SEAFOOD!! YUMMMY :) :)

How to keep Seafood in your Diet!

If you are a broke college student like myself the only seafood you may consume is of the canned variety! The way i look at it is, if that is all you can afford then that is okay! I try to catch the fish sales at the butcher at our local grocers too but even then it can be a bit pricey.

Seafood is rich in omeg-3 fats and a wide range of nutrients including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The 2010 Dietary Guidelines for Americans recommends eating 8 ounces of seafood (exceptions include young children and pregnant women) of different seafood. Maintaining this weekly consumption of seafood in your diet can help prevent heart disease.

I know some of you are worried about the health risks that go along with eating seafood regularly but according to the Environmental Protection Agency (EPA) Fish advisories

"Moderate, consistent evidence shows that the 

health benefits from consuming a variety of seafood 

in the amounts recommended outweigh the health 

risks associated with methyl mercury, a heavy 

metal found in seafood in varying levels"(2)

Some of the variety of seafood that contain higher levels of EPA & DHA are salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel.

If you look at the link below you can find MyPlate's  "10 Tips to Help You Eat More Seafood". This is a great starting point for those of you who do not regularly consume seafood and need help on how you can add it to your diet!

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet15EatSeafood.pdf 

Whenever i can afford it (RARELY! HA!) i splurge and buy Salmon :) It is one of my favorite seafood and below is a recipe for how a prepare it! My absolute favorite is Herb-Crusted Salmon with a side salad of mixed greens!

Salmon

1/2 cup dry breadcrumbs

2 teaspoons chopped fresh oregano

2 teaspoons chopped fresh rosemary

2 teaspoons chopped fresh flat-leaf parsley

1 1/2 teaspoons grated lemon rind

1/2 teaspoon black pepper

2 garlic cloves, minced

4 (6-ounce) salmon fillets (about 1 inch thick), skinned

Pam Cooking Spray 1/4 teaspoon kosher salt

1. To prepare salmon, combine the first 7 ingredients in a shallow dish or pie plate. Lightly coat both sides of fillets with cooking spray, and sprinkle evenly with 1/4 teaspoon salt. Dredge both sides of fillets in breadcrumb mixture.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fillets to pan; cook 3 minutes. Reduce heat to medium; carefully turn fillets over. Cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Salad
1 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
1 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon black pepper

4 cups mixed salad greens

3. To prepare salad, combine juice, oil, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Add mixed greens; toss gently to coat. Place 2/3 cup salad on each of 4 plates; top each serving with 1 fillet.


References: 
(1)http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter4.pdf

(2)www.epa. gov/ishadvisories

http://www.cookinglight.com/eating-smart/nutrition-101/heart-healthy-seafood-recipes-00412000082861/page3.html