Eastbayri.com

In the past, shellfish has been a source of confusion when it comes to health. Many forms of shellfish, such as shrimp, were believed to be high in dietary cholesterol and therefore something to avoid.

Recent information, however, shows that dietary cholesterol is not as problematic as is saturated or trans-fats in your diet. So, including some dietary cholesterol from whole, natural foods is safe.

There are many delicious forms of shellfish that are locally available in our region. They are high in protein, fairly low in fat and contain many healthy minerals and provide you with heart-healthy Omega 3s.

When purchasing shellfish, be sure it’s fresh and is wild-caught (as opposed to farm-raised). Be particularly cautious of consuming raw shellfish because they can harbor harmful bacteria if they come from unsafe waters.

You can have your shellfish and enjoy it, too! Just remember to prepare it with healthful vegetables and whole grains.

Shellfish in Spicy Broth

Makes 6 servings

• 1/4 cup olive oil

• 5 cloves garlic, minced

• 1 bay leaf

• 1 teaspoon dried crushed red pepper

• 1 cup dry white wine (or stock)

• 28-ounce can diced tomatoes

• 24 small littleneck clams, scrubbed

• 24 mussels, de-bearded

• 20 large shrimp (peeled, de-veined and butterflied)

• 1/2 cup fresh basil, torn

Heat oil and add garlic, bay leaf and crushed red pepper. Sauté for 1 minute, add wine and bring to a boil. Add tomatoes, bring to a simmer and cook until the tomatoes begin to break down, about 5 minutes.

Stir in the clams and cover and cook for 5 minutes. Stir in the mussels and cover and cook until the clams and mussels open, about 5 minutes longer.

Using tongs, transfer the opened shellfish to serving bowls (discard any shellfish that do not open).

Add the shrimp and basil to the simmering tomato broth. Simmer until the shrimp are just cooked through, about 90 seconds. Divide the shrimp and tomato broth among the bowls. Enjoy!

Nutritional information per serving: 194 calories, 11 grams fat, 4 grams carbohydrates, 13 grams protein, 0 grams fiber

Emily DelConte, Kali Garges and Meghan Martorana write this column and are registered dietitians at Evolution Pilates and Nutrition in Bristol. They adapt the recipes from public domain or copyright-free recipes.