I Can…

1. Identify nutritional benefits of fish and seafood Explore different ways to prepare seafood/fish Prepare Tilapia, tartar sauce, and quinoa Compare and Contrast protein amounts in different protein sources I Can…

2. http://www.youtube.com/watch?v=JKgtmTKzzgA Benefits of Seafood

3. Benefits of Fish • The American Heart Association recommends at least 2 servings of fish each week. • Fish is: • low in fat • high in protein • an excellent source of omega 3 fatty acids.

4. Benefits of Fish • The evidence across different studies showed that fish consumption lowers the risk of death from heart disease by 36 per cent. • The oils in some fish appear to reduce the blood from clotting by reducing the stickiness of the blood. The most beneficial fish in this context is oily fish such as salmon or mackerel. The researchers also suggested that eating that amount of fish or fish oil intake reduces total mortality by 17 per cent. • Prostate cancer: A Swedish study of 6000 men over 30 years show that men who did not eat fish doubled and tripled the risk of developing prostate cancer compared to those that did. Fish also contains selenium, thought to have cancer-fighting properties.

5. Benefits of Fish • Skin: Some dermatologists say that a salmon rich diet acts like a facial -- smoothing out age lines. • Inflammatory conditions - regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease. Omega 3 fatty acids, through several mechanisms, regulate your body's inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis and cystitis. Fish rich in Omega 3 fatty acids includes, mackerel, trout, herring, sardines, tuna and salmon. • Asthma- children who eat fish may be less likely to develop asthma.

6. Benefits of Fish • Brain and eyes - fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the light sensitive tissue lining the inner surface of the eye). • Cancer- the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate. • Cardiovascular disease - eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol.

7. Benefits of Fish • Dementia- elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease. • Depression- people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain). The omega-3 fatty acids contained in fish are believed to raise levels of the brain chemical serotonin, which aids in reducing depression. • Diabetes - fish may help people with diabetes manage their blood sugar levels.

8. Eyesight in Babies- breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk. • Prematurity- eating fish during pregnancy may help reduce the risk of delivering a premature baby.

9. Bake Broil Deep-Fry Pan fry Poach Grill Ways to prepare seafood

10. Oven • Marinade with herbs and spices and seasonings then wrap in aluminum foil • You can stuff the fish if you would like • Bake at 350 degrees and set timer. Bake

11. Broil means baking something extremely close to the heat source at an extremely high temperature ( 450-500 degrees ). Marinade and season, and watch carefully BROIL

12. Heat water or a chicken bouillon to boiling Place fish in the bouillon boil, then reduce to simmer You can also poach fish with milk, butter, and spices. Bring to a boil, then simmer. POACH

13. Approximately 4 oz Calories 100   Calories From Fat 25   Total Fat 2.5 g Saturated Fat 0.5 g Cholesterol 55 mg Sodium 60 mg Total Carbohydrates 1 g Protein 21 g Vitamin A 2 %DV Vitamin C 0 %DV Calcium 6 %DV Iron 2 %DV Omega-3 Fatty Acid 0.14 g Nutritional benefits of tilapia

14. Finely chop almonds in blender or food processor. • Combine ¼ cup chopped almonds with the flour in shallow bowl. • Sprinkle fish evenly with salt. • Dredge in almond/flour mixture. • Heat olive oil in a large heavy skillet over medium heat; add fish, and cook for 4 minutes on each side or until golden on the inside and flakey white on the inside. • Remove fillets on serving plate. • Add remaining ¼ cup of almonds to the hot skillet and cook, stirring constantly, for 1 minute until golden. • Remove almonds and sprinkle over fish. Almond-Crusted Tilapia

15. 1 cup of water ½ cup of quinoa ½ cup cucumber, diced small 2 tablespoons fresh basil, chiffonade 2 tablespoons fat free feta, crumbled 1 teaspoons fresh lemon juice 1 teaspoon olive oil ½ teaspoon dried dill - crush QUINOA

16. Bring 1 cup of water to a boil in a sauce pan. • Add ½ cup of quinoa, bring back to boil. • Cover, simmer over low heat for 15 minutes. • Quinoa will have absorbed all the water. • Remove from heat and fluff with fork. • Cover and let stand for 5 minutes. • Use a rubber scrapper to gently fold in all of the remaining ingredients. • Season with salt and pepper, if desired. Quinoa

17. ½ cup Fat Free mayonnaise 1 tablespoon sweet pickle relish 1 green onion, sliced 1 ½ teaspoon red wine vinegar 1. Combine all ingredients in a small bowl Fat Free Tartar sauce