EAT MORE FISH
EXPAND YOUR SEAFOOD HORIZONS.
SOME PEOPLE HAVE A LOVE-HATE relationship with seafood. And then there are those who enjoy seafood in restaurants, but are intimidated by the prospect of buying it and preparing it at home. Regardless of which camp you fall into, increasing the amount of seafood you eat can have a good effect on your health.
When scientists compare diets around the globe, the healthiest have one thing in common: lots of seafood. For example, people in Iceland and Japan, where people live the longest—81 years on average—have the world’s highest per capita consumption of seafood. Fish isn’t the only reason behind this longevity, but it helps.
What makes seafood so healthy? First, it’s a lean protein, with very little saturated fat. Also, the fat it does contain is mostly good-for-you omega-3 fatty acids, a type of poly-unsaturated fat that has been shown to protect against heart disease, stroke, and some forms of cancer; reduce blood pressure; and control inflammation. In the U.S., we barely eat 16 pounds of seafood, on average, each year (our average life expectancy is 78 years). That’s one reason why the Dietary Guidelines for Americans recommend two 4-ounce servings per week in place of beef, pork, or poultry. Most Americans eat only about half of that.
This chapter is full of tips and strategies to help you overcome your habit hurdles. You’ll find budget-conscious and family-friendly fish meals and simple cooking techniques for seafood novices. If you already eat fish twice a week, focus on trying new, sustainable species. If you’re a vegetarian, you’ll find other ways to get your omega-3s.
YOUR GOAL
Make seafood the centerpiece of two meals a week.
The 12 Healthy Habits
IF YOUR FAMILY TURNS UP THEIR NOSES at the mere sight of seafood at the table, try these five ways to make meals more palatable. These makeovers taste so good no one will even notice—or care—that they’re chowing down on fish.
SEAFOOD PASTA
If you already make pasta several nights a week, try adding in some grilled or canned fish. One good option for picky eaters: shrimp. It’s sweet, succulent, and incredibly versatile: It cooks quickly using a variety of cooking techniques and can be served hot or cold. Try a few shrimp recipes like Peppery Pasta with Arugula and Shrimp.
SMOKED SALMON
It’s a great sub for ham, bacon, or sausage in your morning omelet or frittata or dinnertime quiche.
FISH TACOS
Instead of using ground beef, take taco night to the ocean with tilapia, halibut, or other mild fish fillets. Try the Blackened Tilapia Baja Tacos or the Chimichurri Halibut Tacos to get started.
TUNA OR SALMON BURGERS
Our Salmon Burger, for example, has only 372 calories (that’s including the bun) and 16 grams of fat, most of which is the heart-healthy poly-and monounsaturated kinds. If you’re using tuna, pair it with ginger to bring out its natural flavor.
They’re usually a big hit due to their real crunch appeal, but your basic fried fish stick dunked in tangy tartar sauce can add up to half a day’s sodium and saturated fat allowances. Try our makeover instead, which features strips of meaty halibut seasoned and breaded in a panko-pumpkinseed coating—the seeds add extra crunch and heart-healthy fat.
“I have a visceral reaction to seafood. Eww!”
ANDREA STILLWELL
Postal Clerk
FISH CHALLENGE: Andrea’s dislike for fish started at a young age. “I grew up near the ocean and saw what washes up. I didn’t want to eat anything out of there!” Add to that the fact that Andrea’s early culinary exposure to seafood consisted of her mom’s tuna casserole and “stinky” tuna sandwiches, and it’s no wonder she skips half the recipes in her Cooking Light cookbook collection because of the fish.
OUR ADVICE
▪ Steer clear of “fishy” fish. Arctic char looks like salmon, but it’s less oily, so there’s less fishy taste. Flounder and catfish are also mild and readily available, as are rainbow trout and haddock. Tilapia is the boneless, skinless chicken breast of the sea—it has an almost neutral flavor. All of these, with varying levels of omega-3s, are great to experiment with in recipes.
▪ Pack seafood dishes with other flavors. Andrea loves curry, soups, and stews—all foods with robust flavors—and seafood versions will likely be enjoyable for her, too. Try Saffron Fish Stew with White Beans —it’s chock-full of spices sure to please any palate.
▪ Cook outside. Grilling gives seafood great smoky flavor, and cooking outdoors means the fishy smell doesn’t get in your house. (Just be sure to thoroughly oil the grates first, or risk leaving delicate fish stuck to the grill.)
▪ Go for shrimp. This sweet, succulent shellfish is available peeled and deveined, which helps lessen the eww factor. Once you’ve mastered a few shrimp recipes, you’re ready to move on to scallops and mussels, two other seafood options with a naturally sweet flavor.
with ALLISON FISHMAN
GAIN FISH-COOKING CONFIDENCE
If you’re not in the habit of preparing fish at home, you might lack seafood-cooking confidence. Here’s how to overcome your fear of fish:
▪ Grill it. While you can get a special fish basket for the grill, you don’t need one as long as you use the proper technique. First, preheat your grill and make sure the grate is clean and dry. Then oil the grate and your fish. When the fish is done cooking, it will release when gingerly nudged by your spatula. If it does not release from a clean, well-oiled grill, then it’s simply not ready! Give it a little more time; the fish will release easily when done.
▪ Sauté it. A nonstick skillet will allow you to get a crispy, golden brown sear on your fish. Yes, you’ll still need a spritz of oil, but nothing beats a nonstick skillet when it comes to cooking fish on the stovetop.
▪ Broil it. All you need to do is coat a sheet pan with nonstick cooking spray, place your fish on top, season, and broil. It’s quick, easy, and leaves no scent behind. The rule of thumb for cooking fish is 8 to 10 minutes for every inch of thickness.
▪ Get the right tools. Let’s face it, fish has a different texture from other proteins, which is part of its appeal, but that’s why it may be a bit challenging in the kitchen. I’m not one for unnecessary gadgets, but a fish spatula is a good investment. It’s extra flexible, which means you can really get under that fish when you turn it.
One study of 85,000 women found that those who ate five or more servings of fish per week had a 30% lower risk of heart failure, but only if the fish was broiled or baked. Eating just one serving of fried fish per week was linked to a 48% higher risk of heart failure.
FISH MAY START OUT as a wonder protein, but it can undergo a drastic transformation when it hits a commercial kitchen. Seafood restaurants have a long history of serving heaping baskets of heavily battered, deep-fried fish paired with even more deep-fried accompaniments. Here, our guide to the dishes at your local seafood restaurant:
Confirm with your server that the base of the restaurant’s clam chowder isn’t heavy cream.
SPLURGE ONLY
Fish and Chips
943 calories
A thick batter and oil that’s slightly too cool will cause whatever’s being fried to soak up oil—and fat and calories—like a sponge. Split one order among a group.
Fish and Shellfish Platters
1,194 calories
In addition to thickly coated, deep-fried seafood, you’re getting fried starches, slaw, sauce, melted butter, and maybe a biscuit or two. Go for grilled instead.
ASK YOUR SERVER
Mixed Grill
667 calories
Mixed grills generally offer several types of grilled seafood; the calorie and fat savings help mitigate the cup of slaw and fries.
Crab Cakes
492 calories
These may be a lower-calorie choice, but there’s probably more saturated fat from the mayo in the filling and butter in which they’re cooked than you need.
HEALTHY CHOICE
Cup of Clam Chowder
262 calories
Contrary to popular belief, most restaurants make chowder with milk and flour, not cream.
Blackened (or Grilled) Fish
367 calories
Blackened fish is usually cooked with very little, if any, fat. If spicy heat doesn’t light your fire, go for the grilled version.
DON’T BE INTIMIDATED BY THE SEAFOOD COUNTER at your grocery store. You can find fresh and frozen options that fit your budget. Here’s what to look for:
WHOLE FRESH FISH
▪ Look for shiny skin; tightly adhering scales; bright, clear eyes; firm, taut flesh that springs back when pressed; and a moist, flat tail.
▪ Gills should be cherry-red, not brownish.
