Get More Seafood Into Your Diet
Seafood, fish and shellfish alike, are nutritional powerhouses. They are great sources of high-quality protein, healthy fats, and micro-nutrients. They’re low in calories too, making them perfect for maintaining a healthy weight.
If you’re a seafood lover and you have easy access to the best seafood market in town, you’ll be thrilled to know that nutritionists suggest consuming seafood at least twice a week. The problem is, not everyone likes seafood. Not everyone has the means to buy high-quality ones. Not everyone has knowledge and skills to prepare them creatively, the healthy way.
So if you don’t want to miss out on the amazing benefits of seafood, here are 7 easy, tasty, and healthy ways to incorporate it into your diet.
Eat a Variety of Seafood
You have a favorite kind of fish, and it’s okay to start from there. If you want to get most of the seafood’s nutritional value, you might have to explore other species.
Seafood comes in different shapes, sizes, and nutritional benefits, so it pays if you eat a variety. Fatty fishes like salmon, mackerel, sardines, trout, and herring are higher in omega-3s and lower in mercury. Fishes like cod, flounder and sole contain lower calories and lean protein.
Add a Few Shellfish Dishes Too
Speaking of variety, don’t forget your shellfishes. Next to lean protein, healthy fats, and minerals, and low-calorie content, shellfish are also rich in iron, zinc, magnesium, and vitamin B12.
Include crustaceans (shrimps, crayfish, crabs, lobsters), mollusks (oysters, scallops, mussels, clams), and calamari (squid) into your diet. Like most seafood, they’re most nutritious without the added unhealthy ingredients.
If you’re living with a shellfish allergy, ignore this.
Avoid Diet Traps When Cooking and Dining Out
Fact: Compared to other protein-rich foods like meat and poultry, seafood is a low-calorie alternative. However, some people render this advantage useless by using too much fat to make it more flavorful.
Treat yourself to health by skipping seafood recipes that are batter-dipped and deep-fried, drenched in butter, and soaked in creamy and cheesy sauces. Instead, savor the natural richness of the seafood. Try broiling, grilling, roasting, or baking your seafood to cook it without adding extra fat.
Keep it Lean and Flavorful
Savor smartly – there are many ways to make it tastier without putting buttery and creamy sauces.
Use herbs and spices, like paprika, cumin, parsley, dill, and chili, and squeeze some fresh lemon or lime juice for added flavor. You may also use fruit-based, salsa and tomato, and wine-based sauces.
Stock canned Seafood
Not sure where to begin incorporating seafood into your red meat-packed diet? It’s okay to pack some canned goods.
Canned seafood, including canned tuna, salmon, and sardines, make for an easy and healthy meal. Just make sure to watch the sodium content and drain the excess oil to reap optimum health benefits.
Get Creative with Seafood
Who says seafood needs to be boring? Delectable dishes from the sea definitely add a nice touch to a romantic date night or a special gathering with family and friends – if you do it right.
To make your seafood meal tastier yet healthier, try adding it to dishes you’re already accustomed to.
Top a salad with some grilled scallops or pan-grilled fish fillet in place of chicken. Use canned tuna for sandwiches instead of salty deli meats. Swap your classic beef tacos for some homemade fish tacos. Try salmon patties for your burger. And who needs a meatball if you have a tasty plate of seafood pasta?
Cook it Very Well
While some seafood dishes are best enjoyed half-cooked or raw, cooking them properly is your safest bet. To prevent food borne illnesses, make sure to cook fish to an internal temperature of 145°F until the flesh is opaque or milky white, and flaky. That works too, for scallops, lobster, crab, and shrimp.
Check mussels, clams, and mussels too. Prior to cooking, if the shells don’t clamp shut when you tap them, toss them out. After cooking, discard anything that didn’t open, for they’re not safe to eat.