Weekend Ramble: Best/Worst Seafood Dishes for Your Health

 Another great compilation from WebMD.

Best/Worst Seafood Dishes for Your Health
Medically Reviewed by Poonam Sachdev on August 30, 2023

What Makes the Difference?

You’ll want to consider what’s in the dish, how it was cooked, freshness, and the type of fish. There are lots of good choices, but some are better than others. You’ll want to limit cream, oil, salt, “bad” fats, and mercury. Do you know what’s in your seafood entree?  

 

Best: Salmon

It’s a nutritional darling that you’ll see on many U.S. menus. It’s high in healthy omega-3 fatty acids. And as a canned fish, it generally has less mercury than tuna. Wild salmon caught in Alaska is a good source, whether fresh or canned. Because fatty fish like salmon can have more of banned chemicals called PCBs, it helps if you cut away or drain extra fat, skin, and darker meat.

Worst: Fish and Chips

The fact that everything in this dish is deep-fried is not a good start. The tartar sauce and ketchup often served with it add even more fat, sugar, and calories. If you bake the fish (try it with a cornflake crust for a crunch) and potatoes, you can control the amount of oil. A simple lemon wedge is a low-calorie way to add flavor.

Have Sparingly: Broiled Swordfish

No matter how it’s caught or how you cook it, swordfish is likely to have high levels of mercury. It’s not a big deal to eat once in a while, but too much can damage your brain and kidneys. If you’re pregnant, that may hurt the baby or cause a miscarriage. Infants, the elderly, and those who have weak immune systems may be more sensitive to it. Shark, king mackerel, and tilefish from the Gulf of Mexico also have high levels of mercury.

Best: Shrimp Cocktail

It’s all about the sauce. The shrimp are usually steamed or boiled, which is pretty healthy. They’re high in protein, and low in fat and mercury. But the sauce, especially the classic bottled tomato-based type, can hide lots of sugar, sometimes listed as “high-fructose corn syrup.” So skip the dip, or make your own sugar-free version. You’ll find lots of recipes online.

Worst: New England Clam Chowder

Sure, it’s got clams, which give you protein. But this soup also has cream, butter, and salted pork. So you could get lots of calories, saturated fat, and sodium, which many people need to limit. Save this one for a special treat and try not to have too much. 

Best: Manhattan Clam Chowder

Instead of butter and cream, this chowder uses a base of tomatoes. That’s a really good start. Potatoes, carrots, and onions fill out the dish. It adds up to about 135 calories a cup with little saturated fat, compared with around 181 calories a cup for the same amount of New England clam chowder. Mercury is not usually a worry with “bivalve” shellfish like mussels, oysters, and clams. Be aware that ready-to-serve soup has an estimated 1000 mg of sodium in 1 cup.

Best: Salad With Anchovies

Because they’re small and don’t live that long, these fish are less likely to have mercury, PCBs, and other chemicals in their flesh. And they’re loaded with omega-3 fatty acids that your body needs to be at its best. Some packaged anchovies have a lot of salt, so check the label, especially if you have to watch your sodium. Look for white anchovies in vinegar -- “boquerones” in Spanish cuisine -- for a less-salty version.

Best: Canned Tuna

This lean fish gives you protein, and has some omega-3s. But tuna grow bigger than fish like sardines and anchovies, so they often have more mercury and other chemicals in their flesh. For lower mercury levels, look for the “canned light” kind. If you like albacore, look for products from the U.S. or Canada. If you’re watching your calories and fat, buy tuna packed in water instead of oil.

Best: Oysters

You’ll get protein and zinc, but it’s best to cook oysters, not eat them raw. That will help avoid food poisoning from bacteria like vibrio. This bacteria is more common in warmer months but can happen anytime. Hepatitis A can also be a risk with shellfish. Your oysters may be fine, but you can’t tell if it’s infected by how it looks and smells. Lemon juice, hot sauce, or alcohol won’t kill vibrio. Only thorough cooking can do that. 

Best: Baked Catfish

They may not be the prettiest fish to look at, but U.S. farm-raised catfish have a lot going for them. They’re low in mercury, eco-friendly, nutritious, and easy to find in grocery stores. You may want to check on the source, since some countries don’t have strict rules about fish farming. Fried catfish is a favorite for many, but frying adds lots of calories and fat. Bake it for a leaner dish. 

