Seafood For Your Health - Big Y® World Class Market®

What if we told you there was an amazing superfood — available right here at Big Y — that was one of the healthiest things you can eat? A food so good for you that the USDA and the American Heart Association® recommend that you eat it at least three times a week. A food that has been shown to be good for your heart, your eyes and your brain and that this superfood came in dozens of different shapes, sizes and delicious flavors, any of which can be prepared just about any way you desire?

Of course you’d be in line to pick up as much of this amazing superfood that you could, wouldn’t you?

Well, make your way to Big Y’s Seafood Department, because eating seafood is amazingly good for you. Adding fish and shellfish to your diet will do more than just expand your culinary horizons. It will help boost your immune system, build your brain power and pump up your heart health. Just how much of a superfood is seafood? Let’s count the ways:

1 - It’s a Perfect Protein
Seafood is an excellent, lean source of protein — meaning you get the protein your body needs without the fat it doesn’t. In fact, a typical 3-ounce portion of fish or shellfish typically contains about one third of your body’s daily protein requirement.

2 - Omega-3s
These beneficial fatty acids are believed to have a positive effect on heart health, helping to reduce the chance of heart disease and stroke. They’ve also been linked to improved brain function and eye health. Ongoing research suggests that these powerful health boosters may be helpful in fighting everything from arthritis to asthma to depression.

3 - It’s Low in Fat and Calories
Most types of seafood are 95 percent fat free; some have as little as one percent fat content. And a typical 3-ounce portion of just about any variety of seafood will come in at under 200 calories. (Keep in mind that when you add in different cooking methods, coatings and sauces, your fat and calorie counts will go up.)

4 - It’s Packed with Nutrients
Beyond amazing omega-3s, seafood is a treasure trove of many of the vitamins and minerals that are essential to good health. Depending on what you choose, you’ll find good-to-excellent levels of zinc, calcium, B-vitamins, iron and selenium.

How can you start enjoying the many benefits of seafood? Just test the waters. Consider substituting seafood for meat or poultry in some of your favorite recipes. Start small, with one meal a week, and before you know it, you’ll be a seafood superpro.

Crab Cakes with Spicy Mustard Sauce

Crab Fact
Crazy for Crab: With a ton of calcium, zinc, copper, iron and phosphorus, crabmeat is surprisingly good for you. That makes crab cakes a classic, mouthwatering way to enjoy the many benefits of seafood — especially when they’re made with a health-conscious eye, using light ingredients (light mayonnaise, egg substitute instead of whole eggs, sautéed in nonstick
cooking spray rather than butter, etc.).

Baked Halibut

Fish Fact
Healthy Halibut: This mild-flavored, firm-fleshed fish not only lends itself to numerous different cooking styles and seasonings — it’s a nutritional powerhouse. With just about 150 calories in an average serving, halibut comes loaded with everything from omega-3s to B vitamins to phosphorus. Try our recipe to the left for the authentic taste of fish and chips without the added fat and calories. For the chips, slice a couple of potatoes into wedges, salt and pepper to taste and bake in a 350ºF oven for 35 minutes.

Shrimp Caesar Salad

Sensational Shrimp: Shrimp is one of the healthiest foods you can eat. Low in fat and packed with protein, shrimp is also an excellent source of the trace mineral selenium. Never heard of it? Well, selenium has been shown to be a powerful anti-cancer agent. Shrimp is also loaded with omega-3s while being low in “bad” fats — good news for your heart health.

Caribbean-Style Grilled Mahi Mahi

Fish Fact
Amazing Mahi Mahi: High in protein with virtually no fat, mahi mahi is a delicious and adventurous way to add some healthy seafood to your menu. It’s an excellent source of B vitamins and a good source of potassium as well. This warm-water fish boasts firm, dense flesh with a mild, slightly sweet flavor. Mahi mahi fillets are perfect for tossing on the grill as you would a steak — without the fat and cholesterol!