Some Tasty Ways to Get Hooked on Fish and Seafood

Whether it’s viewed as a lean source of protein or a means of boosting intake of omega-3, Americans are hooked on seafood.

During the last five years, people in this country have increased their intake of seafood by about 25%, eating an average of 15 pounds per person in 1988, according to the National Fisheries Institute.

That’s good news for the health-education industry, which has been recommending three to four servings of fish per person each week. Here are some reasons why.

A four-ounce serving contains about 100 calories, so that even the fattiest fish compare favorably to lean cuts of red meat or poultry. Most fish contains a very small amount of saturated fat--the type implicated in raising blood cholesterol levels. And even those shellfish that contain cholesterol--crab, clams, lobster, oysters, scallops and shrimp--are better bargains, fat-wise, than similar portions of meat.

Complete Protein Source

As a source of protein, seafood is complete. It provides all the essential amino acids. A single serving can provide as much as half the day’s requirement for protein. Seafood also is an abundant source of minerals and other nutrients, including iodine, potassium, vitamins A and D and, in some types such as sardines and salmon, calcium.

But what has made seafood so attractive recently is its contribution of omega-3 to the diet. This fat is of the polyunsaturated type, which tends to lower blood cholesterol levels. Omega-3 is prevalent in fattier fish varieties, such as herring, lake trout, mackerel, salmon, sardines and white tuna. (The effectiveness of omega-3 in reducing risk for heart disease is still being studied.)

Lean fish include cod, flounder, haddock, rockfish, sea bass, whiting and pike.

After a brief introduction to the whys and hows of fish eating and health, readers of Anne M. Fletcher’s “Eat Fish, Live Better” (Harper and Row: $18.95, hard cover, 378 pp.) will discover a wealth of seafood information (in addition to the above) about including fish in a low-fat but tasteful diet.

Glossary of Fish

Besides facts and fallacies about the nutritional attributes of fish, the book contains a glossary of more than 50 of the various types of fishes. It describes forms found in the marketplace, preparation methods, eating qualities and nutritional value for each kind. Proper storage techniques also are discussed.

Fletcher, a registered dietitian and former executive editor and chief writer of the Tufts University Diet and Nutrition Letter, provides helpful information on how to reduce calories and fat with low-fat substitutions in recipes. In this book, she includes tables that recommend ways to make low-fat dining a part of daily living and offers some dieting suggestions.

One of her recipes, Tuna Tacos, is given here, along with a number of other interesting fish recipes.

TUNA TACOS

1/4 cup packaged taco seasoning mix

1 (8-ounce) can no-salt-added tomato sauce

2/3 cup water

2 (6 1/2-ounce) cans water-packed, less-salt tuna, drained and flaked

10 prepared taco shells

3 ounces shredded low-fat cheese

1/2 cup plus 2 tablespoons prepared salsa

1/2 cup chopped onion

2 1/2 cups shredded lettuce

Combine taco seasoning mix, tomato sauce and water in large skillet. Bring to boil, then reduce heat and simmer, uncovered 5 to 7 minutes. Stir occasionally. Remove from heat.

Stir in tuna. Divide mixture evenly among taco shells. Top with shredded cheese and place tacos on baking sheet. Bake at 350 degrees 5 to 7 minutes. Serve each taco with salsa, onion and lettuce. Makes 10 tacos.

PINEAPPLE-TOMATO SALSA AND FISH

1/2 pineapple

1 cucumber, peeled, seeded and diced

1 green pepper, seeded and diced

1 tomato, chopped

1 clove garlic, pressed

1/2 red onion, finely chopped

1/4 cup lemon juice

2 tablespoons finely chopped cilantro

2 tablespoons white wine vinegar

1 tablespoon oil

2 teaspoons sugar

1 teaspoon salt

1 teaspoon dill weed

4 white fish steaks, 1/2-inch thick

1 tablespoon margarine

Cut pineapple into quarters, then cut fruit from shell. Trim off core and cut fruit into bite-size pieces. Combine pineapple, cucumber, green pepper, tomato, garlic, onion, lemon juice, cilantro, vinegar, oil, sugar, salt and dill.

