp and marinara sauce.

Recipe Courtesy of: The Shrimp Council and “Bob & Joe’s Smart Seafood Guide, A Practical Look at Seafood.”

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Fish is also both a delicious and nutritious meal option, but one from which home chefs often shy away. In a new series of CanolaInfo recipes and videos, Carla Hall, finalist on “Top Chef” Seasons 5 and 8, answers common questions about fish, including how to properly select and prepare it.

“Cooking fish is easy once you know a few tricks,” said Hall, who was voted “Top Chef” Season 8 All-Stars Fan Favorite. “A lot of people have fish fears, which is unfortunate because it’s a healthy addition to any diet and ticky-boo to prepare.”

Hall’s CanolaInfo recipes are made with canola oil, which is a good source of omega-3 fat along with the fish. Omega-3 fat may help protect the heart, especially when consumed in place of saturated fat. In fact, the U.S. Food and Drug Administration authorized a qualified health claim for canola oil on its potential to reduce the risk of heart disease.

In addition to the recipes here, Hall offers Halibut en Papillote (meaning “in parchment” in French) with Roasted Tomato-Artichoke Ragout and Broiled Trout with Lemon Oil and Oven-Grilled Vegetables in her “Go Fish with Canola Oil” recipe collection. For the recipes and step-by-step instructional videos, go to www.canolainfo.org.

Grilled Salmon Over Lentil Salad with Walnut Vinaigrette

Yield: 4 servings

Serving size: 1 fillet

4 salmon fillets (4 ounce

portions), skin removed

Marinade

2 tablespoons Dijon mustard

2 tablespoons canola oil

2 sprigs fresh tarragon, pulled

and roughly chopped

1 clove garlic, minced

Lentil Salad

1 cup dry brown or green

lentils, rinsed (use 1 1/2 cups

canned black bean or small

red beans, rinsed, as quick

alternative)

1 bay leaf

2 garlic cloves, peeled and

smashed

1 rosemary sprig

1 medium carrot, finely diced

1 celery stalk, finely diced

1/4 cup red onion, very finely

diced

1/4 cup parsley, finely chopped

1 tablespoon chopped tarragon

Walnut Vinaigrette

2 tablespoons red onion, minced

2 cloves garlic

1 tablespoon Dijon mustard

1/4 cup rice or champagne

vinegar

1/2 cup canola oil

1/2 cup walnuts, toasted and

coarsely chopped

1/4 teaspoon pepper

Garnish

Lemon wedges

In medium bowl, combine mustard, canola oil, tarragon and garlic for marinade. Place salmon in marinade and gently toss until thoroughly coated. Place fish in resealable bag in refrigerator for at least 1 hour.

Heat grill to 375°F, when it’s too hot to hold hand above coals for more than 5 seconds.

In 5-quart pot, bring 3 cups of water to a boil. Add lentils, garlic cloves and rosemary sprig. Cook lentils until just tender, about 30 minutes. Strain in colander.

In plastic bowl or cup with fitted lid, combine red onion, garlic, mustard, vinegar, canola oil, walnuts and pepper. Shake until thoroughly mixed and emulsified. Season with pepper.

In large bowl, toss lentils, carrots, celery and red onions together. Stir in enough vinaigrette, about 1/4 cup, to coat lentil mixture, and store rest in refrigerator for up to one week. Toss in fresh parsley and tarragon.

Spray grill rack lightly and cautiously with canola oil cooking spray, then carefully place salmon fillets on hot grill 2 inches apart. Cook on each side 3 to 4 minutes at diagonal angle to grill rack for professional-looking grill marks. Remove salmon from grill and serve over lentil salad. Garnish with lemon wedges, if desired.

Nutritional Analysis per Serving: Calories, 420; Total Fat, 17 g; Saturated Fat, 1 g; Cholesterol, 60 mg; Sodium, 230 mg; Carbohydrates, 33 g; Fiber, 8 g; Protein, 34 g

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Tuna Stir-Fry Over Whole-Wheat Vermicelli

Yield: 6 servings

Serving size: 1 cup

12 ounces tuna steak, cut into

1/2-inch cubes

2 teaspoons canola oil

Canola oil cooking spray

1 garlic clove, smashed

2 pieces ginger, cut into

1/4-inch rounds

1 large carrot, peeled, halved

lengthwise, and cut into

1-inch diagonal pieces

8 to 12 spears asparagus,

ends trimmed and cut into

2-inch pieces

8 ounces shiitake mushroom,

stems discarded and tops

cut into 1/4-inch strips

1 cup frozen edamame beans,

thawed

Stir-Fry Sauce

1/4 cup reduced-sodium soy sauce

1 tablespoon ginger, grated

2 cloves garlic, minced

1 tablespoon cornstarch

1 tablespoon water

Pasta

1 pound whole wheat

vermicelli, cooked according to box instructions

In medium bowl, toss tuna with canola oil (this ensures perfectly seared tuna). Set aside.

Heat wok or skillet to medium-high to high heat. Spray canola oil cooking spray to coat pan; add smashed garlic and ginger pieces to flavor oil. After 20 seconds, add carrots. Cook for 2 to 3 minutes, then add asparagus. Spray more canola oil if necessary to keep vegetables from sticking. Cook for additional 2 minutes or until asparagus is bright green and carrots are tender. Remove vegetables from pan and set aside on flat plate.

Spray pan with canola oil cooking spray or oil. Add mushroom pieces. Cook for 2 to 3 minutes until browned. Remove from pan.

Reheat pan to medium-high to high heat. Add tuna in 2 to 3 batches without crowding pan. Gently move tuna around with spatula. Sear tuna until just cooked. Remove and set aside.

Return carrots, asparagus and mushroom to wok or skillet. Add edamame and tuna. Make a well in center and pour stir-fry sauce in middle. Coat vegetables with sauce and quickly bring to a boil. Serve tuna-vegetable mix over hot vermicelli.

Nutritional Analysis per Serving: Calories, 440; Total Fat, 6 g; Saturated Fat, 0 g; Cholesterol, 35 mg; Sodium, 310 mg; Carbohydrates, 65 g; Fiber, 9 g; Protein, 32 g