Local Flavor: Deep-Sea Diet

IF IT'S BEEN AWHILE since you've eaten seafood, now is a great time to dive back into the game: October is National Seafood Month.

Whether you're dining on scallops, shrimp or scrod, seafood supports your health. Many types of fish, especially salmon, contain Omega-3 fatty acids, which help prevent cancer and heart disease, as well as contribute to normal brain functions like memory. In addition, studies show that fish can have a positive impact on mental health; people who eat seafood may be less likely to suffer from bipolar disorder or depression.

Besides being nutritious, any seafood lover will tell you fish is delicious when prepared well. "The best thing about seafood is it's a great starting platform to which you can add just a few simple ingredients or cooking techniques" to make a healthy meal, says Anthony Marcello, the regional chef for McCormick & Schmick's restaurants in the D.C. region (Mccormickandschmicks.com). His top tip on keeping fish flavorful yet still healthy? Cook it in a nonstick pan to avoid coating it in extra fats or flour.

If you'd rather go out on the town to get a serving of seafood, it's not hard to find healthy plates of fish at many D.C. eateries. Check out the constantly rotating menu at Hook (3241 M St., NW; 202-625-4488), where executive chef Jonathan Seningen's fall menu of sustainable seafood regularly features such dishes as Arctic char with pears, celeriac and apple; and halibut with mussels, calamari, fennel and tomatoes in saffron broth. A healthy option at Johnny's Half Shell (400 North Capitol St., NW; 202-737-0400) is grilled Alaskan halibut with Carolina black rice salad. And McCormick & Schmick's restaurants nationwide this autumn are serving a heart-healthy plate of Chilean sea bass with stir-fry vegetables and udon noodles in a miso broth.

Photo courtesy McCormick & Schmick's