▪ Saltwater fish should smell briny; freshwater fish should smell like a clean pond.
FRESH FILLETS AND STEAKS
▪ When buying white-fleshed fish, choose translucent-looking fillets with a pinkish tint.
▪ When buying any color fish, the flesh should appear dense without any gaps between layers.
▪ If the fish is wrapped in plastic, the package should contain little to no liquid.
▪ Ask the fishmonger to remove any pin bones, which run crosswise to the backbone.
FROZEN FISH
▪ Look for shiny, rock-hard frozen fish with no white freezer-burn spots, frost, or ice crystals.
▪ Choose well-sealed packages from the bottom of the freezer case that are at most three months old.
HANDLE WITH CARE
When shopping, ask for your fish to be packed with a separate bag of crushed ice to keep it cold. Refrigerate whole fish up to two days; fillets and steaks one to two days. Place the fish in a plastic bag, then top with a zip-top plastic bag filled with ice. Thaw frozen fish in the refrigerator.
The Fish-on-a-Budget Challenge
“We’re sticklers about money, and seafood can be expensive.”
JOSH RUTLEDGE
Cooking Light Assistant Production Editor
FISH CHALLENGE: Like many young couples, Josh and his wife Meredith work hard to maximize their food dollars, and when Josh sees fish, he sees dollar signs. The couple’s weekly grocery budget is just $50. At checkout, that translates to bulk quantities of skinless, boneless chicken breasts and less-expensive cuts of red meat. And though Josh will occasionally pick up tilapia or shrimp if it’s on sale, fish comes to the family plate at most once a week. “I love salmon, but it’s quite a bit more money than a chicken breast.”
OUR ADVICE
▪ Look for bargains. Grocery stores sell large packs of individually wrapped, frozen fish fillets, usually at a rate dramatically discounted from fresh varieties. In-season, fresh varieties are also a good buy; you can enjoy them now or freeze them for later.
▪ Use a little, save a lot. Look for recipes that use less-expensive varieties or smaller amounts of pricier seafood in multiple servings. Peppery Pasta with Arugula and Shrimp uses half a pound of shrimp in four servings.
▪ Break open a can. Canned or jarred seafood is an easy, often inexpensive way to incorporate fish into your meals when fresh selections are limited or too pricey. For example, use just two 5-ounce cans of solid white tuna (at about $2 a can) for the Tuna and White Bean Salad. While you’re comparing prices, check the labels, too. Unlike fresh, canned fish often comes packed with added salt (200mg to 300mg sodium in 2 ounces), so choose the low-sodium or unsalted variety, if available, or give it a good rinse before mixing it in.
▪ Try whole fish. If you’re adventurous, look for meaty heads, tails, and trimmings of larger fish like salmon, cod, and halibut, which are often sold at bargain prices. Simmer or steam, pick off the meat, and add to chowders and casseroles.
ALL THOSE ABBREVIATIONS and technical-sounding terms linked to omega-3s can be confusing. But the basics are this: Not all omega-3s are created equal.
WHAT THEY ARE
There are three major types of omega-3 fatty acids. The two most important ones are found mostly in cold-water fish and are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The third type of omega-3 is alpha-linolenic acid (ALA), which is found in plant sources, including canola and soybean oils, walnuts, and flaxseeds.
THE HEALTH BENEFITS
Unlike the fat in a porterhouse or French fries, omega-3 fatty acids are polyunsaturated, so they don’t cause the plaque build-up in arteries that can lead to heart disease. In fact, when substituted for saturated or trans fat, polyunsaturated fats raise “good” high-density lipoprotein (HDL) cholesterol, helping to lower the risk of cardiovascular disease. Studies suggest they may also help with rheumatoid arthritis and depression.
Canola oil is one plant-based source of omega-3s.
HOW MUCH YOU NEED
The Dietary Guidelines of Americans recommend 8 ounces of fish a week to help supply at least 250mg per day of EPA and DHA, or 1.75g each week. The American Heart Association recommends 1,000mg per day of EPA and DHA for people with heart disease, and higher amounts (2,000–4,000mg per day) if you need to lower triglycerides.
VEGETARIANS AND OMEGA-3S
Fish is hands down the best source of omega-3 fatty acids. So, if you rely on plants to get these fats, you’ll be getting primarily ALA omega-3s. (The only plant soure of DHA is algae.) To be beneficial, ALA must be converted in our bodies to EPA and DHA. Unfortunately, we’re not all that efficient with this process, so very little (10% or less) gets converted. But vegetarians needn’t despair: It is possible to get enough omega-3s in your diet.
Two tablespoons of walnuts contain 1.3 grams of omega-3s.
Here’s how:
▪ Eat more salads. Make salads with dark, leafy greens and top with a vinaigrette made with omega-3 — rich canola or soybean oil. Toss in some edamame and pumpkinseeds.
▪ Find fun ways to add in ground flaxseed. A 2-tablespoon serving has more than 3 grams of ALA omega-3s. Add it to your morning oatmeal, stir it into yogurt, or mix it into bread dough or muffin batter for a nutritional boost.
▪ Buy high-omega-3 eggs. Hint: Chickens fed a high-flaxseed diet produce eggs that are higher in omega-3 levels.
▪ Consider a supplement. It’s best to get omega-3s naturally from food, but realistically it’s tough to get what you need if you’re really forgoing fish. Talk to your doctor about an algae-based supplement that provides DHA omega-3.
SALMON VS. PEANUT BUTTER You’d have to consume 1,520 calories of peanut butter (1 cup) to get the same amount of omega-3s found in one 200-calorie, 4-ounce serving of salmon.
Omega-3s are popping up in all sorts of food, including peanut butter, yogurt, bread, and cereal. But check the label: You’re probably getting less than you think. When you see omega-3 touted on a food label (and it’s not fish and doesn’t contain fish oil or algal oil), it’s safe to assume you’re only getting ALA. That means you may only get the amount of omega-3s found in a bite of salmon, and there’s little evidence that ALA offers the same benefits of EPA and DHA.
One study estimates that Americans’ low seafood and omega-3 intake may be responsible for about 84,000 deaths per year, making seafood deficiency the second biggest dietary contributor to preventable deaths, just behind sodium consumption.
WHAT ABOUT MERCURY?
Larger and carnivorous fish contain higher levels of mercury, which they absorb from prey. Mercury interferes with brain development in fetuses and children. The Dietary Guidelines for Americans advise women who are or may become pregnant, nursing mothers, and children to eat two servings per week of fish and avoid shark, swordfish, tilefish, and king mackerel. If you’re pregnant, you should also limit albacore tuna, which is higher in mercury, to 6 ounces a week. Focus instead on seafood lowest in mercury, which includes shipped, canned light tuna, salmon, pollock, catfish, and shrimp.
ALAS, SOME OF THE FISH that rate highest on ecofriendly lists are also among the lowest in heart-healthy omega-3 fatty acids. But don’t give up yet. Fish is the best source of two important types of omega-3s: DHA and EPA. A 4-ounce serving of one of the fish below provides a hefty dose of your daily omega-3s while also offering a great sustainable option.
BEST FOR OMEGA-3S
▪ Wild-caught Alaskan salmon
▪ Farmed or wild-caught oysters from Canada or the Gulf of Mexico
▪ Wild-caught Pacific sardines
▪ U.S.-farmed rainbow trout
▪ U.S.-caught fresh or frozen Pacific albacore tuna
WAYS TO SUSS OUT SUSTAINABLE SEAFOOD
▪ Keep knowledge on hand. Download free wallet-sized guides for seafood and sushi at blueocean.org and seafoodwatch.org that will give you the lowdown on the best sustainable choices for your region. You can also use your mobile phone to download the Seafood Watch app from Monterey Bay Aquarium and find out instantly if a fish you plan to buy or eat is ecofriendly.
▪ Be label literate. When you’re grocery shopping and you’ve forgotten your Monterey Bay Guide, look for these two labels: Marine Stewardship Council and Friend of the Sea. Fish and seafood with these labels come from certified sustainable and well-managed fisheries.
