Enjoying Louisiana Crawfish

Crawfish are an excellent source of high-quality protein and are low in calories, fat and saturated fat.
They also are a good source of vitamin B12, niacin, iron, copper and selenium. Better yet, crawfish are easy to prepare, and they taste great!
The 2010 Dietary Guidelines recommend eating seafood twice a week to help prevent heart disease. And we will give you some tips on how to make crawfish a healthy part of any diet.
Crawfish have long been part of Louisiana culture and an important and favorite food of Native Americans and early settlers. Centuries later, people enjoy crawfish in season with backyard boils and neighborhood get-togethers, as well as on the table all year long.
Louisiana leads the nation, producing more than 99 percent of the domestic crop. More than 1,300 farmers produce crawfish in some 184,000 acres of ponds. More than 1,000 commercial fishermen harvest crawfish from natural wetlands, primarily the Atchafalaya Basin. The combined annual yield ranges from 100 million to 120 million pounds. The total economic contribution to the Louisiana economy exceeds $300 million annually, and more than 7,000 people depending directly or indirectly on the crawfish industry.

When crawfish are available
Most crawfish are harvested between December and June, but March, April and May are the peak months when Louisiana supplies are greatest, quality is best and prices generally are lowest. On rare occasions, crawfish may be harvested in July and August in the state.
How much meat can you expect to get?
Some, but not all crawfish are sized or graded, but small to medium ones give the highest meat yield and are easier to peel.
The larger the crawfish are, the lower the tail meat yield percentage will be – because as the animal matures, the head and claws become disproportionately larger.
Based on a yield of 15 percent meat, 6-7 pounds of live crawfish will provide 1 pound of peeled tails. You should plan on purchasing 3-4 pounds of live crawfish per person per meal or 1 pound of fresh or frozen tails to feed 3 people.

Crawfish and Diet Concerns
1. Crawfish are high in fat and cholesterol.
Crawfish actually are low in fat, saturated fat and trans fat. Three ounces of cooked crawfish contain 116 milligrams cholesterol, about a third of the maximum daily amount recommended by the 2010 Dietary Guidelines and the American Heart Association.
The bright yellow to orange crawfish “fat” that is squeezed from the heads and that also sticks to the tail meat is not fat in the usual sense. It actually is an organ in the head called the hepatopancreas that functions much like the liver in higher animals. The actual pure fat content of this material is probably 30 percent, but as packaged for use in cooking, it may be closer to 10 percent, according to a recent study.
2. Crawfish don’t fit in a heart healthy eating plan.
High intakes of saturated fats, trans fats and cholesterol may raise unhealthy blood lipids and increase heart disease risk. Since crawfish are low in fat, saturated fat, trans fat and calories and high in protein and minerals, they can be included in the diet of anyone who is concerned about cholesterol, fat or calories by following a suggested serving size.
Crawfish fat is mostly unsaturated and contains a high proportion of omega-3 fatty acids that seem to significantly reduce the risk of heart disease and stroke. It’s important to remember that frying or preparing crawfish in rich sauces adds extra calories and fat, however.
3. Eating boiled crawfish makes me feel bloated (have too much fluid).
As with anything, too much of a good thing is not good. Too much spice, salt, boiled crawfish and all the accompaniments – corn, potatoes and onions – can lead to sodium overload and edema (excess body fluid). Crawfish, corn, potatoes and onions are naturally low in sodium, but their sodium content increases after boiling in salted water. Crawfish that are boiled for meat production at peeling plants do not use salt or spices.
For healthy people the swelling is a temporary condition, and the fluid will be excreted.
While enjoying crawfish, be sure to munch on the fresh vegetable appetizers and follow it with fruit for dessert. Fruits and veggies are high in potassium and help blunt the effects of salt on blood pressure.
Preparing crawfish a more healthful way
Whether you like them boiled, fried or in a stew, crawfish are a Louisiana favorite. Crawfish can be found on dinner tables and in backyard boils across the state.
Louisiana crawfish are the best in the world, but seafood dishes often are high in total fat, saturated fat, cholesterol and sodium, all of which are associated with heart disease and high blood pressure. You can, however, make a few simple changes and still have a delicious flavor as well as a food that is better for you.

Etouffee (a more healthful way)
Here’s a typical crawfish etouffee recipe that has been changed to a lower total fat, saturated fat, calories, cholesterol and sodium version. It has passed lots of “taste tests” – even in Cajun Country!
Ingredients:
2 pounds peeled crawfish tails
2 teaspoons light salt (instead of regular salt)
1/2 teaspoon black pepper
1/4 to 1/2 teaspoon red pepper
1/4 cup polyunsaturated oil (instead of 1 stick butter)
1 cup chopped onions
1/2 cup chopped celery
1/4 cup chopped bell pepper
2 cloves minced garlic
2 tablespoons cornstarch (instead of 4 tablespoons flour)
2 cups water
2 tablespoons finely chopped green onions and tops
2 tablespoons minced parsley
1 teaspoon low-sodium Worcestershire sauce
Directions: Season crawfish tails with salt, black pepper and red pepper. Set it aside.
Put oil in a heavy pot. Add onions, bell pepper, garlic and celery. Cook until soft, stirring often. Add tails, and cook over medium heat for 5 to 10 minutes, stirring often. Add 1 ½ cups water, bring just to a boil and simmer for 15 minutes. Stir occasionally.
Dissolve cornstarch in remaining ½ cup water; add to mixture, stirring until sauce is smooth. Add green onions, parsley and Worcestershire sauce and simmer 10 minutes.
Adjust liquid if necessary. Cover and wait 10 minutes for flavors to blend. Serve over hot, fluffy rice. Serves 8.
The flavor often is better if etouffee is made the day before and refrigerated in shallow containers. It also freezes well.
*NOTE: About 2 teaspoons of tomato paste will give the red color you normally get from the crawfish fat.

For local information and educational programs, contact your local LSU AgCenter.
By: Jennifer Duhon, MS, RD, LDN, Area Nutrition Extension Agent LSU AgCenter
Made available by the LSU AgCenter