Seafood doesn’t have to be an occasional treat

Seafood doesn’t have to be an occasional treat. The U.S. government food guidelines for adults recommend making fish and shellfish your main protein twice a week. This might seem a no-brainer in shrimp-loving Louisiana, but even we can make seafood healthier. Aim for 8-ounce portions of seafood for adults and smaller servings for children. Follow these tips to add these nutrition-rich items to your plate:

Go for salmon, trout, mackerel, oysters in season and sardines. They’re higher in healthy omega-3 fats and lower in mercury.

Batter does matter. Avoid breading, frying and creamy sauces. Grill, broil or bake fish. Use spices and lime or lemon juice to cut down on sodium.

Oysters, mussels, clams and calamari (squid) count toward your seafood quota. Try them in pasta dishes, soups and stews.

Canned salmon, tuna and sardines are just as good as fresh or frozen. Keep these items on hand for salads and sandwiches. Canned white tuna is higher in omega-3 fats, but canned light tuna is lower in mercury. Look for water-packed varieties and watch the sodium.

Check shellfish for freshness. Tap clam, mussel and oyster shells. Toss those that don’t clamp shut. Cook shrimp, lobster and scallops until they’re milky white. Cook fish to an internal temperature of 145 degrees Farenheit. It should flake with a fork.

Think outside the frozen fish finger box. Try fish tacos, a shrimp stir fry or salmon burgers. Toss grilled fish on a salad.

Used grilled fish or canned tuna and salmon in place of chicken and deli meats.

You don’t have to shell out cash to fit seafood into your meals. Whiting, tilapia and some frozen seafood usually cost less. Look for coupons and sales to help save money.

Keep seafood on the menu while you’re pregnant and nursing, but keep an eye on mercury in what you eat. Encourage babies and children to eat age-appropriate portions of seafood because omega-3 fats can help improve nervous system development.

Practice portion power. A drained can of tuna is 3 to 4 ounces. A salmon steak is 4 to 6 ounces. A small trout is about 3 ounces.

Source: U.S. Department of Agriculture.

Fish & Seafood with Bill & Sheila

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