▪ Know your menus. Fish2Fork.com rates restaurants by the greenness of their seafood offerings. The Seafood Watch iPhone and Android apps include Project FishMap, which lets you share the locations of restaurants where you found ocean-friendly seafood.
with BARTON SEAVER, CHEF AND SUSTAINABLE SEAFOOD ADVOCATE
THREE REASONS YOU SHOULD GO SUSTAINABLE
1. IT’S LESS EXPENSIVE.
Sustainable products are usually very plentiful and available, so oftentimes they’re the most economical option. The most sustainable seafood item in your supermarket is probably the canned fish, which is often the cheapest.
2. YOU’LL GET BETTER-QUALITY FISH.
If you walk into your local fish store and ask for the freshest fish available, chances are you’ll get something sustainable. That’s a much better option than insisting on salmon—which may not be in season—because the recipe you’re using requires it. A lot of people don’t realize that 90% of fish cookery is purchasing. There’s nothing I can do as a chef to make up for poor-quality fish.
3. IT SUSTAINS THE ECOSYSTEM.
Some people wrongly assume it’s better to avoid eating fish entirely, but the truth is that it does damage to our ecosystem, too. When you support and eat sustainable seafood, you encourage the restoration of ecosystems rather than just sacrificing them.
SUSTAINABLE LOBSTER. Opt for the species called “American lobster”—its population is well managed in Canada and the U.S. in the northeastern Atlantic states.
When you have the choice, substitute farmed Arctic char for farmed salmon. While they both have nice orange colors and are high in omega-3s, the char’s more ecofriendly.
WHEN YOU’RE MAKING YOUR PLANS to up your weekly fish intake, start with options on the “Super Green” list created by Seafood Watch, a program run by the Monterey Bay Aquarium. To make the list, fish must have low levels of contaminants like mercury, be high in omega-3s (at least 250mg per serving), and come from a sustainable fishery.
THE SUPER GREEN LIST
This list includes seafood that contains low levels of contaminants, the daily minimum of omega-3s (at least 250mg per day), and is sustainable.
▪ Albacore tuna (troll-or pole-caught, from the U.S. or British Columbia)
▪ Freshwater coho salmon (farmed in tank systems, from the U.S.)
▪ Oysters (farmed)
▪ Pacific sardines (wild-caught)
▪ Rainbow trout (farmed)
▪ Salmon (wild-caught, from Alaska)
Sesame Albacore Tuna
1 tablespoon olive oil
4 cups thinly sliced shiitake mushroom caps (about 10 ounces)
¼ cup organic vegetable broth
¼ cup rice vinegar
2 medium baby bok choy, quartered lengthwise
1 tablespoon sesame oil
2 tablespoons lower-sodium soy sauce
2 teaspoons sesame seeds
2 tablespoons chopped fresh cilantro
1 tablespoon canola oil
4 (6-ounce) fresh or frozen albacore tuna fillets, thawed
½ teaspoon salt
¼ teaspoon freshly ground black pepper
2 cups hot cooked long-grain white or brown rice
1. Heat a medium skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add mushrooms, and sauté 5 minutes or until lightly browned, stirring occasionally. Add broth and vinegar; boil 1 minute or until liquid almost evaporates. Keep warm.
2. Steam bok choy 1 minute. Heat a medium skillet over medium-high heat. Add sesame oil to pan; swirl to coat. Add bok choy, cut sides down; cook 1 minute. Add soy sauce and sesame seeds; cook 1 minute or until thoroughly heated. Add 1 tablespoon bok choy cooking liquid and cilantro to mushroom mixture; stir to combine.
3. Heat a large cast-iron skillet over high heat. Add canola oil to pan; swirl to coat. Sprinkle fish evenly with salt and pepper. Add fish to pan; sauté 1 minute on each side or until desired degree of doneness. Let stand 1 minute. Cut into ¼-inch-thick slices. To serve, place ½ cup rice on each of 4 plates; top each serving with 2 bok choy quarters. Arrange 1 tuna fillet on each plate; top each serving with ¼ cup mushroom mixture. Serves 4.
CALORIES 445; FAT 17.6g (sat 2.9g, mono 8g, poly 5.5g); PROTEIN 35.4g; CARB 36.2g; FIBER 3.2g; CHOL 47mg; IRON 2.4mg; SODIUM 760mg; CALC 145mg
Pan-Fried Trout with Tomato-Basil Sauté
2 ounces chopped pancetta
2 cups cherry tomatoes, halved
1 teaspoon minced garlic
1 teaspoon freshly ground black pepper, divided
½ teaspoon salt, divided
¼ cup small fresh basil leaves
1 tablespoon canola oil, divided
4 (6-ounce) trout fillets, divided
4 lemon wedges
1. Heat pancetta in a medium skillet over low heat. Cook 4 minutes or just until pancetta begins to brown. Add cherry tomatoes, garlic, ½ teaspoon pepper, and ⅛ teaspoon salt; cook 3 minutes or until tomatoes begin to soften. Remove from heat, and stir in basil leaves.
2. Heat a large nonstick skillet over medium-high heat. Add 1½ teaspoons oil to pan; swirl to coat. Sprinkle fish evenly with remaining ½ teaspoon pepper and remaining ⅜ teaspoon salt. Add 2 fillets to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm. Repeat procedure with remaining 1½ teaspoons oil and remaining 2 fillets. Top fish with tomato mixture. Serve fish with lemon wedges. Serves 4 (serving size: 1 fillet and about ⅓ cup sauce).
Sustainable Choice: When shopping, look for U.S.-farmed rainbow trout. Avoid wild-caught lake trout.
CALORIES 388; FAT 20.5g (sat 5.9g, mono 7.9g, poly 5.5g); PROTEIN 44.3g; CARB 4.3g; FIBER 1.3g; CHOL 126mg; IRON 1.1mg; SODIUM 604mg; CALC 169mg
Arctic Char with Blistered Cherry Tomatoes
3 tablespoons extra-virgin olive oil, divided
4 (6-ounce) Arctic char fillets
¾ teaspoon coarse salt, divided
½ teaspoon black pepper, divided
4 garlic cloves, halved
3 pints multicolored cherry tomatoes
¼ cup thinly sliced fresh basil
2 shallots, thinly sliced
1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil to pan; swirl to coat. Sprinkle fillets with ½ teaspoon salt and ¼ teaspoon pepper. Add fillets, flesh sides down, to pan; sauté 2 minutes. Place pan in oven; cook at 400° for 3 minutes or until desired degree of doneness.
3. Heat a large cast-iron skillet over medium heat. Add remaining 2 tablespoons oil to pan; swirl to coat. Add garlic; cook 2 minutes or until lightly browned, stirring occasionally. Increase heat to medium-high. Add tomatoes; sauté 2 minutes or until skins blister, stirring frequently. Remove pan from heat. Sprinkle tomato mixture with remaining ¼ teaspoon salt, remaining ¼ teaspoon black pepper, basil, and shallots; toss to combine. Serve with fish. Serves 4 (serving size: 1 fillet and about ¾ cup tomato mixture).
Sustainable Choice: If Arctic char is not available, substitute frozen wild Alaskan salmon.
CALORIES 380; FAT 20.4g (sat 3.8g, mono 11.7g, poly 3.6g); PROTEIN 31.4g; CARB 20g; FIBER 2.9g; CHOL 65mg; IRON 2mg; SODIUM 514mg; CALC 49mg
Broiled Oysters with Garlic-Buttered Breadcrumbs
1 tablespoon butter
2 teaspoons extra-virgin olive oil
2 garlic cloves, minced
1 teaspoon fresh lemon juice
1 (2-ounce) slice French bread baguette
⅛ teaspoon salt
⅛ teaspoon black pepper
24 shucked oysters
Cooking spray
1 tablespoon chopped fresh flat-leaf parsley
1. Preheat broiler.
2. Melt butter in a skillet over medium heat. Add oil and garlic; cook 1 minute, stirring occasionally. Remove from heat; stir in lemon juice.
3. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Combine breadcrumbs, butter mixture, salt, and pepper; mix well.
