Fish and Shellfish Are a Great Catch for Health

Fish and shellfish are great immune-boosting foods, so be sure to include lots of them during flu season and throughout the year when they are in season. Oysters, lobsters, crabs, and clams contain significant amounts of the trace element, selenium, which is protective against cancer and helps white blood cells produce cytokines, proteins that help clear the body of flu viruses. Wild salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting the lungs from respiratory infections.

Crab provides the selenium in this dish while garlic brings a host of impressive health benefits to the table through the compound allicin. Allicin has been shown to lower cholesterol, reduce plaque buildup in arteries, and keep blood platelets from sticking together too aggressively. I’ve served this dish to presidents and to royalty. It consistently wins raves.

Garlic Crab Royale

SERVES 2-4

2 large Dungeness crabs, cut in half, or 4 small whole crabs
1/2 cup soy sauce
1/4 cup sugar
1/4 cup mirin (seasoned rice wine)
1/4 cup lime juice (about 2 limes)
Pinch of ground pepper
1/4 cup olive oil
Cloves of 1 head of garlic
3 scallions, cut into long strips

1. Steam the crabs in a stockpot for 20 minutes. Smaller crabs may be done sooner. Remove crabs and set aside.
   2. In a small saucepan, combine the soy sauce, sugar, mirin, lime juice, and pepper. Cook over low heat for 5 minutes. Set aside.
   3. Heat the oil in a large wok or skillet over medium-high heat. Sauté the garlic cloves until brown, about 3-4 minutes. Set aside half the sautéed garlic.
   4. Add the soy sauce mixture to the wok. Add the crabs, cut side down. Cover wok and cook for 5 minutes.
   5. Remove cover and boil crabs for 8-10 minutes.
   6. Add the scallions and cook for 2 minutes.
   7. Turn crabs in wok until evenly coated with sauce. Remove and serve with reserved garlic.

More recipes: Shrimp and Moringa Curry  Seafood with Wild Rice

Learn more: How To Reap the Benefits of a Mediterranean Diet

The Monterey Bay Aquarium here in California has a site that tells you what seafood’s are the best and healthiest choices, I refer to the site and the app all the time (Seafood Watch).