Seafood Worth Snapping Up

Newcastle Herald

Wednesday March 19, 2008

ANNETTE SYM

SEAFOOD has some amazing health benefits and anyone trying to lose weight should include as much seafood in their diet as possible.

It is suggested that we should have seafood at least twice a week.

The health benefits of eating fish regularly include a reduced risk of strokes and heart disease.

There are also many benefits of omega-3 fatty acids, which are contained in fish, that can help prevent blood clots and the thickening of artery walls. Omega-3 can also help lower blood pressure.

Salmon, tuna, mackerel, herring, trout and sardines have more omega-3 fatty acids than other fish.

You can bake, grill or barbecue fish but don't overcook it: about two minutes each side is usually enough.

For a softer prawn, de-veining will fan the prawn and make it softer to eat.

To remove the vein, cut down the back of the prawn with a sharp knife without cutting all the way through.

This way you will get a nice fanning effect when cooked. Don't destroy the benefits of seafood by deep frying.

Instead, cook your seafood in a non-stick frypan with a little oil and lemon juice.

To reduce the fat in fish fingers, cook them under the griller rather than frying them.

Cooking my low-fat chips is very simple.

First, peel a large potato for each person, and cut into chip shapes.

Par boil in the microwave in a little water and drain well.

Place potato slices evenly onto a flat baking tray that has been generously coated with cooking spray.

Coat the tops of the potato and place in a hot oven for about 35 minutes or until browned, turning once.

With less than one gram of fat, you can't go wrong.

Happy Easter.

Annette Sym's Symply Too Good To Be True cookbooks and CD-ROM menu planner are sold in newsagencies, or visit symplytoogood.com.au.

RECIPE

FISH ALASKA

Serves 4

* 1 tablespoon (15g) light margarine

* 1 heaped tablespoon plain flour

* 1/2 cup skim milk

* 1/4 cup white wine

* 1/2 cup shallots chopped

* 1tablespoon fresh parsley,

chopped

* 1 x (170g) can crabmeat, drained

* pepper to taste

* 4 x 120g boneless fish fillets

* cooking spray

* 1 cup 25% reduced-fat grated

tasty cheese

Sauce: Melt margarine in medium saucepan, stir

in flour with a whisk. Slowly add milk to saucepan,

stirring constantly to avoid lumps.

Add wine, shallots, parsley and drained crabmeat.

Mix well. Pepper to taste.

Fish: Cook fillets in a non-stick frypan that has

been coated generously with cooking spray, turning

once.

Once cooked, place fish on a flat baking tray that

has been coated with cooking spray. Spoon sauce

evenly over each fillet.

Sprinkle 14 cup cheese over each piece of fish.

Grill until golden brown.

Variation: Replace crabmeat with seafood flakes.

© 2008 Newcastle Herald

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