Last Updated on August 4, 2023 by
Do you know what it is in your seafood entree? There are plenty of good healthy eating seafood dishes to choose from, but some are better than others. In general, you’ll want to limit cream, oil, salt, bad fats, and mercury.
Here are some of the Best Seafood Dishes for Your Health
Easy, healthy eating, and super-popular; you have to try them next!
Salmon
Wild salmon is one of the best sources to acquire healthy omega-3 fatty acids. These fatty acids help to support heart health, cognitive function, and joint health. Salmon is a high-quality protein source, essential to boost and maintain bone density, prevent muscle loss, and help the body heal and repair. This product may protect the skin from UV damage, while its rich astaxanthin content helps keep skin elasticity healthy and helps prevent wrinkles.
100 grams of salmon contains:
- 232 kcals / 969 kJ
- 25.2g protein
- 14.6g fat
- 7.3mcg vitamin D
- 20mcg selenium
These nutrients benefit your overall health and can help reduce the risk of heart disease, stroke, cancer, and other chronic diseases. Salmon is a healthy seafood option due to their low levels of pollutants, such as dioxins and polychlorinated biphenyls.
How Long to Bake Salmon:
For 8 oz salmon filets, skin removed, try this. Preheat the oven to 425°F and roast until the salmon is opaque, 16-18 minutes. Salmon is done when it’s opaque, firm, and flaky.
Shrimp Cocktail
Many shrimp dishes are healthy, but a shrimp cocktail is a perfect option because it’s high in protein and low in calories. Shrimp cocktail also contains healthy eating fats, such as omega-3 fatty acids. In addition, many shrimp cocktails are made with fresh ingredients and spices, which can add antioxidants and other health benefits. Shrimp burgers are a perfect alternative to meat.
Four ounces of steamed shrimp contains over 100% of the Daily Value for selenium, over 75% for vitamin B12, over 50% for phosphorous, and over 30% for choline, copper, and iodine. In addition to being an important mineral that helps protect the body against disease and aging processes, selenium is also an antioxidant that helps fight free radicals, damaging cells and DNA.
Manhattan Clam Chowder
Manhattan clam chowder, made with tomatoes and other vegetables instead of potatoes, maybe more healthful. Bacon can be replaced with turkey bacon to make it even healthier.
Manhattan Clam Chowder is a delicious soup loaded with diced clams in a savory tomato base. This recipe makes a large kettle of clam chowder. Freeze the leftovers for fast lunch or dinner soup.
Simple tips for Manhattan Clam Chowder:
- Use fresh clams
- Explore with different ingredients
- Make it in a slow cooker
- Store the soup properly
Canned Tuna
Canned tuna is canned fish that comes in different varieties. It’s typically packed in water or oil. Tuna contains all the essential vitamins and minerals you need, such as calcium, phosphorus, potassium, zinc, B vitamins, selenium, and choline. Tuna is an excellent source of heart-healthy omega-3 fatty acids, including EPA & DHA
A serving of white tuna contains (four ounces in size):
- Calories: 145.
- Protein: 26.77 grams.
- Fat: 3.37 grams.
The bigeye tuna is a long and streamlined fish with dark metallic blue on its back. It is generally the size of a yellowfin, and smaller than the bluefin tuna.
This popular canned meat is high in sodium like other canned foods. It is best for pregnant and nursing mothers to avoid fish high in mercury.
Oysters
Oysters are a rich source of vitamin D, copper, zinc, and manganese. Oysters are an ideal seafood choice for those looking to eat healthy because they are low in cholesterol and high in nutrients. The American Heart Association recommends healthy eating at least two servings of seafood per week. In addition to being a good source of nutrients, seafood is also low in calories and high in protein.
The micronutrients calcium and magnesium are thought to be vital in helping older women protect their bones against osteoporosis. Additionally, dietary sources of these minerals are more effective than supplements in achieving this goal.
How to cook Oysters? Here are essential steps to consider:
1. Buy or catch fresh oysters
2. Check for oysters that are opened and clean
3. Rinse the oysters in cold water
4. Place the oysters in a steamer basket or on a griddle over medium heat, and steam until they open (about 2 minutes).
5. Remove the oysters from the heat, and place them in a bowl of ice water to cool.
6. Remove the meat from the shells, discarding any shells or cartilage.
Chilean sea bass
If you are looking for a high-quality protein source that will help you maintain your health and avoid future health complications, adding Chilean Sea Bass to your diet is a great option. Chilean Sea Bass is a fatty fish renowned for its intense flavor. Its oily meat is high in Omega-3 fatty acids, which makes it a healthful food choice.
Chilean sea bass is a fantastic, healthy seafood option that can help keep you strong and satisfied. Chilean sea bass nutrition: The fish is high in protein and omega-3 fatty acids, which are both important for keeping your metabolism running smoothly and fighting inflammation. Additionally, Chilean sea bass is an excellent source of Vitamin D to keep your mood up and your bones strong. One serving of a particular bass provides between 40% and 75% of your daily recommended intake, depending on what type of food it is and whether you are a man or woman.
So don’t hesitate to try it next time you look for an easy but nutritious seafood dish.
Here are Some Chilean Sea Bass Recipes:
- Sea Bass with Tomato-Fennel Salsa
- Grilled Chilean Sea Bass with Peach-Basil Salsa
- Chilean Sea Bass with Pineapple Salsa
- Chilean Sea Bass with Mango Salsa
You can count on many other healthy dishes: Sea bream, Grilled Sardines, Caviar blini, barramundi, and black cod. Post courtesy: Kai Gourmet, Online Shop for Premium Meats and Speciality Products
Apart from this, if you are interested to know about best vegetables for diabetics then visit our Health category.