4. Arrange oysters on a broiler pan coated with cooking spray; top oysters with breadcrumb mixture. Broil 5 inches from heat 3 minutes or until breadcrumbs are golden. Sprinkle with parsley. Serves 6 (serving size: 4 oysters).
Sustainable Choice: Oysters are filter feeders, so they help keep the waters they live in clean. They’re a sustainable choice.
CALORIES 90; FAT 5.1g (sat 1.9g, mono 1.8g, poly 0.9g); PROTEIN 4.6g; CARB 6.4g; FIBER 0.2g; CHOL 35mg; IRON 4mg; SODIUM 232mg; CALC 39mg
Curried Coconut Mussels
Most mussels are now farm-raised, so they’re easier to clean. You should still take time to rinse them under cold running water, and be sure to remove any beards. “This is amazing,” said Shellycall on CookingLight.com. “If I got it in a restaurant I would go back just to eat this.” Saj723 said, “My husband and I wanted to drink the broth; it was that tasty.”
1 tablespoon olive oil
2 cups chopped onion
1 tablespoon finely chopped peeled fresh ginger
2 garlic cloves, minced
1 jalapeño pepper, chopped
2 teaspoons red curry paste
1 cup light coconut milk
½ cup dry white wine
1 teaspoon dark brown sugar
¼ teaspoon kosher salt
2 pounds small mussels (about 60), scrubbed and debearded
¾ cup small basil leaves, divided
3 tablespoons fresh lime juice
4 lime wedges
1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion, ginger, garlic, and jalapeño; sauté 3 minutes, stirring frequently. Stir in curry paste; cook 30 seconds, stirring constantly. Add coconut milk, wine, sugar, and salt; bring to a boil. Cook 2 minutes. Stir in mussels; cover and cook 5 minutes or until mussels open. Discard any unopened shells. Stir in ½ cup basil and juice. Divide mussels mixture evenly among 4 bowls, and spoon coconut milk mixture evenly over mussels. Sprinkle each serving with remaining basil; serve with lime wedges. Serves 4 (serving size: about 15 mussels, about ½ cup coconut milk mixture, 1 tablespoon basil, and 1 lime wedge).
Sustainable Choice: Mussels are a good sustainable choice. Most are farmed in an environmentally responsible way, so they have healthy habitats and stocks.
CALORIES 241; FAT 9.9g (sat 4g, mono 3.2g, poly 1.3g); PROTEIN 20g; CARB 19.1g; FIBER 1.7g; CHOL 42mg; IRON 6.8mg; SODIUM 594mg; CALC 80mg
Explore Different Fish Species
MOST PEOPLE FALL INTO A HABIT of reaching for three or four familiar types of fish. Branch out and try something new. Eating a variety of fish will ensure you’re eating species with varying levels of omega-3s and minimizing overexposure to environmental pollutants like mercury.
Paella with Poblanos, Corn, and Clams
This classic Spanish dish uses poblanos and corn for a Mexican twist. Be sure you don’t rush the last step to achieve the socarrat, the crisp browned rice on the bottom of the pan. The crust won’t form until all of the liquid from the clams and the tomatoes has boiled off. So be patient—it’s worth it.
Farmed littleneck clams are one of the best sustainable choices.
2 tablespoons olive oil
2 cups chopped yellow onion
3 garlic cloves, minced
2 poblano chiles, seeded and chopped
1¼ teaspoons kosher salt, divided
½ teaspoon freshly ground black pepper, divided
¾ cup uncooked short-grain brown rice
¼ teaspoon saffron threads, crushed
2 cups water
⅛ teaspoon ground red pepper
1½ cups fresh corn kernels (about 2 ears)
1 cup halved cherry tomatoes
2 pounds littleneck clams
2 tablespoons chopped fresh flat-leaf parsley
8 lemon wedges
2. Heat a 12-inch ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, garlic, poblanos, ½ teaspoon salt, and ¼ teaspoon black pepper; sauté 3 minutes. Add rice and saffron. Cook 2 minutes, stirring constantly. Add 2 cups water, remaining ¾ teaspoon salt, remaining ¼ teaspoon black pepper, and red pepper; bring to a boil.
3. Bake at 450° for 50 minutes or until rice is done. Stir in corn and tomatoes. Nestle clams into rice mixture. Bake at 450° for 12 minutes or until shells open, and discard unopened shells.
4. Return pan to medium-high heat, and cook without stirring 10 minutes or until liquid evaporates and rice browns. (It should smell toasty but not burned.) Top with parsley; serve with lemon wedges. Serves 4 (serving size: 1¼ cups rice mixture and about 7 clams).
Sustainable Choice: Because they help filter the water in which they live, clams and other bivalves are sustainable superstars.
CALORIES 340; FAT 9.1g (sat 1.1g, mono 5.2g, poly 1.3g); PROTEIN 14.8g; CARB 52.7g; FIBER 5.6g; CHOL 21mg; IRON 10mg; SODIUM 651mg; CALC 68mg
Seared Scallops with Lemony Sweet Pea Relish
Pat your scallops dry with paper towels to ensure a beautiful sear.
1 cup shelled fresh English peas
1½ teaspoons salt, divided
¼ cup extra-virgin olive oil, divided
1½ teaspoons grated lemon rind
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh flat-leaf parsley
¼ cup minced shallots
½ teaspoon freshly ground black pepper, divided
2¼ pounds large sea scallops
1½ cups pea shoots
6 lemon wedges
1. Cook English peas in boiling water with 1 teaspoon salt 2 minutes. Drain and rinse with cold water; drain. Combine peas, 3 tablespoons oil, rind, juice, parsley, and shallots. Stir in ¼ teaspoon salt and ¼ teaspoon pepper; toss gently.
2. Heat a large cast-iron skillet over medium-high heat. Add 1½ teaspoons oil to pan; swirl to coat. Sprinkle remaining ¼ teaspoon salt and remaining ¼ teaspoon black pepper over scallops. Add half of scallops to pan; cook 2 minutes on each side or until browned. Repeat procedure with remaining 1½ tea-spoons oil and scallops. Divide scallops evenly among 6 plates; top each serving with 2½ tablespoons pea mixture and ¼ cup pea shoots. Serve with lemon wedges. Serves 6.
Sustainable Choice: Diver-caught scallops are considered the best of the large variety (because other large scallops are dredged, harming the ocean floor).
CALORIES 260; FAT 10.4g (sat 1.4g, mono 6.6g, poly 1.4g); PROTEIN 30.2g; CARB 10.6g; FIBER 1.5g; CHOL 56mg; IRON 1.1mg; SODIUM 513mg CALC 53mg
SALMON IS ONE OF THE BEST SOURCES of heart-healthy omega-3 fats. Even better, the flavor and meaty-fatty texture make it seem luxurious and indulgent, a real treat to eat. Its high fat content keeps it moist even when slightly overcooked—so it’s a perfect option for the intense heat of the grill.
Maple-Glazed Salmon
1 teaspoon kosher salt
1 teaspoon paprika
½ teaspoon chili powder
½ teaspoon ground ancho chile powder
¼ teaspoon ground cumin
¼ teaspoon brown sugar
4 (6-ounce) wild Alaskan salmon fillets
Cooking spray
2 tablespoons maple syrup
1. Preheat broiler.
2. Combine first 6 ingredients; rub spice mixture evenly over flesh side of fillets. Place fish on a broiler pan coated with cooking spray; broil 6 minutes or until desired degree of doneness. Brush fillets evenly with syrup; broil 1 minute. Serves 4 (serving size: 1 fillet).
Sustainable Choice: Look for salmon labeled “wild Alaskan salmon.” If unavailable, buy frozen Alaskan salmon. Avoid farmed Atlantic salmon. Farming salmon in ocean nets has resulted in pollution and a host of other issues, although U.S. tank-farmed coho, sake, and silver salmon are acceptable choices.
