You saw it on social media this summer: seafood copies are one of the hottest food trends now online. Imagine a covered table with a few plates on the circumference and a huge bunch of seafood, corn, potatoes and sausage in the middle. The food is suffocated in an aromatic sauce, and only the sight of the food makes her mouth water. Sounds delicious, right?
The cooking of seafood is often considered a meal for special occasions-but with a few ingredient changes, it can actually be a nutrient-rich meal that supports your goals. So what small improvements can you make to create a seafood cooking that a nutritionist would approved? Well, we asked you. Here is what myfitnespal registered nutritionist Lauren Cuda has to say.
Choose your protein
The nutrition guidelines for Americans recommend eating at least 8 ounces of seafood per week (1). There are a variety of different seafood options that offer restaurants and grocery stores to go into seafood – but what is considered the best, nutritional physiological?
lobster
With its tough texture and its coveted taste, lobster is a lean protein that is low, saturated fat and high in minerals such as calcium and potassium (potassium2). However, a 100 g portion of lobster (equivalent to a tail) contains 535 mg sodium (2), which is about 23% of the daily recommended sodium limit. “It is best to monitor the sodium intake throughout the day,” says Cuda.
crab
Krabbe is a sweet, slightly butter -like and delicate seafood, which is another great lean protein source. The nutritional advantages are very similar, but the crab has a little fewer calories and less sodium (3). A 100 g portion of crab supplies 17% of the daily recommended sodium intake.
Long past
While lobster and crabs are more popular on the coasts of America, long pattern fish are a staple in the south, especially in Louisiana. Crawfish are another lean protein, but have the additional advantage that high amounts of vitamin B-12 (4). Crawfish contain a lower sodium content as a lobster and crab, so Cuda are a good choice when you watch your salt intake.
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Mussels
Cuda calls the option of nutrient -rich shellfish. They are rich in protein and vitamin B-12, while they remain low with saturated fatty acids and sodium (sodium)5). 100 g mussels that are about seven mussels contains 14.7 g protein (5).
Mussel
Similar to crawfish and mussels, mussels contain a lot of protein and vitamin B-12 (6). Their sodium content is moderate because 100 g mussels contain 16% of the daily recommended sodium intake (sodium intake (6).
shrimp
Shrimp not only have high in protein and vitamin B-12, but also have the additional advantage that omega-3 fatty acids (omega-3 fatty acids) (7). They also have a delicious tough texture and a sweet taste. Like many of the above seafood options, shrimp have a moderate sodium content with 100 g (corresponding to 10 small shrimp, 7 jumbo shrimp or 5 shrimp) that have recorded 15% of the recommended daily sodium intake (recorded7).
Which seafood are best?
There are so many great options for seafood options that can be included in a seafood chef. The type of seafood that you choose really depends on your personal preferences, your flavor, your health goals and the other foods you eat that day.
“All of these seafood options can fit into a healthy diet if they are enjoyed in balanced portions,” says Cuda.
The add-on judgment
There are four frequent add-ons that usually give people in seafood abbreviations. These add-ons bring additional texture, taste and variation into a seafood cooking so that this is not the case all Seafood! Let’s take a look at which add-ons are the healthiest.
corn
In the case of seafarfed cooking joints, corn is usually served and served in the same mixture as their seafood. “Corn is a great addition,” says Cuda. Corn contains a whole lot of fiber and vitamin C (8) that, according to Cuda, help with digestion and immune support. If you are looking for carbohydrates to supplement your protein in seafood, corn can be a good option.
Potato
Potatoes are the other frequent products that are contained in seafood abbreviations, normally completely or halved. Cuda calls potatoes a “solid choice” because they offer fiber and potassium to support the health of heart and muscle (muscle function (muscle function9).
Sausage
While sausage can be tasty and tasty, Cuda recommends using it sparingly because it tends to be higher in sodium and fat (fat10). Since seafood already contains a lot of sodium (both in the seafood and in the sauces), you should be aware of your sausage parts and save you for a different meal instead.
Hard -boiled egg
Who doesn’t love eggs? Hard -boiled eggs are a nutritious choice because they are with protein, vitamin A, vitamin D and vitamin E (vitamin E (11). Your neutral taste can also help cook the saltness of other flavors of seafood.
About the expert
Lauren Cuda, RD is a food curator at Myfitnespal. She acquired her bachelor’s degree in dietetics at Missouri State University and her master’s degree in nutritional diagnostics at Cox College. With over 10 years of experience, she specializes in pediatric diet, malnutrition and nutritional support.
Select spices and sauces
Cook the spices
If you cook your own seafood, you obviously have to create a tasty mix of spices to cook your ingredients. At the same time, it is important to take into account the sodium content when choosing a spice. Some spices and spices that increase the taste without adding too much salt are:
- Garlic
- Onion
- paprika
- Laurel leaves
- lemon
- Black peppercorns
- dill
- Parsley
These spices and spices penetrate the seafood to add additional blow. If you choose commercial mixtures such as Cajun spices, Cuda recommends using low sodium versions if possible. Or make your own mix so that you can control the salt, she says.
Dip -Saucen
If you have ever cooked with seafood, you probably know that most people will dive their seafood in garlic butter sauce. But is this the health -conscious choice?
“Saucers based on butter are tasteful, but also very saturated fat and calories,” says Cuda. “While you can be part of a balanced meal, it is helpful to use them in moderation.”
Cuda recommends replacing a dip on a dip based on a yoghurt basis, a dip on the basis of yogurt or with an olive oil infused by herbs. These sauces still bring a taste, but with healthier fats or additional protein. Here you will find a few ways to make these alternative dip sauces:
- Yoghurt base dip: Mix Greek low-fat Greek yogurt with herbs, garlic, cajun spice or a dash of hot sauce. This gives you a creamy texture with an added protein and calcium (calcium ()12).
- Dip on vinegar base: Make a sauce that resembles a salad vinaigrette. Cuda says that she should try out a simple mix of lemon juice, apple cider vinegar and spices for a spicy dip that cuts the saltness and is low in calories.
- Herbal olive oil: Combine extra young olive oil with garlic, lemon or fresh herbs and let the flavors marinate for a few hours. You will receive a delicious, Herby, heart -healthy option.
The end result
There are many great opportunities to build a healthy order for seafood, but what really matters is build a balanced plate And be careful Sodium intake. The aim is to select seafood, which of course have less sodium, limit the added salt in their cooking base and are aware of the dip sauce they use.
At the end of the day, eating with seafood is an experience. Prioritize your own taste settings and really choose what you like to eat!
The contribution What kind of nutritionist do you want you to know before you cook the next seafood appeared first Myfitnespal Blog.