Best: Grilled Sardines

They’re usually canned, but you can sometimes get fresh ones at the market that are great when grilled whole. They’ve got plenty of omega-3s and not much mercury, because they’re small and short-lived. Plus, there really are lots of these fish in the sea, and they usually aren’t expensive. As with tuna, you can get them packed in water instead of oil.

Best: Ceviche

Made with raw fish, lime juice, and often potatoes and onions, this is a traditional dish from Latin America. The acid in the lime juice may seem to “cook” it because the flesh changes color. A week in the freezer at -4 F usually gets rid of parasites that could make you sick. But the size and type of fish also make a difference, so let a chef make your ceviche.

Have Sparingly: Sushi

It can be good for you, with lean protein, omega-3s, and not a lot of fat, sugar, and calories. But there are some drawbacks. Raw fish needs expert handling. Bacteria and parasites don’t get cooked away, but a good chef knows how to keep you safe.  And mercury in common sushi fish like ahi and bluefin tuna can start to add up if you eat too much.

If You’re Cooking

When you’re at the market, seafood shouldn’t smell fishy. And if you can see the fish’s eyes, they should be clear. If the bones are a problem, you can buy fillets. Experts recommend that you cook fish until it flakes easily with a fork. You can cook it many ways: roast, bake, grill, or steam, to name a few. There are many recipes to try, so cast a broad net!

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Bean Sprout Stir Fry

I must have looked over 50 or so recipes for bean sprout stir fry on the Net. In the end I decided to create my very own, making sure the composition was going to satisfy my need for diabetic friendly ingredients and provide great flavor as well. Serve this as a side to my Soy Sauce Salmon and you're in for a culinary delight with many flavor levels. Enjoy!

Ingredients:

• 12 oz mung bean sprouts
• 2 stalks green onion (scallion)
• 1/2 cup red bell pepper - minced
• 3 tbsp avocado oil
• 1 tbsp chopped garlic
• 2 tsp sesame oil
• 1 tbsp light soy sauce
• 1/2 tsp salt
• 1 tsp agave syrup
• 2-3 grinds from black pepper mill

Preparation:

Place bean sprouts in a colander and rinse/drain well. 

Chop the garlic, mince the red pepper and cut the scallions two ways. The white stem should bet cut to small disks, and the green tops can be cut at an angle so the look pretty.

Mix together sesame oil, light soy sauce, agave, salt & pepper and set aside.

Heat the oil in a wok, or as I like to use, a large non-stick Dutch oven. Saute the garlic and white from scallions over medium/low heat until fragrant. Do not let these items brown.

Next add the sprouts and red pepper. Turn to medium high and toss/cook for about a minute. Finally add the sauce and the green scallion cuts. Toss to heat through  and enjoy!

Blessed be... and happy cooking!

Slow Cooker Black Beans & Barley

Legumes are among some of the very best foods for us diabetics. There's a reason I devoted a whole Weekend Ramble to them a while back. Visit The Health Benefits of Legumes for more information.

Today I share with you a recipe found in one of my favorite recipe books, The Comprehensive Diabetic Cookbook for Beginners by Keith Laurence. In this dish he combines black beans (GI 30) with my absolute favorite grain barley. The recipe calls for hulled barley (GI 20-25) but if that is hard to come by, pearl barley (GI 30) will work equally well.

I personally prefer to use more than three cloves of garlic, but... well that's just me. LOL

The key to making this butt-ugly protein work is to pair it with something that will create a party in your mouth, because it certainly is NOT pretty to look at. The whole concept of attractive plating is just out the window with this one, so don't even think of a party for your eyes! LOL. I've found that an Italian tomato salad or my German Cucumber Salad take care of this nicely and will bring about the always loved Yummy Noises. :-)

I hope you enjoy this earthy dish as much as I do, and as always... feel free to make it your own with seasonings and sides that YOU like. Enjoy!

Ingredients:

• 1.5 cups hulled barley
• 2 cups dry black beans - rinsed and drained
• 8 cups vegetable broth
• 1 lge yellow onion - chopped
• 3-4 cloves garlic - minced
• 1 tsp table salt
• 1 bay leaf
• 1/2 tsp dried thyme

Preparation:

Mix all the ingredients in a 6 qt slow cooker.

Give all ingredients a good stir.

Cover and cook on low for 6-7 hours or until beans and barley are soft.

