For those who celebrate lent, the period preceding Easter that is devoted to fasting, it means giving something up and eating fish every Friday.   Every year my father gives up snacking in between meals while I always attempt at giving up sweets.  My sister, on the other hand, decided that this year she was going to not only give up sweets but attend church regularly.  Whatever you give up or don’t give up, that is if you do not participate in lent, this time of year is when you can find fish on every menu.

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If you are a fish consumer, you know there is a large variety of fish to select from.  But have you ever wondered where our fish comes from and its nutritional profile?

Salmon:

Types

  • Atlantic salmon –> the majority of salmon consumed is farm raised Atlantic Salmon
  • Pink salmon –> harvested in Alaska
  • King (Chinook) salmon –> commercially harvested in Alaska, Washington and Oregon

Nutrition

  • High in protein
  • Good source of omega-3 fatty acids (Atlantic = 1,800 mg/3oz,  Pink = 700 mg/3 oz, King = 1,700mg/3oz)

Cod:

Types

  • Atlantic cod –> native to the northern Atlantic Ocean
  • Pacific cod –> found throughout the northern Pacific Ocean

Nutrition

  • Low fat
  • Good Source of protein
  • Good source of phosphorus, niacin, and Vitamin K-12

Tilapia:

Types

  • Several different types such as Blue, Red, and Black Tilapia but all go by the name “tilapia”

Nutrition

  • Low to moderate fat content
  • Good source of protein

Canned Tuna:

Types

  • Albacore Tuna –> primarily sold in canned tuna as “white tuna. It is caught in open waters in the Pacific.
  • Yellowfin Tuna –> often marketed as frozen tuna steaks or fresh loins ore steaks
  • Bigeye Tuna –> commonly marketed by its Hawaiian name “ahi”

Nutrition

  • Good source of omega-3 fatty acids
  • Good source of protein
  • Good source of selenium and Vitamin D

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Regardless of what you choose, fish is an important part of a healthy diet.  In fact, we should consume 8 ounces of fish every week as fish is high in protein, low in calories, cholesterol and saturated fat. Consuming fish weekly may also reduce a person’s risk of developing Alzheimer’s disease, according to a study conducted at Rush University Medical Center.  In another study by the Dutch Health Council’s Guidelines for a healthy diet, has shown that fish, or fish oil, has beneficial effects on cardiovascular disease as well as promoting brain health.  However, when consuming fish regularly, tuna, mackerel and eel should be limited as they contain higher concentrations of heavy metals.

 

References:

www.medicalnewstoday.com/releases/306742.php

www.mayoclinic.org/farmed-vs-wild-fish/expert-blog/bgp-20146479

www.seafoodhealthfacts.org/seafood-choices/description-top-commercial-seafood-items