Daily Dish the Sonoma Market blog
The Dish on Shellfish
Health Notes by Dr. Liz
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You may have heard the old adage that there are plenty of fish in the sea, but that’s not all there is! As well as the usual finned fare at the seafood counter, you can also find a variety of tasty shellfish.
You may have heard the old adage that there are plenty of fish in the sea, but that’s not all there is! As well as the usual finned fare at the seafood counter, you can also find a variety of tasty shellfish.
The term shellfish includes both crustaceans such as shrimp or prawns, lobsters and crabs, and molluscs like scallops, oysters, octopus and squid. If you haven’t given many of these a try, take the plunge and try some of these nutritious, delicious and easy to prepare options:
Shrimp and Prawns: Just three ounces of shrimp has 17 grams of protein (34% of the Daily Value) in only 90 calories. This same portion also supplies 32% of vitamin D needs, which is great for bone health and potentially chronic disease risk prevention.
Ready to eat? Try Shrimp Encinitas with a flavorful spice rub.
Scallops: Three ounces of scallops—which equates to three or four large scallops—supplies 14 grams of protein in only 85 calories. These shellfish also supply a good dose of vitamin B12.
Ready to eat? Try Grilled Sea Scallops with Tarragon Marinade.
Oysters: In just six medium oysters (Eastern variety), you can get over 500% of your zinc needs, a trace mineral vital for immune system support and other life sustaining roles. Oysters also provide protein (6 grams), 30% of iron needs (good for healthy blood cells), over 60% of vitamin D needs and over 270% of vitamin B12 needs!
Ready to eat? Try Barbecued Pacific Oysters with Wasabi Mustard Sauce.
Calamari Steaks: Calamari, a.k.a. squid, supplies a good source of protein, with 13 grams and 75 calories in 3 ounces raw. This same portaion also supplies 420 mg of omega-3 fats and a staggering 80% of copper needs, a trace mineral that plays a role in protecting skin and other body cells.
Ready to eat? Try Seared Calamari Steaks with Bloody Mary Sauce.
To find more tasty shellfish and seafood options for your plate, drop by our meat department!
