Tales from the Sea

The Mediterranean Sea is a vast resource for seafood, so it makes sense that there is a great history of delicious dishes from the sea in the Mediterranean diet, from Italian pasta with clams to Moroccan fish stew.

Seafood, like most parts of the Mediterranean diet, also happens to be good for your health. It is a nutritious source of protein, monounsaturated and polyunsaturated fats, iron, and zinc. Oily fish such as mackerel, herring, sardines, albacore tuna and salmon also contain omega-3 fatty acids, essential nutrients for health that are associated with reduced risk of heart disease, depression, and dementia.

Scientists recommend that the average adult get two servings (8 ounces) of seafood per week. Pregnant or breastfeeding women should eat a little more - about three servings per week. According to the U.S. dietary guidelines, Americans do not get enough seafood, and should replace some meat and poultry with seafood to compensate. They also recommend eating a variety of seafood to maximize health benefits (e.g., if you typically turn to shrimp for your seafood fix, try salmon or tuna now and then).

Buying Fresh Seafood

Buying seafood can be expensive, so it's important to get the freshest available to get the most flavor and nutrients from your purchase. Seafood should smell like the sea if it's from the ocean; a strong "fishy smell" is a good indication that the seafood is not fresh. 

For fish, look for shiny scales, clear eyes, and wet flesh. If anything looks dull, the fish is not fresh and it's not worth your time. The flesh of the fish should also be firm to the touch.

For shellfish, the shells should be closed, or if they are open slightly, they should close when tapped. They should be alive!

Once you buy fresh seafood, it's best to use it within 24 hours. Otherwise, the best way to store it is in the freezer, where it will stay good for a few months. 

Frozen and Canned Seafood

If you don't have time to choose fresh seafood, or if you don't have a good selection at your grocery store, frozen or canned is the way to go. Frozen seafood is a perfectly good substitute for fresh because most frozen seafood is processed and frozen immediately after it is caught. Thaw it in a bowl filled with cold water and it's as good as fresh.

Canned fish is also a great alternative, and it's one of the most affordable ways to get the same nutrients found in fresh fish. Cans are inexpensive to buy and they have a very long shelf life. If you are concerned about sustainability, look for products labeled troll, pole and line, hook and line, FAD-free, or school caught. These labels indicate an effort by the fisherman to reduce bycatch. 

Check out our 12 Great Ways To Use Canned Sardines for recipe ideas.

Leftovers

Leftover fish and seafood is difficult, if not impossible, to revive to its original glory. Leftovers are easy to overcook, and they tend to give off an unwanted "fishy" smell. Never fear! Leftover seafood can be transformed into completely new and delicious dishes:

• Seafood tacos. Gently reheat seafood in a sauté pan, add your favorite sauce, fresh herbs, avocado, and some lime juice.
• Soup. Add it to soup just before serving so it reheats on its own.
• Seafood cakes. Combine chopped seafood with breadcrumbs, eggs, a little milk, fresh herbs, and spices, form into patties and cook them in a bit of olive oil.
• Paté. Make a spread for toast by mashing seafood with plain yogurt or cottage cheese, fresh herbs, lemon juice, and spices.
• Salad. Most varieties of seafood are delicious cold or brought to room temperature in a salad.
• Pasta. Stir seafood into a cooked pasta dish and it will reheat on its own.

Read on for more delicious ways to prepare seafood!