Seafood, from finfish to shellfish, is a menu option in many restaurants. Several large chains specialize in seafood. The best known and largest seafood chains are Bonefish Grill, Joe’s Crab Shack, Legal Seafood, and Red Lobster. You’ll also find plenty of individually owned and operated seafood restaurants scattered throughout the country (though they’re more abundant on our east and west coasts, where fresh seafood is most plentiful).
You’ll also find seafood served fast, from fried fish sandwiches in fast-food spots, including the ones covered in Chapter 13, to the seafood served in a few fast-food chains dedicated to seafood, such as Captain D’s and Long John Silver’s. You’ll find these restaurants covered in this chapter. Seafood and tuna salad are frequently stuffed into subs, sandwiches, and increasingly in hard and soft tacos. Sandwiches and subs are covered in Chapter 14. Fish and shellfish dishes are served in most family-style restaurants covered in Chapter 12.
Seafood is frequently found on the menus of upscale restaurants (covered in Chapter 16), with offerings including fried calamari, ceviche, slowly simmered mussels, and a variety of fillets prepared on the grill. Seafood is also served aplenty in ethnic restaurants, from Asian cuisines to Mexican. Check out the cuisine-specific chapters in Section 3 for more information on the seafood offerings at ethnic restaurants.
On the Menu
On the health spectrum, seafood dishes range from being prepared very healthfully—using methods such as steaming, poaching, or grilling—to being soaked in fat and carbohydrate when they are battered or breaded and fried. Consider the huge nutritional differences between grilled swordfish and fried clams that then may be dunked in mayonnaise-based tartar sauce. Granted, the portion size of the swordfish dish is likely big enough for two. But overall, grilled swordfish, with its high omega-3 fat content, is much healthier than clams that have been breaded and deep-fried.
Due to the increased demand for healthfully prepared finfish and shellfish, tasty cooking methods have evolved to please the nutrition-conscious. Seafood can be grilled on charcoal or flavored wood chips, lightly pan-fried, seasoned with different combinations of spices, topped with a variety of wine- or mustard-based sauces, or paired with a variety of fruit or vegetable salsas. Seafood dishes featuring these preparation methods are usually healthy options. And sushi, which may contain raw or cooked seafood (or even no seafood at all), has become increasingly popular in recent years.
Health Benefits of Seafood
Seafood (shellfish and finfish) has earned a gold star for health, largely because of the high amount of omega-3 polyunsaturated fatty acids some of it provides. An increase in omega-3 consumption has been shown to benefit cholesterol levels and to help reduce the risk of heart disease. According to the Dietary Guidelines for Americans, common seafood varieties that rank among the highest in omega-3 fatty acid content are different types of salmon (Atlantic, chinook, coho, pink, and sockeye), anchovies, herring, shad, mackerel (Atlantic and Pacific, not King), tuna (bluefin, albacore, and canned white albacore), sardines (Atlantic and Pacific), oysters (Pacific), freshwater trout, blue mussels, and squid.
A bonus incentive to eat more seafood is that when you eat fish, you not only gain the health benefits from the fish, but the fish you eat is likely replacing (or actually displacing) the fatty red meat and full-fat dairy foods, most often cheese, that you may have eaten. You’re eating a lower-fat food with healthier fats and fewer calories! This is one reason why choosing to eat fish has been shown to help people eat less saturated fat.
When it comes to seafood, especially fish, the bottom line is to eat more of it as long as it’s prepared healthfully and served in reasonable portions. Health authorities recommend eating two or more servings of fish each week to gain the health benefits of this type of food. According to the Dietary Guidelines for Americans, this means that most people should eat a total of at least 8 ounces of fish (two 4-ounce cooked servings) per week. Pregnant women, however, should aim for no more than 12 ounces of fish per week due to potential health concerns (see The Safety of Seafood below).
Yet, even with all this positive news about seafood, Americans haven’t increased seafood consumption much. According to the Dietary Guidelines for Americans, the mean intake of seafood in the United States is about 3.5 ounces per week. One more concern is that Americans eat a limited variety of fish: the five most popular fish we eat are canned tuna, shrimp, pollock, salmon, and cod. So, think about eating seafood more often and branching out to include different varieties of omega-3–rich seafood.