Remove the bay leaf and discard. Serve warm with a tossed green salad, traditional Italian tomato salad or my German Cucumber Salad.

For a breakfast treat next day form small patties, dip in egg and panko and fry to a crispy golden brown. 😊

Blessed be... and happy cooking!

Carolyn’s Chicken Piccata

Credit for this classic goes to my amazing wife Carolyn. She says it's just basic Piccata but every time she makes it, I can't help it and I fill the dining room with Yummy Noises, so..... Here it is for you to enjoy as well. :-)

Ingredients:

• 4 large chicken breasts sliced crosswise to make thinly sliced chicken cutlets
• 1 cup AP flour for dredging
• 1 tsp salt
• 1/2 tsp pepper 
• 8 tbsp butter - divided
• 2 tbsp olive oil - divided
• 3/4 cup dry white wine - a dry Pinot Grigio works well
• 1 tbsp lemon juice + zest of 1 lemon + lemon slices
• 1 tbsp brined capers - drained
• 2 tsp fresh parsley - chopped

Preparation:

Mix flour, salt pepper in a bowl or plastic bag

Dredge chicken in seasoned flour to coat; tap off excess

Melt half the butter and half the oil together in skillet/fry pan

Pan fry half of the coated chicken until golden brown, about 10 min, turning often

Remove and keep warm

Add rest of butter and oil and repeat for second half

When all chicken is cooked (and removed) pour wine into pan, scraping to dissolve all browned bits.

Mix in lemon juice and zest; reduce heat to low, simmer and stir until slightly thickened

Stir capers into sauce and add back chicken, turning to coat chicken

Garnish with lemon slices and parsley

Blessed be… and happy cooking!

Shrimp & Zucchini Pasta

 

Right off the bat I bet my fellow diabetics are frowning at the dish's inclusion of pasta. The key here, friends, is moderation. Pasta in and of itself has a glycemic index of 45 - 55, depending what research you follow, placing it at the high end of the low glycemic index range. The key here is to watch your glycemic load when filling your pasta bowl. We all love pasta, so it's real easy to overload your bowl and send your numbers soaring. Diabetics may want to opt for one of the many chick pea pastas by Banza for a much lower GI. There's a good balance in this dish even with the pasta, so moderation is not as hard as one might think. Enjoy!

Ingredients:

• 3/4 lb pasta of your choice
• 4 medium zucchini cut into bite size wedges
• 1 lb medium or large shrimp
• 2 cloves garlic, chopped
• ~1/4 cup olive oil
• 1/2 cup dry white wine
• 2 tbsp lemon juice
• Handful fresh Italian parsley, chopped
• 1 tsp oregano
• 1/2 tsp salt
• 1/8 tsp crushed Aleppo pepper or red pepper flakes (This amount gives just a hint of heat)

Preparation:

Put on the water for pasta… with salt, of course. Your pasta should be timed to be done when the rest of the cooking is completed for the best textures and flavors.

I like to prepare this in a large Dutch oven because the pasta can be added here for serving. Warm the olive oil and then add garlic, zucchini, salt, oregano and red pepper flakes. Stir gently over medium heat until zucchini are almost cooked through, about 10 minutes. Add shrimp and cook until almost done, maybe another 5 minutes. Raise heat and add wine, lemon juice and parsley. Once bubbling, lower heat and simmer for another 5 minutes to blend flavors.

Add drained pasta, toss gently and serve. A light, grated parmesan adds a wonderful touch to the finished dish, which should be done in each individual’s bowl.

Blessed be... and happy cooking!

Sauteed Zucchini with Mushroom

Credit for this dish goes to EASY RECIPES

Low-Carb Sautéed Zucchini with Mushrooms is a simple, healthy dish perfect for those looking to cut carbs without sacrificing flavor. Fresh zucchini and mushrooms are sliced and sautéed in olive oil with garlic until tender and golden. A sprinkle of fresh herbs like parsley or thyme adds an aromatic touch, while a dash of lemon juice or zest brightens the flavors. This versatile side dish pairs well with any protein or can be enjoyed on its own for a light, satisfying meal.

