Posted on: March 1, 2006

Fishing for answers

Do media reports about fish contamination worry you? Don’t let lack of knowledge keep you from swallowing these health benefits.

By Bev Bennett
CTW Features

he skinny on fish is the fatter the better. The rich, oily flavor of salmon, herring, sardines and tuna tells you the fish is high in omega-3 fatty acids, which may improve your well-being.

“Omega-3 fatty acids are very good for heart health,” says Lalita Kaul, registered dietitian and spokeswoman for the American Dietetic Association.

The benefits aren’t just heartfelt. Omega-3 fatty acids may help alleviate the pain of arthritis, according to research.

And, did your mom tell you fish is “brain food?” Turns out she may be right.

Women who eat fish high in omega-3 fatty acids during their pregnancies are helping their babies’ brain development, says Joyce Nettleton, an expert on good fats.

Although you can take omega-3 fatty acid pills, your best bet is food, says Kaul, a nutritionist at Howard University Medical School.

Despite the potential benefits, you may be concerned that the fish you eat is contaminated with mercury or other toxic materials.

You can make safe choices and still get the benefits of fatty fish.

Salmon, herring and sardines are both low in contaminants and high in omega-3 fatty acids. Canned light-meat tuna is fine; albacore tuna is higher in mercury.

Vary your diet so you’re not eating the same fish each time. If you’re pregnant or expecting to become pregnant, avoid shark, swordfish, king mackerel and tilefish, which are high in mercury.

Feature fish entrees two or three times a week and keep portions the size of a computer mouse. But ditch the deep-fryer. You’re not going to get heart-health benefits from a fish dinner high in fat and calories.

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Here are two

fin-tastic

fish recipes.

Salmon with Fennel, Onion and White

Bean Salad

(Adapted from a recipe by Stefani Marnon, chef in Juneau, Alaska)

6 (5-ounce) salmon fillets

Olive-oil flavored cooking spray

Salt and pepper to taste

White Bean Salad:

2 (15-ounce) cans white beans, drained and rinsed

1 fennel bulb, thinly sliced

1/2 cup thinly slice red onion

3 tablespoons olive oil

Salt and pepper, to taste

Orange-Tomato Sauce :

2 cups tomato juice

2 tablespoons frozen orange juice concentrate, thawed

Salt and pepper, to taste

• Pat salmon dry. Heat a heavy nonstick skillet or ridged stovetop grill pan over medium-high heat. Spray both sides of salmon with cooking spray. Place salmon in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking.

• Turn salmon over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 3 to 4 minutes or just until fish is opaque throughout.

• Meanwhile, prepare white bean salad. Mix all ingredients in a large bowl; set aside.

• Prepare orange-tomato sauce. Bring ingredients to a simmer in a small saucepan; keep warm.

• To serve, place 1/2 cup beans in the middle of a plate. Pour about 1/3 cup sauce around the beans and top with salmon portion. Serves six.

• Each serving has: 400 calories, 16 grams fat; 34 grams protein; 40 grams carbohydrate; 84 milligrams cholesterol; 400 milligrams sodium, 8 grams dietary fiber and 1 gram omega-3 fatty acids.

Tuna Subs

1 loaf French bread

2 (6 1/2 to 7-ounce) cans water-pack tuna, drained and flaked

2 tablespoons capers, rinsed and drained

1/4 cup fat-free vinaigrette dressing

1 celery stalk, trimmed and finely chopped

1/4 teaspoon pepper

1 large tomato, cored and thinly sliced

1/4 cup chopped scallions, green parts only

2 tablespoons coarsely chopped fresh basil

• Cut the bread in half lengthwise. Scoop out the inside leaving a shell about 1/2-inch thick. Combine tuna, capers, dressing, celery and pepper in a bowl. Spoon into bottom half of bread. Top with tomato, scallions and basil. Close with top half of bread. Wrap in foil and chill for 2 to 8 hours. Cut into eight slices to serve. Serves eight.

• Each serving has: 250 calories; 18 grams protein; 1 gram fat; 38 grams carbohydrates; 600 milligrams sodium, 1 gram dietary fiber and .4 grams omega-3 fatty acids.

SideBar

Catching on

Phrases such as “net-caught,” “line-caught,” “ocean-caught” or “diver-caught” are marketing terms that don’t tell you whether a fish has mercury, according to Tim Fitzgerald with Environmental Defense in New York City.

When referring to salmon, “farm-raised” or “wild-caught” may offer clues about whether the fish contains chemical contaminants, Fitzgerald says.

Some salmon fish farms use feed made from fishmeal, which could come from contaminated fish; other fish farms use a clean feed. You can’t tell unless you’re familiar with the farm.

Wild-caught means the fish wasn’t harvested on a farm.

For more information on fish safety, visit: www.oceansalive.org/go/seafood or the American Heart Association, at www.americanheart.org.

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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"

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