CALORIES 352; FAT 20g (sat 3.2g; mono 7g; poly 2.7g); PROTEIN 34.6g; CARB 8.6g; FIBER 0.2g; CHOL 104mg; IRON 1.6mg; SODIUM 574mg; CALC 80mg
2 tablespoons hoisin sauce
2 teaspoons lower-sodium soy sauce
½ teaspoon dark sesame oil
4 (6-ounce) skinless wild Alaskan salmon fillets
Cooking spray
1 teaspoon sesame seeds
Lemon rind strips (optional)
1. Preheat oven to 400°.
2. Combine first 3 ingredients in a shallow dish. Add fish to dish, turning to coat. Marinate at room temperature 8 minutes, turning occasionally.
3. Remove fish from marinade; discard marinade. Place fish on a baking sheet coated with cooking spray. Sprinkle fish evenly with sesame seeds. Bake at 400° for 8 minutes or until desired degree of doneness. Garnish with rind, if desired. Serves 4 (serving size: 1 fillet).
CALORIES 255; FAT 11.7g (sat 2.7g, mono 4.8g, poly 2.8g); PROTEIN 31.5g; CARB 3.9g; FIBER 0.3g; CHOL 81mg; IRON 0.7mg; SODIUM 285mg; CALC 26mg
Quick Side
Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon canola oil to pan; swirl to coat. Add 1 pound snow peas and ¼ teaspoon salt; sauté 2 minutes. Stir in 2 teaspoons bottled minced garlic and ¼ teaspoon crushed red pepper; sauté 1 minute. Stir in ¼ teaspoon sugar; sauté 1 minute. Remove from heat; drizzle with ½ teaspoon dark sesame oil. Serves 4.
CALORIES 72; FAT 2.2g (sat 0.2g, mono 1g, poly 0.7g); PROTEIN 3.2g; CARB 9.4g; FIBER 3g; CHOL 0mg; IRON 2.4mg; SODIUM 150mg; CALC 49mg
Grilled King Salmon with Tomato-Peach Salsa
1 cup chopped peeled peach
¾ cup quartered cherry tomatoes
¼ cup thinly vertically sliced red onion
3 tablespoons small fresh mint leaves
3 tablespoons small fresh basil leaves
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 tablespoon honey
1 jalapeño pepper, thinly sliced (optional)
1 teaspoon kosher salt, divided
4 (6-ounce) wild Alaskan king salmon fillets
¼ teaspoon freshly ground black pepper
Cooking spray
1. Preheat grill to high heat.
2. Combine first 8 ingredients in a bowl; add jalapeño, if desired. Sprinkle mixture with ¼ teaspoon salt; toss gently, and set aside.
3. Sprinkle fillets evenly with remaining ¾ teaspoon salt and black pepper. Place fillets on grill rack coated with cooking spray, and grill 10 minutes or until desired degree of doneness, turning after 5 minutes. Serve with salsa. Serves 4 (serving size: 1 fillet and about ½ cup salsa).
CALORIES 325; FAT 21.9g (sat 3.3g, mono 10.2g, poly 2.8g); PROTEIN 26.7g; CARB 6.4g; FIBER 1.2g; CHOL 78mg; IRON 1.4mg; SODIUM 544mg; CALC 68mg
FISHING FOR FLAVORS
Versatile salmon pairs with bold and subtle tastes:
Salty: lower-sodium soy sauce, capers, miso, olives
Sweet: honey, brown sugar, maple syrup, orange juice or rind
Sour: fresh lemon, fresh lime, vinegar
Pungent: onion, shallots, garlic, ginger, horseradish, sesame
Creamy: cream cheese, yogurt, crème fraîche, butter
Smoky: chipotle chiles, smoked paprika, cumin
Green: fresh herbs (especially dill, chives, and mint), cucumber, asparagus
INTRODUCE FISH IN THE DISHES you and your family already enjoy, from pizza and sandwiches to burgers, tacos, and tostadas. Use familiar flavorings and favorite ingredients to enhance the appeal.
Salmon Burgers
1 pound skinless center-cut salmon fillets, cut into 1-inch pieces, divided
2 tablespoons Dijon mustard, divided
2 teaspoons grated lemon rind
2 tablespoons minced fresh tarragon
1 tablespoon finely chopped shallots (about 1 small)
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon honey
1 cup arugula leaves
½ cup thinly sliced red onion
1 teaspoon fresh lemon juice
1 teaspoon extra-virgin olive oil
Cooking spray
4 (1½-ounce) hamburger buns, toasted
1. Place ¼ pound salmon, 1 tablespoon mustard, and rind in a food processor; process until smooth. Spoon puree into a large bowl. Place remaining ¾ pound salmon in food processor; pulse 6 times or until coarsely chopped. Fold chopped salmon, tarragon, shallots, salt, and pepper into puree. Divide mixture into 4 equal portions, gently shaping each into a ½-inch-thick patty. Cover and chill until ready to grill.
2. Preheat grill to medium heat.
3. Combine remaining 1 tablespoon mustard and honey in a small bowl, and set aside.
4. Combine arugula, onion, juice, and oil in a medium bowl. Set aside.
5. Lightly coat both sides of burgers with cooking spray. Place patties on grill rack; grill 2 minutes. Carefully turn patties, and grill 1 minute or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each serving with 1½ teaspoons honey mixture, ¼ cup arugula mixture, and top half of bun. Serves 4 (serving size: 1 burger).
CALORIES 372; FAT 16g (sat 3.2g, mono 5.9g, poly 5.8g); PROTEIN 27.3g; CARB 28.2g; FIBER 1.5g; CHOL 67mg; IRON 2.1mg; SODIUM 569mg; CALC 92mg
Broiled Tilapia Gyros
Fish:
1½ pounds tilapia fillets
1½ tablespoons olive oil
½ teaspoon freshly ground black pepper
¼ teaspoon salt
Cooking spray
Tzatziki:
¾ cup plain 2% reduced-fat Greek yogurt
2 teaspoons chopped fresh dill
1½ teaspoons fresh lemon juice
½ teaspoon freshly ground black pepper
¼ teaspoon salt
2 garlic cloves, minced
Remaining ingredients:
4 (2.75-ounce) Mediterranean-style wheat flatbreads
½ cup vertically sliced red onion (about ½ small onion)
1 ripe avocado, peeled and cut into 12 thin slices
1 medium tomato, thinly sliced
½ small English cucumber, thinly sliced (about ½ cup)
1. Preheat broiler.
2. To prepare fish, brush fish with oil; sprinkle with ½ teaspoon pepper and ¼ teaspoon salt. Place fish on a broiler pan coated with cooking spray. Broil 6 minutes or until fish flakes easily when tested with a fork.
3. To prepare tzatziki, place yogurt and next 5 ingredients in a food processor or blender; pulse until smooth.
4. Spread 2 tablespoons tzatziki in center of each flatbread. Divide fish evenly among flatbreads. Top each with 2 tablespoons onion, 3 avocado slices, 2 tomato slices, and about 6 cucumber slices; fold in half. Serves 4 (serving size: 1 filled gyro).
Sustainable Choice: Avoid fillets from China or Taiwan, which are typically sold frozen. Although not abundant, U.S.-farmed tilapia is the best sustainable option. Central and South American fish are the next best alternative.
CALORIES 479; FAT 16.8g (sat 3.7g, mono 9.4g; poly 2.2g); PROTEIN 46.1g; CARB 39.7g; FIBER 9.4g; CHOL 88mg; IRON 3.5mg; SODIUM 538mg; CALC 120mg
Because tilapia is a mild-flavored fish, it’s a good choice for kids and the seafood-averse.
EXPERT TIP: Appearance Is Important
“Kids are swayed by the appearance of food, so serve your fish with style. Boost the eye appeal and get creative with your presentation: fish skewered on sticks, sautéed on a bed of pasta, grilled, baked in a boat, or crisped in the oven. Kids also like the make-your-own approach.”
Jill Castle, MS, RD, blogger Just the Right Byte
“These were the best fish tacos I’ve ever had!” said BrendaLRGale on CookingLight.com. “The spices on the fish would go well with shrimp, too. All the flavors went so well together.”
