Eating a variety of fish
multiple times a week will provide many of the nutrients needed for a balanced
diet
Fish is
a healthy, high-protein food, and its omega-3 fatty acids are especially
important, essential fats that our bodies cannot produce on their own.
Omega-3
fatty acids play an important role in brain and heart health. Omega-3 has been
shown to reduce inflammation and reduce the risk of heart disease. They are
also important for the baby's prenatal development.
The American Heart Association (AHA) recommends eating
fish at least 2 times a week, especially fatty fish rich in omega-3s such as
salmon, lake trout, sardines, and albacore tuna.
However,
there are some risks associated with eating fish on a regular basis. Pollutants
such as mercury and polychlorinated biphenyls (pcbs) enter groundwater, lakes
and seawater from our household and industrial waste, and then into the fish
that live there.
The
environmental protection agency (EPA) and the FDA have issued comprehensive
guidelines for women of childbearing age, pregnant and lactating women, and
children.
They
recommend that these groups avoid fish with higher levels of mercury
contamination, which typically include:
- shark
- sailfish
- mackerel king
- square head fish
The
following 12 superstar fish have been shortlisted for our "best fish"
list, because of their not only excellent nutrition and safety, but also
because they are environmentally friendly – caught or cultured responsibly, not
overfished.
1. Alaskan salmon
There are two types of wild salmon and
farmed salmon and researchers do not know which is better.
Farmed
salmon is much cheaper, but it may contain fewer omega-3 fatty acids and fewer
vitamins and minerals, depending on whether it is fortified or not.
Overall,
salmon is a great option for your diet, but choose wild varieties if your
budget allows. Try this grilled salmon recipe, coated with a sweet glaze, to
make a main course that is easy to prepare.
2. Cod
This
flaky white fish is a great source of phosphorus, niacin and vitamin b-12. A
3-ounce serving of cooked portions contains 15 to 20 grams of protein.
3. Herring
A fatty
fish similar to sardines, herring is particularly suitable for smoking. Although
smoked fish is rich in sodium, it should be eaten in moderation.
4. Loach
Tropical
fish, loach can withstand almost any preparation. Because it is also known as
the dolphin fish, it is sometimes confused with the mammalian dolphin. However,
do not worry, they are completely different.
Try
some black loach tacos and jalapeno mayonnaise for dinner.
5.
Mackerel
In
contrast to the leaner white fish, mackerel is an oily fish that is rich in
healthy fats. Mackerel is a high-mercury fish, so choose Atlantic or smaller
mackerel with a lower mercury content.
6. Sea bass
Another white fish, the perch is of medium
texture and can come from the ocean or fresh water. Due to its mild taste, the
delicious panko crumbs go well with it.
7. Rainbow trout
Farmed
rainbow trout is actually a safer option than wild rainbow trout because its
rearing is protected from contamination.
8. Sardines
Sardines
are also an oily fish and are rich in vitamins. Canned ones are easy to find
and actually more nutritious because you are eating whole fish, including bones
and skins – do not worry, they are almost all dissolved.
Try
placing a jar of salad on top of a salad for a good meal.
9. Striped sea bass
Whether
farmed or wild, striped perch is another sustainable fish. It has a solid and
flaky texture full of flavor.
Try
this recipe for making bronzer sea bass with lemon shallot butter.
10. Tuna
Whether
fresh or canned, tuna is a favorite of many. When picking fresh tuna, choose
fresh tuna that is shiny and smells like the ocean. It is also easy to prepare
– all it takes is to burn quickly at high temperatures.
Yellow
fin tuna, albacore tuna and tuna are recommended because of their high mercury
content. When buying canned tuna, do not choose the white of the albacore tuna,
but choose "block light". Light tuna is usually known as a
low-mercury species of bonito.
11. Wild Alaskan Cod
Alaskan
cod is always wildly caught in the north pacific. Due to its mild taste and
light texture, it is the fish most commonly used to make fish strips and other
surimi products.
12. Arctic red-spotted
salmon
Arctic
red-spotted salmon belong to the salmon family. It looks like salmon and tastes
somewhere between salmon and trout, a bit like trout. The flesh is firm, the
flakes are delicate and the fat content is high. Its flesh varies from dark red
to pale pink.
Cultured
arctic charcoal is mainly cultured in onshore tanks, which cause less pollution
than coastal waters. Try this simple maple glazed charcoal grilled recipe.
Summary
Eating
a variety of fish multiple times a week will provide many of the nutrients
needed for a balanced diet.
If you
are pregnant, nursing, or have a health problem, consult your doctor before
adding any fish containing mercury.