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Fishin’ for Good Seafood!


The state of Florida has a total of 1,350 miles of coastline! Good for those who like to consume fish as part of their healthy diet. Why is fish so healthy? Fish is a high quality protein that is low in fat. It is rich in  omega-3 fatty acids and vitamins such as D and B2 (riboflavin). It also contains calcium, phosphorus and minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week. A serving is 3.5 ounces cooked, or about ¾ cup of flaked fish. A serving is 3.5 ounces cooked, or about ¾ cup of flaked fish.  Fish is a powerhouse of protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

Omega-3 is an important unsaturated fatty acid in our diet. Eating fish is an important source of omega-3 fatty acids. Our bodies don’t produce these fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.  Other foods high in omega-3 include:  vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.

Benefits of Omega 3 Fatty Acids:

  • Helps maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
  • Aids healthy brain function and infant development of vision and nerves during pregnancy.
  • May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
  • May prevent inflammation and reduce the risk of arthritis.

You can purchase seafood at most grocery markets. However, you can catch your own in St. Johns County…. Check out the Seasonal Fishing Calendar from the Florida Fish and Wildlife Conservation Commission. So what is running now in the fresh waters in the northeast corridor of Florida?  bass, bluegill, redear, specks, stripers, catfish, Mahi Mahi and redfish.

Florida Mahi Mahi Tostada (Fresh from Florida Recipe)

Ingredients:

4 (6-ounce) Florida Mahi-Mahi fillets

½ cup fresh cilantro, finely chopped (divided)

2 tablespoons hot pepper sauce

1 tablespoon fresh lime juice

4 tablespoons vegetable oil (divided)

4 corn tortillas

2 cups shredded lettuce

Fresh salsa, as needed

Sea salt and fresh ground pepper, to taste

Preparation

Mix 1/2 of the cilantro, pepper sauce, 2 tablespoons oil, lime juice, and salt and pepper in large bowl. Add fillets to marinade. Cover and chill 1 hour. Remove fillets from marinade. Preheat grill to medium-high heat. Grill fillets 4 to 5 minutes per side until the center of fish is done. Transfer fillets to a platter and keep warm. Place 2 tablespoons oil in a large heavy saucepan over medium-high heat. Add tortillas, one at a time, pushing down gently into the pan with tongs. Cook 1 minute until browned on one side; turn and cook 1 minute longer until browned and crisp. Drain on paper towels. Place fillet

Florida Orange Glazed Shrimp (Fresh from Florida Recipe)

Ingredients:

1½ pounds Florida pink shrimp, peeled and deveined

2 cups Florida orange juice

1 teaspoon sesame oil

1 teaspoon low-sodium soy sauce

1 teaspoon hot pepper, finely chopped

1 tablespoon garlic, minced

2 tablespoons parsley, finely chopped

Sea salt and fresh ground pepper, to taste

PREPARATION

In a large skillet over medium-high heat cook orange juice, soy sauce, sesame oil, and garlic until liquid has reduced by half. Add pink shrimp and cook approximately 6 to 8 minutes or until shrimp are opaque in the center and liquid thickens again. Add chopped pepper and mix well, taste and adjust seasoning as needed. Garnish with chopped parsley and serve immediately.

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