Tips on Buying Fish and Shellfish

Posted on March 28, 2010

Salmon for Dinner

As the spring and summer grilling season kicks off, here are some tips to help you navigate the seafood counter or your local fish market! Remember, too, that your fishmonger is a terrific source of knowledge. Ask him or her about amounts, best cuts, and optimal cooking methods and times. If you are not going home right after shopping, request to have  your seafood placed in a bag of ice. Enjoy!

Tips for buying fresh fish filets and steaks

  1. Look for firm, shiny flesh that gives slightly when pressed. Flesh should not be mushy, and it should not separate easily.
  2. If the head is on, the fish’s eyes should be clear and should bulge a bit. Avoid dull, cloudy, sunken, or bloody eyes.
  3. The gills should be bright pink or red, not brown or gray.
  4. The fish should have a pleasant ocean-fresh smell, not a fishy or ammonia-like odor.
  5. Scales (if on the fish) should be shinny and should cling tightly to the flesh.
  6. Steaks and filets should be moist, not slimy or dry, and the color should be uniformly bright, not dull.

Tips for buying live crabs, lobsters, and shrimp

  1. Legs should be lively when touched unless the crustacean is soft-shelled (such as soft shell crabs).
  2. The tail of a live lobster tail should curl under when lifted up. It should not hang limp.
  3. Shellfish should feel weighty, not light or dry.
  4. Raw shrimp should have translucent shells with a grayish green, a pinkish-tan, or a pink tint. They should be moist and firm, not mealy.

Tips for buying live clams, mussels, oysters, scallops, and other mollusks

  1. Shells should be tightly closed. If they are open, they should shut immediately when gently tapped. Discard gaping shells that do not close when tapped.
  2. Shells should be moist and intact, not cracked, dry or chipped.
  3. Mollusks should have a clean ocean-fresh scent, not a fishy odor.

Tips for buying shucked clams, mussels, oysters, scallops, and other mollusks

  1. Meat should be plump, not shriveled, dark, or dry.
  2. Meat should be free of shell and sand particles.
  3. Liquid should be clear, not cloudy or opaque, and it should be less than 10% of the volume.
  4. Mollusks should have a clean ocean-fresh scent, not a fishy odor.

Tips for buying frozen fish and shellfish

  1. Flesh should be frozen solidly.
  2. Fish should be contained in a tight, moisture-proof package.
  3. Fish should not have any freezer burn or ice crystals.
  4. When thawed, fish should pass the same test as outlined for fresh fish and shellfish above.
  5. Frozen fish should remain frozen until it is thawed for cooking. Do not refreeze fish or shellfish.

Tips for cooking fresh fish

  1. Marinades and dry rubs add tremendous taste to fish, and the choices are endless. Play around to find your favorites.
  2. Keep marinating fish refrigerated; do not leave it at room temperature. Do not use the plate or platter that held the raw fish to serve the cooked fish. Discard any marinades or sauces that came in contact with the raw fish. Do not serve them as sauce and do not recycle them.
  3. The healthiest and tastiest ways to cook fish are grilling, broiling, poaching, steaming, pan sautéing, or baking. Avoid deep frying.
  4. 10-Minute-Per-Inch Rule for Fish: Measure fish at its thickest point (if stuffed or rolled measure after stuffing). If baking (at a high temperature), grilling, broiling, poaching, steaming, or sautéing, cook the fish for about 10 minutes per inch of thickness. Add 5 minutes of cooking time to the total cooking time for fish wrapped in foil or covered with a sauce. Double the cooking time for frozen fish that has not been thawed prior to cooking.
  5. Fish is done when the flesh turns from translucent to opaque. It should flake easily with a fork or knife. A thermometer should read 140 degrees F when cooked.
  6. Cook fish skin-side down. The filet or meat will slide off the fish easily when cooked.

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Postpartum Depression: The Inside Scoop

Posted on January 23, 2010

Postpartum Depressiondrshosh: The Inside Scoop

I had the great honor of working with a leading expert on postpartum depression, Dr. Shoshana S. Bennett, Ph.D., who is the Founder and Director of Postpartum Assistance for Mothers, and the author of Beyond the Blues, Postpartum Depression for Dummies, and Pregnant on Prozac. She generously contributed her knowledge and experience to the Nine Months Later Chapter in Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. After listening to all of her advice, spoken in her typically calm and reassuring way, I only regret that I didn’t know her when my daughter was born prematurely and I needed a shoulder to cry on.

