Dinner From The Sea

(Family Features) For families looking to eat healthy on a budget, seafood is a sensible choice. Nutritional content varies among species, but fish are generally a good source of protein and are often low in saturated fat and cholesterol. In addition, many fatty fish are an excellent source of omega-3 fatty acids, which may reduce the risk of coronary heart disease. The American Heart Association recommends two servings per week of fatty fish for optimum omega-3 intake.

If you don’t have easy access to fresh seafood, frozen seafood is a great option. It’s convenient, offers great value and is available year-round.

The seafood specialists at Whole Foods Market offer these simple meal suggestions for enjoying seafood any time:

• Create mix-n-match kabobs using a bottled marinade. Pair a tropical marinade like Jamaican jerk with swordfish steaks or tuna steaks, cubed and interspersed with sliced pineapple and red onions. Grill and serve over couscous or quinoa for a quick, complete meal. Double the ingredients and stuff into a pita or tortilla so the entire family has lunch the next day.
• Since salmon lends itself so well to a variety of cooking methods, this is a great one to store in the freezer for quick, healthy meals that are high in omega-3 oils. Enjoy salmon fillets baked or sautéed in a lemon ginger butter sauce or honey Dijon glaze with a side of steamed garlicky greens and crusty bread.
• Spaghetti with garlic and oil serves as a delicious canvas for inexpensive meals when enjoyed with wild Patagonian scallops or wild Key West pink shrimp. Simply toss hot pasta with lots of garlic sautéed in extra-virgin olive oil, seasoned with a little crushed red pepper and finished with grated Pecorino Romano cheese. Top with sautéed shrimp or scallops, which take just a few minutes to cook.
• Hoki is a mild white fish that can be enjoyed at lunch or dinner. At Whole Foods Market, you’ll find three varieties of easy, heat-and-serve lightly breaded hoki fish: fish fillets, fish sticks and fish nuggets. Under five dollars, the nuggets and fish sticks make perfect kid-style dippers with tartar sauce or ketchup. For dinner, they make a delicious 20-minute meal when turned into fish po’ boys or fish tacos with crunchy slaw.

For more seafood recipes, visit wholefoodsmarket.com.

Grilled Tuna Kabobs with Fish and Mango Salsa

Don’t have a grill? You can broil the fish instead. Feel free to add your own favorite toppings and serve with black beans and rice. Ingredients with an asterisk (*) are available as Whole Foods Market brands.
Serves 4
1 (12-ounce) pkg frozen
Mahi-Mahi Fillets*
1 tablespoon canola oil
1 tablespoon Caribbean
barbecue seasoning *
1 package homestyle
tortillas*
1 cup shredded Monterey
Jack cheese*
1 1/2 cups shredded red
or white cabbage
2 fresh tomatoes, chopped
1/2 cup chopped scallions,
white and green part
Sliced pickled jalapeño peppers, cilantro and lime wedges (optional)
1/4 cup Chipotle Ranch
Dressing*

Preheat grill or broiler. Coat fillets with oil and sprinkle with seasoning. Grill fish over medium heat, about 5 minutes each side. While fish is cooking, warm tortillas on a large skillet or sprinkle lightly with water and warm on grill. Wrap in towel or foil to keep warm. When fish is cooked, break gently into bite-sized pieces, divide among tortillas and top with remaining ingredients. Use the dressing to drizzle over prepared tacos.

Per serving (about 12oz/345g-wt.): 560 calories (240 from fat), 27g total fat, 8g saturated fat, 30g protein, 50g total carbohydrate (2g dietary fiber, 7g sugar), 90mg cholesterol, 1280mg sodium

Courtesy of Family Features
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Source: Whole Foods Markets