Issue Date: June 28, 2009
Say "yes" to nutritious shellfish
As part of a healthful diet, eat fish and shellfish twice a week.
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Shellfish have gotten a bad rap because some types are high in cholesterol. But the tasty treats are good sources of protein and omega-3 fatty acids, and low in fat.
Oysters, mussels and scallops are the best options if you're watching your cholesterol. Shrimp are relatively high in cholesterol compared with other shellfish, but if you watch your portions, they can be a good choice. A 3-ounce serving of raw shrimp contains 129mg of cholesterol, a little less than half of the suggested daily 300mg intake.
For a low-fat, low-cal meal, grill shrimp and flavor with lemon or wine.
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Steam, grill, boil or broil your shellfish for the most healthful meals. Avoid frying: Oil's extra saturated fat can make your shellfish a less-than-ideal option.
Dipping sauces also can add fat and calories. Stay away from creamy ones. A better alternative to mayonnaise-based sauces is low-fat, low-calorie cocktail sauce. A squeeze of lemon juice or some wine is also great for adding flavor without upping fat.
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