LOUISVILLE, Ky. (WDRB) -- A hearty stew is a great addition to an October dinner. But October is also National Seafood Month is a time to highlight the health benefits of eating a diet rich in seafood.
For a healthier heart and mind, experts recommend eating seafood twice a week. So Meijer is inviting everyone to "Remake the Plate - with Seafood."
Meijer Healthy Living Advisor Melissa Hehmann, RD CDE ACE-CPT is sharing a recipe for a Puerto Rican Fish Stew. She says eating seafood two to three times per week reduces the risk of death from any health-related cause by 17 percent and reduce your risk of dying from heart disease by 36%.
Fish is a 'high-quality protein' and sits among the ranks of dairy, eggs, meat and poultry as a protein source. Research has shown that seafood will improve memory and sharpness in older adults.
Puerto Rican Fish Stew
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 pound flaky white fish , such as haddock, tilapia or cod, cut into 1 1/2-inch pieces
1 14-ounce can diced tomatoes
1 Anaheim or poblano chile pepper, chopped
1/4 cup packed chopped fresh cilantro
2 tablespoons sliced pimento-stuffed green olives
1 tablespoon capers, rinsed
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 cup water, as needed
1 avocado, chopped (optional)
1. Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute.
2. Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado (if using).
Per serving: 215 calories, 9g fat, 10g carbohydrate, 2g fiber, 23g protein.
Source: Eating Well.com
More For a Healthier You at Meijer: www.meijer.com/ahealthieryou
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