NEW YORK SEAFOOD COUNCIL: SEAFOOD AND HEALTH: INGREDIENT SUBSTITUTIONS

NUTRITION: INGREDIENT SUBSTITUTIONS

When substituting ingredients check the following list for suggestions. Expect to experiment somewhat to find substitutions that you and your family prefer.

INGREDIENT (Limit)	SUBSTITUTE (Use When Possible)
Butter, lard or shortening	Margarine (especially soft margarine), vegetable oils
Whole milk or light cream	Low-fat milk
Cream	Evaporated skim milk
Sour cream	Reduced-fat sour cream, Low-fat plain yogurt
Cheese	Lower fat forms of cheese (e.g. part skim mozzarella, ricotta cheese)
Whole eggs	Egg white or egg substitutes
Mayonnaise	Low-fat mayonnaise
Salt	Herbs, spices and seasonings
High-sodium products	Low-sodium counterparts (e.g. low-sodium broths or low-sodium soy sauce)
Butter or cream-based sauces	Wine or vegetable-based sauces

When making substitutions, individual and family preferences should be considered. Any reduction in fat is a positive step towards a healthier diet. A willingness to experiment will also increase skills in recipe modification.

REVITALIZED RECIPE

The following recipe illustrates principles of recipe modification. For example, the added fat content, and therefore the percent of calories from fat, has been considerably reduced. In addition, the calories, saturated fat, cholesterol and sodium have been substantially reduced with only three substitutions. The amount of these reductions will vary depending on the species selected.

MODIFIED VEGETABLE FISH CHOWDER
Yield: about 10 cups

Original ingredients Substituted Ingredients

3 tablespoons butter

1 tablespoon vegetable oil

1 medium onion, chopped

2 medium carrots, chopped

2 stalks celery, chopped

2 medium potatoes, peeled and cubed

2 1/2 cups water

1 teaspoon salt

1 bay leaf, 1/2 teaspoon thyme, 1/2 teaspoon dill

1 1/2 pounds firm, white-fleshed fish such as haddock or cod cut into bite-sized chunks

1 1/2 cups half-and-half

1 12-ounce can evaporated skim milk

Pepper to taste

For more omega-3 fatty acids, consider substituting fish with high or moderate amounts of omega-3 fatty acids such as salmon, tuna, halibut, swordfish, or shark.

Directions for modified vegetable fish chowder:

Heat oil in a 4-quart saucepan and saute onion about 5 minutes.
Add carrots, celery, potatoes, water, and herbs. Cover and gently simmer until vegetables are just tender, about 15 minutes.
Add fish and simmer about 5 to 10 minutes more, until fish is just cooked.
Stir in evaporated skim milk and heat to serving temperature; do not boil.
Add salt and pepper to taste, if desired.
Approximate nutritional value per cup of vegetable fish chowder:

	Modified	Original
Calories	140	172
Protein (grams)	17	15
Carbohydrates (grams)	13	10
Total Fat (grams) Saturated (grams) Monounsaturated (grams) Polyunsaturated (grams)	2 0.3 0.5 1.0	8 4.8 2.2 0.5
Calories from fat (%)	13	42
Cholesterol (milligrams)	41	62
Sodium (milligrams)	108	323

Source: "Revitalize your Recipes for Better Health" Fact Sheet

Original ingredients	Substituted Ingredients
*3 tablespoons butter*	*1 tablespoon vegetable oil*
1 medium onion, chopped
2 medium carrots, chopped
2 stalks celery, chopped
2 medium potatoes, peeled and cubed
2 1/2 cups water
*1 teaspoon salt*	*1 bay leaf, 1/2 teaspoon thyme,* *1/2 teaspoon dill*
1 1/2 pounds firm, white-fleshed fish such as haddock or cod cut into bite-sized chunks
*1 1/2 cups half-and-half*	*1 12-ounce can evaporated* *skim milk*
Pepper to taste
For more omega-3 fatty acids, consider substituting fish with high or moderate amounts of omega-3 fatty acids such as salmon, tuna, halibut, swordfish, or shark.