We’ve hit the jackpot when it comes to simple seafood tips and tricks! This month, we have the pleasure of featuring Joan Salge Blake, EdD, MS, RDN, LDN, FAND, who is not only a Clinical Associate Professor at Boston University, but also a featured nutrition blogger for the Huffington Post and US News and World Report’s Eat+Run blog. On her own blog, Nutrition & You!, Joan uses her academic background to share nutrition information that is based on science. Read more to hear what Joan has to say.
Tell us about your blog.
Nutrition & You! is designed to help folks incorporate healthy nutrition into their lives, one bite at a time. My blog posts are based on the latest nutritional science and sprinkled with tons of tips and strategies to help you easily make small but significant changes in your diet.
Why is seafood so beneficial for everyone?
Heart disease is the number one cause of death among men and post-menopausal women. The omega-3 fatty acids in fish can help slow the plaque buildup in your arteries that contribute to heart disease. This will help you reduce your risk of dying from heart disease. The current recommendation is to eat two servings of fish, or about 8 ounces weekly, especially fatty fish which tend to be rich in these omega-3 fatty acid, to fight heart disease and increase longevity.
Why do you love seafood?
It is a fabulous source of protein, which your body’s muscles need to stay strong, as well as being healthy for your heart.
What is your favorite seafood dish to make at home or order at a restaurant?
At home, I love to sauté shrimp and scallops in olive oil and then add roasted onions, peppers, basil, and tomato sauce. I serve this on top of a bed of roasted spinach, sprinkled with some fresh, grated Parmigiano Reggiano cheese. After the first bite, you will think you are in Italy.
Any words of wisdom for people who might be intimidated by preparing seafood at home?
Fire up the grill! Salmon is so easy to prepare on the grill. Brush the salmon with a tad of olive oil and sprinkle it with garlic powder, salt, and pepper. The rule of thumb is to grill it “10 minutes to the inch.” In other words, if the salmon is one inch thick, grill it for 5 minutes and then flip it over for another 5 minutes on the grill. Squeeze some fresh lime juice over the fish before serving it.
What’s next on your “must make” or “must order” seafood list?
Mussels. I love to order them as an appetizer in restaurants. They are not only a fabulous source of protein and omega-3 fatty acids, but also iron, zinc, and potassium, which some Americans are falling short of in their diet. Mussels are typically prepared in a savory red or white broth and served in a steaming seafood pot. Since you have to delicately eat them, you are forced to mindfully savor them, one bite at a time.