Eat More Seafood
FROM: Dietary Guidelines for Americans 2010
U.S. Department of Agriculture and U.S. Department of Health and Human Services
Seafood contributes a range of nutrients to our diets, most notably the omega-3 fatty acids, eicosapenataenoic acid (EPA) and docosahexanenoic acid (DHA). Moderate evidence shows that consumption of about 8 ounces per week of a variety of seafood, which provide an average consuption of 250 mg per day of EPA and DHA, is associated with reduced cardiac deaths among individuals with and without pre-existing cardiovascular disease. Unfortunately the current median consumption of seafood is only about 3.5 ounces of seafood per week - therefore we need to EAT MORE SEAFOOD!!
IS SEAFOOD SAFE
Center for Disease Control
Illness/LB per
Food Capita Consumption
Poultry 14.2
Beef 7.0
Pork 6.8
Eggs 4.35
Fruit 3.8
Vegetables 3.3
Fish 1.0
Dairy 0.6
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Dairy is the safest food because of pastuerization, followed closely by fish.
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If possible buy local seafood to insure quality, safety and freshness.
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Buying locally keeps the money close to home where it does the most good.
Sexy Fish: Fresh Alaskan Halibut
 Alaskan Halibut is the largest flat fish, averaging 24 to 30 pounds, but fish as large at 700 pounds have been reported. They are gray-black on the top side with an off-white underbelly and have very small scales invisible to the naked eye embedded in their skin. At birth they have an eye on each side of their head like a "normal" fish, but at about 6 months old one eye migrates to the other side making them look more like a flounder. At the same time the stationary-eyed side darkens to match the top side, while the other side remains white. This color scheme disguises halibut from above (blending with the ocean floor) and from below (belending into the light from the sky) and is known as countershading.
Halibut will feed on almost any animal that they can fit into their mouths. Juvenile halibut feed on small crustaceans and other bottom dwelling organisms such as octopus, crab, salmon, hermit crabs, lamprey, sculpin, cod, pollock herring, flounder as well as other halibut. Halibut live at depths ranging from a few meters to hundreds of meters. Although they spend most of their time near the bottom, halibut may move up in the water column to feed. In most ecosystems, the halibut is near the top of the food chain, but common predators are the sea lion, the orca and the salmon shark.
Halibut is often broiled, deep-fried or grille, while smoking is often more difficult because of its ultra low-fat content. When eaten fresh, the meat has a clean taste and requires little seasoning. Halibut is noted for its dense and firm texture. Alaskan halibut is also certified as sustainable by the Marine Stewardship Council.
Alaskan Halibut Lasagna
Serves 8
Ingredients
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6 tablespoons butter or margarine, divided
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1 1/2 pounds halibut steaks, bones removed and cut into 1 inch cubes
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2 garlic cloves, minced
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3/4 teaspoon dried thyme
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1/3 cup all-purpose flour
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1/2 teaspoon salt
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1 1/2 cups chicken broth
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1 cup heavy whipping cream
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8 ounces lasagna noodles, cooked and drained
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2 cups shredded Swiss cheese
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minced fresh parsley
Directions
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In a large skillet over medium heat, melt 2 tablespoons butter. Add halibut, garlic and thyme. Cook until fish flakes easily with a fork (about 10 minutes). Remove and set aside. Add the remaining butter to the skillet. Stir in flour and salt until smooth; cook and stir until golden brown. Gradually add broth and cream. Bring to a boil; cook and stir for 2 minutes or until thickened.
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In a greased 13 in x 9 in x 2in baking dish layer half of the noodles, halibut, white sauce and cheese. Repeat layers.
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Cover and bake at 350 degrees F for 20 minutes. Uncover and bake 20 minutes longer or until bubbly. Let stand 15 minutes before serving. Sprinkle with parsley before serving if desired.
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