¼ cup reduced-fat sour cream
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 jalapeño pepper, seeded and chopped
1 cup thinly sliced white onion
1½ teaspoons paprika
1½ teaspoons brown sugar
1 teaspoon dried oregano
¾ teaspoon garlic powder
½ teaspoon salt
½ teaspoon ground cumin
¼ teaspoon ground red pepper
4 (6-ounce) tilapia fillets
1 tablespoon canola oil
8 (6-inch) corn tortillas
½ ripe peeled avocado, thinly sliced
4 lime wedges
1. Place first 4 ingredients in a food processor; process until smooth. Combine jalapeño sauce and onion in a small bowl.
2. Combine paprika and next 6 ingredients; sprinkle evenly over fish. Heat a large cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
3. Warm tortillas according to package directions. Divide fish, onion mixture, and avocado evenly among tortillas. Serve with lime wedges. Serves 4 (serving size: 2 tacos).
CALORIES 362; FAT 13.6g (sat 3.1g,mono 6.4g, poly 2.8g); PROTEIN 37g; CARB 27.1g; FIBER 4.9g; CHOL 79mg; IRON 1.5mg; SODIUM 388mg; CALC 74mg
Chimichurri Halibut Tacos
Top with pineapple salsa or fresh salsa.
2 cups fresh flat-leaf parsley leaves
2 tablespoons fresh oregano
¾ teaspoon ground cumin
¼ teaspoon ground red pepper
5 garlic cloves, crushed
⅓ cup extra-virgin olive oil
5 (6-ounce) halibut fillets
1 teaspoon kosher salt
½ teaspoon black pepper
Cooking spray
12 (6-inch) corn tortillas
1. Place first 5 ingredients in a food processor; process until finely chopped. Slowly pour oil through food chute; process until smooth. Place fish in a shallow dish; rub mixture over fish. Cover and chill 2 hours.
2. Preheat grill to high heat.
3. Sprinkle fish with salt and black pepper. Place fish on grill rack coated with cooking spray, and grill 4 minutes on each side or until fish flakes easily when tested with a fork. Remove from grill. Break fish into chunks. Heat tortillas according to package directions. Divide fish evenly among tortillas. Serves 6 (serving size: 2 tacos).
Sustainable Choice: Wild-caught Alaskan halibut is the best option. If not available, opt for other U.S. or Canadian wild-caught Pacific halibut.
CALORIES 266; FAT 10.4g (sat 1.3g, mono 5.8g, poly 2g); PROTEIN 24.6g; CARB 19.8g; FIBER 2.6g; CHOL 34mg; IRON 1.6mg; SODIUM 394mg; CALC 93mg
Sautéed Tilapia Tacos with Grilled Peppers and Onions
2 ( ½-inch-thick) slices white onion
1 (8-ounce) package mini sweet bell peppers
Cooking spray
¾ teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
4 (5-ounce) tilapia fillets
8 (6-inch) corn tortillas
1 small jalapeño pepper, thinly sliced
8 lime wedges (optional)
1. Preheat grill to high heat.
2. Arrange onion slices and bell peppers on grill rack coated with cooking spray. Grill onions 12 minutes, turning after 6 minutes. Grill bell peppers 12 minutes, turning occasionally. Remove onions and bell peppers from grill, and let stand 5 minutes. Slice onion rings in half. Thinly slice bell peppers; discard stems and seeds. Combine onion, bell peppers, ¼ teaspoon salt, and ⅛ teaspoon black pepper in a small bowl.
3. Sprinkle fish evenly with remaining ½ teaspoon salt and remaining ⅜ teaspoon black pepper. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add fish to pan, and cook 3 minutes on each side or until fish flakes easily when tested with a fork.
4. Warm tortillas according to package directions. Divide fish, onion mixture, and jalapeño slices evenly among tortillas. Serve with lime wedges, if desired. Serves 4 (serving size: 2 tacos).
CALORIES 292; FAT 4.4g (sat 1.2g, mono 1.2g, poly 1.3g); PROTEIN 32.6g; CARB 32g; FIBER 4.8g; CHOL 71mg; IRON 1.9mg; SODIUM 526mg; CALC 120mg
How are you incorporating more fish?
“Homemade fish tacos are so delicious and an easy way for me and my family to get more seafood. I top them with a bit of salsa and sliced avocado, and it’s fish taco perfection!”
—Cara Dennis
“I buy canned salmon and make salmon patties. All of my kids love them. And with canned, I can buy it and make it any night, especially if I don’t have anything thawed. ”
—Diana Watson Kelley
SEAFOOD AND PASTA ARE A PERFECT MATCH, and the combination—once you add loads of vegetables—is a light and easy one-dish meal. Try cold pasta salads with seafood, or heartier, Mediterranean-inspired pasta meals with penne, linguine, or fettuccine.
Peppery Pasta with Arugula and Shrimp
1 tablespoon minced fresh garlic, divided
1¼ teaspoons black pepper, divided
½ teaspoon salt, divided
1 (5-ounce) package fresh baby arugula
4 quarts water
8 ounces uncooked linguine
1 tablespoon olive oil
½ pound peeled and deveined medium shrimp, cut in half horizontally
2 tablespoons minced shallots
¾ cup fat-free, lower-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon butter
½ cup (2 ounces) shaved fresh Romano cheese
1. Combine 2 teaspoons garlic, 1 teaspoon pepper, ¼ teaspoon salt, and arugula in a large bowl; toss well.
2. Bring 4 quarts water to a boil in a large Dutch oven. Add pasta, and cook 10 minutes or until al dente; drain. Add hot pasta to arugula mixture, and toss well until arugula wilts.
3. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add shrimp, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper, and sauté 1 minute. Add remaining 1 teaspoon garlic and shallots, and sauté 1 minute or until shrimp are done. Remove shrimp from pan. Add broth and juice to pan, scraping pan to loosen browned bits; cook 5 minutes or until liquid is reduced by half. Return shrimp to pan. Remove from heat, and stir in butter.
4. Arrange 1½ cups pasta mixture on each of 4 plates. Spoon ⅓ cup shrimp mixture over each serving. Top each serving with 2 tablespoons cheese. Serves 4.
Sustainable Choice: Look for the Marine Stewardship Council stamp to ensure you’re making an ecofriendly choice. U.S.-farmed shrimp or wild northern shrimp from Canada are the best options. Avoid other imported wild and farmed species.
CALORIES 409; FAT 12.5g (sat 5g, mono 4.5g, poly 1.1g); PROTEIN 26.1g; CARB 46g; FIBER 2.1g; CHOL 107mg; IRON 3.3mg; SODIUM 671mg; CALC 231mg
THE SCOOP ON SHRIMP
Shrimp’s great for a quick meal any night of the week: It can be quickly sautéed, then added to salads and pastas, or served solo as an entrée or appetizer. One 6-ounce serving offers up almost a day’s worth of vitamin B12 , a nutrient that helps support metabolism, and 4 milli-grams of iron, more than one-fourth of a woman’s daily needs.
Pasta Puttanesca
3 tablespoons olive oil, divided
2 garlic cloves, minced
3 anchovy fillets
1½ cups canned crushed tomatoes
¾ cup pitted kalamata olives, coarsely chopped
1 tablespoon minced fresh parsley
1 tablespoon drained capers
¼ teaspoon crushed red pepper
6 quarts water
8 ounces uncooked fettuccine
¼ cup (1 ounce) shaved fresh Parmesan cheese
1. Heat a large nonstick skillet over medium heat. Add 2 tablespoons oil to pan; swirl to coat. Add garlic; cook 30 seconds, stirring constantly. Add anchovies; mash in pan to form a paste. Stir in tomatoes and next 4 ingredients; cook 5 minutes, stirring occasionally.
2. Bring 6 quarts water to a boil. Add pasta, and cook 8 minutes or until almost al dente. Drain in a colander over a bowl, reserving ½ cup pasta water. Add pasta and reserved pasta water to tomato mixture; increase heat to medium-high. Cook 5 minutes or until pasta is al dente, tossing to combine. Spoon 1½ cups pasta mixture into each of 4 bowls. Drizzle each serving with ¾ teaspoon oil, and sprinkle with cheese. Serves 4.
