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5 Sea Foods You're Not Eating But Should

posted Aug 27, 2014, 8:41 AM by Amanda Bontempo
The summer heat draws us to sun, sand and sea. Be sure to make the best of these healthy ocean eats.
1. Sea vegetables: Seaweed isn't just for sushi! Varieties like like arame, nori and wakame are readily available dried. All varieties of sea vegetables are power packed with B vitamins, iron, phosphorous, magnesium, iodine and phytonutrients. As part of a plant passionate diet, seaweed can help to lower blood pressure, prevent cancer, improve immunity and reduce chronic inflammation. Add to easily to soups and stir fries. While they're mild in flavor, the high concentration of minerals provide an umami quality to your dishes. If you're feeling creative, create a nori or arame "skin" to baked tofu or chicken breast.
2. Sea salt: sea salt has an attractive briny quality and texture to it that it's more mild than regular table salt. The differences in colors and flavors come from the minerals of the sea beds from which they are harvested. Be sure to add only a small pinch just before eating to enjoy all the salinity while controlling the total sodium content of your meals.
3. Oysters: "He was a bold man who first ate an oyster." (Thank you Jonathon Swift). One of my favorites, oysters are the gem of the ocean. Now that summer is winding down, the season for oysters is upon us. More mild in flavor than clams, oysters provide a sweet briny flavor. Low in calories, they are excellent sources of zinc, iron, calcium, selenium and vitamin B12. Enjoy them with vinegar or horseradish or hot sauce for a kick.
4. Sardines: Probably one of the most underrated and widely available fish. Sardines would be eaten so much more readily if we gave them a makeover and a new name, like pesci della Sardinia. Mostly from the Mediterranean, sardines aren't over-harvested like a lot of more commonly eaten fish. They are nutrient dense with riboflavin, vitamin B12, potassium, phosphorus, calcium and more anti-infalmmatory omega-3 fatty acids than tuna or salmon. Buy them fresh and pan-sear with lemon and thyme and serve over chopped tomato, cucumber and chickpeas.
5. Porgy: Forget about the boring and overdone tilapia or cod. Porty imparts a sweet mild flavor similar to snapper. Abundant and not in danger of being overfished, Porgy are small fish and cooks well whole and aren't overrun with toxins from ocean pollution. Make a green clean tasting marinade with lemon, mint and scallion. So versatile, it will be your new "chicken of the sea."