Fish: A Four-Letter Word for Healthy!
Shrimp, tomatoes and pasta…
Tuesday Night Dinner any one?
Recipes with Elaine Hastings, RD, LD/N, CSSD
Fish and shellfish are an important part of a healthy diet, and nowhere is fresh fish easier to find than the coast. Increase your odds for a long and healthy life with a simple, tasty change: add fish to your weekly menus.
Here are some nutrition facts to motivate you. Fish is a lean, low-calorie source of protein and a great source of critical omega-3 fatty acids. These play a crucial role in brain function, as well as growth and development, and may even reduce the risk of heart disease. But here’s the catch: the body can’t make them. We must go to the source for omega-3s, and in a seafood-centric environment, that’s easy. They come from fish – such as salmon, tuna, and halibut; other seafood, including algae and krill; some plants; and nut oils.
A well-balanced diet that includes a variety of fish and shellfish can contribute to the whole family’s well-being. Just remember, you don’t have to go overboard to reap the benefits. A little bit of “daily catch” goes a long way. The American Heart Association recommends eating fish at least twice a week (especially fatty fish like trout, herring, sardines, tuna and salmon) at least twice a week. I personally recommend consuming no more than one fish meal per week from predatory fish (shark, tuna, swordfish, etc.) and no more than two per week from non-predatory fish (sardines, salmon, shrimp, etc.). Very few palate-challenged people will be overwhelmed by this schedule.
Some of you are thinking ‘I know fish is good for you, but my family doesn’t really like it.’ There are many recipes that you can use which will increase the appeal. Look for salmon stuffed with crab and breadcrumbs, or use a tasty pesto to enhance the flavor (Costco offers one of the best I’ve found, in its refrigerated section) . Add grilled fish to a salad loaded with other items. Throw some shellfish into your marinara. Be creative and research ways that might make your family happy when consuming fish or shellfish.
Here are two seafood recipes which will help:
Easy, tasty tuna salad
1 can (12 oz) water-packed solid white tuna, drained
1/3 cup Yoplait® Fat Free plain yogurt
1can (4 oz) crushed pineapple, drained; or grapes
1 stalk celery, finely chopped (1/3 cup); or sweet onion
¼ cup chopped pecans
1 teaspoon yellow mustard
1/8 teaspoon ground cinnamon
In a medium bowl, mix tuna, yogurt, pineapple, celery, pecans, mustard, and cinnamon.
1 serving has approximately 180 Calories, Calories from Fat 50; Total Fat 6g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 25mg; Sodium 420mg; Total Carbohydrate 11g (Dietary Fiber 1g, Sugars 9g); Protein 22g.
Shrimp tomato sauce over pasta
makes 4 servings
1 tablespoon olive oil
1 small bunch scallions, chopped
2 garlic cloves, minced
1 can (28 ounces) crushed tomatoes
¾ cup dry white wine or nonalcoholic white wine
1 tablespoon sugar
¾ cup chopped flat-leaf parsley or basil
12 fresh or frozen and thawed jumbo shrimp, peeled and de-veined
8 ounces spaghetti
¼ cup grated Parmesan cheese
1. Warm oil in a medium saucepan over medium heat. Add scallions and garlic. Cook 10 minutes, or just until scallions begin to turn golden.
2. Add tomatoes, wine, sugar, and 1/2 cup parsley or basil. Heat to boiling. Reduce heat to low, cover, and simmer 20 to 25 minutes, or until sauce is slightly thickened.
3. Add shrimp and return to a summer. Cook 4 to 5 minutes or until shrimp is opaque.
4. Meanwhile, cook spaghetti according to package directions. Drain and transfer to a large bowl. Add sauce and toss to mix.
5. Sprinkle with Parmesan and remaining 1/4 cup parsley or basil.
Approximately 1 serving has about Calories 380, Calories from Fat 60; Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 65mg; Sodium 650mg; Total Carbohydrate 59g (Dietary Fiber 6g, Sugars 10g); Protein 19g
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