Fish as a healthful protein. According to the USDA, to have a healthy dietary pattern, two servings of fish should be consumed weekly. Most of us (including myself) are lacking when it comes to fish consumption. Let me try to inspire you with a few facts:
- Fish is a high-quality protein source that is quick and easy to cook.
- Consuming fish is associated with lower blood pressure, lower risk of stroke, heart attack, depression, cognitive decline, and other chronic disease.
- Fish has less saturated fat and more health promoting Omega 3’s than any other animal protein sources. Omega 3’s are important to normal growth and development and keeps your immune system healthy.
What about contaminants? Mercury is one contaminant that has received a lot of coverage lately. Some mercury exists naturally; however it can accumulate in streams, lakes and oceans where it can be stored by fish from what they eat. If a person is exposed to too much mercury over time, it can be harmful. Remember, larger fish have more of this toxin. Refer to the chart which can help you to choose appropriate fish options for your needs.
A lot of seafood is harvested right here on Long Island, and is always high quality, fresh and never frozen.
- Some local species include striped bass, scup, squid, tilefish, sea & bay scallops, fluke, flounder, lobster, monkfish, bluefish, black sea bass, blackfish, clams, oysters, god fish and many more.
- Although some species of fish may seem expensive, some affordable options are scup & dogfish.
- Dog fish is great in fish tacos. Be sure to use a whole grain wrap & add additional veggies in the taco to enhance essential nutrient intake! Scup is a fish with tasty white meat.
- Remember, fresh fish should never smell or taste “fishy”.
- To create a simple and tasty baked fish meal, place a cleaned sea bass on a baking sheet and make 3 diagonal slices into the flesh on both sides. Then coat each side with a little olive oil, salt & pepper. Then, stuff the cavity with chopped cilantro, garlic, leeks, and jalapeno. Bake at 375F for 25 minutes.
- This style fish could also be grilled directly on a grill to give a little smoky flavor.
- Choosing local seafood benefits fishing communities by supporting the economy.