You’ve seen it all over social media this summer: Seafood Boils is one of the hottest food trends online right now. Imagine a covered table with a few plates on the perimeter and a huge pile of seafood, corn, potatoes and sausage in the middle. Food is suffocated in a tasteful sauce, and just the sight of the food gets your mouth to water. Sounds delicious, doesn’t it?
Fish and seafood cooking are often considered a special meal-but with a few ingredient adjustments, it can actually be a nutritious meal that supports your goals. So what small adjustments can you make to create a seafood boiling that a dietitian would approve? We asked one. Here’s what MyFitnessPal -registered dietitian Lauren Cuda has to say about it.
Selecting your protein
The dietary guidelines for Americans recommend that you eat at least 8 ounces of seafood per week (1). There are a number of different options for seafood that restaurants and grocery stores offer to go into your seafood and seafood cooking – but what is considered the best, nutritionally?
Lobster
With its cool structure and sought after taste, lobster is a lean protein that is low in saturated fat and high in minerals such as calcium and potassium (2). However, a 100 g serving of lobster (corresponding to a tail) contains 535 mg of sodium (2), which is approx. 23% of the daily recommended sodium limit. “It’s best to monitor sodium intake for the rest of the day,” says Cuda.
Crab
Crab is a sweet, slightly buttery and sore seafood that is another great lean protein source. Its nutritional benefits are very similar to lobster, but crab has slightly fewer calories and less sodium (3). Serving crabs of 100 g gives 17% of the daily recommended sodium intake.
Crawfish
While lobster and crab are more popular on America’s Coasts, Crawfish is a southern staple, especially in Louisiana. Crawfish is another lean protein, but has the added advantage of containing high amounts of vitamin B-12 (4). Crawfish contains a lower sodium content than lobster and crab, so Cuda says they are a good choice if you see your salt intake.
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Mussels
Cuda calls mussels a nutritional seafood option. They contain high protein and vitamin B-12 while remaining low in saturated fat and sodium (5). 100 g of mussels, which are about seven mussels, contains 14.7 g of protein (5).
Mussels
Like crawfish and clams, mussels contain plenty of protein and vitamin B-12 (6). Their sodium content is moderate as 100 g of clams contains 16% of daily recommended sodium intake (6).
Shrimp
In addition to being high in protein and vitamin B-12, shrimp has the added advantage of containing omega-3 fatty acids (7). They also have a delicious cool structure and sweet taste. Like many of the above -mentioned seafood settings, shrimp has a moderate sodium content of 100 g (equivalent to 10 small shrimp, 7 JUMBO shrimp or 5 shrimp) containing 15% of the recommended daily sodium intake (7).
Which seafood is best?
There are so many good seafood options out there to add a seafood cooking. The type of seafood you choose really depends on your personal preferences, taste, health goals and the other foods you eat that day.
“All of these seafood options can fit into a healthy diet when enjoyed in balanced parts,” says Cuda.
Add-on judgment
There are four common additions that people typically put in seafood. These additions bring additional structure, taste and variation to a fish and shell -boiling so that is not all Fish and seafood! Let’s look at which additions are the healthiest.
Corn
In the case of seafood, the joints typically cook chunk and serve on the copper in the same blend as your seafood. “Corn is a good addition,” says Cuda. Corn contains a good amount of fiber and vitamin C (8), which helps with digestion and immune support, according to CUDA. If you are looking for some carbohydrates to supplement your protein in seafood, corn can be a good option.
Potato
Potatoes are the other common products found in seafood and seafood cooker that are usually served all or halved. Cuda calls potatoes a “solid choice” as they offer fiber and potassium to help heart health and muscle function (9).
Sausage
While sausage can be tasteful and tasty, CUDA recommends using it sparingly as it tends to be higher in sodium and fat (10). Because seafood boils already have a good amount of sodium in them (both in seafood and sauces), you may be aware of your sausage areas and save them for another meal instead.
Hard boiled egg
Who doesn’t love eggs? Hard boiled eggs are a nourishing choice as they are filled with protein, vitamin A, vitamin D and vitamin E (11). Their more neutral flavor can also help offset the saltity of other cooking flavors.
About the expert
Lauren Cuda, Rd is a food data curator at MyFitnessPal. She served her bachelor’s degree in dietetics from Missouri State University and her master’s degree in nutrition diagnostics from Cox College. With over 10 years of experience, she specializes in pediatric nutrition, malnutrition and nutrition support.
Selection of spices and sauces
Cook spices
If you cook your own fish and seafood cooker, you are obviously having to create a flavorful blend of spices to cook your ingredients. At the same time, it is important to pay attention to sodium content when choosing a spice. Some spices and spices that increase the taste without adding too much salt are:
- Garlic
- Onion
- Paprika
- Bay leaves
- Lemon
- Black peppercorns
- Dill
- Parsley
These spices and spices penetrate seafood to add extra stans. If you choose commercial blends such as Cajun spices, CUDA recommends using low sodium versions whenever possible. Or make your own blend so you can control the salt, she says.
Dipping sauces
If you’ve ever had seafood to boil before, you probably know that most people will dip their seafood in garlic butter sauce. But is this the most health conscious choice?
“Butter -based sauces are flavorful, but they are also high in saturated fat and calories,” says Cuda. “While they can be part of a balanced meal, it is useful to use them for moderation.”
CUDA recommends replacing butter-based sauces with a yogurt-based dip, vinegar-based dip or a herb-infused olive oil. These sauces will still bring a flavor stance, but with healthier fats or additional protein. Here are some ways to make these alternative dipping sauces:
- Yogurt -based dip: Blend low-fat Greek yogurt with herbs, garlic, cajun spices or a touch of hot sauce. This gives you a creamy structure with added protein and calcium (12).
- Vinegar -based dip: Make a sauce that looks like a salad vinaigrette. Cuda says to try a simple blend of lemon juice, apple cider vinegar and spices for a tangy dip that cuts saltity and is low in calories.
- Herbal-infunded olive oil: Combine extra virgin olive oil with garlic, lemon or fresh herbs and let the flavors marinate for a few hours. You get a delicious, herby, heart healthy opportunity.
The lower line
There are many good opportunities to build a healthy boiler order from seafood but what really matters is Building a balanced plate and be aware of sodium intake. The purpose of choosing seafood that naturally has less sodium, limit the added salt in your cooking base and pay attention to the dipping sauce you are using.
At the end of the day a fish and seafood cooking meal is an experience. Prioritize your own taste preferences and really choose what you want to enjoy eating!
The post what a dietitian wants you to know before your next seafood cooking first appeared on the MyFitnessPal blog.