Birth defects: Proof of birth defects

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Recipes from the sea

Good recipes for fish

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic – Expert Column

You are an intelligent consumer. You know how important seafood is to your diet: it is low in saturated fat, rich in protein and full of benefits Omega-3 fatty acids that protect your body You also know the best options of safe seafood: canned tuna, shrimp, pollock, salmon, cod, catfish, clams, flatfish, crabsand scallops – and the FDA says they only eat two 7-ounce servings each week.

So you're ready to try these delicious recipes. Enjoy!

Light Salmon Fritters

Daily as 1 serving of fatty fish without added fat.

1 egg yolk
2 tablespoons of egg substitute (egg blenders)
2 tablespoons of flour
1/4 teaspoon of salt
1/4 teaspoon dill herb
1/8 teaspoon pepper
1/2 teaspoon parsley flakes (or 1 teaspoon chopped fresh parsley)
1 3/4 to 2 cups of boneless salmon, skinless and poached or broiled, preferably wild, broken into very small pieces (the recipe for poached salmon with broth and lemon below contains exactly this amount of salmon).
2 egg whites
Canola cooking spray

Beat the yolk with an egg substitute in a medium bowl until it thickens. Add the flour, salt, dill, pepper and parsley, and stir to mix. Stir the salmon pieces into the flour mixture. Beat the egg whites until they are thick. Fold them in the salmon mixture. Generously cover a nonstick skillet with canola spray. Begin to heat the pan over medium heat. Use a 1/4 cup measure to remove 1/4 cup of the dough to fry and add to the pan. Repeat with the remaining dough until the pan is full. Continue cooking until the bottom is well browned (about 3 to 5 minutes). Turn to the other side and cook until golden brown (3 more minutes) Remove the fritters from the pan and repeat step 3 to finish the mixture.

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Makes 3 servings (about 3 fritters each).

PER SERVICE: 227 calories, 29 g of protein, 4.5 g of carbohydrates, 9 g of fat, 1.7 g of saturated fat, 3.2 g of monounsaturated fat, 3.4 g of polyunsaturated fat, 137 mg of cholesterol, 0.2 g of fiber, 288 mg of sodium. Calories from fat: 39%.

Salmon Steaks Poached in Lemon Broth

Daily as 1 serving of fatty fish without added fat.

Juice of 1 large lemon or 2 small ones.
1/3 cup low-sodium chicken broth
2 fillets or fillets of salmon (approximately 12 ounces), preferably wild salmon

Place the lemon juice and the chicken broth in a medium saucepan with a lid. Add the raw salmon fillets. Bring liquid to slow boil at medium-low heat. Reduce heat a little, cover and simmer for 5 minutes. Turn the salmon over, cover it and continue to simmer for 5 more minutes or until the salmon is cooked.

NOTE: You can serve the salmon on steamed brown rice and cover with a tablespoon of the lemon broth.

Makes 2 servings

FOR SERVICE (if 2 servings per recipe, including the broth): 250 calories, 34.5 g of protein, 1.4 g of carbohydrates, 11 g of fat, 1.8 g of saturated fat, 3.6 g of monounsaturated fat, 4.4 g of polyunsaturated fat, 94 mg of cholesterol, 0.2 g of fiber 93 mg of sodium. Calories from fat: 41%.

Seafood salad

Daily as 1 serving of lean fish or seafood with 1 teaspoon of fat.

2 tablespoons mayonnaise light
1/3 cup of sour cream or fat-free
1/2 lemon juice
1 cup of grated cooked crabmeat or imitation crabmeat (about 1/3 pound)
1 cup of shrimp to the bay, cooked (approximately 1/3 pound)
1/2 cup chopped celery
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper (add more to taste)
2 tablespoons sliced ​​black olives
1 green onion, chopped
6 cups of romaine lettuce or green leaf or spinach

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Combine the light mayonnaise with sour cream and lemon juice in a medium bowl. Add the crab, shrimp, celery, salt, pepper, olives and green onions. Chill at least 1 hour. Serve each serving of seafood salad in a bed of 2 cups of lettuce.

Makes 3 servings

SERVED: 180 calories, 22 g of protein, 9.3 g of carbohydrates, 5.8 g of fat (0.9 g of saturated fat, 1.7 g of monounsaturated fat, 2.7 g of polyunsaturated fat), 139 mg of cholesterol, 2 g of fiber, 343 mg of sodium. Calories from fat: 29%.

© 1996-2005 WebMD Inc. All rights reserved.

Reference: https://www.onhealth.com/content/1/testing_for_birth_defects

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