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 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: About the Fishmonger Doris Hicks, Seafood Technology Specialist,
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 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.
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