Don’t be a cowardly lion when it comes to seafood

Want to improve your heart health, brain health and more?

There’s no need to be a cowardly lion when it comes to cooking and eating fish or seafood.  If you select the right fish or seafood, and choose simple cooking methods, you can rest assured your dish will turn out spectacular and won’t turn out overcooked and “rubbery.”  With family-friendly recipes, fish and seafood can easily fit into a regular cooking routine.

Why eat seafood?

•Eating two to three servings of seafood per week can offer big health benefits, like reducing heart disease by 30 percent and maintaining brain health.

•Seafood packs healthy nutrients like omega-3s and protein into fewer than a couple hundred calories in a four-ounce serving.

•Eating seafood while you are pregnant/breastfeeding promotes healthy babies, brain and eyesight development.

 To eat more seafood meals each week

•Eat seafood every week on the same day — try Salmon Saturdays or Tilapia Tuesdays or Friday Fish dishes.

•Swap out your favorite American-style foods for seafood versions– like tuna quesadillas, salmon burgers, fish tacos and grilled salmon cheese.

•Put seafood on your grocery list — aim for eight to 12 ounces per week per person.

•Take a quick Friday check to see if you have eaten enough seafood for the week – if not, then add some into the weekend; tuna salad sandwiches or shrimp pasta are quick fixes.

Three simple ways to prepare perfect seafood:

 On the stove

•Heat one tablespoon of oil or butter in pan on medium heat.

•For four-ounce, 1-inch-thick fillets: Cook four minutes on one side and flip with spatula or tongs and cook another two minutes.

•For small shellfish: Cook one minute on one side.  Flip with spatula or tongs and cook another 50 seconds.

•Remove to plate and tent with foil to rest.

 In the oven

•Preheat oven to 350 degrees and create a pouch using a 12-by-12-inch square of aluminum foil.  Place seafood in foil pouch and seal tightly.

•For four–ounce, 1-inch-thick fillets: Bake in pouch for 20 minutes.

•For small shellfish: Bake in pouch for 10 minutes.

•Remove from oven and rest in partially opened pouch.

 

On the grill

•Heat grill to medium; wipe with oiled cloth.

•For four-ounce, one-inch-thick fillets: Cook four minutes on one side.  Flip with spatula or tongs and cook another two minutes.

•For small shellfish (place in grill basket): Cook one minute on one side.

Flip and cook another 30 seconds.

•Remove to plate and tent with foil to rest.

 Salmon Burgers

Serves 4

All you need

•15 ounces canned salmon, drained

•8 crackers (saltine-type), crushed

•3 tablespoons mayonnaise

•1/4 cup chopped bell pepper (any color), seeds removed

•1 teaspoon lemon juice

•4 drops hot sauce (optional)

Cooking spray or 2 tablespoons olive oil

•4 whole wheat hamburger buns

•4 lettuce leaves (optional)

•4 slices tomato (optional)

 All you do

1. Place salmon in a medium bowl.

2. Add the crackers, mayonnaise, bell pepper, lemon juice and hot sauce (if you like) to the bowl. Mix well.

3. Shape the salmon into 4 patties.

4. Coat a large non-stick skillet with cooking spray or olive oil.

Place skillet on stovetop over medium heat.

5. Cook salmon cakes, turning once with a spatula, until lightly browned on each side.

6. Place each burger on a bun bottom. Top each with a lettuce leaf and slice of tomato if you like, add the top of the bun and serve.

Source: Lickety-Split Meals by Zonya Foco/National Fisheries Institute

Education

SMEC graduates tell their own tales of success

Business

Company that owns Austin radio stations lays off on-air personalities, part of sweeping move

Mower County

Institute dedicated to moving forward despite missing out on bonding dollars

Mower County

Institute Community Outreach and Education manager receives grant to expand STEM education offerings

News

Tornado devastates Iowa town, killing multiple people as powerful storms rip through Midwest

Mower County

Unmarked grave of Civil War veteran who fought at Shiloh, among other battles, gets memorial plaque

Mower County

Tuesday storm knocks out power to many, downs trees and branches

Business

Going hog wild for ice cream

Business

Herald moving to new location

Mower County

Work on next I-90 bridge slated to start soon

Education

Photos: Pacelli prom — a night of eloquence and bowling

Mower County

Mueller-supported bills gets green-lit

News

Defense rests without ex-President Trump taking the witness stand in his New York hush money trial

News

Rochester City Council member expelled from meeting

News

Minnesota will use a climate roadmap for state investments

News

Bad weather hampers search for 2 who went over waterfall in Minnesota’s Boundary Waters Canoe Area

Mower County

SE Minnesota Democrats endorse Allie Wolf for Minnesota House seat 26B

Mower County

Man accused in the death of Melissa Rack again changes plea back to guilty

Mower County

Riverland PTK chapter making broad impacts

Education

Designed Opportunity: Austin senior puts design skills to the test for district

Mower County

Service provides a moment of peace

News

Army will present Purple Heart to Minnesota veteran 73 years after he was wounded in Korean War

News

Monarch population, host plants hurting from climate change. Expert shares how to help

Mower County

Austin Area Foundation launches scholarship for STEM education