Stephen Compston, Dietitian, Renown Health Management Services
When deciding on what to have for your next meal, fish may not always make the top of your list. However, it may be time to reconsider. Eating fish is a great alternative to chicken or beef, and it comes with great benefits too.
Consuming fish is the best way to obtain the benefits of the Omega 3 Fatty Acids they contain. Your body is actually better able to absorb these nutrients through eating the fish rather than if you were to just take an Omega 3 pill. Omega 3’s have been shown to help with inflammation and even boost your immune system.
The most beneficial fish to eat are coldwater fatty fish, such as salmon, mackerel, and cod. These are high in protein and healthy fats, and are a heart healthy alternative to unhealthy fats found in other proteins.
It is a general rule-of-thumb to only consume larger fish, like shark and swordfish, in moderation because the levels of mercury can become a health concern. Consuming fish with high levels of mercury can cause impairments to your vision, hearing, and even speech, so it’s best to stick with smaller fish.
Just as you would when consuming other proteins, make sure to practice proper portion control. Your body can best absorb nutrients if you eat 3 ounces of fish, twice a week, rather than simply having one 6 ounce fish.
Try out this simple salmon recipe to get you started:
- Salmon fillet (3 oz.)
- Parchment paper
- Vegetables (any kind you prefer)
- 1 tbsp olive oil
- Garlic to taste
- Preheat oven to 400 degrees
- Place salmon on parchment paper, add vegetables, olive oil, and garlic
- Seal parchment and cook in oven for 15-20 minutes.
If eating fish isn’t your first choice, tilapia is a great way to start you off. Much like chicken, it is a mild flavor and will take on any flavor you choose to pair with it.
For other tips and information on nutrition, visit renown.org/HealthManagementServices.