Fish is at the top of the list when it comes to super foods because of its powerful heart-healthy benefits.
Science teacher, Dr. Kira Krend, said, “Generally, fish is low in saturated fat, high in protein and is a good source of omega-3 fatty acids.”
An analysis of 20 studies has found that people who eat one or two servings of fatty fish a week are about 36 percent less likely to die of heart disease. That’s one of the reasons the American Heart Association recommends that everyone have two servings of fish a week.
However, one weekly serving of fried fish was linked to a 48 percent higher risk of heart failure. Fried fish increases trans fats, which researchers believe may contribute to an increase in the risk for heart disease. Low-fat cooking methods, such as baking or broiling, do not produce this effect.
Krend said, “I eat a ton of fish because I enjoy the taste and it’s absolutely a healthier choice than red meat. I am a huge sushi fan and love fish grilled with lemon as well. However, I try to eat ahi minimally because it contains high levels of mercury and is often fished in an unsustainable way.”
Most Americans do not get enough seafood because many are not sure about how to prepare fish. According to dietitians, it is actually one of the easiest dishes to whip up.
When buying fish, one should look for fish with clear eyes and shiny scales. There should be no “fishy” odor. Fresh fish should have no smell at all.
To cook fish in a healthy way, one can grill, sauté, poach or broil it. It is ideal to cook fish at low to moderate temperatures. A properly prepared fish loses its glossy, translucent appearance to become firm to the touch without becoming hard and dry.
Cooks can also use fresh herbs, such as basil, dill or thyme, for a tasty, simple dish.
The 2010 Dietary Guidelines for Americans recommend increasing the amount and variety of seafood in one’s diet by choosing seafood in place of meat and poultry once or twice a week.
Krend said, “To choose a healthy fish species, one should check out the Monterey Bay Aquarium’s Seafood Watch web site to help make good choices about seafood.”
