Hail the Benefits of Fish

Being a nutrition professional often leads to questions about the most recent diet, the latest food trend, or the best meal plans. One common topic that I’m asked about is fish! Should I eat fish? How much? And what type? Let’s take a look at the facts.

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Health Benefits

Fish is a great source of protein, vitamins, minerals, and omega-3 fatty acids. It also offers many health benefits, such as supporting brain and eye function in children and reducing the risk of stroke, high blood pressure, and other chronic conditions. The American Heart Association recommends eating at least 2-3 servings or about 8-12 ounces of seafood per week. You should focus on fish that are high in omega-3 fatty acids, such as trout, herring, sardines, and salmon. You may have heard that pregnant or breastfeeding women should avoid eating fish high in mercury. Although this is true, it is still recommended that pregnant women eat 8-12 ounces of low-mercury fish each week. ​

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What about Mercury?

Nearly all fish contain mercury, no matter the source. However, some fish are higher in mercury than others such as king mackerel, shark, and swordfish. Fish low in mercury and high in omega-3 fatty acids (heart-healthy fats) include salmon, sardines, trout, pollock, trout, cod, and haddock. 

The bottom line? You shouldn’t avoid fish because of mercury - just look for fish that are low in mercury!

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Wild or Farmed?

Wild-caught fish comes from oceans, lakes, and rivers. The nutrition quality (such as the amount of omega-3's)  mainly depends on what the fish eats. Wild-caught fish eat a variety of things based on their natural environment. Farmed fish are raised in large tanks or pens and usually fed fish oils, plant proteins, minerals, and vitamins. These meet the nutrition needs of the fish, as well as offer specific health benefits to consumers. Farming and fishing practices are not what they used to be and this topic has become quite complicated. For a more complete review of wild and farmed fish options that are more environmentally sound, check out the Monterey Bay Aquarium Seafood Watch to download a consumer guide for your particular state.

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Canned Versus Frozen

Canned fish is a nutritious addition to your pantry and is a budget-friendly option, especially when on sale. Look for water-packed, no added salt canned fish to reduce the amount of fat and sodium in your diet.

Frozen fish go through multiple steps in order to make it to the consumer as a high-quality product. They have a storage life of about a year if handled properly and are equally as nutritious as canned.

Always remember to buy seafood from reputable sources and avoid frozen seafood with ice-crystals, which could be a sign of thawing and refreezing. If you are buying fresh fish, it should not have an icy or fishy smell.  Check out Seafood Health Facts to learn more about the proper handling and storage of seafood. ​​

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Things To Keep in Mind

• Eat fish in moderation and variety
• Always check local fish advisories before eating fish caught by family and friends
• For adults, eat fish 2-3 times each week
• For children, serve age-appropriate servings 1-2 times each week
• In order to retain the most nutrients and limit the loss of omega-3 fats, it is best to steam, bake, or poach your fish

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Quick Meal Ideas

• Fish tacos with corn salsa
• Seafood chowder
• Baked or broiled salmon with lemon
• Salmon patties (from canned salmon) served on a bed of leafy greens with mint yogurt dressing. See the recipe below!

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Anytime Salmon Patties

Makes 3 servings (6 patties)

Ingredients:

• 2 (6-ounce) cans salmon (boneless, skinless)
• 1 egg
• 2 small whole red potatoes (microwaved or boiled)
• 2 large green onions, minced (about 1/3 cup)
• 1 large lemon, juiced (about 1/4 cup)
• 1⁄2 teaspoon cumin powder
• 1⁄2 teaspoon paprika
• 1⁄2 teaspoon coriander powder
• 1⁄2 teaspoon garam masala
• Neutral oil (such as canola, vegetable, or avocado) to coat pan

Directions:

1. Drain the liquid from the canned salmon into a bowl and set aside for later.
2. Mash cooked potatoes in a bowl. Add canned salmon, green onions, lemon juice, and spices and mix well.
3. Add the egg to the salmon mixture and stir to combine. The mixture should start sticking together - if it seems too dry, add a little of the leftover liquid from draining the salmon.
4. Using your hands, form the patties using about 1/3 cup of mixture at a time.
5. Lightly rub or spray oil on a nonstick skillet and heat over medium. Cook patties until browned on each side and heated through.
6. Enjoy on a bed of greens with the creamy mint dressing below.

Nutrition Facts per Serving (2 patties): 220 calories, 20g carbs, 3g fiber, 5g fat, 27g protein, 350mg sodium

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Creamy Mint Dressing

Makes 3 servings

Ingredients: 

• 1 cup plain yogurt (low-fat or nonfat)
• 1 handful fresh mint leaves (about 1/3 cup packed)
• 1⁄2 fresh Serrano chili pepper
• 1 large lemon, juiced (about 1/4 cup)
• 1⁄4 teaspoon roasted cumin seeds (or ground)
• Salt to taste (optional)

Directions:

1. Combine all ingredients in a blender.* If mixture seems too thick, add a splash of milk or water.
2. Serve with salmon patties and as a salad dressing. Refrigerate leftovers in an airtight container.

*If you don't have a blender, finely chop the mint and chili pepper and whisk all ingredients together in a mixing bowl.

​Nutrition Facts per 1/3 cup serving: 60 calories, 7g carbs, 2g fiber, 1.5g fat, 4.5g protein, 180mg sodium

​~Sadaf Ijaz, Dietetic Intern