The Healthy Diet »

Seafood excels as a source of protein — most varieties contain at least 75 percent protein — as well as of minerals and B vitamins. Most fish are also relatively low in fat, though some varieties do contain nearly as much fat as lean meat. But the fat in fish, which takes the form of oil, is highly polyunsaturated, so it is preferable to the fat in meat, which is largely saturated. In fact, fish oil contains a unique group of polyunsaturated fatty acids, called omega-3 acids, which appear to offer double benefits: They not only decrease levels of artery-choking LDL (low-density lipoprotein) cholesterol, but also may raise levels of the artery-clearing HDL (high-density lipoprotein) cholesterol. One study found a reassuring inverse relationship between fish consumption and heart disease —the more fish consumed by the general population, the lower the incidence of heart disease. Further research indicates that this benefit maybe independent of such factors as weight, stress and exercise. Fish oil also helps prevent hardening of the arteries by thinning the blood, thereby making it less likely to stick to the walls of blood vessels, and by reducing the likelihood of arterial blood clots. Finally, fish oil is rich in vitamins A and D.

Researchers have found that the higher the fat content of seafood, the greater the cardiovascular benefits, and the darker the flesh of a fish, the more oil it contains. Fatty fish — those that contain from five to 20 percent fat — include deepwater fish like tuna and swordfish (their fat-marbled flesh helps to insulate them against cold water), as well as anchovies, herring, mackerel, salmon and sardines. Fish that have between two and five percent fat include bass, bluefish, halibut, ocean perch, pollock, rockfish and smelt. Lean fish contain less than two percent fat and include flatfish like flounder and sole.

Although shellfish were once considered high in cholesterol, new methods of food analysis have revealed that most shellfish contain less cholesterol than the moderate amounts found in other fish. Lobster has only slightly more cholesterol than beef or chicken. Mussels, clams and oysters, which are low in cholesterol, have now been shown to be proportionately high in omega-3 fatty acids.

Seafood, especially shellfish, is very rich in minerals — most notably iron and fluorine. Ocean fish are the best natural source of iodine, which is important in the production of hormones in the thyroid gland. Seafood also supplies some B vitamins, including thiamin, riboflavin and niacin. (Fish roe, or fish eggs, are especially rich in thiamin and riboflavin.) The edible bones of canned salmon and sardines are ex­cellent sources of calcium.

Because of its many benefits, nutritionists recommend eating seafood, lean or fatty, at least once a week, and the immense variety of its and shellfish available at fish markets and supermarkets should make this easy. Because fresh seafood is quite perishable, its regional availability is often limited. If you cannot find the specific type of fish that a recipe calls for, substitute a species that is similar in taste and texture. Cook fresh fish within two days of buying it. While using frozen fish is acceptable, the freezing process makes the fish tougher.

The type, cut and fattiness of a fish determine which cooking meth­od is most suitable. Flatfish are usually cooked whole or cut into fillets. They can then be broiled, saut6ed, baked, steamed or poached. Because flatfish tend to be dry, fat often needs to be added when cooking them. You should use unsaturated vegetable oil.

Fatty fish can be cooked whole, divided into fillets or cut crosswise into steaks. While these fish can be cooked by any of the methods used for flatfish, it is best not to saute them, since their flesh is sufficiently rich adding butter or cooking oil.

Shellfish such as clams, mussels, oysters, scallops and small shrimp should be steamed, boiled, broiled or saut6ed. Larger, moister shell­fish like jumbo shrimp and lobster can also be baked. It is important to note that eating raw shellfish, even if it is certified as clean, can be dangerous because of bacterial or viral contamination from polluted waters. Similarly, inadequately cooked shellfish can be harmful to your health. For, instance, steaming clams for only one minute does are not heat them sufficiently to kill any viruses they may harbor. All the recipes in this book give safe cooking times for shellfish.

For the best taste and texture, along with the most nutrients, do not overcook seafood. Fish cooks quickly because it has little connective should tissue; moderate cooking temperatures are best. The fish is done if it is opaque, does not cling to the bones and flakes easily when pierced of fish at its thickest point with a fork. A good rule for cooking whole fish, me and fillets and steaks is to allow 10 minutes for each inch of thickness, using measured at the thickest point (although thin fillets cook more quickly and should be watched carefully). Double this time for frozen fish. Shellfish like shrimp and scallops are done when they are no longer translucent. Shellfish like clams and mussels are done when their ache & shells open.

Canned fish can also be used inventively in many recipes. When possible, buy fish that has been packed in water; fish packed in oil has twice the calories. If you must use oil-packed fish, drain the oil and ado& rinse the fish under running water to reduce the excess calories. Rins­ing & canned fish, whether packed in water or oil, will also remove almost all the extra sodium that is added during canning: Processing generally adds four to 10 times the amount of sodium that is found in fresh varieties.

Seafood should not be limited to main courses. Consider using it in can be appetizers, salads and side dishes, starting with some of the following recipes. And remember that combining seafood with vegetables and M to pasta enhances its versatility.

Buying and Storing Guide

1. Always check fish for freshness before purchasing it. Whole fish should have firm flesh that springs back when touched, as well as tight scales, red gills and bright, bulging eyes. Fillets and steaks should be moist and transparent. Fish sould smell fresh not fishy.

2. When buying whole fish, allow one pound per person dressed fish (cleaned with head and tail removed) ¾ pound per person and steaks and fillets, 1/3 and ½ pound per person. Store fish in coldest part of the refrigerator, loosely covered with plastic wrap.

3. when shopping for frozen fish make sure that it is completely covered in moisture proof wrap. The flesh should be solid with no odor. Avoid misshapen or torn packages and packages that contain blood. You can keep fatty frozen fish at 0 o F for three months leaner frozen fish keeps for up to six months.

4. Shelfish can sometimes be contaminated by toxic bacteria and viruses. Harvesting is state – monilished fish stores. Store shellfish below 40o F and use it quickly.