More than any time of year, summertime brings a bounty of fresh fish to the Florida Keys. These include blackfin tuna, grouper, mahi mahi, snapper, and wahoo, as well as many other species. I can tell you, from my own personal experience, how delicious and fresh the fish are in the beautiful waters that surround the Florida Keys. These fish are full of lean protein, healthy omega-3 fatty acids DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid), B vitamins, vitamin D, choline, potassium, selenium, phosphorus, and magnesium.
Tuna are full of antioxidants, which protect the body against the damaging effects of free radicals that can lead to increased aging, heart disease, diabetes, obesity, cancers, and much more. Antioxidants protect us against cellular damage and can also be found in fruits and vegetables such as berries, beans, artichokes, cilantro, and pecans. Prepare a fun blackfin tuna ceviche dish! Slice and dice your fresh tuna catch. Dice and chop mango, red onion, cilantro, jalapeno, green onion, and mix in a bowl. Add lime juice and tuna to your ceviche mix. Dip with your favorite tortilla chips and enjoy!
Dolphin, also known as mahi mahi, are low in calories and carbohydrates, and high in lean protein. Mahi mahi are rich in vitamins B5 and B6, which are important for the healthy function of our cells, supporting cellular metabolism, the production of neurotransmitters (control and regulate mood), and in helping to produce hormones. Selenium and potassium are two minerals needed for protecting our body against disease. Six ounces of mahi mahi contains 145 calories, 31 grams of protein, and 306% of your daily needs for vitamin C. Serve mahi mahi grilled or broiled, with a side of asparagus. Top your fish with your favorite herbed salsa or chopped citrus fruit and enjoy!
Wahoo are just as fun as they sound! These fish are full of lean protein, heart healthy fats, over 200% of your recommended daily intake (RDI) of vitamin B12, and over 270% of your RDI of vitamin D. Wahoo is also rich in selenium (75% of RDI), niacin (58% of RDI), riboflavin (28% of RDI), phosphorus (26% of RDI), and vitamin B6 (20% of RDI). Enjoy your wahoo baked with fresh sliced lemon and herbs, poached, or broiled. Make sure to serve with your favorite side of vegetables! Eat sparingly due to mercury.
Snapper, known to be one of the tastiest fish harvested in South Florida’s waters, are great for any healthy meal. Snapper can be cooked in a variety of different ways, seasoned as preferred by the chef, and can easily be served over a fresh chopped salad or cooked vegetables. Four ounces of snapper is only around 110 calories, 23 grams of lean protein, and low in fat and carbohydrates.
Although having your fish fried may be delicious and easy, it is not the way to go for healthy living. Enjoy your fresh catch at least 2-3 times per week and make sure your plate is mostly vegetables. You can count on these fish to create a delicious and balanced plate for yourself and your family.