Choosing seafood is a heart healthy protein choice. Seafood is low in calories and high in protein. It is low in total fat, saturated fat and cholesterol. Fish oils are high in polyunsaturated fats and omega-3 fatty acids that decrease cholesterol. Seafood is a good source of vitamins and minerals such as thiamin, riboflavin, pantothenic acid, niacin, phosphorus, potassium, iron, iodine, fluoride, zinc, selenium and copper. It is low in sodium and generally quick and easy to prepare.
One easy rule for cooking fish is to cook fish l0 minutes per l inch of thickness. (To determine thickness, measure thickest part of fish with a ruler.) The ten minutes rule does not apply when microwaving. Remember, fish cooks quickly. Fish is cooked when the flesh becomes opaque and just begins to flake when tested with a fork. Overcooking tends to toughen and dry out the flesh.
LAYERED SEAFOOD SALAD
Dressing:
l cup plain low fat yogurt
2 tablespoons mayonnaise
l/2 teaspoon dill weed
l/2 teaspoon black pepper
l/2 teaspoon prepared horseradish
4 cups shredded lettuce
2 green onions, finely chopped
l/2 cup green pepper, chopped
l/2 cup cucumber, sliced
l/2 cup frozen green peas
l/4 teaspoon garlic powder
2 cups cooked, flaked, white-fleshed fish, shrimp or canned
tuna
l/4 cup part-skim mozzarella cheese, grated tomato wedges
Combine all ingredients for dressing in a small bowl and set aside. Shred lettuce; add green onion, green pepper, cucumber and frozen peas. Toss lightly with garlic powder. Fill a 9x9 inch dish. Place cooked fish evenly over salad greens. Pour dressing over fish. Garnish with grated mozzarella cheese and tomato wedges. Refrigerate. Makes 4 servings.
BASIL BAKED COD
l pound cod or salmon, fillets or steaks
l tablespoon polyunsaturated margarine
l tablespoon lemon juice
l/4 teaspoon onion powder
l/2 teaspoon dried basil
l/2 bell pepper, sliced
Place fish in baking dish. Melt margarine; add lemon juice and pour over fish. Sprinkle onion powder and basil over fish. Garnish with bell pepper slices. Cover and bake in oven at 400 degrees for l0-l5 minutes or until fish flakes. Serving suggestion: Serve with baked potatoes topped with plain low fat yogurt and steamed fresh vegetables. Makes 4 servings.
POACHED ROCKFISH (SNAPPER) WITH LEMON-TARRAGON SAUCE
l pound rockfish (snapper) fillets
l quart water
l/4 cup lemon juice
l small onion, sliced
l bay leaf
4 peppercorns
4 whole cloves
Lemon-tarragon sauce:
2 tablespoons polyunsaturated margarine
l tablespoon lemon juice
l/2 teaspoon tarragon
parsley, chopped
Cut rockfish into serving-sized pieces. Combine water, lemon juice, onion and seasonings. Bring to boil; simmer 20 minutes. Add rockfish. (If necessary, add boiling water to cover rockfish.) Simmer, covered, 5-l0 minutes until rockfish flakes when tested with a fork. While rockfish is simmering prepare lemon-tarragon sauce; Melt 2 tablespoons margarine and add l tablespoon lemon juice and tarragon. Remove rockfish from water and serve on a platter with lemon-tarragon sauce poured over it; garnish with parsley. Serve with boiled new potatoes and peas. Makes 4 servings.
