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
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
Earlier this summer, the Food and Drug Administration announced revised recommendations for children, suggesting two to three servings of low-mercury fish a week. But it can take some enticing to get the younger set excited about digging into seafood. Here are five recipes that are sure to lure — and might even entice a few seafood-phobic grown-ups too.
Shrimp: Shrimp Stir Fry (above)
Kids love this high-protein crustacean — and stir-frying shrimp with a colorful mix of vegetables offers a quick way to turn them into an eye-catching dinner. If you’re confused about whether to choose wild or farm-raised shrimp, check out the Monterey Bay Aquarium Seafood Watch guide for shrimp.
In this week’s news: Seafood guidance for kids and expectant mothers; the next iteration of futuristic faux food; and a reminder from Mark Bittman to just eat the real thing.
Pass the Salmon
This Tuesday, federal officials announced that they’re for the first time ever recommending a minimum of two weekly servings of low-mercury seafood (think salmon, shrimp, cod and light canned tuna) to children and pregnant or breast-feeding women. Back in 2004, the Food and Drug Administration and the Environmental Protection Agency had set an upper limit to these foods. And though this proposal, too, suggests an upper limit of three servings, the shift is noteworthy. According to a recent FDA analysis, one in five pregnant women in the United States currently eats little or no fish, and the new recommendation is said to reflect concern that these individuals are missing out. Indeed, a number of studies show that children born to women who eat fish have better cognitive development and higher IQs than those born to women who eat little to no fish. Still, the recommendation isn’t without controversy: Some environmental groups expressed concern that this will ultimately increase mercury consumption. One particular worry is packaged fish, especially tuna, from which Americans get approximately a third of their methyl mercury exposure. Interestingly, other groups fear that the measures don’t go far enough. Bottom line: Know where your fish is sourced, and also remember that while plenty of research suggests taking Omega-3 fatty acid supplements, there remains a wide variety of nutrients in fish worth tapping.
You may have plunked a few salmon burgers on the grill last weekend, but typically meat gets all the glory at Memorial Day barbecues. These light, healthy fish dishes are exactly what you’ll crave as the warm-weather months heat up.
Fish Tacos with Watermelon Salsa (above, from Food Network Magazine)
The chipotle-chile powder-dusted sea bass stuffed inside these corn tortillas is jacked up even more by the presence of jalapeno-red onion-cilantro salsa. But, a burst of refreshing watermelon cools it all down.
Just about everyone could benefit from eating more of omega-3s, an essential fatty acid. Here are some delicious ways to up your intake.
Omega-3 fats are found in fatty fish like salmon, tuna and sardines. You can also find them in plant foods like flaxseeds, walnuts, canola oil and soy. So there are lots of options when it comes to getting more of these healthy fats! That’s good news, since omega-3s are beneficial to the brain and cardiovascular system and promote skin and eye health. Omega-3s also have anti-inflammatory properties.
The current recommendations for omega-3 intake may vary depending on the type. The ALA form (mostly from plant based foods) ranges from 1.1 to 1.6 grams per day for men. The other types EPA and DHA (more plentiful in fish and other animal products) the daily range is 0.3-0.5 grams and 0.8-1.1 grams, respectively.
#1 Green Tea Poached Salmon with Ginger Lime Sauce
Fresh salmon is one of the best sources out there; this low mercury fish has more than 650 milligrams of omega-3 per ounce.
Percent daily recommended amount of omega-3 = 281% (men), 409% (women)
For years my culinary students have told me how much they love shrimp. They’re pretty surprised when I tell them that these crustaceans are not only delicious, but good for you too! Here’s why we love shrimp and how you can too.
90% of the shrimp Americans consume is imported from countries in the Central and South America and Asia-Pacific regions. The hundreds of species of shrimp are typically divided into 2 basic categories: warm-water and cold-water shrimp. The rule of thumb is the colder the water, the smaller and juicier the shrimp.
Shrimp ranges in hue from deep red to pink to grayish-white to yellow and even dark green. When cooked, most shrimp shells change color due to a heat-induced chemical change.
You can buy shrimp according to their size—usually you’ll find that larger shrimp cost a prettier penny. Colossal shrimp usually come 10 or less per pound, jumbo 11-15 per pound, extra-large 16-20 per pound, large 21-30 per pound, medium 31-35 per pound, small 36-45 per pound and miniature about 100 per pound. Of course, these numbers can vary from region to region. As a general rule, one pound of whole, raw shrimp yields ½ to ¾ pound of cooked meat.
Shrimp is available all year round. They can be found in various forms at your local market such as shelled or unshelled, cooked or raw and fresh or frozen.
If you’ve been grilling the same recipes each season, it’s time to shake things up. We’re giving you plenty of deliciously healthy main dish recipes to choose from—meat, chicken, fish and vegetarian—all for less than 400 calories per serving.
Beef, pork and lamb can all be healthy choices for the grill. Be sure to choose lean cuts of meat, keep portions around 3-4 ounces per serving and limit the amount of fatty ingredients like butter and oil.
- Grilled Pork With Arugula and Grape Salad
- Argentinean Skewers With Sherry Vinegar Steak Sauce and Grilled Scallions
- Grilled Lamb Chops With Mint
- Garlic-Mustard Grilled Beef Skewers
In this week’s nutrition news: Healthy foods that can be deadly, Gulf seafood deemed safe to eat and study finds dorm food bad for the waistline.
Feeling that cool-weather chill? Cozy up to warm pot of stew. For a change of pace, try chicken, lamb, beans or seafood as the main attraction. Stews contain a variety of veggies — carrots, potatoes, onions and celery — that add immunity-boosting vitamins.