The Safety of Seafood
From time to time you may hear a warning to eat less fish due to potential unhealthy contaminants in seafood; people talk about mercury, polychlorinated biphenyls, and other contaminants. The bottom line for most people is that the benefits of fish, as noted above, outweigh the risks. Plus, there are ways to minimize your risk of consuming contaminants. According to the Environmental Protection Agency (EPA), shark, swordfish, king mackerel, and tilefish are among the varieties of fish that can be high in mercury. These fish should be avoided by pregnant women and young children. While this recommendation may scare pregnant women away from eating all types of fish, the Dietary Guidelines for Americans recommend that pregnant women eat up to 12 ounces of cooked seafood per week. This is because of the health benefits of fish, particularly the benefits that omega-3s may provide to the developing child’s brain.
If you’re looking for seafood options that are low in mercury, five of the most commonly eaten low-mercury varieties, according to the EPA, are shrimp, canned light tuna, salmon, pollock, and catfish. If mercury is still a concern to you, visit the EPA’s Fish Advisory Website at www.epa.gov/ost/fish for a listing of the mercury levels in fish. Another good resource to check in on seafood sustainability is the Monterey Bay Aquarium Seafood Watch program, which assesses how fisheries and farmed seafood impact the environment and provides recommendations. You can visit their website at http://www.seafoodwatch.org/cr/seafoodwatch.aspx. Other tips for minimizing contaminants in the seafood you eat: Check local advisories about contaminants in fish caught in your area and remove the skin and surface fat, where some contaminants concentrate.
Another safety concern relates to eating raw seafood. Since the early 2000s, when an FDA regulation went into effect, restaurants serving raw seafood (or undercooked animal foods) are required to provide both a disclosure and reminder about this on their menu. The consumer advisory is intended to inform consumers, especially susceptible populations (the elderly, children, pregnant mothers, people who have an immune deficiency disease), about the increased risk of foodborne illness that comes from eating these foods. If you believe it’s safe for you, go ahead and enjoy raw fish. But make sure that the raw bar, sushi counter, or restaurant you choose sells a lot of raw fish. That generally indicates that they get fresh fish regularly and use what they get quickly. Look at the fish, if possible, to make sure it looks and smells fresh. If in doubt, don’t eat it. Anyone who has a compromised immune system, including pregnant women, infants, young children, and older adults, should avoid eating raw seafood. Read more about eating sushi and sashimi in Chapter 23 on Japanese food.
The Menu Profile
Fish and seafood are naturally low in total and saturated fat and low in calories as long as they are not fried. All seafood, exclusive of how it is prepared, ranges from about 30–60 calories per ounce (cooked). Check out Health Busters and Healthier Bets, later in this chapter, to see the nutrition numbers for commonly served seafood dishes. Cod, scallops, and monkfish are on the low-calorie side, whereas swordfish, salmon, and bluefish are on the higher-calorie side of the range due to their slightly high fat content (mostly omega-3s). Most flatfish, such as flounder, sole, and halibut, are lower in calories and fat compared to most cuts of red meats and some poultry.
One point of frequent misinformation is the belief that seafood is, in general, lower in dietary cholesterol than red meat and poultry. The reality is, the cholesterol numbers for most finfish are in the same ballpark as the numbers for red meat and poultry—around 45–75 milligrams (mg) of cholesterol per 3-ounce (oz) cooked portion. And in fact, some shellfish, namely shrimp (165 mg per 3 oz) and calamari (255 mg per 3 oz), is quite high in dietary cholesterol. To see the cholesterol content of some seafood dishes, check out Healthier Bets.
Fish is fairly low in sodium prior to preparation, which is another health benefit. To maintain this health benefit, choose low-sodium preparations. A few items, such as surimi (imitation crab), crab, lobster, shrimp, mussels, and oysters, have a slightly higher sodium count.
