Eating more seafood helps you obtain important omega-3 fats, vitamin D and selenium, and protein while controlling saturated fat intake. Cost, perceptions of taste, fear of toxins and general uncertainty about how to select and prepare seafood prevent adequate consumption in the American diet. The health benefits that seafood offers outweighs any concerns regarding toxins, so make a point to incorporate more in your diet today.
Step 1
Have fish for breakfast. Scramble smoked salmon with a little diced onion, dill and eggs. Substitute smoked trout or salt cod for the Canadian bacon in your eggs benedict. Make like Scandinavians and eat a serving of pickled herring with whole grain toast and cream cheese.
Step 2
Elevate your tuna salad. Use canned salmon in your favorite recipe for a change of pace. Mix a tangy, mayo-free version with drained tuna, capers, plain yogurt, and lemon juice. Make it waldorf-style---combine mayonnaise, walnuts, diced celery and apples, and lemon juice and serve over soft butter lettuce. Stir your tuna with mayonnaise, scallions and a dash of curry powder to serve in pita with sliced tomatoes and sprouts.
Step 3
Try spice rubs. Rub salmon, tilapia or toss shrimp with a variety of spices and then grill or broil. Enjoy a paprika garlic rub---mix together 2 tsp. paprika and 1 tsp. each ground black pepper, dark brown sugar, garlic powder and salt. Experiment with Asian flavors and stir up 1 tbsp. Chinese five-spice powder, 1 tsp. brown sugar, ½ tsp. garlic powder and a pinch of salt.
Step 4
Toss together a fresh salsa. Go beyond plain steamed or grilled fish with lemon and make a pineapple or green grape salsa to accompany your fish. Chop up pineapple, yellow bell peppers, radishes, cilantro and combine with rice wine vinegar, a dash of salt and ground pepper. Quarter seedless green grapes and mix with diced peppers, sliced scallions, minced jalapeno, chopped mint, lime juice and salt and pepper. Serve these salsas alongside your fish with steamed white rice for a healthy meal. Experiment with seasonal fruits--cantaloupe, strawberries and plums all make excellent variations on the salsa theme.
Step 5
Turn to seafood as a super fast meal solution. Saute quick-cooking shrimp with sliced garlic and a little olive oil and toss into pasta. Shake salt, pepper and a bit of chili powder over tilapia and broil 3 to 5 minutes each side. Roll up in tortillas with a bit of shredded cabbage, salsa and avocado for quick fish tacos.
Tips and Warnings
- Aim for two to three servings per week to help your heart. In a 2006 Harvard University survey in the Journal of the American Medical Association, researchers analyzed 20 studies and found that two 3-oz. servings per week reduced people's chance of dying from heart disease by 36 percent. Stick to a maximum of three weekly servings to minimize exposure to toxins. Fresh fish tastes best, but sometimes is not an option. If you turn to frozen options, try shrimp because it freezes well and is often less expensive than fresh. If you dislike the taste of fish, go for mild tasting types such as tilapia and cod. These choices soak up the spices and flavors of their seasonings and usually appeal to fish lovers and haters alike. Choose fish that has no fishy smell and is firm to the touch--whole fish should have eyes that are bright, not cloudy.
- Avoid certain fish species because they contain high levels of mercury--specifically shark, swordfish, king mackerel and tilefish. Pregnant women and young children should be particularly concerned about consumption of these fish. Limit your intake of albacore tuna to one serving (approximately 3 oz.) per week.
Things You'll Need
- Fresh fish such as salmon, cod, tilapia
- Fresh or frozen shrimp
- Canned crab
- Canned (or vacuum packaged) tuna and salmon
- Smoked salmon
- Spices and fresh herbs
- Fresh produce
- Dark brown sugar
- Grill and/or broiler
- Pots and pans
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