A Fish Tale

Adding fish to your diet is a great low fat source of protein, and can provide a multitude of nutrients. The latest guidelines from the American Dietetic Association, as well as the American Heart Association, recommend we eat 2 servings of fish per week, especially "oily" fish, which are a great source of Omega-3 fatty acids.  Omega-3 acids are the long chain fats that are considered "heart healthy."

Contrary to what most people may believe, not all fish are created equal. There are a lot of factors to consider. For example, certain fish such as shark, swordfish, tilefish, and king mackerel have the highest amounts of mercury and therefore should be avoided. Even certain tuna, such as bluefin have high amounts of mercury and should not be eaten, especially by pregnant woman and children.  How fish are farm raised, as well as the ecological repercussions are other factors to keep in mind. Another example, tilapia, the fifth most consumed fish in the United States which is predominately farmed, has recently been in the news because of a report in the Journal of the American Dietetic Association which found a presence of Omega-6 fatty acids. Perhaps as a result from the commercial feed. Why is that a problem? To put it simply, currently the American diet is disproportionately higher in Omega-6s versus Omega-3s, and when this imbalance occurs, it can have an adverse inflammatory effect on our hearts. Does that mean we shouldn't eat tilapia? The short term answer is no. While this food is not one of the Omega-3 stars, there isn't enough evidence at this point to add it to the "avoid" list. Not to worry, in general, there is a long list of fish that are relatively safe to eat, such as halibut, snapper, sole, skate, shrimp, that have low amounts of mercury or toxins, that you can eat up to four times a month.

There are fish that are a better bet. Not only are they heart healthy but they are low in contaminants and considered eco-friendly too: artic char, atlantic mackerel, sardines, sablefish, anchovies, rainbow trout (farmed), oysters (farmed) and salmon (wild from Alaska). Regardless, it should make you think next time your in the fish store, how, where, and what's in the fish you choose. The best way to ensure a healthy balance in your diet is to eat a variety of fish. What better time to do that then in summer...grilled with olive oil and lemon!

For more information on how to navigate the waters on which fish is lowest in contaminants and which are environment friendly, The Environmental Defense Fund has it laid out at: http://www.edf.org/page.cfm?tagID=1521