You have seen it everywhere on social media this summer: seafood is one of the most popular food trends Online at the moment. Imagine a covered table with a few plates on the circumference and a huge stack of seafood, corn, potatoes and sausage in the middle. The food is smothered in a tasteful sauce and only the sight of the food makes your mouth water. Sounds wonderful, right?
Cooking of seafood is often seen as a special occasional time but with a few ingredients adjustments it can actually be a nutrient-rich meal that supports your goals. So, what small tweaks can you make to create a seafood that a dietician would approve? Well, we asked one. This is what MyFitnessPal has registered dietician Lauren Cuda.
Pick your protein
The nutritional guidelines for Americans recommend that you eat at least 8 us seafood per week (1). There are a large number of different seafood options that offer restaurants and supermarkets to cook in your seafood – but what is the best considered the best as nutritional?
Lobster
With its tough texture and coveted taste, lobster is a lean protein that contains little saturated fat and many minerals such as calcium and potassium (2). A 100 g portion of lobster (equivalent to one tail), however, contains 535 mg of sodium (2), which is about 23% of the daily recommended sodium limit. “It is best to check the sodium intake during the rest of the day,” says Cuda.
Crab
Krab is a sweet, somewhat buttery and soft seafood that is another great lean protein source. The nutritional benefits are very similar to lobster, but crab has slightly fewer calories and less sodium (3). A 100 g portion of crab offers 17% of the daily recommended sodium intake.
Lash
While lobster and crab are more popular on the American coasts, a southern staple are, especially in Louisiana. Crawfish is another lean protein, but have the extra advantage of containing large amounts of vitamin B-12 (4). Crawfish contains a lower sodium content than lobster and crab, so Cuda says they are a good choice when you look at your salt intake.
Crawl
Cuda mussels mussels an option for nutrients that dense shellfish. They have a lot of proteins and vitamin B-12, while staying low in saturated fat and sodium (5). 100 g cockles, which is about seven cockles, contains 14.7 g protein (5).
Mussel
Similar to langest and cockles, mussels contain many proteins and vitamin B-12 (6). Their sodium content is moderate, because 100 g mussels contain 16% of the daily recommended sodium intake (6).
Shrimp
In addition to having a lot of proteins and vitamin B-12, shrimp has the extra advantage of containing omega-3 fatty acids (7). They also have a wonderfully tough texture and sweet taste. Like many of the aforementioned seafood options, shrimp has a moderate sodium content, with 100 g (equivalent to 10 small shrimp, 7 Jumbo shrimp or 5 shrimp) with 15% of the recommended daily sodium intake (7).
Which seafood is the best?
There are so many great seafood options that are there to add to a boil of seafood. The type of seafood you choose really depends on your personal preferences, taste, health goals and the other foods that you eat that day.
“All these seafood options can fit into a healthy diet when they are enjoyed in balanced portions,” says Cuda.
The ADD-on judgment
There are four common add-ons that people usually cook in seafood. This add-ons bring extra texture, taste and variation to a boil of seafood so that it is not all Seafood! Let’s see which add-ons is the healthiest.
Corn
With seafood cooking joints, corn is usually achieved and served on the COB in the same mix as your seafood. “Corn is a great addition,” says Cuda. Corn contains a considerable amount of fiber and vitamin C (8), which help with digestion and immune support, according to Cuda. If you are looking for some carbohydrates to supplement your protein in seafood, maize can be a good option.
Potato
Potatoes are the other common production item in seafood cooking, usually served whole or halved. Cuda calls potatoes a “solid choice” because they offer fiber and potassium to help heart health and muscle function (9).
Sausage
Although sausage can be tasteful and tasty, Cuda recommends using it sparingly because it tends to be higher in sodium and fat (10). Because seafood is cooking, there are already a considerable amount of sodium (both in the seafood and in the sauces), you may want to take your sausage portions into account and keep it for another meal instead.
Hard -cooked egg
Who doesn’t like eggs? Hard -boiled eggs are a nutritious choice because they are full of proteins, vitamin A, vitamin D and vitamin E (11). Their more neutral taste can also help compensate for the saltness of other cooking flavors of seafood.
About the expert
Lauren Cuda, RD is a food data curator at MyfitnessPal. She obtained her bachelor’s degree in dietetics at Missouri State University and her master’s degree in nutrition diagnostics at Cox College. With more than 10 years of experience, she specializes in pediatric food, malnutrition and nutritional support.
Select herbs and sauces
Cook seasonal
If you cook your own boil of seafood, you must of course make a tasteful mix of herbs to cook your ingredients. At the same time, it is important to be aware of sodium content when choosing herbs. Some herbs and herbs that stimulate the taste without adding too much salt are:
- Garlic
- Onion
- Paprika
- Bay leaves
- Lemon
- Black peppercorns
- Dill
- Parsley
These herbs and herbs will penetrate into the seafood to add extra punch. If you choose commercial melanges such as Cajun herbs, Cuda recommends using with low sodium versions if possible. Or make your own mix so that you can control the salt, she says.
Dipping sauces
If you have ever cooked seafood before, you probably know that most people will baptize their seafood in garlic butter sauce. But is this the most health -conscious choice?
“Sauces based on butter are tasteful, but they also have a lot of saturated fat and calories,” says Cuda. “Although they can be part of a balanced meal, it is useful to use them in moderation.”
Cuda recommends replacing sauces based on butter with a yogurt -based dip, vinegar -based dip or a spice -driven olive oil. These sauces still bring a taste punch, but with healthier fats or extra proteins. Here are some ways to make these alternative dip sauces:
- On yogurt -based dip: Mix low-fat Greek yogurt with herbs, garlic, cajun herbs or a dash of hot sauce. This gives you a creamy texture with added protein and calcium (12).
- Vinegar -based dip: Make a sauce similar to a saladevinaigrette. Cuda says you should try a simple mix of lemon juice, apple cider vinegar and herbs for a spicy dip that cuts saltness and contains few calories.
- Olive oil soaked with herbs: Combine extra virgin olive oil with garlic, lemon or fresh herbs and let the flavors marinate for a few hours. You get a delicious, spicy, heart-healthy option.
The Bottom Line
There are many great options for building a healthy cooking order, but what really matters is Build a balanced board and pay attention to sodium intake. Try to select seafood that naturally has less sodium, limits the added salt in your cooking base and pay attention to the dip sauce you use.
At the end of the day a cooking meal of seafood is an experience. Give priority to your own taste preferences and really choose what you like to eat!
Post What a dietitian wants you to know before you cook next seafood first appeared on Myfitnesspal blog.