Judy E. Buss

Seafood is an important component of a healthy diet. The benefits of consuming such fare are many. However, the most significant of all is its high concentration of Omega 3, a fatty acid which is vital to good health. Omega 3 protects against cardiovascular disease, helps prevent certain cancers, and acts as an anti-inflammatory agent. It can also relive high blood pressure, arthritis symptoms, asthma, and raises the HDL (the good cholesterol) in the blood.

Fish with the highest concentration of Omega 3 fatty acids, such as sardines, mackerel, herring, salmon, tuna, anchovies and catfish, are the most beneficial. Shellfish, namely crab, lobster, shrimp, mussels, and clams contain smaller amounts of the beneficial fat. Walnuts, flaxseed, and rapeseed are among the few land plants which provide a small amount of Omega 3 as well.

Unfortunately, in today’s world, some seafood is contaminated with pesticides, petroleum, and other industrial pollutants. To get the most health-promoting benefits from marine life with a minimum of risk, choose smaller types of fish. Their shorter life span limits their exposure to toxins. Shellfish, particularly shrimp, however, may be quite contaminated from oil spills, depending on their source. When eating farm-raised fish, smaller species are preferable; they harbor less hormones and antibiotics than their larger counterparts. Consume a variety of seafood to limit overdosing on one type of pollutant. If you do eat a larger type fish, refrain from eating the skin, where toxins tend to be stored. Avoid eating fish caught in lakes; they are among the most contaminated bodies of water. Fresh seafood is superior to canned. If canned fish is selected, then water-packed is best.

Seafood is an outstanding source of protein, and lends itself to countless, delicious preparations. Poaching, broiling, steaming, and baking are the best cooking methods. All fried food is harmful, including seafood, because of the dangerous, cancer-causing chemical changes the oil undergoes while being subjected to intense frying heat. Such a cooking method also uses large amounts of oil which dramatically increases the food’s caloric count. In the case of seafood, frying also reduces its Omega 3 potency. There are scores of mouthwatering seafood recipes waiting for you to discover. Supermarkets offer a wide variety of fresh and frozen marine flesh. It is easy to cook and takes little time. Let’s go fishing at our nearest supermarket and dive into the world of fabulicious seafood fare!

Seafood Salad
Note: This can be made with one kind of fish or other seafood.

0.45 lb fish, scallops, shrimp and catfish combined, per person OR catfish or tilapia alone
1-1/2 tablespoon tarragon
Salt and pepper

Dressing:
Juice of 1/2 lemon
3 tablespoons  extra virgin olive oil
1 clove garlic, finely grated
1 tablespoon capers, drained
1 stalk celery, finely chopped
1 tablespoon parsley, finely chopped

To cook fish: Rinse and place in a skillet, skin-side down. Wash hands. Add water ¼ inch deep; fish should not be covered with water. Cover and cook gently for 15 minutes, or until fork-tender at its thickest part. Drain. Peel, devein shrimp. Rinse shrimp and scallops. Wash hands. Separately, cook scallops and shrimp in water and ½ cup dry cooking wine for 7 minutes. In a bowl, make dressing. Cut seafood into bite-sized pieces. Mix all ingredients. Chill.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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