Worst Dish To Order In A Seafood Restaurant – Eat This, Not That

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Seafood is known as a great option for a healthy diet because fish is high in protein and good fats, the unsaturated type, like omega 3s, which can be great for reducing inflammation and protecting your heart.

“Most people don’t eat the recommended 8 to 12 ounces of seafood per week, but like everything, some choices are better than others,” says Lauren Harris-Pincus, MS, RDN and author of The protein-rich breakfast club. “Fish itself is a great source of protein, and many varieties contain heart-healthy omega 3 fatty acids. Just be sure to order wisely when dining out, ”she adds.

And that’s the key: you want to make sure you’re always making a smart option and that you don’t choose a seafood dish that’s actually, well, unhealthy. To make sure you choose the best menu items the next time you go to a restaurant, you will need to make sure that your fish and shellfish are prepared the right way to ensure that you get the benefits of fish and not add to it. calories, sodium, saturated fat and excess sugar.

As for the worst dish to order in a seafood restaurant, it’s …

Fried calamari

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Let’s be clear on one thing: Grilled calamari is much different from fried. If it says “fried”, be aware that this is an immediate red flag.

“Fried calamari is a family favorite that’s surprisingly high in calories and fat! Red Lobster’s Fried Calamari and Vegetables (you’d think adding veg is a good thing) has 1,830 calories, 127 grams of fat, 15 grams of saturated fat, 4,720 milligrams of sodium and 19 grams of sugar, ”says Harris-Pincus.

Get this, it’s the equivalent of two days of sodium (yes!) And basically as many calories as an average person should consume in an entire day.

“Even when shared, it’s a good way to start a meal,” she says, as this dish is also generally considered an appetizer.

So why is eating fried calamari so dangerous? Well if you eat too many calories per day it can cause you to gain weight over time. Also, as with sodium and fried foods in general, having too much can cause you to keep water weight and injure your heart, putting you at higher risk for heart disease, high blood pressure, cholesterol. and stroke, says Harris-Pincus.

In fact, studies show that the consumption of fried foods made with chicken and shellfish / seafood, in particular, can also be of particular concern for death rates and heart health in women.

The Red Lobster Admiral’s Feast is a standard fried seafood platter with shrimp, scallops, clams and whitefish. It also comes with butter and cheese cookies and two sides such as fries and a vegetable, ”says Harris-Pincus. “Only the serving of seafood has 1,420 calories – almost a full of calories, two days of sodium and the carbohydrate equivalent in more than five slices of bread.”

It’s the perfect example of how shellfish or seafood platters turn into a bunch of fried options on a plate. (If you’re looking for more helpful advice, your ultimate restaurant and supermarket survival guide is here!)

What should you order from a seafood restaurant instead?

“The best option is to order any type of grilled fish for well under 400 calories, mostly protein,” advises Harris-Pincus. Pair it with a salad, vegetables and a baked potato for a meal that’s high in protein and fiber, high in nutrients, and low in fat and sodium. If there is a frosting or a sweet marinade on the fish, drop it and ask for lemon and olive oil on your grilled fish fillet.

You can also accompany raw or fresh shellfish, such as oysters, a shrimp cocktail with a little sauce, or a ceviche or Crudo, such as a tuna tartare, a shrimp or salmon ceviche, or a Hamachi Crudo which is dressed in a light and fragrant oil and some herbs and citrus fruits, for example.

As for fish, most options work, as long as they aren’t fried!

“Salmon, black cod, and oysters are some of the highest omega-rich fish you can order in a restaurant with over 1,000 milligrams per serving,” says Harris-Pincus. Just keep in mind the next time you’re at a seafood restaurant that these are the obvious winners, as long as they’re not deep fried and healthily prepared.

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