You know seafood is good for you and your family, but you want to make the absolute best choices when it comes to the kids. Truth is – for most adults the health benefits of eating a variety of seafood outweigh the risks of occasionally eating fish that contain contaminants.1 But for growing children, the best choices will be low in contaminants and high in omega-3s.
That’s why I was thrilled to learn more about a non-profit group called KidsSafe Seafood, who highlight the best seafood for kids to eat to support their growth and development, while being low in contaminants, and ocean-friendly, too! They shared their best seafood choices for kids’ health, and some family-friendly recipes with me, so that I could share them with you!
KidSafe Seafood Best Choices are all healthy and environmentally friendly options, being low in contaminants, sustainably caught and high in omega-3s. The top 7 are: anchovies, farmed arctic char, farmed oysters, farmed rainbow trout, certain wild Alaskan salmon (chum, coho, and sockeye), wild Atlantic mackerel, and wild sardines. FreshDirect also offers unique ocean-friendly seafood from new, small producers who guarantee that their fish contain virtually no contaminants. They include Verlasso Salmon, and Local Ocean Royal Dorade.
Try one of these recipes this week to benefit from heart-healthy omega-3 fatty acids, lean protein, vitamins and minerals in ocean-friendly, kid-safe seafood.
I-can’t-believe-there’s-fish-in-there Spaghetti Sauce*
Paul Greenberg, Author of Four Fish: The Future of the Last Wild Food
1/2 ounce can anchovies (oil from the can will be used for cooking so don’t discard).
2 cloves garlic, minced
1 carrot, peeled and grated fine
1/4 cup dry white wine
1 28 ounce can whole plum tomatoes.
pepper and salt to taste
1. Drain olive oil from the sardine can into the pan. Add another 2 tbsp of olive oil. Add garlic and sauté over low heat for about a minute.
2. Add the grated carrot and sauté for another minute
3. Roughly chop sardines and add to pan. Mash and stir until the anchovies dissolve into the oil.
4. Turn up flame to medium and add wine. Stir briefly and let wine bubble away (about a minute).
5. Drain juice from tomatoes into saucepan and stir. Roughly chop tomatoes and add to pan.
6. Cook on low heat for 30-40 minutes.
7. Purée the sauce in a food processor until smooth after it has cooled.
8. Toss with 1 to 1.5 lbs. of pasta.
Optional step 1:
If this sauce will be eaten by adults (or more daring children who don’t mind strong flavors) 2 tablespoons of capers can be added with the carrots and garlic.
Optional step 2:
For a heartier sauce 1/2 pound of peeled and halved shrimp or 1 inch cubes of any mild white fish like tilapia or halibut (or a combination of the two) can be added at the very end and poached in the sauce until just cooked through (2-3 minutes).
Terrific Tilapia Tacos* (serves 6)
Yvette Garfield Handstand Kids Cookbook Company
12 6-inch corn tortillas
1½ pounds tilapia fish fillet
3 plum tomatoes
½ small red onion
1 cup fresh cilantro leaves
1 tablespoon cumin
¼ cup olive oil
Salt and pepper
1. In the medium bowl, coat the fish with olive oil and cumin. Add salt and pepper to taste.
2. Squeeze 1 lime over the fish.
3. Chop the red onion and the cilantro. Dice the tomatoes. Place the onion, cilantro and tomatoes in separate small bowls and set aside.
4. Cut the other lime into wedges. Place the wedges into a small bowl and set aside.
5. Place one of the skillets over a medium-high heat, and cook the fish in it for about 5 minutes on each side, or until the fish is cooked through and flakes with a fork.
6. Heat the tortillas by placing them in the other skillet over a medium-high heat for 5 minutes or until warm.
7. Assemble each taco by filling a tortilla with approximately ⅓ cup of fish and a teaspoon each of cilantro, tomato and onion. Squeeze a lime wedge over each taco. Add salsa to taste.
For savings on ocean-friendly seafood and more healthy foods, visit my Healthy Living for Less page. To your health!
*Recipes reprinted with permission from KidSafe Seafood
1Harvard School of Public Health. New Study Shows the Benefits of Eating Fish Greatly Outweigh the Risks (2006).