Get to Know Your Seafood Market for Healthy and Delicious Eating

How well do you know your local or online seafood market? Do you know which seafood harvest fruits are best for your diet? From fresh albacore to swordfish steaks, the seafood market is one of the healthiest places for you to shop for your food. Not sure whether you should buy swordfish steaks or buy king salmon? Here are some nutritional facts about some of the best seafood available at the best West Coast seafood market websites and stores.

Swordfish

Why should you buy swordfish? According to the Harvard School of Public Health, foods that are high in protein slows the emptying of your stomach so you feel full longer. Fresh swordfish provides 20 g. of protein in a 3 oz. serving, and costs you only 146 calories. Swordfish is also packed with healthy omega 3s, which help your body build new cells, and provides 93% of your daily recommended value of vitamin D, which your body needs to use calcium.

Try: Grilled swordfish steaks with tangy lime butter and cilantro

Fresh Dungeness Crab

Dungeness crab provides a whopping 300-500 mgs. Of omega 3 fats, which add to your healthy cholesterol and provide the building blocks your body needs to repair cells and build new cells. And unlike many hard shell crabs, live Dungeness crab is remarkably low in contaminants like mercury and PCBs. They’re also a good source of selenium, vitamin B12, phosphorus, copper, zinc and niacin.

Try: Spicy crab curry with healthy 7-grain pilaf

King Salmon

A study published in the Annals of Internal Medicine in March 2013 found that people who eat oily fish like salmon live an average of 2.2 years longer. These fish are a good source of omega 3 fatty acids, which are one of the main building blocks your body uses to build new cells. Eating fresh king salmon twice a week could add a couple of years to your life.

Try: Grilled Salmon with Lemon-Hazelnut Sauce

Diver Scallops

Not a seafood fan? Diver scallops have a light, fresh, non-fishy taste and a delicate texture that practically melts in your mouth. In addition, they provide 20 g. of protein in a 3 oz. serving for just 95 calories. Fresh diver scallops also provide a healthy heaping helping of magnesium and potassium, which can be difficult to get from other foods.

Try: Pan-seared diver scallops on rosemary skewers

Albacore Tuna

Albacore is the white meat of tuna, the type that you’ll pay a premium for if you buy canned tuna. If you’re used to canned tuna, though, fresh albacore will be a surprise to your taste buds. The flavor is lighter and fresher, and the texture is much meatier. Albacore is high in healthy omega 3s, and provides lots of protein at a relatively low calorie-count.

Try: Brush albacore tuna steaks with wasabi and soy sauce and sear in a pan on the stovetop.

Next time you’re looking for a healthy meal idea, head straight for the seafood market and load up on all the nutrients your body is craving.