I encourage any new mothers, who are experiencing even the tiniest bit of depression, to read Shoshana’s books and her valuable contribution to Eating for Pregnancy. Check out her website at http://drshosh.com/; her blog at http://drshosh.com/category/blog/; and her facebook page at http://www.facebook.com/pages/Postpartum-Depression-Recovery-Shoshana-Bennett-Ph/170096258486. I caught up with Dr. Shosh this month to ppd-dummies-142x150ask her  if there were any new developments on the postpartum depression scene. Here’s what she had to say.

Are there any new trends in the treatment of PPD that we will see in 2010? New drugs? Natural therapies? Alternative medicines? Women are becoming more and more interested in natural treatments for their PPD and this grass roots demand is driving more studies in the area.  The increasing research regarding the effectiveness of omega 3 fish oil in the treatment and prevention of PPD is one example.

You very kindly share your two experiences with PPD in my book. Have you experienced any depression since your PPD? Is it common for moms to experience another bout of depression down the road? Any advice for those who do? I have not experienced another bout of depression, but during perimenopause I did experience some mood instability.  I sought help from alternative practitioners and shortly thereafter was myself again.  Women are not more likely to suffer depression after PPD as long as they’ve been treated to complete wellness and they don’t have a past history of depression.  But even if they are high risk, there are ways to help them avoid more depression moving forward.  A comprehensive wellness strategy can be provided which will stand them in very good stead.

pregnantonprozacpic1Has the number of PPD cases risen in the world over the past 10 years, or are researchers just getting more effective at culling the numbers? If the numbers are increasing, what is the most likely cause? The jury’s still out on this question. PPD is not a new phenomenon – as far back as women have been birthing babies, a certain percentage have become depressed.  Regarding the increase in the number of women diagnosed, I think it’s a combination.  Professionals are now more capable of identifying the illness, and there are growing expectations of new mothers in various societies.  I also believe that in areas of the world (the United States very much included) we are nutritionally bankrupt due to many factors including the lack of minerals in our soil, not enough fish being eaten, and an excess of processed foods in our diet.

beyond-the-bluesPPD in fathers seems to be on the radar these days. Is this condition increasing or is it just being better researched? It’s being better researched.  PPD was regarded until relatively recently as a “mother’s” issue.  Now we know better, and dads have help as well.  Due to some excellent research, pediatricians are trained to ask new fathers (as well as mothers) a few questions regarding their mental health.  We now know that depression in either parent can lead to problems in the child(ren).

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10 Foods for a Healthier You!

Posted on November 19, 2009

healthy-life

10 Foods for a Healthier You!

  1. Whole grains. Whole wheat bread and pasta, brown rice, barley, and oats. Whole grains are a great source of vitamins and fiber. Rule of thumb: Brown is best. Avoid refined white foods stripped of their nutrients.
  2. Fruits and vegetables high in antioxidants. Prunes, blueberries, blackberries, mangosteen, kiwi, grapes, broccoli, red pepper, beets, spinach, and artichokes. Antioxidants promote cell regeneration and basic metabolic functions. Dark chocolate and tea also contain antioxidants.
  3. Fish high in DHA omega-3 fatty acids. Salmon, sardines, tuna, halibut, and anchovies. Omega-3s fatty acids are essential to good heart health, fetal brain development, and they can help reduce depression. Ask your doctor about supplements, particularly if you are at risk for heart disease, or if you are pregnant.
  4. Low-fat dairy products.  Milk, yogurt, and cheeses. Calcium is the key to strong bones and preventing osteoporosis. If you are lactose intolerant, try calcium-fortified foods, such as orange juice and soy milk, or supplements. The average Daily Intake of calcium for people between the ages of 31 and 50 years, is about 1,000 milligrams.
  5. Mono and polyunsaturated oils. Olive, canola, peanut, corn, safflower, sunflower, sesame, and flaxseed oils. Use these cholesterol-busting oils in salad dressings, cooking, and baking. Minimize saturated fats, such as butter, lard, and the white fat on meats. Avoid all trans fats, including stick margarine.
  6. Soluble fiber. Oatmeal, barley, and brown rice. There are two types of fiber: soluble (from whole grains) and insoluble (from fruits and vegetables). Soluble fiber helps reduce cholesterol. Insoluble fiber is excellent for digestion, but it does not affect cholesterol levels.
  7. Nuts and seeds. All kinds. Filled with vitamins, minerals, and healthy fats, nuts and seeds are the perfect snack, salad topping, or baking boost.
  8. Vegetable proteins. Tofu, beans, nuts, and seeds. These fat-free sources are excellent alternatives to meat and poultry.
  9. Folic acid. Lentils, fortified breakfast cereals, asparagus, spinach, and orange juice. Folic acid is critical in preventing neural tube birth defects and cleft palate, and it has the cardiac benefit of lowering homocysteine levels, a by-product of protein metabolism in your blood. Most people need about 400 micrograms of folic acid per day.
  10. Resveratrol. Red wine, raspberries, peanuts and mulberries. The antioxidant resveratrol may have some cardioprotective benefits.

