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Seafood diet promotes good health

There are many health benefits to be enjoyed from consuming fresh seafood.

Carla Grossetti

Go-to seafood: Eating oily fish such as Atlantic salmon can help prevent chronic health problems.
Go-to seafood: Eating oily fish such as Atlantic salmon can help prevent chronic health problems.Jennifer Soo

Australian adults do not eat enough seafood to achieve the maximum health benefits it affords, a health expert from the Centre of Excellence for Science, Seafood and Health at Curtin University says.

Professor Alexandra McManus, who co-authored a paper titled A Critical Review of Nutrition Resources for GPs Focusing on a Healthy Diet, including Seafood, says Australian dietary guidelines recommend that adults should eat one to two fish meals a week, each with a serving size of 80 to 120 grams.

"Fish is low in fat, an excellent source of protein, full of vitamin D, selenium and long-chain polyunsaturated fatty acids [Omega-3s]," McManus says.

The effect of omega-3s has been strongly associated with reduced risk of cardiovascular disease, including sudden cardiovascular death, McManus says. Research also links the weekly consumption of one to two serves of oily fish with a reduced risk of other conditions such as asthma, impaired cognitive function, diabetes, inflammatory conditions and some cancers, she says.

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"Seafood is a fantastic source of protein," McManus says. "Apart from the omega-3 fish for brain health, muscle health, heart health and cellular health, regular consumption of seafood has been found to reduce inflammation in arthritis and asthma and hayfever, too."

McManus says hayfever is one of the prime reasons Australians take days off work and seafood plays a strong role in reducing the inflammation associated with the condition. She says it's also important to eat a variety of seafood.

"More and more adults are deficient in two main nutrients: iodine and vitamin D. Most shellfish are good sources or iodine [vital for metabolism] and Atlantic salmon and silver perch are good sources of vitamin D [required for bone and muscle health]," McManus says.

"People also say, 'Oh, we won't eat Atlantic salmon, because it's so expensive'. But if Atlantic salmon is $30 a kilogram, that amounts to $3.50 a serve. An adult-size serve of seafood should be 100 to 150 grams," she says.

But beware how you cook and serve the dish: "One of the biggest problem areas might not necessarily be the fish but rather the high-fat sauce that you smother it in or the fact you've decided to deep-fry it rather than grill it."

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And what about those consumers – especially pregnant women – who are concerned or confused by the arguments for and against eating fish, especially those containing high levels of mercury?

"There is now further evidence that links positive health effects with consumption of seafood during pregnancy," McManus says.

"The risks to foetal health have been found to be minimal and the benefits of eating seafood while pregnant far outweigh the risks when you are looking at brain development and cognitive development.

"Pregnant women need to eat two to three serves of fish a week, as long as it's not orange roughy, swordfish, shark or any kind of bill fish or broadbill fish."

McManus says her latest research has also found a link between seafood and the prevention of dementia and other common chronic conditions. Her list of must-eat oily fish includes Atlantic salmon, canned sardines in oil or tomato sauce and farmed rainbow trout as well as pelagic fish such as trout and mackerel.

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Melbourne-based nutritionist Karen Inge verges on evangelical when it comes to touting the health benefits of seafood.

Inge agrees research has long shown the regular consumption of fish and seafood to be beneficial in early brain development and cardiovascular health. But she's aware the public also needs to make more informed decisions about how to cook seafood in order to optimise its many nutritional benefits.

"Fish and shellfish are an excellent source of protein and are rich in nutrients, vitamins and minerals," she says.

"From a healthy eating standpoint, you want to eat fish that is high in omega-3s because it contains those desirable long-chain fatty acids [EPA and DHA], but you also have to control your portion size and cook it with care."

Inge advises consumers to avoid eating large amounts of predatory fish that are high up on the food chain (such as swordfish, king mackerel, shark, orange roughy and bigeye tuna) but says the benefits of a diet high in seafood outweigh the relative risks of eating it.

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"We need to get smarter about knowing which are the fish that contain more DHA and less mercury," she says.

She points out that the dietary cholesterol found in prawns and lobsters doesn't translate to blood cholesterol. "Our liver makes cholesterol from saturated fat. It's not the lobster that's the problem, it's the thermidore sauce that you cover it with or the bacon you scatter over your oysters," she says.

Inge says seafood is a very lean form of protein and the best way to cook with it is to keep it simple. She recommends pairing seafood with so-called ancient grains and vegetables or using herbs and spices to enliven your meal.

"Australians buy more fish if they enjoy eating it and know how to cook it," she says. "A simple way to cook fish is to wrap it in baking paper with sliced tomatoes, onions and zucchini, sprinkle with herbs and black pepper, add a splash of olive oil and and a squeeze of lemon juice and bake it for seven minutes."

"Forget about cream sauces. Instead, add a piece of beautiful grilled white fish to a bed of lentils and grains and what you have is amazing warming dish that will satisfy you and deliver nutritional benefits."

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Seafood fritatta

This recipe is great for overall heart health.

  • 200g Atlantic salmon or snapper, diced
  • 400g potato (2 x medium potatoes)
  • 200g sweet potato
  • 200g butternut pumpkin
  • 4 eggs
  • 100g grated cheese (50g cheddar; 50g feta)
  • 350ml milk
  • 100g baby peas
  1. Preheat oven to 200°C.
  2. Peel and chop all the root vegetables and then place in a steamer and cook until tender. Drain, then set aside.
  3. Heat 1 tbs extra virgin olive oil in a pan over a medium heat, then add the diced salmon and cook for about one minute.
  4. Lightly beat the eggs in a small bowl, then add the milk and grated cheese.
  5. Grease a quiche dish. Add salmon, the root vegetables and peas to the dish and gently pour over the egg and milk mixture. Bake in the oven for about 30 minutes. Serve with a garden salad.

Serves 6

Recipe by Alexandra McManus

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