None — Fish Facts
Health experts recommend American adults eat at least two servings of fish every week. Fish is a healthy food. It's low in saturated fat and contains high levels of protein. Fish (particularly oily fish) is high in omega-3 fatty acids, like DHA and EPA. In fact, researchers report, compared to red meat, a daily serving of fish is associated with a 24 percent lower risk for coronary heart disease.
Choosing Fish
Fish can be purchased fresh or frozen. Fresh fish should be refrigerated or stored on ice. Sarah Dayton, Dietitian with Geisinger Medical Center in Danville, PA, says the ice crystals shouldn't show signs of melting. The flesh should be firm (no indentation remains when you press the sides) and there should be no fishy or "off" smell. Look for lines of fat and a little bit of shine on the flesh. There should be no brown or yellow discoloration around the edges. If you are looking for a whole fish, the eye should be clear. If there's any doubt about the freshness of the fish, buy frozen.
Registered Dietitian Sharon Madalis, R.D., says shellfish also contain beneficial fatty acids, though at lower levels than other fish. Live clams, oysters and mussels should close tightly when tapped. Don't use any shellfish that has a cracked or broken shell. Ask to see the tag on the shellfish sack. The tag contains information about the processor and a certification number, ensuring the product has been harvested and processed according to national safety standards.
There are many options for preparing seafood. It can be baked, broiled, grilled, poached, steamed or fried. The NOAA (National Oceanic and Atmospheric Administration) Seafood Inspection Program recommends cooking fish for about ten minutes for each one-inch thickness when measured at the thickest part of the fish. Dayton says people who don't like fish may change their minds if they use spices or rubs to season the fish. Be cautious about eating raw or undercooked seafood because it can contain harmful microorganisms.
Fish Concerns
One potential concern with eating fish is mercury contamination. Mercury from environmental pollution can enter the water, where it is taken in as fish breathe, or when fish eat contaminated plants or other aquatic life. In fish, mercury is converted into a toxic compound, called methylmercury. High levels of methylmercury during pregnancy can affect the development of the baby's central nervous system. Therefore, women who are pregnant, breast feeding or considering becoming pregnant should avoid fish that are more likely to be contaminated with mercury, such as shark, swordfish, king mackerel and tilefish.
More recent fish concerns rose after a major oil spill in the Gulf. On April 20, 2010, the oil rig Deepwater Horizon exploded, killing 11 workers and causing a massive oil spill in the Gulf of Mexico. Oil continued to leak out of the damaged well for many months. Experts believe roughly 206 million gallons of crude oil was released into the Gulf waters by the time the leaking well was capped.
Wildlife experts were immediately concerned about the health and safety of animals, plants and fish in contaminated areas. To protect the food supply, local fisheries were closed. The FDA and NOAA, under the guidance of government officials, have taken water and seafood samples from areas closed to fishing. Gradually, areas that have passed testing have been reopened. The Federal Government has declared that seafood caught in the Gulf of Mexico is now safe to eat.
For general information on fish safety and consumption:
Food and Drug Administration NOAA Seafood Inspection Program
For up-to-date information on recovery efforts in the Gulf, click here.
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