Saute fish in margarine until browned. Spread pineapple salsa over fish and simmer, covered, 10 minutes until fish is tender and flakes when tested with fork. Makes 4 servings.

SOUTH-OF-THE-BORDER SHRIMP SALAD

Grated zest of 1/2 orange

1/3 cup orange juice

Juice of 1 lime or 1/2 lemon

2 tablespoons oil

1 tablespoon chopped cilantro or parsley

1 tablespoon diced canned green chiles

2 teaspoons sugar

1/4 teaspoon paprika

1/4 teaspoon chili powder

1/8 teaspoon salt

1 avocado, halved

Salad greens

1/2 pound cooked bay shrimp

1 orange, peeled and sliced

1 banana, peeled and sliced

1 cup cherry tomato halves

Combine orange zest and juice in jar with tight-fitting lid. Add lime juice, oil, cilantro, chiles, sugar, paprika, chili powder and salt. Shake until well mixed.

Arrange avocado halves on salad greens on salad plates and fill with shrimp. Arrange orange and banana slices and tomato halves around avocado. Top with dressing. Makes 2 servings.

ORIENTAL TROUT ROLLS

1/3 cup plain yogurt

3 tablespoons finely minced chives

2 teaspoons soy sauce

1 teaspoon sesame oil

1 head lettuce, washed

4 (4-ounce) trout fillets

Salt, pepper

1 small carrot, cut julienne

1 small zucchini, cut julienne

1/4 pound mushrooms, sliced

1/4 cup white wine or vermouth

Combine yogurt, chives, soy sauce and oil in bowl and set aside.

For each roll, overlap 2 lettuce leaves, lengthwise, on flat surface. Top with 1 trout fillet. Season to taste with salt and pepper. Place 1/4 carrots on lower 1/3 of fillet. Top with 1/4 zucchini and 1/4 mushrooms. Roll lettuce tightly to enclose trout and vegetables. Secure with string.

Pour wine into baking dish and place trout rolls in dish. Cover with plastic wrap and microwave on HIGH about 4 minutes or until trout is done. Remove rolls from pan and discard string. Slice rolls into 1/2-inch rounds and serve with sauce. Makes 2 to 4 servings.

CRAB SZECHWAN-STYLE

2 pounds snow crab clusters, thawed

1/4 cup water

2 tablespoons catsup

2 tablespoons dry Sherry

2 teaspoons Worcestershire sauce

2 teaspoons sugar

2 teaspoons cornstarch

Dash salt

1 onion, cut into eighths, separated

1 green pepper, cut into 1/4-inch slices

2 tablespoons oil

1 clove garlic, minced

1 teaspoon grated ginger root

Dash cayenne pepper

1 (8-ounce) can sliced water chestnuts, drained

1/4 cup sliced green onions

Rinse crab under cool, running water. Cut or break legs apart at each joint. Score leg sections with large heavy knife or slit with kitchen shears. Cut body sections and legs into serving-sized pieces.

Combine water, catsup, Sherry, Worcestershire, sugar, cornstarch and salt in small jar. Shake well and reserve. Saute onion and green pepper in 1 tablespoon oil 2 minutes or until onion is tender. Remove and reserve.

Saute garlic, ginger and red pepper in remaining oil 10 seconds. Add crab, water chestnuts, green onions and catsup mixture. Cook and stir until mixture thickens. Add vegetable mixture and cook 1 minute longer or until thoroughly heated. Makes 4 servings.

GRILLED SALMON SALAD

1 pound salmon steaks

8 cups assorted salad greens

1 (16-ounce) can low-sodium cut green beans or 2 cups cooked fresh green beans

1 sweet red pepper, cut in thin strips

1/2 cup cucumber slices

1/2 cup olive oil

1/4 cup lemon juice

1 teaspoon Dijon mustard

1 teaspoon basil, crumbled

1/2 teaspoon sugar

1/8 teaspoon black pepper

Grill fish 4 inches above medium-hot coals, about 10 minutes per inch-thickness of fish. Do not overcook. Place salad greens on 4 individual serving plates and top with fish. Arrange green beans, red pepper and cucumber slices around fish.

