MyPyramid says most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.
I am home in Hawaii after a couple hiccups along the way. My cell phone broke and my checked luggage went missing. But now I am back up and running - I have my home phone to tide me over until I get a new cell phone, and my luggage was found and delivered right to my door.
It may not come as a surprise that the manner in which my cell phone met its demise involved fish. I had the phone in the kitchen while preparing dinner for my friends late last week, and accidentally spilled fish juice all over the keys. It may have been worth it, though, for the delicious final product: swordfish with an orange-apricot sauce; roast potatoes; and green beans.
The swordfish recipe came from my friend's cookbook, so I can't exactly repeat it, but here's the gist.
Swordfish
1. Pat four filets of swordfish dry and sprinkle on both sides with salt and pepper.
2. Drizzle a little olive oil in a skillet and turn heat to high.
3. Once hot, place fish in skillet for five minutes on the first side.
4. Turn heat to medium and flip for five minutes on the other side.
5. Set aside covered in foil to keep warm.
Orange-apricot sauce
1. Drizzle a little olive oil and place a pat of butter in a sauce pan.
2. Add one chopped shallot and two chopped garlic cloves. Sauté until soft.
3. Add one chopped fresh orange and about a cup of chopped dried apricots. Sauté a couple more minutes.
4. Add about a cup of orange juice and bring the sauce to a boil. Bring down to a simmer until sauce begins to thicken.
5. Season with salt and pepper.
6. Right before serving, stir in some chopped parsley.
The outcome is tangy and vibrantly colorful. I found myself thinking the sauce would be amazing on anything, from fish and veggies to brownies. Definitely a re-do.
I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University, just outside of Austin, TX. During college, one of my very favorite evening outings was a leisurely trip to the grocery market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware.
Beyond reading scientific studies about docosahexaenoic acid and selenium, I love to entertain, travel, watch reality TV, grill outdoors, and go to spin class. I live in Kailua, HI on the island of Oahu where my husband serves as a US Marine Corps JAG.
People in Hawaii eat more fish and shellfish than average, but over 80 percent of typical Americans don't eat seafood at least twice per week. Doctors and dietitians like me say that's the goal, so BlogAboutSeafood is here to show you just what plenty of seafood looks like in an RD's real-life diet.
Photo by Marco Garcia
