How do I make healthy seafood?

Salmon canapés with crème fraîche, caviar and dill.

Preparing healthy seafood recipes can benefit the whole family. An easy and convenient recipe for a packed lunch to take to school or work is the seafood salad. All that is needed is tuna, salmon, shrimp or crab meat mixed with mayonnaise and seasoned with celery seeds. To make your seafood even healthier, add chopped or grated carrots and serve over a bed of fresh lettuce or spinach. When making healthy seafood choices, be sure to include options rich in omega-3 fatty acids. Remember to practice safe food handling when preparing healthy seafood.

Sushi made with salmon.

Eating fresh salmon can have substantial heart health benefits. Omega-3 can be found in salmon and even tuna. It should be noted, however, that certain seafood can have a high mercury content and should be avoided during pregnancy. Swordfish contain higher levels of mercury than shrimp, for example. Halibut, however, is a good choice for healthy omega-3 fatty acids.

A bed of spinach can help add nutrients to a seafood dish.

Choosing shrimp as a healthy seafood choice is an excellent way to try out a variety of recipes. Shrimp can be prepared in salads and is a healthy and convenient take-out meal. Another healthy and satisfying way to enjoy the benefits of shrimp is to prepare it with pasta. Adding a creamy Alfredo sauce over shrimp and pasta with freshly chopped garlic is one idea. Fresh vegetables can also be added.

Celery seed is a healthy seasoning for seafood meals.

Regardless of which seafood you choose, the way you prepare your meals is also important. For healthy seafood meals, avoid cooking in oils. Instead of frying the fish, choose to bake or grill it. Shrimp prepared on a grill will be juicy and tasty, without unnecessary cooking oil fat.

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To be safe when preparing healthy seafood, always thaw it in the refrigerator and not on the counter. Cross-contamination is another concern in seafood preparation. When handling raw fish, your hands can become contaminated with bacteria. Wash your hands with warm soapy water after handling raw fish and use a glass cutting board instead of a wooden cutting board as it is easier to disinfect.

Salmon fillets are a good source of omega-3 fatty acids.

Keep a few safety tips in mind when packing seafood or tuna salad for lunch. Use an insulated lunch box or refrigerator to maintain proper temperatures if seafood has not been refrigerated for a period of time. This will reduce any risk of developing a potentially serious foodborne illness. If you don’t have a cooler, put an ice pack inside your lunch box to keep your seafood salad cold.

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