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Superfoods from the Sea

Whole Fresh Striped Bass

If fish could talk?

Did you know that seafood has numerous high-power health benefits. Not only is most seafood low in cholesterol, sodium, and fat, but it’s rich in vitamins, such as vitamin A, B6, and B12, as well as minerals like phosphorus, magnesium, iron, zinc, and potassium. Need more convincing?

Fish contains fat, but it is a healthy form of fat that shouldn’t be confused with your own body fat. When you’re trying to lose a few pounds, the fat from fish is definitely what you shouldn’t be nixing from your diet. Just think about the people you know who can’t get enough of seafood. They seem to be slimmer, right?

Besides being a great choice for a meal, most seafood — such as salmon, tuna, halibut, and sardines — provides extraordinary benefits that comes from the omega-3 fatty acids they contain. Omega-3 fatty acids are considered essential fatty acids, meaning that our bodies cannot produce them, and so we have to get them through what we consume, adding new meaning to we are what we eat. Research suggests that the omega-3 fatty acids found in fish oil help reduce risk factors for heart disease, including high cholesterol and high blood pressure. They have also been shown to lower levels of triglycerides, providing even more reason to love fish, because it’ll love you right back.

And if you still need more convincing about these power foods, you’ll be glad to know that shellfish, such as mussels, shrimp, crab, and oysters, are rich in energy-boosting vitamins B12 and D, which are also important for bodily functions. Plus, shellfish serves up important minerals — iron, potassium, and magnesium — all which benefit nerve, musculoskeletal, and circulatory functions.

In my final effort to show what you shouldn’t be missing, here’s one more tidbit for you to chew on. Seafood contains all the essential amino acids (the building blocks of protein). Essential amino acids are those that the body can’t produce and constructs from other nutrients in the food we eat. So whether you favor eating fish that swim or shellfish that don’t swim, one of the greatest single benefits of seafood is the high-quality nature of the protein.

Besides all these health advantages, seafood is finger-licking good. Steamed clams cook up fast, as does broiled fish. For both, fresh herbs, such as parsley or basil bring out an abundance of flavors, especially when combined with some Fairway Extra Virgin Olive Oil (EVOO).

To make steamed clams, first saute some aromatics like diced garlic and onions in EVOO with a little salt, then throw in some parsley, add some white wine and your clams, cover the pot, and heat on medium until the clams open up. You can do the same with mussels.

For the fish, put it on a greased sheet pan, add some parsley or some torn basil, a little salt and pepper, drizzle some Fairway EVOO, and broil on low until the fish is cooked through.

When you feel you’re short on time, nibble on canned sardines. Fairway has high-quality ones, such as any of the Connetable French sardines.

What’s your favorite kind of fish or shellfish, and how do you like to prepare it?

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One Response to “Superfoods from the Sea”

  1. September 4, 2011 at 8:36 am #

    You really make it seem so easy with your presentation but I find this matter to be actually something that I think I would never understand. It seems too complex and very broad for me. I’m looking forward for your next post, I’ll try to get the hang of it!

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