fish and health benefits
Autor: Kleber | Publicado: 2010-11-18T09:13:00-08:00

Why is eating fish healthy? 



Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids.

Why are omega-3s good for your health?

A growing body of evidence indicates that omega-3 fatty acids provide a number of health benefits. They:

*help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction;

*are important for prenatal and postnatal neurological development;

*may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis;

*may play a beneficial role in cardiac arrhythmia (irregular heartbeat), reducing depression and halting mental decline in older people.



The omega-3s found in fish (EPA and DHA) appear to provide the greatest health benefits.

"Eating fish can provide an excellent source of Omega-3 fatty acids, vitamins and minerals that benefit your general health," says Maxine Hayes, Washington State Health Officer. The American Heart Association recommends at least two servings of fish per week to help prevent heart disease, lower blood pressure, and reduce the risk of heart attacks and strokes.

• Fish &amp; Diabetes

Fish is good choice for people with diabetes. The high protein supply aids in the regulation of blood sugar. Fish is a good low calorie, high protein choice to assist in weight loss.

For information regarding other types of fish, the Natural Resources Defense Council (NRDC) has released a list of fish and their mercury levels so that people can be informed on what they are consuming. If you want to get more detailed information about mercury levels and how much you personally are consuming, you can also use the mercury thermometer to calculate your totals.

Highest Mercury 

AVOID Eating 

Grouper, Marlin, Orange roughy, Tilefish, Swordfish, Shark and Mackerel (king)

High Mercury 

Eat no more than three 6-oz servings per month 

Bass saltwater, Croaker, Halibut, Tuna (canned, white albacore) See tuna chart below, Tuna (fresh bluefin, ahi), Sea trout, Bluefish and Lobster (American/Maine) 

LOWER MERCURY

Eat no more than six 6-oz servings per month 

Carp,Mahi Mahi, Crab (dungeness), Snapper, Crab (blue), Herring, Crab (snow), Monkfish, Perch freshwater, Skate, Cod, Tuna (canned, chunk light) and Tuna (fresh Pacific albacore)

LOWEST MERCURY

Enjoy two 6-oz servings per week 

Anchovies, Butterfish, Calamari (squid), Caviar (farmed), Crab (king), Pollock, Catfish, Whitefish

Perch (ocean), Scallops, Flounder, Haddock, Hake, Herring, Lobster (spiny/rock), Shad, Sole, Crawfish/crayfish, Salmon, Shrimp, Clams, Tilapia, Oysters, Sardines, Sturgeon (farmed) and 
Trout (freshwater) 

Recipes for fish:

Recipe: Moqueca Capixaba, Brazilian Fish Stew
A Hearty Stew That Can Be Enjoyed Year-Round 


This recipe is by Kleber Serrano, chef restaurant in Vitoria and Florida, serving contemporary Brazilian cuisine. This hearty fish stew has an Indian influence, and includes annatto seeds for a deep, red color (more about them below). While you’ll need annatto powder for this recipe, if you don’t have malagueta pepper or manioc, traditional Brazilian ingredients, you can substitute comparable ones.

Ingredients 

• 2 pounds of fish (net weight, slices or fillets), preferably sea bass or other firm, white-fleshed fish (in Brazil, namorado is popular) 
• 5 ripe tomatoes, each chopped into 8 pieces 
• 2 medium onions, chopped in large cubes 
• 50 ml of annatto oil (made from 1.5 ounces (50 ml) of olive oil + 1 teaspoon of crushed annatto seeds) 
• 3 chopped garlic cloves 
• 1/2 cup of water 
• 1 pinch of finely minced, fresh dedo de moça pepper or other small, hot chile (see reference below) 
• 1 pinch of black pepper 
• A few drops of fresh lemon juice 
• Salt and cilantro to taste 



For The Fish Purée

• 1 pound (1/2 kg) fish scraps (head, tail and backbone) 
• 1.5 ounces (50 ml) of olive oil 
• 2 garlic cloves 
• 1 bunch of cilantro, parsley and green onion 
• 1/4 green pepper and 1/4 red pepper, roughly chopped 
• 2 roughly-chopped tomatoes, de-seeded 
• 1 onion 
• 1 quart of water 
• 1 pinch each of annatto powder, salt, black pepper and malagueta pepper (or hot chile powder) to taste 
• Manioc flour to thicken 
• A few drops of fresh lemon juice 



Directions 

1. Season the fish with salt, lemon and peppers. In a clay pan, heat the annatto oil and fry the garlic. 

2. Cover the bottom of the pan with the fish slices, add the chopped tomato and onion and pour in the water. Drizzle over a small amount of annatto oil. 

3. Cover and boil over a medium heat for 10 to 15 minutes, making sure that the vegetables remain whole and firm. Sprinkle with chopped cilantro and serve the dish while still piping hot.