Eat Smart with Fish

Health Benefits

  • Provides the body with high quality biological protein along with necessary vitamins and minerals
  • Fatty fish such as herring, sardines, albacore tuna, salmon, and mackerel are excellent sources of omega-3 fats (specifically eicosapenaenoic acid; EPA and docosahexaenoic acid; DHA)
  • The fatty acids help maintain cardiovascular health
  • High consumption of fatty fish are associated with a decreased prevalence of coronary heart disease (CAD), potential role in prevention of Alzheimer’s disease and treatment for those with mild depression
  • Unlike most biological available meat protein sources, fish is low in saturated fat, especially the white-flesh colored fish – AIM FOR: Cod, halibut, pollack, and bass
Recommended Intake
  • The American Heart Association (AHA) recommends consumption of a variety of fish at least twice a week
  • Fish serving size should be approximately 4 ounces for the average man and woman
  • NOT CONSUMING ENOUGH FISH???  The AHA recommends that those with heart disease or risk of heart disease consume a fish oil supplement (1 gram per day dosage) that contains a combination of EPA and DHA.  I do not agree with supplementation in most cases, however if one is unable to consume fish, this may be a good approach; this prevents one from being deficient in fish oil and allows for a higher chance of reaping its associated benefits than not at all.
Cooking Method
  • Fish cooks very quickly
  • Try new methods of cooking such as poaching or broiling to preserve the texture and juiciness of the fish
  • Overcooking will result in a dry, less desirable, and less nutritious product
Tuna Fish Salad
  • 1 can tuna fish packed in water (I prefer chunk light)
  • 1/4 c tomatoes, diced
  • 1/4 c cucumbers, diced
  • 1/4 c red pepper, minced
  • TO TASTE/OPTIONAL: Lime juice (1 tsp)
  • Cutting board
  • French Knife
  • Serving bowl/plate
  • Mixing spoon
  • Fork
  • Measuring cups and spoons
  1. Combine all ingredients sans lime juice together in a serving bowl post preparation of portions (ie. chopped tomatoes).
  2. Mix ingredients together well.
  3. Add lime juice to the mixed product.
  4. Enjoy this dish as an addition to a sandwich, as a side, or by itself!

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