Week 8 – Let’s Go Fishing
Goal for the week:
The American Heart Association recommends that most Americans consume at least two servings of fresh, frozen, or canned seafood each week (a “serving” is approximately 3.5 ounces, cooked).
Seafood, which includes all fish and shellfish, is an excellent source of protein and is low in saturated fat and calories. But it is the content of the omega -3 fatty acids that has attracted most of the attention. These heart healthy fats may help prevent irregular heartbeats and blood clots, reduce chronic inflammation, and help lower triglycerides and blood pressure. The best seafood sources are fatty fish such as salmon, anchovies, herring, sardines, trout, and mackerel.
Selection-Fresh vs. frozen
Most of the seafood sold in stores has been frozen. “Fresh” may sound like it would be better but seafood can be as much as 9 days old and still be considered “fresh”. Many fish and shellfish are flash-frozen a few hours or even minutes after the catch or harvest and shipped frozen. Flash-freezing takes less than a minute and preserves the texture and flavor.
No matter what type of seafood you buy, the key to great flavor and texture is to use the appropriate cooking method and to not overcook. Seafood can be baked, broiled, grilled, poached, sautéed or pan fried, and steamed. Fish is done when it loses its raw appearance and flakes easily with a fork.
Follow the 10-minute rule for all cooking methods except microwaving: Cook fish for 10 minutes per inch of thickness, measured at its thickest part. Tuck under any thin edges when baking or broiling.
Recipe of the Week: Almond Crusted Tilapia
See you next week for another healthy eating tip!
Mary Snell, MSRD
Director of Nutrition and Wellness