Ingredients:

• 2 large zucchini - sliced into half-moons
• 2 cups mushrooms - sliced
• 2 tbsp olive oil
• 2 cloves garlic - minced
• 1 tsp dried thyme
• salt and pepper to taste
• lemon juice to tase
• 1/4 cup grated Parmesan cheese - optional
• fresh parsley - chopped - for garnish

Preparation:

Heat olive oil in a large skillet or Dutch oven over medium heat. Add garlic and sauté for 1 minute until fragrant.

Add the mushrooms and cook for about 5 minutes, until they begin to brown. Add the zucchini slices and thyme. Season with salt and pepper.

Cook for another 7-10 minutes, stirring occasionally, until the zucchini is tender.

If using, sprinkle with Parmesan cheese and let it melt over the vegetables. Garnish with fresh parsley before serving.

 Blessed be… and happy cooking!

Weekend Ramble: "When I cook, I am looking to..."

Have you ever thought about your cooking? ... I mean really thought about why you cook the way you do? What has shaped your style, your ingredients, your go-to flavors? Were you taught by Mom and Dad? Did you take some cooking classes or go to culinary school?

Well, regardless of background, we all have our individual style, and that's a really cool thing, isn't it? Just like the famous chefs out there, there are certain things about our cooking that define a dish as our own.

When I first started cooking (decades ago...ahem) it was all about spices... the notion being that the more spices you added, the better the dish would be. Over the years that did tone down some, but for the most part I have always been heavy handed on adding herbs and spices to my dishes. That is... until I retired and found I had the time to really get into flavors and more complex dishes.

A number of years ago I received as a gift my all-time favorite

cookbook, which is not really a cookbook at all. 

The Flavor Bible by Karen Page and Andrew Dornenburg is an outstanding compilation of food items organized alphabetically along with lists of complimenting flavors for each item. 

There are no recipes in the book... AT ALL. Just... flavors. The recipe is up to the cook to design... and I just love that! I really enjoy being in my kitchen with the book... imagining what the different flavor combos will produce. IT'S FUN!

Scattered throughout the book are little blurbs and quotes from some of the most famous chefs in the culinary field. One, in particular, caught my eye and made me think... Really? Huh! It was a notion so foreign to me that I was blown away by its simplicity. Chef Michael Anthony of Gramercy Tavern in New York City suddenly became my role model with this line:

"When I cook, I am looking to pull myself back from a dish

rather than add to a dish. I would rather a dish feel too

simple than too fussy. Sometimes, though, you need some

extra ingredients as long as they work dynamically."

With this kitchen creed as my guide, I have learned to focus on letting the main ingredient of a dish shine rather than hiding it with spices and cover-up flavors. It's very similar to the art of sushi, where the VERY subtle differences from fish to fish can only be fully appreciated if the base flavor of the fish itself remains the focus at hand.

Stepping back from a dish is often not easy, but with practice it will actually change the abilities of a pallet. Subtle flavor differences become wow factors, and flavor levels within a given dish? Well let's just say it's a whole new world!

Just so you can see I'm serious about Chef Michael Anthony's creed... here it is as seen every day in my kitchen!

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Lemony Shrimp & Shirataki

Quiet Sunday afternoon... snow was falling... I pulled a Chef Pepin move of "Use whatever is in the fridge." :-) What I ended up with was a twist on a previous shrimp dish that deserves its own spot on the blog. Enjoy!

Ingredients:

• 1 lb large shrimp - cleaned, tail off, cut in half
• 1 lb Shirataki noodles
• 2 tomatoes - diced
• 3 cloves garlic - smash-minced
• 1 yellow onion - chopped
• 2+ tbsp lemon juice
• citrus salt to taste
• olive oil as needed

Preparation:

Rinse the Shirataki noodles in a fine mesh colander for to minutes. Let dry for a few minutes and then add them to a dry nonstick Dutch oven over medium heat. Toss repeatedly for a few minutes until all liquid has evaporated. Add the lemon juice and citrus salt and allow it to be absorbed during tossing. Remove noodles from pot and set aside, covered.

Add olive oil to the pot and saute the shrimp with some citrus salt until shrimp are just done. Remove from pot and set aside.

Add onions and garlic with olive oil to the pot and saute until translucent and onions are just getting soft.

Add the tomatoes and saute until tomatoes begin to break down and the mix becomes a bit creamy.

Next add the shrimp and Shirataki noodles and gently blend it all together. At this point adjust seasoning with more citrus salt and/or lemon juice.

Serve immediately and listen for Yummy Noises.... :-)

Blessed be... and happy cooking!