Continuing the "Seafood is Good for You" theme, eating seafood is a good idea-it's compatible with optimum dietary practices and recommendations, and it can help you maintain a low-fat diet. The bonus, the consumption of fish oils, provides additional heart and health benefits. 

Fish oils, like other fats or lipids, are composed of glycerol to which three fatty acids are attached. Fish oils are unique in that they are rich in essential polyunsaturated fatty acids called omega-3 fatty acids.  The most important omega-3 fatty acids found in seafood are eisopentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish and shellfish ingest and accumulate EPA and DHA through the food chain from microscopic algae and phytoplankton-the primary producers of omega-3 fatty acids.

Since our bodies poorly provide their own omega-3 fatty acids, we need to obtain them through food.  Although all fish contain omega-3 fatty acids, many contain very little. Oily fish are the best sources of these fatty acids, particularly salmon, fresh tuna, and trout.  The quantities of EPA and DHA also vary depending on diet, environment, and whether the fish is wild-caught or farm-raised. Most nutrition researchers say that eating seafood twice a week may be beneficial in preventing coronary heart disease.  Not only may the polyunsaturated fatty acids in seafood reduce the risk of arrhythmia in diseased heart muscle, but they also lower blood cholesterol and triglyceride levels, two important indicators for heart disease.

Omega-3 Fatty-Acid Content in Wild vs. Farm-Raised Fish

Sources: P. M. Kris-Etherton et al. (2002), Circulation 106: 2747-2752; USDA Nutrient Laboratory Data.

Omega-3 fatty acids help maintain a critical balance of lipoproteins, reducing the levels of low-density lipoprotein (LDL) that are responsible for depositing cholesterol along the walls of the arteries.  Omega-3 fatty acids also form a different pattern of prostaglandins (hormone-like compounds), which minimizes blood clot formation, reduces the number and stickiness of blood platelets, and makes red blood cells more flexible so that they flow through the arteries more smoothly.

Researchers suggest that increasing your intake of omega-3s from seafood provides many other health benefits in addition to helping prevent heart disease. An excellent anti-inflammatory agent, omega-3 fatty acids can help alleviate the symptoms of arthritis, asthma, inflammatory bowel disease, multiple sclerosis, and psoriasis. They also may help counteract Alzheimer's disease, cystic fibrosis, depression, diabetes, emphysema, headaches, and some kidney diseases. Omega-3s also appear to be effective against some types of cancers; they may reduce the body's production of cancer-promoting enzymes, delay or reduce tumor development in breast cancer, and prevent the development of benign polyps into malignant colon tumors. 

About the Fishmonger

Doris Hicks, Seafood Technology Specialist, This email address is being protected from spam bots, you need Javascript enabled to view it

As seafood specialist, for the University of Delaware Sea Grant Marine Advisory Service , Hicks works with both the seafood industry and consumers to develop educational programs about the proper way to handle, store, and prepare finfish and shellfish.  In addition to these outreach efforts, Hicks serves as a seafood safety instructor, providing training programs to seafood processors throughout the region. She also has conducted research with University of Delaware colleagues to explore new technologies for pasteurizing seafood.  Hicks received her bachelor's degree in food science from Rutgers University and her master's degree in food science and human nutrition from the University of Delaware.

Baked, broiled, steamed, or grilled, seafood is GOOD for you! Often easier to digest than red meats and poultry, it's a great low-calorie alternative. Chock full of proteins and vitamins, seafood is also low in total fat.  In fact, the fat contained in seafood is rich in omega-3 fatty acids, which promote healthy hearts and brain development. If you add up the nutritional benefits, toss in ease of preparation and a delicious taste, you'll find that seafood is a good food to add to your weekly shopping list.  

One Fish, Two Fish…

The US Department of Agriculture (USDA) recommends we maintain a healthy diet, one which: emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and dairy products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, sodium, and added sugars. The USDA and US Department of Health and Human Services also advocate that by adding seafood to your diet, as little as two meals of fish or shellfish per week (and a daily dose of exercise!), you'll be well on your way to a healthier lifestyle.

Low in Fat!

Many finfish and shellfish are low in fat, averaging only 1-5% total fat composition. With such a small amount of total fat, most seafood provides only 90-100 calories for a 3-ounce serving, cooked. Compare that to the same size serving of ground beef which has 15-20% fat and about 230 calories and it's easy to see why seafood is a healthier choice when prepared in a low-fat recipe. Deep-frying or serving seafood with a cream sauce can add extra fat and calories, but broiling, barbecuing, poaching, microwaving, or steaming on a rack can help minimize the amount of fat in your dish.

Low in Cholesterol!

Adding seafood to your diet can also help you reach the USDA dietary guideline to "reduce cholesterol consumption to 300 milligrams (mg) per day".  One serving of fish (3 ounces, cooked) averages about 30-90 mg cholesterol; shellfish are only slightly higher, from 80-160 mg cholesterol per serving.

