Many people enjoy seafood this time of year. The term seafood includes fish, as well. It is a large category of marine animals that live both in the sea and freshwater, including fish such as salmon, tuna, trout and tilapia as well as shellfish such as shrimp crab and oysters.
Seafood can help prevent heart disease. It contains omega-3 fatty acids, EPA (eicosapentaenoic acid and DHA (docosahexaenoic acid). It also is a good source of lean protein, vitamin B 12 and D.
Americans have increased their seafood consumption, but still are not meeting the recommended eight ounces per week. Children should consume smaller amounts. Women who are pregnant or breastfeeding should consume between 8 and 12 ounces of a variety of seafood per week from sources that are lower in mercury. They can eat light tuna, but should limit albacore and yellow fin tuna to 4 ounces per week because it is higher in methyl mercury. They should avoid king mackerel, marlin, orange roughy, shark, swordfish, tilefish (Gulf of Mexico), and bigeye tuna.
Seafood doesn’t need to break your budget. There are low-cost options. Buy fish in its simplest form such as canned, frozen fillets and or fresh.
Enjoy fish beyond the holidays. Try salmon patties, a shrimp stir-fry, grilled fish tacos, or clams with whole-wheat pasta. Try grilling, broiling, roasting, or baking. Use spices or herbs, such as dill, chili powder, paprika, or cumin and lemon or lime juice. These add flavor without adding salt.
Remember, cook seafood to 145°F and re heat leftover seafood to 165°F. To avoid foodborne infection, do not eat raw or undercooked fish, shellfish, or food containing raw or undercooked seafood.
Family members might not like the smell of fish when it’s cooking. Fresh fish should never have a fishy odor. If it does, throw it out. The odor is a sign of spoilage microorganisms which may also indicate the fish has not been handled properly.
When cooking fish, it’s a good idea to light a candle or put a slice of orange in the oven while the fish is baking or broiling. Or better yet, grill outdoors.
If you have young children you are cooking for during the holidays, here is a recipe for tuna burgers. You can substitute canned salmon.
Tuna Burgers
2 (4.5-ounce) cans low-sodium tuna, packed in water
1 cup bread crumbs, divided
1 cup low-fat cheddar cheese, shredded
1 egg, lightly beaten
1/2 cup non-fat Ranch salad dressing
1/4 cup finely chopped onion
Non-stick cooking spray
Wash hands. Rinse the top of the tuna can. Open and drain tuna, separate into flakes using a fork. In a medium bowl, combine tuna, 1/2 cup breadcrumbs, cheese, egg, salad dressing and onion. Form six patties; coat each side with remaining 1/2 cup breadcrumbs. Spray non-stick skillet with cooking spray; heat to medium heat. Cook patties 3–5 minutes on each side until golden brown and internal temperature of each patty reaches 160°F. Makes 6 servings, one patty per serving.
