Ask the Expert: Four Easy Tips for Buying Seafood

Don’t let the fish counter scare you away from buying seafood at the supermarket! Jessica Levinson, MS, RDN, CDN offers four great tips to help you eat the recommended two servings of seafood per week. Here are a few things Jessica says to keep in mind during your next visit to the supermarket:

• Fish Counter: This is where I go when I know I’m going to make fish within a day or two of grocery shopping. If any of our favorite fish is on sale, I often buy it fresh and freeze it for another week
• Sushi Station: Many supermarkets have separate sushi counters where you can buy freshly made sushi, which is perfect for a meal on the run.
• Freezer Aisle: You can find frozen fillets of fish in most supermarket freezer sections, and many brands have pre-seasoned fish or frozen fish meals that can be cooked quickly and easily. Frozen seafood is just as good for you as fresh, and can be saved for up to 6 months. Look for a certification such as Best Aquaculture Practices or Marine Stewardship Council on the bag.
• Shelf Stable: Canned tuna is a staple in many people’s pantries, but there are many other types of fish like salmon, sardines, and anchovies that come in cans, pouches, and tins and make for quick, easy, and budget-friendly meals. This Tuna Edamame Salad (pictured above) is just one example – perfect for lunch, don’t you think?! Check out the recipe below.

You can find more from Jessica at JessicaLevinson.com or follow her on Facebook, Twitter, Instagram or Pinterest.

Quick & Easy Tuna Edamame Salad with Red Wine Vinaigrette

Prep Time: 10 mins | Total Time: 10 mins

Serves: 2-3

Ingredients

For the Dressing:

• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 2 teaspoons whole grain Dijon mustard
• 1/8 teaspoon Kosher salt
• Freshly ground black pepper, to taste

For the Tuna Salad:

• One 5-ounce can albacore tuna, packed in water, drained and flaked
• 1/4 cup chopped shredded carrots
• 1/4 cup shelled ready-to-eat edamame soybeans (or cooked from frozen)
• 1/4 cup diced red bell pepper
• 1/4 cup diced cherry tomatoes (multi-colored if possible)

Instructions

1. In a small mixing bowl, whisk together the dressing ingredients and set aside.
2. In a medium mixing bowl, combine the tuna salad ingredients (tuna through tomatoes).
3. Pour dressing over tuna edamame salad and toss to combine.