November 19, 2007
Happy Holidays Can Be Healthy, Too
The traditional holiday foods we grew up with -- from appetizers to entrees -- play a big part in rekindling the holiday spirit from our younger years. Contemporary holiday feasting strives to preserve old traditions but with a focus on healthy eating.
Florida is a great place to find many healthy menu choices, and our state’s fishermen play a large role in providing a healthy source of protein in the seafood they harvest. They harvested 98 different fish and shellfish with a commercial value of more than $165 million in 2005. During that same year, Florida aquaculture producers farmed a vast array of products with sales totaling $75 million.
Seafood is widely known for its omega-3 fatty acid properties. According to the American Heart Association, omega-3 fatty acids can benefit individuals with healthy hearts as well as those who already have heart disease. The U.S. Department of Agriculture’s www.mypyramid.gov web site indicates there is evidence that eating fish rich in omega-3 fatty acids can reduce the risks of cardiovascular disease. A four-year study funded by the National Institutes of Health, found that citizens 65 and older who eat fish at least once a week have a 60 percent lower risk of dementia, including Alzheimer’s disease.
Try these delicious Florida seafood entrees and have a happy, healthy holiday.
Grilled Ginger Mahi-Mahi with Florida Tropical Fruit Salsa
4 6-to-8 ounce Florida mahi-mahi fillets
3 tablespoons unsalted butter
6 shallots, minced
4 slices fresh ginger, unpeeled, minced
1 clove Florida garlic, minced
black pepper to taste
Preheat grill or broiler. Arrange fillets in grilling basket or on broiler pan coated with nonstick cooking spray; set aside. In a small skillet, melt butter over medium heat and add minced shallots, ginger and garlic. Cook 8 to 10 minutes until golden. Remove skillet from heat. Reserve 1/2 of the ginger-shallot-garlic mixture; set aside. Brush fillets with remaining ginger garlic mixture. Grill or broil fillets 4 to 5 inches from heat for 6 minutes or until cooked through, turning once. Transfer fillets to plates and drizzle with reserved shallot-ginger garlic butter. Serve with Florida Tropical Fruit Salsa or your favorite sauce. Yield: 4 servings.
Nutritional Value Per Serving: Calories 281, Calories From Fat 87, Total Fat 10g, Saturated Fat 6g, Trans Fatty Acid 0, Cholesterol 172mg, Total Carbohydrates 8g, Protein 39g, Omega 3 Fatty Acid 0.23g.
Florida Tropical Fruit Salsa
2 cups fresh pineapple, cut into 1/2-inch cubes
2 cups ripe Florida mango, cut into 1/2-inch cubes
3 tablespoons Florida cilantro, finely chopped
1 to 2 Florida jalapeno peppers, seeded and minced
2 tablespoons fresh Florida lime juice
1 tablespoon light brown sugar
Combine all ingredients in a mixing bowl; chill. Before serving, taste for seasoning, adding more lime juice and/or brown sugar as needed. Yield: 4 servings.
Nutritional Value Per Serving: Calories 106, Calories From Fat 3, Total Fat 0.37g, Saturated Fat 0.07g, Trans Fatty Acid 0, Cholesterol 0mg, Total Carbohydrates 28g, Protein 1 g, Omega 3 Fatty Acid 0.05g.
Florida Pan-Grilled Red Snapper with Avocado-Strawberry Salsa
1 Florida jalapeno pepper, finely chopped
1 ripe Florida avocado, diced
2 cups Florida strawberries, finely chopped
1/4 cup Florida red onion, finely chopped
sea salt, to taste
4 6-ounce Florida red snapper fillets
1 tablespoon olive oil
1 1/2 tablespoons fresh Florida lime zest
salt and pepper to taste
Stir jalapeno, avocado, strawberries, onion, cilantro, lime juice, sugar and sea salt together in a bowl. Cover and set aside. Salsa may be made several hours ahead and chilled. When making ahead, add the sugar, salt and avocado when ready to serve. Preheat stovetop grill pan over high heat. Pat fillets dry then brush both sides with the oil; sprinkle with the lime zest, salt and pepper. Lay fillets on grill pan skin side down and cook 4-5 minutes on each side, turning once, until cooked through. Transfer fillets skin side up to individual serving plates. Carefully remove skin; top with avocado-strawberry salsa. Yields: 4 servings.
Nutritional Value Per Serving: Calories 440, Calories From Fat 117, Total Fat 13g, Saturated Fat 2g, Trans Fatty Acid 0g, Cholesterol 63 mg, Total Carbohydrates 40g, Protein 37g, Omega 3 Fatty Acid 0.06g.
Oyster Dressing
1 12-ounce container Florida oysters
1/2 cup Florida celery, chopped
1/2 cup Florida onion, chopped
1/4 cup butter
4 cups day-old bread cubes
1 tablespoon fresh Florida parsley, chopped
1 teaspoon sage
1/2 teaspoon salt
1/8 teaspoon poultry seasoning
1/8 teaspoon pepper
Preheat oven to 325 degrees F. Drain oysters, reserve liquor. Remove any remaining shell particles. Chop oysters. Cook celery and onion in butter until tender. Add oysters and oyster liquor to vegetables; cook for 10 minutes. Combine oysters, cooked vegetables, bread cubes and seasonings in a large bowl; mix thoroughly. If stuffing seems dry, moisten with additional oyster liquor. Bake dressing in a greased casserole for 30 minutes or use for poultry stuffing. Yields: 4 servings.
Nutritional Value Per Serving: Calories 264, Calories From Fat 130, Total Fat 15g, Saturated Fat 8g, Trans Fatty Acid .34g, Cholesterol 77 mg, Total Carbohydrates 24g, Protein 9g, Omega 3 Fatty Acid 0.5g.
or additional Florida seafood recipes and information, please visit www.FL-Seafood.com or www.WildFloridaShrimp.com.
For more information:
Phyllis McCranie
(850) 488-0163
mccranp@doacs.state.fl.us
