KCFit.Net

Fishing For a Fast Meal?

by Chris Culbertson, posted Jul 29th 2008, 20:13

Guest Blog by Michelle Arasim Diekmann, RD, LD at Hy-Vee (Originally posted in Interesting Info on 7/23/2008)

This is the start of regular postings by Michelle about nutrition with recipes included. KCFit members provided feedback that they would like to see recipes, so here they are. You should see a new one every 2 weeks or so. Please leave feedback so we know if you want more of these and visit your local Hy-Vee dietitian if you would like to learn more about eating healthy. You can find a discount in our KCFit Provider section.)

When it comes to preparing an easy meal in minutes, seafood is probably not the first thing that comes to mind, especially for those of us who live in the Midwest. But seafood tops the list for a meal you can get on the table in minutes. That’s because most seafood takes minimal prep time and ingredients and depending on its size, can easily cook in 15 minutes.

We all know how good seafood is for us. It’s a great source of lean protein. Fatty fish such as salmon, tuna, herring, mackerel and trout are rich in two kinds of omega-3 fatty acids. The American Heart Association recommends eating fatty fish at least twice each week because of the health benefits to the heart including decreased risk of arrhythmias which can lead to sudden death, decreased triglyceride levels and perhaps a slightly lower blood pressure. There are also many studies looking at benefits of omega-3 fats for joint health; omega-3 fats are anti-inflammatory and may reduce the pain associated with arthritis. During the last trimester of pregnancy and when nursing, foods rich in omega-3 fats help enhance infant vision and brain development.

Many people are concerned about possible toxins from eating seafood. A recent study in the Journal of American Medical Association reported the health benefits of eating seafood far outweigh any potential risk. In other words, it’s more of a risk to not eat seafood.

Not quite sure how to cook seafood? Here are basic guidelines for cooking seafood to perfection.

•10-Minute Rule. Whether you bake, broil or grill, cook seafood 10 minutes for every inch of its thickness.
•Opaque and Flakes. Reliable tests to determine when seafood is cooked and ready to eat are that the seafood will turn opaque and will “flake” when a knife or fork is gently inserted and slightly twisted into the thickest part of the fish. When in doubt, a food thermometer should read 145° F.
•Simple Seasonings. Less is more when it comes to seasonings. Keep seasonings simple and use dill, parsley, chives, garlic or fresh-cracked black pepper. A light drizzle of butter or splash of white wine, lemon or lime juice will complement the seafood without overpowering it.

Inside-Out Fish Tacos

Serves: 6

All you need:
1/4 c. Hy-Vee light Italian dressing
4 (4 oz each) cod fillets
1 c. Hy-Vee salsa
1 (2.25 oz) can Hy-Vee sliced ripe olives, drained
Hy-Vee light sour cream, optional
Hy-Vee tortilla chips, optional

All you do:
Preheat oven to 425 degrees. Pour dressing into a greased 8-by-8-inch baking dish. Top with cod fillets. Top fillets evenly with salsa and ripe olives. Bake uncovered for 10 to 15 minutes or until fish flakes easily with a fork. Serve topped with sour cream and tortilla chips if desired.

Daily nutritional values:
8% vitamin A
10% vitamin C
4% calcium
6% iron

Nutrition information per serving:
Calories: 130
Carbohydrate: 4g
Cholesterol: 50mg
Dietary Fiber: 1g
Fat: 3.5g
Protein: 21g
Sodium: 410mg
Sugar: 1g

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