The nutritional virtues of fish and seafood are lost in most chain seafood restaurants because their favorite preparation method is battering or breading and deep-frying seafood. After fish and seafood have been battered and fried, you may wonder where the fish is. When you read the nutrition numbers, there’s not much left that resembles the health benefits and nutritional value of fish. Additionally, fried fish is often surrounded by high-fat plate fillers—hush puppies, french fries, or coleslaw drenched in a mayonnaise-based dressing. Thus, the once-healthy seafood is now part of a fat- and calorie-dense meal.
Appetizers
If you’re at a family-style or upscale restaurant specializing in seafood, your dining partner may choose to fill up on a high-fat cup of New England clam chowder or fried calamari or shrimp. Your best bet is to start with a healthy appetizer from the raw bar, where almost all the items are very low in fat and served with low-calorie sauces, such as a tomato-based cocktail sauce or a broth-based garlic sauce. Healthy options to look for include oysters on the half shell, tuna tartar or carpaccio, yellowtail sashimi, mussels steeped in garlic wine sauce, shrimp cocktail, or mixed shellfish ceviche.
Of course, no matter where you are, be wary of anything fried. For example, Joe’s Crab Shack’s Great Balls of Fire appetizer features lean crab, but it’s loaded with cream cheese, battered, and then deep fried, bringing the calorie total to over 1,000 with 71 grams of fat and 77 grams of carbohydrate! The Singapore Calamari at Bonefish Grill has similar nutritional values. If the only seafood appetizers available are fried, you’d be better off avoiding them altogether.
Soups and Salads
Clam chowder is typical in many seafood restaurants, whether family style or upscale. New England clam chowder has a base of milk and/or cream, whereas Manhattan clam chowder has a tomato base, which would be healthier. But you don’t see Manhattan chowder served nearly as much as New England chowder. Another popular menu option in seafood-specialty restaurants is bouillabaisse, a fish stew featuring at least three kinds of fish and often some shellfish in a tomato base with traditional Provençal herbs. This can be a hearty, filling dish that is high in protein and relatively low in fat. Just be mindful of the portion size, which can often be quite large.
Salads featuring a variety of seafood are also common at seafood restaurants. Several options are available, from a Caesar salad topped with salmon to a Niçoise salad, typically featuring grilled tuna, hard boiled eggs, green beans, potatoes, olives, and tomatoes. A salad with lots of crunchy vegetables and grilled seafood is certainly a very healthy option. But be sure to use dressing sparingly, limit high-fat toppings, and be mindful of portions. See Chapter 15 for more tips on eating healthy restaurant salads.
Sandwiches and Tacos
The fried fish sandwich, served with hush puppies or french fries, is a staple in many restaurants, especially fast-food restaurants. Generally speaking, these sandwiches feature more breading, fat, and bread than they do fish. To add insult to injury, sometimes more fat is added on top in the form of cheese and/or mayonnaise-based sauces, like tartar sauce. Granted, you can ask for these additions to be left off your sandwich, but you’re still eating a piece of fried fish. Family-style or seafood-specialty restaurants will likely allow you to customize your fish sandwich order to include a grilled fillet, rather than the fried version.
Fish tacos are growing in popularity, not just at restaurants and bars, but also at food trucks and the beachside stands that dot the coasts. Usually these tacos feature a white, flaky fish, such as mahi mahi or tilapia. But any type of seafood can be used. Shrimp, salmon, halibut, and tuna frequently make an appearance. Sometimes the fish is grilled or fried. Opt for grilled fish, when possible, to keep the fat level down. Taco toppings vary, but guacamole, sour cream (you should opt for guacamole but hold the sour cream), and some type of slaw, either a cabbage or mango slaw, or lettuce or cabbage typically finishes off the tacos. Fish tacos, especially soft tacos with fish that’s not fried, can be a healthy choice. Do be aware of a few extra carbohydrate grams in salsa and sauces, especially those made with fruits.
