Today's Recipe - Healthy Sautéed Seafood with Asparagus

Today's Recipe
If you don't know what to serve for dinner tonight ...This easy-to-prepare recipe adds a combination of flavors that is both complex and delicious to your Healthiest Way of Eating. And you get a full meal for only 254 calories! Enjoy!   Healthy Sautéed Seafood with Asparagus Prep and Cook Time: 25 minutes Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 1 TBS chicken or vegetable broth
• 1 TBS minced fresh ginger
• 3 medium cloves garlic, chopped
• 2 cups fresh sliced shiitake mushrooms
• 1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
• 1/4 cup fresh lemon juice
• 2 TBS soy sauce)
• 2 TBS mirin wine
• pinch red pepper flakes
• 3/4 lb cod fillet cut into 1 inch pieces
• 8 large scallops
• 8 large shrimp, peeled and deveined
• 1 cup cherry tomatoes cut in quarters
• 1/4 cup chopped fresh cilantro
• salt and white pepper to taste

Directions:

1. Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
2. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
3. Add lemon juice, soy sauce, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
4. Toss in tomatoes, cilantro, salt and pepper. Serve.

Serves 4
Serving Suggestions:

• Serve with Brown Rice

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Do wild-caught and farm-raised fish feature similar omega-3 fatty acid profiles?

When it comes to omega-3 fatty acids, the amount found in any fish depends on (1) the species of fish, and (2) what the fish eats. Most fish do not contain significant amounts of omega-3 fatty acids.When it comes to omega-3s, your best bets are salmon, followed by trout, sardines, herring, and whitefish. Wild-caught versions of these fish and organically farmed versions should be similar in omega-3 content, but when these fish have been non-organically farmed, they cannot be counted on for their omega-3s. If you're going after farmed fish for your omega-3s, I recommend that you stick with organically farmed versions.One other fish I would like to mention here in terms of omega-3s is mackerel (especially king mackerel and Atlantic mackerel). Even though mackerel is rich in omega-3s, when they have been wild-caught or non-organically farmed, I do not recommend their consumption due to the excessively high levels of mercury that they may contain. Although I am not aware of any farmed and certified organic mackerel currently available in the marketplace, I would be more open to these certified organic forms if they became available.

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