By Barton Seaver
In New England cookbooks, I often see recipes that call for coating fish in mayonnaise before broiling it. The process struck me as old-fashioned and a bit boring, until I tried it. For so little effort, you reap really great taste results. This technique serves up a moist, flavorful piece of fish every time. By cutting the mayonnaise with Greek yogurt, you also cut the fat and boost the protein in this already protein-rich seafood dish.
Oh, and did I mention you can make all kinds of broiled flaky white fish in 10 minutes flat, in a toaster oven? The toaster oven works better, actually, than using a larger oven’s broiler because the smaller compartment helps a cook efficiently manage the overall temperature inside it and the fish cooks faster.
Broiling, applying high heat from above, adds flavor because some charring and caramelization graces the top of the fish while the tender flesh stays moist. Broiling fish in the colder months brings that rustic taste of summertime fish cooked outside on the grill into the kitchen.
Broiling, like grilling, is a technique typically applied to richer fish with more luxurious and healthy fats like salmon or swordfish. However, when broiling is combined with a brightly flavored accompaniment like mayonnaise, yogurt, sherry vinegar and tarragon or mayonnaise, yogurt, soy sauce and ginger, the method adds succulence to leaner seafood like tilapia, catfish, haddock and flounder.
Using this quick technique helps any cook get more healthy seafood on the table more often. Eating seafood is one of the best, easiest ways to improve overall health. Seafood is a clean and lean protein that provides a variety of nutrients proven to be beneficial to heart and brain health. Eating seafood can boosts your energy, make you feel better, and help you live longer.
I urge you to take the Seafood Nutrition Partnership’s Pledge to Eat #Seafood2xWk as a positive commitment to eat the USDA’s recommendation of eating two servings of seafood per week. For more information about the pledge, go to www.seafoodnutrition.org.
Tilapia with Ginger Glaze
About Barton Seaver
Barton began his career as an executive chef in Washington DC. He opened seven restaurants awarded both for their cuisine and as environmentally-conscious businesses. Highlights of his culinary career include three Rising Culinary Star awards, twice earning Best New Restaurant awards, and being honored in 2009 by Esquire magazine as Chef of the Year. His restaurant, Hook, was named by Bon Appétit magazine as one of the top ten eco-friendly restaurants in America, serving nearly 100 unique species of seafood in it's first year.
Upon leaving the restaurant world, Barton became involved with a number of local and international initiatives. In 2012, he was named by Secretary of State Hillary Clinton to the United States Culinary Ambassador Corp. He uses this designation to curate international conversations on sustainability and the role of food in resource management and public health. He took on the role of Director of the Sustainable Seafood and Health Initiative at the Center for Health and the Global Environment at the Harvard T.H. Chan School of Public Health. In this role, Barton launched initiatives to inform consumers and institutions about how our choices for diet and menus can promote healthier people, more secure food supplies, and thriving communities. He also served as a Senior Advisor in Sustainable Seafood Innovations at the University of New England..
The staff, Board of Directors, and chef ambassadors of the Seafood Nutrition Partnership invite the public to join us in sharing the health impacts they have achieved through the Healthy Heart Pledge. We invite you to share your story!
Seafood Nutrition Partnership is a 501(c)3 with a mission to inspire a healthier America through partnerships and outreach to raise awareness about the essential nutritional benefits of eating seafood.
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