Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
Whether it’s fresh, frozen, or canned, seafood is a convenient and healthy addition to any diet. Fish and shellfish are an excellent source of high-quality protein, are low in saturated fat, and contain heart-healthy omega-3 fats. Salmon and other fatty fish are the seafood superstars when it comes to omega-3s but it’s smart to eat a variety of fish and shellfish to cover all your nutritional bases (clams, for example, are loaded with iron). Choose the healthiest preparations like grilling and baking, and toss the deep-fat fryer overboard.
Eating more seafood can be a challenge when there are picky eaters around the table. Fishing for new ways to make seafood more fun and tasty for kids and adults alike? Check out the following:
• Dip it – Serve shrimp with cocktail sauce and fish sticks with tartar sauce or ketchup so the kids can dip to their heart’s content.
• Bread it – Fried fish is a favorite but the calories and bad fats can add up quickly. Instead, “fry” in the oven. Try our Almond-Crusted Tilapia, or create another crisp coating by dipping fish filets in canola oil, then coating with a combination of crushed cornflakes and grated Parmesan cheese. Bake at 450° for about 12 to 15 minutes.
• Mix-Ins – Take a basic box of macaroni & cheese (we like Annie’s whole wheat), cook it up, and then mix in a can or pouch of flaked skinless, boneless pink salmon (or tuna) with some frozen, thawed peas.
