Remember that old joke: “Yeah, I’m on a seafood diet… I SEE FOOD, and I eat it!”
Well, turns out incorporating some actual seafood (you know – the kind that comes from the sea) can, in fact, be a great way to improve the heart-healthiness of your diet.
Dr. Chris Waterer, interventional cardiologist from the Jackson Heart Clinic
As part of our ongoing February American Heart Month feature series, Eat Jackson went to lunch with Dr. H Chris Waterer III, an interventional cardiologist from the Jackson Heart Clinic. Dr. Waterer suggested meeting at the relatively new seafood restaurant, The Islander. He brought along his nurse, Belmont Trapp, as well as Ashlee and Brooke from his office.
“Fish, in general, is a heart-healthier protein choice than meat,” Dr. Waterer said, explaining his choice of lunch venue. He’s lived in Jackson since 1981, when he and his wife (also a doctor) moved here for medical school. “Mississippians love coming together over food, but we need to work on making healthier choices about both what we eat, and how much we eat of it.”
Everyone at the table started our meal with a small cup of seafood bisque. Dr. Waterer pointed out that a nice, warm cup of soup can be a good way to feed your craving for something satisfying. “With soup, you do have to watch for salt content, or too much cream, but portion size really helps. A small cup, nice and warm like this, works well.”
After the delicious bisque, we asked Dr. Waterer to help us select our main course. We asked: Okay, so what’s the most heart-healthy way to select our meal?
“Avoid anything fried!” Dr. Waterer cautioned. “And along those lines, keep in mind that preparation and portion size are both important. Sometimes a perfectly healthy food is prepared in a particularly unhealthy way. For example, shrimp is good for you. Fried shrimp, not so good for you. So go with the boiled or grilled options, and you can still eat your favorite foods that way. And if you’re served a large portion, you can also plan to eat half of what’s on your plate, then request a box and take the rest home.”
We all made our selections, and then, while waiting for our food to arrive, began chiming in and sharing our own healthy-eating strategies, like allowing a weekly splurge or sharing a dessert instead of eating a full portion of sweets on our own. Nurse Belmont is also a fan of Juice Plus fruit and vegetable capsules, to make sure that no matter what else she eats, she’s getting her fruits and veggies in for the day. We also talked about the dangers of processed foods, and how “detached” from our food we’ve become – we don’t get eggs from chickens in our backyard as much anymore; we have to go to the store. Dr. Waterer recalled growing up on a farm in the Delta, getting fruits like pears from trees in his grandparents’ yard; heart-healthier choices were easier and almost a default-setting then, in some ways. We have to make an effort now to bring those choices back into our lives. Of course, living in the South, we are lucky to have farmer’s markets and local produce available far more regularly throughout the year than in places up North.
Our food arrived quickly, and since a picture is worth a thousand words, we’ll let the next several pictures speak for themselves. But we’re pretty sure when you see how delicious a heart-healthy seafood lunch can be, you’ll be planning on a seafood diet (or at least, a seafood meal!) sometime soon:
Shrimp Basket with Boiled Shrimp and Sweet Potato Fries
Love a good shrimp basket? Instead of deep-fried, breaded shrimp and oil-soaked French fries, at the Islander, Nurse Belmont was able to order Boiled Shrimp, with heart-healthier Sweet Potato Fries. Yum!
Seared Tuna with a Medley of Vegetables
Two of us opted for this tasty option – seared tuna with a little bit of sesame, served over spring mix, with a small side of rice and steamed vegetables. A generous enough portion that both of us who ordered it took the tip about getting half of our meal packaged to-go!
Tilapia with Pineapple Salsa
This was Dr. Waterer’s lunch. Tilapia is a good heart-healthy fish choice, he said, and also pointed out the pineapple salsa topping: “You’re seeing more of this, and it’s a good thing – using vegetables to bring some seasoning and flavor, rather than something salty or a heavy cream sauce.”
Grilled Oysters
Though Brooke, who ordered the oysters, joked that she was the “bad example” and got the “unhealthy option,” it really wasn’t so bad – some parmesan cheese was broiled atop the oysters, but they weren’t breaded or fried.
Remember, now and then a little taste of something richer is okay – as Dr. Waterer says, “Even donuts are okay as a treat, once in awhile. Just don’t eat them every day for breakfast!”
If you’re eating a healthy breakfast like oatmeal most mornings, and also getting your share of heart-healthy seafood for some lunches and dinners, you’ll be doing yourself – and your heart – a real favor; and with local dining options like those at the Islander, you can even do that favor with some real flavor.
What’s your favorite heart-healthy fish dish?
Editor’s Note: The Eat Jackson February sponsor is Jackson Heart Clinic. For more information, visit their website at jacksonheartclinic.com, like Jackson Heart Clinic on Facebook or follow them on Twitter @JacksonHeartMS.