CALORIES 404; FAT 17.5g (sat 3.5g, mono 11.1g, poly 2.2g); PROTEIN 13.1g; CARB 51.5g; FIBER 3.9g; CHOL 7mg; IRON 3.5mg; SODIUM 648mg; CALC 144mg
ENJOY FISH AND SEAFOOD in a flavor-packed stew or soup, a technique that’s employed around the globe from New England clam chowder and New Orleans gumbo to French bouillabaisse and Asian-style fish stews.
Saffron Fish Stew with White Beans
1 tablespoon extra-virgin olive oil
1 cup prechopped onion
1 teaspoon ground fennel
½ teaspoon ground coriander
2 garlic cloves, crushed
1 thyme sprig
½ teaspoon grated fresh orange rind
¼ teaspoon saffron threads, crushed
1½ cups water
1½ cups clam juice
1 (14.5-ounce) can diced tomatoes, undrained
⅛ teaspoon salt
1 pound flounder fillet, cut into (2-inch) pieces
1 (14-ounce) can great Northern beans, rinsed and drained
Thyme leaves
1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion, fennel, coriander, garlic, and thyme sprig; sauté 5 minutes. Stir in rind and saffron; add 1½ cups water, clam juice, and tomatoes. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in salt, fish, and beans; cook 5 minutes. Top with thyme leaves. Serves 4 (serving size: 2 cups).
Sustainable Choice: U.S. Pacific-caught flounder is a sustainable option. Common names for these mild flatfish are sole, sanddab, and hirame.
CALORIES 249; FAT 5.1g (sat 0.9g, mono 2.8g, poly 0.9g); PROTEIN 27.9g; CARB 23g; FIBER 5.7g; CHOL 57mg; IRON 2.2mg; SODIUM 495mg; CALC 101mg
Shanghai-Inspired Fish Stew
Traditionally, this comfort-food stew is made with flash-fried and then long-simmered fish heads. Tilapia fillets make an excellent, quick-cooking substitute. Look for U.S.-farmed tilapia for the best sustainable option.
3 ounces uncooked bean threads (cellophane noodles)
2 cups boiling water
1 ounce dried wood ear mushrooms
4 cups fat-free, lower-sodium chicken broth
2 tablespoons julienne-cut peeled fresh ginger
1 tablespoon rice vinegar
1 tablespoon lower-sodium soy sauce
1 tablespoon Chinese black vinegar or Worcestershire sauce
½ teaspoon ground white pepper
½ teaspoon dark sesame oil
¼ teaspoon salt
1 pound tilapia fillets, cut into bite-sized pieces
8 ounces silken firm tofu, drained and cubed
¼ cup thinly sliced green onions
1. Prepare noodles according to package directions. Drain and rinse with cold water. Drain. Snip noodles several times with kitchen shears.
2. Combine 2 cups boiling water and mushrooms in a medium bowl, and let stand 20 minutes. Drain mushrooms in a sieve over a bowl; discard mushrooms. Combine mushroom soaking liquid, broth, and next 7 ingredients in a Dutch oven. Bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add tilapia; cover and simmer 10 minutes. Stir in noodles and tofu; simmer, uncovered, 5 minutes. Ladle 1 cup soup into each of 8 bowls; sprinkle each serving with 1½ teaspoons green onions. Serves 8.
CALORIES 121; FAT 2g (sat 0.5g, mono 0.6g, poly 0.8g); PROTEIN 14g; CARB 11.1g; FIBER 0.5g; CHOL 28mg; IRON 0.8mg; SODIUM 407mg; CALC 19mg
EXPERT TIP: Consider the Catch of the Day
“Instead of deciding on a fish recipe and making a shopping list, be open to the catch of the day when you head to the seafood counter. Adopt the same approach you use at the farmers’ market: See what’s in season and what’s freshest.”
–Kate Geagan, MS, RD, blogger and author of Go Green Get Lean
A FRENCH COOKING METHOD known as “en papillote,” steaming fish in sealed packets in the oven, results in flavorful, moist, and tender fish. It’s also a great and easy way to add vegetables to your meal, cooking them right in the packet with the fish.
Gulf Fish en Papillote
Look for wild-caught sea bass from the U.S. Atlantic region.
1 cup matchstick-cut carrots
1 cup vertically sliced red onion
¾ cup (2-inch) julienne-cut celery
½ cup red bell pepper strips
1 teaspoon chopped fresh chervil
1 teaspoon chopped fresh tarragon
¼ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
2 (6-ounce) white sea bass fillets
2 teaspoons butter
¼ cup dry white wine
Tarragon sprigs (optional)
1. Preheat oven to 350°.
2. Combine first 6 ingredients, ⅛ teaspoon salt, and ⅛ teaspoon pepper in a medium bowl.
3. Sprinkle fish evenly with remaining ⅛ teaspoon salt and ⅛ teaspoon black pepper. Cut 2 (15-inch) squares of parchment paper. Fold each square in half, and open each. Place half of vegetable mixture near each fold. Top each serving with 1 fillet, 1 teaspoon butter, and 2 tablespoons wine. Fold paper; seal edges with narrow folds. Place packets on a jelly-roll pan. Bake at 350° for 18 minutes or until parchment is puffy. Place on plates, and cut open. Garnish with tarragon, if desired. Serve immediately. Serves 2 (serving size: 1 fillet and about 1½ cups vegetable mixture).
CALORIES 264; FAT 7.6g (sat 3.3g, mono 1.7g, poly 1.6g); PROTEIN 33.2g; CARB 15.4g; FIBER 3.8g; CHOL 80mg; IRON 1.2mg; SODIUM 518mg
Arctic Char and Vegetables in Parchment Hearts
1½ tablespoons unsalted butter, softened
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 teaspoon chopped fresh dill
2 (6-ounce) Arctic char fillets (about 1 inch thick)
¼ teaspoon kosher salt
⅛ teaspoon black pepper
¼ cup julienne-cut leeks
¼ cup julienne-cut red bell pepper
¼ cup julienne-cut carrot
¼ cup julienne-cut snow peas
1. Preheat oven to 450°.
2. Combine first 4 ingredients in a small bowl; stir until blended.
3. Cut 2 (15 x 24–inch) pieces of parchment paper. Fold in half crosswise. Draw a large heart half on each piece, with the fold of the paper along the center of the heart. Cut out the heart, and open. Sprinkle both sides of fillets with salt and pepper. Place 1 fillet near fold of each parchment heart. Top each fillet with half of vegetables and half of butter mixture. Start at the top of heart and fold edges of parchment, sealing edges with narrow folds. Twist end tip to secure tightly. Place packets on a baking sheet.
4. Bake at 450° for 15 minutes. Place on plates; cut open. Serve immediately. Serves 2 (serving size: 1 fillet, ½ cup vegetables, and about 1 tablespoon sauce).
CALORIES 301; FAT 14.6g (sat 6.4g, mono 3.8g, poly 2.7g); PROTEIN 34.8g; CARB 6g; FIBER 1.4g; CHOL 111mg; IRON 1.8mg; SODIUM 369mg; CALC 45mg
HOW TO COOK FISH IN A PACKET
Cooking fish en papillote yields moist, tender results with little fuss. The key is a folded seal on the paper packet. You can use parchment or foil for your fish packet, although it’s best not to use foil with acidic ingredients, as it can react with the acid and create off flavors or colors.
1. Fold parchment paper in half.
2. Draw half of a heart shape.
3. Cut out shape as shown.
4. Arrange fish and veggies on one side of paper.
5. Make small, tight, overlapping folds down the outside edge to close packet.
6. Twist tail end to seal.
MAIN ENTRÉE SALADS ARE A SUPERB WAY to work in more seafood. Try topping spinach, arugula, and other dark leafy greens with shrimp, tuna, salmon, or other fish.
