(Family Features) With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.

This nearly eight-week period typically calls for a special diet. Specifically, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassential, 26 percent of consumers observe lent and of those, 41 percent said they eat fish on Fridays instead of meat.

Eating two servings of seafood per week – as recommended by the Dietary Guidelines for Americans – is one way to make a positive commitment to you and your family’s health during Lent and throughout the year. According to a study in the Journal of the American Medical Association, research shows eating seafood 2-3 times per week reduces the risk of death from any health-related cause. Seafood also provides unique health benefits as a lean protein and is a quality source for omega-3 fatty acids, which are healthy fats essential to human health and development.

With so many seafood options available, including Alaskan cod, snapper, salmon and more, it can be easy to incorporate this nutritious lean protein into your diet.

This simple recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week. If you can’t find catfish or prefer to substitute, any white fish such as cod, mahimahi or flounder will work.

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

Blackened Catfish with Quinoa and Citrus Vinaigrette

Recipe courtesy of chef Tim Hughes on behalf of the Seafood Nutrition Partnership
Servings: 4

Blackening Seasoning:

• 1          tablespoon salt
• 1          tablespoon pepper
• 1          tablespoon cayenne pepper
• 1          tablespoon garlic powder
• 1          tablespoon thyme

Quinoa Salad:

• 1          tablespoon peanut oil
• 1          cup corn, canned and drained or frozen and thawed to room temperature
• salt, to taste
• pepper, to taste
• 1/2       cup edamame, shelled and thawed to room temperature
• 3          cups quinoa, cooked

Blackened Catfish:

• 1          tablespoon peanut oil
• 1          pound catfish, cut into four fillets
• 5          tablespoons Blackening Seasoning

Citrus Vinaigrette:

• 2          tablespoons lemon juice
• 1          teaspoon lemon zest
• 1          tablespoon honey
• 1/2       teaspoon thyme
• 2          tablespoons olive oil

1. To make Blackening Seasoning: Combine salt, pepper, cayenne pepper, garlic powder and thyme.
2. To make Quinoa Salad: Heat and oil skillet. Add corn; salt and pepper, to taste, and saute until golden brown. Add edamame and sauteed corn to quinoa and set aside.
3. To make Blackened Catfish: Heat cast-iron skillet to medium-high heat with 1 tablespoon peanut oil added. Coat both sides of catfish fillets with Blackening Seasoning. Add catfish to skillet and cook 5-6 minutes per side, or until well done.
4. To make Citrus Vinaigrette: Whisk together lemon juice, lemon zest, honey and thyme. Slowly add olive oil, whisking until dressing is formed.
5. Serve Blackened Catfish on top of Quinoa Salad and drizzle with Citrus Vinaigrette.

Photo courtesy of Getty Images

Source: Seafood Nutrition Partnership