February is all about things heart related including American Heart Month!
This is a perfect month to learn more about your heart, your risk for heart disease and how to prevent it. Increasing your physical activity, managing stress, sleeping better and quitting smoking are all ways that the American Heart Association suggests to help out your heart.
But don’t feel overwhelmed; even small changes can be good. A great place to start is by eating seafood two times a week. Eating two servings of fatty fish per week has been linked to a lower risk of heart attack and other cardiac issues. Seafood is loaded with essential omega-3s, protein, vitamins, and minerals. Taking the heart-healthy pledge and choosing to include more seafood in your diet is a perfect place to start caring for your heart.
Ideas for getting your seafood fix twice a week:
- Have seafood for lunch. Pack a lunch with canned tuna, salmon or sardines. These are quick and easy options that are great on a salad or sandwich for extra added protein and healthy fat.
- Change it up. Have fish you’ve never tried before. Some unique fish options include grilled Atlantic or Pacific mackerel, oven-baked Pollock and Ahi Tuna.
- Shellfish is Seafood Too! Clams, mussels, oysters and calamari all supply omega-3s and will help you reach your goal of seafood twice a week.
- Get creative with your seafood choices. If you have limited seafood options, change up the way you eat it! Try salmon patties instead of your typical piece of salmon, a shrimp stir-fry with colorful vegetables, grilled fish tacos with a tangy slaw or pan-seared cod in white wine sauce (recipe provided below).
Pan-Seared Cod in White Wine Sauce
All you need:
- 2 tbsp olive oil
- ½ tsp crushed red pepper flakes
- 2 large cloves of garlic, finely minced
- 1 pint cherry tomatoes, sliced in half
- ¼ cup dry white wine
- ½ cup fresh basil, finely chopped
- 2 tbsp fresh lemon juice
- ½ tsp fresh lemon zest
- Salt and pepper to taste
For the cod:
- 2 tbsp olive oil
- 1 ½ pounds fresh cod, cut into 4 fillets (or 4, 6-ounce fillets)
- Salt and pepper
All you do:
- Preheat oven to 375 degrees (F).
- For the white wine tomato basil sauce: Heat oil in a large sauté pan over medium heat. Add crushed red pepper flakes and garlic and sauté for 1 minute, or until garlic is fragrant. Add the cherry tomatoes and cook, stirring occasionally, until they’re soft and blistering, but still hold their shape, 9 to 12 minutes. Add in the white wine, stir, and allow the mixture to come to a gentle simmer. Stir in the basil, lemon juice, lemon zest, salt, and pepper and cook for 2 minutes. Transfer the sauce into a bowl and set aside until needed.
- For the cod: Heat oil in a large sauté pan over medium heat. Season both sides of cod with salt and pepper. Place cod in the oil and cook until golden brown, about 5 minutes. Carefully flip the cod over and place the pan in the oven to continue cooking for another 5 minutes, or until it’s cooked through.
- Pour the white wine tomato basil sauce over the cod and serve at once.