Islander Seafood and Oyster House
1220 East Northside Dr #100
Jackson, MS 39211
(601) 366-5441
Price: $$
Everything in the pics looks great, especially Dr Waterer’s. I just wish my husband the heart patient (complete with defibrillator) would eat this stuff. Fried catfish is the ONLY thing he will eat that comes from the water. Maybe my son will take me to tr
y it out.
Seared Tuna and tilapia with pineapple salsa are two of my favorite dishes. It’s a nice extra bonus that they are healthy.
I have got to get to Islander to try it – everything looks great!
Love their oysters!
I’m always skeptical about buying seafood at restaurants away from any coast. From the pictures, it looks like the Islander may call for an exception.
This is great to know when you are always eating healthy. Putting on my go to restaurants
The Tilapia with Pineapple Salsa sounds amazing. Can’t wait to try out the Islander to sample it!! Thanks, Eatjackson!
The seared tuna looks great!
The grilled oysters look fabulous !!
and seared tuna
I love tuna and it is a wonderful food for you! Thanks for the tips!
everything looked great. i will have to try the islander
I think we’ll go there tonight!
Looks great!
This looks so good!
They all look good. The seared Tuna and the Tilapia really look delicious! I’m trying to stay away from processed foods and I feel so much better!
ME ME ME ME ME!
I had not heard of the Islander, thanks for posting the article! We will have to try it…looks yummy!
It’s speckled trout season. Do your heart a favor and go to the Mayflower!
That tuna looks really well prepared and I like the asparagus pairing. It’s something I’ve done at home on occasion and it works.
Looks wonderful! I’ll have to give it a try.
Been dying to try it!
I have to try the Islander, those dishes looked great.
Wow that seared tuna looks fantastic. I might have to get some tonight.
Looks great!
The tuna looks amazing!!
Looks great!
yumm!
Everything discussed in this article is so helpful in transitioning to a healthier diet. I love seafood and knowing how to make better eating choices is always beneficial
It all looks great and the Islander has great atmospher. Eat healthy have fun!
Wow. That seared tuna picture could make a grown man cry.
I’ve always loved seafood! It’s good to know its healthy too!
That tuna looks yummy!
I don’t hate it!
Glad to hear about a different seafood restaurant to try!
great suggestions!! healthy living is a good thing!!
AS someone who is dieting, I love the healthy food tips. Keep them coming
Yum, seared tuna! This article has really made me crave some fish tonight.
These pictures look delicious and are giving me dinner ideas!
Pineapple salsa on tilapia is sooo tempting!!
Broiled Oysters!! Yum!
The pineapple salsa on that tilapia looks really good.
Yummy! Will have to check out Islander.
Yum! Maybe I will go there tonight!
Looks delicious!
Looks yummy!
Their Fish Tacos are the bomb too! Glad to have a fresh seafood restaurant to go to. This place is great!
The tuna looks great.
Looks healthy and delicious!
After reading this article I will definitely try eating at the Islander! The seafood looks delicious!
Everything looks delicious! I try to eliminate fried foods but sometimes it doesn’t quite work out. My husband and I love raw sushi.
Love all these heart healthy suggestions around town!!! Keep them coming!
I think that the Epicureans had it right when they said, “Everything within measure.” It’s ok to splurge once in awhile on dishes like those above. Live would be so boring without great food every once in awhile. The choices above aren’t THAT bad for you… and they’re probably good for you in that they are healthier alternatives, and you can indulge you sense of taste without feeling remorseful.
I would go for the oysters, personally. Add some Tabasco (pepper sauce is actually good for you, as long as not laden with salt) and some saltine crackers (got to have saltines…sorry!) and I would be in hog heaven.
every pic looks delicious!
i love the sear tuna salad at julep!
Tilapia is the tofu of fish. It has no taste of its own. Why with the Gulf’s bounty would one choose a tasteless farm- raised carp.
I’m all about the healthier options!! Another option that my husband and I are really into – SPLITTING entrees!!! We walk away from the table feeling much better about what we just ate.. and it saves money!! Win~ Win~
I love seafood! All this sounds & looks great! Will have to try Islander!
The oysters look wonderful!
The tilapia looks great! Can’t wait to try it.
I’ve been wanting to try Islander. Those grilled oysters look fantastic!
so glad you posted this! been wanting to try them out-looks like lunch is a winner!
yum
As someone who loves to eat out but also likes healthy, light options, I’d love to see more articles like this one!
I love sweet potato fries!! I think this will be a great meal to get while trying to be on the healthy side of things.
Hadn’t heard of The Islander! Sounds yummy and looks so good.
I was scared of tuna until Jackson night out , now I love it ,but I can’t remember who had the excellent smoked tuna there
Yum!
Fits into my way of eating perfectly…seafood and veggies!!!
We are regulars at the Islander’s oyster bar!!
The shrimp & scallop dish is also pretty tasty and heart healthy!
I’m in the mood for some seafood!