Surimi, Sashimi, and Sushi
Surimi is the crabmeat look-alike that is substituted for or used in combination with crabmeat in sushi (California rolls and others), seafood salads, and casseroles. You’ll typically find this ingredient in moderately priced restaurants. Surimi is most often made from pollock, which gets a good health rating for its omega-3 fatty acid content with minimal mercury. However, it’s a bit higher in sodium than other finfish due to processing. It also contains a bit of sugar (it even tastes a bit sweet) and thus carbohydrate. Surimi is much less expensive and more available than crabmeat. If you spot a menu listing for “seafood” salad rather than crabmeat salad, it will likely contain surimi.
Sashimi, which is raw fish sliced into thin pieces, and sushi, which is a roll made with fish (cooked or raw), vegetables, avocado, and/or other ingredients and then rolled up with seaweed and a sweetened vinegar rice, have gained considerable popularity in the United States. Sushi can be a healthy option, but as always, preparation impacts everything. Sushi sometimes contains, or is topped with, mayonnaise-based sauces or cream cheese, and certain rolls feature tempura-battered and fried seafood, like shrimp or softshell crab. For detailed information about sushi and sashimi, check out Chapter 23.
Entrées
There are many varieties of finfish served in seafood and upscale restaurants today, which makes this a great time to be adventurous and broaden your seafood horizons. Explore the tastes of the creative low-fat and low-calorie preparation methods used by many chefs today. Consider, for example, trying poached salmon, steamed halibut and vegetables, barbecued shrimp, mesquite-grilled tuna, swordfish kebabs, braised monkfish with wine sauce, or blackened mahi mahi. Make sure you ask about any marinades, sauces, or toppings that might add grams of carbohydrate to the dish you choose. It’s not unusual for sauces and toppings to contain some sugar, juice, and/or cornstarch.
It’s best to stay away from the classic fish ’n’ chips entrée—fried fish and potatoes—due to its high fat and calorie content. Another popular menu item is the crab cake. Be sure to ask about the preparation style: some crabcakes contain more breading than crabmeat or the converse, while others can have a large dollop of tartar sauce slopped on top before it’s put on the bread or roll. Crabcakes can be broiled, grilled, pan-fried, or deep-fried. Make sure the description of your dish matches your healthy eating criteria before you order or you’re able to get it your way.
As always, you’ll need dodge the fat. You’ll often see healthy options stuffed with unhealthy ingredients or doused in cream or butter sauce. It’s best to avoid these dishes due to the high fat and calorie content. So, learn to be an avid fat detective.
Finally, don’t forget the healthy restaurant eating strategy of practicing portion control from the start. Think about sharing an entrée. Often you’ll get 8–10 ounces of cooked fish when you order from a seafood restaurant. Split the portion with your dining partner or put half into a take-home container before you dig in. Order an extra side of vegetables so you can fill yourself up for fewer calories and less fat.
Nutrition Snapshot
Green-Flag Words
Ingredients:
• All finfish and shellfish (raw and cooked)
• All herbs, spices, garlic, and seasonings
• Pickled ginger
• Vegetables (all types)
• Wasabi
Cooking Methods/Menu Descriptions
• Barbecued
• Blackened
• Broiled
• Cajun style
• En papillote (steamed in a package)
• Kebabs
• Marinated
• Mesquite-grilled or grilled
• Seared
• Served with tomato or fruit salsa
• Steamed
• Stir-fried (be aware of increased sodium)
• Teriyaki (be aware of increased sodium)
• White or red clam sauce
At the Table:
• Cocktail sauce
• Soy sauce (ask for low-sodium variety)
Red-Flag Words
Ingredients:
• Bacon, sausage
• Breadcrumbs (usually means sautéed or fried)
• Cheese
• Coconut (as in coconut shrimp)
• Drawn butter
• Stuffing
Cooking Methods/Menu Descriptions:
• Breaded and fried, battered and fried
• Casserole
• Coconut crusted
• Cream or cheese sauce
• Creamy chowder or bisque
• Fish ’n’ chips
• Fried, deep-fried
• Hush puppies
• Lobster or seafood pie
• Newburg or Thermidor
At the Table:
• Mayonnaise-based sauces
• Oyster crackers
• Rolls and butter
• Tartar sauce
Healthy Eating Tips and Tactics
• Try the catch of the day to broaden your seafood horizons. Just double-check that the preparation method meets your criteria.
