Tips for incorporating seafood into your diet
ORLANDO, Fla. — It has long been known that seafood is an important part of a healthy, well-balanced diet. What’s more, recent studies confirm that eating fish or seafood at least twice a week helps lower the risk of heart disease. Since this healthy and versatile food can be prepared in seemingly countless ways to please most any palate, Red Lobster Executive Chef Michael LaDuke offers several tips for making seafood and fresh fish a healthful part of your weekly meals:
- Try grilling salmon, tuna or mackerel for a leaner alternative to the usual hamburger or steak.
- Replace the bacon on sandwiches with smoked salmon. It’s flavorful and rich in healthy omega-3 fatty acids.
- Try experimenting with ethnic cuisines. Asian stir-fry dishes with lobster or shrimp and other seafood meals, such as paella, are fun, flavorful and can be prepared without rich, high-calorie sauces.
- Fish tacos are a great family meal. Grill or steam your favorite fish, mix it with fresh cilantro, vegetables and a light vinaigrette, then wrap it in a soft-shell tortilla.
- Leftover fish, such as salmon from last night’s dinner, can be mixed with scrambled egg whites (or egg substitutes). Add your favorite vegetables and spices to make a delectable Sunday brunch.
- Cook seafood the right way. Baking, broiling, grilling, microwaving and sautéing in little or no fat are the preferred cooking methods. Deep-frying adds calories and saturated fats, and extremely high cooking temperatures destroy omega-3s.
- Poaching or steaming are two more healthy cooking methods. You can steam fish or shrimp in beer or wine, then add your favorite herbs. For an Asian-inspired dish, for example, add lemon grass, ginger and scallions. For a European flair, poach the seafood in white wine and lemon. These methods pack in flavor without adding fat.
The American Heart Association recommends eating at least two servings of fish per week to help achieve an overall healthy eating pattern. Cold-water, fatty fish such as salmon, mackerel, sardines, lake trout and albacore tuna contain the highest concentration of omega-3 fatty acids. Shrimp, lobster, clams, oysters and fresh water fish also are a significant source.
Red Lobster operates more than 680 restaurants in the United States and Canada. For a restaurant nearest you, call 1-800-LOBSTER or use our restaurant locator.
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