Some recent seafood recipes that have appeared on Project Foodie include:

• Breaded Sole
• Caramelized Day Boat Scallops with Verjus-Vanilla Beurre Blanc
• Crab Cioppino
• Dungeness Crab and Shaved Fennel Salad with Satsuma Tangerines
• Jedd's Bed of Shrimp
• Jumbo Lump Crab Cakes
• Pan Roasted Wild Halibut, Truffle Polenta, Braised Salsify, Oxtail Ragout
• Roast Halibut with Intense Fruit Glaze  
  
• Salmon with Brown Sugar and Mustard Glaze
• Scallops in Lemon Butter Sauce
• Succulent Cracked Crab

About the Fishmonger

Doris Hicks, Seafood Technology Specialist, This email address is being protected from spam bots, you need Javascript enabled to view it

As seafood specialist, for the University of Delaware Sea Grant Marine Advisory Service , Hicks works with both the seafood industry and consumers to develop educational programs about the proper way to handle, store, and prepare finfish and shellfish.  In addition to these outreach efforts, Hicks serves as a seafood safety instructor, providing training programs to seafood processors throughout the region. She also has conducted research with University of Delaware colleagues to explore new technologies for pasteurizing seafood.  Hicks received her bachelor's degree in food science from Rutgers University and her master's degree in food science and human nutrition from the University of Delaware. 

Sole are a lean white fish with a mild flavor.  The type available in your area is most likely based on your geographic location. Petrale Sole, for example, is exclusively found in the Pacific Ocean whereas true Dover sole is found off the eastern North Atlantic in Europe.  Dover sole is generally considered the highest value sole with small quantities exported to the US.

Here on the US west coast Petrale Sole is our specialty.  As with many other varieties of sole, Petrale sole is also a member of the flounder family.  Petrale is always found in solid, fillet form. This delectable seafood specialty embodies tender meat and is, conveniently, quite low in fat. It and other varieties of sole can be cooked using almost any method possible, however, due to its mild flavor, care must be taken not to overpower it with other strong flavors.  Consequently, delicate sauces or simple sautéing, broiling, grilling or poaching are excellent preparation techniques for sole.

Now is about the time when you may be asking yourself, “How will I cook my Petrale sole?” Below is a quick and easy recipe that can be prepared in 15 minutes and goes great with fries or mashed potatoes to make a quick and easy dinner. 

Breaded Petrale Sole

Serves 4

• 1 lb Petrale Sole
• 1 egg
• 1 cup milk
• 2 cups bread crumbs
• ½ cup oil, if pan frying

Combine egg & milk in a bowl or a baking dish. Pour the bread crumbs into a shallow bowl.  Dip fillets in the egg & milk mixture and coat them with the bread crumbs. 

To pan fry: Heat the oil in a frying pan.  Place fillets in the pan and cook for 3 minutes on each side. Remove fillets from the pan and place on a plate.  

To oven fry:  For a lower fat preparation sole can be oven fried.  Preheat oven to 450 degrees.  Place the breaded sole on a baking sheet coated with cooking spray and cooked for 5 to 6 minutes or until opaque in the center. Note in this preparation you may wish to toast the bread crumbs in a hot skillet prior to coating fillets.

Squeeze lemon juice over fillets and salt & pepper to taste. 

About the Fishmonger

Race Street Foods

Scallops are primarily harvested by dredging.  Since they die quickly out of water, they are shucked at sea and kept on ice or frozen immediately.  Many processors will soak scallops in chemical additives to artificially increase the size.  At Race Street Fish & Poultry we only sell “dry pack” chemical free scallops.  You can count on purchasing a scallop with a firm texture and sweet taste.  We feature both large sea scallops and small bay scallops. 

You can prepare scallops many ways.  They can be grilled, broiled, sautéed, stir fried or baked.  Be careful not to overcook them because they will become tough.  Scallops are also excellent cooked in lemon butter, tomato, or cream sauces.

Scallops in Lemon Butter Sauce

• 1 lb Sea Scallops
• 4 tbs. flour
• 2 tbs. olive oil
• ½ cup butter
• 1 shallot minced
• 1 clove garlic minced
• 3 oz. white wine
• 2 tbs. lemon juice (about ½ of a lemon)
• Salt & pepper to taste

Roll scallops in flour.   Melt ½ of the butter with the olive oil in a sauce pan. When oil/butter mixture is hot add the scallops.  Cook for approximately 1 minute on all four sides for a total of 4 minutes.  Add shallots and garlic and continue to cook for 1 minute stirring frequently.  Add wine and cook for 1 minute stirring frequently.  Turn off the stove and mix in the butter and lemon juice.  Serve immediately. 

Serves 2. 

About the Fishmonger

Race Street Foods