Crispy Chickpea Salad with Grilled Prawns
¼ cup extra-virgin olive oil, divided
4 teaspoons grated lemon rind, divided
¼ cup fresh lemon juice, divided
1 tablespoon chopped fresh flat-leaf parsley
2½ teaspoons crushed red pepper, divided
¾ teaspoon salt, divided
½ teaspoon freshly ground black pepper
1 garlic clove, minced
18 large shrimp, peeled and deveined (about ¾ pound)
6 cups canola oil
3 cups rinsed and drained canned chickpeas (garbanzo beans)
Cooking spray
4 cups fresh baby arugula
2 cups fresh baby spinach
½ cup fresh mint, torn
⅓ cup fresh flat-leaf parsley leaves
⅓ cup ( ¼-inch) diagonally cut green onions
1. Combine 1 tablespoon olive oil, 1½ teaspoons lemon rind, 1 tablespoon juice, parsley, 1 teaspoon red pepper, ½ teaspoon salt, black pepper, and garlic in a medium bowl. Add shrimp, and toss well. Marinate in refrigerator 1 hour, stirring occasionally.
2. Clip a candy thermometer onto side of a Dutch oven. Add canola oil to pan; heat oil to 385°.
3. Dry chickpeas thoroughly in a single layer on paper towels. Place 1½ cups chickpeas in hot oil; fry 4 minutes or until crisp, stirring occasionally. Make sure oil temperature remains at 375°. Remove peas from pan using a slotted spoon; drain on paper towels. Keep warm. Return oil to 385°. Repeat procedure with remaining chickpeas.
4. Remove shrimp from marinade; discard marinade. Thread 3 shrimp onto each of 6 (5-inch) skewers.
5. Preheat grill to medium-high heat.
6. Place shrimp on grill rack coated with cooking spray. Grill shrimp 2½ minutes on each side or until done.
7. Combine remaining 3 tablespoons olive oil, remaining 2½ teaspoons rind, remaining 3 tablespoons juice, remaining 1½ teaspoons red pepper, and remaining ¼ teaspoon salt in a large bowl; stir with a whisk. Add chickpeas, arugula, spinach, and remaining ingredients; toss gently to combine. Place 1¼ cups chickpea mixture in each of 6 bowls. Top each serving with 3 grilled shrimp. Serves 6.
CALORIES 262; FAT 15.8g (sat 1.7g, mono 9.6g, poly 2.5g); PROTEIN 10.2g; CARB 21.6g; FIBER 5.7g; CHOL 32mg; IRON 2.6mg; SODIUM 628mg; CALC 80mg
Pan-Grilled Thai Tuna Salad
Cooking spray
2 (6-ounce) yellowfin tuna steaks (about 1 inch thick)
¼ teaspoon salt
⅛ teaspoon black pepper
4 cups thinly sliced napa (Chinese) cabbage
1 cup thinly sliced cucumber
½ cup matchstick-cut carrots
⅓ cup presliced red onion
1 navel orange, sectioned and chopped
1 tablespoon sugar
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
2 tablespoons rice vinegar
½ teaspoon dark sesame oil
¼ teaspoon sambal oelek (ground fresh chile paste) or Sriracha (hot chile sauce)
1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each side or until desired degree of doneness. Transfer to a cutting board.
2. Combine cabbage and next 4 ingredients in a large bowl. Combine sugar and remaining ingredients in a small bowl, stirring well with a whisk. Reserve 1 tablespoon dressing. Drizzle remaining dressing over salad; toss gently to coat. Divide salad mixture evenly between 2 plates. Cut each tuna steak across the grain into ¼-inch slices; arrange over salad mixture. Drizzle 1½ teaspoons reserved dressing over each serving. Serves 2.
CALORIES 307; FAT 3g (sat 0.6g, mono 0.8g, poly 1g); PROTEIN 41.8g; CARB 28.4g; FIBER 5.2g; CHOL 74mg; IRON 1.6mg; SODIUM 398mg; CALC 201mg
Expert Chatter: Talking Fish
@TanyaZuckerbrot: Fish = healthy. Fried fish, smothered in cream sauce, topped with cheese, and wedged between a bun? Not so much.
@GreenEating: Did u know risk of NOT eating fish is much greater than risk of eating it, even for kids and moms-to-be?
@RMNutrition: I like canned/pouch salmon and tuna. Inexpensive, quick, ready to eat. Love them on top of salads.
@NourRD: I keep a bag of frozen fish fillets in my freezer at all times. Season and bake. Great when I can’t go to the store.
@MarisaMoore: Quick, healthy, and inexpensive: Canned tuna or salmon w/white beans, tomatoes, arugula, or spinach, and an olive oil vinaigrette.
STOCKING YOUR PANTRY WITH CANNED FISH can make it easier for you to make twice-a-week seafood meals. What you’ll see on supermarket shelves is not your mama’s canned fish. Now you can find premium tuna, salmon, crab, clams, and other fish packed in all sorts of shelf-stable containers, including cans, tins, glass jars, and pouches.
Cajun Salmon Cakes with Lemon-Garlic Aioli
“This has become one of our favorite Cooking Light recipes,” said DaphneT on CookingLight.com. “I make the recipe exactly as written and it comes out fabulous every time, never mushy or hard to keep in cake form. The aioli is delicious as well!”
Aioli:
2 tablespoons canola mayonnaise
2 teaspoons fresh lemon juice
¼ teaspoon bottled minced garlic
Cakes:
3 (6-ounce) cans skinless, boneless pink salmon in water, drained
¼ cup sliced green onions
¼ cup canola mayonnaise
2 tablespoons dry breadcrumbs
1 teaspoon salt-free Cajun seasoning blend
2 teaspoons Dijon mustard
½ cup dry breadcrumbs
1 tablespoon canola oil
Chopped fresh parsley (optional)
Lemon wedges (optional)
1. To prepare aioli, combine first 3 ingredients in a bowl; set aside.
2. To prepare cakes, combine salmon and next 5 ingredients in a medium bowl. Divide salmon mixture into 8 equal portions, shaping each portion into a (½-inch-thick) patty. Dredge patties in ½ cup breadcrumbs.
3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Place patties in pan; cook 3 minutes on each side or until lightly browned and heated through. Serve aioli over salmon. Garnish with parsley and lemon wedges, if desired. Serves 4 (serving size: 2 patties and about 1½ teaspoons aioli).
CALORIES 346; FAT 23.8g (sat 1.9g, mono 13g, poly 7g); PROTEIN 23.8g; CARB 10.2g; FIBER 0.8g; CHOL 71mg; IRON 1.3mg; SODIUM 650mg; CALC 28mg
20 asparagus spears
1 tablespoon capers, drained
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons white wine vinegar
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 tablespoon butter, melted
¼ teaspoon salt
¼ teaspoon black pepper
1 cup cherry tomatoes, quartered
1 (15-ounce) can organic white beans, rinsed and drained
4 cups torn butter lettuce (about 1 head)
2 (5-ounce) cans solid white tuna packed in olive oil, drained and broken into chunks
1. Snap off tough ends of asparagus spears. Steam asparagus, covered, 3 minutes. Drain and rinse with cold water; drain.
2. Combine capers and next 7 ingredients in a small bowl, stirring well with a whisk.
3. Place ¼ cup juice mixture, cherry tomatoes, and beans in a small bowl; toss gently to combine.
4. Place 1 cup lettuce on each of 4 plates, and top each serving with 5 asparagus spears. Spoon about ½ cup white bean mixture over each serving, and divide tuna evenly among servings. Drizzle each salad with about 1 tablespoon remaining juice mixture. Serves 4.
CALORIES 270; FAT 14.6g (sat 3.5g, mono 7.4g, poly 2.5g); PROTEIN 20.2g; CARB 16g; FIBER 5.6g; CHOL 24mg; IRON 2.4mg; SODIUM 467mg; CALC 65mg
It can be tricky when reading labels of canned or jarred tuna and salmon. A sustainable fish may be inside, or it may be an endangered species from overfished waters. Look for species type, and where, when, and how it was fished or raised. If that information is not there, look for a more ecofriendly option that is clearly labeled.