• Avoid fish that is battered and fried, slathered in butter, or covered in cream sauce.
• Lemon is plentiful and a perfect flavor complement to most seafood. Use it to add flavor without calories.
• Enjoy a salad or something from the raw bar while everyone else is eating their high-fat appetizers. Then order an appetizer as your main course to help control portion size.
• Split an entrée with your dining companion, or request a take-home container to pack up half of your meal before you dig in. When using these portion-control tactics, remember that you are not eating less than you need; the restaurant is giving you double what you need.
Get It Your Way
• At many seafood restaurants, french fries or hush puppies are the default side. Substitute a baked potato or rice to cut back on fat. Or better yet, go for a side salad or cooked vegetables, such as a steamed vegetable medley or green beans.
• Swap out your sauces. Ask for cocktail sauce or lemon wedges instead of tartar sauce or other mayonnaise-based sauces.
• Avoid fried fish. But if you’re craving a bit of crunch, request that your fish be topped with a few breadcrumbs and then broiled.
• Watch out for creamy salad dressings and coleslaw. Swap these out in favor of a garden salad served with a vinaigrette dressing on the side.
Tips and Tactics for Gluten-Free Eating
• Seafood is naturally gluten-free, but preparation methods may add or contaminate your entrée with gluten. Be sure to discuss the preparation method with your waitperson to make sure your dish won’t be contaminated.
• Imitation crabmeat (surimi) may contain gluten. Crab cakes or fishcakes are usually prepared with breadcrumbs, so they likely contain gluten.
• Request that your meal be batter and breading free. Request clean cooking surfaces (not shared surfaces), such as grills, pots, or pans, for the preparation of your dish.
• Ask if there is a dedicated fryer for gluten-free foods.
Tips and Tactics to Help Kids Eat Healthy
• If your child is new to fish, you may want to start out with a milder white fish, such as tilapia or halibut.
• Use your child’s favorite sauces as a way to make fish taste more familiar. For example, grilled salmon glazed with a light soy-based sauce can make a fish that is new to your child seem more appealing. Or let them dip the fish in a bit of ketchup.
• Most of the fish options on kids’ menus are fried. Split an adult seafood entrée with your child or ask if the restaurant can serve your child a half-size portion (may be called a lunch portion) of a healthier entrée.
• Be smart about side dishes. There is no reason why your child should grow up believing that french fries are the only side dish available. Flip this notion on its head and teach your child to treat veggies as the default side instead of fries.
What’s Your Solution?
A fried fish sandwich with hush puppies is always irresistible to you. It makes you feel like you’re on vacation at a sunny coastal town. On occasion, you treat yourself to this dish at a seafood restaurant near your home. But you’re working hard to lose a few pounds and control your lipids and you know that this meal is loaded with fat and carbohydrate.
What can you do to change your habits without feeling like you’re missing out on this vacation-like meal?
a) Order the tartar sauce on the side.
b) Order the fish grilled without any sauce. Request a few extra lemon wedges. Share a few hush puppies with your dining partner.
c) Order the fish grilled with cocktail sauce, instead of tartar sauce. Get a side salad, instead of the hush puppies.
d) Order a salad topped with grilled fish. Drizzle it with lemon juice or a vinaigrette dressing. Order the hush puppies to share with your dining partner.
See the end of the chapter for answers.
Menu Samplers
What’s Your Solution? Answers
a) This is a step in the right direction. Two tablespoons of tartar sauce have about 60 calories, 75% of which come from fat.
b) This is an even better option. Grilling is one of the healthiest methods to prepare fish. It will save you calories and grams of fat and carbohydrate.
c) The healthy changes you made to the sandwich are great. Cocktail sauce is lower in fat and calories than tartar sauce, yet it is still full of flavor. Choosing a salad over the hush puppies is another smart way to save on calories, fat, and carbohydrate.
d) An entrée salad with grilled fish is a smart way to get the flavor of a coastal vacation while taking good care of your health. Sharing an order of hush puppies can make you feel like you’re indulging without allowing you to overdo it on calories, fat, and carbohydrate.