Serves: 5

Fish and seafood aren’t really "brain foods", as they were once called, but they do offer many great-tasting nutritional benefits. These healthful food choices are richer in high-quality protein and lower in fat and saturated fat than many other entrée options. Meals that include fish or seafood products can fit easily within the daily dietary guidelines of no more than 30 percent of total calories from fat.

Many varieties of seafood are low in cholesterol as well. This may sound surprising when for years we’ve been told to avoid seafood because of its supposed high cholesterol content. Better research methods have shown us that mollusks, such as clams, oysters and scallops, actually have less cholesterol than beef! Shrimp, lobster and crab contain more cholesterol than mollusks, but that just means we should eat them less often.

Seafood also has the bonus of omega-3 oils. Omega-3 refers to the unique structure of fatty acids "the building blocks of fat" found in all animals and plants. Scientific studies suggest these oils may help reduce the risk of heart disease. That’s good news for fish lovers, but researchers just aren’t sure how fish oils may promote healthier hearts. Much research is still underway to try to better understand the big picture. Good sources of omega-3 are crab, mackerel, salmon, shrimp, trout and tuna.

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

More Recipes from the Betty Crocker's Best of Healthy & Hearty Cooking Cookbook:
Baked Halibut with Tomatoes and Spices
Broiled Cod with Sun-Dried Tomatoes
Broiled Sesame Halibut Kabobs
Cajun Seafood and Noodles
Calypso Shrimp
Catfish with Pesto
Chilled Shrimp Fettuccine
Chunky Tuna Salad Roll-ups
Cod with Tomato-Olive Sauce
Creamy Fish Chowder
Crispy Baked Catfish
Crunchy Baked Fish
Crustless Tuna Quiche
Doneness Tests for Fish
Easy Fish and Vegetable Packets
Exercise "Cheaters"
Fact Versus Fiction: Diet Claims
Fish Choices
Fish and Fennel Rice
Fishing for Nutrition
Fresh Fruit Salsa
Fresh Jamaican Jerk Tuna Salad
Halibut with Braised Vegetables
Halibut-Asparagus Stir-fry
Hearty Seafood Stew
Italian Baked Bluefish
Lemon-Broiled Scrod
Lemon-Curry Cod
Lemony Seafood Risotto
Louisiana Seafood Creole
Mall Walking
Marinated Shrimp Kabob Salad
Mixed Herb Spaghetti and Clam Sauce
Open-Face Crab Burgers
Orange Roughy with Red Peppers
Oven-Steamed Halibut with Garlic and Lemon
Parmesan-Basil Perch
Peking Fish
Poached Salmon with Dilled Cucumbers
Quick Jambalaya
Rainbow Seafood Pasta
Red Snapper Teriyaki
Red Snapper with Mango Relish
Salmon with Mint Couscous
Salsa Cod
Scallops with Artichokes and Tomatoes
Scampi with Fettuccine
Seafood Lasagna Roll-ups with Lemon-Caper Sauce
Seaside Crab Rolls
Shrimp Pasta Salad with Fresh Fruit Salsa
Shrimp with Feta Cheese
Shrimp with Garlic Sauce
Sichuan Shrimp Stir-fry
Sizzling Swordfish Fajitas
Steamed Red Snapper and Carrots
Sweet-and-Sour Halibut with Lemon Rice
Sweet-and-Spicy Shrimp
Tomato Chili Sauce
Tropical Fruit, Rice and Tuna Salad
Well Schooled Fish
Zippy Red Snapper and Zucchini