All About Fish

Get the Dish on Fish

by Jillian Michaels

Over the past few years, there has been a lot of back and forth about making fish a part of your regular diet. The big debate has been whether the benefits of omega-3 fatty acids outweigh the dangers of the mercury levels that are being detected in various species from waters around the world. What's the verdict? Fish is still a good catch!

The FDA and EPA maintain that their 2004 consumer advisory, "What You Need to Know About Mercury in Fish and Shellfish," remains current. According to the report, fish and shellfish are an important part of a healthy diet and can contribute to heart health as well as to children's proper growth and development.

It is suggested that adults eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Good options include:

Shrimp
Canned light tuna
Salmon
Pollock
Catfish

Additionally, albacore tuna -- also known as white tuna -- contains more mercury than "light" tuna, so it is suggested that you limit yourself to about six ounces of albacore tuna each week, as opposed to 12 ounces of the fish that are lower in mercury. (Children should be served smaller portions of fish in general.)

Are there any fish you should steer clear of? Yes, actually. The FDA currently recommends that you do not eat shark, swordfish, king mackerel, or tilefish because they contain dangerously high traces of mercury. You should also be aware of advisories about the safety of fish caught in your local lakes, rivers, and coastal areas. For more information, visit www.fda.gov.

Finally, don't lose sight of the fact that fish is an excellent source of protein and healthful omega-3 fatty acids. When preparing fish, stick to grilling and baking. Avoid frying fish or adding creamy or buttery sauces. With all the great benefits of eating fish, there's no sense in drowning it in fat!

JILLIAN'S TIP OF THE DAY

Sources of Omega-3s

Omega-3 fatty acids are also found in flaxseed, walnuts, and pumpkin seeds. Like monounsaturated fats, omega-3 fats improve heart health by helping keep cholesterol levels low, and can aid in stabilizing an irregular heartbeat and reducing blood pressure. It also acts as a natural blood thinner to reduce the risk of blood clots and strokes. As if that wasn't enough, your brain -- which is 60 percent fat -- needs omega-3 to function properly. So eat it up, people! -- Jillian Michaels

More About Fish:

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Many people who are new to the Zone Diet find that they eat more fish now ... Submerge the fish in the flavored water and poach for about 10 to 15 minutes. ... dietandbody.com/lowcarb_recipes/nfblog/?p=12 Fried Fish Ukha

Fried Fish Ukha. ... Use same ingredients as in the Cod Ukha recipe but use a whole fish instead of a fillet. Cook the broth the same way as in the Cod Ukha ... dietandbody.com/article1122.html

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This simple fish dish is quite elegant with its subtle flavor of rosemary. ... Serve them over the fish. Pair this entrée with steamed asparagus and a large ... dietandbody.com/weightloss/2006/04/low-carb-recipe-makeover-crusted-fish.html

Did You Know? » Nothing Fishy About Fish Oil

There are 2 classes of essential fatty acids, the omega-6 and omega-3 fatty acids, found primarily in fatty fish with high oil content, consists of both ... dietandbody.com/did-you-know/?p=13

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Craving Control- Low Carb Banana Nut Bread- 97 lbs Lost- Lunches- Fish Dish- Italian Foods on Sonoma Diet- Why Eat Organic ... dietandbody.com/

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Diet and Body » 2006 » February

For dinner, which is served at lunchtime, three courses are a must: soup as a first course, meat or fish with salads and rather large side dish (potatoes, ... dietandbody.com/diet/nfblog/?m=200602

Diet and Body » Fish Oil- Anti-cancer Foods- Growth Hormone ...

Nothing Fishy About Fish Oil Research has shown increasing evidence for amany health-protecting effects of fish oil… Cancer Fighting Foods ... dietandbody.com/diet/nfblog/?p=250

Dieting Tips, Tricks, FAQ, Q&A, and Advice » 2006 » June

Of course, we also regularly caution against eating fish high in mercury (including tilefish and tuna). If this seemingly conflicting advice leaves you ...

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As South Beach DietTMSouth Beach Diet followers already know, fish - particularly oily fish, like salmon and lake trout - is rich in heart-healthy omega-3 ...

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