What can fish do for you?!

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October 25, 2013 by thehealthyheartcenter

            Many types of fish are good sources of omega-3 fats. These types of fats are important for good brain and heart health. There are other proposed health benefits of omega-3s also. This type of fat can only be obtained through our diet, and because fish is a particularly beneficial source of these fats, it is recommended that it be consumed 1-2 times per week (as suggested by The American Heart Association). Fish is also a source of many vitamins and minerals, as well as protein that may lower blood pressure and therefore reduce risk of stroke and heart attack.

            So what kinds of fish contain these magically nutritious fats? Omega 3s can specifically be found in fatty fish; this includes salmon, canned mackerel, canned light tuna, oysters, trout, sardines, and herring.

Try the following recipe, and keep in mind that fish must have an internal temperature of at least 145 F (use a thermometer to check internal temp.)

Baked Cod with Cheese

Servers 4, about 3 ounces each.

Each serving: 155 calories, 5 grams total fat, 3 grams saturated fat, 65 milligrams cholesterol, 160 milligrams sodium.

Ingredients

  • 1 pound fresh or frozen cod fillets.
  • 4 tablespoons cheddar cheese, shredded.

Directions

  1. If frozen, thaw cod according to package directions.
  2. Cook cod according to package instructions. If cod is fresh, bake at 375 degrees F until done, about 15 minutes.
  3. Sprinkle cheese on cod and return to oven to melt cheese, about 3 to 5 minutes.

Source: Food and Nutrition Service, USDA

 

*Although fish is a healthy source of many nutrients, it is important not to overeat fish throughout the week because of the mercury that fish contains. Different types of fish contain different amounts of mercury.*

You can use this website to make sure you are not consuming too much within a week:

http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthyFishGuide.aspx

 

 

Sources:

http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits/Recipes.aspx

http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits.aspx

 

 

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Authors

Dr. Wali Gauvin

Kendra Fink RD CPT

Jessica Griffin: Intern

Julianna Yi: Intern

Marielle Mangano: Intern

Jackie Page: Intern

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