by Aviva Goldfarb
As I think about what foods I want to focus on feeding my family this year, such as whole grains, green leafy vegetables, organic berries and unsalted nuts, one food that also rises to the top of my list is fish. I often find that people are intimidated about how to prepare fish, so they simply don’t eat it at home, which is such a shame! Fish is an excellent lean protein source. It is brimming with nutrients and is a natural source of healthy omega-3 fatty acids, which is vital because our bodies cannot make omega-3s on their own. Some seafood, such as pollack, has also been shown in recent scientific studies to give us a feeling of fullness or satiation after eating it, which can help us avoid overeating later.
To help families incorporate more fish in their diets (the American Heart Association recommends we consume at least two servings of seafood a week), I include lots of easy and flavorful seafood recipes in The Scramble newsletters and cookbooks.
I usually prefer to use fresh fish but there are many weeks when I can’t make an extra stop at the fish market so I cook with frozen fish or use canned salmon or tuna in a pouch instead. When using fresh fish I recommend buying it the same day you use it for the best flavor. I also recommend taking inventory of your freezer and keeping a few staples on hand for a quick and healthy seafood meal. I often keep frozen white fish fillets, frozen shrimp, and even a store-bought frozen fish dish (or two!) for those nights that I don’t even have half an hour to make dinner or that I need to prepare an extra dish. (My favorite healthy frozen fish entrées are Gorton’s grilled shrimp and its lemon peppercorn grilled tilapia fillets. Please let me know if your family has any other healthy favorites I should try.)
If you have an easy and healthy seafood recipe or a tip for adding fish to your family’s diet, please drop me a line at firstname.lastname@example.org, or add a comment on the Facebook fan page to share with other Scramblers.
Aviva Goldfarb is author and founder of The Six O’Clock Scramble®, a seasonal online weekly menu planner and cookbook (St. Martin’s Press, 2006).