Do you have enough seafood in your life? Many people don’t. The 2010 Dietary Guidelines for Americans recommend eating two servings of seafood weekly, but a new study by the USDA shows that 80-90% of Americans — most of us — aren’t hitting those numbers. Why? Many people are intimidated by fish, view it as “restaurant food” that’s too difficult to make at home, think it’s too expensive or just don’t know what to make. If you’ve been making these excuses, it’s time to rethink fish. These tips and recipes will have you eating more seafood in no time. Read more
Halibut is one of the lower-cholesterol and -fat seafood options out there. A 3-ounce serving has about 115 calories, 22 grams of protein, 2.5 grams of fat and about 35 milligrams of cholesterol. With a flaky consistency and knack for holding together during cooking, it’s a great fish option for a variety of dishes. Read more
Tilapia is the ultimate crowd-pleasing fish. Its mild flavor and flaky texture make it a great starter fish for kids or anyone who doesn’t like seafood that tastes too “fishy.” Plus, it’s packed with protein and low in calories and fat. As these recipes prove, its versatility makes it a great base for everything from pasta to tacos. Try one of these tasty recipes tonight! Read more
University of Reading researchers have found that oily fish may not only help keep your heart in tip-top shape by reducing the risk of cardiovascular disease, but these omega-3-rich fish perhaps fix already damaged blood vessels faster. Essentially, their findings would mean fish oil mends a broken heart, quite literally.
We’re used to hearing dire predictions about our oceans and to feeling mounting concern about the seafood on our plates. But recent months have brought exciting news for fish lovers, cooks and people who care about seafood sustainability, an inspiring story of recovery and renewal. Read more
Alaskan Coho salmon burgers and roasted monkfish steaks are mainstays of power lunches at Oceana, the upscale, marble-bedecked New York seafood shrine adjacent to iconic Rockefeller Center. Since 2006, executive chef Ben Pollinger has lured in diners with his refined cooking. He’s held on to a coveted Michelin star, successfully transitioned Oceana into new, mammoth-sized digs, and now the ambitious New Jersey native has just released the informative School of Fish (Gallery Books) with Stephanie Lyness. Through more than 100 recipes, ranging from a baked dorade filet emblazoned with potato scales and paired with Swiss chard, to roasted lobster with basil-garlic butter accompanied by olive oil crushed potatoes, Pollinger squashes the myth for kitchen newbies and skilled home cooks alike that preparing seafood always makes for mystifying, grueling work. Read more
It doesn’t take much to bring out salmon’s rich flavor, but let’s face it: The old lemon-with-a-dash-of-salt routine gets old. The good news: Salmon need not be boring. Try these tasty ways to amp up an old standby.
Mustard Maple Roasted Salmon (above)
Mustard and maple syrup? The two condiments may seem worlds away, but they make the perfect marriage of sweet and savory in a sauce for salmon fillets. Cilantro keeps the flavor light and fresh.
Ever wonder why a doughnut leaves you hungry within moments of finishing, while a bowl of oatmeal keeps you full for hours? An innovative study conducted in the 1990s looked at how “full” someone stayed after consuming 240 calories of a variety of foods. The top five scorers were all whole foods and, surprisingly, the No. 1 food to keep you full is often vilified for its high carbohydrate content. (Note: Most vegetables were not included in the study, likely due to the fact that consuming 240 calories of kale would require a lot of chewing! But based on the factors associated with satiety, I assume they would score very well.) Here are six foods that made the list.
Although fish sticks can be a great way to introduce kids (and other picky eaters) to seafood, they’re basically breaded, fried, bland-tasting finger food. Yes, the omega-3 fatty acids are a terrific addition to the meal, but the 17 grams of fat per serving (3.5 ounces) isn’t. Instead of raiding the freezer, whip up a healthier version in a snap.
There are numerous considerations when choosing healthy seafood. Fish lovers need to weigh in on things like how the fish was caught, where in the world it can be found, and whether or not it contains high amounts of mercury.
To help make sense of things, there’s the Monterey Bay Aquarium’s Seafood Watch Regional Guides. This year’s guide highlights Atlantic cod, mussels, salmon, tilapia and oysters as some of its best choices because they are “abundant, well-managed and caught or farmed in environmentally friendly ways.” You can also check your local fish counter for the Marine Stewardship Council seal of approval.
Fish Recipes to Try: