Either farmed or wild, striped bass is another sustainable fish. It has a firm yet flaky texture and is full of flavor. Try this recipe for bronzed sea bass with lemon shallot butter. Whether fresh or canned, tuna is a favorite of many. Light tuna is almost always the lower-mercury species called skipjack. Alaskan pollock is always wild-caught in the northern Pacific Ocean.
Try this recipe for garlic butter poached pollock. Arctic char is in the salmon family. It looks like salmon and its flavor is somewhere between salmon and trout, slightly more like trout. The meat is firm, with fine flake and high-fat content. Its flesh ranges from dark red to pale pink. Farmed Arctic char is raised mostly in onshore tanks that create less pollution than those in coastal waters.
Try this easy recipe for a maple-glazed char. Consuming a variety of fish several times a week will provide many nutrients needed for a well-balanced diet. Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives.
Find her on Instagram for fitness tidbits, momlife, and more. Tuna and salmon are two of the most popular seafood choices. This article examines these two types of fish, so you can decide which might be best for…. A vegetarian diet emphasizes plant foods and includes some animal foods. This article provides an overview of whether you can eat fish on a vegetarian…. For many people, one of the best parts about traveling is getting to explore the local cuisines.
This article looks at 10 of the healthiest cuisines…. One concern about upping your fish consumption is that it can also mean you increase your intake of mercury. In adults, it can cause neurological problems and result in memory loss, weakness and numbness, and tremors. In the end, the healthiest fish may simply be the kind you actually eat. But fish poses some obstacles for many people:. Cost can be a concern.
Seafood can be pricey, but inexpensive options are available, Halloran says. For example, some of the cheapest fish, such as anchovies and sardines, are also tops in omega-3s. Cooking fish can feel intimidating. And of course, a salmon or tuna salad sandwich will give you fish points for the week.
Zumpano also recommends ordering fish at restaurants. Getting broiled fish can help safeguard against that. Fish tastes like fish. But Halloran suggests giving it one more shot. If you can, buy from a market that gets fresh shipments daily. Fish should smell mild and clean, not fishy or sour.
For whole fish, look for clear, shiny eyes. What if the fish you like is lower in omega-3s? Eat it anyway. How to make the healthiest choice?
Sardines are also an excellent source of vitamin B12, selenium and phosphorous. When it comes to sardines, one 3-ounce can packed in oil clocks in at around calories with about 8 grams of total fat, while water-packed sardines provide 90 calories with 3 grams of fat.
Sardines are delicious right out of the can, served on top of a salad or mashed on top of a crusty piece of whole grain bread with a thick slice of tomato. Whether they're medium-sized or jumbo, shrimp brings in big benefits. Besides protein, a serving of shrimp provides all of your daily selenium needs, which helps support thyroid function, heart health, boost immunity and fight inflammation.
Shrimp also provides vitamin B12, choline, copper, iodine and phosphorous. One of the most versatile seafood proteins, shrimp can be showcased in almost any dish from around the world. Craving Italian? Serve up shrimp with some spaghetti topped with a garlic-infused tomato sauce. If you love Mexican food, shrimp make a phenomenal taco filling.
Scallops are a great source of magnesium and potassium, which are both important for heart and brain health. They also promote blood vessel relaxation, help control blood pressure and enable better blood circulation.
A 3-ounce portion of scallops is only 75 calories, has around 15 grams of protein and less than a gram of fat. Like many types of seafood, scallops don't take very long to cook and can easily be prepared in a few minutes on the stovetop.
Bring out the naturally sweet, buttery taste of seared scallops with a touch of salt, pepper and avocado oil in a hot skillet.
Serve over wild rice or pair them with a colorful salad. For a more decadent take, try Al Roker's bacon-wrapped scallops. With their briny, ocean-forward flavor, oysters aren't necessarily for everyone but oyster devotees enjoy eating this delicious shellfish fried, baked and raw right out of the shell. Unlike salmon and tuna, oysters aren't always in season so check with your fishmonger about the catch of the day.
Most people take delight in slurping them down raw but if you've never shucked one before, it's probably best to take a class or leave it to the pros , along with the addition of an array of tangy sauces like mignonette or cocktail Clams also provide iron and vitamin C — which all work in tandem as vitamin C helps enhance the absorption of iron.
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