A Guide to Understanding Seafood

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The American Heart Association (AHA) suggests that you eat a – 3.5 ounce serving of cooked seafood twice a week.  Whether you bake, saute, grill, broil or fry your seafood, it is all good!

There are three main categories of seafood:

Shellfish: shrimp, lobster, scallops, clams, mussels and crabs

A favorite among many people and in most cuisines. Shellfish having a bold flavor is perfect in stews, soups, chowders, paella and jambalaya. When served cold complemented with drawn garlic butter.

Oily Fish: albacore tuna. salmon, trout, orange roughy. carp and swordfish

Don’t let the oily part scare you, these fish are higher in omega-3s and one of nature’s “super foods.”  Oily fish strong in flavor can be successfully married with light cream and vegetable sauces to give it balance. This category of fish is great for grilling as it holds its shape and maintain its flavor.

Whitefish: sea bass, snapper, cod, catfish, sole, halibut. silapia and grouper

Whitefish known for its mild flavor and firm texture, this category of fish work well with any method and technique of cooking. Marry it with strong robust and spicy sauces and seasonings and you have a wonderful and delicious feast.

Fatty fish:

Fatty fish like albacore tuna, herring, lake trout, mackerel, salmon, sardines are high in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA),which have demonstrated benefitss at reducing heart disease.

Cold Water Fish:

There are many health benefit of eating cold water fish and on the other side there are many dangers from eating the same especially those farmed raised fish.

Some of the health benefits of eating cold water fish is the effective aid in helping with the helth of your  eyes,, helps reduce the risk of heart disease and reduces the risks of stroke. It is recommended that women who are pregnant and of child bearing years as well as young children reduce their intake of cold water fish to one serving per month.

Mercury

The most common contaminants found in fish include: mercury, PCBs, toxic metals, radioactive substances like strontium. The highest concentrations of contaminants found in the large carnivorous fish of the ocean, such as: canned tuna/tuna, halibut, martin, pike, sea bass, oysters, walleye, swordfish and shark. Mercury is one of the most poisonous contaminants is found mainly in farmed fish and fish coming from contaminated waters. Mercury can damage organ systems to include the liver or gastrointestinal tract.

Final Note:

When buying  any seafood, make sure it is fresh. Ask questions concerning day of delivery, day it was shippped and from where it was shipped. If the seafood has an off smell, is dry, or the eyes are cloudy, don't buy it.