Fish is a good source of protein. Unlike meat, fish is low in fat such as saturated fat. It is the primary source of omega 3 fatty acid. Fish also provides varying amounts of minerals such as magnesium, selenium, iron, calcium, zinc, phosphorous, and potassium and vitamins such as A, D, E, K, B2, B6, B12, and niacin. It is recommended to eat fish at least 2 times ( 2 servings) a week as part of a healthy diet because it helps to keep our heart healthy. Each serving is 3.5 oz cooked or about 3/4 cup of flaked fish.
Caution on Mercury
Fish contains trace amounts of methylmercury which is an environment contaminant. In a large amount, all forms of mercury are toxic to our nervous system. Therefore, it is better to avoid fish that is high in mercury when we plan our meals.
Here’s a list of fish in different mercury level categories:
Enjoy these fish:
Mackerel (N. Atlantic, Chub)
Eat six servings or less per month:
|Bass (Striped, Black)
Croaker (White Pacific)
Tuna (Canned chunk light)
Weakfish (Sea Trout)
Eat three servings or less per month:
Mackerel (Spanish, Gulf)
|Sea Bass (Chilean)
Tuna (Canned Albacore)
Tuna (Bigeye, Ahi)
The fish that I cooked is Chilean sea bass. It was sooo yummy! It definitely is a good fish dish to enjoy once in a while. Remember, for usual fish dish, it is wise to choose fish that has low mercury level.
Please follow and stay healthy.
Sources 1. Natural Resources Defense Council - Consumer Guide to Mercury in Fish 2. Kids Eat Right - Jill Weisenberger, MS RD CDE 3. American Heart Association - Fish and Omega-3 Fatty Acids 4. Mayo Clinic - Fish and Heart Health