EAT OUT, EAT RIGHT

You can enjoy a guilt-free meal at your favorite restaurant by simply making wise choices. Here’s help from Wellness and the American Heart Association.

LONG ISLAND SEAFOOD

As far as Long Islanders are concerned, seafood fishing and dining reign supreme right here in our part of the country. Even better news—many types of fish are naturally low in saturated fat and high in nutrients, providing Omega-3 fatty acids, an anti-inflammatory agent beneficial to the heart, brain, joint and digestive health.

Executive Chef, Scott Szekretar of H2O Seafood Grill and Sushi Bar in Smithtown says, “Fish is the kind of food you can eat three days a week and not feel guilty.” Szekretar suggests limiting shrimp, lobster, clams and oysters, to two servings per week because of their richness. “One of our most popular and healthy dishes is Chilean Sea Bass, pan-seared with spinach tomato-caper sauce.” Another favorite, according to Szekretar is the swordfish in a lemongrass beurre blanc, truffle. Szekretar notes, “Our flounder and fluke come right out of Long Island’s waters and we grill the fish with herbs like thyme and cilantro.”

Long Island’s love affair with seafood dates back to the 1600s. The Montauk and Shinnecock Indians, many of whom were expert fishermen, used bows and arrows in early rudimentary fly-fishing, with hook and string methods of catching fish. These tribes cooked and ate bluefish and cod fish, which were major staples in their diet. Historians credit Native Americans with teaching Europeans how to whale hunt. The fins and tail flukes were traditionally used as symbols in religious ceremonies, giving thanks for the bountiful food. Indian artifacts have been and still are found near and around inlets where they used to catch crabs, clams, scallops and lobster.

Today, Long Island waterways like the Great South Bay, Long Island Sound and the Atlantic Ocean still serve as a way for local fisherman to earn a living—although our waters are not as plentiful as they used to be. Yet, Companies like F. Rozzo & Sons, which celebrated 109 years in the fishing business, still provide fresh fish from Montauk and Point Lookout, to many restaurants such as H2O, Danielle’s and Nobu. Louis Rozzo, fourth generation from Naples, Italy says, “We provide squid, tile fish, monk fish and striped bass to restaurants within a few hours right out of the water.”

If you love seafood, Long Island still offers the freshest catch of the day.

CHOOSE WISELY

American Heart Association spokesperson, Layne Lieberman-Liebelson, RD, MS, CDN offers Eat Out, Eat Right tips.

The Seafood Choices Alliance (seafoodchoices.com) a leader in the seafood industry offers consumers this “environmentally smart” advice on choosing and eating seafood.

• Crustaceans (shrimp, lobster, crawfish) are higher in cholesterol than mollusks (clams, mussels, scallops, oysters). Calamari (squid) is a mollusk, yet it is high in cholesterol.
• Avoid deep-fried anything and opt for baked, grilled, broiled or blackened, rather than anything breaded, fried, drenched in butter or smothered in cream.
• Sushi is raw seafood. Anyone with a compromised immune system and pregnant women should limit their intake of raw fish. California rolls, cooked shrimp roll, smoked salmon roll and vegetable futomaki are cooked versions.

Fish Sauce Glossary

• In Brodo: Italian low fat broth
• Fra Diavlo: spicy tomato-based Italian sauce
• Remoulade: mayonnaise-based cocktail sauce
• Roux: butter-based (high in saturated fat)
• Blackened: cajun, spicy seasonings (low in fat, without butter base)
• Bisque: fattening cream sauce

Be aware—seafood can be fattening. Nix the dripping, melted butter!

Where to Eat Seafood

• George Martin The Original
  Rockville Centre, Douglaston
• Fisherman’s Catch
  Point Lookout
• Otto’s Sea Grill
  Freeport
• The Clam Bar
  Amagansett
• WAVE Restaurant and Lounge
  Port Jefferson
• Seafood Barge
  Southold
• The Plaza Café
  Southampton

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