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Broiled Swordfish with Artichoke Heart-Green Olive Tapenade

Posted on November 1, 2009

Broiled Swordfish with Artichoke Heart-Green Olive Tapenade

This tapenade (a fancy name for a spread) doubles as a delicious dip with crackers. Use it and the Lemon-Oregano Marinade on any type of grilled fish, shellfish, or chicken.

Serves 4

Lemon-Oregano Marinade
1/3 cup freshly squeezed lemon juice
1 tablespoon dried oregano
2 tablespoons minced shallots or 2 garlic cloves, minced
1 tablespoon olive oil or canola oil
1 tablespoon Dijon mustard

1-1/4 pounds swordfish steaks (about 1-1/4-inch thick)

Artichoke Heart-Green Olive Tapenade (makes about ¾ cup)
¾ cup canned artichoke hearts in brine (about 4 hearts) drained
10 pitted green olives (not with pimentos)
2 tablespoons freshly squeezed lemon juice, or to taste
2 tablespoons olive oil or canola oil
1 garlic clove
1 teaspoon ground coriander
Salt and freshly ground pepper, to taste
¼ cup lightly packed fresh cilantro leaves
Canola oil cooking spray or canola oil, for greasing the baking sheet
Salt and freshly ground pepper, to taste

1. Combine all of the marinade ingredients in a bowl, mix, then pour the marinade in to a shallow dish. Add the swordfish and marinate, refrigerated, for at least 30 minutes, or up to 24 hours.
2. For the tapenade, combine all of the ingredients except the cilantro leaves in the bowl of a food processor and process until almost smooth. Add the cilantro and pulse a few times, until the cilantro leaves are chopped but not pureed. If the tapenade is too thick, add 1 tablespoon of water and pulse a couple more times. Adjust seasoning and transfer to a serving bowl. This sauce will be served at room temperature, so set it aside if serving within 1 hour; otherwise, refrigerate and bring it to room temperature before serving. (The tapenade can be made up to 2 days in advance and kept refrigerated.)
3. To broil the fish, preheat the broiler. Line a baking sheet with foil and spray with canola oil cooking spray or grease with canola oil. Place the fish on the foil and season with salt and pepper. Flip the fish and season the other side. Broil the fish for 4 minutes on one side, then flip and broil for 3 to 4 minutes more, or until the fish is cooked through. The cooking time will depend on the strength of the broiler and the thickness of the fish. (Note: When broiling anything, watch the oven carefully to avoid fires.)
4. Transfer the swordfish to a serving platter, and serve immediately with the tapenade on the side.

Cooking Tip: The swordfish steaks can be cooked on an outdoor grill for about 7 minutes total grilling time, on an indoor grill for about 5 minutes total grilling time. They can also be pan fried for about 3 minutes on each side.

Nutrition Highlights: Protein and B vitamins

Approximate Nutritional Information: Serving size: one-quarter broiled swordfish: Calories: 172 cals, 9%; Protein: 28 g, 56%; Total fat: 5.6 g, 9%; Saturated fat: 1.5 g, 8%; Cholesterol: 55 mg, 18%; Carbohydrates: 0 g, 0%; Fiber: 0 g, 0%; Sodium: 273 mg, 11%; Niacin: 14 mg, 69%; Vitamin B6: .4 mg, 23%; Vitamin B12: 2 mcg, 41%; Diabetic Vitamin K: 0 mcg, 0%; Diabetic Exchange: 4 Very Lean Meat, 1 Fat
Approximate Nutritional Information: Serving size: 2 tablespoons artichoke heart-green olive tapenade: Calories: 69 cals, 3%; Protein: 2 g, 3%; Total fat: 5.0 g, 8%; Saturated fat: .6 g, 3%; Cholesterol: 0 mg, 0%; Carbohydrates: 5 g, 2%; Fiber: .9 g, 4%; Sodium: 207 mg, 9%; Vitamin K: 24 mcg, 29%; Diabetic Exchange: 1 Fat
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

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