It's Time for a Round Up: GO FISH!

So I’m sure you have heard at one point or another that fish is good for you, but why? Does it have less fat? Does it have no calories? Does it have beneficial nutrients for weight loss? Are all fish the same? And what about mercury, could fish be bad? No, no, fish is great…read on.

Why Have You Done a Good Thing?

• Compared to other animal proteins, fish has fewer calories, less fat, and the kicker- a better type of fat! Little fishies are packed full of the “good” fat, unsaturated fats called omega 3 fatty acids. Omega 3’s help lower your bad cholesterol, improve your heart health, and support healthy hair, skin, and nails!

• As for weight loss, substituting practically any fish for other animal protein at meals can help you shed those winter pounds, and that’s why I say, Go Fish!

• As for the mercury thing, women who might become pregnant, pregnant or nursing women, and young children are urged by the EPA (Environmental Protection Agency) to avoid extremely high mercury fishes (Swordfish, King Mackerel, Tilefish), eat low mercury fishes up to 2x per week, and check local advisories for locally caught fish. For everyone else, aim to have fish 2x per week, choosing low mercury fish more often and high mercury fish less frequently.

• Serving of fish= 4-6 oz

Below is a chart comparing many types of fish, so that you can make the best choice for you and your family!

Breaking Down The Sea...

Type of Fish	Calories (g per ~3 oz serving)	Fat (g per ~3 oz serving)	Omega-3 (g per ~3 oz serving)	Mercury
Tilapia	109	2.3	0.153	Low
Salmon	175	10.5	1.8	Low
Tuna (fresh)	140	1.3	1.2-1.5	High
Sea Bass	105	2.2	0.648	High
Snapper	109	1.4	0.273	Medium
Sole	100	1.3	0.48	Low
Cod	89	0.8	0.15-0.24	Medium
Catfish	89	2.5	0.22-0.3	Low
Grouper	100	1.1	0.211	High
Halibut	119	2.5	0.395	Medium
Swordfish	132	4.3	0.696	High
Mackerel	223	15.1	1.6	Low
Shrimp	84	0.9	0.29	Low

Compare Fish to:

Beef: up to 230 calories, 15.1 g fat (5.8 g saturated)

Chicken: up to 178 calories, 9.3 g fat (2.6 g saturated)

**Catch This Fish Sum-up:

-Lowest Calorie: shrimp, cod, catfish

-Lowest fat: shrimp, cod

-Best sources of Omega 3’s: salmon, mackerel, tuna

-Highest mercury: swordfish

Here is a very easy recipe that I like to make when I am strapped for time (and eating solo):

1 fillet of white fish (can use any kind like tilapia, cod, sole)

1 T chopped onion

1 clove chopped garlic

2 T chopped herbs (I like to use cilantro)

1 T EVOO

Salt and pepper

Heat 1 T oil in a pan.

While heating, salt and pepper one side of the fish, rub on onion, garlic, and herbs. Place that side down in pan and salt and pepper other side. Cook for a few minutes on each side. That’s it.

Need an omega 3 fix?

Rub a raw salmon filet with a mixture of whole grain mustard and honey mustard, and bake it in the oven on 400 degrees for 12-15 minutes depending on how cooked you like it.

• Whole Foods and other specialty markets have a great selection of fresh fish, or...
• Check out Trader Joe’s Assorted Frozen fish fillets for affordable and convenient fish meals!!

GO FISH!!!

--Samantha Jacobs, RD