06.14.2006
Seafood And Your HealthAltering some of our food choices can help us maintain our maximum physical and mental health. As we mature, ideally, calorie intake is reduced and nutrient-dense foods increased. Nutrient dense foods are those that provide vitamins and minerals without too many calories. These include low-fat sources of protein like fish, beans, peas, lentils, eggs and low-fat cheese.
“Seafood can be an excellent part of a healthy and balanced diet,” Florida Agriculture Commissioner Charles H. Bronson said. “There certainly are a number of reasons to incorporate it in your meal plan several times a week. It is a low-fat protein source with many nutrients.”
Seafood is widely known for its omega-3 fatty acid properties. Many organizations support the benefits of its frequent consumption. According to the American Heart Association, omega-3 fatty acids can benefit individuals with healthy hearts as well as those who already have heart disease. The United States Department of Agriculture’s www.mypyramid.gov web site indicates that there is evidence that eating fish rich in omega-3 fatty acids can reduce the risks of cardiovascular disease. A four year study funded by the National Institutes of Health, found that citizens 65 and older who eat fish at least once a week will have a 60 percent lower risk of dementia, including Alzheimer’s disease. Based on the evidence to support the positive health benefits, the Meals on Wheels Association of America has recently implemented the “Go, Fish!” program, a partnership with the National Fisheries Institute, to promote seafood to seniors across the country.
Nutritious and delicious seafood can be incorporated into the diet without adding extra time and effort. It can be purchased in very small portions and preparation can be simple and quick to accommodate our “empty nester” households and active lives.
If you find it challenging to know how much to buy, the quantities listed below can serve as a guideline for what you need for an adult portion. Smaller quantities should be used for appetizers and casseroles where other ingredients are included. The actual amount of seafood to buy depends upon how you intend to prepare it and the desired size of individual servings.
Seafood Type Serving per Person Seafood Type Serving per Person
Fillets 5 to 7 ounces Lobster, Meat 1/4 to 1/3 pound
Oysters 1/2 dozen Scallops 6 to 8 ounces
Steaks 6 to 8 ounces Whole Fish 1/2 to 1 pound
Shrimp, Peeled 6 to 8 ounces Live Lobster 1 small to mediumThese recipes for two were developed by the Florida Department of Agriculture and Consumer Services, Bureau of Seafood and Aquaculture Marketing, with nutrition in mind. They include Florida seafood and other nutrient-dense foods.
Orange Shrimp Salad
6 tablespoons olive oil
2 tablespoons red wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 pound fresh Florida spinach
2 large Florida oranges, peeled and cut into segments
1/2 medium red Florida onion, sliced thin
1/2 pound cooked Florida shrimp, peeled and deveinedMix oil, vinegar, salt and pepper. Set aside. On a large platter, make a bed of the spinach, then layer with orange segments, onion rings and shrimp. Pour oil mixture over all.
Yield: 2 servings
Nutritional Value Per Serving
Calories 598, Calories From Fat 399, Total Fat 44g, Saturated Fat 6g, Trans Fatty Acid 0, Cholesterol 172mg, Total Carbohydrates 26g, Protein 26g, Omega 3 Fatty Acid 0.87g.Honey Orange Glazed Florida Grouper
1 tablespoon Florida Honey
1 tablespoon orange marmalade
1 tablespoon Florida Orange Juice
3/4 teaspoon Dijon mustard
1/2 teaspoon light soy sauce
1/8 teaspoon ground white pepper
3/4 pound Florida grouper filletsCombine all ingredients except grouper, mix well. Brush glaze on fish and place on broiler pan. Broil 5 to 6 inches from source of heat until sauce begins to brown. Turn fish and brush with sauce and broil until fish flakes easily.
Yield: 2 servings
