GET HOOKED ON FISH

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GET HOOKED ON FISH
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FISH GOODNESS
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High Quality Protein
Vitamin D
Omega 3 Fats
Low in Saturated Fats
Selenium
High in Polyunsaturated Fats
Taurine
Magnesium
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Comparison
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Comparison
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AMERICAN HEART ASSOCIATION RECOMMENDATIONS

• 0.5 to 1.8 grams per day of EPA DHA
• 1.5-3 grams of Alpha-Linolenic Acid

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HEART DISEASE

• Decreases the risk of arrhythmias (leads to
  sudden cardiac death).
• Decreases triglyceride levels.
• Decreases growth rate of atherosclerotic plaques.
• Lowers blood pressure (slight association).

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Mortality Rates for Heart Diseaserates per
100,000
Source National Center for Health Statistics,
2003)
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Mortality Rates for Stroke rates per 100,000
Source National Center for Health Statistics,
2003)
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CURRENT RESEARCH

• Prevention and treatment of Diabetes
• Decrease symptoms of Rheumatoid Arthritis
• Prevention of Depression
• Role in Metabolic Syndrome and Obesity
• Possible role in Asthma

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Institute of Medicine of the National Academies
Recommendations for Fish Consumption

• General Population Consume a variety of fish
  more than 2 times a week.

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• Women of child-birth or breast feeding age and
  children (up to 12 years) consume two 3-ounce
  servings, but can safely consume 12 ounces per
  week.

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FISH WITH THE HIGHEST MERCURY CONTENT

• Shark
• Swordfish
• King Mackerel
• Golden Bass
• Limit Albacore white Tuna
• Food and Drug Administration

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Overall, the health benefits of eating fish
greatly outweigh risks. JAMA Oct 18, 2006
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THE FISH EXPERIENCE

• Thickness
• Texture
• Fat Content
• Flavor

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THICKNESS
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FISH PERSONALITIES
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FAT CONTENTBased On Color Of Flesh

• Orange flesh is higher in fat.
• White fleshed fish has less fat.
• Creamed fleshed fish will have lean, medium, or
  high fat content.

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FLAVOR VARIES BETWEEN SPECIESMild to Very
Intense

• White colored flesh Mild in flavor
• Cream colored flesh Moderately flavorful
• Dark flesh More intense
• Orange flesh Slightly sweet flavor

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Purchasing Fish

• FRESH FISH
• Purchase In Season
• Clear Eyes
• Bright Red Gills
• Shiny Skin and Tight Scales
• Cook Within 24 Hours

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FLASH FROZEN FISHThe fresher fish?

• Check the sell by date
• Frozen solid
• Free of ice crystals
• and freezer burn
• Mild in odor

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Seafood Buying Guide
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STORING FRESH FISH

• Refrigerate dressed fish quickly.
• Set over bowl of ice and seal with
• plastic wrap.
• Cook within two days of purchase.
• It is best not to freeze fish at home.

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Storing Frozen Fish

• Use within sale date.
• Recommended storage life is three months.
• Defrost overnight in the refrigerator.

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Preparing Fish
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Fat

• Butter
• Oil (olive oil, canola oil, vegetable oil)
• Margarine
• Mayonnaise
• Nuts
• Salad Dressing

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Portion Size Counts

• 1 tsp butter, oil, margarine, mayo
• 6-10 nuts
• 1 tbsp salad dressing
• approx 45 calories, 5 gm fat, and 0.5-2.4
  gm saturated fat

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Conversion

• 1 tbsp 3 tsp
• 4 tbsp ¼ cup
• 8 tbsp ½ cup

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ADDING FAT TO FISH
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Comparison
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Pan Frying

• 1 to 3 tbsp of oil is used to cook the fish.
• Adds unwanted fat and saturated fat to meal.
• Best used for lean fillets, steaks, and small
  whole fish.

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Marinating

• More Dense Fish Only marinate for 30 minutes to
  a couple of hours.
• Other fish marinate only 5-15 minutes.
• Salt will pull moisture from fish spongy
  texture
• Acid (lemon juice, vinegar) mushy texture

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DO NOT OVER COOK FISH!!

• Opaque and Flakey

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THE 10-MINUTE RULE

• Cook exactly 10 minutes for each inch at
  thickest point!

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Baking or Broiling

• Broil 4 inches from the heating element.
• Combine broiling with low temperature baking to
  prevent over cooking.
• Monitor fish closely.

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FUN COMBINATIONS

• Add vegetables
• Try different herbs and spices
• Provide low fat sauces
• Salsa
• Black Bean or Corn Salsa
• Garlic Low Fat Mayonnaise

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Poached

• Fish is prepared in liquid
• such as water, chicken
• broth, or wine.
• Takes little supervision.

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Grilled

• Best used for firm fish.
• The grill should be hot before adding the fish.
• Once fish is added, check fish often to not
  overcook.

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BE CREATIVE!!TRY SOMETHING NEW.
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GET HOOKED,EAT FISH!!