Fish can be a wonderful addition to our weekly meal plan (try for 2-3 times per week). It provides an excellent protein source, as well as Omega 3 fats. The danger with fish can be the mercury content, so choosing wisely is important. As a general rule, the smaller the fish, the lower the mercury content, as larger fish eat smaller fish, incorporating all the mercury.
Herring and sardines are small fish and generally much lower in mercury. Salmon tends also to be a generally smaller fish, and also ranks lower in mercury content. Wild-caught salmon is far safer and superior to anything farm-raised, whether imported or domestic. It provides selenium, omega-3 fatty acids and B12, all of which are good for our brain and our metabolism, has no colors added and is low in chemical content.
Shellfish can be a great addition to our menu, and many people who don’t like actual fish, enjoy shellfish. Oysters are high in zinc, selenium, iron, and the good Omega-3 fatty acids we all need. While many people enjoy oysters raw, slightly cooking them can be a tasty way to eat them, as well: think Rockefeller style, or just broiled with a little parmesan cheese.
Often times fish or shellfish we have eaten may not have been prepared in a tasty manner. Because of that, we may not have gotten the opportunity to taste fish at its best. So being adventurous, and using some of the wonderfully healthy aromatics and herbs we often discuss is a great way to experiment and try fish that will appeal to our senses and health.
Note: One of the most common ways we eat fish is tuna salad. The best option there, as far as mercury content, is the light tuna that is canned. Toss with some good quality olive oil, some chopped onion, red bell pepper and fresh dill, and we have a delicious meal.