Combine oil, lemon juice, mustard, basil, sugar and pepper and mix well. Drizzle over fish and vegetables. Makes 4 servings.

YOGURT-SEAFOOD SALAD

1 tablespoon butter

1 tablespoon oil

1 pound scallops

1/2 pound shrimp

8 clams, in shell, optional

1/2 cup water

1 head lettuce, cut into narrow wedges

1/4 pound green beans, steamed

1 tomato, cut into wedges

3/4 cup plain yogurt

1/4 cup reduced-calorie mayonnaise

3 tablespoons low-fat milk

2 tablespoons lemon juice

1 1/2 teaspoons dill weed

1 lemon, cut into wedges

Melt butter and oil in skillet. Saute scallops and shrimp 4 to 5 minutes or until shrimp just turns pink. Remove from pan with slotted spoon.

Add clams to pan with water. Bring to boil, cover and steam 5 to 7 minutes or until clams just begin to open. Arrange lettuce wedges around edges of serving platter. Spoon scallops, shrimp and clams into center. Add green beans and tomato.

Combine yogurt, mayonnaise, milk, lemon juice and dill in bowl. Mix with wire whisk until smooth. To serve, spoon some dressing over seafood. Pass remaining dressing. Garnish with lemon wedges. Makes 4 servings.

CHILLED POACHED SALMON WITH DIJON-YOGURT SAUCE

1 teaspoon salt

1 onion, cut into quarters

1 stalk celery, chopped

3 pounds salmon fillet

1 cup reduced calorie mayonnaise

1 cup plain yogurt

1/4 cup chopped green onions

2 tablespoons Dijon mustard

2 tablespoons lemon juice

1/4 teaspoon seasoned salt

1/4 teaspoon tarragon leaves

8 leaves Boston lettuce

1 lemon, cut into cartwheels

Place 1 inch water and salt in large shallow pan with rack. Add onion and celery. Wrap salmon loosely in cheesecloth and place in pan on rack. Cover and simmer 10 to 15 minutes until salmon flakes easily when tested with fork. Lift salmon from water using cheesecloth. Remove and discard salmon skin. Chill salmon.

Meanwhile, combine mayonnaise, yogurt, green onions, mustard, lemon juice, seasoned salt and tarragon. Arrange lettuce leaves on serving platter. Top with salmon and spoon sauce over. Garnish with lemon cartwheels. Makes 8 servings.

TERIYAKI-NO-MONO

1 pound boneless tender beef steak, cut about 1-inch thick

3/4 pound large prawns or shrimp

1/2 cup bottled teriyaki marinade and sauce

2 tablespoons minced green onions

1 tablespoon dry Sherry

2 teaspoons minced ginger root

4 green onions, cut crosswise into 2-inch lengths

Radish Sunomono

Cut beef into 1 1/2-inch pieces. Peel prawns, leaving tails on, then de-vein. Place in large plastic bag with beef. Combine teriyaki sauce, minced green onions, Sherry and ginger. Pour into bag, press out air, then tie top securely. Marinate 30 minutes, turning bag over occasionally.

Thread beef, prawns and green onion lengths alternately on skewers, leaving space between pieces. Place skewers on grill 4 to 5 inches above hot coals. Cook 4 minutes, turning, and cook 3 minutes longer or until prawns are cooked. Just before serving, drain Radish Sunomono and serve with skewers. Makes 4 servings.

Radish Sunomono

1 bunch radishes, thinly sliced

1/4 cup vinegar

2 tablespoons sugar

1 tablespoon water

2 teaspoons soy sauce

1/4 teaspoon minced fresh ginger root

Combine radishes, vinegar, sugar, water, soy sauce and ginger in bowl. Stir to combine, then chill, covered, stirring occasionally. Refrigerate at least 1 hour before serving.